Author: Hans Saputra

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WTF is Crossfit !?

It’s about a year now since my first class in crossfit. And it’s still as exciting as day one! maybe more! amazinggg.

Crossfit is considerably new to bali gym market, even till now, about 4 years after the 1st crossfit box opened here, most gym addict has no clue about it.Everytime I was asked what is crossfit, I hardly can explain it, because I don’t really know it myself! After reading some crossfit journal, I got a better understanding what I’ve been doing every morning. Please note that I am not an athlete, just an ordinary 40 years old guy who wants to be always fit.

So what the fak is crossfit? my definition of crossfit is a sport that makes me to another level of fitness. What do I mean by another level of fitness then? I used to run, cycle, swim, cardio classes. I was at first level of fitness (just my terminology). I was good of what I trained. But what about things or tasks that I don’t normally train? I just couldn’t do well in any other exercises. I couldn’t pull myself up. I was really suck in push up. Lifting heavy stuff? forget it!

Crossfit, on the other hand, takes me to another level of fitness. I am able to do any related fitness tasks quite well. YES I mean ANY! And suprisingly, I am doing better in running, cycling, swimming, cardio classes than what I used to be. You might wonder, how is this possible? What are you actually doing in crossfit?

Backed by science, all work outs in crossfit are focusing towards this fitness level. Fit in crossfit is being able to do any unknown tasks well. Please note that the goal is the fitness level, NOT the muscle size as so many people got this wrong. The main work out can be divided into 3 main categories: weight-lifting, gymnastic and cardio.

Weightlifting includes clean, jerk, snatch, squat and deadlift have been scientifically proven change our body hormonally and neurologically. Weightlifting also improves the power, strength and speed. Gymnastic such as pull-up, push-up, handstand (walk), muscle up, rope climb, improves the body control, flexibility, balance and coordination. Cardio, mostly involves short sprint and interval training, improves the cardiovascular and stamina. Crossfit combines these three and put them to so called WOD: workout of the day. As you can see, crossfit trains all area that you need to be in another level of fitness!

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Yoyo Ping Pong Weight Lose

Human body is the most adaptable object in the world! well at least in the losing weight point of view.. here’s my story..

When I started working out in the gym for the first time.. I lost my weight.. but after sometimes.. it stuck and going up slowly.. then I changed my diet.. still going to the gym like before.. eating less rice.. less fried food.. then i was able to get where I was when I started the gym.. maybe a little less.. but then it stuck and again going up slowly.. somehow I never reach to my goal to have a flat belly.. it’s been going on for yearsssss..

I am now almost 40 yo, some articles recommend people like me (old) to do more workout that increase the testosterone level.. more high intensity workout.. lifting more weight.. longer time exercise is not recommended.. crossfit looks excellent to me.. So I joint crossfit about 9 months ago. But again, the cycle repeats! Losing weight when started and then stays and slowly rise.. what the hell !!

Now I am trying some new.. it is still taking me in a good track till now.. the idea comes from a guest coach in the box that I join.. he mentioned about having LESS and only protein kinda food in the day time and having the carb in the evening.. weird right?.. normally.. more food during the day.. less food at night as we more things during the day..

I was so curious with this type of diet.. So I did some googling.. not sure if this is scientifically correct.. but make sense to me.. some articles explain that carb will light up our insulin hormone which will make our body not burning the fat.. so in other word.. to burn more fat.. we need to extend the time period of carb taken to our body.. why don’t we just cut the carb? it works for me for only a week.. after that just can’t do it.. just felt so weak.. especially after the workout..

And now I remember one type of diet call OCD which is quite famous here in Indonesia.. it basically limits the time of food taken in a day.. please note.. it limits the TIME not the AMOUNT of food.. it says you can eat anything as much as you want in some time frame only.. it follows the theory above.. the more often we eat (especially carb).. the more insulin hormone we will produce.. the less fat we burn..

