Joshua Wang

Carmie's back! My beautiful girlfriend just got back from Italy Saturday night. To celebrate, we decided to cook together. The menu? Steak, grilled vegetables, salad, and homemade tomato sauce! Here are some pictures: Homemade tomato sauce! The Sauce! Making good use of our grill - Steak! Grilling peppers and mushrooms Sliced peppers to flatten for better grilling Aerial view of deliciousness Close-up of the grilled veggies A well-plated meal Leftovers are the best!

Morning coffee: Tim Hortons Medium Black Coffee ++ 6 a.m. wake-up. No morning workout, opting for rest. Took time to make and enjoy breakfast. ++ Same general breakfast / lunch, switching mixed greens with the romaine. Breakfast I was walking by the cafeteria and found out it was BBQ day! Fortunately, I didn't bring my wallet and had made lunch. While I definitely love BBQ, I like feeling fit a bit more. Here's the lunch I ended up eating today :) Lunch myfitnesspal profile

Morning coffee: Tim Hortons Medium Dark Roast ... then a small cup of freshly brewed coffee at the office :) ++ "For this is the will of God, your sanctification: that you abstain from sexual immorality; that each one of you know how to control his own body in holiness and honor, not in the passion of lust like the Gentiles who do not know God; that no one transgress and wrong his brother in this matter, because the Lord is an avenger in all these things, as we told you beforehand and solemnly warned you. For God has not called us for impurity, but in holiness. Therefore whoever disregards this, disregards not man but God, who gives his Holy Spirit to you." --1 Thessalonians 4:3-8 ++ I woke up this morning at 6 a.m. and started my exercise routine at 6:30 a.m. My goal during this time was to complete a specific work set, and more importantly, to improve my quality of life during my work day. I held back on one exercise, saving it for tonight. I'm learnin

Morning Coffee: McDonald's Small Coffee ... then shortly after, Tim Hortons Small Coffee :) ++ "Finally, then, brothers, we ask and urge you in the Lord Jesus, that as you received from us how you ought to walk and to please God, just as you are doing, that you do so more and more." --1 Thessalonians 4:1 ++ "Blameless" by Building 429 ++ A great post on waking up early:  Sleep Hacking: A 21-Day 4:30am Early Rising Challenge While 4:30 a.m. is a bit nuts for me at this moment, I like the ideas and the story she tells of her journey. Today, I woke up at 6 a.m., no snooze :) ++ Back to Basics. Started logging again on myfitnesspal . Today's breakfast + lunch

Morning Coffee: Tim Hortons Medium Coffee ++ I woke up at 5 a.m. yesterday and today to make it to the gym for the 6 a.m. class. I've been trying to "beat the sunrise" everyday and get up by 5 a.m. If my body needs rest and I have the opportunity, I'll take it! Other times, I just need to wake up and get into the grind . Wake up, embrace life, and set about your day with purpose and excitement! "Early to bed and early to rise, makes a man healthy, wealthy and wise." --Benjamin Franklin I'm in no ways proof of this statement, but I'm learning to learn from the timeless wisdom of ages past. ++ "Satisfy us in the morning with your steadfast love, that we may rejoice and be glad all our days." Psalm 90:14 ++ I finished my first speech contest! Was I ever nervous!! This was our Toastmaster Club's Humorous Speech Contest. My speech was titled "My Love Affair with Coffee". I got a lot of positive feedback and the

Morning coffee: Starbucks Grande Bold ++ I woke up today at 4:15 a.m. by accident. I woke up with a sore throat, so instead of falling back asleep, I went to the kitchen and drank some water. Hey, why not boil some water and gargle some salt water? There was some congee sitting on the stove, so I was heating that up too. It wasn't even 5 a.m. yet! At 5 a.m., I began my workout routine. Today is Foundation work (F7) from the gymnasticbodies program. I'm still on the first progressions, but almost done! I've been a bit slack on my handstand work due to a wrist injury, but I'm getting back into the swing of things. In fact, I was practicing some handstands the past couple days and my wrists were feeling better! Before you think handstands are a "cure-all", note that I gave it plenty of rest and had a few sessions of physio from my dad's magical hands. ++ Art of Manliness video, Take Pride in Your Pregame by Leveling Up Your Morning Routine ++ &

