Monday, 9 October 2017

Burpees Challenge Testimonial

It's crazy man! I can't imagine that I able to complete my 100 reps burpees in  30 days. This challenge, I do it for fun and the same time to improve my performance in sport. You should try to do this challenge and put on your bucket list: things that you should do before you die (LOLZ).According to the article that I google- Burpees got its name from Royal H. Burpee. He is Physiologist from New York. You can read more about burpees from this (link).

Figure 1Taken from huffingtonpost


My review after done this challenge - it's total mental challenge, you start to feel the agony when you do it straight 5 days. The good things- burpees can be your “ last minutes” training if you want to get your stamina increase in short period. Again, I can’t believe it I can do it this challenge. If someone ask me – can you repeat this challenge? My answer is NO….. 100 reps for 30 days is only for once in My life ( Lolz).  However, I gain many things from this insane challenge :

1.       I can do monkey bar ( after two years of training)
<    My cardio stamina performance is increase
<    Improve my back muscle
      My abs muscle finally come out


Figure 1 : I trackdown my burpess routine in my public Instagram @anour83 with #ashburpeeschallenge




How to survive your burpees challenge :

<    Go slow, start with 10 reps ( or depends on your capability ). My 100 reps challenge only began after two years practicing burpees with variety form.

     Repetition might injured you however focus on correct form and variety of it will help your struggle
<
     Get enough protein to recover your muscle sore.
     
Have a rest day ( Gila ke apa? nak continued sampai lembam?)



Testimony Picture

Figure 2 Somewhere in July 2017 I do this crazy challenge


Figure 3 : current result in September 2017


Figure 4 : we also do the burpees as warm up before VC Genting 2017






Saturday, 30 September 2017

How I do my rope climbing ( beginner)


I just want to share my personal experience in enhancing my skills in the climbing rope. At first - I always underestimate myself to conquer this skill. For OCR lover, climbing rope is one of the skill/ course that you need to master it.After two years trying, finally  I able to conquer the rope. Yet, my upper body still not strong. With this skill, it will help me to vary the training in the build up my upper strength.

That's a lot of thing I do to improve my climb. From zero knowledge/skill, I'm struggling a lot to do this.

1. Build up my back muscle

2. Weight control

3. Diet

4. Grip strength


Since I know that, there are lots of things I need to build. For temporary, I only focus this four things and master it before I jump to advance level.

Build back muscle

I read a lot of material from the internet and do my own research, any climb activities will be used back muscle as the main muscle (This is what internet said). Then, I verified the material I read by asking celebrity coach from their Instagram. If they have time to answer your question (Lolz). Personal Training is way out from my budget- if I have money, I will be the first person who will hire them 24 hours to teach me how to climb the rope. Majority agree back muscle needed to improve for your climbing skills. Every day, I woke up from sleep I straight away to inverted row. Min 30 reps, max 50 reps at gym I will to Lat machine and try to push myself to lift heavy that I can.


Weight control

Ok. This is my theory. When your body is light you can lift your body easier. So I need to lose weight (in healthy way) . It’s involve workout and diet.

Diet
To increase stamina, for a start I follow Paleo diet then I switch back to clean diet. My body need real carbs to lift the body weight.

Grip Strength
Hanging and hold as long as you can. It might be look dull, but as beginner- this is help a lots to build your grip for climbing skill



Take a deep breath,  so I can focus more on my climbing. If my heart beat fast, I unable to manage my grip and losing my focus



Jump and grip the highest point that you can reach ( this moment will test your deep squat)




Then I start climb and using my feet as support. Since my upper not to strong I can’t use pull up technique. However, I using different technique that using a lots of feet movement and abs
(Is like you do hanging leg rise)


Hang leg rise – Got it ?




Then I switch to other check point. You need strong grip to follow my technique


Post mortem – I can do 1-2 reps for the full climb , then after that my stamina is out to climb. It’s good progress for me (bila dah dapat panjat dah cukup bagus dah...), but I shouldn’t feel in safe zone cause there were lots of room improvement that I need to do. 


Viper Challenge 2017 King of The mountain


I continued my momentum to Genting highlands to complete my Viper Challenge finisher series. Where it left off two month a ago in Medini Johor. This time, it's complete different from my others OCR experience. We're battled the hilly terrain, winding roads and some new obstacle.The cool climate at Genting was welcome change for me after the energy sapping heat of the previous VC. Luckly, afternoon time wave did not dampen the mood of the member of Geng besi making they way through the adernaline pumping obstacle.

