Joshua Wang

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

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...