Another thing just pop out in my mind also.. A friend who is known to be one of the best nutritionist in Bali once said to me in a lunch buffet that she needs to eat more fat but no carb.. that time i thought like WHAT?

it is all making sense now.. combining those 3 theories.. to burn more fat in our body.. put more time between each meal.. as far as we can.. use good fatty food as the fuel for our body instead of carb..

will I able to reach my goal this time? let’s see !!

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GoPro Freeze Problem Fixed

FINALLY FINALLY !!

Bought GoPro Hero4 Silver for my son’s birthday 2 years ago.. It worked super good that time. I didn’t play around with the setting though. So not sure if it was still alright for other video setting. It was set to the 4k 15fps video by default. After some months of idling, the problem started. When I turned it on, it kept  restarting for some number of times. After that it went ok. But it froze when taking video. There wasn’t any certain period of time that it would froze . It was just random. That’s so frustating, i had to keep on looking at the led light, whether it still recording or frozen. Tried to change the video setting, all combination of resolution and fps, none worked. Tried to update the firmware, didn’t help either.
Got tired of it.. I didn’t use it for a while. Then it came the time when I need it, the problem became worst. It froze every 1-2 seconds. I took the sd card away. No help! Did some checks on google, and this guy got the answer for me! check up his video https://youtu.be/ARUV0aPBPOc?list=LLzvxsDFqE24AfHUKW1stvbg
So what works for me is:
Plug the GoPro to a charger (not computer usb port)
Miracle! no more freeze shit.. but hold on
My SD Card is SanDisk Extreme UHS-I 64GB. I tested the sdcard on my android phone.. the max write speed is around 30MB/s.. Even using the video setting of 720 30fps which is the lowest recording speed 20MB/s.. It still freeze sometimes.. I believe this is the problem of the SD Card.. I just ordered the sandisk extreme pro 32gb which says to have max write speed of 90MB/s.. hopefully it will solve my problem!

updated: 3 Feb 2017 22:54:00 (GMT +8)
Just received my sandisk extreme pro sdcard.. it says 95MB/s read, 90MB/s write speed in the packaging.. tested the card in my android.. it says write speed around 60+MB/s.. good enough for my hero silver as it’s max video setting only need 45MB/s (https://gopro.com/support/articles/hero4-silver-recording-time-in-each-video-setting)..

I was right! My gopro now works extremely well !! nice nice.. content content please anyone.. 

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Bali Reclamation Reason of No Reason

Do you agree of the reclamation in Benoa Bali area? if you ask people in Bali nowadays.. I am sure, you will get no. This reclamation issue is getting really big lately. So many people/organisation use it for their own benefit. People will love you simply by not agreeing the reclamation.

I want to look at a bigger picture. I’ve been searching some articles, why people hates the reclamation. The points are 1st is about environmental issue, 2nd flooding some part of denpasar, 3rd about religious and culture. 
Economic growth normally goes opposite with environmental issues… it is a trade off.. one goes bad the other goes better.. Basically, if you want the economy to grow.. you have to build more road, dig more fuels, build more building.. how?.. by cutting more trees, exploding rock mountains to get their mineral, etc, etc.. It’s sad.. but ?!

Same thing apply here.. It’s a matter of what is more important in this particular moment.. I love the mangrove.. whether it’s going to be destroy if the reclamation take place.. most likely.. BUT.. comparing the damage of this mangrove to the economical benefit by the reclamation.. hmm.. those big people can’t be stupid putting huge amount money for nothing.. some articles I read, the reclamation is actually put the mangrove in a better environment.. I doubt.. but possible in some smaller parts.. 

Second, some says Sanur and some areas will be drowned. I don’t know anything about earth water system. I THINK Denpasar including Sanur is not under sea level. Again I THINK sea level will always be at the same level everywhere in the world.

Let’s take a look about this drown thing. I THINK there are two reasons why Denpasar will get drowned. First, the water rivers that flow to the reclamation bay can’t go through the sea, as the bay is getting higher. So the water flows back while still having the original flows. Second, since water space in this bay decreasing, the water that suppose to be in this bay goes to the other part and making the sea level higher. In this case Sanur sea level will get higher and it will be drowned.

