Monday, November 18, 2013

All In (Billy Graham)

These things I have spoken unto you, that in me ye might have peace. In the world ye shall have tribulation: but be of good cheer; I have overcome the world.
–John 16:33

From a devotional by Billy Graham I recently read:
The Christian life is the most satisfying, but only when we actually go all out and all the way. It is the Christian who tries to compromise who finds life miserable, for he has all the problems, without the fellowship that comes through surrender. For every trial and test, Christ supplies an abundance of grace with which to bear it, and in our weakness we are made strong.

Tuesday, October 29, 2013

Morning Coffee: Tue Oct 29

Morning Coffee

Keurig machines are amazing. Enough said :)

Passages from this morning

This morning, Carmelina came over for devotions and coffee. Here are two passages that stood out to us during our time in God's Word.

Justice is turned back,
    and righteousness stands far away;
for truth has stumbled in the public squares,
    and uprightness cannot enter.
Truth is lacking,
    and he who departs from evil makes himself a prey.

The Lord saw it, and it displeased him
    that there was no justice.
He saw that there was no man,
    and wondered that there was no one to intercede;
then his own arm brought him salvation,
    and his righteousness upheld him.
--Isaiah 59:14-16

Check out this video on intercession. This video references this passage in Isaiah and unpacks the importance of intercessory prayer.

Jesus said to them, “My food is to do the will of him who sent me and to accomplish his work. Do you not say, ‘There are yet four months, then comes the harvest’? Look, I tell you, lift up your eyes, and see that the fields are white for harvest."
--John 4:34-35

James MacDonald referred to John 4 (Samaritan woman) in his talk on fasting as part of his series, Developing the Disciplines of Authentic Faith. There are two parallel stories going on. One is with the woman at the well who discovers that God looks at the heart and that Jesus is the Messiah.

The other story is about the disciples, who are went to the town to get some food while Jesus was doing the will of His Father. For Jesus, that is his food. Too often, I'm preoccupied with my immediate hunger and what I want ... now. My wants, my desires, my cravings. This is a refreshing passage that reminds us of what truly satisfies and the urgency of the gospel message.

Thursday, September 26, 2013

Morning Coffee: Thu Sep 26

Morning Coffee

"Medium black coffee, please?"

"Anything else, sir?"

"Um ... no. ... oh wait ... yes. Would you add a bagel with cream cheese?"

Okay, this is not exactly your power breakfast of champions. I'm trying to clean up my diet but it's hard when your body is tired. Needless to say, I certainly appreciated the coffee!

Verse of the Day (Bible Gateway)

For we know him who said, “It is mine to avenge; I will repay,” and again, “The Lord will judge his people.” It is a dreadful thing to fall into the hands of the living God.
-- Hebrews 10:30-31 NIV

This passage is a warning for Christians who continue in sin. God's kindness is to lead us to repentance (Romans 2:4), to a change in heart and life direction. The journey is certainly difficult, seemingly impossible at times. But our God is greater. This truth is both convicting and encouraging to me.


So since I'm mainly by myself these days, I have been eating out, being too busy (or lazy) to go grocery shopping. Well, you'll be happy to know that I went grocery shopping yesterday! Here's what I got.

It's not totally clean. For example, the cereal and bread are certainly "violators", but they are also alternatives when I have my McDonald's or snack cravings. As these Morning Coffee posts continue, you'll see a broader (and healthier?) selection of foods -- and snack alternatives!

Below is a picture of today's lunch I made last night! It's simply steamed vegetables and chicken seasoned with salt, pepper, oregano, garlic powder, a bit of lemon juice, and a light coat of honey dijon BBQ sauce. Not super duper healthy, but still not too bad. Besides, who else is going to use up all those BBQ sauce bottles I have in my fridge?

Fitness: Body

It took me a while yesterday to get moving. I was planning to do interval runs but had some sharp chest pains (near the middle-right part of my lung). The pains kept coming on intermittently for an hour or so. My usual solution (drink water) didn't work as well this time. So I headed to the gym with Carmelina.

