Saturday, November 24, 2012

WOD 2012.11.24 - Favorite Sermon

Here is my favorite sermon, bar none.

"Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not your life more than food, and the body more than clothing? Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? And which of you by being anxious can add a single hour to his span of life? And why are you anxious about clothing? Consider the lilies of the field, how they grow: they neither toil nor spin, yet I tell you, even Solomon in all his glory was not arrayed like one of these. But if God so clothes the grass of the field, which today is alive and tomorrow is thrown into the oven, will he not much more clothe you, O you of little faith? Therefore do not be anxious, saying 'What shall we eat?' or 'What shall we drink?' or 'What shall we wear?' For the Gentiles seek after all these things, and your heavenly Father knows that you need them all. But seek first the kingdom of God and his righteousness, and all these things will be added to you. 

Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble."

--Matthew 6:25-34

Biblical Soul Care

Our church held a leadership workshop called Biblical Soul Care. We had 4 intense sessions packed into one day. There's so much to digest still. At the moment, I feel blessed, enriched and excited =)

7 a.m. outdoor WOD w/ The Repenters

On my way to church this morning, it was snowing. I was not looking forward to working out in the church parking lot. But I was super excited to see others (and their freezing faces).

Awesome music. Awesome friends. Awesome workout. #blessed

Tabata Circuit
1. Jump squats
2. Mountain climber push-ups
3. Jumping lunges
4. Sprints

Friday, November 23, 2012

WOD 2012.11.23 - Contentment

"Strength will rise as we wait upon the Lord"

Everlasting God, by Christ Tomlin

Content yet pressing on

These verses were shared from a friend in my men's group.

"You will seek me and find me, when you seek me with all your heart."
-- Jeremiah 29:13

"Delight yourself in the Lord; and He will give you the desires of your heart.  Commit your way to the Lord, trust also in Him, and He will do it.  Rest in the Lord and wait patiently for Him.  The steps of a man are established by the Lord, and He delights in his way.  When he falls, he will not be hurled headlong, because the Lord is the One who holds his hands.  Wait for the Lord and keep His way."
-- Psalm 37:4-5, 7, 23-24, 34

Learning to wait upon the Lord in all things, and that He alone is sufficient.

"Not that I have already obtained this or am already perfect, but I press on to make it my own, because Christ Jesus has made me his own."
-- Philippians 3:12

Content in this season of life. Pressing on to know Christ.


Rest Day. Wed and Thurs were also rest days. I blame the CrossFit Totals.

John Piper on the importance of taking care of our bodies.

Update: So, my rest day turned into a hangout at CFM for muscle-up work and 2 min AMRAPs ... which then turned into skill work on snatches, followed by a PR!

Wednesday, November 21, 2012

WOD 2012.11.20 - Courage

Thought for the day - Courage

What a powerful quote permeating every area of my life. Whether it is in the middle of a tough workout, or when I'm fighting for joy. "Quiet and steady dignity." What a perspective in midst of adversity!

6 a.m. WOD @ CFM

Thrusters (95 lbs)
Time: 5:45 (16 s PR)

7:30 p.m. WOD @ Outlaw North

2 min skipping
20 lunges
10 beat back
10 v-ups
10 pushups
2 min skipping

5 x 2 Back Squat @ 85% 1 RM
Warmup: 45#, 135#, 225#
5 x 2 @ 245# EMOM

For time:
200 m run
9 Power snatch (115#, 135# was rx)
200 m run
7 Power snatch
200 m run
5 Power snatch
200 m run

Monday, November 19, 2012

WOD 2012.11.19 - Forgiveness

This song is on repeat.


"No, in all these things we are more than conquerors through him who loved us. For I am sure that neither death nor life, nor angels nor rulers, nor things present nor things to come, nor powers, nor height nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord."
--Romans 8:37-39

Morning WOD @ random hotel in random city

Random exercises on cable machine

10 Rounds (not) for time:
Swim 1 length (~15 ft)
10 push-ups

Evening WOD @ CrossFit Markham

CrossFit Totals
1 RM Shoulder Press (145 lbs, PR!)
1 RM Deadlift (405 lbs, PR!)
1 RM Back Squat (285 lbs, PR!)

link to previous scores

Sunday, November 18, 2012

WOD 2012.11.18 - Discernment

Thought of the Day - Discernment

"Discernment is not knowing the difference between right and wrong. It is knowing the difference between right and almost right." -- C.H. Spurgeon

I need wisdom and discernment desperately. 

"Blessed is the one who finds wisdom,
and the one who gets understanding,
for the gain from her is better than gain from silver
and her profit better than gold.
She is more precious than jewels,
and nothing you desire can compare with her.
Long life is in her hand;
in her left hand are riches and honor.
Her ways are ways of pleasantness,
and all her paths are peace.
She is a tree of life to those who lay hold of her;
those who hold her fast are called blessed."
--Proverbs 3:13-20

Wisdom is invaluable. I would drive (/ run/ explore/ hike/ etc.) for hours just to get these precious jewels.