For the first cause, LOGICALLY for me, water will always go down even you put anything in the middle as long there is big enough canal connecting to the level below it. Water will stuck if the canal is too small comparing to the flow the water from the source. For example, when we take shower, water will go to the drain. Let’s say we put towel between the flow of water from the shower and the drain, but let a bit space free, water won’t get stuck. Same thing apply to the reclamation. So the towel is the reclamation. The sea is the drain. I am sure the investor will create this type of canal and more of new technology etc to protect their investment. Again.. they cant be stupid!

Second cause, I am not sure! but really? again LOGICALLY, sea level is the same everywhere in the world! if sea level in Sanur area goes up.. so it is in Jakarta.. I am only sure if those big icebergs melt in artic, then we all get drowned!

Third cause, religious and culture. I am asking many foreigner friends and my guess, the reason they come and live in Bali? Some of them really love Bali and some even want to die in Bali. What they love is the culture. Every body kind, every body smile. They feel comfortable. Of course we also have so many beautiful things for them to see and enjoy. Will the reclamation change these? some articles say YES.. but why?? I just don’t get it.. If we take the reason of economic growth will change people culture, yeah I think so.. but will you stop the economic growth to keep the culture still? can you keep using the same cloth without buying a new and better one? may be for some.. but for most.. of course NOT! So even without reclamation, the economy will growth and it will change the culture eventually.

Another thing I read a lot is about over capacity.. more supply than the demand.. so many hotels will get bankrupt.. unemployment will rise so criminal will rise.. i think this is nothing to do with reclamation.. so many HUGE and small hotels are getting build around Bali at this moment.. why only complain to the one in this reclamation?

For me this issue has been going everywhere.. beyond it’s fact.. the media is not neutral.. mostly backed by some politicians.. cant believe to what they say anymore.. i am lost! If I’ve got to choose.. I choose to buy new and better cloth!

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Fastest Way to Loose Weight

I’ve been wondering lately.. some friends who have done a lot of running like 20k+ on their daily activities.. look fatter than what they used to?? How come? .. logically.. when calories burned is greater than calories taken.. you ll lose something..

I read these informative articles that google gave me.. explaining how long steady exercise in fact not a good method in losing weight.. some hormons that are used to burn those fat are actually decreasing.. and even worst.. your muscles get burned instead..

So.. let s forget about being a marathon runner.. let s do this method that i m going to describe..

I talked before about doing exercise at 65% of ur max heart rate.. increasing daily metabolism rate.. those r ancient.. the latest study has shown.. HIIT (high intensity interval training) is the fastest technique to loose fat!

Why? The logic is to “damage” your muscles.. and while the body cure that damage muscles.. it needs a lot of calories.. and it s a long one! How to damage the muscles? You do any exercise that u like in MAX!.. while you do it MAX.. you cant do it for long.. u need to rest a bit so u can do it again in MAX.. this is called HITT.. on the other hand.. long steady exercise will not damage the muscles.. so nothing to be repaired and additionally your growth hormon is decreasing..

An example.. let s do running.. 5min warmup.. super max speed 60secs.. rest for 75secs.. super max speed mean you cant run anymore after 60secs.. do it 8 rounds.. then cool down 5min.. that s IT!.. 30min only.. feel the different..

But after a while doing it.. your muscles will get used to it.. it wont give the same damage as before.. you have to change the exercise.. such as burpee, hang, pushup, stairs, jump box, etc etc..

Happy HITTING !!

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Mount Bromo East Java – Volcanic Gateway

Thanks to Bromo Marathon organiser, otherwise I wont get my ass to this fantastic place. It was my first time to bromo. There wasn’t enough courage before. But the marathon gave more courage than I need. Took a flight to Surabaya from Denpasar. It was CHAOS in Bali airport. Lion air just ruined my day, almost 6 hours delayed! We should arrive in Surabaya around 10AM.. but in fact we got there by 4PM! I really felt sorry for the rent car driver who waited us from for 6 hours too. Lion air now is in my last list to fly.

