Tuesday, January 28, 2014

WOD Tue Jan 28

Push press
2 x 6 @ 95 lb
2 x 5 @ 115 lb
2 x 4 @ 135 lb

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.

Monday, January 27, 2014

WOD Mon Jan 27

Back squat:
7 x 135 lb, 7 x 185 lb, 7 x 205 lb,
4 x 7 @ 225 lb

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)

Sunday, January 26, 2014

Weekend WOD

Sun Jan 26

10 min ArcTrainer (simulates the pains of the AirDyne if you adjust the resistance!)

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

Carmie's Training Plan

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

Sam H Training Plan

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.

Friday, January 17, 2014

Slept in till 6 a.m.

6 a.m. is not normally my "sleep in" time.

You see, Carm and I have been going to CrossFit at 6 a.m. the past two days and were hoping to go again this morning. This morning, it was me that slept in, sleeping right through two calls from Carmelina an hour earlier! I definitely appreciate the extra hour and will sleep earlier next time.

Waking up early, being consistent in my workouts, remaining focused at work, being fully present ... all these are small goals I have more myself. These successes come from smaller successes, like avoiding that extra coffee late afternoon/night, saving the Facebook for later, and not giving in to small indulgences like I did last night at Timmy's.

It's very true that the bigger successes come from consistently making the right choices over time.

First ask yourself, What do you want to achieve? Who do you want to become?

Then, map out smaller achievements of how to get there. List some habits of the type of person you want to be.

And then, just do it! Celebrate the successes along the way and if you fall, just pick something up on your way up.


In my spare time, I'm trying to pick up a few skills that are useful for work and everyday life. One of them is graphic design. I found this cool website to get started. It's quite a skill to communicate complex information in meaningful ways.

Writing well is another skill I want to learn and develop. Here's a link I was given to help guide my writing. As always, advice is always welcome.

In other news, I'm taking my CF-L1 certification in February with my brother. Turns out that the cert is at the end of our 6-week Diet Challenge! How cool is that??


I complete forgot to write about this. But the other day, Carm and I met this super cool person that does cool stuff. Check her out.


Matthew 6:11 (from the Lord's Prayer), "Give us this day our daily bread"

This morning, I'm grateful that God provides for my needs each day, including food, shelter, friends and an opportunity to work.

Keep smiling, friends :)

Thursday, January 16, 2014

CFM Diet Challenge Testing - Day 2

I made it out to the 6 a.m. class ... again!

Weight: 189 lb
% Fat: 17.4

3 Rounds for Time
1 min row for calories
1 min pull-ups
1 min box jumps (24")
1 min power cleans (135 lb)
Score: 150 (50 reps per round ... definitely room for improvement)

Morning coffee: black medium coffee (Tim Hortons)

Key verse(s) from this morning: "Have nothing to do with irreverent, silly myths. Rather train yourself for godliness; for while bodily training is of some value, godliness is of value in every way, as it holds promise for this life and also for the life to come." --1 Timothy 4:7-8

This morning, I'm thankful for,
... the opportunity to work downtown today
... a productive commute on the GO train
... making it out to the 6 a.m. CrossFit class
... energy and life
... showers haha!
... an encouraging girlfriend
... fresh(ish) air :)

Wednesday, January 15, 2014

CFM Diet Challenge Testing - Day 1

I made it out to the 6 a.m. class!

Hips: 41.25"
Waist: 32"

Push-ups (1 min): 30
Back squat (1 RM): 265 lb
Push press (1 RM): 155 lb

Morning coffee: black medium coffee (McDonald's)

Key verse(s) from this morning: "Therefore an overseer must be above reproach, the husband of one wife, sober-minded, self-controlled, respectable, hospitable, able to teach, not a drunkard, not violent but gentle, not quarrelsome, not a lover of money." --1 Timothy 3:2-3

This morning, I'm thankful for,
... a smooth commute
... a cool girlfriend
... an interesting job
... fun coworkers
... friends from small group
... life and ability to move
... food to enjoy

Interesting quote: "Chasing meaning is better than avoiding discomfort." --Kelly McGonigal (TED Talk)

Sunday, January 12, 2014

First time using a weightlifting belt

So yesterday I picked up a weightlifting belt and tried it out this morning with some relatively heavy squats. I ended up hitting my old PR (295 lb).

I used to squat low bar and now mostly squat high bar, which is a bit harder on my quads and provides a better transfer to Olympic lifts. Here is the article that converted me to a high bar back squatter.

And yes, you can lift more with a belt. You can find many articles online advocating both sides. For me, I use it to prevent injury and to get comfortable with heavier weight.

With the increased difficulty of the high bar squat and the help from the belt, I think it's fair to say I haven't lost too much strength in my quads. On the other hand, getting back into CrossFit has shown me big areas of weakness and areas where I've gotten weaker (e.g. toes to bar) and areas where my technique needs work (e.g. power cleans). Needless to say, I'm excited to get back into CrossFit again, and hope to develop as an athlete and trainer.

Here is what I did this morning, which was also my last training session at GoodLife.

