Joshua Wang

My commute to work is generally 1-1.5 hours. Sometimes longer (~2 hrs) when there are accidents or snow storms. Sometimes shorter (~40 mins) when I leave at 4 a.m. in the morning.   I took the 407 this week for the first time. It was as if I left at 4 a.m. with an extra two hours of sleep! After resisting for a year, I finally caved. My commute has been, dare I say, enjoyable!     I also travel for work, driving for several hours at a time. After doing a hard workout, the last thing you want to be doing is sitting still for that long. Even if you didn't workout, sitting for long stretches at a time is not good for you.   I picked up a pair of Skins (compression gear) for my CrossFit workouts. I use these on occasion when I know my legs might die. I've recently started wearing them on long drives and for long days at work on the field. Incredible.     The last but most important part of my commute has been the time I've had in relationships. I get

Tuesday Snatch: skill work and work on 1 RM ( PR : 145 lbs ) 3 Rounds for Time 10 deadlifts (275 lbs) 50 double unders ( Time : ~10 mins ) Monday Front squat (work towards a 5 RM) 5 x 135 lbs, 5 x 185 lbs, 5 x 195 lbs 5 x 205 lbs, 5 x 215 lbs, 2 x 225 lbs ( 5 rep max : 215 lbs ) Skill work: HSPU, snatch

Sunday Rest Day Saturday  @ CrossFit Markham Tabatas 1. Burpees / Rowing 2. Jump squat: With 45 lbs bar / without bar 3. Competition style push-ups / Russian twists (35 lbs) 4. Tuck jumps / knees to elbows 5. Ring rows / V-ups 8 rounds each, alternating between exercises e.g. Round 1: 20 s burpee, 10 s rest; Round 2: 20 s row, 10 s rest; Round 3: 20 s burpee, etc... PR - Got my first bar muscle-up! @ HBCYR w/ The Repenters Tabatas 1. Jump squats 2. Mountain climber push-ups 3. Jumping lunges 4. Sprints Friday @ Western Pines w/ Jireh 3 Rounds (max reps) 1 min HSPU 1 min burpee thrusters (25 lbs dumbbells) 1 min KB snatch (55 lbs) 1 min break Thursday Rest day Wednesday @ CF Sarnia Squat snatch: 5 x 2 @ 95 lbs (1 rep = squat snatch from mid thigh + one from floor) Drop snatch: 2 x 65 lbs, 2 x 85 lbs, 2 x 95 lbs, 2 x 95 lbs, 2 x 95 lbs Snatch pulls: 5 x 2 @ 135 lbs Tuesday @ Fit 4 Less w/ Joe  Leg press: 3 x 10 Front squat: 5 x 5 Deadli

CFM @ 7 p.m. Skill warm-up 3 rounds not for time 5 wall climbs 10 overhead squats (45#) (wall climbs get tiring!) For time: 70 burpees 60 sit-ups 50 kettlebell swings (55 lbs) 40 wall balls (20 lbs) 500 m run (Time: 15:06) Back squat 5 x 185 lbs, 5 x 205 lbs 5 x 5 x 225 lbs Thrive Diet - Day 3 Reflections Today, I didn't even have a cup of Teecino! I kept reusing my teabag from Starbucks this morning (Vanilla Roobios tea). Having lots of fruit on hand helps a lot with the coffee cravings. I also bought lunch at the cafe since they made curry. I had the vegetarian curry, and opted not to have the tandoori chicken (I know .. typing this pains me). Shortly after lunch, I went for a swim. I know - maybe it wasn't the wisest idea. Nevertheless, I felt great after the swim. Lunch workouts do a great job at resetting my day. I came back recharged and ready to work some more. One thing I noticed is that I'm a lot more regular. I also have higher overall en

Paleo Challenge Part II: A Date with Fran Today's workout was Fran: 21-15-9 of thrusters (95#) and pull-ups. I almost tied my previous score with 6:02 (missed it by a second!). Going in, I decided to pace myself. From what I recall before, I would go hard on the thrusters, and then die. I made sure to keep a consistent pace and breathe. Here was how I broke it down (the latter part not by choice!): 21 thrusters: unbroken 21 pull-ups: 11-10 15 thrusters: 7-8 15 pull-ups: 5-5-5 9 thrusters: 6-3 9 pull-ups: 7-2 As relaxed as I looked (that's what my coach said), I was in pain, lungs burning, and forearms numb. To improve, I need stronger squats, better pull-ups / grip, and improve cardio capacity. My goal for the re-test is to maintain the same pace but to go through all movements unbroken. Thrive Diet - Day 2 Reflections Breakfast was a Vega One shake along with some warm soup (cauliflower / ginger) courtesy of my mom :) I ate my lunch (quinoa, eggplant, caulifl

