CrossFit Singapore

Introducing the new UFIT Tanjong Pagar PT studio

Our brand new Personal Training studio on the mezzanine level of our CrossFit Tanjong Pagar gym is open for business! This private oasis in the middle of the CBD allows clients to feel part of the welcoming, vibrant CrossFit community downstairs, yet provides a quieter, dedicated area to focus in and smash their goals with their Personal Trainer.

Our coaches are highly respected trainers and athletes, with enormous passion and experience in personal training, weightlifting and CrossFit. They also have many hidden talents and secrets up their sleeve. Find out more about them right here ...

Dylan Goddard

DYL2.jpg

"I’ve always been highly competitive at every sport I've been involved in. From the age of 10, I represented my province in South Africa in squash, athletics and rugby. I turned to competitive bodybuilding when I left school, competing at a provincial level for four years, and also got involved in Mixed Martial Arts.

Soon after I discovered mountain biking and rode and raced for two solid years. It’s a tough sport that really challenges the mind, body and soul. I ended up racing bikes when I moved to Singapore six years ago and then took up the discipline of CrossFit. 

I’ve competed in CrossFit for three to four years, achieving some significant milestones including perfect scores at the Sin City Invitationals 2016, winning 2015’s “Fittest Male in Singapore” (by CrossFit HQ, USA), third place in the 2016 "Fittest in Singapore" and have been a Reebok ambassador since 2014. I now carry a Crossfit Weightlifting Certification and a CrossFit Level 2 certification.".  Read more about Dyl here.

Nazharia Schifra Lomboan (Naz)

Naz.jpg

Naz hails from Jakarta and later went to school in Singapore. "I was athletic and competitive ever since I was little. I grew up with an older brother so liked what he liked, and my dad was super competitive which rubbed off on me. PE was my favourite class at school, and I did track, swimming, footy, basketball and martial arts. 

At the same time I did musical theatre in Singapore and Jakarta, performing every year since I was 12, including as lead female in Footloose and in Grease as Rizzo. I also performed at The Esplanade with my band as a guitarist and back-up singer. I wanted to study performing arts but my dad sent me to business school in the UK - but then I decided to pursue my real passion which was fitness and weightlifting which led me into CrossFit".

Naz went on to become a regular CrossFit competitor and won 2017 "Fittest Female in Singapore" at the CrossFit Opens. She remains an active CrossFitter and is also now pursuing her love of weightlifting. Read more about Naz here.

John Cheah

JohnCheah.jpg

"I started doing theatre for my A Levels in Singapore and taught myself to play guitar, drums, bass and percussion. My thesis was on percussion in Native American Theatre and after graduating, I got a role in a theatre company for a work doing contemporary dance. I started more dancing, and combined playing music in bands, physical theatre and dance.

In 2013 I performed at the Prague Dance Festival in the Czech Republic. I had a lead role and won the Dance Theatre, Folk Dance and Participant's Choice categories. We came back in 2014 and I won first place in Dance Theatre and Participant's Choice.

Around then I was exploring CrossFit and weightlifting. I was the head coach of another box in Singapore and competing quite around SE Asia. Dylan, Daryl and I were friends and rivals, often on the podium together, and when Dyl opened CFTP, it made sense for to come over.

I was accepting less theatre and dance work in 2016, and whilst doing my last dance gig I met Adelene Stanley, my dance partner, and we started going out soon after the concert ended. We're getting married in December this year :) I've stopped CrossFit now and am pursing goals weightlifting. Along this journey, I hold all the weightlifting national records in the under-85kg and under-94kg categories. Read more about John here

Melanie Lim

Naz2.jpg

Melanie moved to Singapore from KL on an ASEAN scholarship when she was 14 years old. She went on an exchange program in Oregon when she was 21 to do sports marketing and digital arts.

She was training actively on the side and injured her lower back L4/L5, and met a physiotherapist who was a CrossFit trainer and began rehabbing using CrossFit methodology.

