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    John Cheah
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Consistency in the olympic lifts is/should be a big deal! Built up in doubles quickly today for 4 tough sets ending in 130kg. Compiled the first lift in every set just to see everything side by side and it really is quite therapeutic 😌  Built up from 50-70-90-105-115-120-125-130.  Get that bar just till where you need it to be, no higher, no lower; VISUALISE THE ENDING.  #weightlifting #clean #iamopex #opexfit #consistency
Consistency in the olympic lifts is/should be a big deal! Built up in doubles quickly today for 4 tough sets ending in 130kg. Compiled the first lift in every set just to see everything side by side and it really is quite therapeutic 😌 Built up from 50-70-90-105-115-120-125-130. Get that bar just till where you need it to be, no higher, no lower; VISUALISE THE ENDING. #weightlifting  #clean  #iamopex  #opexfit  #consistency 
ALL THE TEMPO  Back squats @ 40X1 (150kg) Supinated Chest to Bar Pull Up @ 31X0 (22.5kg) Single Arm Front Rack Walking Lunge, 14 steps/arm (40kg)  Build your structure, learn your alphabet!  #iamopex #opexfit #squat #gymnastics #weightlifting #movement
"As you hope and strive for the best that is yet to be, don't forget the good and better that God has already scattered in your life." - @adelestanley  #findjoy #asiachampionships #iamopex @asiachampionships #keeper πŸ“·: @micksoncharoenphoto
"As you hope and strive for the best that is yet to be, don't forget the good and better that God has already scattered in your life." - @adelestanley #findjoy  #asiachampionships  #iamopex  @asiachampionships #keeper  πŸ“·: @micksoncharoenphoto
No one competes to come in just outside the podium, not for 3 years in a row. There was a strange feeling in my heart yesterday as I dropped the last deadlift and leapt for the finishing mat, noticing that the athlete I had to beat for third place was already sprawled on his number, firmly keeping his position.  I lay on my front as I replayed the sprint in my head: staying above a healthy 1600 cal/hr pace on the rowing machine for all of 30 calories, 15, 10 then 5 handstand pushups (with a 4 second break in between sets) and a surprising 30 unbroken deadlifts at 102kg after the preceding work. It was the best end to the weekend, a far cry from the handstand push up triples and doubles I had slowly cranked out the year before, and judging from the looks of amazement and voices of complaint from the same athlete who had to stay in front of me to win, 30 unbroken deadlifts was no small feat as well.  I lay on my front as unknown fists struck my weakly closed ones, and no sense of humiliation, embarrassment nor could-have-been overwhelmed me; these were four perfectly executed events that underscored a bolstering of my strengths and a steep reversal of my weaknesses.  Now, we wait. The wildcard lottery has been good to me over the past two seasons after also finishing just outside the podium, with tickets to finals out of my reach, but maybe it's also Someone Else who has led me there and there is a bigger picture; to God be the glory, the best is yet to be.  #findjoy #iamopex #asiachampionships πŸ“·: @micksoncharoenphoto
No one competes to come in just outside the podium, not for 3 years in a row. There was a strange feeling in my heart yesterday as I dropped the last deadlift and leapt for the finishing mat, noticing that the athlete I had to beat for third place was already sprawled on his number, firmly keeping his position. I lay on my front as I replayed the sprint in my head: staying above a healthy 1600 cal/hr pace on the rowing machine for all of 30 calories, 15, 10 then 5 handstand pushups (with a 4 second break in between sets) and a surprising 30 unbroken deadlifts at 102kg after the preceding work. It was the best end to the weekend, a far cry from the handstand push up triples and doubles I had slowly cranked out the year before, and judging from the looks of amazement and voices of complaint from the same athlete who had to stay in front of me to win, 30 unbroken deadlifts was no small feat as well. I lay on my front as unknown fists struck my weakly closed ones, and no sense of humiliation, embarrassment nor could-have-been overwhelmed me; these were four perfectly executed events that underscored a bolstering of my strengths and a steep reversal of my weaknesses. Now, we wait. The wildcard lottery has been good to me over the past two seasons after also finishing just outside the podium, with tickets to finals out of my reach, but maybe it's also Someone Else who has led me there and there is a bigger picture; to God be the glory, the best is yet to be. #findjoy  #iamopex  #asiachampionships  πŸ“·: @micksoncharoenphoto
