Dec 14-15

Dec 14

REST :D

Dec 15

For time:
Run 1 km
- Then -
10 rounds of
20 Squat jump kick butts
13 pushups
5 burpees
- The -
Run 1km

33:09rx

Dec 12, 13

Dec 12

Bench press
3x5 @205lbs

front squat
4x3 @275lbs

Pullups
3 sets of
5 strict
10 kipping

Dumbbell shoulder press
3x5, 2x10 @65lbs

Dec 13

EMOM (no breaks when switching sets)

5 mins of: (all barbell mvts with 95lbs)
12 deadlifts (60 total)
9 hang power cleans (45 total)
6 push press (30 total)

5 mins of:
15 pushups (rest) (75 total)

10 mins of:
5 thrusters (50 total)
10 barbell rows (100 total)

Dec 10, 11

Dec 10

EMOM for first 5 mins @135lbs
4 hang power cleans
1 squat clean
immediately, next 10 mins
continue same thing, adding 10 pushups emom

Dec 11

EMOM for first 10 mins @95lbs
4 hang snatches
1 squat snatch
10 pushups
immediately next 5 mins
EMOM
5 clean and jerks
10 v-ups

Aug 21, 2013

WOD at house 28 with Justina!!

15 min AMRAP
15m Overhead walking lunges @100lbs (she did 25lbs)
10 burpees
15m Overhead walk @100lbs (she did 25lbs)
10 pushups/15 v-ups (after 2 rounds do v-ups instead of pushups)

Scores:
Justina - 6 rounds
Jireh - 4 rounds + lunges and 5 burpees rx

then

Hill run!
1 forward
1 backward
1 forward
1 forward hops
1 backward hops
1 inchworm
1 pentajump
3 forward sprints

this was bad...

Aug 14, 2013

Another hotel wod!! LOL it's actually so hard to motivate yourself when you are alone and need to workout! LOL

12 min AMRAP
5 Handstand pushups
10 burpee tuck jumps
15 V-ups
20 jumping lunges

6 rounds + 5 hspu + 4 burpees rx

pretty bad for now, cos i really suffered at the burpees and v-ups for some reason!! :( oh well!! need to get my cardio back up!!

Jireh!

Aug 4, 2013

Man, I really need to get better at posting my workouts! no matter how cheesy! haha

Yesterday, Aug 3, I did...
100 burpees, 100 squats and 100 pushups...forgot to time myself!!

Today's WOD... had 2 parts! morning and night WOD

Morning:
5 rounds for time:
5 strict wide-gripped pullups
10 dips
15 v-ups
7:30rx (i'm really bad at pullups if you are wondering why my time is so bad)

Evening:
For time
20-16-10
Kb snatches #55lbs (so for first round, 10 on one arm then 10 on the other and so on)
Pushups
3:08rx

Jireh!

SN - May 17, 2013

Romans 8:18-25

“For I consider that the sufferings of this present time are not worth comparing with the glory that is to be revealed to us.  For the creation waits with eager longing for the revealing of the sons of God.  For the creation was subjected to futility, not willingly, but because of him who subjected it in hope that the creation itself will be set free from its bondage to corruption and obtain the freedom of the glory of the children of God.  For we know that the whole creation has been groaning together in the pains of childbirth until now.  And not only the creation, but we ourselves, who have the firstfruits of the Spirit, groan inwardly as we wait eagerly for adoption as sons, the redemption of our bodies.  For in this hope we were saved.  Now hope that is seen is not hope.  For who hopes for what he sees?  But if we hope for what we do not see, we wait for it with patience.”

Suffering – there are different types:

General – sickness, death, etc…everyone goes through these

As Christians we have a different hope! – Keeping our eyes on what is to come! – Being glorified with Christ!

People hate us because of Jesus! – We suffer for His name!  Christ himself suffered! If He suffered, how can we not also suffer?!  We will suffer with Christ and be glorified with Him!

