Joshua Wang

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!

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! 

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

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.

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 =)

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. Awesome 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 ... gr

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. 

"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

Okay, so my diet looked something like this: 07:30 - 2 eggs + 1 toast - blueberry yogurt + oats + banana 08:30 - coffee (black) 08:45 - coffee (1 cream) 10:00  -  coffee (1 cream) 12:30 - tuna sandwich 13:00 - coffee (1 cream) 15:00 - coffee (black) - 2 cups - chicken sandwich (tomatoes + avocadoes) 18:50 (CrossFit @ 19:00) -  Protein shake (Vega) 20:30 - 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 - bas

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 T