Morning Coffee: McDonald's Medium Black Coffee ++ 6 a.m. wake-up to ensure I don't get too tired in the evening tonight. After all, tonight is  date night :) ++ "Therefore, as you received Christ Jesus the Lord, so walk in him, rooted and built up in him and established in the faith, just as you were taught, abounding in thanksgiving." Colossians 2:6-7 ++ Early morning motivation:  Rise and Swim (Welcome to the Grind) ++ Articles Meditation Techniques for People Who Hate Meditation (Fast Company) 5 Easy Ways to Get More Done (Inc.) How Entrepreneurs Can Increase Their Productivity (Forbes) 10 minutes with wanderlust co-founder jeff krasno - steal his ideas! (lululemon blog)

Morning Coffee: Starbucks Tall Bold ( last week was a Grande size. my goal is to bring down my consumption to 1 cup a day ) ++ Insights from God's Word, "A fool gives full vent to his spirit, but a wise man quietly holds it back." --Proverbs 29:11 "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 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 ++ Adventures at the  Main St Markham Farmers

Morning Coffee: Starbucks Grande Bold ++ I woke up this morning at 5 a.m. ... then snoozed until 6 a.m. I noticed that I slept right away after I came home and felt pretty awake at 5 a.m. but stayed in bed since I thought I needed more sleep. I have a morning routine, and need a "power down" routine. I also need a reason to be up so early in the morning, so some pre-planning may be required. ++ "And the Word became flesh and dwelt among us, and we have seen his glory, glory as of the only Son from the Father, full of grace and truth." --John 1:14 ++ Tonight's workout: I got some pretty good feedback on my coaching. I'll try adding mini finishers in between and think of a theme. Maybe TGIF? (Thighs & Glutes, Instant Fun ... or Impenetrable Fortress?) And I'll keep working on my flow and organization so people don't leave feeling they didn't get a workout.

Morning coffee: Starbucks Grande Bold ++ "Blessed is everyone who fears the Lord, who walks in his ways! You shall eat the fruit of the labor of your hands; you shall be blessed, and it shall be well with you." --Psalm 128:1-2 "A man without self-control is like a city broken into and left without walls." --Proverbs 25:28 ++ I woke up at 5 a.m. this morning! The first of many early mornings :) I can't wait to wake up at 5 a.m. again tomorrow! Loving life!

Morning coffee: McDonald's brewed coffee, medium black ++  This morning, I woke up at 5:30 a.m. My goal is to be up at 5 a.m. on a daily basis. To build this habit,  ... I'm sleeping earlier ... I'm waking up a bit earlier each day ... I'm building routines in the morning and evening ... I wake up with a purpose and a reward (e.g. morning brew) ... I have fun along the way :) ++  Wisdom from Proverbs 14 v. 23 "In all toil there is profit, but mere talk tends only to poverty." v. 29 "Whoever is slow to anger has great understanding, but he who has a hasty temper exalts folly." ++ Fitness updates I recently toned down on CrossFit and heavy lifting. My focus has shifted from exercising to training. What are my goals? Why does this workout achieve? Does it align with my long-term plans? Note: You can still "train" using CrossFit, and a lot of my friends do. The important thing is to plan and to

From Tim Keller's The Gospel in Life  series, Session 6 "Cultivating the Garden" The gospel changes ... the motivation for our work ... the ethics of our work ... our conception of our work ++ Come to me, all who labor and are heavy laden, and I will give you rest. Matthew 11:28 Meaningful, restorative rest in Christ ++ Whatever you do, work heartily, as for the Lord and not for men, knowing that from the Lord you will receive the inheritance as your reward. You are serving the Lord Christ. Colossians 3:23-24 Serve Christ ++ The Lord God took the man and put him in the garden of Eden to work it and keep it. Genesis 2:15 God designed us to work and cultivate, taking raw materials and creating something beautiful. ++ WOD 2014.06.12 Romanian deadlift 5x5 @ 155 lb great movement to stretch and strengthen my back Every 2 min, sprint 200 m x 10 I love running, but this was really hard!

