Monday, December 31, 2012

New Year's Resolution: To be boring

My New Year's Resolution can be summed up by three words: to be boring.

I want to be boring ...
... on my facebook / instagram activity
... in what I eat
... in my workout schedule
... in my morning routine
... in what I read

By developing habits, my efforts will be more focused. And I will actually get things done. While eating the same breakfast / lunch sounds boring, it will be easier to dial in my body for peak performance.

We are all different. For some, it is easier to develop a plan and stick to it. Others like to "go with the flow". I fall in the latter category to a fault. It is easy for me to keep changing things, but much harder to stick with one thing long enough to carry it to fruition. For that, I need clarity of vision and the discipline to patiently continue. To not stray from the right nor the left, but to walk in the way.

Sunday, December 30, 2012

Lifestyle Goals for 2013

Daily track expenses
Weekly financial check-up and savings evaluation (Friday)

"Paleo" --> CKD/IF
- Avoid: rice, noodles, bread, processed sugar, etc.
- Include: meat, fruit, vegetables, nuts and seeds
- Exceptions allowed: lentils / legumes, post-workout whey, 1 cheat day (Saturday)
- No beer; no more than 1 glass of scotch or wine per week
- No more than 1 cup of coffee per day
Meal planning for the week
- Sunday afternoon

Physical fitness
At least 2 rest days per week (Thurs, Sun)
Be more effective in the gym (be ready to work hard, idle less)

Social network
Limit Facebook to twice / day (<10 div="div" mins="mins" total="total">
Personal e-mail to twice / day (<10 div="div" mins="mins" total="total">

Morning routine
Exercise + shower
Bible reading & prayer
Audio Bible

Evening routine
Family devotions
Read book to expand the mind 
Bible reading (same as morning) & prayer

Saturday, December 29, 2012

CrossFit Goals for 2013

Goals to achieve by May 2013
                               Josh                       Jireh
Deadlift 10 x 405 lbs
(1 x 405 lbs)
1 x 450 lbs
(1 x 365 lbs)
Back squat 1 x 315 lbs
(1 x 285 lbs)
1 x 405 lbs
(1 x 375 lbs)
Front squat 1 x 250 lbs
(1 x 225 lbs)
1 x 315 lbs
(1 x 295 lbs)
Shoulder Press 1 x 175 lbs
(1 x 145 lbs)
1 x 200 lbs
(1 x 175 lbs)
Bench Press 5 x 185 lbs
(5 x 155 lbs)
1 x 225 lbs
(1 x 205 lbs)
Clean 1 x 225 lbs
(1 x 205 lbs)
1 x 300 lbs
(1 x 265 lbs)
Snatch 1 x 185 lbs
(1 x 155 lbs)
1 x 200 lbs
(1 x 180 lbs)
Jerk 1 x 225 lbs
(1 x 195 lbs)
1 x 275 lbs
(1 x 225 lbs)
Pull-ups (kipping) 50
Fran sub 4:30
sub 3:30
2 k row sub 7:00

Sunday, December 23, 2012

WOD 2012.12.22 - The Sower Revisited

Revisiting the Parable of the Sower

I'm in Luke now (audio Bible) and got the chance to hear Jesus tell the parable of the sower through Luke's account. Luke 8:14 stuck out to me, where Jesus explains about the seed that falls among thorns.

And as for what fell among thorns, they are those who hear, but as they go on their way they are choked by the cares and riches and pleasures of life, and their fruit does not mature.

At times, it hits me I haven't matured much in some areas. Still the same, or settling for much less. Not willing to take responsibility nor leadership. Not wanting to commit nor bear burdens. One of the causes is a lack of focus. I'm "choked by the cares and riches and pleasures of life". I get distracted too easily and do not remain. What's the cure? Jesus explains in the next verse.

As for that in the good soil, they are those who, hearing the word, hold it fast in an honest and good heart, and bear fruit with patience.

Wow. I need to hold fast to the word of God and continue in patience. Lord, help me hold fast to your word and keep pressing on.