I used my smartfren android to navigate me to Bromo Cottages, the place we stayed for the 2 nights. Two important things to note if you are going on your own like me.. First, google map will give us the shortest route.. there’s only choice to exclude toll or highway on your route but there’s no choice to exclude tiny road or even soiled road.. Second, Bromo is in high and rural area. You could hardly get any mobile phone signal..

Get lucky! I realized this JUST 1 night before I go.. otherwise, we might have to sleep in the car because being lost.. I managed to take the route with the biggest road.. It’s longer but saver for us.. the route was from surabaya airport to pasuruan.. then we took jalan raya tebas.. about 20 minutes after.. we started to lose the mobile signal.. and it was dark already.. we then prayed and hoped to see any signs.. haha.. thanks lion air to make our journey much more challenging!

Bromo only has 1 attraction.. the mountain and view around it.. that’s all.. but it’s STUNNING.. search for pictures in google.. it’s truly amazing.. Life in bromo begin at 4AM and end around 2PM.. after 2PM, it’s only hase.. can’t see anything.. radius 50m.. that’s all you can see..

Mount bromo is surrounded by mountains and hills.. and the best part.. it’s surrounded by large sand field.. So the best view of the mountain is from surrounded hills or mountains.. Normally.. you took the jeep to some certain sunrise point.. I was there around 4.30.. and it was packed!.. it’s truly STUNNING.. I went to the mountain itself.. the view was amazing also.. but I like the one from the hill more..

This is what I want to do if I got a chance to go there again.. I went here for marathon.. I got the chance to see the village, the people who actually live there.. next.. i want to explore more.. ride around with bike seem nice.. from hill to hill..

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Indonesia and Bali Public Holidays

Bali is an island and a province of Indonesia. Some people get confuse as Bali is more famous than Indonesia. As a part of Indonesia, Bali is enjoying the Indonesia public holidays. Bali has its own public holiday also in addition of the Indonesian public holiday. It’s more likely to be Bali Important Days instead of public holidays. If you are more dealing with local balinese people, you should pay more attention to the bali important days also. This includes eating balinese food. They are mostly closed on bali important days but open on indonesia public holiday.

Indonesia Public Holidays are as follows:

January 1, 2013 New Year’s Day 2013
January 24, 2013 Birthday of the Prophet Mohammad SAW
February 10, 2013 Chinese New Year – Imlek 2564
March 12, 2013 Hari Nyepi Cakra 1935 (Bali Day of Silence)
March 29, 2013 Good Friday
May 9, 2013 Ascension Day of Jesus Christ into Heaven
May 25, 2013 Hari Raya Waisak 2557
June 6, 2013 Isra Mi’raj Prophet Mohammad SAW
August 5,6,7, 2013 Shared Holiday
August 8-9, 2013 Hari Raya Idul Fitri 1434H
August 17, 2013 Indonesian Independence Day
October 14, 2013 Shared Holiday
October 15, 2013 Idul Adha 1434 H
November 5, 2013 Islamic New Year 1435 H
December 25, 2013 Christmas Day
December 26, 2016 Shared Holiday

Bali Important Days / Public Holidays are as follows:

March 11-13, 2013 Hari Nyepi / Bali Day of Silence ceremonies
March 26-28, 2013 Galungan
April 6, 2013 Kuningan
August 10, 2013 Saraswati
August 14, 2013 Pagerwesi
Oktober 22-24, 2013 Galungan
November 2, 2013 Kuningan

Normally, on these dates, local balinese people will busy the ceremonies. Yes, only the local balinese people. Other local people, which are a lot from other part of indonesia, will work as usual. Tourist area won’t be affected.

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Ayam Betutu Bali

Ayam Betutu is one of original balinese foods. It’s not for everyone tough. The taste of the herbs are really really strong. If you don’t like tasty food, you won’t like this. But if you do.. you’ll loveeee this ayam betutu. Mostly it consists of turmeric, ginger, nutmeg, onion, garlic, cassava and chilies. The taste is quite different between places. You can find its receipt here.