She moved back to Singapore at the age of 22, and interned at CrossFit Fire City for 8 months and now carries a CrossFit Weightlifting Certification and CrossFit Level 2 certification, accumulating over 200 hours of coaching in various landscapes in Asia.

When she's not training clients, herself or doing competitions Mel is an extremely talented photographer and many clients will have seen her behind the lens shooting fabulous photos of all the action for UFIT and CrossFit Tanjong Pagar.  Read more about Mel here.

Adam Ransley (BLUEY)

Adam.jpg

Bluey has had a lifelong passion for sport, having played and coached competitive Rugby League in Sydney from a young age. He has always participated in many team sports and active events as possible - from Australian Surf Life Saving to Adventure Racing, Downhill Mountain bike riding and most recently CrossFit.

Taking his love for sport to forging a new career in the fitness industry was a natural progression for Adam. He completed his Australian Certificate III in Personal Training, and CrossFit Level 1 course to enable him to develop the same passion for fitness and training in others.

Adam believes in a balanced approach to a healthy lifestyle, which includes functional training and smart nutrition to achieve goals. He prides himself on being committed to helping others in their fitness journey as he continues to grow his. Read more about Bluey here.

FARREEZ ROSNAN

FARREEZ.jpg

Farreez started his career as a Personal Trainer in 2011. His passion previously as a sportsperson was as a rugby player since the age of 11 and till now, has always loved the sport. He was fortunate enough to represent Singapore in rugby at the ages of 12, 15 and 16.

His specialities with clients would be able to make them feel comfortable when they are training, improve technique and understanding of their training so they know how to use the equipment properly. Read more about Farreez here.

 
 

Come and train at our new studio at Tanjong Pagar and enjoy our special offer of 5 personal training sessions for $399, whether you are new to working out, have specific areas of the body you want to focus on, have personal goals or want to make a complete transformation.

Our coaches work with clients from all walks of life and of all fitness levels, and there is nothing that satisfies them more than helping people reach their goals.

CrossFit – Next Level Performance with John Cheah

CrossFit mixes the 3 disciplines of weightlifting, gymnastics and metabolic endurance. Athletes thinking about competing should be able to perform movements from these disciplines that commonly feature in competitions, such as the snatch, clean, pull up and muscle up at the prescribed loads and repetitions required. What separates the wheat from the chaff, especially in CrossFit competitions, however, is not how an athlete looks, but how they move and think at a fundamental level. When we split hairs even further, the top athletes pull apart because of how they move in relation to their body type and energy system, in addition to how they think before, during and after competing. This mental and physical connection is akin to a chicken-and-egg situation, and being a "Next Level" competitor requires both aspects to be taken, well, to the next level.

Competitions are the best measurement for progress

If you've been doing CrossFit for a while and are looking to join a local competition, I think that's a great idea. Regardless of the result, competitions are the best mirror of your progress as an athlete, and all the time put into training, all the short cuts (if you took any) and all the accurate or inaccurate gauging of your abilities as an athlete will be on full display. To date, I've competed in 15 live CrossFit competitions (taking away the CrossFit Open and other online qualifiers) and sometimes the reflection from the mirror isn't always what I've been content with.

Going into competition doesn’t happen overnight

Let's start with the mind. I believe the mind is the egg from which the Chicken of Physical Strength hatches, if you're still following this chicken-egg analogy. I assume you're reading this because you also share the belief that the process of competing doesn't happen overnight. If you're just looking to join the weekend local competition for a laugh, then I guess this still applies. But think of the results: the former is a meat falling-off-the-bone, fragrant leg of lamb that's been slow-cooking in the oven in its juices for 8 hours and the latter is a pot of Koko instant noodles that's been sitting on the counter in water for 3 minutes. Both do the job for slating the hunger (for competitive success) but one is definitely worth the longer wait.

Preparation is key

We want to start preparing the mind for the long haul, like the leg of lamb in its quest for culinary greatness. We must set goals that are specific, lofty but achievable and within a time frame that's realistic. For me, that's qualifying for the Pacific regionals as an individual competitor in 2018. For the lamb, that's tasting like melted herb butter with a hint of cinnamon for my party of 4 tonight at 8pm.