Day 1 of the @asiachampionships ended with me gazing at my navel more than I intended; not the way I would normally evaluate a year of hard work.  A close friend sent me a text with a reminder to make a decision to focus on myself and not the storm of points and performances of others raging around me, something I felt I excelled at on the competition floor, and less so off it.  And maybe this is why I love competing so much, because there is so much peace in the moment; so much clarity and contentment and an assurance that I'm meant to be doing what I'm doing.  But the struggle with myself sets in after: did I do well enough? Was this performance good enough compared to the next guy? Was anything I did the precursor to the what-if of eventual failure?  The answers should be the same: It doesn't matter. And chest deep in the event, that's something that rings through my mind:  You are where you're supposed to be.  You are complete and ready.  You love this shit.  #findjoy #iamopex #asiachampionships πŸ“·: @christopherwadsworth_ph
Day 1 of the @asiachampionships ended with me gazing at my navel more than I intended; not the way I would normally evaluate a year of hard work. A close friend sent me a text with a reminder to make a decision to focus on myself and not the storm of points and performances of others raging around me, something I felt I excelled at on the competition floor, and less so off it. And maybe this is why I love competing so much, because there is so much peace in the moment; so much clarity and contentment and an assurance that I'm meant to be doing what I'm doing. But the struggle with myself sets in after: did I do well enough? Was this performance good enough compared to the next guy? Was anything I did the precursor to the what-if of eventual failure? The answers should be the same: It doesn't matter. And chest deep in the event, that's something that rings through my mind: You are where you're supposed to be. You are complete and ready. You love this shit. #findjoy  #iamopex  #asiachampionships  πŸ“·: @christopherwadsworth_ph
It's been a long time since I've had light percentage technique work in my program and I r e l i s h e d every split jerk at 70% (100/105kg). When I started lifting I did hundreds of these with an empty bar every week. Drive-land-feel was (and still is) the cue; it's not enough to drive fast and land hard- landing in the right position is the bedrock of the jerk, snatch and clean.  If you're practicing these, try it out: don't rush to stand up out of the jerk. Stay in the split and feel the weight of your front leg in the heel and the weight of the back leg in the quadricep. Only rise when you are balanced in both legs. Now land in that exact spot next time.  #weightlifting #cleanandjerk #splitjerk #themightytights #oly #iamopex
It's been a long time since I've had light percentage technique work in my program and I r e l i s h e d every split jerk at 70% (100/105kg). When I started lifting I did hundreds of these with an empty bar every week. Drive-land-feel was (and still is) the cue; it's not enough to drive fast and land hard- landing in the right position is the bedrock of the jerk, snatch and clean. If you're practicing these, try it out: don't rush to stand up out of the jerk. Stay in the split and feel the weight of your front leg in the heel and the weight of the back leg in the quadricep. Only rise when you are balanced in both legs. Now land in that exact spot next time. #weightlifting  #cleanandjerk  #splitjerk  #themightytights  #oly  #iamopex 
Amazing Grace, how sweet the sound!  The second part of the famous line was my response to the first part, also the name of the second @asiachampionships Sectional event 😍  Every 45 seconds with a 15 second rest immediately after: 9 Clean and Jerks (61kg) 8 C&J (70kg) 7 C&J (80kg) 6 C&J (88kg) 5 C&J (97kg) 4 C&J (106kg) 3 C&J (115kg) 2 C&J (125kg) AMRAP C&J (134kg)  Last 3 sets in video, positions feeling great 😌  #asiachampionships #iamopex #findjoy #weightlifting #cleanandjerk #cardio