Participants received their medal and finisher t-shirt once they had completed the challenge which covered a distance of 10KM and the 15 obstacles. This is VC third time here in Genting and  we're demanding unforgettable experience in OCR.  The Viper Challenge is my platform in OCR that pushed me to limit which I never thought that I could make it.


At finisher line



muddy day


Personal experience :

  1. stay or not ? - depends on individually , but I'm staying there a day before race so it will convenient for me to went there. Need to admit there were lots of Chinese food  at Gohtong . But mamak and one Malay-thai restaurant also available and the price is more affordable compare to Genting.
  2. It's easier OCR  compare to other VC. However the challenge for this event is the distance. You need to run at the hills, because at certain period you can feel numb at your calf ( muscle on the back of the lower leg). You need to watch you pace during run to prevent cramp and stay hydrate.
  3. Don't worry about parking is easy to find compare to others. But I'm  not encourage you to park at  the hill. Lepas dah habis tu mesti penat, sebab OCR for VC Genting pace dia adalah mencanak naik -turun -naik. 
  4. In future if you plan to take part in King of the mountain, focus  more on hill run and don't forget to schedule your leg day. 
  5. Do you homework on weather cast. Hujan ke tak? Panas ke tak ? It's to predict your endurance boleh tahan ke tidak.  Because time wave for King of the mountain is very flexible . Mine is 1pm  dan berdoa tidaklah panas mencanak. So I'm lucky.

Wednesday, 27 September 2017

Batu Maloi Cave


Batu Maloi cave was my first experience in exploring the cave. I'm really excited and looking forward the journey by digging material reading from internet. I'm focusing more on personal blog journey that can might help me during the explorer. According to internet material, Batu Maloi cave usually has been used for caving training to Niah Cave. The level of extreme Batu Maloi  is more worth it compare to Tempurung Cave (This is what our  guide told us)


Batu Maloi cave level extreme is more than Tempurung Cave 




This expedition consist RM45 per person that include for breakfast and lunch together with two guides. ( Not include toll, petrol and others) We're follow others group that have more experience in caving compare to us. Batu Maloi caving can be considered as water caving because we're exploring wet cave. It's totally 99% wet.


It's totally 99% wet.

For those who are wondering is that Batu Maloi Cave is difficult or not? your expedition will be smooth  if you love extreme activities and have good stamina (it worth to be discover - tough? not really but depends on what route that you choose during caving)  ,  and this cave should be in your list as outdoor seekers. But IF you have claustrophobia - it might tough for you. But don't worry I'm claustrophobia  and manage to counter my fear in this cave.


If your first time to come here, my tips - don't buy expensive gear. You can get all your gears from Mr. D.I.Y. Tak payah susah-susah beli yang mahal. Seriously I'm not joking. What you need to have :

1. Adidas kampung ( rubber shoes) but if you have aqua shoes than is fine already

2.  glove ( Mr DIY sudah  and don't use your gym/ OCR glove it malfunction in here)

3. wear comfortable apparel (jaga lengan dan kaki , permukaan batu kasar- advisable seluar dan lengan panjang)

4. 2 energy bar/ chocolate bar ( I'm just bring one energy pack)

5. Protect your phone ( some tips from experience person pass tome - simpan phone dalam bekas tupperware kecil) untuk elak retak skrin. Serious tak kelakar kalau telefon pecah and another advise from them kalau ada orang tumpang phone dalam beg ( kalau boleh tak encourage nanti pecah dia yang marah kau padahal dia yang tumpang telefon dalam bag kau satu kerja pula nak jaga barang dia ini bukan soal lokek ke apa, this is about responsibility - is your sweet time nak kena fikir jaga barang orang pula)

6. waterproof bag (tak payah besar sangat)

7. Headlamp

8. Stokin nak pakai ke tak ? no need unless you wear compression socks. Sebab nanti batu-batu kecil akan terperangkap dalam stokin akan timbul rasa tak selesa.

9. Watch your head and duck. Ni bukan hiking or treaking 😈 . Orang biasa hiking dan treaking akan banyak kali terhantuk dalam gua ni ( serious is not cool)















The journey took 2 hours (depends on the group your follow) the more people that have in the group - it will take long time. After come out from the cave it will have 10 minutes treaking back to camp base.

