helloooo
here is the complete set of stretches for pt and before gym
erm dun need to do every stretch but this is just in case we forget some major muscle group to stretch. hold for about ten to fifteen counts for each stretch

1) Head / Neck stretches (up down left right)
2) Deltoids
3) Triceps
4) Wrist stretch
5) Chest stretch (press arm against wall )
6) Abs stretch
7) Back stretch
8) Groin stretch
9) Gluteus stretch (ass stretch)
10) Hamstrings stretch
11) Quadriceps stretch
12) Calf Stretch

-zhuangyi

there u go (:

pic of e day:























syaz & xue in action! (: frm a few weeks back...
























jan 07 (:

june regattas!

hey guys... compulsory 5-day regatta in june (6-10)...here's e NOR...pls look thru. i'll post the SI when it's out...

will print the entry forms for ya'll...they're to be submitted together by may 30 or u'll hafta pay $40 plus inst o $30 plus for laser & $95/pair (omg!!)inst of $63/pair for 420 ...sorry, checked with the teachers & they said the sch wont be paying for regattas..those who have problems with the fees, dont hesitate to approach e capts/teachers yea?

NOR for 420: http://www.sailing.org.sg/events/regattas/07/nat420/420%20NOR.pdf

NOR for laser/radial:
http://www.sailing.org.sg/events/regattas/07/lasertrophy/LaserTrophy%20NOR.pdf


love,trees

randoms/training vid

awwww....haha

hey...for those who want the training vid, i have it k? cant upload it cos it's too huge...

(: