Bootcamp, Health & Wellness

Crossfit Challenge with Emerge KL


I was invited to participate, representing team VU, in the crossfit challenge, organized by Emerge KL. It was divided into 4 segments. First was last man standing of squat hold, which I got second behind Joe Liew. Second was last man standing of plank hold which I emerged as the title holder, beating favourites like Joe Liew and Wee Liam. Third, last man standing of thrusters. Thomas Ong of VU lasted second. Lastly was a mystery challenge which was being announced on-the-spot. It was a race of pulling and carrying tyre. VU fought to its best and we succeeded to go for gold. We were crowned the champion for the crossfit challenge.


Thanks Yin Har, Thomas and David Oh for giving me a chance to fight this challenge with you all. Job well done!


Bootcamp, Health & Wellness

You Know What I Did in Bootcamp? (Part 4)

On 26 September 2011, marked the starting of the 8 Week Challenge. All participating COBC’ians took part in this wonderful dietary plan. We were given directions and guidance on how and what to eat and not to eat. Various workouts and exercises were given through its forum to help burn fat and build muscles. All we need to do is to follow them strictly.

During this 8 weeks, I have gone through different types of changes. Many people who know me thought that I was sick as I grew thinner in such a noticeable difference. Without knowing that I am going through the challenge, they condemned my new eating habit. Without understanding the actual food that I can eat, they actually served me with non 8WC compliant food, which I had to reject politely.

All these were so worth it. Once I revealed my new body online in my Facebook, they were actually stunned and surprised! Not only they praised my determination, they also asked about the diet plan which they wanted to follow.

During 8WC, I have learned so much. I learned how to cook without oil. I learned drinking skim milk instead of HL milk. I learned how to choose healthier food over the less healthy ones. I learned to find 8WC compatible food even when I am not at home cooking.  There are so much that I have learned. Mostly changing of eating habit. Most importantly, think before you eat.

To know what I’ve eaten and cooked during my 8WC, click here.

8WC is actually a competition between COBC’ians from Australia and Malaysia, competing to win cold hard cash AUD5k (RM15k). Everyone was so determined and strong. The competition was not easy. However, no Malaysians manage to win any International titles. Only one recruit from Malaysia managed to get to the finals – Kym Wishnowski from BU. Well done, Kym!

Original blog : Ordinary People Getting Extraordinary Result

However, there were local champions and runner ups being selected at each platoons and I won the title of Local Champion USJ1 while Sarah Tan is the runner up. Hooyah!

Original blog : The 8WC Champions!!!

Another surprise is that there is actually a Malaysian category up for grab! I managed to grab the 2nd runner up title, while Mohammad Fazli and Sarah Tan are the winner and 1st runner up respectively. It was such a surprise for me that I finally won something active and sporty!!! It is indeed an achievement I am proud of. Not only I live a healthier life now, I also live with my 6 packs washboard abs now!!! Wuuhoooo!!!!


COBC official website :

Bootcamp, Health & Wellness

You Know What I Did in Bootcamp? (Part 3)

Besides all the heart pumping exercises in the (wet muddy) field, COBC never forgets to enjoy themselves. Since June, I have never missed a partay session with the awesome team of COBC. In the party, we would usually witness top bootcampers being awarded with ACE certs for their full attendance and commitment. Also there’ll be the most exclusive award, Spirit of Bootcamp (SOB) for the most voted exemplary bootcamper in each platoon.

My favourite cap  for being the King of Squat Pulses with Lizza, the Queen of Squat pulses.

Personally, I heart the SOB so much that I wish I could be like Joe Liew, who is the record holder of the most voted SOB (5 times). Currently, I was voted once in July 2011, and also being awarded ACE cert for 6 months consecutively and counting. So far, we have had parties of various themes like Superhero & Villains, Green and Yellow (Buka Puasa potluck), Halloween and others.

One of my best achievement in COBC – SOB July 2011 (USJ1-Alpha)!!! Hooyah!!!

The big family of COBC…

The creatures of COBC – Best Dressed Nominees…

Bootcamp, Health & Wellness

You Know What I Did in Bootcamp? (Part 2)

Since 2008, I adopted running as my hobby. Men’s Health Run, Energizer Night Run, Mizuno Wave, Genting Trailblazer, New Balance/Klang Pacer Run and many more. The maximum distance I have done is 14km (Genting Trailblazer).

Many of my old friends were surprised that I am so different now. I used to be a chubby kid. Even a stranger asked me, why am I so fat. Was it due to eating too much of sausages? I could still remember this fresh in my mind. And having school mates laughing at you, teasing you and calling names is not a good experience. I used to be stuck with names like Thum-mitrim and Jelly. I could still remember who were the ones calling me these.

Therefore, I promised myself not to let myself grow fat again. And I must keep fit. Besides running, I also enrolled myself to a gym previously. And now, I am an official bootcamper of COBC. Hooyah!!!

Bootcamp, Health & Wellness

You Know What I Did in Bootcamp? (Part 1)

Chief’s Original Bootcamp (COBC) – This is my latest affection since June 2011. I have always been wanting to join a bootcamp when I last saw an online advert some time ago. But due to the location and timing, I did not sign up. My luck came when COBC had a Groupon promotion, RM39.90 for 12 sessions (1 month) which also came with its Inferno 4 week diet plan. I bought two vouchers; one for myself, another for Mein.

June came and we went to USJ1 for our first session. We had no clue at all what we will be doing in the bootcamp but we accepted all the challenges and tasks with open heart. It was our first benchmark assessment on the first day. We had to run 2 rounds + 10 push ups + 10 grunts + 15 sit ups for 3 sets and also do a 1-mile run. This is actually done every first day of the month.

All recruits are placed under different categories according to their benchmark results. In June 2011, I was placed under Ranger together with Mein. Starting from July onwards, I am in Delta while Mein in Seal. The different categories actually help the instructors to recognise recruits according to their physical stamina.

Many asked what do you do in bootcamp? It is not something I can answer because everyday we do different things. Some times, we do stationary exercises. Sometimes, we sprint. Sometimes, we use equipment like tyre, rifles, sandbags, ropes and etc. Sometimes, we use the wet muddy field. Sometimes, we use the basketball court. Everyday is something new and you’ll never get bored.

Then, came July when we had our Platoon Challenge. It was simply awesome. All platoons (USJ1, BU and DH) grouped together to compete against each other. We had the plank hold, last one standing, tug of war, running relay, tyre drag and lastly, Long Course Store Moves (something similar to treasure hunt). The challenge was definitely a competition among the strongest as every platoon has its own strength. However, someone has to be the winner. DHZ became the champion of the challenge and they brought home the much to-die-for boot trophy and a medal each. How I wish I could have the medal.

It’s coming to December 2011 already and it’s my 7th month of bootcamping! Gosh, that was fast! Not only bootcamp is addictive, it is also a way to keep yourself healthy and fit. I still remember myself going to gym working out but I see no results. So, what’s the result am I talking about? See it in my coming posts.

Photos courtesy :

COBC official website :