Surau and toilet have been provided at this area- don't worry. The things that you need to worried you need to clean and dry clothes for changing. The toilet might be limited my suggestion if you in hurry , don't waste you time in cave so much to taking picture. Toilet clean don't worry too but the source of water might be challenging because you need to have water carrier to bring to the toilet. Your hostel experience will help you a lot compare to other that don't have experience in boarding school.





Dapatkan harga bilik murah semasa perjalanan anda di NIDA ROOMS








Tuesday, 18 July 2017

OCR Junkies

Hi and Assalam!!!

Yes, I'm still alive but it takes me a long time to write down in here. This year, there are lots of things that I aim for. Plus, I need to do some makeover for my blog. More personal and international (because I want to get more feedback from others). I need to admit this year is a very tough year for me. Alhamdulillah, I manage to went through all the obstacle without having any depression. Thanks to all OCR event that I entered previously. That made my more positive in real life journey. This year fitness target, I dream to enter Spartan Race. Unfortunately, some of my friends ( more than 3 voices) said I'm not ready for it.  The idea is - why you should you pay an expensive price, but you do penalty for the obstacle that you unable to perform it. I take all the feedback as a challenge by register 4 events from Viper Challenge as my platform to Spartan Race. There were:

1. Viper Challange Medini
2. Viper Challange Genting
3. Viper Challange Arena (Shah Alam)
4. Viper Challange Cyberjaya.


Figure 1 : Conquer King of The mountain 2017 and the reward is Samyang Noodles



Figure 2 : Finishing moment


Some ticket is pricey, especially the organiser more likely to launch sale ticket during the middle of the month made me purchase the ticket later on and get late time wave. For me, time wave is very important that can influence your performance. Therefore, I train hard to prepare my mental. ( Can you imagine to run in Malaysia climate?) Compare to previous year preparation, this year my workout more focus on individually. ( I'm concern to spent more time with my mum and travelling to PJ). Only once a while I will train with another teammate. There were pro and cons if you train alone. Pro- you can focus more on you train and reduce time rest. Cons- You will not know your weakness because the workout will more on self-orientation.



Back to my Spartan journey, when I list down the Viper Challenge that I register, I realise that I will complete the finisher series this year. This is to prove to someone who dared me to complete all the obstacle in Malaysia this year (crazy). Not all I manage to participate due to budget plus the OCR in Malaysia getting mainstream nowadays (due to budget , . Everyone wants to try it and you can experience long queue in every obstacle during OCR. I hope by next year, I can conquer fully the monkey bar. Ameen!





Figure 3 : Spartan race- test obstacle

Friday, 16 June 2017

Restoran Hua Mui, JB

Sumber daripada  Tripwarriors_com

Salah satu tempat yang mesti makan dekat JB adalah Restoran Hua Mui.  Walaupun ramai cousin saya suggest di tempat lain untuk makan di JB, tapi hati saya masih tetap setia untuk singgah Restoran Hua Mui. Hwa Mui, Hua Mui… whatever it is ejaan dia tapi bunyinya sama. Adalah tempat kegemaran saya kerana banyak mengamit memori zaman kanak-kanak saya.
Tempat saya berjalan-jalan dengan arwah tok din (kalau dia ambil pencen)
Masa kecil-kecil , lepas raya dekat sinilah cousin berkumpul ramai-ramai (off course masa tu kecil, kena Uncle or aunty drive kan)
Diberitahu tempat ni adalah tempat dating mama,papa serta aunty and uncle ( bodygourd arwah Uncle Don yang teman dorang daripada jauh)



Yup, tempat ini tersangat old school dan bukan orang JB lah kalau tak tahu tempat makan ni. Saya datang makan di Restoran Hua Mui , untuk melepaskan rindu mengenangkan nostalgia dan memori saya, daripada personal point of view saya makanan dia memang tidak jauh berubah sampai sekarang. Yang berubah cuma decoration dan susun atur di dalam kedai.



Killer dish dia adalah Chicken chop, walaupun pada masa kini ramai dah beritahu saya ada tempat lain lagi sedap. Tapi dahulunya, the best chicken chop in JB town adalah di Restoran Hua Mui. Yang menarik Chicken chop dia boleh di “order” pada waktu sarapan pagi. Ayam digoreng garing dan rapuh datang pula bersama kacang peas dan kentang. Paling win sekali adalah kuahnya. Perrgh!! Sehingga kini pun kalau korang datang singgah rata-rata meja korang tengok akan order Chicken Chop.