We can also suffer because of our sin…

1 Peter 2:19-25, Matthew 5:11, Phil 1:25, 2 Timothy 3:12

7 Myths

1. Christians should not suffer in this life (Jesus suffered)
2. Suffering means something is wrong (Jesus suffered)
3. Suffering means you sinned (Jesus suffered! LOL okay… I can really say this for all of them!)
4. Suffering has no redeeming results.  It is sometimes through our suffering that God refines us!!
5. Suffering means we cannot have joy.  Joy and satisfaction through Jesus!!  Rejoice that you have this hope in heaven because of Him!
6. Spiritual people do not hurt emotionally when they suffer (even Jesus hurt emotionally!) He sweated blood...
7. If God real loved us He wouldn’t let us suffer – when we suffer, it’s because God is angry with us. Jesus suffered!

God is to refine us!  He is our deliverer!  He is our stronghold! He leads us through our suffering!

4 purposes of suffering:

1. Suffering refines our holiness and hope!
2. Our intimacy with Christ becomes deeper and sweeter!
3. Part of the mission purpose for those after Christ is to suffer!
4. Glory purpose!  Eternal weight of glory!

Suffering in this world is not worth comparing!!

Hope:

World view – usually filled with doubt…

But, God’s hope is different! Confidence of what is not seen.  Hebrews 11:1 “Now faith is the assurance of things hoped for, the conviction of things not seen.”  I know and I have hope and I move out in confidence! We are to give an answer to our hope!  We aren’t wondering…WE KNOW!

Always be ready to make a defence for your hope!  Do it with gentleness and respect!  Hope in Jesus!  All about what God as done in your life!

Boast in the hope! – Heb 3:6 “but Christ is faithful over God’s house as a son.  And we are his house if indeed we hold fast to our confidence and our boasting in our hope.” Boldness in our faith!! Wait with joy and full confidence!

Hope – “I know!”

Hope not in our performance but in the finished work of Jesus!  If we try to hope in our own performance we can only have a worldview and be filled with doubt…hoping helplessly for things to work out.  But Jesus has already given us this hope of eternity with Him!  We can hope during our sufferings for glory with Jesus.

Something I thought about is how we sometimes hope in the wrong things thinking we are hoping in God?  For example…you may have a specific conviction and you may believe that this is what God wants! And sure, it may be! But don’t hope in that it will go through the way you want!  But have your hope and faith based in the fact that whatever happens is part of what God wants!  And He IS fulfilling His promises and he only does what is good for you…even though you may not always see it!  So yeah! Make sure your convictions are rooted in the fact the you are laying your life down before God and whatever happens is what God wanted to happen and have joy in whatever the outcome is!  My “famous quote”:  “Whatever happens, happens; whatever doesn’t happen, won’t happen.”

Glory

We look forward to the glory of God!

John 14:1-6

No one gets glory except through Jesus! (v. 6)

Penalty of sin is taken care for us!  Being delivered by the power of sin!

Isn’t about us but about God’s glory being revealed!  When the struggle and groaning is over!! (Even creation groans – Romans 8:22)

What is the glory? – Heaven!

Revelation 21:1-4

Temple is the Lord!

The best part is that we will be with God and face to face with Him!  We can worship together for eternity!  What we can imagine is really nothing compared to what it will really be like!  Actually sounds so great!  I remember not too long ago, I was looking and a sunset and it was actually so beautiful! And I swear, I really do see God in creation!  So beautiful!  Anyways, I was staring at it and I was like “God, anytime now…anytime! I’m good to go whenever!” obviously I’m still here! But yeah! I’m really excited to be with Him! Like I crave it…more some days than others!  But yeah! I don’t know how else to say it!  I’m not going to kill myself or anything! Haha but yeah! Just excited/have hope because of the finished work of Jesus!

Hmm what popped out?

1. Through suffering, our intimacy with Christ is deeper and sweeter! – That was one of the points that really stuck out to me! I guess you can sort of stick it with the whole refining process, but it’s so true! Something I’ve seen personally in my life!!
2. Even creation groans! – Even creation knows there is sin and crave to be made new!
3. Suffering is temporary and worth it!  It is good for us (see above in purposes for suffering if you forgot!) and during our suffering we can have hope in Christ! (Colossians 1:27b “which is Christ in you, the hope of glory”)

Jireh!

