DKS 1- the Benchmarking Assessment

December Kiasu Sessions (DKS)  (the word KIASU.. Was made popular by singaporeans.. it means Striving for the best & cannot be left behind- sort of must be better (than whoever or simply ownself). In short, it means scare to lose. (I hope I got it right-as explain by my singaporean friends)....
 ***********************************


After a full month of sweating-blood, heart exploding, muscle-crying and pain-stalking sessions in November, its time to measure the fitnes improvement.............. if any!!!

I had three (3) Goals when I first joined the Kiasu camp in November, the first was to burn all the food-overdose accumulated during the Muslim Eidul-Fitri (Raya Puasa) celebration which was successfully accomplished having lost in November more than 3kg in weight. The second goal was to re-gained the momentum in training that was lost for already more than 3 months!!....and that too was a success with 100% attendance in November!! Third was to improve my timing from the first benchmark assessment... !!!


Everybody at the camp are there for a specific reason. I am proud of my young successful 24 years old friend that joined the camp today; Daing Daniel Fitri whose success I had blogged earlier this year (see: Daniel) enrolled for the camp to re-gained his stamina and strength for his 5th Dan/Degree Taekwando exam in March next year. Daniel, I can assure and guarantee you wont be dissappointed.



The assessment that will be done on every first monday upon completing 12  gruelling training sessions. and today is the Day. There is two (2) part of the assessment. The first being the assessment for strengh and endurance and the second part is for stamina. The details of the assessment is as follows:

The first part comprised of 3 circuit sets as follows:
1) Two loops of running at 200 metres per loop. Hence, 400 metres per set.

2) 10 repetitions of push up

3) 10 repetitions of Grunt

4) 15 repetition of military sit-up


After completing the first assessment, the second part is the assessment for stamina. The time will be recorded for both the circuit sets and the one mile run* (*equivalent to approx 1.6km).

My timing for the first part on 1 November 2009 was 13 minutes and 48seconds and a DNF (Did Not Finish) for the one mile run (the time was stopped before I could complete the 1 mile run).

I am a vrgin with Speed and timing and that is my DECEMBER KIASU CAMP TARGET!!! to improve my running CADENCE & SPEED!!! ...and of course the 'New Moon' JACOB's 8 PACK ABS. What is your December Target? 

 

I took up running five years ago after being too depressed with the conflict between the 30 candles on the cake on my birthday and the youthful soul I have!! I resolve the number of candles were wrong though my 6 siblings adamantly confirm! I am a sucker for the 'Runner's High'........... and addicted to the pleasurable orgasmic feeling of crossing the finishing line during a race or runs but NEVER  did I target for speed! I run, cycle and swim for leisure and pleasure being a junkie for the runner's High. Now, thanks to the Kiasu friends and trainers, I have a different perspective in running! I want Speed!!!

and to get the SPEED, the Battle Plan is drawn towards a consistent.......... 100% Attendance, 100% Commitment & 110% Effort!!!! ...or known as A.C.E.!!!! KL Alpha Team's MOTTO!!!

(ACE.. Attendance, Commitment & Effort)

The Chief Whip that will ensure our goal is fulfilled by end-december is non other than the Hungarian Technology transferred and assembled at Malaysian factory, the made in Malaysia Wolverine (not the real name). Wolverine, a tough, fierce, tall and modern taliban-look gentlemen is the Chief of the Red Tee (a squad of punishers) whom quoted to me 'Strength and Speed equates to powerful Muscle'.

Try to break the 'ACE'.... that CLAW will slice deep into the muscle with endless exruciating, heart throbbing grunts and squat pulses.

But the Wolverine was absent today and was replaced instead by Wesley Snipes (Not the real name) whom took command of all the 'wannabees'.

Mr Wesley, Commander for the benchmarking assessment today...

.....and to benchmark the improvement for December, we began and completed the circuit training with time-record... and my timing improvement (now VS last month) was:

 First Part: 9.45 Minutes VS 13:48 minutes 

Second Part: 9:48minutes VS DNF

The Superman couple, Veep and a few other Deltas completed in 7 minutes plus plus... Madness!! Cherokee, Emo, Geli, Aunty, Master, Adidas, Bike and a few other Seals did it in 8 minutes plus plus.... Although I am pleased with my timing but the December target is to clock below 8 minutes.... DAMN KIASU!!! Welcome to the KIASU CAMP!!!