Then, we must work backwards to make that a reality. For me, that means working with a coach to address weakness in my abilities as an athlete, making time for recovery, good nutrition and low stress situations in daily life and starting the process X years in advance. For the lamb, that means trimming the fat, pushing sticks of cinnamon into the meat, using sprigs of thyme like they're going out of fashion and preheating the oven at X o'clock, ready for dinner.

Testing yourself

While the process is happening, we must test ourselves along the way to ensure we're moving in the right direction. For me, that means joining regional competitions to put myself against known and unknown competitors from around Asia, discovering strengths and weaknesses and growing from strength to strength. For the lamb, that means getting a meat thermometer and being diligent about how it's turning out.

Trust in the work that you have done

When the day comes, all I can do is trust my training, trust the process and live with what I've prepared for myself, the same goes with the lamb. Sometimes it turns out beautifully, and the goal is met like a tennis ball on the sweet spot of a racquet. But because this is life, sometimes goals are not met, and the lamb is charred and ugly and hard. But the party of four still turns up for dinner, because you have surrounded yourself with a community that sees you more than the way you can or cannot cook a leg of lamb.

The physical advice is aplenty, and if you've chartered a mental map to reach your goals, you can sift through the myriad of nutritional advice, training myths and self-doubt to keep moving forward. The key to taking that next step to being a competitive athlete has little to do with the next squat program you follow or whether the Paleo diet is scientifically proven, but the mental plan that ultimately yields the result you want for yourself.


ABOUT THE AUTHOR

John Cheah is a coach and weightlifter passionate about the graceful art of movement. He’s competed at various stages locally, including the inaugural Asia Championships as one of the three finalists representing Singapore. John has also achieved personal bests in the Commonwealth Games and World’s University Weightlifting Championships for weightlifting. John can be found taking Personal Training Classes and CrossFit WOD’s at CrossFit Tanjong Pagar. When he is not seen holding a barbell, John explores movement of the human body through dance and acting as a prominent local performer in the Singapore arts scene.

Brought to you straight from our CrossFit Tanjong Pagar box, part of the UFIT family.

Catch up with one of Singapore's fittest men - CrossFit Tanjong Pagar's Head Coach Dylan Goddard

CrossFit Tanjong Pagar’s Head Coach, Dylan Goddard was Singapore’s fittest CrossFit athlete in 2015. We managed to get 30 minutes with him to get the inside track on how top athletes prepare themselves physically and mentally for competitions. 

We picked his brains on nutrition, pain management, training and asked him how he sees CrossFit developing in Singapore.

1.     Where did your passion for fitness start?

Straight from Safa land (South Africa). I’ve been in Singapore for five years and always had a passion for health and fitness. Previously I took part in competitive body building for three-four years, grappled with MMA and competitive mountain biking. My real passion for CrossFit started four years ago and really took to competing two-three years from then and I haven’t looked back since. My real passions stem from passing on knowledge to clients at the box, progression in human movement and performance from the moment they start their journey at the box.

2.     What does it take to become one of the fittest men in Singapore?

It all comes down to living a disciplined lifestyle.  I am incredibly driven to constantly improve and by my passion for the sport, so I am able to stay focused and make certain sacrifices.  I am pretty tough on myself to ensure I am always pushing on in strength, mobility and performance.

I live by the 1% rule.  Every time I walk in to CrossFit Tanjong Pagar or any other box around the world, as long as I give 1% more than the day or week before, that’s all that counts.

3.     What gives you the edge?

It comes down to one thing for me - mental strength. I believe that training the brain is a vital component of achieving personal bests. Whether it be a pre-workout meditation, where I focus on the goal and how good it will feel when I achieve it, or having the ability to push past pain barriers in the midst of a tough WoD. 

It’s not just the quantity of training, it is the quality of the work and effort that you give to your sessions. You can only give the best quality if your mind is truly present and alive to the goal.

