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20131027053507-dredwerkz

Ramon F @dredwerkz

"Obsession is a word that the lazy use to describe the dedicated." - Anonymous

Rock climbing tends to keep me pretty occupied as I climb fairly frequently. I'm also an avid scuba diver (Advanced Open Water) and am targeting my Rescue diver and Divemaster certifications within the next year or so. I am a bit of a survivalist (in the wilderness survival sense) and love to spend time outdoors far away from civilisation camping in the jungle or high up in the snow-capped mountains. I am currently trying to 'peak-bag' the 100 highest mountains in Malaysia and have already covered 14 of them in the past 7 months.

Martial arts has been a part of my life since I was 9 years old and I have trained in Karate, Taekwondo, Kickboxing and Muay Thai. I also just started MMA and no gi BJJ in order to improve my groundwork at Muayfit, which was recently voted as one of Asia’s top 10 mixed martial arts gyms. I am currently striving to increase my fitness in all aspects (strength, speed, endurance, flexibility, balance - to approach 'aristeia', if you will) and keep myself motivated by thinking of a survival situation (boat sinks in the middle of the ocean, lost in a dense tropical jungle, hanging off the edge of a sheer cliff with a broken hand, getting mugged by knifepoint, maybe even the zombie apocalypse) and ask myself the question "Will I be able to survive this? ..and if not, what can I do to increase my odds?"

I used to do the 'regular' weight training at gyms but abandoned all that as my goals transitioned from aesthetic to performance-based (functional) goals and now focus completely on functional fitness and train without any equipment by utilising body-weight only callisthenics. I like to mix it up once in a while by incorporating interval training (HIIT, Tabata, fartleks, etc), plyometrics, and other callisthenic programmes such as Convict Conditioning, Freeletics, Crossfit bodyweight WODs (like like 'Bodyweight Fran', 'Mary', or 'Chelsea'), and modified P90X workouts.

Since I am a natural sprinter (I run 100m in just under 12 seconds), I tend to try and focus more on medium to long distance runs as I feel that it is a fitness aspect that seems to lag behind the rest. I currently run 10km in around 48 minutes (4'54 minute/km pace), a half marathon in just over 2 hours (pace of just over 5 and a half minutes/km) and my best 5km Parkrun time is 21:09 (under a 4'15 minute/km pace) (http://www.parkrun.com.au/results/athleteresultshistory/?athleteNumber=822672). One of my long-term targets was to increase my VO2 max (50 ml/kg/min at the time) by 20%, and have so far had it max out at 70 ml/kg/min. I also cycle quite often and own a 29er hardtail MTB that I also plan to use for touring - next on the list being the 1000km Munda Biddi track!

Flexibility and balance are also other aspects that I need to focus on and have been pleasantly surprised at how much regular sessions of Ashtanga yoga has helped. I am targeting the full front and side splits (something that I lost gradually the older I became), and to be able to perform a set of stable (unassisted - no walls) handstand push ups (HSPU) and planche push ups. I also plan to master the one-arm pull-up, the one-arm HSPU (both of them are part of the Convict Conditioning Big Six), and the front lever. My back flip, back hand spring, and wall flip need cleaning up and the time I can hold the human flag and my static breath hold need to be increased (to 4 minutes for the static breath hold), as does my vertical jump (from 53cm to 70cm). I also need to work on my finger strength for ladders, bumps, lock-offs and double clutches on campus rungs for climbing as well as grip strength through Powerball training (for climbing and BJJ).

"Adapt what is useful, reject what is useless, and add what is specifically your own." - Bruce Lee

I currently use the Suunto Ambit to keep track of everything except when scuba diving. For that I use a Suunto D4i.

http://www.movescount.com/members/dredwerkz
http://www.pinterest.com/dredwerkz/boards/
http://www.thrillon.com/dredwerkz
http://ramonfadli.com/

Ramon F's top sports

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Ramon F
Cape to Cape Track (4 and 2 half days)
20140420141800-dsc_1245

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Ramon F
Echidna Trail, Walyunga National Park http://www.movescount.com/moves/move28982925
Staticmap?sensor=false&size=100x100&path=weight:4|color:blue|enc:drt`eg{mcuybyc_hi@khyoge@qhcb}geashjeqyayb_@socbedkyeuke}@sf{bsfy@cf}@cehajbgk@nq@tf~ao@fgkalg@rpba|gj@pci@xfm@zerd~cvmpi|cfixd_bdfaddaujvamd`bafjfacfcvzeqbveggpb{fjaegzecepecdzfi|bwfma_hbgabzm_brodpufpcoevesd 20140406094322-dsc_1008
20140324212115-marysed

Another beautiful sight!!! I still have snow here:/

Ramon F encouraged this.

20131027053507-dredwerkz

The weather is bound to improve! Hang in there! :)

Maryse D encouraged this.

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Ramon F Go Pro users Tribe

Contributorgold Ramon F Munda Biddi GoPro test : Testing the vented-helmet strap as a chest mount that is held secure with the cross-strap from the hydration bag. Need to pivot it upwards slightly in the future to get at least the horizon in the frame.

All comments/suggestions/criticism are welcome! Worked with limited footage and limited editing time btw :p

http://www.youtube.com/watch?v=65dG9HBcepE



Johannes B encouraged this.

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Ramon F
Ghost House Walk @ Yanchep National Park http://www.movescount.com/moves/move28019469
20140323091320-dsc_0673
20140412065946-natkat

Lovely pic! I visited Yanchep NP about 2 years ago in January and it was HOT...40 odd degrees.

Ramon F encouraged this.

20131027053507-dredwerkz

Fortunately it wasn't too hot yesterday! The average temperature recorded for the hike was only 32.1 degrees :)

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Ramon F Go Pro users Tribe

Contributorgold Ramon F Hey guys! If you are interested, here is the gopro compilation for my dive trip last weekend at Rottnest Island, Australia :
http://www.youtube.com/watch?v=uQOzQ2gvrEE



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Ramon F
20140316195008-sequence_01.still001

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Ramon F
Freeletics : Ven**. Time : 24:00.5 (star) http://www.movescount.com/moves/move27352960 (Week 3 Strength Guide) 200 Push-Ups 80 Jackknives 200 Deep Body Weight Squats
  • 50 Push-Ups
  • 20 Sit-Ups
  • 50 Body Weight Squats
  • 50 Push-Ups
  • 20 Sit-Ups
  • and 7 more
20140311071127-profile_256689265_75sq_1353518259

Eunice Y and Johannes B encouraged this.

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Ramon F
Week 3 Strength Guide Freeletics : Push-up Max and Pull-up Max x4 Time : 27:20.0 (star) http://www.movescount.com/moves/move27295199 80, 50, 43, 37 Push-Ups 34, 27, 22, 17 Pull-Ups
  • 80 Push-Ups
  • 2:00 of Rest
  • 34 Pull-Ups
  • 3:00 of Rest
  • 50 Push-Ups
  • and 10 more
20140310084639-profile_256689265_75sq_1353518259

Amanda C and David F encouraged this.

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Ramon F
Rock climbing and cliff jumping (deep water soloing) at Blackwall Reach http://www.movescount.com/moves/move27229617
20140309152108-gopr1958

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