Joshua Wang

CFM @ 7 p.m. Skill warm-up 3 rounds not for time 5 wall climbs 10 overhead squats (45#) (wall climbs get tiring!) For time: 70 burpees 60 sit-ups 50 kettlebell swings (55 lbs) 40 wall balls (20 lbs) 500 m run (Time: 15:06) Back squat 5 x 185 lbs, 5 x 205 lbs 5 x 5 x 225 lbs Thrive Diet - Day 3 Reflections Today, I didn't even have a cup of Teecino! I kept reusing my teabag from Starbucks this morning (Vanilla Roobios tea). Having lots of fruit on hand helps a lot with the coffee cravings. I also bought lunch at the cafe since they made curry. I had the vegetarian curry, and opted not to have the tandoori chicken (I know .. typing this pains me). Shortly after lunch, I went for a swim. I know - maybe it wasn't the wisest idea. Nevertheless, I felt great after the swim. Lunch workouts do a great job at resetting my day. I came back recharged and ready to work some more. One thing I noticed is that I'm a lot more regular. I also have higher overall en...

Paleo Challenge Part II: A Date with Fran Today's workout was Fran: 21-15-9 of thrusters (95#) and pull-ups. I almost tied my previous score with 6:02 (missed it by a second!). Going in, I decided to pace myself. From what I recall before, I would go hard on the thrusters, and then die. I made sure to keep a consistent pace and breathe. Here was how I broke it down (the latter part not by choice!): 21 thrusters: unbroken 21 pull-ups: 11-10 15 thrusters: 7-8 15 pull-ups: 5-5-5 9 thrusters: 6-3 9 pull-ups: 7-2 As relaxed as I looked (that's what my coach said), I was in pain, lungs burning, and forearms numb. To improve, I need stronger squats, better pull-ups / grip, and improve cardio capacity. My goal for the re-test is to maintain the same pace but to go through all movements unbroken. Thrive Diet - Day 2 Reflections Breakfast was a Vega One shake along with some warm soup (cauliflower / ginger) courtesy of my mom :) I ate my lunch (quinoa, eggplant, caulifl...

Paleo Challenge - CrossFit Totals Today marks Day 1 of the "Paleo" Challenge. For this challenge, my partner and I are doing the Thrive Diet and doing the benchmark tests before and after this 6-week challenge. Here are my scores (1 rep max): Back squat: 255 lbs Shoulder press: 125 lbs Deadlift: 365 lbs Here is a link to my previous scores.  Thrive Diet - Day 1 Reflections No coffee. No meat. Those would have to be the toughest things. Yet here I am, 9 p.m., and have been caffeine-free :) I had some help from Teecino , an herbal coffee, for the 2 p.m. energy drop. It's hard to stay full on a vegan diet. Or rather, I need to get used to a different kind of fullness. I'm used to the wonderful bloated feeling of eating a good slice of meat. I got really hungry in the afternoon and grabbed a Larabar. I wanted to eat another, but then forced myself to wait. Dinner, after CrossFit as usual, was delicious, compliments of my mom :) I think I co...

Rest Day Energy Management Yes, it's yet another rest day. This is - in part - to make up for the missed rest day last Thursday. The main reason, however, is energy management. I have a fixed amount of energy and need to choose my activities wisely. I will not do a hard workout if I have a tough work week ahead and am still sick. I will work on more creative activities in the morning, and more mechanical tasks later in the afternoon. Energy management is about knowing when and how to pace,  when to go hard, and when to say no. "Paleo" Challenge Our gym is holding a 6-week Paleo Challenge. The Paleo diet is based on foods available to cavemen during the Paleolithic Era (meat, vegetables, fruits, nuts and seeds). The Paleo Challenge will be done in teams of 2 with prizes given to teams with overall improvement in fitness, measured by body fat % loss, improvement in strength, and improvement in cardiovascular fitness. My partner and I did this challenge last time...