We did a light warm-up on the stationary bike, then I started feeling better. We did 6 sets of tough intervals and had some good laughs in between :) By the end of the interval session, my chest pains were all gone!

Shortly after, we drove over to a nearby church to workout. I joined them for a light partner workout after working on some snatch technique on an empty bar and with 95 lbs.


Okay! That's all I have time for today. I hope you all have a superfun energetic day filled with smiles :) :) :)

Soli Deo Gloria

Wednesday, September 25, 2013

Morning Coffee: Wed Sep 25

Morning Coffee

This morning I picked up at a Tall Blonde from Starbucks. Early mornings are tough but the coffee certainly helps!

Verse of the Day (Bible Gateway)

My dear children, I write this to you so that you will not sin. But if anybody does sin, we have an advocate with the Father—Jesus Christ, the Righteous One.
-- 1 John 2:1

This verse brings me great assurance. While I try to live as God tells me, I still do battle against sin. When I fall, when I feel unworthy or inadequate, I have Jesus Christ, who stands in the gap, interceding for me.

Fitness: Body

On Monday, I had the opportunity to shadow a coach to see how things go down in the fitness world. Pretty cool I must say! I ended up working out with the group and helping coach, growing in confidence as time went on.

The feedback I received was quite helpful. It's good that I'm friendly. One of the things to work on is being more vocal. I want to be the best I can be as a coach by helping others be the best they can be.

I also ordered the manual to study for the personal training exam offerred through CPTN and doing my First Aid / CPR this weekend! I can't wait for the manual to come in so I can dive right in. In the near future, I also plan to get my CrossFit Level 1 and Oly Lifting certs. There's an Oly Lifting cert Oct 5-6, but unfortunately, it conflicts with the Act Like Men conference, which I'm even more stoked about!!

Fitness: Mind

As I said previously, I want to develop the discipline of reading daily. That ... has not been going. By the time I'm ready to read, I'm pretty beat. I'm going to make it a priority tonight.

Sharpening the mind takes intentionality. As in every other area of life, we do not stumble upon excellence. We need to persist consistently.

Fitness: Heart

God continue to work on my selfish heart. What does it mean to be selfless in my relationships?

I was also reminded about my heart at work. Am I working wholeheartedly, as working for the Lord and not for men (Colossians 3:23-24)?

Fitness: Spirit

Being fit spiritually sounds so abstract at times. For me, at this time, it means developing a fervent prayer life. And that .... requires intentionality and discipline. I see a common theme developing :)


Okay!! Time to get back to work!

Christ is all.

Friday, September 20, 2013

Morning Coffee: Fri Sep 20

Morning Coffee

Today's cup is from Tim Hortons since Starbucks opens a bit later. I did try making my own this morning, but it ended up being too bitter, even with some almond milk as a treat.

I'm pretty tired this morning. Late nights and early mornings are a bit tough, but I'm loving it! Oh! And tomorrow will be my first dragonboat race of the year! I'm pretty excited and nervous. This also means an early morning, but it wil be fun to see old friends and teammates.

Verse of the Day (Bible Gateway)

Be glad, people of Zion, rejoice in the Lord your God, for he has given you the autumn rains because he is faithful. He sends you abundant showers, both autumn and spring rains, as before.
-- Joel 2:23

Yes, rejoice indeed! It is easy for me to get caught up with material pursuits, or just caught up with .... me. Yes, I know. I'm selfish that way. But I'm working on it. God is working on it -- on me, that is.

Fitness: Body

I did not get to workout yesterday, but I did do a random ~100 m sprint in an effort to be traffic. I realized how much my capacity has dropped. I need to move steadily back up.

My most pressing need is to stay mobile and injury-free. I spend most of my day sitting. Sitting at my desk. Sitting in the car (long commutes and work trips). If I don't workout consistently, I'm spending most of my time mobilizing.

My body is getting older -- ha! I need to spend more time warming up and it's harder to get away with things now. This just means I need to be more conscious and intentional of what I do.

