Friday, September 21, 2007
After the selections
Everyone who chose to ran for the selections, all have done well. Give yourselves a pat on the back.
Those who have been selected, congragulations. But you are expected to carry out your duties with excellence and responsibily.
Those who have not been elected, don't be disaappointed. Continue to serve and contribute to the team in your capacities and support the exco along the way.
So, here are the exco for 2008.
Captains: Zhi Hao and Joyce
Secretary: Mun Kidd
Treasurer: Nelson
Team, do show support for your new exco in the activities and during trainings.
Upcoming events are the JC2 FAREWELL and the Open House in November.
More details will be coming up.
Meantime, study hard eveyone.
The teachers
Broke a PB @ 12:18 AM
Off season Training Programme
During the Study Break, Trackers are encouraged to keep their fitness and train at their own time.
Before each workout, do proper warm-ups and stretching.
During the workout, drink plenty of water to remain hydrated.
At the end of each session, do proper cool down and stretching.
If you are not feeling well or some discomfort, stop training immediately and rest.
Rest at least one day in between workouts.
Circuit training workout
Perform each exercise for 1 minute. Rest 1 minute in between exercise.
Perform 3 sets of each exercise. Rest 5 minutes in between sets.
1. Push-ups
2. Dips
3. Squats
4. Crunches
5. Swimming Superman
6. Leg Raises
7. Heel raises
8. Front bridge
9. Back Bridge
10. Side Bridge
Aerobic training (endurance)
Choose one day of the week and run for 20 minutes first.
Slowly build up to 40 minutes of running per week.
At the end of the run, stretch and do some stridings: 5 x 100m stridings
Stretch to cool down
Strength Training (GYM)
Perform each exercise 15 reps x 3 sets.
1. Bench press
2. Leg Press
3. Squats
4. Lunges (with weights)
5. Bicep curls
6. Pull-ups
7.Hamstring curls
Broke a PB @ 12:17 AM
Tuesday, September 18, 2007
HEY EVERYONE!! (yes including all you non-track passing-by people)
The order form for the photoshoot photos is up!
IT'S STUCK TO THE TRACK NOTICE BOARD (stop asking where!)
so go write your orders down.
we'll (Cheryl and I) probably leave the form there for a while (2-3 weeks? you don't need that long to think)
after which we'll collect the money (or the new treasurer will collect the money) and
quit track erh go print those photos!
ALTERNATIVELY.
you can still get your all digital, non-materialish pictures ONLINE! from ME!
my email address is below this post.
or for those of us who're a little too lazy:
ahmadsbanglaworkers@hotmail.comTHANK YOU! AND STUDY SMART!
I <3 PROMOS!
Jasonluo
Broke a PB @ 7:21 AM
Friday, September 14, 2007
Today's meeting was COOL.. I bet none of the candidates expected it. Anyway, what nicholas said makes lots of sense. Thanks Nicholas. Read his tag on the tagboard. Simply, i think it is good to put meetings, training etc 3 mins earlier so that no one will be late. Although that feels like primary school, I believe it will somehow work well. Look at our 7mins rule. It contributes to our "sluggish culture of SAJC (as quoted by Mr Lim Chong Sheng)". During OCIP camp, the usual shout phrase was "Where's your sense of urgency!". Maybe we should add it to track use if our punctuality problem doesn't change.
~James
Broke a PB @ 4:38 AM
Wednesday, September 12, 2007
HEY TRACKERS! (includes J2 trackers and all field people)
The photos from the photoshoot are all up on the track board, so go have a look see at all your pretty selves and once the photo order sheet is up on the board, come on down to place your orders!
ALSO. Those who would like their photos in terms of bytes can just drop me a message online.
my email address is
ahmadsbanglaworkers@hotmail.comor you can just leave a note on the tagboard.
And here's a friendly reminder for all of us.
There will be a meeting on Friday, 14 Sept 2007 at 4.00pm, Gallery. All trackers are expected to attend.
look below this post for all them details.
Jasonluo.
Broke a PB @ 2:39 AM
Friday, September 07, 2007
This is a very long post.
There will be a meeting on Friday, 14 Sept 2007 at 4.00pm, Gallery for an important team meeting.
All trackers are expected to attend. Please SPREAD the news. Those who are keen to be part of the exco 2007, please read on. Nominations are open as well.
Executive Committee 2008
Position: Captain/ Vice captainJob scope:
1. Manage team alongside with the teachers in charge.
2. Communicate between the coach, the teachers and the team.
3. Lead executive committee in planning of team events like Open House, Track camp, trainings and other activities.
4. Oversees the running of trainings.
5. Vice-captain will assist the captain in carrying out of these duties.
The captains should first of all, be a servant leader. He/She should have the heart to serve his/her teammates and lead by example. The captains are expected to be positive role models for their fellow team mates in both decorum and academic attitudes. The captains should have good people skills, able to relate well to people and have some competency in organizing and planning of events. He/she should be able to lead a team of peers.
He/she is expected to be able to motivate and support the team when morale is low and bring the team spirit to a higher level. They are required to report to the teachers when necessary. The captains may not be selected on basis of best athlete.Position: Treasurer
Job scope:1. Maintain and manage track funds.
2. Maintain proper accounts for the usage of track funds.
3. Assist the executive committee in planning and running of the team and team events.
Position: Secretary
Job scope:1. Maintain track members’ term attendances.
2. Compiles and maintain track contact list of members.
3. Manages contact lists and other information on ad –hoc basis.
4. Updates and manages the track notice board.
5. Assist the executive committee in planning and running of the team and team events.
Members of the Executive committee 2008 should, first of all, put the interests and welfare of the team as their priority. They should work well together to bring the team together through organization of activities and team-building exercises. The committee should live out the school’s core values in their personal and school lives. Though they may not be the best athlete in the team, their attitudes shine and serves as encouragement for their fellow team mates to excellence. They are positive role models for the team through their attitudes, actions and academics. Those interested in applying, please submit a write-up with your responses to the following questions, with your name, CG and contact number as well as the position that you are 'applying' for.1. What was your previous CCA in secondary school? Indicate any leadership position held.
2. What qualities do you possess that make you a suitable choice for the position selected.
3.Why do you want to serve as a member of the Executive committee?
4. What do you think you are able to contribute to the team?
5. Suggest one new initiative that you would like to start during your term in the Exco.
Nominations can be submitted as well. together with the names of the nominee and the person who nominated, position nominated and reasons for supporting that person. Use the questions above to guide your write up.
All responses should be submitted to Ms Tan's Pigeon hole (104) by Wednesday.
Broke a PB @ 1:01 AM
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