WOD @ CFM (Dec 24)

While this song is playing, 1 burpee every time you hear the word "Thunderstruck"

12 days of Christmas -- CFM-style
1 Handstand Pushup
2 goblet squats 72/55
3 Toes to Bar
4 Ball slams 50/30lbs
5 Golden ring dips
6 Burpees
7 Pullups
8 Air Squats
9 KB Swings (72/55lbs)
10 Box Jumps (24/30)
11 1 Arm DB Snatch 45/25lbs
12 Mountain climbers
(Time: 38:39, my tank brother finished in 26:29!)
this one was pretty bad too. thankfully we didn't have to do 4 burpees every minute on the minute!

WOD @ Home (Dec 23)

12 days of Christmas -- Rak Chazak
this was the same one as we did at JHo's. a friend came over to do the workout ... by himself. so I decided to join in. we did it individual-style (instead of partner) to get it over with faster. we still didn't finish it. the burpees were killer. I ended up finishing the round of 10's.

WOD @ JHo's crib (Dec 22)

12 days of Christmas -- Rak Chazak (partner WOD; 30 min time cap)
... EMOM (every min on the min) 4 burpees (starting the workout with burpees)
1 frog jump around island thing (half way then run the rest)
2 pistol squats
3 shuffle burpees
4 MMA sprawls
5 squat jump and kick your butt with feet
6 Star pushups
7 jumping lunges (both legs = 1 rep)
8 pushups
9 squats
10 mountain climber pushups
11 jump over tire/wire
12 burpees

(partnered with Jenny, an awesome ball of energy! we got to the 2 pistol squats of the round of 9's)

WOD @ CFM (Dec 22)

10 min AMRAP
7 KB swings (eye level; 75 lbs)
7 push-ups
7 box jumps (30")
(score: 10 rounds - the same score as Alex! he's such a tank!)

rest 5 mins

10 min AMRAP
11 KB SDHP (75 lbs)
11 burpees
11 Russian twists (each side; 55 lbs)
(2 rounds + 7 Russian twists each side)
Russian twists were definitely the limiting factor; my butt was a bit sore / chafed from doing too many sit-ups yesterday, when we did "Annie" (50-40-30-20-10, double unders / sit-ups, 7:41). However, yesterday's workout was at 6 a.m.! First time in a while :) 

rest / chill

6 rounds
45 s snowboard jumps
15 s clapping push-ups
- 2 min rest -
6 rounds
45 s shuffle / burpees
15 s toe touch push-ups
Oh man .... if I wasn't already sore .. I am now. Mat and I did this to have a sample of what a Game Changer workout feels like. I am certifiably sore.

Thursday, December 20, 2012

WOD 2012.12.20 - Good soil

Good soil

In the opening of Mark 4, Jesus tells the parable of the sower to a large crowd. In his explanation to his disciples later, Jesus explains:

The sower sows the word. And these are the ones along the path, where the word is sown: when they hear, Satan immediately comes and takes away the word that is sown in them. And these are the ones sown on rocky ground: the ones who, when they hear the word, immediately receive it with joy. And they have no root in themselves, but endure for a while; then, when tribulation or persecution arises on account of the word, immediately they fall away. And others are the ones sown among thorns. They are those who hear the word, but the cares of the world and the deceitfulness of riches and the desires for other things enter in and choke the word, and it proves unfruitful. But those that were sown on the good soil are the ones who hear the word and accept it and bear fruit, thirtyfold and sixtyfold and a hundredfold.”
--Mark 4:14-20

I want to be good soil. Where I hear the word, accept it, and bear much fruit. Too often, I find myself similar to rocky ground with thorns! Wavering, lacking steadfastness and easily distracted by this world.


1 x 95 lbs, 1 x 145 lbs, 1 x 145 lbs
1 x 165 lbs, 1 x 175 lbs (failed)

Back squat (145 lbs; prescribed - 185 lbs)
KB swings (55 lbs)
Time: 7:27

Post-WOD double-unders: 77 (goal: 100 by end of year)

As I reflect back on the workout, I think back to the parable of the sower. From that story, I am reminded I need an unshakable foundation and a laser-sharp focus.

