Joshua Wang

Friday @ CrossFit Markham 1-1-1-1-1 1 Rep Max Deadlift (Worked up to my 1 RM: 315 lbs) - Then - 15 min AMRAP 13 Ring Dips 15 KB Swings 55 lbs 18 Clapping Push-ups 21 Butterfly Sit-ups (2 rounds + 10 Situps) Thursday @ CrossFit Markham 4 Rounds for Time 10 Wall Balls (20 lbs) 15 SDHP (95 lbs) 20 Box Jumps 25 Burpees (Chest to ground) (Time, 24:23) Wednesday @ CrossFit Markham 2-2-2-2-2 Deadlifts 90% 1 RM (Used 225lbs) - Then - 4 Rounds Clean 135 lbs for 1 min (did 135lbs at the beginning of each set, then used 95lbs) Sledgehammer right side for 1 min Sledgehammer left side for 1 min 200 m sprint for 1 min Rest 1 min between rounds (Feeling: Awesome) Then for kicks ... washed windows =) WOD: 21 Windows for Time! LOL Tuesday @ CrossFit Markham 5-5-5-5-5 Push Jerk (95 lbs first three sets, 115lbs last two sets) - Then - 20 min AMRAP 15 Ball Slams (20 lbs) 10 Pull ups 400 m run (Did 4 rounds in 15:30) Monday @ CrossFit Markham 5-5-5 Deadlifts 80% 1RM (Set 1: 185 lbs, Set 2: 205 lbs, Set 3:

This song has been on (manual) repeat for the past week. My life journey has its ups and downs. The song, Love Break Me , makes a huge impression on me. I protect my heart with these walls so that I do not get hurt. Instead of strengthening my heart to face my giants, I have guarded it to the point I have been very desensitized. It would be fair to say that I stopped feeling pain. No pain does not mean no injury. Sometimes there are things that hurt so much that apathy seems to be the best cure. While I am not a doctor (maybe one day), I know that apathy is at best a drug . Being strong does not mean building strong walls, but building a strong heart . This past week these walls have started crumbling down. My walls built by my pride and hurt have fallen. I have begun to feel again. My emotions have returned. A man in touch with his emotions. While I feel men should not be given over to their emotion, they should be connected with their emotions. Emotions are powerful and manifest t

My capacity to love needs to expand. Love is patient and kind - the opening sentence to the famous definition of love found in the Bible (1 Corinthians 13). In learning to love, often I cannot get past this phrase, since I have a hard enough time being patient and kind. Love . Protects. Trusts. Selfless. Not easily angered. What does love have to do with 4-dimensional fitness ? Everything . Love is the foundation for true strength. One who loves truly is strong in body, mind, heart, and spirit. Love takes incredible strength and is not for the fainthearted. It involves self-sacrifice. Love costs. At times, love is a natural outpouring of the heart. Most other times, love is utterly unnatural and seems to require divine intervention. How do I acquire this love? I am still discovering. As the Bible says, there is no greater love than laying down your own life. Jesus Christ laid down His life. In response, I too need to lay down my life (and whatever defines my life). To stop taking h

Friday @ CrossFit Markham 1 Rep Max (1-1-1-1-1) Back Squat (215lbs for first 2 sets, 185lbs for last 3) Shoulder Press (115 lbs) - Then - 20 min AMRAP 5 Chest to Bar 10 Wall ball shots (20 lbs, 10 ft target) 15 Kettle bell swings (55 lbs) (Rounds: 8 rounds + 3 Chest to Bar) Thursday @ Hart House (U of T) 10x10 Deadlifts 135lbs Wednesday @ CrossFit Markham 3-3-3-3-3-3 Push Press 85% 1RM (Used 115 lbs) -Then- 1 Round for Time: 50 Pull-Ups 100 KB Swings (Used 55lbs - Rx) 100 Double Unders 50 Overhead Squats (Used 65lbs, Rx: 95lbs) (Time: 24:15) Tuesday Rest / Recovery Monday Rest / Recovery

Recently, I have been taking more time to read the Bible. I came across the Book of Romans and developed a new intrigue. Instead of just seeing it as a book , I saw the Romans . A great ancient civilization. I thought back to my marathon in Rome and of Italy. I opened the book with a renewed interest. Today I read from the second chapter of this book. There were two things that made an impression on me: 1. Winning Hearts The end of verse 4 reads "God's kindness is intended to lead you to repentance ". That blows my mind! He wants us to repent - to turn from our sins and turn to Him. And instead of ordering us or forcing us against our own volition, he woos us. Some may take His kindness for granted, but others receive this kindness in gratitude and change. Applying this to my own life, I think about the many times I want things a certain way ... in particular with people. For now, I have found the most effective way to change someone is to inspire them to change and not