Paleo Challenge - CrossFit Totals Today marks Day 1 of the "Paleo" Challenge. For this challenge, my partner and I are doing the Thrive Diet and doing the benchmark tests before and after this 6-week challenge. Here are my scores (1 rep max): Back squat: 255 lbs Shoulder press: 125 lbs Deadlift: 365 lbs Here is a link to my previous scores.  Thrive Diet - Day 1 Reflections No coffee. No meat. Those would have to be the toughest things. Yet here I am, 9 p.m., and have been caffeine-free :) I had some help from Teecino , an herbal coffee, for the 2 p.m. energy drop. It's hard to stay full on a vegan diet. Or rather, I need to get used to a different kind of fullness. I'm used to the wonderful bloated feeling of eating a good slice of meat. I got really hungry in the afternoon and grabbed a Larabar. I wanted to eat another, but then forced myself to wait. Dinner, after CrossFit as usual, was delicious, compliments of my mom :) I think I co

Rest Day Energy Management Yes, it's yet another rest day. This is - in part - to make up for the missed rest day last Thursday. The main reason, however, is energy management. I have a fixed amount of energy and need to choose my activities wisely. I will not do a hard workout if I have a tough work week ahead and am still sick. I will work on more creative activities in the morning, and more mechanical tasks later in the afternoon. Energy management is about knowing when and how to pace,  when to go hard, and when to say no. "Paleo" Challenge Our gym is holding a 6-week Paleo Challenge. The Paleo diet is based on foods available to cavemen during the Paleolithic Era (meat, vegetables, fruits, nuts and seeds). The Paleo Challenge will be done in teams of 2 with prizes given to teams with overall improvement in fitness, measured by body fat % loss, improvement in strength, and improvement in cardiovascular fitness. My partner and I did this challenge last time

Sunday, October 7, 2012 Rest Day 9 a.m. @ HBCYR "Good News", Romans 1:8-17 Expressing Thanksgiving (v. 8-10) Filled with passion (v. 11-13) Under obligation (v. 14) Bold for the Gospel (v. 15-17) Saturday, October 6, 2012 11 a.m. @ CFM w/ Victor 3 Rounds for Time Run 800 m 20 Box Jumps (20") 20 SDHP (75 lbs) Friday, October 5, 2012 6 p.m. @ CFM Shoulder Press 3 x 95 lbs, 3 x 115 lbs, 3 x 95 lbs, 3 x 95 lbs, 6 x 95 lbs "Annie" 50-40-30-20-10 Double unders Sit-ups (I forgot my time, but sit-ups were definitely a limiting factor. My double-unders are getting better) 8 p.m. @ Home - with Victor, a good friend of mine :) 20 min AMRAP 10 DB snatch each arm (30 lbs) 20 SDHP (75 lbs KB) 30 Squat jumps

Rest Day "Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love." 1 Corinthians 16:13-14 -- Update: "Rest Day" ended up looking like this 1 RM clean (got up to 185 lbs, failed at 205 lbs) - Then - 3 Rounds for Time 12 OHS @ 95 lbs 21 Push-ups 400 m run (Time: 15 mins) Push-ups definitely the limiting factor.

2012-10-03 @ CFM Skill warm-up 3 Rounds 10 pistol squats (each leg) 10 strict pull-ups 7 mins 1 Hang Power Clean @ 145 lbs 1 Toe-to-bar 2-2, 3-3, ...(got up to 7 rounds) 15 mins to accumulate up to 5 min L-sit (rings) (got a bit over 3 mins) 2012-10-02 @ CFM Warm-up 1 mile run GHD sit-ups / raises 4 x 9 squats @ 135 lbs 3 Power Snatch EMOM for 10 min @ 95 lbs (did a few at 105 lbs, but poor form) "Nate" 2 muscle-ups (scaled to 6 dips) 4 HSPU (kipping) 8 KB swings @ 72 lbs (~5 rounds? wasn't keeping count) Then .... got my first post-pneumonia muscle-up!