Joshua Wang

Here's a link to the  CrossFit Program . Dang. This morning. 7:30. I went in. Died after the warm up. Today it was the Spartan 300 workout. I had to use a little help throughout the workout but hey! I finished! So for those unaware, I have been also working out with people at CrossFit. There's tons of information on their website, but basically, it's high intensity, variety, and very functional. Very hardcore. The workouts remind me of my dragonboat days. And also of the 300 workout :) Ok, so here's what I did: Warm-up - 500 m row - 15 deadlifts - 15 pushups - 15 swings - 15 box jumps (2 rounds) WOD (Spartan 300) - 25 pullups (needed rubber band assistance towards the end) - 50 deadlifts (95lbs instead of 135 lbs) - 50 pushups - 50 box jumps - 50 floor wipers - 50 KB clean&press (used 15 lbs dumbbell instead of 35 lbs kettlebell) - 25 pullups (rubber band help - chin not fully above bar for about 20% of reps) Completed! 56:00 minutes (only nee

I met with a personal trainer @ Xplore Fitness. His name is Jason and he's a crazy martial arts expert and personal trainer. I learned a lot and he has given me a better sense of how I need to achieve my goals. But here, let me state my goals a little more clearly: I aim to increase my lean body mass, increasing my body weight from 172 lbs to 200 lbs by August 2008. I am running 10 k and 1/2 marathon races with my coworkers, with the purpose of having fun and finishing. 200 lbs is not a strict constraint. My primary goal is to stay lean and functional and my secondary goal is to increase my size. The Plan - no calorie counting, or specific eating plan. just know the basics and be consistent Plan: Weight breakdown 1. 172 lbs x 15.5% = 26.7 lbs body fat (BF) 2. 172 lbs - 26.7 lbs = 145.3 lbs lean body mass (LBM) If goal = 200 lbs total weight, and want to maintain BF %, BF (goal) = 31 lbs (+4.3 gain) LBM (goal) = 169 lbs (+23.7 gain) Plan: Nutrition Need to just eat more :) Approx 25

Xplore Fitness - my new gym. Closer to work & bus stop. Cheaper. And has everything I need. (Though it doesn't have a pool). Includes 2 free personal training sessions and 1 training session / month for followup. Okay, my goal has always been to get better. To improve. I have been hesitant of quantifying my goals. More recently, I realize that it is important to be specific about your goals. Having clearly define goals assist in motivation - but they should not make working out a drag. I workout for the joy of fitness. I bodybuild to shape my body into the best it can be, developing physical strength, endurance, stamina, and flexibility. Bodybuilding is part of a greater goal of attaining true strength. Through my physical training, I aim to achieve strength of character, consistency in integrity, staying power, and renewed passion. My desire is to give God glory. To share His love, His truth. To experience it and allow others to experience the message of hope through my life.