Unshakable foundation: This involves understanding the "why". What drives me? Why push hard? Why keep pressing forward? Why endure? Why work with diligence and excellence?
I press on toward the goal for the prize of the upward call of God in Christ Jesus. --Philippians 3:14
Laser-sharp focus: This focus is a clarity of vision. Your pursuit. Dreams. Goals. Aspirations. These need to be crystal clear, untainted by any distractions, refined through discipline.
But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified. --1 Corinthians 9:27
 (photo credit: Alexander Chiu)

As a random aside, last night, I had a Christmas party in downtown Toronto and was thinking about where to park after work. Then I stumbled across this awesome site! You can find the nearest free and paid parking spots in Toronto! How cool is that!

Tuesday, December 18, 2012

WOD 2012.12.18 - Prayerful vigilance

Jesus at Gethsemane

"Then Jesus went with them to a place called Gethsemane, and he said to his disciples, 'Sit here, while I go over there and pray.' And taking with him Peter and the two sons of Zebedee, he began to be sorrowful and troubled. Then he said to them, 'My soul is very sorrowful, even to death; remain here, and watch with me.' And going a little farther he fell on his face and prayed, saying, 'My Father, if it be possible, let this cup pass from me; nevertheless, not as I will but as you will.' And he came to the disciples and found them sleeping. And he said to Peter, 'So, could you not watch with me one hour? Watch and pray that you may not enter into temptation. The spirit indeed is willing, but the flesh is weak.' Again, for the second time, he went away and prayed, 'My Father, if this cannot pass unless I drink it, your will be done.' And again he came and found them sleeping, for their eyes were heavy. So, leaving them again, he went away and prayed for the third time, saying the same words again. Then he came to the disciples and said to them, 'Sleep and take your rest later on. See, the hour is at hand, and the Son of Man is betrayed into the hands of sinners. Rise, let us be going; see, my betrayer is at hand.'"
--Matthew 26:36-46

The spirit is willing, but the flesh is weak. Oh how true this is! But Jesus says to watch and pray. To be vigilant, aware, not idle / slothful, and in prayer. Prayerful vigilance is a powerful thing.


Today was the last workout of the year at TCCC. This is the group that organized my first (unofficial) CF competition :) Here's what went down today:

Four rounds for time
1 bear crawl (gym length and back)
7 pistols (i.e. 1-legged squats)
1 stair ascent
7 butterfly sit-ups
7 bench jump-overs
(Time: ~10 mins)


After some rest, I stumbled over to CFM for the WOD. Today's workout felt good :) though an hour beforehand, I realized I should be more careful with what I put in my body. And for that matter, to be ever vigilant what I put in my mind, heart and spirit also. Here's what the workout looked like:

Shoulder press
5 x 95 lbs, 5 x 115 lbs, 5 x 125 lbs, 5 x 125 lbs (only got 3 reps)

Push press
3 x 145 lbs, 3 x 155 lbs, 3 x 165 lbs

20 min AMRAP
20 burpees
10 ball slams
20 body rows
10 ball slams
20 alt jumping lunges
10 ball slams
20 sit-ups
10 ball slams
(Score: 4 rounds + 10 burpees)

After a break, I practiced double-unders. Made it to 75. Think I finally found a rhythm. I just need to be relaxed. I'm hoping to make it to 100 unbroken by the end of this year.

Here is a really cool video on life, death and love. It tells the story of Jesus in a creative way. And here's an article titled "Stop Hanging Out with Women and Start Dating Them". Is hanging out an epidemic, or just where we are at in our society? What do you think?

Sunday, December 16, 2012

WOD 2012.12.16 - First CF comp

Awesome Verse(s) of the Day

But as he considered these things, behold, an angel of the Lord appeared to him in a dream, saying, “Joseph, son of David, do not fear to take Mary as your wife, for that which is conceived in her is from the Holy Spirit. She will bear a son, and you shall call his name Jesus, for he will save his people from their sins.”
--Matthew 1:20-21

Workout(s) of the Day

Today was my first competition! It was a fundraiser for a friend going to Uganda with Raising the Village. While my brother came first and beat me in both workouts, I had a lot of fun and felt good about each workout. Here's what went down today.