Amazing Grace, how sweet the sound! The second part of the famous line was my response to the first part, also the name of the second @asiachampionships Sectional event 😍 Every 45 seconds with a 15 second rest immediately after: 9 Clean and Jerks (61kg) 8 C&J (70kg) 7 C&J (80kg) 6 C&J (88kg) 5 C&J (97kg) 4 C&J (106kg) 3 C&J (115kg) 2 C&J (125kg) AMRAP C&J (134kg) Last 3 sets in video, positions feeling great 😌 #asiachampionships  #iamopex  #findjoy  #weightlifting  #cleanandjerk  #cardio 
5 hours of coaching dance and @adelestanley still rocks up to dinner looking like a million bucks 😍  #sidloovesandrea
5 hours of coaching dance and @adelestanley still rocks up to dinner looking like a million bucks 😍 #sidloovesandrea 
Lost 3kg after a 10 day deload (and got engaged; there are better things in life ☺️) and I definitely feel the lightness in the body in these weighted chest to bars with a 31X0 tempo.  Felt a bit nervous going into power cleans today because of that weight loss but 120kg felt as snappy as ever for a quick double ✌️ Next up, @asiachampionships πŸ‘…  #iamopex #forgedintp #oly #weightlifting #gymnastics
Lost 3kg after a 10 day deload (and got engaged; there are better things in life ☺️) and I definitely feel the lightness in the body in these weighted chest to bars with a 31X0 tempo. Felt a bit nervous going into power cleans today because of that weight loss but 120kg felt as snappy as ever for a quick double ✌️ Next up, @asiachampionships πŸ‘… #iamopex  #forgedintp  #oly  #weightlifting  #gymnastics 
"Our lives are not our own. We are bound to others, past and present. And by each crime and every kindness, we birth our future." - David Mitchell, Cloud Atlas  @adelestanley  @jonchuajx  @benjaminkheng  @narellekheng  @sandrarileytang
"Our lives are not our own. We are bound to others, past and present. And by each crime and every kindness, we birth our future." - David Mitchell, Cloud Atlas @adelestanley @jonchuajx @benjaminkheng @narellekheng @sandrarileytang
It takes a village to raise a child, they say, and perhaps this one village raised two to meet at the right time.  We turned around to see faces beaming and tears streaming down faces that wept different tears in a time before. In the movie Inside Out, the emotions of Joy and Sadness realise that a more powerful form of Joy exists when it rises from the blue of despair.  Tears sometimes don't tear, but mend.  You lot are family, blood or not, and we are eternally grateful ❀️ #findjoy πŸ“·: @seatheskies
It takes a village to raise a child, they say, and perhaps this one village raised two to meet at the right time. We turned around to see faces beaming and tears streaming down faces that wept different tears in a time before. In the movie Inside Out, the emotions of Joy and Sadness realise that a more powerful form of Joy exists when it rises from the blue of despair. Tears sometimes don't tear, but mend. You lot are family, blood or not, and we are eternally grateful ❀️ #findjoy  πŸ“·: @seatheskies
There are more words for this, but they only belong to you @adelestanley  Thank you for bringing so much joy to my life, you are a gift and hope better than anything I could dare to dream of;  Grow old along with me,  The best is yet to be! β€οΈπŸ’™πŸ’› #findjoy #shesaidyes πŸ“·: @seatheskies
There are more words for this, but they only belong to you @adelestanley Thank you for bringing so much joy to my life, you are a gift and hope better than anything I could dare to dream of; Grow old along with me, The best is yet to be! β€οΈπŸ’™πŸ’› #findjoy  #shesaidyes  πŸ“·: @seatheskies
It might have been April Fools', but the beach workout with these fine people was no joke!  Thanks for the great day out @crossfittanjongpagar ❀  #forgedintp #bambathers #sentosa #tanjongbeachclub
"Many people see success as something to be attained; to be worked for. But success needs to be something you live out daily; be success-full." - @jamestayloropex πŸ“·: @hookgripdreams
"Many people see success as something to be attained; to be worked for. But success needs to be something you live out daily; be success-full." - @jamestayloropex πŸ“·: @hookgripdreams
5/5  It's a new feeling to have tested the waves of the CrossFit Open with a different focus this year-- the goals are communal and so are our successes.  We said we did this as a team last year, but after a year of training together and knowing each other better as humans, we've refined our idea of #ironsharpensiron. It's less about who holds the sharpest knife at the end of the day, but more about how different knives cut different things.  #findjoy #intheopen #iamopex #forgedinTP πŸ“·: @hookgripdreams