Fitness: Spirit

I also need to be intentional in my spiritual growth. It is easy to be complacent and lazy in my walk with God. As in any relationship, it takes work.

I was at a leaders' meeting last night. As we were talking, I realized how inadequate I am. Sometimes I just want to throw in the towel (before even entering the ring!). I wonder how Jesus felt. And how He kept on and endured. I'm amazed at the staying power of Christ on the cross.

Fitness: Heart

Being in a relationship really exposes my selfishness. Yup, I'm quite selfish. It's all about me me me me me me me me! But God calls us to look to the interests of others (Philippians 2:4) and to lay down our lives for others (John 15:13).

I think about the song, Lay Me Down. If I ever need motivation to do a burpee workout, I'll just play this song and will be laying me down quite often =) But seriously, check it out! This song will stir you up!

Fitness: Mind

As promised, here's the book I'm going to read. "Manhood Restored" by Eric Mason. I've been starting a bunch of good books but never finishing one. So here is one book that I am starting fresh and will commit to finishing by next week. I read through the forwards and the Introduction last night. And I'm excited :) I look forward to updating you all with what I discover.


Okay! Time to work :) For Christ alone.

Thursday, September 19, 2013

Morning Coffee: Thu Sep 19

Morning coffee

I am at my desk about to head onsite for work. I am slowly waking up thanks to the goodness of God and the Grande Blonde from Starbucks.

I have not been blogging for a while. Here's to an effort to start blogging again :)

Verse of the Day (Bible Gateway)

Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.
-- Ephesians 4:29

Fitness: Body

I miss CrossFit. It's been several months since I have been doing CrossFit regularly. I feel my body getting older -- ha! But it's been good too. This time away has allowed me to start saving bit by bit. My "financial fitness" definitely needs work!

Last night, I dropped in to a church where they do CrossFit workouts Wednesday nights. I had one purpose: PR on my clean (225#). This has long been an elusive weight for me (mainly mental). After several attempts over the past several months, I finally nailed it last night! Here is video proof courtesy of Carmelina :)

Fitness: Mind

Reading is one of the habits I have been talking more about rather than doing. I think it is really important to read regularly. I have a bunch of books that I'm trying to get through. I'm good at starting, not so good at finishing. I'm going to pick one book today (aside from the Bible), and will read that consistently. I'll update you guys on tomorrow's "Morning Coffee".


Okay! That's all the time I have for now. Off to work!

Wednesday, July 3, 2013

Running Happy =)

Brooks has a cool catch phrase: "Run Happy". I have been a long-time fan of Brooks and a big believer in the idea of running happy - discovering the little things (and big things) that make us smile along our running adventures.

While the idea of "Run Happy" always appealed to me, it has been a long time since I truly ran for the love of running. I have been caught up in the "9-5" of work and the crazy drives that accompanies my job. There were recent instances that brought back this "Run Happy" spirit to me:

1. Scotiabank Toronto Waterfront Marathon Pacer Meeting: I am volunteering as a pacer for a half marathon in the fall and the pacer program is sponsored by Brooks. When I arrived, I was greeted by a slew of friendly faces and exciting individuals. Just being there and hearing them talk made me itch to run again. It was like a breath of fresh, "Run Happy" air!

2. Yesterday's spontaneous run: Yesterday I had to get to my car at the GO station. So I threw on my shoes and jogged the 2 km to the station. My legs felt a lot heavier than normal. Yet my spirit felt lighter. By the end of it, I wanted to keep running to the gym, but Reason intervened and I drove there so I could make it back in time for a little birthday thing afterwards.

The gym itself was a "Run Happy" experience. While I wasn't running, I also wasn't destroying my body nor was I lazily moving between machines. The workout was light and refreshing. I felt a slight burn, but consciously held myself back from going heavier or going for more reps, knowing that my body needed to gradually build up strength and endurance again. Patience and consistency was key.