3 Rounds for Time
9 Shoulder to overhead (135 lbs)
12 KB swings (55 lbs)
15 Wall ball shots (20 lbs / 10 ft)
Time: 7:21


30 DU (double unders)
25 Box jumps (30")
30 DU
20 Pull-ups
30 DU
15 Front squats
30 DU
10 Wall climbs (these were nasty)
30 DU
5 Handstand push-ups
Time: ... forgot :p

After the competition, I went to small group for our last meeting of the year. We had a potluck and gift exchange! Lots of fun! Love my extended family :)

I ended up getting peanut butter filled pretzels. But the gift I had before was pretty cool -- it was a CD by shai linne called "The Atonement". While it got stolen from me, my super awesome small group friend lent it to me for the week to listen to :) Stoked!

Friday, December 14, 2012

WOD 2012.12.14 - The Centurion

The Centurion

Today I started the New Testament on my audio Bible. I'm so excited~! Check out this passage from Matthew 8:5-13. Super cool!

When he had entered Capernaum, a centurion came forward to him, appealing to him, "Lord, my servant is lying paralyzed at home, suffering terribly." And he said to him, "I will come and heal him." But the centurion replied, "Lord, I am not worthy to have you come under my roof, but only say the word, and my servant will be healed. For I too am a man under authority, with soldiers under me. And I say to one, 'Go,' and he goes, and to another, 'Come,' and he comes, and to my servant, 'Do this,' and he does it." When Jesus heard this, he marveled and said to those who followed him, "Truly, I tell you, with no one in Israel have I found such faith. I tell you, many will come from east and west and recline at table with Abraham, Isaac, and Jacob in the kingdom of heaven, while the sons of the kingdom will be thrown into the outer darkness. In that place there will be weeping and gnashing of teeth. And to the centurion Jesus said, "Go; let it be done for you as you have believed." And the servant was healed at that very moment.

The part in bold is right about where chills were sent down my spine. Here is Jesus Christ, offering to come and heal, when he could have just spoken a word, healed the servant, and went on his way. And even still incredible is the response of the centurion. I think the part that really got me was, "For I too am a man under authority, with soldiers under me." We learn to lead others by learning to be led.

Ultimately, the Christian leader is characterized by how he is led by Christ.


After hearing this exciting story, how could I not workout? :) Here's what went down today:

Burpee pull-ups
SDHP (72 lbs kb)

2 min rest

2 for 1 wall balls (wall ball shot + squat in between!)
burpee box jump (20")

1 min rest

25 burpee toes-to-bar
50 v-ups

time: 29:08

I need to pace myself or I'll gas out quickly. First time doing the 2 for 1 wall balls. Tricky at first ... then it's just tiring! I'm excited for my first CrossFit competition this Sunday! Come out to CFM @ 1 pm if you're free! It's a fundraiser for a friend (I have yet to meet) going to Uganda!

Tuesday, December 11, 2012

WOD 2012.12.11 - Unafraid


At the gym today, I saw Psalm 56:4 tattooed on a friend's shoulder.

Here's what it says:

"In God, whose word I praise,
in God I trust; I shall not be afraid.
What can flesh do to me?"

Deezed. Reminds me of a picture I saw on tumblr.


On the drive home, a passage from Joel 2 stuck out:

"'Yet even now,' declares the LORD,
'return to me with all your heart,
with fasting, with weeping, and with mourning;
and rend your hearts and not your garments.'
Return to the LORD your God,
for he is gracious and merciful,
slow to anger, and abounding in steadfast love;
and he relents over disaster. 
Who knows whether he will not turn and relent,
and leave a blessing behind him
a grain offering and a drink offering
for the LORD your God?"
--Joel 2:12-14


Today's workout looked something like this:

Push Press
5 x 95 lbs, 5 x 135 lbs, 4 x 155 lbs, 1 x 175 lbs (lost grip)
5 x 95 lbs, 3 x 125 lbs, 3 x 125 lbs, 3 x 125 lbs

