Joshua Wang

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