Here's what I did last night at the gym:

1000 m row (warm-up, <2:00 m="" p="" pace="">
3 sets of: 10 shoulder press/10 bicep curls (25 lbs DBs)
3 sets of: 10 lunges (25 lbs DBs)
5 sets of: 5 deadlifts/1 hang squat clean/5 front squats (135 lbs)
3 sets of: 5 strict pull-ups

Nothing fancy. Nothing heavy. Nothing stupid. Just one day at a time.

Tuesday, July 2, 2013

Surrendering Anger with Humility

Last Thursday at Harvest Young Adults, we continued our series "Taking Care of Each Other" with a session called "Surrendering Anger with Humility".

Anger has been an issue I never thought I had, since I often ignore issues or suppress my emotions. I later realized that this too is a form of anger.

Here are some lessons I learned to become emotionally fit by understanding and handling anger God's way.

Four questions to ask when someone is angry

1. What was going on?
2. What did you do? (response)
3. What were you thinking?
4. What were you really looking for? (Getting to the heart issues)

When you're angry, consider:
- What idols are being messed with on your life? Eph 5:26
- What do I want so much I'm willing to kill for it? Anger inside the heart is murder
- What are the heart issues? Anger usually masks other emotions (e.g. fear)

Ephesians 4:31-32 - no room for anger in the Christian life

Bitterness is like a weed strangling your life

Why are you angry?

The secular view suggests chemical imbalances, poor ability to respond to stress / conflict, etc. The Biblical view distinguishes between a righteous and sinful anger. Most of our anger is sin (unless we are defending the helpless or standing up for our God). Sinful anger is a heart issue.

Self deception: Often when we are angry, we deceive ourselves in thinking we can act like God and get away with it. We need to remember that He is God and we are not.

Is the anger really solving the issue?

Anger never solves the issue. An illustration was given of how typical conflicts in marriage relationships arise by an all-too-common dance between fearful and angry hearts.

You cannot control anger. You have to surrender to humility.Surrender anger along with your rights

Be gentle but direct. Like velvet steel.

Final consideration

Are you angry out of habit? Why are you really angry? 

Our anger usually arises from an offense of personal glory, not when God's glory is at stake.

Wednesday, June 26, 2013


WOD - June 25

Dropped into CrossFit Ark with Carmie! I had so much fun. Definitely miss CrossFit!

30 clean & jerk for time (135#/95#)
Carmie: 6:20 (65 lbs)
Josh: 6:34 rx


500 m row
Carmie: 2:04.0
Josh: 1:38.4


I am looking for ways to get stronger. There's no shortcut to hard work, but there are plans out there to help you get there. One plan currently used by The Outlaw Way is the Smolov Jr program. I'll post more when I get a chance to try it out. For now, here's the calculator they use. If any of you tries this (or have any other ideas), please let me know. Always open to suggestions :)

Smolov Jr Calculator

More on Smolov jr

Sunday, April 28, 2013

Sunday reflections

Jonah 2

v. 2 "I called out to the LORD, out of my distress, and he answered me"

v. 7 "When my life was fainting away, I remembered the LORD"

v. 8 "Those who pay regard to vain idols forsake their hope of steadfast love."

1 Corinthians 15:58 Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord, knowing that in the Lord your labor is not in vain.

1 Corinthians 16:13-14 Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.

Colossians 1:9-10 And so, from the day we heard, we have not ceased to pray for you, asking that you may be filled with the knowledge of his will in all spiritual wisdom and understanding, so as to walk in a manner worthy of the Lord, fully pleasing to him, bearing fruit in every good work and increasing in the knowledge of God.

Sunday, April 21, 2013

Reflections on an afternoon drive

With promises of warmer weather, field work starts up again tomorrow, and with that, the beginning of my travels this year.

I'm writing from Gananoque, near 1000 Islands, just east of Kingston. Here are a few reflections from my afternoon drive.

Reflection 1: "I am Jonah"

Today's sermon at church, our pastor talked about Jonah. So many things struck me from that sermon. I especially liked the part when the sailors asked Jonah who he was. His reply was simply: "I am a Hebrew, and I fear the LORD, the God of heaven, who made the sea and the dry land."