SN - May 12, 2013

May 12, 2013

Heirs of God

Romans 8:12-17

“So then, brothers, we are debtors, not to the flesh, to live according to the flesh.  For if you live according to the flesh you will die, but if by the Spirit you put to death the deeds of the body, you will live.  For all who are led by the Spirit of God are sons of God.  For you did not receive the spirit of slavery to fall back into fear, but you have received the Spirit of adoption as sons, by whom we cry, ‘Abba! Father!’  The Spirit himself bears witness with our spirit that we are children of God, and if children, then heirs – heirs of God and fellow heirs with Christ, provided we suffer with him in order that we may also be glorified with him."

Debt free

Debt is bad because it controls you, binds you, makes you change your priorities and etc. I feel like here, he is referring to sin!  How it controls you, binds you and makes your change your priorites and etc!

The flesh kills us…We can’t pay back the debt.

Things we are passionate for…should be for the word and our Savior

By flesh, you die

The Spirit gives life!

By the Spirit we put to death the deeds of the body! – Debt free

Okay, so here’s a contrast! – Flesh kills, Spirit gives life!!  And essentially, we have a choice! Whether we choose the flesh or Spirit, we sort of have a choice and should choose the Spirit!! Seeking God and stuff!

Romans 6 – we are slaves to something – Either righteousness or death! We choose! Yes, God chooses us, but if you look here, you can see that we are given a choice, as we are not robots! But it’s interesting here!! How when you are slaves to one, you are also free from the other!! So it’s like, you are slaves to one thing and free from the other!!  In a sense, it’s freedom for all! Because if you are slaves to sin, you are free from righteousness!  Interesting perspective here!  But yeah, going back to the main point is that we should choose Righteousness and seek God!!

Romans 8

We are sons – adopted!

“my name is”…Going from nothing to all the legal rights they didn’t have before!

When you trusted Christ, you are adopted as a child of Christ! – Sonship! Okay, I’m not sexist or anything but for those that might get offended by “sonship”, realize that back then, this was important!  Back then, if you were a son you would get all the rights and stuff!  Because of the culture, receiving “sonship” was extremely significant!! It was more than just being a child of someone!

Old is gone, the new is here...When you are adopted…and this is what God as done for us!

God says that we will never leave or forsake you!

We have a loving father!!

“Abba father” – honoring term! God loves hearing from us!

When the righteous cry for help, the Lord hears! God is for us!  Doubt free when I call out to my father!

Not my will but your will

When you need help, cry out to God for help! – Our assurance in Christ!  We can be doubt free! Confident of our eternal life! “No one is able to snatch them out of my father’s hand”

John 10:29

“My Father, who has given them to me, is greater than all, and no one is able to snatch them out of the Father’s hand.  I and the Father are one.”

Powerful eh?? Take assurance in these words!! If God is God, then whatever he says is truee! And this is so comforting to know!  Assurance in Christ through out faith!! Not by our works…or we would for sure fail!  Once we are in His hands, we are safe! And it’s so nice thinking about that! Like…so much peace man!

That we may know that we have eternal life!

He has given us His spirit! – How do we know? – Works in our lives! – Leading to repentance and his spirit convicts us and we are moved – being led by the word in us!!

I really do believe God convicts us and speaks to us through His Spirit and His Word!! Sometimes, we forget that the Bible is God-breathed! (2 Timothy 3:16)…and that it’s God’s word!!! Like, I was at Men’s Ministry for Harvest this one time and this guy was talking to me how when he reads the bible, he sees Jesus!! And it’s so interesting when you think of it that way!!! Like you literally look at the bible as if you are looking at Jesus’ face!! And when you read it, it’s like he’s talking to you!  I always find it cool how sometimes you are going through moments in your life and God will use His word to remind you of things/convict you and things! It’s super amazing!  Sometimes, the scripture might be taken out of context, but at the same time, still it helps you realize something you wouldn’t have realized if you didn’t read it!!! The Spirit moves!! Haha

Assurance is through the Spirit!