Rest Day. For real this time :)

Today, I'm thankful for forgiveness.

Saturday, November 17, 2012

WOD 2012.11.17 - One Passion

"Give me one pure and holy passion
Give me one magnificent obsession
Give me glorious ambition for my life
To know and follow hard after you"

One Passion: to know Jesus

"But whatever gain I had, I counted as loss for the sake of Christ. Indeed, I count everything as loss because of the surpassing worth of knowing Christ Jesus my Lord. For his sake I have suffered the loss of all things and count them as rubbish, in order that I may gain Christ and be found in him, not having a righteousness of my own that comes from the law, but that which comes through faith in Christ, the righteousness from God that depends on faith -- that I may know him and the power of his resurrection, and may share in his sufferings, becoming like him in his death, that by any means possible I may attain the resurrection from the dead." --Philippians 3:7-11

WOD w/ The Repenters @ HBCYR

For time:
25 jump squats
1 suicide
20 burpees
1 suicide
15 push-ups
1 suicide
10 knees-to-elbow (alternating standing crunches)
5 suicides
(Time: 4:48)


3 Rounds
5 strict pull-ups
10 tuck jumps
15 sit-ups

- then -

7 Rounds for Time:
12 thrusters (75 lbs)
9 toes-to-bar
250 m run
(Time: 19:08)

Thursday, November 15, 2012

WOD 2012.11.15 - Protect this house

Protect this house

"Above all else, guard your heart for it is the wellspring of life." Proverbs 4:23

Though of the day

Integrity. Aligning what you say with what you do. Now go get some!

WOD @ random hotel in random city


- then -

100 burpees for time
~ 1 min improvement from last year.


Chipper. ~20 mins. Not tough but tiring. Good to be back home :)

Monday, November 12, 2012

WOD 2012.11.12 - Healthy eating


Rest day

Then ... (haha yea, .... need to be better at rest) did this a few times in my hotel room.

Time: 3:31, 2:49, 2:21

Thought of the day - Healthy eating

I've been trying to eat healthy. Lots of greens. Cutting caffeine. No processed stuff. And so on. Travelling makes everything harder. Fast food is the norm. Entire pizzas become a regular dinner. No joke.

No, I didn't suddenly turn fat. But I can slowly feel it. Parts of my body only I notice slowly packing on small layers of fat.

Someone once said you are the sum of the small things you do. The little decisions each day.

I know I need to eat healthy. For my body, no question. It also helps my mind and soul when my body is well-nourished.

I find that eating healthy one of the easier disciplines. It's harder to always choose "healthy foods" for the heart, mind and soul. It's easy to fill it with junk or shallow things. However, it's the deeper things that are more nourishing and eternal.

Sunday, November 11, 2012

WOD 2012.11.11 - Angst

Physical WOD

7:15 a.m. in random driveway (post devos)

For time:
KB Swings (55#)
DB Thrusters (25# DB's)
(Time - 9:49)

1:30 p.m. in the same random driveway (Rak Chazak)

20 min AMRAP (Team WOD)
30 double unders

Spiritual WOD

6 a.m. in house of random driveway

Proverbs 11
Psalm 63
Philippians 3:1-9

11 a.m. @ Harvest Bible Chapel in random city

Excited! =)
So, today, the pastor preached a message from Galatians 4:12-20 on "Directions, Detours and Destinations" from the series "Grace Filled Living". In short, our direction should be a gospel-centred freedom -- to pursue Christ, and not spend too much time in less important things.  We should avoid detours, or temptations that lead us astray. And our destination? For Christ to be formed in us. Are we thirsting for God more? Are we growing in love? Do we grieve over sin? Are we quick to forgive? Do we delight in the body of Christ? Sensitive to His prsence? Yearn for Christ? I know Christ is being formed in me, though the process is far from done. Exciting =)
Thought for the Day - Angst

Angst. Men of old had this angst, a deep feeling of fear or anxiety. An angst to know God more. I want this to be true for me:
"Yes, everthing else is worthless when compared with the priceless gain of knowing Christ Jesus my Lord. I have discarded everything else, counting it all as garbage, so that I may have Christ and become one with him. I no longer count on my own goodness or my ability to obey God's law, but I trust Christ to save me. For God's way of making us right with himself depends on faith." (Philippians 3:8-9, NLT)

WOD 2012.11.10 - Funerals

Physical WOD

7 a.m. @ HBCYR w/ The Repenters

20 mins
(1 suicide in between each set of burpees)

Score: 36/40, 176 burpees (prev score: 40/40, 180 burpees)

The weather was a bit chillier than 4 weeks ago, and the ground was especially cold. Nevertheless, we were blessed with wonderful weather.