Recently read: Crazy Busy by Kevin DeYoung. ++ Now as they went on their way, Jesus entered a village. And a woman named Martha welcomed him into her house. And she had a sister called Mary, who sat at the Lord's feet and listened to his teaching. But Martha was distracted with much serving. And she went up to him and said, “Lord, do you not care that my sister has left me to serve alone? Tell her then to help me.” But the Lord answered her, “Martha, Martha, you are anxious and troubled about many things, but one thing is necessary. Mary has chosen the good portion, which will not be taken away from her.” Luke 10:38-42 The good portion of our day is being with Jesus. ++ A man may preach from false motives. A man may write books, and make fine speeches, and seem diligent in good works, and yet be a Judas Iscariot. But a man seldom goes into his closet, and pours out his soul before God in secret unless he is serious. J.C. Ryle ++ I am more and more convinced that

Trust in the Lord with all your heart,    and do not lean on your own understanding. In all your ways, acknowledge Him,    and He will direct your paths. Be not wise in your own eyes.    Fear the Lord and turn away from evil. It will be healing to your flesh    and refreshment to your bones. -- Proverbs 3:5-8 This is a convicting passage. Each phrase challenges my motives and choices. And how I long for this healing and refreshment that comes from a grounded life! ++ An interesting thought today from Seth Godin : It is far easier to love what you are paid for than to try to get paid for what you love. ++ I have not been to the gym for a few days battling a cold/flu. Rest makes many things better. If all goes well, I will get to work on one of my favorite lifts (the snatch) and do one of my favorite workouts ( "Mary" ).

this morning, I had every intention of doing a workout at 6 a.m. when I woke up, my body demanded otherwise. today is definitely a rest day. -- what is my job? -- the irony of social media

I'm sitting at my desk about to start my work day. And wow, am I ever sore! It's not just muscle sore, but also energy/glycogen-depleted sore. I haven't been blogging in a while, but I have been keeping fit. Here's a brief update. Olympic Lifting I attended the CrossFit Weightlifting course (April 26-27) and learned so much! Here are some quick highlights: Head trainer was Josh Everett!! Camille Leblanc-Bazinet was there too! I saw her snatch 190 lb and finish Fran shortly after in 1:59 My lifts feel more solid. The highlight for me was hitting a 155 lb snatch. PVC pipes are tiring :) I met a lot of great trainers, coaches and athletes. Blessed and grateful. Half Marathon This past Sunday, I joined Carmelina for her first half marathon! Carm was a bit nervous and did not think she could finish. We picked up the slowest pace band we could find (3:15 for the half marathon) and just went for it. The short story is we finished it in 3:14, together, with

Last month, I was in Cornwall for Family Day and dropped into one of my favorite gyms, Caveman Strong ( post ). While I was there, Coach Tyler said something that struck me, "Think long term". It sounds simple, but it made an impression on me. Case in point: My current back squat is 305 lb. I want to keep improving and one day hit 400 lbs! But, will I still be squatting 400 lbs when I'm 70? How much is too much? If you have a 400 lb squat with good mechanics and structural integrity, great! But if you don't have the proper mechanics and the anatomical foundation, strength your weaknesses. Stretch more. Improve mobility. Develop gymnastic skills. Learn how to breathe. Move in unfamiliar environments. Recently, I came across Canadian Sports for Life's LTAD Training Model (Long Term Athletic Development). The basic idea is that long term health and wellness is key, whether you are a recreational athlete or elite competitor. Long term athletic development is i

First, I do not work for Google :) I recently came across an article from the New York Times on How to Get a Job at Google . While working for Google may seem beyond the grasp of many (including myself), there are several lessons I found that I can apply to my work and life today. 1. Your ability to learn (general cognitive ability) is more important than what you already know. 2. Leadership is not defined by a title but by your capacity to respond to various situations, and knowing when to step up and when to step back. 3. You don't have to be an entrepreneur to take ownership for your work. 4. Remain humble. You need a big ego and a small ego. 5. "Expertise" can be taught. Talent is not enough. 6. Don't rest on your laurels, including your education or past experiences. Keep educating yourself and creating new experiences. Your degree is not a proxy for your ability to do any job. The world only cares about — and pays off on — what you can do with wh