4. What's your favourite type of training and why?

It’s hard to choose, but I would say endurance based workouts.  I think I am quite mentally tough which helps me to focus and get through pain barriers, often allowing me to get ahead of other competitors.

I also enjoy experimenting with how far I can push my body.

5. How do you get competition ready?

Generally, the workouts are released a few weeks in advance of all competitions. In CrossFit; technique needs to be perfect. Your body adapts to different styles and movements and you need to make sure you are ready to take on those challenges in the most efficient way possible.

 These three steps help me to focus and achieve great results;

  1. Perfecting the technique of the movements in the correct sequence
  2. Trust in your training programme – the hay is already in the barn!
  3. Confidence in your approach – no stress and no cramming!

6. What's the next competition for you?

It’s an awesome Team based competition that CrossFit Tanjong Pagar are stoked for; it’s the Manilla Throwdown on the 4th – 5th November, which is one of the biggest competitions in Asia. We have three really talented teams representing CrossFit Tanjong Pagar.

  • The Dream Team – Daryl Cheng (Singapore 2016 CrossFit Champion) /Trisha Tan and myself Dylan Goddard (Head Coach at CrossFit Tanjong Pagar, CFTP)
  • Triple Jizzle - John Cheah (CFTP Coach), Jordan Fitzpatrick (CFTP Coach) and Jenna Laughlin
  • The A Team – Annie Set,  Evan Partsch and Stefano Scuratti

7. What does it take mentally to focus your mind when you're competing?

There are several steps that help to keep me focused, here are my top three:

  1. Breathing techniques before warming up to reset the mind
  2. Believe in yourself – this is your time to shine
  3. Dealing with the pain before it actually it happens. I re-live past workouts to remember what the pain felt like.  

8. How does your diet change before, during and after a competition?

This depends on the type of competition. For a one-day competition my diet doesn’t change before at all. I tend to stick to my normal regime the night before, and then on the day, I wake up early and have a carb rich breakfast, such as oatmeal and I avoid too much fat.

Throughout the day I make sure I take lots of liquid nutrition, such as a pure carbohydrate sports drink like Gatorade. Due to the Asian climate, I have to be militant about ensuring that my electrolytes are replaced throughout the day with water and Nuun tablets. If I am feeling a bit flat before the competition starts I will usually take a pre workout to get pumped. In the evening I like to enjoy a well-earned BIG FAT meal. 

For multi day events that last between two – three days I stick to the same breakfast. After workouts I refuel with a protein shake, sugar and carbohydrates. Again it is absolutely essential to make sure electrolytes are replaced.  A typical meal will include a rice base with vegetables and protein which will always be fish or chicken.  Sushi, rice, salmon and tuna are foods that we are able to digest really quickly, giving the body maximum time for replenishment and recovery.  I never eat anything I haven’t eaten before and make sure I get enough rest. 

9.     Who and what keeps you motivated and why?

CrossFit competitions are tough! Being able to share the experience and journey with others, helps me keep my form and stay on top of my game. As an individual competitor you’re accountable for only yourself, but as a team competitor you train together which is certainly more fun, and the overall pressure is reduced. I certainly seem to perform a lot better this way.

The motivation I take from CrossFit Tanjong Pagar’s coaches and members, as well as those at our Sister box CrossFit BukitTimah is huge. Seeing members progress, reminds me every day that with a little bit of effort, the results can be astonishing.  Knowing I am representing the box and our communities in competitions keeps me hungry for more.  As we get to the Regionals and Pacifics, I get to stand proud and show what we can do - this is my box, my space and knowing that we’ve built a network and community that inspires us every single day is inspiration itself. 

 

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle


About the Author 

Dylan has worked in the fitness industry for the past 8 years. Having started his career in his home town of Cape Town, South Africa, Dylan has since gained international exposure by making a move to Singapore to pursue his passion of health and fitness. This passion is evident in the way he carries himself in the box, ensuring he gives 110% in all that he does.

