srjc ROCMOC
]No Vulgarities




THE COMPETITIONS SECTION HAS BEEN UPDATED!
PLEASE BE REMINDED TO VOTE FOR YOUR FAVOURITE FONT BY FEBRUARY 15TH.

07 batch

Specimen bouldering film..kinda stupid name but trailer not bad..check out on youtube..someone can d/l? haha

-Aslam

Hey here's the pic again 4 those who hav not yet seen the contours..enjoy




-Aslam

Hey guys, here are some photos which i have been to lazy to upload till now. Enjoy!

Dairy Farm

Camp

Lol.

Weird how this GUY shares the same name as me. LOL.

i've still yet to get pics from BaoZhen.. so when i get them i'll load them. =)

-Steph

-junjie

Camp was great for me.
Too bad only 12 J1s turned up.
But don't worry everyone did a great job.
Hopefully 2nd camp more people.
And i wanna be GL again for 2nd camp, please!
I dont regret being a GL. lol.
Please send me photos of the camp as well.
And here is the much-wanted VIDEO.
Pranks on YeHan and James.
I'll put it up for the time being.
But if they disapprove it, i'll delete it from youtube.
Cheers on you two. The videos are solely for laughter purposes.
Please don't spread around outside the ROCMOC members.





-Almighty Ric

Hey peeps here's the pic of the wall...tmr during camp i show u the vids n pics of comps..

NOOOO. my house is not part of the 'FREE FOR ALL'.
maybe i should make $10 admission fee.
then if the response is great,
maybe i'll consider collaborating with mryong.
see if i can give the school discounts.
just like yishun safra ah.
this is called economic efficiency.
it is impossible to make some1 better off w/o making some1 else worse off.
(:

eh maybe can bring board games leh.
i think if watch movie some will fall aslp.
bring something like risk, or monopoly.
uno cards, poker cards, or anything.
OR we organise another night walk for j1 in school.
OR we play night hide&seek. LOL!
must make this camp memorable what.

-Ric Almighty

ITINERARY LIST

1) PE Shirts (min. 5: Secondary/SRJC)

2) Shorts (min. 5)

3) Socks

4) Running Shoes

5) Rock Climbing shoes (if you have)

6) Extra bag (for bottles and attire for day 2 outdoor activities)

7) Track Pants/Three-quarter pants (advisable for climbing)

8) Sandals/Slippers

9) Toiletries

10) Water bottle

10) Insect Repellant (optional)

10) Sleeping Bag (optional)

10) Medication (optional)

11) Sun block lotion (optional)

12) raincoat/poncho

13) Money (sufficient for Day 2 lunch)

Note: JC1s are NOT allowed to bring flashlights for the night walk. For security reasons, they are advised NOT to bring any expensive electronic devices (PSP, etc.). Any JC1s on medication are encouraged to bring their medication for the camp.

J2s FREE FOR ALL!!! PSP, XBOX, RICHARD'S HOUSE OSO CAN!!!! haha Bring movies People!!!!!!!!! Ming dun horny ok?We sneek inside LT5 den we go watch MOVIE together..Ting wanna join..hehehe den we BOULDER hahaha

-Aslam

Endurance Drills

Endurance drills can be relatively simple but should be at least mildly fun. It takes a
different mental approach to think that pushing yourself on a wall for 10-20 minutes in fun,
but you should try and take that approach. Something to think about is that everyone gets
pumped, it is the person who does more moves while pumped that will win the competition.
Try and learn how to push yourself when pumped.
For most people their footwork and technique are the rst things that fail them when
they start to get tired. When doing these drills really concentrate on being as ecient
as possible especially when you start getting tired. It doesn't make sense to make moves
harder than they have to be especially when you are pumped.
Some good endurance drills are:

 One and Ones
One and Ones involve climbing one route, lowering down and immediately getting on
a second route. The first route should be very hard for you and you should barely be
able to do it. The second route should be easier but you should have to fight to do it
while tired. A variation on this is to do the easier route first and then the harder route
to see if you can still make it to the top of the harder route.
This drill is good for the transition from power endurance training to endurance training
because the routes should be familiar after trying to redpoint them, and you are adding
more moves onto them. Remember you want to complete approximately 60 moves.

 Circuit Training
Circuit training is good for endurance training becuase you don't have to downclimb
routes or worry about ropes. You should try and create a circuit that goes in a loop and see how many times you can do the loop. Record exactly where you get to, the
number of moves and the time on the wall, and try and improve on this each time
you get on the circuit. Try and complete more than 60 moves in a row and adjust the
diculty of the circuit accordingly.
Try two attempts at the circuit per workout with at least 10 minutes rest between
attempts.

 Laps on Routes
Try and up and down climb routes for at least 10 minutes. You will have to experiment
to find out which routes work best for you but the routes should be at least slightly
overhanging. Vertical routes provide too many opportunities to rest. The key to this
drill is the amount of time on the wall not necessarily the diculty of the route. You
want to get pumped but more importantly you want to be moving constantly.
This is a good drill to do near the end of a workout when you are already tired.