First reaction is "Yikes! We're messing with the wrong god!" The other thing that struck me was Jonah's identity. It reminds me of that epic moment in the movie, Gladiator, when Maximus responds to Commodus (reference).

Gladiator Quotes

[Commodus enters the Colesseum arena to greet the Spaniard]
Commodus: Rise. Rise.

[Maximus stands up, clenching an arrow head in his right hand and in that same moment Lucius runs to join Commodus standing in front of him]
Commodus: Your fame is well deserved, Spaniard. I don't think there's ever been a gladiator to match you. As for this young man, he insists you are Hector reborn. Or was it Hercules? Why doesn't the hero reveal himself and tell us all your real name? You do have a name?

Maximus: My name is Gladiator.
[turns away from Commodus]

Commodus: How dare you show your back to me! Slave, you will remove your helmet and tell me your name.

[Maximus removes his helmet and turns around to face Commodus]
Maximus: My name is Maximus Decimus Meridius. Commander of the Armies of the North, General of the Felix Legions, loyal servant to the true emperor, Marcus Aurelius. Father to a murdered son, husband to a murdered wife. And I will have my vengeance, in this life or the next.

[Commodus is clearly in shock and without words]
Quintus: Arms! 

Isn't that epic? Wow. Who are you? 

Reflection 2: Epic Worship Music

I'll end this post with two worship songs that really spoke to me:

1. Matthew West's, "Hello, My Name is". This song speaks to my identity, who I once was and who I am now in Christ. There were definitely wet eyes during this song as I was driving.

2. Jeremy Camp's, "Reckless". This song came on right after "Hello, My Name Is". When I heard it, I wanted to start rowing. Weird, huh? This song connected to a deep longing within to be reckless for His glory. To make much of Him because He has made much of me. Enough said, just listen to the song :)

Saturday, April 20, 2013

Learning to finish well

The year started strong. I was diligent in my Bible readings, serving Christ in joy and growing in community. 

More recently, my life has been dry -- at least on the inside. This post is a self-reflection on my struggle to finish well, not on how to finish well. The latter I still need to learn.

It started a couple months ago. I made three dangerous choices:

1. I fought for a diligent and fervent prayer life.
2. I started sharing my faith.
3. I asked God for passion.

Shortly after a temporary high, 

1. I chose sleep over prayer, my job over my God;
2. I cared more for my comfort than the eternal destiny of others; and
3. I filled my life with the passions and cares of this world, giving little room for a sold-out heart for God.

My past self was resurfacing. Yikes! For example, Proverbs 12:16 says, "The vexation of a fool is known at once, but the prudent ignores [or overlooks] an insult." How easy it has been to be the fool rather than the prudent man.

A look on the surface tells me I struggle with anger problems. Looking deeper, I realize that anger is one of my many struggles of the flesh. And when I'm not abiding in Christ, the flesh often resurfaces. 

I do what I don't want to do, and I don't do what I want to do. Or as Paul so aptly wrote, "For I delight in the law of God, in my inner being, but I see in my members another law waging war against the law of my mind and making me captive to the law of sin that dwells in my members. Wretched man that I am!" 

It would be depressing if it ended here. Thankfully, Paul continues, "Who will deliver me from this body of death? Thanks be to God through Jesus Christ our Lord! So then, I myself serve the law of God with my mind, but with my flesh I serve the law of sin." (Romans 7:22-25) 

And then, "Boom!" Romans 8. 

Friday, March 8, 2013

Open WOD 13.1

WOD 2013.03.07 - Open WOD 13.1

17 min AMRAP
40 Burpees
30 Snatches (75 lbs)
30 Burpees
30 Snatches (135 lbs)
20 Burpees
30 Snatches (165 lbs)
10 Burpees
Snatches (max rep @ 210 lbs)

Burpees are chest to ground and touching target 6" from reach. My current snatch PR is 155 lbs. My goal is to at least attempt 165 lbs. We'll see though. I've never done Isabel (30 snatches @ 135 lbs for time).