7 p.m. @ CrossFit Ark Front Squat 5 x 135 lb, 3 x 185 lb, 1 x 235 lb, 1 x 255 lb (PR!), 0 x 265 lb (2 attempts) - then - 10 min AMRAP 5 strict pull-ups 10 burpees 15 air squats (217 reps) - then - Ankle mobility seminar with Dr. Keith Tse! If you're in the Aurora area, check him out at Meridian Wellness ! Notes: - golf ball / lacross ball along arch (which connects to your calves too!) - barbell to smash / roll Achilles' tendon and calves - massage tibialis posterior (thumb pressure down and up), and flex/extend or rotating ankle - open ankle joint capsule (manual stretch and distraction using strength band) - stretch gastrocnemius and soleus

So today, I forgot my cell phone at home. I found out only after boarding the GO train. I started to worry. After taking a step back to think, I calmed down. When I got downtown, I went to a payphone to let Carmelina know I don't have a phone for the day. I sent an e-mail later to my supervisor. Then I started to get to work. And wow, I just dialed in. There were several moments where I wanted to grab my phone to pass time. But then I took a breath, and just enjoyed the surroundings or explored my thoughts. It is so easy to get distracted. Removing that distraction was freeing. I was disconnected. And for that temporary time, I felt connected. More connected to people around me. More connected to my work. And most importantly, more connected to my purpose and who I am.

Today was the first day I dropped into Reebok CrossFit East Woodbridge with Carmelina! We made it out for the 7 a.m. class and WOW! So much fun! I've included the workouts I did this morning, along with workouts from Friday and Saturday. Monday March 10 Open WOD 14.2 Attempt 3: 79 Unfortunately, my progress on this workout was nonlinear :P My shoulders and hands were definitely taxed from the weekend. Oh well :) I gave my best. 79 reps was my best this morning. 10 min AMRAP 5 squat cleans (135 lb) 12 burpee over bar (5 Rounds) With about a minute left in my last round, Coach Ben came by to watch the last few minutes. That unlocked beastmode! haha! Definitely a pace I can't maintain yet for the full 10 minutes. Sunday March 9 Rest Day Saturday March 8 Open WOD 14.2 For as long as possible: From 0:00-3:00   2 rounds of:   10 overhead squats, 95 / 65 lb.   10 chest-to-bar pull-ups From 3:00-6:00   2 rounds of:   12 overhead squats, 95 / 65 lb.   12 c

The March 6 Rest Day. "No rest, no recovery. No recovery, no intensity." Chris Spealler Wed March 5 8 p.m. @ CrossFit Markham Warm-up 2x: 10 man makers, 10 box step ups, 2 laps - Squat cleans: 5x95#, 5x115#, 5x145#, 5x165# - 5 min AMRAP 500 m airdyne 10 burpee over box (24") 20 KB swings (24 kg) 30 hand release push ups 40 double understand (Got to 25 DUs) 2 min rest 7 min AMRAP 500 m airdyne 10 burpee over box (24") 20 KB swings (24 kg) 30 hand release push ups 40 double understand (Got to 70 m on airdyne) Weakness: push-ups Tue March 4 8 p.m. @ CrossFit Markham Warm-up 6 min alt tabata: mermaid rocks, hollow body rocks, kipping swings - 6 min AMRAP 10 T2B 10 burpee to target 1 min rest 50 thrusters for time (135 lb) (Rounds: 4, Time incl AMRAP: 15:40) Mon March 3  6 a.m. @ CrossFit Markham Open WOD 14.1 10 min AMRAP 30 double unders 10 snatches at 75 lb (Score: 258) 8 p.m. @ CrossFit Markham Front squats: 4 x 1

Adapt what is  useful , reject what is useless, and add what is specifically your own. --Bruce Lee I saw this quote yesterday and it got me thinking about what works and what doesn't work in my life. I often wonder why I still do things that "don't work" and don't keep doing things that "do work". Today, I was thinking about what is useful in terms if food/drink consumption. I am trying to be consistent with paleo/zone and then add extra things as needed and see the effects of each variable. Being a coffee lover, I'm also trying to discover how my body best takes coffee and when it truly needs it. - paleo/zone - this is a good base to start, but only keep what is useful to YOU (measurable, repeatable, precise) - when do I feel amazing eating protein / carbs / fat? when does my body best respond to fruit / sugar? - coffee - does it promote energy or am I just drinking it when I'm stressed or need energy? Food log + energy levels  [th

