WAO JULY NEWSLETTER

Welcome Message 

It’s hard to believe we’re already halfway through the year - time really flew! But if you take a moment to look back, you’ll probably see how far you’ve come since January. Maybe you’re rowing faster, lifting heavier, moving better, or just showing up more consistently - and that’s all progress worth celebrating.

With six months still ahead, there’s plenty of time to go after your 2025 goals. July is a great time to reset, refocus, or simply keep the momentum going.

June was full of big energy - from the HYROX race to the Acid House challenge, and all the moments in between. In this month’s newsletter, we’re celebrating that effort, kicking off a brand new challenge, and sharing a powerful episode from Dr. Stacy Sims on why strength training is so important for women’s health, performance, and longevity.

Wishing you all a strong, sunny, and well-earned summer!

Jenny

Expert Advice from Jenny at HelloPhysio

We’re thrilled to bring you expert insights from our fellow member Jenny Huang, founder and senior physiotherapist at HelloPhysio here in Singapore. With over two decades of experience, Jenny blends hands-on care with cutting-edge technologies like shockwave and red-light therapy - helping athletes recover faster and move better every day.

Fun fact: Jenny isn’t just a top-tier physio - she’s also a podium-finishing ultra-runner. Her firsthand understanding of training, recovery, and pushing limits makes her advice especially relevant for our CrossFit community.

In this quick Q&A, Jenny shares simple, practical advice on recovery, mobility, and how to take care of your body between workouts.

1. What are some common injuries or aches you see in people who do CrossFit or functional training?

We see a fair number of overuse injuries in the shoulder, lower back, and knees, often related to high-volume lifting or poor form under fatigue. Rotator cuff irritation, patellar tendinopathy, and lumbar strain are quite common. CrossFit and functional training are fantastic for building strength and resilience, but without adequate mobility, recovery, and technique, the intensity can sometimes catch up with people.

2. HelloPhysio offers treatments like shockwave and red light therapy. How can these help with recovery or pain?

Both are great tools we use to complement manual therapy and rehab. Shockwave therapy helps stimulate healing in stubborn injuries, such as chronic tendinopathies or plantar fasciitis, by improving blood flow and breaking up scar tissue. Red light therapy, on the other hand, helps reduce inflammation and supports tissue repair at a cellular level. Together, they can accelerate recovery, reduce pain, and get people moving again sooner.

3. If someone just finished a tough workout, what’s one thing they can do right after to help their body recover?

Move. Gently. Cool down with some light active mobility work or low-intensity movement, such as walking or cycling. It helps bring your heart rate down gradually and flush out metabolic waste from the muscles. Don’t just flop to the floor; give your body a chance to transition out of that high-output state.

4. What’s one recovery tip or habit you think everyone should include in their weekly routine?

Sleep. It's not flashy, but it's the most effective recovery tool we all have access to. No supplement, massage, or therapy session can replace the benefits of quality sleep for tissue repair, hormone balance, and nervous system regulation. Prioritize it like you would your training.

5. Do you have a favourite recovery tool or simple mobility drill that people can try at home?

Absolutely, try the couch stretch. It’s brilliant for opening up tight hip flexors, especially if you sit for long periods or frequently perform squats. Just a few minutes on each side can make a real difference to how your hips and lower back feel. And as for tools, a simple foam roller or massage ball is still gold for regular maintenance, especially when used mindfully and not rushed.

June Challenge: Acid House

June’s challenge was a brutal one -  500/400m Ski → 500/400m Row → 1000/800m Bike, done as fast as possible, with no rest and nowhere to hide.

Massive respect to everyone who took it on. Acid House definitely pushed all of us out of our comfort zone - and that’s what it’s all about.

Big congrats to our winners: Marion with the fastest overall time of 5 minutes and 8 seconds! And Santi with an amazing time of 5 minutes and 15 seconds! Check out our July Challenge.

July Challenge: 

New month, new test of fitness. This challenge is all about core and hip flexor strength. Whether you're aiming for the top score or just giving it your best shot, it's a great way to push yourself this July.