ArcTrainer, 5x (1:00 on, 1:00 off), increasing speed/resistance with each set
- kind of simulates an airdyne of you adjust the resistance.

Skill work:
5x, alternating between,
Handstand holds
Hollow body rocker

Back squat (with belt after 225#)
5x135#, 4x185#, 3x225#, 2x245#, 2x265#, 2x275#, 1x295#, 0x305#, 0x305#

Partner WOD
5 rounds of 10 box jumps
While one partner is doing box jumps, the other partner accumulates burpees.
(My score was 48 burpees)

Post WOD mobility:
Stretch, roll and floss :)

Tuesday, January 7, 2014

WOD Tue Jan 7

5 x (1 hang squat clean, 1 squat clean, 1 split jerk)
95#- 95#-135#-165#-185#

18 min
5 Clean & Push jerk (135#, Rx was 155#)
15 box jumps (24")
3-5 muscle-ups
(Didn't get all the reps, and only 1 MU each round)

Monday, January 6, 2014

WOD Mon Jan 6 2014

Front squat, 3x135#, 3x185, 3x205, 3x225, 3x235

15 min AMRAP
3 thrusters @ 100#
3 burpees
3 chest-to-bar pull-ups
... 6,6,6
... 9,9,9
(Finished 15 pull-ups and 5 thrusters)

First Day Without Our Office Cafeteria

I survived!

Quick Preamble

For those of you who don't know, my office ended our cafeteria service at the end of 2013. Our cafeteria service was generously subsidized and underutilized. While this move made sense, both the cafeteria staff and the delicious food will be missed.

My Instagram account (@joshuahywang) has a few (too many?) food pictures featuring the creations from our cafeteria. Here is a link to a picture of my last meal from our office cafeteria.

The Benefits of Removing Convenience

No more cafeteria? You mean I can't just walk in, pay $5 and get a delicious, home-cooked meal? You mean, I have to MAKE my own lunch?

As ridiculous as this may sound to some (or maybe you feel the same), it's surprising how much convenience can mess you up if you're not careful (e.g. credit cards, vending machines, Starbucks loyalty cards, etc.).

By removing the convenience of the cafeteria, I have rediscovered my love for cooking and have done so in a practical way. There is something to be said about consuming food that you create, rather than just consuming (producing, rather than just consuming).

With an average commute exceeding an hour each way, it's important for me to prepare food that is both healthy and convenient. Here is a snapshot at what food prep last night and breakfast this morning looked like.

What are some healthy and convenient meals you make?
In the comments, post your favorite recipes, daily routines, food pictures or other ideas.

Prepared three meals including frozen veggies (not the best texture but still delicious and nutritious), frozen fish (salmon, haddock ... on sale!), and cottage cheese / salmon mix 

Three meals packed and ready to go! Next meal prep day is Wednesday!

Breakfast this morning includes pork sausages (hot Italian) and some romaine (lettuce makes everything taste healthier, as I discovered over New Year's Eve when we had Samgyeopsal, grilled Korean pork belly!)

Saturday, January 4, 2014

WOD Sat Jan 4 2014

2 rounds:
10 overhead squats (PVC pipe)
10 strict pull-ups
20 overhead walking lunges (barbell)

"Speed dating"
Teams of 2 (did this workout with Jason in about 35:30)
50-40-30-20-10 Double unders, Sit-ups
30 C&J @ 135 lb
Rest 2 min
150 wall ball shots (10 ft target, 20 lb wall ball)
1000 m row, 50 thrusters
Rest 2 min
100 burpees

Post-WOD work:
Handstand hold (against wall)
Handstand walk practice

Friday, January 3, 2014


In my reflections on separating my performance in the gym from my identity, I came across this cool quote from Sweat Rx magazine:

"You can beat me. But not defeat me.
I will dial myself in. I will focus.
You can run faster than me. But you cannot run truer.
I will learn to sprint. And to slow my pace for recovery.
You can post higher PR numbers than me on every whiteboard that exists in this world. Bit your weights really only mean something to you, not to me. You can lift more than me. In rubber or iron. Today. But not in life. I  my own yardstick.
I will breathe deep and take this burden from the ground to my shoulders. And then over my head. But I will put it back down and walk away from it. It does not own me.
Although we pen our efforts for everyone else to see, I was never competing with you to begin with. I am trying to be a better version of me, every single workout and every single day. You only help me to get there. Thank you. I hope my efforts drive you harder too.
But make no mistake, you can never defeat me.
It's simply not possible.
I am unstoppable."
-L. Darsh (www.crossfitlisbeth.com)

Do you wrestle with separating your identity with your performance in the gym or at work? What has your experience taught you?

Finally back at CrossFit Markham

I'm finally back at CrossFit Markham :) It's hard to describe the feeling of being back after being away for so long (since March 2013). Here's a brain dump for those interested -- mainly for me to look back on.