All the three (3) November Goals has been achieved!!! now the start of December Goal.. CADENCE, SPEED and 8-PACK!!! Maybe I should display the pre and post target picture... but then, I am too shy and reserved.

If my speed does not improve in December, I shall go to Adidas and shop for a pair of WINGS (Veep, watch out!!)........

YYYYEEEEeeeeeeeeeeeeHHHAAaaaaaaaaa!!!!!!!!!!!!!!!!!!!!!!!



p/s- if you successfull graduated and completed the december ACE and timing, the Board of Kiasus will bestowed upon you the title DKS behind your name!!


 The Kiasu series: Kiasu 2, Kiasu 1.


.

The Kiasu went running

.

A bunch of KL Alpha Kiasus - 5:45am squad went running today at Taman Tun Dr Ismail park as part of the team's own initiave to maintain a healthy, fit, slim and sexy lifestyle.

There are 3 parks at Taman Tun Dr Ismail (TTDI) that is located within few hundred metres apart. See below:


View Larger Map


There are three (3) running parks in Taman Tun Dr Ismail (TTDI) marked with A, B & C. 


We were suppose to meet and gather at the Taman Lembah Kiara or the Seal Park labelled in the above map as 'A'. There are 2 running route at the Seal park. The first route is the running route surrounding the man-made lake which is a flat 1.1km per loop. This route is a good training ground for sprinting or for doing a few loops training for longer distance. The second loop is the outer section but within the park itself. The second route is 2.5km per loop and is medium in level of difficulty.

The Rimba Park or now known as the Ranger's Park is the easiest route with less than 1km per running loop marked with 'B' in the above map.

The third park at TTDI is the Taman Arborentum, Jalan Bukit Kiara Utama or the Delta Hill marked as 'C' in the above map.

I saw 2 Kiasu, Jaguar and Emo (both are not the real names) from KL Alpha walking instead of running from the opposite direction.On the third running round at the Seal Park I was approached by Kiat (real name) a tall thin chinese, a fellow blogger from the running fraternity (see: Kiat's Blog)... he is also a mutual member of the Pacesetter Athletic Club Malaysia. "Are you the blogger that ran the Dukethon" he asked. It was the first time that I met Kiat and we ended up chatting and sharing our past running experiences while running. Kiat has been running for 17 years since he was 17 years old and completed the recent Dukethon 5km run in 17 minutes!!!! His best time for a full 42km marathon was 3 hours 15 minutes........... that is running at the speed of 18 on treadmill!!!!After sharing some training information on how to improve speed, we took our separate ways. Thanks Kiat for saying Hyee.... and for the running tips.

There were initially 3 of us Kiasus at the park but while running, we bumped into the tall specky 84kg Vee-Twelve (not the real name) who came all the way from Cheras, running with Kaira (not the real name too). It was funny to see him without his trademark grey Bulldog Tshirt!!!! Instead, he wore a blue T'shirt with the large word written 'Power' !!! ...and became V-Power (and now known as Veep instead of the Vee-twelve)!!!

After completing the run, I received a call from the Chief Kiasu, Cherokee (also not the real name). Cherokee, a 57 year old damn fit dentist & Pinto (disguised name), a pure animal loyalist went to the wrong park.

Cherokee and Pinto came all the way from Ampang and TTDI was alien to them. They mistakenly went to the Delta Hill and was there since 6:30am. They searched high and low for other Kiasu members which was to Pinto's delight having to meet dozens ofmonkeys in the forest. I would not be surprise if Pinto start giving names to all the monkeys there after a few visit. With the above map display, our next running session should be easier to find by other Kiasus.

Finally, 7 of us; Cherokee, Pinto, Vpower, Kaira, Jaguar, Emo and I gathered at the Devi's Corner for breakfast and I had one capati and 4 half boiled eggs. I was not surprised to discover Veep is an Auditor by profession by the look of the square spectacle... auditors are famous for being square.