Update: I only made a small dent into the set of 135 lb snatches. Final score was 108 (8 reps at 135 lbs). Definitely underestimated the workout!

WOD 2013.03.06

Hang squat snatch
1 x 95 lbs, 1 x 115 lbs, 1 x 135 lbs, 0 x 165 lbs (failed)

- then -

5 rounds for time
10 Front squats (155 lbs)
20 Box jumps (24")
30 Butterfly sit-ups
(Time, 19:40)

Tuesday, March 5, 2013

Eternal weight of glory

From this morning's reading,

2 Corinthians 4:16-18, "So we do not lose heart. Though our outer self is wasting away, our inner self is being renewed day by day. For this light momentary affliction is preparing for us an eternal weight of glory beyond all comparison, as we look not to the things that are seen but to the things that are unseen. For the things that are seen are transient, but the things that are unseen are eternal."

What a loaded passage! At times, I think about the weight of leadership. The weight of responsibility. The weight behind one's words. To think about an "eternal weight of glory" ... I can't even begin to fathom how heavy that would feel. Maybe analogous to a 500 lb back squat!

Now "this light momentary affliction is preparing us for this eternal weight of glory". I think about the stress at work. The stresses and worries of life. The hurts and the sorrow. All these things somehow prepare us for this "eternal weight of glory". This is definitely a good reminder to not get caught up in the small things and keep an eye on the bigger picture.

WOD 2013.03.05 (Monday's WOD ... today is a rest day!)

Hang squat cleans
2 x 135 lbs, 2 x 155 lbs, 2 x 165 lbs
2 x 185 lbs, 1 x 215 lbs (missed the second rep)

- then -

30 C&J for time (9:46 ... I have a long way to go)

Wednesday, February 13, 2013

WOD 2013.02.13 - Coffee with God


Strict press
The plan was 5-5-3-3-1-1. Here's what happened:
5 x 95 lbs, 5 x 95 lbs, 3 x 115 lbs, 5 x 115 lbs
1 x 135 lbs, 3 x 115 lbs, 5 x 125 lbs, 0 x 145 lbs
Yup, that last attempt was way to big a jump for me.

- then -

4 Rounds
(1 min each; 1 min rest between rounds)
Double unders
Ball slams (50 lbs)
Ring dips
I was definitely a lot more tired than normal. For some reason, today was a "bleh" day. I find if I win the battles in the morning, whatever they may be, the rest of my day is great.

Morning Devotions

I'm working on spending time with God in the mornings. To meet with God before meeting whatever comes my way. I find I really need that.

My approach to reading the Bible is just straight reading. I do think and read carefully, but I also don't have (or make) the time to sit there for an hour meditating on what I just read. There are other times when I do meditate / savor, but for my morning reading, I treat it like breakfast. So essential. Delicious and enjoyable. I don't always remember what I ate, but I know I was nourished. And it makes a world of a difference when I have breakfast (unless I'm intentionally fasting / changing up my diet).

Prayer. This is also so important. I need to be driven to my knees each day. Someone mentioned preaching is standing before men on behalf of God, whereas prayer is standing before God on behalf of men.

I can't wait to have coffee with God tomorrow morning! I'm off to go have a chat with Him. Have a good night (or excellent day, depending when you read this).

A picture of the supercool journal I picked up this weekend. "Coffee with God". How cool is that?!

Tuesday, February 12, 2013

WOD 2013.02.12


6 x 135 lbs, 6 x 135 lbs, 6 x 185 lb s, 6 x 185 lbs
6 x 225 lbs, 6 x 225 lbs, 6 x 275 lbs
3 x 365 lbs, 3 x 365 lbs

- then -

4 Rounds for Time
7 Toes-to-bar
14 KB Swings (72 lbs)
21 Hand release push-ups
(Time: 6:55)

Incredible lesson from Harvest Men's Conference 2013
"The Christian's response to sin should not be guilt leading to shame, but rather conviction leading to change."

