Joshua Wang

Spiritual Juice "Come to me, all you who are weary and burdened, and I will give you rest." --Matthew 11:28 Elections @ UTCCF today. Excited for the upcoming year. The Chair's vision really struck a chord with me: rest, work, rest. And letting go of our trash bags and encouraging others to let go of theirs too. I'm so excited to see what God has in store for the upcoming year! WOD Unintentional rest day ... oh well =) My body can use the extra recovery. Nutrition Paleo throughout the day =) Lunch: Cabbage, spinach, pork Dinner: Raw vegetables, liver Indulgence: 1 lb of roast pork (asked for a fatty cut ... and now I feel fat :P)

Spiritual Juice "Whatever you do, do your work heartily, as for the Lord rather than for men, knowing that from the Lord you will receive the reward of the inheritance. It is the Lord Christ whom you serve." Colossians 3:23-24 Learning to make much of Christ during the 9 to 5 (today's topic at Harvest Young Adults). Definitely learned a lot and was encouraged by others. WOD Rest day Felt so awesome today :) Rested a little more last night. More awake during the day, and productive at work. Can feel my muscles and body recovering, and quite appreciative of the rest. Rest days are important. No rest, no recovery. No recovery, no intensity. Nutrition Breakfast: minced meat + lettuce Snack: Trail mix (with cashews / Brazil nuts) Lunch: 2 eggs, spinach, broccoli, salmon Snack: Trail mix Dinner: Assorted vegetables, liver :) Snack: Pork jerky, apple Night snack: Leftover salmon, spinach, cabbage Day 4 of the Paleo Challenge. While not completely strict wi...

Spiritual Juice And he said to them, "Take care, and be on your guard against all covetousness, for one's life does not consist of an abundance of possessions." -- Luke 12:15 WOD - 8 p.m. Warm-up Mobility, HSPU, Stretching For Time Run 400 m 42 Double Unders, 21 KB Swings (55#) 30 Double Unders, 15 KB Swings 18 Double Unders, 9 KB Swings Run 400 m Time, 9:30 Open WOD 12.5 ( demo ) 7 min AMRAP 3 100 lbs thrusters, 3 CTB pull-ups (chest-to-bar) 6-6, 9-9, 12-12, etc... Score: 52 reps I don't have CTB butterfly yet, and I don't have kipping pull-ups still ... The thrusters were in sets of 3 ... definitely need to get stronger. This will be the only time doing this workout for the Open. I will be too busy tomorrow to go to CrossFit, and I will need to recover Fri / Sat for the 30 K run on Sunday. So, I'll take that score :)  Overall, the Open was so much fun and really motivated me to improve as an athlete. I know that strength is a weak...

Spiritual Juice Thinking again about yesterday's verse from 1 Peter: "to abstain from the passions of the flesh, which wage war against your soul." Passions of the flesh. In the context of the Paleo challenge, this could be my cravings for starch, pasta, processed food. And these cravings "wage war" against my pursuit of health and fitness. Likewise, I must abstain from saying, thinking, or doing things that keep me from: - Working well at work - Growing in my relationship with God - Staying pure in heart - ... and other dimensions of fitness The Paleo challenge is a very tangible way for me to work through some of the more difficult challenges in life. Through this diet, I'm learning the importance of delayed gratification  ... temporary pain for everlasting gain. WOD - 8 p.m. Fran 21-15-9 Thrusters (95 lbs) Pull-ups Time (7:12, PR) Previous attempts: Dec 7 2011 , Time: 12:21 Jul 24 2008 , Time: 28:13 Nutrition 8:00 a.m. - Vega WFHO...

Spiritual Juice "Beloved, I urge you as sojourners and exiles to abstain from the passions of the flesh, which wage war against your soul. Keep your conduct among the Gentiles honorable, so that when they speak against you as evildoers, they may see your good deeds and glorify God on the day of visitation."  --1 Peter 2:11-12 Today is Day 1 of the Paleo Challenge. Our gym is doing this together. We're doing this in teams of 2 and prizes go out to those with the most % fat loss, most % strength gain, and most % cardio gain. I will do my best to log my journey. Paleo Diet In short, the paleo diet involves eating like cavemen / cavewomen :) In today's world, you would shop on the perimeter of the grocery store. The diet is pretty much lean meat, veggies, fruits, nuts, and seeds. No starch, grains, processed stuff, dairy, etc. There is plenty of information for those interested. Full disclosure: In my "paleo diet", I am including protein powder, coff...