You can find this ayam betutu everywhere in Bali from low class warung to stand at the mall. I listed some nice one that I have tried here:

First and the best is Warung Makan Bu Kadek Wati.. phone: 0361.7441495.. google maps -8.635758,115.216455. The chicken is so soft, the taste is nice and strong and it’s really really cheap.. only 8K! photo above was taken at this warung.. the place quite small.. it’s like 4 x 12m.. with 2 long tables on the side facing the wall.. 1 big long table in the middle.. normally very busy during lunch time.. and the food normally finish around 1 – 2 PM..

Second, Warung Bu Adnyana.. google maps -8.64889,115.219738.. the chicken is also soft.. the taste is quite different.. softer than the first one.. but still so nice.. it’s 35K otherwise.. the place is like 5 x 16.. not too busy.. they normally close around 5 PM..

Third, Ayam Betutu Men Tempeh Gilimanuk.. it’s in old Gilimanuk Terminal.. I haven’t eat this food for quite a while.. it’s really far from Denpasar.. it’s like 3 hours drive.. but if you drive from Denpasar to Java or vice versa.. you should go to this warung.. Chicken is so soft and nice.. it’s specially super HOT.. hot but you can’t stop haha.. last time the price around 70K for 1 whole chicken.. not sure now..

Forth, Stand Waybe at Beachwalk Eat n Eat area.. if you are not a typical food hunter.. you can go to beachwalk mall in Kuta Beach.. top floor where the food court is.. you’ll find stand waybe.. they sell balinese food.. the taste is ok.. price quite high.. but at least you know..

to be continue..

 

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Slippery Stone Seminyak Bali

I love this place to spend the night.. really cozy.. not too crowd.. nice ambiance.. very relaxing.. what’s best for me are their interior design.. simple but modern artistic.. spaces between tables are far enough which make it more comfortable.. the last but not least.. their staffs were super excellent.. Google Maps: -8.6711,115.159378

Slippery Stone serve western, indonesian and balinese food. I tried the steam barramundi (110K rupiah), ikan bakar (110K), super chrispy chicken wing (50K) and soft shell crab burger (70K). They were all OK for me.. not too special.. but not bad either.. they were just too too small for me.. I had to eat at least 2 main foods.. and you have to add 10+10% for the tax and services.. I felt the price was a bit too expensive for the foods..

For drinks however, the prices were ok.. small beer bintang for 25K.. draught for 28K..

Come back? I will !

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Sate Plecing Arjuna

This is one of the most unique food in Bali.. Sweet pork sate with chili / sambal sauce.. can you imagine that? Before I went to this place.. I never imagine mixing sweet pork sate with sambal sauce..

If you’re afraid of sambal, it might look scary. Well it is scary. But it’s sooooo so damn nice. This is one of the must food you eat in Bali.

The pork is so soft.. the taste really nice.. not to sweet.. although they’re sweetened.. the smoke taste also there.. The sambal sauce is the best of all.. it’s in the middle of medium to super hot (for me).. I can taste the shrimp taste but not too strong.. just perfect..

If you don’t like sambal.. you can try the sweet sauce.. but for me.. it’s just standard.. they also have beef and beef  ball soup.. pretty standard also..

The place is a warung.. low class restaurant.. no aircon.. seat on the bench instead of chair.. long table.. packed of people.. super hot especially when the satay smoke come inside.. limited tissue.. no smile.. the worst.. you can’t ask for additional sambal, soup or anything.. but.. the food is just too nice.. which keep me coming back.. haha..

Some tips if you want to come here.. if you come during holiday season.. don’t come during lunch time.. they open 10 – 5.. some times they close earlier when the satay finish.. some times later than 5 if they still have the satay.. bring your own tissue.. when you eat chili in a hot place.. you easily get super wet inside and outside.. if you are not used to spicy food or bbq ashes.. you might want to take at least 3 yakults..

Price is OK.. last time I ate 35 satays, 2 orange ices, 2 beef ball soups.. 2.5 rices.. I spent less than 100K..