WAO OCTOBER NEWSLETTER

October: The Heart of the Journey

From lifting heavy at the Strongman workshop to cheering each other on at Urban Throwdown to testing limits at SWF Punggol, our WAO crew has been everywhere lately. Some are even getting ready for the Extinct Games in October.

But here is the thing. It is not really about the scoreboard, the PRs, or even the medals (though those are pretty sweet). What matters most is everything that happens before competition day. The hours of training, the extra drills, the patience to pick up new skills, and the courage to keep showing up. We have seen so much effort and dedication from our community, and it is inspiring to watch that hard work come alive when it counts.

As I stepped in with some of our athletes at the SWF Club Meet in Punggol, I was reminded of how tough the journey can feel at times (especially when you eat once a day🤣), but also how rewarding it is to see progress and to have friends right there with you. As a coach I have watched many of the athletes who are sharing their stories today put in the hard work day after day, and it has been amazing to see how far they have come. Reading their reflections was both inspiring and touching for me, and yes, I even teared up a little (which is completely normal, haha).

So if you have ever thought, “Competitions and events aren’t for me, they look too scary,” these stories might change your mind. What really shines through is not fear or pressure but laughter, teamwork, small wins, and that buzz of knowing you put in the work and gave it a shot. That is the journey we celebrate at WAO.

Lora: This year’s Urban Throwdown was a game changer. My nemesis? Toes-to-bar. Not one. Not two. Fifty! I wouldn’t have nailed them without my teammates, coaches, and the crazy supportive gym crew dropping tips and drills daily. Training for UT forced me to zone in — one snatch at a time, one toes-to-bar at a time, and push harder than ever. I was lucky to have the most amazing teammates who never pressured me, just cheered me on to give my best. My goal was simple: stop watching, start doing. With Hermione’s nudge (and zero chance to chicken out), I jumped in. And it was the best decision ever. See you at the next Throwdown… maybe?

Marcus: I signed up for the SWF Club Meet to improve my lifts and only discovered two weeks before that it was a National Qualifier. Nevertheless, I went in with the goal of learning and breaking my own PRs and I’m proud to have achieved an 84kg Snatch and 110kg Clean & Jerk with the guidance of our coaches and athletes.

Urban Throwdown was a tougher challenge. It was my first CrossFit team competition, and we struggled with some synchronised movements, but we strategised as a team and pushed through all six events and exceeded our expectations. One teammate even progressed from not being able to do a TTB to syncing 50 reps with us! The journey had its ups and downs, but I’m proud of how we trained, supported one another, and grew stronger as a team.

Lora, Hermione, Marcus, Sean

Cory: I am competing in quite a few events this year, but there is a special sentiment for the UT. This event highlights the strength of the CrossFit community in Singapore and I’m very happy to support by competing and cheering on the community!! The UE crew are also friends and training partners. But most of all, what makes UT special is competing with friends as teammates. The goal this year was to have fun competing against other masters athletes and really just to get through it as one teammate had an injury. I’m proud of Ernie’s commitment to the team to work through the discomfort and hit a PR on the floor!! I’m proud of Liane for continuing to push her limits and lean into the discomfort of Zone 5 like a machine!! And I’m proud of Dani who just really has no weaknesses and at 3,2,1 go she is an incredible competitor who pushes me and impresses me in every comp we do! #WEAREOLD!!

Ian: For me, the true experience was not the SWF meet itself, but the journey of discovery along the way. In CrossFit, we train across a very wide breadth of movements. This experience gave me the opportunity to focus on the depth of very specific movements - both in learning new concepts and sharpening existing ones, which I believe will translate positively as a coach and athlete. Even more importantly, a group of us embarked on this journey together, which is what the WAO spirit is all about.

Motoko: My biggest challenge was pressure. I was quite nervous to lift in front of the judges. I am proud of myself for showing up. My goal was just to do my best. Going through this experience gave me some confidence and motivation. I’m so glad I did it!

Ernie: What an experience at the 2025 Urban Throwdown! Dani, Cory, and I were joined by our newest teammate, Liane, and together we pushed our limits, leaned on each other, and rose above six other Masters Teams. Beyond the results, the real win was keeping the nerves in check, laughing through the sweaty palms, and remembering why we do this -  to have fun. Always grateful for our supportive families and incredible WAO community around us.

Hermione: When we saw the UT event workouts, we were quite alarmed at the skill and weightlifting requirements as we have been used to the scaled movements being defined by our usual WOD programs. We even considered quitting! The other challenge we faced was trying to synchronize our schedules so that we could train together.

I am proud of being part of a community that is supportive, patient and always willing to share information, advice, and expertise, as well as having the space and time to train and practice for this event. Also needless to say, super proud to have such wonderful teammates who really came together for the throwdown. Coach Marcus was our captain and having him on the team was really good because he knew how to plan the approach for each event based on our individual strengths. We are also lucky enough to learn from We are Oldish, especially Dani and Cory – who helped me both individually and during team training, sharing movement coaching tips as well as WOD strategies.

My goal for this event was simply to have fun, challenge my personal anxiety and fear of competing in full view of others, and to learn how to approach upcoming competitions with more wisdom and planning. Sean: Believe it or not, this was my third Urban Throwdown. I was not expecting to join this year, but I was really glad I did. Nice to be able to learn some skills, accumulate some strength, and have some fun with it. Staying focused on an event like this helped me expose skills that I needed working on. I am grateful to have a supportive team willing to simply get better together. I think we made some progress through the process. It has been special. It would not have been what it is without the amazing support of the community and the coaches at WAO.