What is the secret to passion ? John Maxwell offers the following answer: I am gifted at what I do What I do makes a difference When I do what I was made to do, I feel most alive What is your passion? For me, this is something I am still discovering my God-given passions. Presently, the following are what comes to mind: Medicine : this is an unexplainable longing, likely from upbringing. I get excited hearing about medicine or when I come across medical texts ... whether I am passionate enough to sit down and study for hours is not yet known Kids : smile-inducing. I had so much fun volunteering at Sick Kids last year. Coaching : helping others realize their full potential. I have the opportunity to work as an assistant coach for the Iron Dragons and I absolutely love it! The team is fun :) And I enjoy helping others develop as better athletes and individuals Relationships : working towards redeeming relationships - ultimately between us and God, but also, interpersonal relationships a

Thursday @ CrossFit Markham Warm-up 3 sets of 10 Pistol Squats on each leg -Then- 20 min AMRAP 10 Toes to bar 10 lateral Plyo jumps 12" 10 Clapping Push-ups 10 Strict Chin Ups 10 Front to Back Plyo jumps 12" (Score: 3 Rounds + 8 Toes to bar) Wednesday @ CrossFit Markham 2x10 Push Press 85% 1RM (Used 105lbs) -Then- 5 Rounds for Time of: 10 Wall balls 20lbs 15 Kettlebell swings 55lbs 20 Box jumps (Time: 12:47) Tuesday @ CrossFit Markham 2x10 Box squat 85% 1RM (Used 135lbs) -Then- 4 Rounds for Time: 100 double unders 50 sit ups (Completed 3 rounds + 1 skip :P) Monday Rest

Sunday @ Toronto for the Toronto GoodLife Marathon 4:30 pace rabbit for the Toronto Marathon (42.2 km) 21km, 2:16:26 42.2km, 4:32:40 Satisfactory performance, with even splits and 1 quick washroom break at the half marathon point Saturday @ Downtown Toronto Light run, Friendship Run with the Running Room Friday @ CrossFit Markham 1-1-1-1-1 Max Shoulder Press 1-1-1-1-1 Max Back Squat -Then- 10 min AMRAP 20 Pull ups 400m run (Score: 3 rounds) Thursday @ CrossFit Markham 25 min AMRAP 30 Box jumps 30 Push ups 30 Kettlebell swings 35 lbs (Rx: 55 lbs) @ Downtown Toronto (Iron Dragons) 4 sets 8 reps bench press 135 lbs Push ups to failure Wednesday @ CrossFit Markham 6 sets, 2 reps Back squats 85% of 1RM -Then- 5 Rounds for Time of: 5 Overhead Squat 95lbs, last set was 65 lbs (Rx: 135lbs) 10 Toes to bar 15 reps dumbbell Hang squat clean 35 lbs (Rx: 40lbs) 20 double unders Tuesday @ CrossFit Markham 3-3-3-3-3 Push Press -Then- 3 Rounds For Time 15 Deadlift 225lbs (Rx: 255lbs) 20 Pullovers 35lb

I am as ready as I'll be for the Toronto GoodLife Marathon tomorrow. As you can tell, I have everything laid out. My bib is pinned to my shirt, I have gels pinned to my fuel belt, PowerBar Gel Blasts pinned beneath them, E-load in the pocket, my 4:30 pace bands and my pace bunny shirt, ... As I was preparing my things, it suddenly dawned on me: the marathon is tomorrow! As fun as this is, I wish my family was doing this with me. Getting ready with me and getting pumped too! I remember Rome and the camaraderie there with Team in Training. And in Niagara Falls and Mississauga with my family. I know for sure I'll feel the community and excitement when I'm there. However, this feeling tells me just how much more I enjoy these adventures when there are people to share it with. While my family won't be there at the race tomorrow, I have other friends running the race too. I'm a bit worried about the injuries I have going in, especially since I'm a pace bunny. I worked

Recently, I have been busy with my academic commitments and have not had much time to blog. As a brief fitness update: I started going to a CrossFit gym near my place and it is a lot of fun! I will be the 4:30 pace bunny for the Toronto GoodLife Marathon NEXT WEEK! As the title suggests, I really like the song "Take Me As I Am" by Lecrae. I have listened to it so many times now that I wanted to share this song with whoever is reading this. The song talks about how Jesus takes us as we are, no matter what we have done. This song spoke to me and I hope it will encourage you too!