My new favorite song:
"Good and Faithful Friend" by Andi Rozier

Thursday, February 7, 2013

WOD 2012.02.07

Fri Feb 8 2012

Rest day

Thu Feb 7 2012

Overhead squats
4 x 95 lbs, 4 x 115 lbs, 4 x 135 lbs, 4 x 135 lbs

- then -

20 min AMRAP
4 rope climbs
8 burpees
4 pistols per leg
8 deadlifts (275 lbs)
Score: 4 rounds + 1 deadlift

Wed Feb 7 2012

Rest day

Tue Feb 7 2012

Push press
4 x 95 lbs, 4 x 135 lbs
4 x 165 lbs, 4 x 165 lbs, 3 x 165 lbs, 4 x 165 lbs

- then -

"The Chief"
5 Rounds
Max rounds in 3 mins of:
- 3 power cleans (135 lbs)
- 6 push-ups
- 9 squats
1 min rest
(Score: 443 reps)

Monday, February 4, 2013

WOD 2013.02.04


1x135 lbs, 1x225lbs, 1x275lbs
1x295lbs (PR),
1x315lbs (failed), 1x315lbs (failed), 1x315lbs (failed)

- then -

10 min AMRAP (Open WOD 11.1)
30 double unders
15 snatches (75 lbs)
(score: 4 rounds)

Also, I've been working on my burpees. Here is a log of some burpee attempts:

100 burpees for time
Tues, Jan 22, 2013: 5:57 (100)
Sat, Feb 2, 2013: 5:41 (100), 7:48 (130)*
*130 burpees since I lost a bet (guess the price of groceries; each $1 difference from total is 10 burpees; I was off by $13)

The goal is to beat my brother (his time was 5:21 last September!). I have a long way to go..

Monday, January 7, 2013

WOD 2012.01.17 - C & J PR

Jan 7 2013


Work to 1 RM C & J PR.
95 lbs - 145 lbs - 195 lbs - 205 lbs (failed) - 205 lbs (PR)

Front squat (3 s pause at bottom)
3 x 155 lbs, 3 x 155 lbs, 3 x 205 lbs
3 x 175 lbs, 3 x 200 lbs, 3 x 200 lbs

1 ring muscle-up (and 1 skin tear :P)

Max clean attempts (i.e. fun with Ben!)
245 lbs (failed), 225 lbs (failed), 225 lbs (failed; almost caught it though!)

Jan 6 2012

GameChanger Workout (Game Day #8 @ Markham YMCA

6 rounds
8 sets / round
Each set = work + active rest
work = 30 s, 45 s, 60 s, 75 s, ... then back down -.-
rest = 15 s each
goal: accumulate max reps

A huge congratulations to all my friends who competed (CrossFit Markham, Rak Chazak Markham / London, Iron Dragons). A super awesome congrats to the two teams that made it to the finals (Young Guns from CFM, and Monster Kookies who ended up winning it all!). And finally, a SUPER HUGE SHOUT OUT to Kimi, who laid her heart out there, toughing it out not only in the competition, but in the hospital too!

Thursday, January 3, 2013

WOD 2013.01.03 - Quick post

Thu Jan 3 2013

2 km  row (1:56 / 500 m pace)

EMOM for 10 mins
2 Power cleans
@ 185 lbs for first 6 sets
@ 190 lbs for last 4 sets

10 min AMRAP
2 rope climbs
10 burpees
15 front squats (135 lbs)
Score: 3 + 5 front squats (started on burpees)

Wed Jan 2 2013

2 km row (2:03 / 500 m pace)
Run to CFM

Work on pull-ups (kipping / strict)

Push Press (sets of 3)

2 muscle-ups (or 6 ring dips)
8 KB swings (72 lbs)
Josh: 3 rounds (rx)
Jireh: 1 round (rx) + 6 rounds scaled
Mom: 10 rounds!
Charis: forgot :p

Got own'd by my mom!