This morning, I redid 14.1 as part of the CrossFit Open . Some say you should only do the workout once. In general, I agree. This time, both Carm and I decided to do it a second time. Here is a record of my scores for 14.1 (10 min of 30 double unders and 15 snatches @ 75 lb) Last year, Feb 4, 2013 : 180 reps Last Saturday, Mar 1, 2014: 215 reps This morning, Mar 3, 2014: 258 reps I was pretty happy with my improvement from last year (180 to 215). I was still doing CrossFit regularly when I hit 180, which tells me I'm steadily improving my fitness, becoming a stronger version of me :) Now ... the big improvement from Saturday to this morning? Sure, I watched a few videos and got some good tips. Yes, I did more muscle snatches in the beginning and focused on getting my double unders unbroken. But you want to know the real secret? Okay, here it is. Instead of loading a 45 lb bar with two 15 lb plates, I loaded a 35 lb bar with two 15 lb plates and two 5 lb plates. Th

Last weekend, I had the opportunity to attend the CrossFit Level 1 Seminar with my brother, Jireh . We had a great time learning from excellent trainers and came away feeling better equipped to coach and excited to dig deeper into the world of fitness, both in and out of the CrossFit realm. My Introduction to CrossFit I was first introduced to CrossFit 6 years ago by Jordan ( Xplore CrossFit ). I remember I was doing something that resembled a clean/press with dumbbells, probably sets of 10, trying to get my heart rate up. In between sets, Jordan came up to me, introduced himself, and asked if I wanted to try out CrossFit. I remember my first session with him learning how to squat. This was my first exposure to squat therapy (developing form / range of motion by facing a wall). I remembered I kept falling over and would practice at home. I would use this same approach to introduce some of the dragonboat athletes I helped coach couple years later! A couple days after my first in

WOD Tue Feb 2 @ CrossFit Markham 6 weeks ago This morning at the 6 a.m. class ... PRs (Personal Records)! Max push-ups (1 min): 36 (old: 30) Back squat: 305 lb (old: 265 lb) Push press: 175 lb (old: 155 lb) Then (unplanned) cash-out of wall ball shots Push-ups These have improved, but still need work. I just need to be consistent and persistent in my practice. Push-ups are definitely a "goat". Back squat I finally broke 300 lb! Around a year ago, I hit 295 lb (low bar). In my excitement, I went for 315 lb. And failed. Thrice. A month later, I stopped going to CrossFit Markham as work was getting busy and money was a bit tight. I've been doing a bit of strength work on my own, but I never went heavy nor was I consistent. I switched over to high bar squatting after reading an article from Outlaw North . While both have their merits, high bar was harder for me and it was something I wanted to develop. The lack of consistency was discouraging at tim

Here's a good video that reminded me of the purpose of dating.

Last night, I had the chance to hang out with some men from my small group. We went to CrossFit Markham for a fun workout then had some wings down the street. Here's what we did last night: Warm-up Row 1200 m Skill work Chest-to-bar pull-ups Met-con 3 rounds of 3 min AMRAP: 6 alt jumping lunges, 9 deadlifts (185#), 6 pull-ups 2 min rest (Score: 8 rounds + 4 reps) Here's a good article by James Clear about the lessons you can learn from a stained glass artist. He talks about making incremental changes. I love his closing paragraphs: Of course, change isn’t easy — no matter how you do it. Slow gains are boring. They’re unsexy. Nobody writes news stories about them. But moving forward in a slow and methodical manner doesn’t mean you lack ambition, drive, or vision. The stained glass artist has a very clear vision. He knows exactly what he is working toward. You and I can do the same. If we keep making small improvements, then pretty soon we will end up with a be