Dylan is a qualified personal trainer and holds a National Certificate in Personal Training from the National Federation of Professional Trainers (NFPT), United States. He joined the CrossFit community and hopes to inspire and motivate people in this way of training and living out a healthy, full lifestyle. He has also attained his CrossFit Level 1 Certification.


About CrossFit Tanjong Pagar

WHO WE ARE

CrossFit Tanjong Pagar is Singapore’s leading CrossFit box located in the heart of the CBD. We are proud to boast the largest training facility of its kind, with air-conditioning, top CrossFit certified trainers and a positive environment that helps create a diverse and successful community.

WHAT WE DO

CrossFit Tanjong Pagar was formed solely to provide the best training, coaching, community, and results that Singapore has to offer. Our coaches design and implement functional training programs to strengthen your body, heart, mind, and soul.

Get in touch to take the first steps with your Free Trial, Fundamentals or if you’re in town walk in and say hey we would love to meet you!

A day in the life of an England Rugby Sevens International; James Rodwell

How do International Rugby players cope with the demands of training for and playing a top class sport in multiple locations and time zones across the globe? With the Singapore Sevens in town, James Forrester, UFIT Founder and Ex England Sevens player spoke to England Rugby Sevens superstar James Rodwell to find out.

We wanted to find out what it’s really like to be a professional athlete, nutrition to life on the road, travelling to Singapore and using local gyms.

So James what do you have for breakfast/lunch/dinner?

During training days, I usually have a smoothie for breakfast, which has oats, banana, summer fruits, peanut butter and protein powder in. This is an easy and effective way to get calories into my body early in the day.

For lunch and dinner, I have a good balance of carbs and protein, with a decent amount of green veg like broccoli. We are fed at training, which makes it easy to get food on board at the right time and to allow us to get the right nutrients for training. It is important to refuel my body for the following day's training.

How do you deal with travelling challenges you’re faced with, like jet lag to fulfilling your dietary requirements?

We have a great team supporting us where our Nutritionists plan the meals in hotels to having doctors getting the team on different time zones which is crucial for us to acclimatize as quickly as possible.

As players and staff we actively carry food and snacks to make sure we never have 'poor options' as we’re often stuck in airports. UT’s essential especially in climates like Singapore to stay well hydration and avoiding alcohol.

How has nutrition changed over the last 5 years?

Nutrition has become a big part of the game over the last few years. Previous to going full time with England Sevens I didn't really understand what my body needed to perform properly.

We have a nutritionist who works with us now, who measures our skin folds (fats) and checks that we are on the right track. He also gives us immune packs to try and avoid illness so we don't miss any training days.

What’s a typical day of training for you?

Our typical training day involves a mixture of sessions. We usually start the day with half an hour of mobility and prehab, to strengthen areas and get our bodies ready for the day.

We then have a 45-minute speed session twice a week, followed by weights and skills. We have a break for lunch before heading out to the field for a rugby session. UFIT has provided some amazing coaches and facilities for a large team to train.

How much have you had to sacrifice (if at all) to pursue your international dream?

First of all it's an honour to represent my country and although it is frustrating to miss out on friends and family celebrations it is also something that I had always dreamed of so the sacrifices are relatively easy.

When I do finish playing I am looking forward to spending more time with my family and catching up with my friends.

How has the game evolved and changed over the last 5-10 years?

The game has changed massively since I started 8 years ago. Back then I was still playing for Moseley in the championship and we would have training camps every so often to see who would be selected for the tournaments, upon returning I would be straight back into XV's mode for the weekends game.

Since 2010 England Sevens has been full time and I was fortunate to sign with the RFU. The actual game has moved on to new levels every year. It is more physical, a much higher pace and skills of all the teams have improved. This has led to an incredibly competitive World Series in which there are no easy games and any teams can win on their day. It will make for an exciting tournament in this summers Olympics in Rio.

It’s been great so far in Singapore and being able to use UFITs CrossFit facilities in Tanjong Pagar. Their gyms suit our training schedules and have some amazing equipment to work with for a large number of people - the England boys are looking forward to experiencing this weekend in Singapore!

