Tuesday, January 31, 2012

115 lbs snatch!

Snatch PR!
Sounds better than a "52.3 kg snatch"! But a PR for me :) Things to work out moving forward:
  • Strengthen wrist and shoulders, and improve joint mobility
  • Overhead squat (since catching it in the squat position isn't enough!)
  • Snatch Balance =)
100 Push-Ups / Day ...

... makes the goats go away! In CrossFit, "goats" refers to weaknesses. For me, strength is my main goat. To work on this, one of the things I'm trying is to do 100 push-ups / day (not all in a row, but at least in one sitting, in sets of 10 or more if possible). Today is Day 3. I usually do my push-ups in the evening ("usually" being the last two days). The goal will ultimately be to do this in one set, instead of having to break it up into smaller sets.

MIKESCHAIR - Let the Waters Rise (YouTube link)

At times my faith feels dry. I heard this song on the way into work and instantly connected. Check it out!

Saturday, January 28, 2012

WOD 2012.01.28

This morning, I got owned by hot yoga. This was followed by a pre-workout meal consisting of a succulent burger from Hero Burger. Yoga / burger were with a friend from dragonboat. He's super-fit, to say the least!

Shortly after dropping my friend off, I dropped by CrossFit - half an hour after the burger. I did a 1k row to warm-up (fully intending a 5k ... but didn't want to get to ambitious, given my pre-workout nutrition :P). We did  some tabata workouts and another friend and I did some muscle-ups (for me, they were muscle-up attempts).

When I got back, I watched Tron with my mom - a pretty cool movie =) After the movie, we headed to pick up my sister from the library and hung out at the mall, with some frozen yogurt.

This was exactly what I needed =) The work week was a bit overwhelming and I was running on borrowed energy (coffee). No coffee today =) I feel much better! 

Smile =) I hope you have an awesome weekend! 

Friday, January 20, 2012

WOD 2011.01.20

This morning @ CrossFit Markham

For time (alternating between the set of burpees and KB swings)
Burpee-tuck jump 30-25-20-15-10-5
Russian K-Bell Swings (aka to eye height) 55/35lbs 20-25-30-35-40-45
Time: 23:57 (I definitely need to get back in shape)
2k row (attempt) - bailed at 500 m to do some bench

Bench press
10 x 95 lbs (warm-up)
5 x 145 lbs
5 x 145 lbs
5 x 145 lbs
3.5 x 145 lbs (wrist gave out ... injury prevention and recovery is my current priority)

I was pretty excited, finally showing up to the 6 AM class =) While the WOD destroyed me, I felt like I had a lot of energy! I just had a pre-workout drink (Vega), and took some post workout recovery / protein (also Vega ... I love their stuff by the way!). I had so much energy that I did not really need that Grande Americano, but tradition is tradition :P

Sunday, January 15, 2012


I forgot to drink coffee yesterday :) Oh horror ... For those who can't read the sarcasm, I've been fighting a losing battle against coffee. Yesterday, I simply forgot.

Saturday, January 14, 2012

WOD 01.14.2012

Helped run dragonboat tryouts, watching people do the 2k erg. Afterwards, I played around on the chin-up bar with some of the other managers, then did my own workout:

3 Rounds for Time
20 Box Jumps (36")
20 Dumbbell Thrusters (30lbs dumbbells)
20 Double Unders
(Time: 17:30)

While it was slower than I was hoping for, I was definitely breathing hard and having fun =)

Monday, January 9, 2012

Three Oreos

For lack of a better title, "Three Oreos" were what I just had. My path to healthy living! This post is a random collection of thoughts.


What is awesomeness? Okay, I'm not talking about "awesome" in the sense of "God" awesome, as in awe-inspiring, awestruck, etc. I am referring to the common usage of the term, e.g. That pork bone soup was awesome! (Seor Ak San: you're the best!)

I find "awesome" things are exciting things and inspire smiles :) (Okay, I'm sure you can find exceptions and I'm sure you realize this is not a comprehensive definition)

I want to be awesome :) Awesome at work ... excited and inspired to work with excellence (Oh by the way: Are you excited or inspired at work? If so, I'd love to hear your stories!). Awesome at home ... excited and inspired to be a kind brother and loving son. Awesome at listening ... truly serving others, putting their needs above my own. Awesome at fitness ... growing in my ability to do the things I want to do.

Speaking of doing what you want to do, I just thought about how hard that is. A coherence between intention and action. Integrity. I'm still learning to be "fit" in that area. To do what I want to do. Many times I do what I do not want, and do not do what I want to do. Having the strength to say yes/no to the right things is tough :)

VOD - Verse of the Day

Yup, just stole from Jireh. This may be the Verse of the Day, or the Verse of the next two weeks =) I'm working on memorizing some key verse in the Bible (using the Topical Memory System). Today's verse is taken from 2 Corinthians 5:17.
Therefore, if anyone is in Christ, he is a new creation; the old has gone, the new has come!
A new creation indeed! A simple yet loaded verse. Exciting and inspiring ... awesome!