If children, then heirs of God and coheirs with Christ!

Okay, when I first heard this…I was super baffled! “fellow heirs with Christ”…isn’t that so amazing! Just think about it! I cannot even use words!! But yeah!! Like...he’s your brother! Or something!

Oh yeah! When I first heard this concept, it was cool because the pastor was talking about God’s love for us! And how when someone chooses to adopt someone, they can’t abandon him or her!! Because they CHOSE them.  But it’s interesting how you can abandon your own kid…it was super mind blowing cos Christ died for us! Then it reminded me of the prodigal son and this is getting too unrelated! We can talk in person if you want to know more! haha

So what?

·      Suffer with him that we will be glorified with him! We are all getting it!

·      Learning how to suffer! Our inheritance is later!! But while we are here we will be suffering!

·      That we can be glorified with him! Looking forward! This is our hope! For what is coming for us!

·      Are we living day to day knowing we are heirs and will be glorified? We need to trust God in our sufferings and fix our eyes on God!

·      Forward looking people!!

What popped out to me

1.     God is our father and we can have assurance through Christ!

2.     We are coheirs with Christ

a.     Suffering is temporary! We will suffer with Christ AND be glorified with Him! 

SN - May 5, 2013

Jonah!!!! :) (read the book of Jonah to get the gist of the story)

See our sin in light of God’s glory I'm trying to think back and remember the context of this, but I'm getting nothing! I remember this making a lot of sense to me before! haha! But i think it means to shift your perspective.  Instead of comparing your sins to things of this world, to see it in light of God's glory, to compare it to God's glory and really see the depth of our sin through that perspective...

The power of God and his glorious sovereignty

Jonah – wanted mercy and grace but was bitter when others were given grace! We need to get out of our comfort zone...In context, Jonah didn't want to leave preach to the people of Nineveh! If you look at the end of Jonah, although God said He'd give them grace, Jonah was bitter and still expected them to get wiped out!

Also, yeah just getting out of our comfort zone is important when sharing the Gospel...or when just being obedient to God!  He'll call us to do things that we don't feel comfortable to do, yet we should still be obedient and just do it!...and get out of that comfortable area!

How can our things be justified when it keeps you from obeying God’s word? it was rhetorical - it can't be justified! haha OBEY GOD'S WORD! haha

Idol of comfort! – Take joy in being obedient to God…see people by their spiritual need!

Do everything for the sake of the gospel!

1 Corinthians 9:19

“For though I am free from all, I have made myself a servant to all, that I might win more of them”

Know Christ and make him known! Powerful...

God leaves off with a powerful question!

Jonah 4:10-11

“And the Lord said, ‘You pity the plant, for which you did not labor, nor did you make it grow, which came into being in a night and perished in a night.  And should not I pity Nineveh, that great city, in which there are more htan 120000 persons who do not know their right hand form their left, and also much cattle?”

Worm and the weed

Jonah loved the weed more than he loved the people of Nineveh! Do we sometimes lose focus and love things that don’t matter as much?

Love the things God loves!  Learn to have his heart!

Ninevites were lost!  Should God not pity the lost?!

Learning to see things as God sees them – looking through the right lens! Do we have the right perspective? 

Weed – immediate gratification! – God Planted the weed there because God loved Jonah and wanted to give him shelter while Jonah was waiting for the Ninevites to be destroyed…even though God was going to have mercy on them!

God also planted the plant there so that the worm could chew it down! Was not there solely for Jonah’s comfort, but also to teach Jonah a valuable lesson!

Things that stuck out to me the most:

1. Being obedient to God is not always going to be easy - may have to get out of your comfort zone
2. God's use of the weed! - We don't always know what God is doing but He always has His own purposes!  If you think about it, the real end goal of the weed was really just to teach Jonah a lesson, yet when the weed grew, he definitely had no idea that was the reason! - God can use things in your life to teach you a lesson even though you don't see it coming sometimes!