 Fixed Time on the Wall
Pick an area where you can boulder and set a timer for between 10 and 20 minutes.
Start the timer and do not leave the wall until your time is up. Here you should play
around with different moves of varying difficulty. Concentrate on what type of holds
you can hold onto when pumped and body positions for rests etc. This is a good drill
to practice some of the resting techniques on.

Aslam--

Power Endurance Drills

The following are some drills that you can do on your own or with a partner to increase
your power endurance.

Bouldering
Increase the number (volume) of boulder problems that you are attempting in a workout.
Decrease the rest time between problems and always start each attempt from the
first move (don't work individual moves). This allows you to pull lots of hard moves in
a short period of time. Try and do three or four boulder problems in 5 minutes then a
short rest 3-5 minutes, and repeat 3-4 times.

 Linked Boulder Problems
Linking together two or three boulder problems is a very eective way of extending the
number of moves that you are doing. Start with a hard problem that you can barely
do, move to one that you can do quite easily but can't stop and rest/recover on, and
then move on to a problem that is again quite hard for you. You will have to take this
drill into account when you are setting problems or else it will be too hard to link them
together. Two things can be accomplished with this drill; one you are climbing lots of
hard moves; and two you are climbing routes that you have already done so you should be determined and will yourself not to fall.
With this drill you can partner up with one or two people and rotate through. Attempt
each link up 3 times with 3-5 minutes for rest in between attempts. If you are not
completing 20 moves then try and change up the boulder problems that you are doing,
if you are always completing the linkup then make the boulder problems harder.
This drill is especially eective when you are starting the transition between bouldering
and power endurance training. The problems should still be very hard and chances are
you will not be on the wall for more than 3 minutes per attempt.

 Redpoints
Redpointing routes can be a great way of training power endurance if you are making
it at least 15 moves into the route each time and the route does not provide lots of
areas for resting. If you do not have long routes available to you then you can link
routes together in a similar fashion to the linked boulder problems, or try and be tired
by the time you go to start redpointing.

 Circuit Training
Make your own climbing circuit of between 20 and 40 moves. The moves should be
powerful, consistent and not provide holds for resting. Try to vary the terrain that the
circuit crosses and try and distribute the move/hold types evenly for both arms. The
great thing about circuit training is that you can tailor it to your needs. You set the
circuit for yourself and if it is too easy you can make the holds harder or take away
footholds. If it is too hard then add a foothold or make the holds slightly easier. Once
again you should try and be on the wall for between 3-6 minutes and attempt the same
circuit 3 times in a row with a 5 minute rest in between attempts. On the first attempt
you should complete the circuit and on the third attempt you should get very near the
end. If you complete it all three times then make it harder, and if you can't complete
it the first time make it easier

I got the pdf copy..if u one e-mail me..its kinda useful cos it tells u how to train both mental n physical..train hard guys for french school..
Aslam

French School is on the 2nd and 3rd of February guys!
We have about 2 weeks left to train for difficulty.. so, better make wise use of training in school.

The poster not much info though, but i already e-mailed yong the pic.
Here is the link; which isn't of much help anyways.

Just note J1s coming this Monday yea? So safety first!
Wear orange tee!

Oh and mr yong needs pics of us climbing, if you have any, pass to him through thumbdrive. Just drop by the PE Dept and give him lo. Yup.

-Steph

HEY guys! =)

the pic can't be uploaded. its not a gif file.


Please READ YOUR EMAILS.. and REPLY them.
Read the email mr yong send me as well. it is just below my mail.
the name will be printed, not embroided btw.

steph.


I edit this post and put the picture up.
And aiseh just now shafiq get special mention sia.
can balance first before moving the hand.
shafiq damn strong sia!
-Ric

Models!

Hey Chris Sharma has a rock climbing movie. Title: King Lines.
Download pls...haha so we can watch together..if possible during camp den we watch at night.





watch trailer at www.kinglinesmovie.com

~Aslam

Hey guys there is a change in roles for the camp..Well i am still at the top of the food chain..hehe
Pls take note of the changes if u are unsure of anything pls sms steph or me..
Congrats to Ting JJ for getting PROMOTED...HAHAHAHAHAHA

Chairman- Aslam
Secretary- Lianne
Chief programmer-Steph
Programmers-Daryl
yoke ming
Si Kai
Alyya
Keslyn
Maryam
Maryanne
Darren
Ye han
Lianne
Logistics-Lee JX
Said
AZU
Welfare-Xiong
Ye Han
Chief GL- Shafiq
Asst. Chief GL- Ting JJ

GL-Richard
James
Yu Hsuan
Darian


~Aslam

Look at them.
So much different from training!
LOL. Both of them sleeping.
This was taken days before our A LVL MT paper.
Of course i was awake, if not this photo would not be here.
Ai seh, today YEHAN so pro sia.

-Responsible Richard Rocks (X