The workout: The challenge is the Max L-Sit Hold. The athletes with the longest timed L-Sit will win.

To win you need two scores. Enter One score BEFORE July 7th and the final score before July 31st. Lets get to work this month on our hip flexor strength 😁 1 winner!

How to Participate: 1.⁠ ⁠Complete the challenge in any location you wish. 2.⁠ ⁠Submit your score on the PushPress app. 🔁 Enter as many times as you like until July 31st.

*𝑊𝐴𝑂 unlimited 𝑚𝑒𝑚𝑏𝑒𝑟𝑠 𝑜𝑛𝑙𝑦 **𝑊𝑖𝑛𝑛𝑒𝑟 𝑔𝑒𝑡𝑠 𝑎 𝑠𝑝𝑒𝑐𝑖𝑎𝑙 𝑒𝑑𝑖𝑡𝑖𝑜𝑛 𝑇𝑠𝘩𝑖𝑟𝑡 and a gift Pack from Starbalm! 𝐶𝘩𝑒𝑐𝑘 𝑡𝘩𝑒 𝑝𝑢𝑠𝘩 𝑝𝑟𝑒𝑠𝑠 𝑎𝑝𝑝 𝑓𝑜𝑟 𝑎𝑛𝑦 𝑠𝑝𝑒𝑐𝑖𝑓𝑖𝑐 𝑟𝑢𝑙𝑒𝑠 Do your best, have fun, and good luck!

Special WAO 100% Club: HYROX has their 100 Wall Balls patch - we have the new WAO 100% Club patch! Hit 16 check-ins this month and lock in your spot in the 100% Club - plus score a limited-edition WAO patch to flex your summer dedication. No shortcuts, just sunshine, sweat, and showing up. Let’s make this your strongest (and sweatiest) month yet! (Applicable for all locations)

Community Highlights: HYROX Singapore - You Did It!🔥

Winners Hyrox

Last weekend, a big group from our community took on HYROX Singapore - and we couldn’t be prouder.

Seeing so many of you out there representing our gym, giving your all, and supporting one another was incredible. Whether it was your first HYROX or you were chasing a PB, you brought the energy, the grit, and the team spirit.

Huge congratulations to everyone who raced — you made us proud!

Here’s who competed:

Singles: LC Gabe Van  Liuyin

Nat

Caroline 

Jeri 

Lama 

Patsy

Hugo 

Chrystella 

Ilona

Aimee 

Stan 

Sumit 

Alex Tan 

Don 

Meena 

Bert 

Rich P 

Ulli

Rhys 

Doubles: Jed & Karen Dani & Cory  Mun & Christine  Raph & Lenice  Ming Ming & Suet Patsy & Eve Lora & Sean  Sarah & her husband Drum  Fenella & Santi  Ilona & Aimee Paula & Alex Sebastian & Sheldon  Steph & Shannon Tracy & Katie Gigi & Marcus   Peter & Debs  Vic & Grace  Sea & Evelyn 

Relay: Jess, Meena, Claudine & Liane Ilona with her Hong Kong crew! 

Lama with her friends 

Sriram with his corporate team

A special shout out to Nort Janssen who was the Head Judge on HYROX Singapore Race and Liane Tay for an incredible effort of doing 100 wall balls unbroken!

Article: Why Women Need to Lift -  Insights from Dr. Stacy Sims

Dr. Stacy Sims

We came across this recent interview with Dr. Stacy Sims on the “Health Coach Talk” podcast - and found it too good not to share.

Dr. Sims, a leading exercise physiologist, dives into why strength training is essential for women, especially as we get older. She explains how lifting can improve:

• Bone density

• Muscle mass

• Brain health and cognitive function

She also talks about how women respond differently to training compared to men, and why our workouts (and recovery) should reflect that.

“Women aren’t small men — and our training shouldn’t be either.”

📖 Watch the episode here

Whether you’re new to lifting or deep into your training journey, this episode offers some powerful takeaways. Let us know what you think!

Thank you for reading. We’d love to hear your feedback, and we’ll see you in the gym!