Joshua Wang

@ Markham Residence 560m Sprint -Then 35 min AMRAP (initially 4 Rounds for Time) 20 Doghouse Overs 10 Rock Throws 20 Push-ups 1 Burpee Jump (from barn to hammock) 1 Ladder climb (touch top rung ~12’) 20 Pipe Jumps 1 Wheelbarrow (Load – Transport – Unload) 1 Wood Chop (with ax) Scores Note: These scores are not completely representative of an individual's fitness (i.e. traffic light during the sprint, waiting for some exercises, ...). Nevertheless, the goal of having fun during a workout was achieved =) Based on the scores, the top 3 runners are: 1. Cedric 2. Jon F 3. Murray Based on the scores, the top 3 finishers for the WOD are: 1. Ian 2. Justin 3. Josh L Congratulations to all for the excellent work! Thank you all for coming out to celebrate with us!

Ephesians 4:29 - 5:3 Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs , that it may benefit those who listen. And do not grieve the Holy Spirit of God, with whom you were sealed for the day of redemption. Get rid of all bitterness, rage and anger, brawling and slander, along with every form of malice. Be kind and compassionate to one another, forgiving each other, just as God in Christ forgave you. Follow God's example, therefore, as dearly loved children, and walk in the way of love, just as Christ loved us and gave himself up for us as a fragrant offering and sacrifice to God. But among you there must not be even a hint of sexual immorality, or of any kind of impurity, or of greed, because these are improper for God's holy people. Reflections I came across this passage during Sunday's message at the Second Speaking only what is helpful . I need to work on this, as careless words are lik

Thursday @ CrossFit Markham 4 Rounds for Time 8 HSPU (substituted with standard knuckle push-ups) 12 Chest-to-bar Pull-ups 8 Front Squats (135 lbs) 12 Burpee Broad Jump (6 ft) ( Time: 22:08, 3 Rounds only ... note: injured my left hand yesterday courtesy of my 24' ladder and my recklessness ) Wednesday @ CrossFit Markham Front Squat 85% 1RM 3 sets x 5 reps (185lbs) - Then - 4 Rounds for Time 15 Ring Body Rows 30 Windshield Wipers (95 lbs barbell) 45 Double Unders ( Time: 18:01) Tuesday @ Hart House Deadlifts - 135lbs: 10 sets x 10 reps - 225lbs: 5 sets x 10 reps - 315lbs: failed attempt Dumbbell Row - 70lbs: 5 sets x 5 reps Push-ups - 3 sets x 10 reps Monday @ CrossFit Markham 6 sets of 5 reps Strict Shoulder Press 105-95-95-95-105-105 (in lbs) - Then - Tabata (with 95lbs barbell, Rx: 135lbs) Hang Clean and Press Front Squat Hang Clean and Press Front Squat

Here is a link to an article about why heel striking is not good for you: What do you think? And how do you run? Personally, I prefer landing mid-foot to flat-foot , depending on my how quickly I am running. At slower speeds, I would heel strike, as the photo above shows (photo credit: Carol Yang ). This photo was taken towards the end of the marathon as a pace rabbit. By then, my legs were completely shot. I am working on increasing my resilience =) Finally, some of you may be a bit startled to hear when I say I sometimes run flat-footed. While I could explain it, Ryan Hall does a much better job =)

Saturday @ CrossFit Markham (8am) "The Bird" 21 Pull-Ups 400m Run 18 Push-Ups 400m Run 15 Burpees 400m Run 12 Burpees 400m Run 9 Push-Ups 400m Run 6 Pull-Ups 400m Run ( Time: 16:26, Got my name on the CrossFit board again! So excited! And I got the best time for this one ... though not sure how long this score will last ... In the meantime, I will keep pushing my limits, trying to be the best I can be and helping others do the same ) - Then @ 4pm - Deadlift attempts Tabata: Sledgehammers, Box Jumps, Burpees, Wall ball slams / Wall ball shots V-Ups (67 reps - forgot the time constraint) Max Tire Flips in 1 min: 20 flips Friday @ CrossFit Markham (9am) Tabata: Overhead Walking Lunges (45lbs plate) Knees to elbows Sledgehammers Kettlebell Swings (55 lbs) - Then (for fun) - 100 Russian Twists (35lbs Kettlebell): 20-30-30-20 4 min plank (no rest) 45s plank with 25lbs plate 1 min plank (elbows on fitness ball and feet elevated on box) @ CrossFit Markham (6pm) Paleo Party! Team WOD

Today's dragonboat practice made me think of the phrase "all or nothing". Before practice started, I decided to do a quick workout of 5 sets of 5 reps of barbell cleans (135 lbs). During the latter sets, I could not hang clean and had to get into a squat to clean the weight. Each rep needed every ounce of energy in me. During the boat practice, the Iron Dragons did a great job in giving their all . Most of them dug deep, pushing beyond their physical limits. Go hard or go home! "Going hard" means different things to different people at different times. I believe there is no meaning in half-hearted effort. Attitude matters more than performance ... in most cases. An all-or-nothing mindset is not just for physical fitness, but applies in every dimension and nuance of our lives. Whatever you have, wherever you are, do your best. Live well and do all things with excellence.

Last weekend, I listened to a compelling sermon by Eric Ludy entitled "As in the Ancient Days". In his message, Eric talked about the importance of prayer and shared from a myriad of stories. You can watch the full length version below. Eric Ludy - As In The Ancient Days from Ellerslie Mission Society on Vimeo . The phrase as in the Ancient Days brings to mind a lost art . Valiant warriors. Virtue. Truth. Real men. Women of surpassing beauty. Much of these seem lost in today's culture. There is a movement back to our grassroots. Looking to our past to help recapture the stuff of old . The good stuff: real strength, vision, conviction, passion ... This is not just about a diluted Christianity, but there is a grassroots movement in virtually every area. Individuals are looking back to learn from our predecessors. Moving from the fitness spas to real gyms Moving from conventional running shoes to minimal / barefoot shoes Moving from ... [share your stories] There seems to

Sunday Long run (? .. conditional on recovery / injuries) Decided to take an actual rest day. Despite having a 50K run coming up, I'm currently not working on getting my mileage up too much. I found an interesting article on endurance training and CrossFit: http://www.gotrimax.com/TriMaxBmac.htm Self Myofascial Release, a good resource: http://networkfitness.com/therapy/ Saturday "Rest" day Hart House Circuit - Silver (Time: 32:32) Coaching dragonboat in the morning 3 min of Burpees at Yonge/Dundas Square - Peru fundraiser (did 40 burpees) Friday @ CrossFit Markham 1-1-1-1-1 Front Squat 1RM (Worked up to 205lbs, failed at 225lbs - technique) - Then - 1 Round for Time 50 Double Unders 10 Toes-to-Bar 40 Push-ups 10 Toes-to-Bar 30 Box Jumps 10 Toes-to-Bar 20 Burpees 10 Toes-to-Bar 10 Pull-ups 10 Toes-to-Bar ( Time: 13:35) Thursday "Rest" day ... definitely needed Wednesday @ CrossFit Markham 2-2-2-2-2 Front Squat 90% 1RM (185lbs, 195lbs for last two sets) - Then -