Jireh!! :)

Sermon notes coming out!

So i just realized, I've been trying to keep you guys (the few who read this blog) accountable for staying fit over the summer ... though i haven't been posting much due to my internet issues and stuff... BUT I realized that I haven't been doing anything for your spiritual fitness!! :(:( Rak Chazak is all about Fitness and FAITH! - Forging Spiritual and Physical Fitness!! and I apologize for not being creative in the beginning of the summer and doing things!!!

From now on, what I will do is type up my brief Sunday sermon notes and post them here! :) and sort of talk about what stood out to me the most!! haha like what we normally do after we workout on Sundays!!!
Feel super free to comment and discuss or whatever in the comments below! :)

So.. the title of all of them will have "SN" in all of them so you know its a Sermon Note post! I will also put a label on them too!

Things in Red will be things i randomly added while typing them out LOL

Jireh!

July 30. 2013

LOL wooww haven't posted in sooo long!! Since i don't have internet access at home, it's sort of been difficult to keep up with posting frequently!

Anyways, here's a nice little WOD to do! it's not too hard because you get a lot of rest!!! But it's great for getting your heart going a little for a good amount of time! more of a fat burning workout compared to a high intensity one!...or.. its actually sort of a mixed one!!

Okay here's the WOD:

20 mins
every minute on the minute do 10 burpees (for a grand total of 200)

Standards!
Just a reminder what a burpee is:
Start standing, drop down to pushup position on the ground (chest must touch the floor), then pop back up, and do a jump (high enough that both of your feet are off the ground at the same time) and that is one burpee!

Yupp that's it!!

BUTT there are rules!

You MUST finish the 10 burpees in 30s or less (aim between 23s-27s) once you cannot complete 10 in less than 30s you are finished!!
if you keep under 30s, just keep going til you finish 200 burpees! :)

for the first 10 mins ur like.. this is really easy.. but then it starts getting to you later! I wouldn't say it's very high intensity, but a good workout to sort of get ur day going?  nice and chills sort of!

Jireh!

July 9

Crossfit Markham with Renee!!!  :D:D hahah fun timesss

5x4 strict shoulder press (95, 115, 135, 155, 155lbs)

Then

Fight gone bad style

Burpees
Power snatches @75lbs
Box jumps @24in
Thrusters @75lbs
Chest to bar pullups

i forgot to keep score and same with renee! :( oh wells!! haha doesn't matter we had fun!! then we went to coras after for brunch!! :) super goood! :D

Jireh!

July 8

Crossfit Ark with Renee!! :) haha my favee! it was her first time! but i'm like super sure she loved it! haha! though she apparently "went easy" cos she was gonna workout with her bro again at 5pm... LOLOL so crazy!! but that's renee! haha! :)

Okayy!! so the WOD

Front squat
I did
5 at 225lbs
3 at 275lbs
1 @315
1 @335
1 @355 PR!!
my previous one rep max was 295!! haha! jokesss but taht was last year!

22 min AMRAP
15 thrusters 135 lbs
30 box jumps 24 in

this was brutall..... esp after PRing on my front squats! my legs were already done! haha

Scores:
Jireh - 4 rounds + 4 thrusters rx
Renee - 7 rounds + 15 thrusters and 2 box jumps (45lbs bar and 20in box)

then we just played around after!! haha rope climb, muscle ups, prowler push and pullups and stuff! haha - fun times! :)

Jireh!

July 6th

Danng! haven't worked out in so long! haha! oh well! Anyways, today was good! long and tiring! haah started off powerwashing and sanding a friends deck with Jeff!!! haha then playing wiht their kids!! haah that was fun!! but tiring!! hah i sort of forgot what it feels like to tap into that super creative/imaginative part of yourself!! ahah so jokess!! i just did w/e the kids told me to do!! it was tiring but fun! haha Apparently, Rainbow Hulk is the most powerful hulk... LOL okayyy anyways, for my workout with Jeff! just strengtthh.... (i need to do cardio or i'll never catch Renee!! :(:( haha oh well!~!)