Why the hiatus? In short, excuses. The longer answer looks something like this:

- Paid off car, felt poor
- Saving money (though spending elsewhere :p)
- Travelling for work in the summer
- Tried to stay fit working out on my own, doing CrossFit with friends, and going to a globo gym when I could make it out

Why am I back? In short, I feel alive and happy doing CrossFit. Back in my element (though definitely rusty :p). The longer answer looks something like this:

- Sick and tired of being sick and tired (work, long commutes, worrying about money, etc.)
- I enjoy the atmosphere of the CrossFit gyms I've been too (CFM is like home)
- It's really fun coaching others and being coached by such talented trainers 
- I joined with Carmelina! We're both pretty motivated to live healthier and God-honoring lives. And working out with my girlfriend?? How cool is that!! 

Here are a few things I need to keep in mind for myself as I get back into things:

- I will remember that CrossFit is a tool to help myself become fitter and able to live life fuller. CrossFit is not my profession (at least not yet :p). Just as there needs to be a work-life separation, there also needs to be a gym-life separation :)
- I will detach my identity from my performance in the gym. Whether I smashed the workout or got smashed, I am no hulk nor a weakling. I am "fearfully and wonderfully made" (Psalm 139:14) 
- I will give my best each class. No more of this half-hearted business.
- I will remember that my body is a "temple of the Holy Spirit" (1 Corinthians 6:19-20). God is to be worshiped, not my body nor the pursuit of the physical ideal. It has been easy in the past to make physical fitness an "idol" in my life. While working out isn't "worship", I will do my best to make it worshipful and keep my focus on Jesus Christ.

Here are the workouts I did since joining CFM*:
(But what about Starting Strength, and getting stronger? I've temporarily paused that to give my body time to recondition. Over the next month, I'll find a way to incorporate a consistent strength training regimen to get stronger.)

Mon Dec 23 2013 @ CFM
Front squat 5x5 (175 lb)
21-15-9 No-push-up burpee, hang clean (95 lb)
2 min rest
15-12-9 Burpee, hang clean (95 lb)

Tue Dec 24 2013 @ CFM
The 12 Days of Barbells (115/75lbs)
1 Muscle up (5 pullups)
2 Power Snatch
3 Burpees over bar
4 Deadlifts
5 wall balls
6 Back Squats
7 Push ups
8 Push Jerk
9 box jumps 24/20'
10 Front Squats
11 Handstand Pushups
12 Power Cleans
(Time: ~58:00)

Fri Dec 27 2013 @ CFM
10 min EMOM 1 Power Clean + 1 Push Jerk + 1 Split Jerk (145 lb)
"Nasty girls" (scaled, no muscle-ups -- sore elbows)
3 Rounds for Time: 50 air squats, 14 pull-ups, 14 dips, 10 hang power cleans (135 lb)
(Time: forgot ... just remember that I was dead last :p)

Sat Dec 28 2013 @ CFM
Teams of 2 (with Jason)
Row 1200m 
20 hspu 
30 power snatch 95/65lbs 
40 wall balls 
50 box jumps 30/24"
60 double unders each 
70 burpees 
80 ft overhead walking lunge 95/65 from the end of the rig to to front of the gym 
Row 1200m 
(Time: around 28 min; while we finished first, there was a team of 2 girls doing it at 95 lb and 2 guys doing it at 135 lb!!)

Mon Dec 30 2013 @ CFM
Front squat 5x7 (worked up to 1 x 7 @ 185 lb)
20 min AMRAP
10 alternating pistols
(12 rounds + 8 pistols, Rx!)

Thu Jan 2 2013 @ CFM
Squat snatch (touch and go): 5 x 5 (got 95 lb, 3 reps at 115 lb)
12 min AMRAP
7 push-ups
14 deadlifts (155 lb)
21 toes-to-bar
(2 rounds + 16 T2B)

Fri Jan 3 2013 @ CFM
Establish 1 RM C&J
1 x 45 lb, 1 x 95 lb, 1 x 145 lb, 1 x 195 lb (missed the jerk)
3 Rounds for Time
10 chest-to-bar pull-ups
20 overhead squats (95 lb - Rx is 115 lb)
10 chest-to-bar pull-ups
(Time: 28:58 ... yup, dead last again, but had so much fun!)

.... then a couple hours later @ GoodLife with Victor (before my temp membership expires)
Bench press 5 x 135, 5 x 155, 5 x 165, 3 x 175 (spot), 2 x 175 (spot), 1 x 185 (super spot haha!), 3 x 155, 3 x 155, 8 x 135
Leg press: 10 x 90 lb, 10 x 180 lb, 10 x 270 lb, 2 x 10 x 360 lb
Back squat: 5 x 95 lb, 5 x 135 lb, 5 x 185 lb, 5 x 225 lb
Partner WOD:
5 Rounds
P1 10 box jumps
P2 Accumulate double-unders
(Total: 180)

You made it this far??

Okay, if you made it this far down the blog or even just scrolled down, I want to first thank you for checking out my blog. Now ... since you're here, leave a comment below :) Share your thoughts below and/or include a goal you've set for yourself this year.

What is one goal you've set for yourself this year?