Jireh, Carmelina and I went to CrossFit Ark Tuesday night for a fun workout. This was one of those rare days where I beat my brother (Jireh) in a workout. He still remains dominant in virtually every other workout, including repping out front squats at 305# for 4 and blasting through those prowler pushes. Today is definitely a rest day. I've been squatting and prowler pushing for the past 4 days. As much as I want to go into the gym again, my body needs to reset and recover. Rest is a beautiful thing :) I've also started drinking my own version of Bulletproof Coffee ( link ). If you're a coffee lover and haven't tried it out yet, I highly recommend it! I used some organic coffee, goat butter (recipe calls for grassfed unsalted butter) and coconut oil (recipe calls for MCT oil). Here's a picture of my first attempt! Anyways, here's what we did at the Ark yesterday: Warm-up: 3 min row @ 75% 1 min single skips 1 min Samson stretch 1 min squats (2 s h

I had the chance to visit Cornwall on Family Day and had to stop in on my favorite gym ! My siblings joined me for the workout. Here's what I ended up doing: Warm-up: Straight-leg bear crawl (x2) Duck walk (x2) Table top overs 2 rounds: 10 PVC pipe (+5 lb) pass throughs 10 gymnastics stretch 10 kozak Strength: Back squat 5x135#, 5x185#, 3x5x235# 10 ring rows in between each set of back squats Conditioning: Prowler pushes (270#), x3

Sun Feb 17: Playing around @ Markville Fitness - incl squats, pull-ups etc - then fun workout with brothers :) Met-con: 12 min AMRAP 5 burpees pull-ups 10 burped sprawls 3 bear complexes (95#) Conditioning: Prowler push  (250#): 10 lengths each, team of 3 Sat Feb 15: Strength: Back squat 2x5x135#, 5x185#, 5x5x245# Shoulder press 5x5x95# Power clean 5x5x155# Conditioning: Prowler push (225#): 5 laps, 1:00 rest

Strength: Shoulder press 5x95#, 3x5x105# Push press 3x115#, 3x135#, 3x155# Push jerk 2x1x135#, 1x155# Met-con: 12 min AMRAP 9 deadlifts (155#) 12 push-ups 15 box jumps (24") (6 rounds + 8 DL)

Have you ever wanted to get work done, but had a hard time focusing? It's hard for me to stay focused, whether it is at work, at home reading/studying, or even during a workout! I have been trying several things to stay focused, including listening to music taking regular breaks writing goals and setting priorities changing environments The last one is one of my favorites! I'm often quite productive in my favorite coffee shop(s), in libraries, .... and on the beach! I recently came across a cool website called Noisli . The website features different types of background sounds that can be combined to your heart's content! They have white noise, coffee shop, water, rain, storm, trees, winds ... you name it! They also have an in-built text editor and changing colours so you can soak up the benefits of chromotherapy . Here's what I did at work today for a superproductive day: Open Noisli in a new window and stretch it across your screen(s). This will serve

Strength: Back squat 1x135#, 1x185#, 5x5@225# Bench 5x5 @ 135 lb Deadlift: 5x @ 135 lb 5x @ 185 lb 5x @ 205 lb 5x @275 lb

Today was the Day 2 of the  Free Indeed  conference and wow. So much to digest. I'm glad I made the trip to Oakville though. There's so much to share but I have some reflecting to do. Here is the main verse from the conference: "So if the Son sets you free, you will be free indeed." -- John 8:36 After grabbing a quick bite, I went to Markville Fitness for a quick strength workout (Starting strength inspired). Here's what I did: Back squats: 5x5 @ 225# Shoulder press: 5x5 @ 95# Power clean: 5x5 @ 135#

I haven't really worked out since Monday. I was really sore from the heavy squats and the wall ball shots. I managed to get in this morning with Carm for the 6 a.m. This is what we did: Strength Overhead squats 2x5x65#, 2x5x95#, 5x115# Met-con For time: 10 overhead squats (OHS) @ 95# 20 pull-ups 30 OHS 40 pull-ups 30 OHS 20 pull-ups 10 OHS (Time: 25:00) I had to drop the weight to 85# after the first set of OHS since my joints were in pain. Pull-ups and overhead squats are definitely weaknesses of mine. Need to work on my grip and scapular strength (and just overall fitness ... gassing out too quick :p) 11:30 p.m. update: I just got back from Day 1 of the Free Indeed conference (www.free indeed.ca) and was incredibly encouraged from my time there. When I got home, I felt an urge to just move, so I did. I rowed 2 km at a relaxed pace (~2:15/500 m) and did 3 sets of 10 push-ups and 10 squats. I learned two things: Moving is good. I need to move more often.