Deadlifts (225#)
Time: 9:47, 1 hr rest, 17:45

Monday, December 10, 2012

WOD 2012.12.10 - Steadfastness


"Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing." --James 1:2-4


2 rounds (with 45# bar)
8 snatch balance
8 Sotts press

Clean and Jerk
1 x 95 lbs, 1 x 145 lbs, 1 x 175 lbs, 1 x 195 lbs (PR!)
1 x 205 lbs (fail*), 1 x 205 lbs (fail**), 1 x 205 lbs (fail**), 1 x 205 lbs (fail**)
*failed the clean
**failed the jerk (i.e. clean PR!)

Skill work
Kipping HSPU (deficit)
Butterfly pull-ups

4 x 500 m run (not for time)

7 mins max burpees (106 reps)

Sunday, December 9, 2012

WOD 2012.12.09 - No accident

Rest day

Today is a rest day, and what an awesome rest day it has been! My caffeine today came only from green tea (no coffee for the first time in a while). I also resisted multiple urges to workout. My body needs the rest.

Accidental sin

At church today, we heard about how Adam and Eve sinned. One of the things that struck me was the progression of sin. For Eve, she saw, she wanted, and she took (in simple terms). James 1:14-15 says, "But each person is tempted when he is lured and enticed by his own desire. Then desire when it has conceived gives birth to sin, and sin when it is fully grown brings forth death."

In my own life, I find I don't so much "fall" into sin as I "walk" into sin. In sin, there are no accidents.

Accidental holiness

In the same way, there are no accidents in our pursuit of holiness. We don't just "stumble" into holiness. We need to toil and strive to be better each day. And to be never satisfied, since we are comparing ourselves to the holiness of Christ. Paul gives a good illustration with his own life in his letter to the Philippians. "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. Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies ahead and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus. Let those of us who are mature think this way, and if in anything you think otherwise, God will reveal that also to you." --Philippians 3:12-15

WOD 2012.12.09 - Holy discontentment

"What If" by Nichole Nordeman (YouTube). A powerful song.

Team Workout at Harvest Bible Chapel (team blog). Quads sore. Those frog jumps. Haven't felt like this in a while.

Holy discontentment. Philippians 3:12-15. Pressing on to obtain the prize. Toiling and striving. Never satisfied. Comparing my life with the holiness of Christ. Falling short. Always. 

Tuesday, December 4, 2012

WOD 2012.12.04 - Abide

Spiritual WOD: Abide - John 15

v2 "Every branch in me that does not bear fruit he takes away, and every branch that does bear fruit he prunes, that it may bear more fruit."
  • Getting "pruned" isn't always fun, but I definitely need it so that I can bear more fruit.

v5 "I am the vine; you are the branches. Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing."
  • Abide. I need to be in Christ and let Him rule in me. The fruit of the Spirit -- love, joy, peace, patience, kindness, goodness, faithfulness, and self-control (Gal 5:22-23) -- is something I cannot produce of my own strength. I truly need Him. I am deficient, he is sufficient.

v7 "If you abide in me, and my words abide in you, ask whatever you wish, and it will be done for you."
  • "...and my words abide in you". Treasuring (and memorizing) His Word, which is of indescribable value. I long to long for more.

Physical WOD

Tue Dec 4

@ hotel - most awesome hotel gym I've seen so far!

4 x 8 @ 225 lbs
Clean complex
5 x (1 squat clean + 1 hang squat clean + 2 front squats) @ 135 lbs
*barbell harder to handle, and grip had to also resist torque, making for a cool workout

@ cfm

6 x 2 @ 345 lbs
WOD - FGB style (3 rounds for max total reps)
1 min burpees
1 min power snatch (75 lbs)
1 min wall balls (20 lbs / 10 ft)
1 min chest-to-bar pull-ups
1 min box jump (24")
1 min break
(Score: 208)

Mon Dec 3

5 km jog in Gananoque Trail (see photo in Instagram)

Sun Dec 2

200 push-ups not for time