About the Author

James Rodwell is a current England Rugby Sevens player. He is the most capped forward in England Rugby Sevens history and is fourth on the all time capped players list. Follow him on Twitter @james_rodwell or you can follow him on Facebook by liking his page here.

About UFIT

UFIT proudly hosted a number of the top teams during the Singapore Sevens 2016, which includes Fiji, All Blacks, England, Canada, USA and Scotland to train at our gyms.

At UFIT, we exist to inspire and guide our community of members, to realise levels of fitness and confidence beyond what could be possible by themselves. Fitness isn’t our job; it is our way of life. Check us out on our website or you can take a look at our Facebook page

Join us – the opportunities are endless.

My journey with CrossFit | John Cheah

The beginning of my CrossFit journey

I started dabbling with CrossFit in 2012. I was a dancer and physical theatre performer, and I wanted to find a way of training that would make me a faster, leaner and stronger performer on stage. CrossFit stood out for me by claiming practitioners to be "fit for anything". After following workouts on www.crossfit.com by myself, I decided I wanted to stop getting weird stares at the neighbourhood gym (because I was moving all the equipment around and on hindsight, because of my abysmal weightlifting form) and signed up with a local affiliate, CrossFit Mobilus, in September 2013.

My first competition

There was a local competition, Sin City, in December that year and some of the coaches thought I showed promise in the sport and wanted me to give competing a shot. Some of the region's best athletes travelled to Singapore for that competition and I remember being utterly destroyed, both physically and on the leader board. 

A new year, a new coach and new results

Mentally, I was hooked. I continued training with a passion after Sin City, this time under the tutelage of Lewis Chua, head coach of Solitude of Strength and national weightlifting athlete. Exponential progress followed and I was finishing among the top five at competitions in Manila and Chiang Mai in mid-2014 before standing on the podium for the first time in Brunei and then back in Singapore at Sin City, one year after that first competition. Together with Lewis, we opened CrossFit Statera and I begun my new appointment as head coach.

This rise continued

2015 continued with similar aplomb; I qualified for the inaugural Asia Championships in Bangkok, finishing 26th out of the top 32 athletes across Asia. The rest of the year saw podium finishes in Singapore and Kota Kinabalu. Along the way, I also set a new national Clean and Jerk and weightlifting total record at the Commonwealth Championships in India, Pune. All this took a toll on me and I ended 2015 with a 12th place finish at the Manila Team Throwdown in September. Around the same time, personal reasons led me to leave CrossFit Statera. 

Going down a new path on my journey

At the close of 2015, I received an offer to join the newly opened affiliate UFIT CrossFit Tanjong Pagar as a weightlifting and CrossFit coach, and 2016 began with a fresh start. A shoulder injury just before the 2016 CrossFit Open in March threw a spanner in the works, but by the grace of God I recovered in time to resume training for the Battle of the North in Penang, where I finished in 1st place. I travelled to the Pacific Regionals with the CrossFit Tanjong Pagar team as team coach, where we finished 20th out of the top 30 teams in Asia and Australia. Following that, I received a wildcard invitation to the 2016 Asia Championships where I finished 28th in a field of the top 40 athletes across Asia and Russia. 

The past 3 years have been quite the journey, and right now I just feel thankful to everyone who has come alongside me at different points of the road. Moving forward, I'd like to continue to improve myself as a coach to help others achieve their goals with their fitness and improve myself as an athlete to model what that looks like in practice. To God be the glory, the best is yet to be.

ABOUT THE AUTHOR

John Cheah is a coach and weightlifter passionate about the graceful art of movement. He’s competed at various stages locally, including the inaugural Asia Championships as one of the three finalists representing Singapore. John has also achieved personal bests in the Commonwealth Games and World’s University Weightlifting Championships for weightlifting. John can be found taking Personal Training Classes and CrossFit WOD’s at CrossFit Tanjong Pagar. When he is not seen holding a barbell, John explores movement of the human body through dance and acting as a prominent local performer in the Singapore art scene.

Brought to you straight from our CrossFit Tanjong Pagar box, part of the UFIT family.