Spiritual Juice Hosea 6:1-3 "Come, let us return to the LORD; for he has torn us, that he may heal us; he has struck us down, and he will bind us up. After two days he will revive us; on the third day he will raise us up, that we may live before him. Let us know; let us press on to know the LORD; his going out is sure as the dawn; he will come to us as the showers, as the spring rains that water the earth." Breakfast - 6 a.m. 2 scoops Vega WFHO 1 soy egg 1 awesome peanut butter, banana, and honey sandwich =) Second Breakfast - 10 a.m. Timmy's: Sausage / biscuit, Boston cream doughnut Gah .... this is what happens when I work downtown and in a rush Eating out + compromises in health No more Timmy's during Paleo :( Lunch - 1:30 p.m. Quiznos Sub Pre-Workout - 6 p.m. Peanut butter and honey sandwich Evening WOD - 8 a.m. Burgener Warm-up - Then -  5 Rounds for Time 400 m run 21 push-ups 21 KB swings (55 lbs) (Time: 20:38) - Then -...

Spiritual Juice Galatians 6:14 "But far be it from me to boast except in the cross of our Lord Jesus Christ, by which the world has been crucified to me, and I to the world." Morning WOD - 6 a.m. Deadlift - 4 sets x 4 reps (275 lbs) - only did 3 sets, and ended up doing singles / doubles. I have a long way to go in terms of strength Row - 5 K ... was the goal - ended up doing 2 K at 7:51, and 3 x 500 m at 1:52, 1:53, and 1:54 Muscle-up progressions Post-WOD Nutrition - 7:30 a.m. Protein shake Greek yogurt / honey / cereal 2 soy eggs :) Mid-Day Snack - 10:30 a.m. Two handfuls of Brazil nuts and cashews Two cups of coffee Lunch - 12:15 p.m. Two cabbage rolls, rice, vegetable soup Second Lunch - 3:00 p.m. Spinach noodles, vegetables, chicken Pre-WOD Fuel - 7:30 p.m. Vega WFHO + Pre-Workout Peanut butter + banana + honey sandwich =) Evening WOD - 8:00 p.m. 400 m run x 5 (2:05, 2:04, 2:01, 1:59, 1:50) Deadlifts, 4 reps @ 135 lbs, 225...

Okay, so my diet looked something like this: 07:30 - 2 eggs + 1 toast - blueberry yogurt + oats + banana 08:30 - coffee (black) 08:45 - coffee (1 cream) 10:00  -  coffee (1 cream) 12:30 - tuna sandwich 13:00 - coffee (1 cream) 15:00 - coffee (black) - 2 cups - chicken sandwich (tomatoes + avocadoes) 18:50 (CrossFit @ 19:00) -  Protein shake (Vega) 20:30 - Awesome dinner (salmon, broccoli, mushrooms) - Almost a paleo dinner ... but ended off with an "oh-so-good" Bumbleberry Crumble =) Why all the coffee? I wasn't even that tired. The main reason was all this sneezing / allergies. The reason the coffee wasn't working was that this was the "I'm-sick" sneeze and "I shouldn't have run in Artic-like temperatures" allergy. Nevertheless, I didn't regret the run and had a fun time @ CrossFit with Jireh . So ... CrossFit! Today @ CrossFit Markham , we were given the first 30 minutes to work on our goats - bas...

Late post from New Year's Eve. The FOD posts won't be as regular as I hoped. I need to find an easier way to transcribe everything. It gets a bit depressing having to log everything, since I eat quite often. But maybe that's the point - awareness. And increased awareness influences behavior. While my ultimate decisions may not always be optimal, my decisions are becoming more informed and less naive. Progress :) 10:45 - 2 Crackers (pre-workout :P) 12:45 - Vega Protein Shake + Recovery Accelerator (post-workout) - 1500mg Omega 3 (NutraSea) - Multivitamin 13:45 - 1 Chicken thigh - 3 eggs (2 egg yolk) + salsa - 1 cup of French Vanilla yogurt :) ( this was definitely too much ... I could have done without either the chicken or the eggs ) 17:00 - Pickles (2) - Banana ( random snack ) 17:45 - Coffee (Tall Pike) 19:45 - Family dinner (lettuce wrap + meat :D) ( feel quite full - tendency to overeat with tasty foods, especially if they contain sodium )

11:00 - 2 eggs - rice noodles + fish balls + sodium infused soup base :P 13:00 - dad's famous noodles :) 14:30 - Coffee (Starbucks, Tall Pike - black ... as always) 20:00 - 1 chicken thigh - napa - multivitamin (Progressive) - 1500mg Omega 3 (NutraSea) 23:45 @ Timmy's - 1/2 bagel (Cinnamon French Toast) with butter - medium coffee (black) *FOD: Food of the Day