Sumber daripada Kristinah87





Sumber NSEL


Kalau korang tanya halal ke tidak ? insaya Allah Halal makan di Restoran Hua Mui. Untuk kenangkan nostalgia zaman dulu, saya lebih suka makan di tingkat atas. Restoran Hua Mui ni terletak di Jalan Dhobby. Memang susah nak cari parking, ikut luck kalau dapat parking tepi. Tapi selalunya mennghadap Resotran Hua Mui ni ada satu bukit. Boleh parking dekat situ ( parking berbayar)











Next , kalau yang ni mama dengan adik beradik dia kadang-kadang suka makan mee hailam dia. Memang terbaik! . Kuah kicap dia pekat, manis dan berlemak susah nak describe macam mana rasa dia. Tapi akan win kalau makan dengan lada jeruk dia. First time saya belajar makan cili jeruk hijau tu adalah di sini.  Mama yang ajar. So, bila tambah dengan cili jeruk dalam mee hailam Hua Mui,  pedas manis  dan masa…. Perghhh sengat.






So ada sekejap hari saya balik JB hari tu pasal Viper Challenge Medini (link)  , sempat singgah kejap dekat Restoran Hua Mui  sebelum ziarah aunty noi dekat Kempas. Masa tu awal pagi, memang tak pernah rasa breakfast dekat Hui Mui. Saya pun tukar selera menu daripada makan Chicken Chop. Takut nanti esok semput nak berlari.











Dibuka semenjak 1946, sebab tu masuk dalam list Jejak warisan Iskandar Puteri . Sebab Sultan Johor pun makan sini ( daripada zaman atok dia pun makan sini ok). Kalau nak tahu alamat, kita tepek di bawah ni. Kita panggil dulu jalan ni Jalan dhobby. Dah ditukar namanya sekarang.





Alamat : 131, Jalan Trus . Bandar Johor Bharu.
Operation hour :8.30 pagi sampai 6PM ( dulu buka sampai malam)






Terubat sikit rindu dekat JB , bila dapat makan dekat Restoran Hua Mui. Lepas tu boleh jalan-jalan keliling JB








Wednesday, 14 June 2017

Kasut run yang murah


Sumber gambar daripada Times of India

Tips top 5 for run for begginer ( pakai kasut lari yang betul). Aku agree dengan statement tersebut. Aku masih ingat lagi larian pertama aku cuma pakai kasut (yang entah function dia aku pun tak tahu)  dengan harga RM10. Harga bukan segalanya cuma hendak menunjukkan betapa berkira-kira aku untuk membuat “investment” dalam sport. Kalau jenis kedekut atau tak beberapa kisah nak bersukan kasut tulah kau bawa jogging, kasut tulah juga kau bawa hiking dan kasut tu juga lah yang kau bawanya pergi main badminton (Aku lah antara spesis macam tu dulu).








Inilah kasut lari (run) pertama aku, entah apa brand nama dia. Aku panggil kasut RM10. Kasut ni aku standby dalam kereta buat backup (kot kalau tertinggal kasut nak pergi gym atau workout) kadang-kadang aku bawa masuk pergi zumba. Sebagai orang yang baru menceburi bidang lariaan. Memang aku sarankan kalau boleh janganlah kedekut nak investment beli kasut lari (run) yang betul. Sebab :

1. Kaki melecet
2.Kasut salah boleh injured kaki (especially budak baru nak berlari sebab korang tak belajar pace kau sendiri tu apa)
3. Kuku berdarah (dekat dalam)


Dan banyaklah side effect dia. Tapi janganlah korang nak cari alasan dan bandingkan Tarahumara ( yang berlari dalam ultra marathon ) dengan hanya memakai selipar dan menang! ( baca link ini lebih lanjut kalau nak tahu cerita dia). Kerja dia setiap hari adalah pengembala lembu dan berjalan 10 batu setiap hari. ( Kita ni nak pergi shopping mall pun nak parking pun dekat-dekat enterance , tak dapat den nak menolong)




Jadi bila aku tekad untuk berlari terutamanya menjadikan regime utama aku dalam latihan OCR, aku belilah sepasang kasut mampu milik adidas . Lepas dah kena kuku ada darah beku tu, memang terus menyesal. Jadi siapa yang hendak beli kasut lari yang murah rajin-rajin tengoh warehouse sales. Korang boleh tengok dekat link (ni)





Kasut ni aku beli di Warehouse Toppers dengan harga RM99. Sebagai pemulaan seorang “beginner”  ok lah . Masa tu aku fikir tak payah nak beli kasut gempak bagai, kalau strategy untuk lari pun entah ke laut. Daripada kasut ni aku belajar untuk berlari betul dengan baca internet, downloadn apps (aku jadikan apps sebagai virtual Personal Trainning saya) dan ali mula follow IG-IG runner yang famous dekat KL. Kalau nak cari dorang, korang boleh skodeng facebook KLGCC Runner (link).