Dani: Urban Throwdown: the only CrossFit competition held in Singapore! Ernie, Cory and I competed together last year in our team of three and had a great time. So this year when it came up agin we were all in! 

For the Masters division you needed an average age of 40 for a team of 4 so we dragged Liane in and formed our team. We originally registered for Masters RX but we were the only ones so we could choose to stay with our fellow ages peeps in Masters Scaled or go up against the young ones in RX…. We stick with our own! Especially with some injuries popping up during training. Honestly, these were not scaled workouts, it was tough! Cannot ask for better team mates to have each other's back- no quitting no excuses just hard work! 

Probably need to work on learning pound conversion before the next one! We Are Old-ish will be back for more next year

Dani, Liane, Ernie, Cory and UT Judge.

Liane: Although not my first team competition, this was the first time teaming up with veterans Cory, Dani and Ernie. 

Challenge was trying to keep up with the engines of Cory and Dani and to make sure Ernie could keep his knees intact as much as possible at the end of it 🤣

I'm proud of how we worked together, and I couldn't have asked for a better team to compete with ❤️ Definitely still lots to learn and improve on! What more can you ask for than winning 5/6 events and coming out champions in our category 🏆

Nick: Why strongman? I never did a comp before, and with everyone running around doing hyrox events, it’s fun to find something suited for me. The strongman event is for first time Strongman athletes. It’s divided in age and weight groups. I am joining the Men’s Masters division. Overall it’s just fun joining a competitive event and learn new stuff. 

How to prep & challenges: I joined the two workshops organized at WAO Punggol by Extinct Games, which were really fun and learn different lifting techniques. The weights in my weight category are not the challenge, so it will come down to optimize technique and speed of execution. I expect the winner is determined on the max. atlas stone lift. 

Goal: I would be lying that I am just happy to join. At my age you come for the podium. Altough I have no clue how the competition looks like 😅. For the max. event I aim to have 10x 150kg and 120kg atlas stone lift

Adeline about her experience with SWF Club Meet at our WAO gym at Punggol: I was really nervous but am glad that I stepped out of my comfort zone to compete. Great experience.

Sriram: My Unexpected Road to the National Weightlifting Stage:

The moment I stepped into the SWF Club Meet at Punggol, I was a complete novice staring into the intimidating abyss of competitive weightlifting. I knew nothing of the lifting standards or the judging - my biggest challenge wasn't the bar, but the sheer, overwhelming anxiety. This wasn't something I’d truly prepared for; my training was limited to regular class WODs, and my initial goal was a timid one: just hit the minimum 120kg total needed for my weight class. Frankly, I felt completely clueless about the process.

Yet, the atmosphere was a game-changer. The energy in the room, especially the roar of my friends - Henry, HuiChin, Sara, and Nina - transformed my fear into fuel. With a lot of deep breaths and crucial, last-minute guidance from Grant, Ian, and Ana, I was able to focus and find my rhythm. I ended up clearing five out of six attempts and, in a moment of pure shock and elation, hit a total of 130kg - a full 10kg over my target! I am most proud of pushing past that initial fear and proving to myself what was possible in such a supportive environment.

That day didn't just end with a new personal best; it marked a profound shift. I walked away not just 10kg heavier in my total, but as a qualified Masters athlete for the Singapore National Weightlifting Competition. Now, I take weightlifting very seriously-training five days a week, focusing on unlearning bad habits and building a stronger foundation. My message is simple: If I can go from zero knowledge to qualifying for Nationals, then you can definitely take that first step and challenge yourself, too.

A Note of Gratitude: A huge thank you to WAO Fitness Punggol for hosting and SWF for organizing Meet so incredibly well. The event was electrifying, bringing together athletes from all fitness levels for spirited competition. Special thanks also go to all the tireless volunteers who supported on the ground, ensuring smooth logistics, diligently changing weights, and making the meet a success!

October Challenge: Earn It, Own It - The Rope Rocket

Our October challenge is here to push your speed, endurance, and rope skills. For one minute, it is just you and the rope - how many jumps can you rack up?

The Mission

• RX Division: Max Double-Unders (DU) in 1 minute

• Scaled Division: Max Single-Unders (SU) in 1 minute

One winner from each division will earn a limited edition t-shirt.

The Re-Test and Rise Special

We are giving the Scaled Division something extra this month. Moving from Singles to Doubles is a journey worth celebrating.

How it works:

1. Initial Score: Record your 1-minute score by October 6th.

2. Re-Test and Rise: Train throughout the month and re-test in the last week of October, before October 31st.

Special Prize for Scaled: The participant with the biggest jump in their Double-Under score from their initial attempt (even from zero) will win an additional prize.

Physical and Mental Challenge

This is not only about fast feet and endurance but also about staying calm under pressure. Jumping rope for time can feel intense, and learning to control your breathing and nerves is just as important as technique.

September Challenge Winners - Turn Up the Heat!

A huge congratulations to everyone who took part in September’s Turn Up the Heat Challenge. The effort, consistency, and spirit shown were incredible across all divisions. Here are your champions:

RX Division (61/43kg Barbell)

• Jaeson - 23 reps

• Jie Kai - 23 reps

• Motoko - 37 reps

Intermediate Division (43/30kg Barbell)

• Sean - 42 reps

• Wenyih - 51 reps

Foundation Division (24/16kg Kettlebell)

• Bernard - 50 reps

• Clara W. - 70 reps

Amazing work to all the winners and to everyone who joined in. Every rep showed your commitment and drive, and we are proud of how the community pushed through this challenge together.