Sunday, January 8, 2012

Spiritual Strength

Spiritual Fitness is one of the 4 dimensions of fitness. I'm still figuring out what this looks like and learning what true strength really is. Along this journey, I came across a cool prayer for spiritual strength:

For this reason I bow my knees before the Father, from whom every family in heaven and on earth is named, that according to the riches of his glory he may grant you to be strengthened with power through his Spirit in your inner being, so that Christ may dwell in your hearts through faith-that you, being rooted and grounded in love, may have strength to comprehend with all the saints what is the breadth and length and height and depth, and to know the love of Christ that surpasses knowledge, that you may be filled with all the fullness of God.

Now to him who is able to do far more abundantly than all that we ask or think, according to the power at work within us, to him be glory in the church and in Christ Jesus throughout all generations, forever and ever. Amen. 

-- Ephesians 3:14-21 

 Wow! That's really cool! To truly know the fullness of God's love ... that's spiritual strength!

Wednesday, January 4, 2012

Be courageous

"Have I not commanded you? Be strong and courageous! Do not tremble or be dismayed, for the LORD your God is with you wherever you go."
--Joshua 1:9

Tuesday, January 3, 2012

FOD.WOD 2012.01.03

Okay, so my diet looked something like this:

- 2 eggs + 1 toast
- blueberry yogurt + oats + banana

- coffee (black)

- coffee (1 cream)

- coffee (1 cream)

- tuna sandwich

- coffee (1 cream)

- coffee (black) - 2 cups
- chicken sandwich (tomatoes + avocadoes)

18:50 (CrossFit @ 19:00)
- Protein shake (Vega)

- Awesome dinner (salmon, broccoli, mushrooms)
- Almost a paleo dinner ... but ended off with an "oh-so-good" Bumbleberry Crumble =)

Why all the coffee? I wasn't even that tired. The main reason was all this sneezing / allergies. The reason the coffee wasn't working was that this was the "I'm-sick" sneeze and "I shouldn't have run in Artic-like temperatures" allergy. Nevertheless, I didn't regret the run and had a fun time @ CrossFit with Jireh.

So ... CrossFit! Today @ CrossFit Markham, we were given the first 30 minutes to work on our goats - basically it's an opportunity to work on our weaknesses. For me, it was the 5k row. That distance scares me. My goal is to do it with an average split of 1:55/500m like Mikko Salo. By the time I finished procrastinated, I had around 15 minutes left and ended up bailing at 2500m, with an average split of 1:54.7/500m.

Next came the WOD. The Rx (prescribed) weight was 245lbs. I used 135lbs (lighter than the prescribed weight for women) since my wrist was still recovering. I learned the hard way that there are times when you need to hold back and times when you need to push forward (e.g. I should have pushed forward during my 5k row attempt). So here's what I ended up doing

3 Rounds for Time (finished in 17:21 ... i.e. last)
15 deadlifts (135lbs)
1 bar-facing burpee
20 push-ups
1 bar-facing burpee
20 push-ups

I have been painfully reminded that I'm weak. Push-ups are definitely my goats (as are pull-ups, squats, snatches, and every other strength-based workout). While my met-con needs work too, strength is definitely my current weakness, followed closely by anerobic endurance - sure I can go light / slow for long periods of time ... but if I had to carry someone to safety 10 miles away .... we might both die -_-

I cooled down with a 500m row at an average pace of 1:46.4/500m. I noticed my split go from 1:41 to 1:50  after the 1 min mark. I have a long way to go to improve my VO2 max.

I left the gym excited and happy. Excited to chase these goals of mine and work on my weak points. Happy that a few others are doing the Spartan Race with me (though I still need to sign up for the 5k in Toronto - I already signed up for a slightly longer one in Ottawa).

I'm also excited and happy too. Excited to beat down my weaknesses in character, as an aspiring engineer, as a brother/son/friend, etc. And happy that I have friends to journey with me in the various races of life.

Now to end with an epic passage from an epic book:
Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.
-- Epic passage: Hebrews 12:1-2, Epic book: Holy Bible

Monday, January 2, 2012

The Day Before Work

Running in the cold

Okay, so this was taken last year, while I was training for the Rome Marathon with Team in Training. My hair is much shorter now, but today was still chilly. Nevertheless, I saw a friend on facebook post a run of 5.17 km, so out I went. It felt a lot longer than a 4.5 km loop. I blame it on the wind, the cold, and my lack of training.

However, any calories burned during that run were easily replenished in the snacking throughout the day. And if that didn't do it, a few Oreo cookies, egg tarts, and more starchy / sugary foods topped it off. The three beers served as the knockout punch.

At the end of the day, it wasn't the calories from the run that mattered, but rather, the habit that I'm building. I'm interested in changing my attitudes and behavior, rather than just my actions.

Back to work

I had the week off last week, and it was good. Part of me is not looking forward to going back to work. I like the time off and the commute across Toronto isn't the greatest. And I can complain about a lot of other things.

But there are other things I can be excited for. A new year. Audio Bible CDs for the commute. Opportunity to grow as a transportation engineer. Develop writing, reading, and verbal skills.

I'm going back to work. Not just to "work" work, but also to work. Back to work on my character. Back to work on my profession. Back to work on my fitness and health. I'm excited :) And yes, I know my excitement won't last forever, but it's a catalyst. And I don't (or shouldn't) need to be excited to do what I ought.