I left home to pick up chubby Aaraf from English Language Studio (ELS) at Desa Sri Hartamas before leaving to visit my 104 years old Great Grandmother in Keramat, Kuala Lumpur.

It was a very satisfying run today..........

YEEEEEEEHAAAAAAAAAAAAAAAAAAA!!!!!!!!!!!!!!!!!!!!!

Other Kiasu series: Kiasu 1.

.

Its Final!!! ..... 100% attendance!! Congrates KIASU(s)

.

Today marked the end of November 2009, 5:45am training!!! A commitment that not many can keep. It is a huge achievement to wake up at 4:30am and drove to the Rugby field three (3) times a week for the whole of November!! .......such was the commitment to be a 'Kiasu'.... an 8-pack discipline inspired by the launching of the 'New Moon' and soon..... the new month of December! ...

There were 60 KIASUS in total that surrendered ourselves in November into the hands of the Red Tee to re-engineer ourselves and our lifestyle towards a healthier, slimmer, fitter and definitely sexier looking.

However, only 30 KIASUS came on the last day today, the non-muslim sacrificed their waking-up-late on public holiday and the muslim managed their time efficiently to exercise and workout before performing their morning Eidul Adha prayer.

With more than half AWOL, the RED CARD was issued by the Red Chief . The RED CARD signifies either an AWOL or/and indiscipline.... and when the RED CARD is issued, the whole squad's face will turn red!!!

The training began with the RED CARD treatment!! As the name implies.. Whenever the treatment is extended, all players' face will turn red in agony!! ..........although mine turned blue!!

The Red Card treatment is the excruciating Squat Pulses. It is done by squating half way with the knee 90 degree bend, then stood half way up before squating back down again...  this was continued without any break for 1 minute and was repeated for a set of 5. Unlike football where the referee only knows how to blow the whistle and wave their red card, the Red Chief and his team performed the RED CARD treatment together with the KIASUS.

Whilst doing the Red Card Treatment...... at first, it felt like 'forcing out' on constipation ..........

(doing squatting felt like constipation..................)

Then the burning pain started to kicked in!!!!

A moment later on the fourth set,  I had to check if my legs were still there.... it suddenly felt numb.I smiled when I saw the legs was still intact.

 (you cansee stars or see double with the Red Card treatment... eh.. Thats no my leg!!)

We then rushed to the rugby field for 3 sets of 15 minutes non-stop knocked-out heart-pumping cardio.

Although my heart was dancing lunatically (dont bother checking dictionary-i created that word), my HRM was only 168bpm and the total fat burnt was 640 calories. My leg must have worn-out from the RPM class at the Truefitness gym yesterday with Denmark (not the real name).

and with that, our November 5am training ended!!

SUMMARY: 100% attendance, 110% effort, 100% excitement and 100% funtabulous time!!!!!! The result.......... Weight lost from 72kg to 68.8kg (Mission accomplished to burnt all the HARI RAYA PUASA FOOD OVERDOSE!!.... infact, overshot by 1.2kg)

Thanks KIASU mate for the encouraging and never-ending support specifically to Nawal, Rose, Doc M, Taj Mahal,  Aunty, Japanese Yen, Woodpecker, Racket, Adidas, 3L, Superman, Wonderwomen, V12, high heels, Taliban(s), Amoi, Becker, (figure out who is who........) ...

To all the 100% attendees... CONGRATULATION!! That commitment, dedication and sacrifices is well-worth it!!!!!!!!!!!

(Except for the KIB (Kojak-In-Black).. EVERYBODY in the picture successfully attended 100%!!)

YEEEEEEEEHHHAAAAAAAAAAAAAAAAAH!!!!

If you want to be a KIASU.... you have to wake up @ 5am for 3 times a week and surrender to 110% effort for only 1 hour of intensive training!!

It takes discipline, dedication & especially commitment...

To ALL MY BLOG READERS,

SELAMAT HARI RAYA AIDIL ADHA AND HAPPY HOLIDAY!!!!!!!!!!!!!!!!!!!!!!!!!!

Stay tune for the 'Kiasu' series........

.