5/5 It's a new feeling to have tested the waves of the CrossFit Open with a different focus this year-- the goals are communal and so are our successes. We said we did this as a team last year, but after a year of training together and knowing each other better as humans, we've refined our idea of #ironsharpensiron . It's less about who holds the sharpest knife at the end of the day, but more about how different knives cut different things. #findjoy  #intheopen  #iamopex  #forgedinTP  πŸ“·: @hookgripdreams
I don't know how you've managed to find bridges through and across every area of my life. You have followed me deep into the rabbit hole, not shying away from the twists and turns. You have clung to me while believing in a promise of love and grace bigger than the both of us and I am bettered by your love, @adelestanley ❀  #findjoy πŸ“·: @hookgripdreams
I don't know how you've managed to find bridges through and across every area of my life. You have followed me deep into the rabbit hole, not shying away from the twists and turns. You have clung to me while believing in a promise of love and grace bigger than the both of us and I am bettered by your love, @adelestanley ❀ #findjoy  πŸ“·: @hookgripdreams
Built to 4 quick singles on the power clean/split jerk today (115/123/130/135) and felt really good, so I decided to try 140kg for giggles. In nanos! Without a belt!  Danced above the parallel line before nailing the jerk (@tessitory blamed 17.4 for destroying my hamstrings en route to failing 142kg and 145kg over the weekend and I fully agree)  Very glad to be getting all these strength PRs in the midst of the Open while also seeing very visible improvements in my engine πŸ™  #iamopex #forgedinTP #themightytights #opexfit #oly #weightlifting @jamestayloropex @stuartdiplock @dyl.goddard @darylcz #angmoh
Built to 4 quick singles on the power clean/split jerk today (115/123/130/135) and felt really good, so I decided to try 140kg for giggles. In nanos! Without a belt! Danced above the parallel line before nailing the jerk (@tessitory blamed 17.4 for destroying my hamstrings en route to failing 142kg and 145kg over the weekend and I fully agree) Very glad to be getting all these strength PRs in the midst of the Open while also seeing very visible improvements in my engine πŸ™ #iamopex  #forgedinTP  #themightytights  #opexfit  #oly  #weightlifting  @jamestayloropex @stuartdiplock @dyl.goddard @darylcz #angmoh 
4/5 "Well, in our country," said Alice, still panting a little, "you'd generally get to somewhere elseβ€”if you run very fast for a long time, as we've been doing." "A slow sort of country!" said the Queen. "Now, here, you see, it takes all the running you can do, to keep in the same place. If you want to get somewhere else, you must run at least twice as fast as that! - Lewis Carroll, Alice in Wonderland  It's easy to look around and see that everyone is still equally far ahead of your current best effort, even though you've done the head down eyes forward thing and did your best. But we must also realise that we aren't living in a vacuum, and everyone else is also working as hard, if not harder.  That is how iron sharpens iron on a massive scale, and every year, the @crossfitgames Open makes us realise this πŸ’™  #findjoy #intheopen #iamopex #forgedinTP
4/5 "Well, in our country," said Alice, still panting a little, "you'd generally get to somewhere elseβ€”if you run very fast for a long time, as we've been doing." "A slow sort of country!" said the Queen. "Now, here, you see, it takes all the running you can do, to keep in the same place. If you want to get somewhere else, you must run at least twice as fast as that! - Lewis Carroll, Alice in Wonderland It's easy to look around and see that everyone is still equally far ahead of your current best effort, even though you've done the head down eyes forward thing and did your best. But we must also realise that we aren't living in a vacuum, and everyone else is also working as hard, if not harder. That is how iron sharpens iron on a massive scale, and every year, the @crossfitgames Open makes us realise this πŸ’™ #findjoy  #intheopen  #iamopex  #forgedinTP