Strength day: (these are just my weights, jeff did the same reps though..cept more on pullups LOL)

Dumbbell Shoulder Press:
5 reps @50
5 reps @65
2x5 reps @75
5 reps @80
3 reps @85
5 reps @75

Pullups
5-5-3-3-3-3-3-2 or soemthing like that...i need to work on this

Deadlift
5 reps @135
5 reps @185
5 reps @275
4 reps @315
3 reps @335
2 reps @365
1 rep @385
1 rep @405
1 rep @425

We were gonna do a WOD, but we were just physically tired from all the house work we did earlier that day! ah well!!! haha :)

Jireh!

June 30

So we're at Carriage Hills now with BP!! fun times!!
alright so we went to the "gym" they had there to maybe do a workout and it was literally a like.. treadmill, eliptical and a bike LOL so we were like.. okayyy prob noott! so we go to the park and do a WOD!

Cindy
20 min AMRAP

5 pullups
10 pushups
15 squats

Scores:
Jireh: 21 rounds + 5 pullups + 7 pushups rx
Brian: 20 rounds + 5 pullups + 3 pushups (had to scale the pushups after a while)

june 29

wod at home:

for time:
42-30-18 kb swing at 24kg
21-15-9 burpees
10-10-10 one arm shoulder press at 30 lbs (10 per arm)

In case it's unclear, you are continually switching between exercises

time:

josh: 8:22rx
jireh: 8:23rx

lol super close times! I'll beat him next time haha

june 27 night

did this quick wod right before I left my hotel after my shift! haha
WOD:

10 min amrap

5 burpees
10 pushups
10 v-ups

score:
11 round + 2 burpees

June 25: Morning Cardio

So, decided to do some cardio!! haha! Need to catch up to this close friend of mine!!! ahah her cardio is super good!! and i wanna get good enough to push her harder in workouts when I do things with her!! ahah i think right now, i'm just sort of pushing her...but not really! HAHA WAIT FOR IT!! I'm coming for yah! ;) haha

SO yeah, Josh and I decided to do a short cardio WOD this morning at 5am! haha before work!

WOD:

7 rounds for time:
Run (SPRINT) around 250m
20 box jump (on the sitting portion of a picnic table)
45s rest

This rest is MANDATORY! if it's too easy for you, SPRINT HARDER or DO FASTER BOX JUMPS! haha

Times:

Josh 17:50rx
Jireh 18:10rx

June 24

So we went to a Snap Fitness today for the first time! :) it's pretty nice! haha

Anyways...

Dumbbell Shoulder Press

5 55lbs

5 60lbs

5 65lbs

5 70lbs

5 75lbs

2 85lbs

Then

4x5 reps at 65lbs

Pullups

4x5 reps

Dumbbell Incline Bench Press

5 55lbs

5 65lbs

5 80lbs

2x5 85lbs

Hotel WOD: June 23

5 rounds for time:

5 HSPU
10 Pistols (5 each side)
15 Pushups
20 Air Squats

Time: 7:46rx
Josh: 7:43rx but 3 rounds

Then
Psalm 19!! :D

mini rak chazak!! ahah

June 20

ALRIGHT!
Soo...did some random warmup again today!! don't know how to describe it!!! but again, at "We Are Fitness" crossfit!!

THEN

Every min on the min, Strict shoulder press starting at 45lbs bar
Add 10-20lbs per min!
So i started at 45lbs
Got up to 185lbs strict press (PR)

THEN

Push press til failure EMOM
I got up to 225..failed at 245lbs

then i just power cleaned 245! LOL

WOD:
3 rounds for time:
Run 400m (including a 2 storey stair climb)
21 pullups
10 dumbbell snatches 55lbs (10 each arm, so 20 reps in total)

Time: 15:54rx

So my running is just really bad! :( so its something i really need to work on!!
Right now, my biggest goats I need to work on is my running, muscle-ups, rope climb and bench press!