Tips :Kalau kasut atau barang sukan nak murah atau berpadanan dengan budget korang selain daripada warehouse sales, korang boleh pergi decathlon dengan Sport direct subang.



Sebenarnya aku tak start event fitness dengan run, aku bermula daripada OCR ( Viper Challenge Arena 2016 link ), masa tu tak tahu. Memang bodohlah (budak baru belajar) aku pergi OCR dengan mengunakan  kasut hiking (design untuk walk) . Siapa yang pro dan arif pasal run, korang boleh bayangkan macam mana berlari dengan kasut hiking dalam stadium. Perghhhh berat gila, dahlah masa tu berat between 75KG- 80KG ( berat aku memang suka swing terlebih-lebih ). Berat gila beb, berat gila. Dalam 1KM tu terus dah tak larat nak berlari (sebenarnya hampir nak berputus asa nak mengharung obstacle) tapi sebebkan tercabar orang yang badan besar mampu panjat spider web. Aku tergugat.



Start daripada tu untuk lari OCR  aku “invest” kasut trail run yang murah. Aku beli di decathlon.








Dah memang cinta aku pun mendalam dalam OCR, aku tutup mata beli kasut trail itu pun dengan harga murah RM79. Kasut trail aku pun, jenis basic. Performance aku lebih bagus (maksud tak cepat penat) bila belari dengan kasut yang betul. Kasut trail aku jenis basic ni lah aku pernah bawa sekali untuk 21KM VC sepang (link)

ok lah , aku pun surprise tak penat , dan lutut dahlah mengigil-gigil lepas habis. Dari situ, aku mula faham kasut run aku beli sebelum ni pun jenis basic boleh bawa pergi training. Tapi kalau hendak berlari kawasan berbukit memang kena pakai Kasut trail. Dan OCR lebih sesuai pakai kasut trail jenis grip ( yang atas ni basic trail dia tak grip).







Lepas tu masa awal Ramadhan, ada competition Spartan Race dekat Velocity Mall. Aku pun cuba masuk , nak uji kemampuan diri. Memang tahun depan aku nak target masuk OCR Spartan. Muka dekat atas ni baru lepas sesah obstacle untuk kejar timing selaju yang mungkin.

Mampu? Idaklah…tercabut jantung nak burpess (dah lah aku buat full burpess , kalau tahu buat half mak buat half je uools). Masa tu baru tahu betapa penting kasut trail run yang jenis grip. Orang yang tak beberapa nak upper body dia kuat , dinasihatkan untuk OCR korang beli lah kasut trail yang grip




Yang ni aku beli dekat Reebok, trail run warrior dapat harga discount RM200. Kalau tak kasut trail Reebok , aku akan fikir dua tiga kali nak beli. Penduduk marhean macam aku ni akan beli bila masa sesuai.




Aku jenis berhati-hati hendak belanja terutamanya dalam pembeliaan kasut sukan. Satu sebab budget dan kedua pembaziran. Pembaziran ini akan berlaku bukan pasal korang tak pakai, sebab korang tak tahu function kasut untuk apa. Banyak aku belajar (kutip pengalaman) sepanjang aku bergiat dalam aktiviti berlari. Lagi support kasut tu, lagilah mahal harga dia. Tapi tak menjaminkan performance korang juga kalau latihan korang ke laut.

Yang aku boleh buat rumusan berlari juga adalah jenis skill, kena praktis kerap untuk dapat kemajuan. Tapi orang jenis macam aku, hanya akan beli kasut sukan selepas tahap-tahap tertentu. Ada satu part tu- kasut run pun ada jangka hayat =p (yang tu aku belum explore dan dalami lagi). Mungkin entri akan datang lepas ada sedikit pengalaman, aku boleh share kan dalam blog ini.