Strength Back squat with ~2 sec pause at the bottom 5x135#, 5x185#, 5x205#, 3x5x225# Met-con 150 wall ball shots (20#, 10' target) Rest 5 min 100 push-ups Total time: 26:22 "Karen" (150 wall balls): 11:29 Meditation There is nothing better for a person than that he should eat and drink and find enjoyment in his toil. This also, I saw, is from the hand of God, for apart from him who can eat or who can have enjoyment? For to the one who pleases him God has given wisdom and knowledge and joy, but to the sinner he has given the business of gathering and collecting, only to give to one who pleases God. This also is vanity and a striving after wind. --Ecclesiastes 2:24-26 ESV "The fear of the Lord is the beginning of knowledge; fools despise wisdom and instruction. ... If you turn at my reproof, behold, I will pour out my spirit to you; I will make my words known to you. ... For the simple are killed by their turning away, and the complacency of fools d

Sun Feb 2 Partner WOD 5 Rounds for time: Row 20 calories AMRAP: 5 KB swings (75 lb), 5 goblet squats (75 lb), 10 DB snatches (30 lb) While Partner 1 rows 20 calories, Partner 2 accumulates as many reps as possible. Then switch. This is done 5 times. J: 120, P: 125 Fri Jan 31 2 Rounds For max reps: 2 Minutes of Rope Climbs (15') Rest 60 seconds 2 Minutes of Alternating Pistols Rest 60 seconds 2 Minutes of Double-Unders (Rope climbs: 9, Pistols: 94, Double unders: ?) -Then- For time: 135/95 pound Thruster, 15 reps 135/95 pound Sumo deadlift high-pull, 21 reps 135/95 pound Thruster, 12 reps 135/95 pound Sumo deadlift high-pull, 15 reps 135/95 pound Thruster, 9 reps 135/95 pound Sumo deadlift high-pull, 9 reps (Used 95#) - then - 5 min AMRAP 10 C2B pull-ups 10 alt pistols 10 HSPU - 2 min rest - 10 box jumps (24") 10 shoulder to overhead (95#, instead of Rx 135#) Wed Jan 29 Partner WOD 5 min alternating C&J @ 135# - then - 5 min alternating thru

Strength : Push press 2 x 6 @ 95 lb 2 x 5 @ 115 lb 2 x 4 @ 135 lb Met-con : 4 rounds for time 10 hang c&j (135 lb) 20 pull-ups 3 min rest (Time: 22:26, 3 rounds only) Note : I only did 3 rounds today in part because everyone already finished and I had to head to work. The main reason though is that my body needed to stop. Knowing when to stop and when to push is something I'm still learning. Having gone to the 8 p.m. class last night, my goal was just to show up to the 6 a.m. class. I had to remind myself of that and think of the bigger picture.

Strength : Back squat: 7 x 135 lb, 7 x 185 lb, 7 x 205 lb, 4 x 7 @ 225 lb Met-con : 3 min AMRAP 34 squat cleans (135 lb) 34 double unders 1 min rest 4 min AMRAP 34 squat cleans (135 lb) 34 double unders (1 round + 8 cleans)

Sun Jan 26 Warm-up: 10 min ArcTrainer (simulates the pains of the AirDyne if you adjust the resistance!) WOD: 4 rounds for time: 1 wall climb 10 burpees 1 wall climb 10 box jumps 1 wall climb 10 pull-ups (Time: 20+ min, incl mid-WOD injury) Sat Jan 25 Teams of 3 Row 6k While 2 people Perform 100 burpees 100 wallballs 100 sit-ups 100 air squats 100 push-ups (Time: 26:06) Fri Jan 24 Back squats 4 x 9 x 185 lb, 3 x 225 lb then, with belt, 3 x 225 lb, 3 x 3 x 245 lb

Hey Carmie! Here's your weekly training plan to help you reach your goals. Have fun =)

Here is a training plan to get you started. If you're unsure of any movements, just let me know. Remember, technique/safety first. Then strength. Then intensity.