Joshua Wang

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.

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

I made it out to the 6 a.m. class ... again! Measurements: Weight: 189 lb % Fat: 17.4 Met-con: 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 :)

I made it out to the 6 a.m. class! Measurements: Hips: 41.25" Waist: 32" Scores: 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 )

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

Oly: 5 x (1 hang squat clean, 1 squat clean, 1 split jerk) 95#- 95#-135#-165#-185# Met-con: 18 min Alt EMOM 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)

Strength: Front squat, 3x135#, 3x185, 3x205, 3x225, 3x235 Met-con: 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)

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

Warm-up: 2 rounds: 10 overhead squats (PVC pipe) 10 strict pull-ups 20 overhead walking lunges (barbell) Met-con: "Speed dating" Teams of 2 (did this workout with Jason in about 35:30) "Annie" 50-40-30-20-10 Double unders, Sit-ups "Grace" 30 C&J @ 135 lb Rest 2 min "Karen" 150 wall ball shots (10 ft target, 20 lb wall ball) "Jackie" 1000 m row, 50 thrusters Rest 2 min 100 burpees Post-WOD work: Handstand hold (against wall) Handstand walk practice

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 t

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 Carmeli