Joshua Wang

(I welcome anyone to join my challenge or to post comments of your own goals for July 2008) July CrossFit Challenge Personal records: (I will keep getting better, continuously pursue excellence, maintain focus, I will keep at it, and I will do it ... NOW!) 7/30 8k run: 53:13 (CrossFit WOD is 15k run. Time constraint - lunch break) 7/29 Helen: 26:32 7/24 Fran: 28:13 (With 45# thrusters, though I did the first 15 reps with 90#. Pullups were chin-to-bar and needed jump-assists. Note that the new CrossFit standard is chest-to-bar) 7/22 XCF: 37:05 (2 sets as above, replaced last two sets of pullups with pushups) _______________________ Workout References : Helen 400 m run 55# dumbbell sings 12 pullups (for time) Fran (Courtesy of Dan ) Reps: 21-15-9 95 lbs thrusters Pullups For time! Xplore Crossfit ( XCF ) July 2008 Challenge 25 pullups 400 m run 4 sets for time (Sub-10 minutes to qualify for record )

It has been over a month since my last post. And all this time I have been working out when I felt like it, how I felt, ... bowing to my whim. I grew fed up with that and decided to journal. Also, Frank (my workout buddy / coworker) is also journaling, giving me more incentive to do so. I just had a peanut butter cookie and a greek salad - yuM! I feel quite refreshed and energized now. I also took ClearGuard for my allergies. Much better :) So before I start journaling, it is essential to redefine my goals. I no longer aim to gain weight, at the moment. While that would be fantastic, I have another goal: running the Toronto Waterfront Half Marathon. I will be runnning friends. My goal is to complete it. It will be my second half (my first was the Seafair Half Marathon, which I ran with Ryan, my coworker - who recently became an associate! Congratulations Ryan!). My goals are not so defined, but here's what I will focus on: - Develop core strength (abs, back, legs, etc...) to sup