Spiritual WOD

Victor then shared from James 1:22-25 about being more than just hearers of the word. We often forget who we are and get caught up in the day-to-day routine. I know sometimes I get convicted to change my diet or lifestyle after hearing a talk, then the next day, any remaining conviction vaporized.

Thought of the Day - Funerals

Yesterday (Nov 10) was my grandmother's funeral. She was one of the most beautiful women I've ever known and loved God so much.

During the funeral, there were two conflicting emotions. An emotion of intense sadness and loss. And an emotion of inexpressible joy that my grandmother is now with Jesus. While I mainly tried to keep an eternal perspective during the ceremony, I wonder if I can do this when someone closer to me passes on.

For the Christian, funerals are a celebration of someone's life, a time to grieve, and a time to rejoice. Strange, huh?

Friday, November 9, 2012

WOD 2012.11.09 - Knowing Christ

Workout of the Day - 6 p.m. @ CFM

Back squat
Warm-up: 2 x 45#, 2 x 135#, 2x185#, 2x225#
Working set: 8 x 2 x 255#

- then -

Skill work: Muscle-up progressions and dips

Thought for the day - Knowing Christ

"Indeed, I count everything as loss because of the surpassing worth of knowing Christ Jesus my Lord." - Philippians 3:8a

Paul counted everything as loss. Everything. All the things he worked so hard for his entire life.

For me, "everything" would include my career, family, friends, church and CrossFit. This would also include all the "good" I've done in my life. All of it. Rubbish. Not bad in and of themselves. But compared to the surpassing worth of knowing Him.

What does it mean to know Christ? It's beyond just getting through the day with a checklist of tasks (do devotions, eat, work, workout, pray, go to church). Rather, the "tasks" we engage in should center around knowing Him more.

And if I engage in a task that takes away my affection for Christ? Even if that task is not sinful in and of itself? If knowing and being known by Him is my goal, I should strip away all that so easily hinders so that I can run the race set before me (Hebrews 12:1-3).

(reflections based on Matt Chandler's sermon "Christianity Made Simple" during Young Adults @ HBCYR)

Thursday, November 8, 2012

WOD 2012.11.08

9 a.m. @ Caveman Strong

Overhead squats (3 reps, pause at bottom)
45#, 65#, 85#, 105#, 115#, 125#, 135#, 135# (failed)
(Wrists were starting to hurt... need to work on these more)

- then -

For time:
Row 800 m
50 KB swings (eye-level, used 2 pood)
Row 400 m
(Time: 6:56)

- then -

12 mins of ...
3 strict pull-ups
3 pistols (3 each leg)
(Weakness: pull-ups for sure!)

12 p.m. @ Seaway Valley CrossFit

3 rounds of...
10 different exercises for 30 s each
5 mins / round; 1 min rest in between

6 p.m. @ CrossFit Markham

Skill work: HSPU

- then -

5 rounds for time:
10 hang power clean and push jerk (135#)
1 rope climb (legless... only did this for the first round)
(~30 mins... pretty heavy, though my body was probably weary from the travel, poor sleep / nutrition and the other work puts earlier in the day. Still a fun workout)

- then -

Off to Harvest Bible Chapel for Young Adults :) Matt Chandler preached from Philippians 3:1-9. CrAzy stuff!

Monday, November 5, 2012

WOD 2012.11.05

Yes, I missed my last class. And yes, it was due to work. But! The silver lining is .... I made it back home in time for the last CrossFit class. Sanity restored. I should be ready for the long drive tonight.

Here's what went down:

Clean and jerk
1 x 135 lbs, 1 x 155 lbs, 1 x 185 lbs (not clean, but a PR)
1 x 135 lbs, 1 x 155 lbs, 1 x 175 lbs

- Then -

3 x 225 lbs, 3 x 245 lbs, 3 x 250 lbs, 3 x 255 lbs, 3 x 245 lbs
3 x 245 lbs, 3 x 245 lbs, 3 x 245 lbs, 3 x 245 lbs, 3 x 245 lbs

While my legs will probably be a bit sore, at least I got my squat fix for the week.  The massive veggie shake (~50 g protein) should help too.

Friday, November 2, 2012

For those midnight drives

You are oxygen, on a late night drive, to clear my head when hope has passed me by ...

WOD (2012.02.11)

Shoulder Press
5 x 65 lbs, 5 x 95 lbs, 5 x 105 lbs, 5 x 115 lbs

Push Press
3 x 125 lbs, 3 x 135 lbs, 3 x 135 lbs

12 min AMRAP
3 squat cleans
9 thrusters
(95 lbs barbell. 7 rounds)

Thursday, November 1, 2012

10,000 Reasons

I don't quite have 10,000 reasons to bless the Lord, but I definitely have quite a few!