Thursday, June 23, 2011

WOD for Jon's Bachelor Party

@ Markham Residence
560m Sprint


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)
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!

Monday, June 20, 2011

Not even a hint!

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 wayof 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.

  • 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 like aimless arrows, wounding at random, regardless of intention. Ruling my spirit and my tongue. Much more difficult than the already tough task of disciplining my body.
  • Kindness. I need God's help to foster this in me. Being rude and selfish comes a bit too easily for me. I desire the strength to be kind.
  • Forgiving like Jesus is incredibly tough, especially when the offense hurts deeply.
  • I need to learn from Jesus, following His example. I'm still learning to walk in the way of love (and still learning what this love is all about).
  • Not even a hint! This phrase blows my mind. I need God to work in my heart and help me live in purity, both individually and with others. This is a high standard. Total purity. The thought of totality permeates the rest of my life as well: total focus, total presence, total effort. Being pure on the outside isn't being pure. Appearing strong in the gym isn'tbeing strong.

Your identity defines how you respond to your reality. Who you are defines what you do - not just in front of others, but in the daily grind and in the secret life.

Workout: June 20-26


@ 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)

@ 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)

@ Hart House
- 135lbs: 10 sets x 10 reps
- 225lbs: 5 sets x 10 reps
- 315lbs: failed attempt
Dumbbell Row
- 70lbs: 5 sets x 5 reps
- 3 sets x 10 reps

@ 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

Sunday, June 19, 2011

Efficient Running: To heel-strike or not to heel-strike ...

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 =)

Friday, June 17, 2011

I am Second - Vitor Belfort

Workout: June 13-19


@ 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

@ CrossFit Markham (9am)
Overhead Walking Lunges (45lbs plate)
Knees to elbows
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 (teamed up with Jireh)
Run 2 laps (500m total)
60 Box Jumps (30 each person)
95lbs Overhead walk (~100m)
60 Power Cleans - 95lbs (30 reps each)
Run ~150m
40 Burpees (~20 each person)
~100m Sprint

@ CrossFit Markham
21 Ring Dips, 21 Box Jumps, Run 400m
15 Ring Dips, 15 Box Jumps, Run 400m
9 Ring Dips, 9 Box Jumps, Run 400m
(Time: 13:18)

Max Tire Flips in 1 min: 16 (Fun post-workout)
@ Sunnyside (before ID practice)
5x5x5x5x5 Cleans (135 lbs)

@ CrossFit Markham
Cindy - 20min AMRAP
5 Pull-ups
10 Push-ups
15 Squats
(Rounds: 15 + 4 Push-ups)

Rest day
- 7:30am: 6k easy
- To/From Sunnyside: 10k


@ CrossFit Markham
1 RM
Back Squat: 225 lbs
Shoulder Press: 115 lbs
Deadlift: 285 lbs
(3 hours of sleep isn't the best prep for this kind of thing, but still, I should be ready regardless of the situation)

Thursday, June 16, 2011

All or nothing

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.

Tuesday, June 14, 2011

Stuff of Old

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.
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 be a dissatisfaction with satisfaction. While fitness spas have a lot of amenities, many find these facilities do not serve a deeper hunger. A deeper longing to dig deep and realize their true potential.

Over time, many of us, having lived in comfort, seek a temporary discomfort in exchange for greater and lasting joy.

My analogies may only connect with some, but here's my question to you:

What do you crave?

Monday, June 6, 2011

Workout: Jun 6 - Jun 12


Long run (? .. conditional on recovery / injuries)

"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)

@ 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)

"Rest" day ... definitely needed


@ CrossFit Markham
Front Squat 90% 1RM (185lbs, 195lbs for last two sets)

- Then -

"Mary" 20 min AMRAP
5 Handstand Push-ups
10 1-legged squats (each leg)
15 Pull-ups
Rounds: 5 + 5 Pull-ups

Got my name up on the CrossFit wall (see below) since I was the only one in the morning class to do it RX. Not sure how long my name will last on that wall as there are 3 evening classes tonight with super strong people

And had a wonderful post-workout meal courtesy of my awesome mom :) Red River hot cereal, beef ribeye, asparagus with green onions and garlic =)


@ CrossFit Markham
Deadlift 85% 1RM (Used 255 lbs)

- Then -

4 x 400m run
2 min rest in between sets
Time = 13:22 incl rest
Avg time / 400 m = 5:22 / 4 = 1:20

@ CrossFit Markham
Front squat (95 lbs 10 reps x 2 sets; 155 lbs 3 reps x 2 sets)

- Then -

15 min AMRAP
- 3 Wall Balls (20 lbs)
- 6 Chest-to-Bar Pull-ups
- 9 Push Jerks (95 lbs)
Rounds: 6 rounds + 2 Push Jerks

Ran home (2.7 km)