Then we did some sort of cool down thing! it was weird! some sort of isometric exercise! haha

June 19

Another workout at "we are fitness" a crossfit gym in sarnia!! :D
it's actually like the ideal gym for me!! cos one day, i'd like to open a gym, and if i did, it'd be super similar to this one cos it got all the crossfit stuff!! PLUS the powerlifting/body building stuff if ppl wanted to do that stuff and open gym time! i like that! I also like how its cheaper than most gyms!! but it could just be cos its in sarnia! haha Anyways, here's today's WOD:

Some random warmup... LOL

THEN

Starting at 40% of your PR
Every min on min 2 front squats
After every min, increase weight by either 10-20lbs

I started at 135lbs and got up to 315lbs! (my pr! so i was really happy with that! esp cos i did 2 reps)

THEN

Complete for time:
40 Kb swing 24kg
10 hand release burpees
30 kb
10 burpees
20 kb
10 burpees
10 kb
10 burpees

Time was 6:31rx i thinkk or somewhere around that! lol

THEN

6x20m sprints
1 suicide

THEN

I did 1 warmup set of bench at 135lbs
3x5 bench press 185lbs

Good day!

June 16&17

June 16

"DT"
all with 155lbs barbell
5 rounds for time:
12 deadlifts
9 hang power cleans
6 shoulder to overhead

Time: 11:49rx

June 17

"Grace"
30 Clean and Jerks at 135lbs for time

Time: 2:34rx

then 2 sets of prowler push suicides...hurt my butt so badd! iuno why!!! byt yeah! my shoulders and triceps are donneee!!

June 10

Whoops, totally forgot to post workouts from last week!! but all i really did was random stuff.. like bench, dumbell presses, squats, bicep curls! haha and stuff! LOl
tried doing body building workouts iwth my friend last week! haha legit.. zero cardio!

Anyways, today...to get myself back in the cardio/workout mode!!

For time:
42 kb swings 55lbs
21 burpees
10 (5 each side) shoulder press with kb (55lbs)
30 kb swings
15 burpees
10 shoulder press
18 kb swings
9 burpees
10 shoulder press

did alright, but it was tiring! haha

Jireh!

May 31

Need to continue getting my muscles back to lifting weight again! HAHA!

Deadlifts
2x5 for warmups
5x5 workset

OH squat: 1 squat snatch, 4 OH squats
5 sets

3x5 C2B strict chinups

Chatham hotel

So, i'm at a comfort inn in chatham! haha it has no gym, but uses another gym instead!! so it's pretty cool haah! what did I do today...I was actually just super sore from yesterday's WOD lol but i still gotta workout today haha

Dips 5x10 (one of the sets i used 40lbs weights)
Pullups 5x5 (if you couldn't do one, then you have to do 2 kipping)
Bench press 3x5
Clean complex 5 times:
1 power clean
1 hang clean
1 hang squat clean
2 front squats

3x5 dumbell shoulder press

all my weights were a lot less than normal! but it's okay! just getting back into it! haha haven't used weights in soo longgg!! hahaa

Jireh!

Last TCCC workout

Today was pretty emotional!! it was the last tccc crossfit!!! super fun! but sort of sad! but at the same time happy cos the ppl are moving on I guess!! great times! :)

So, today's workout

For time:
Complete this chipper for time:
5 laps in the gym (length)
50 Air squats
3 Wall climbs
50 Bench facing burpees (jump over bench)
3 Wall climbs
50 Kettle bell swings (55lbs)
3 Wall climbs
50 Pistol Squats (alternating)
3 Wall climbs
50 Double unders
3 Wall climbs
50 Inverted burpees
3 Wall climbs
2 laps arm OH walking lunge (55lbs, width only)

Time: 34:05rx
Super bad! haha esp cos last night, my calf muscle spazzed in bed haha iuno whhy!! it cramped up so bad!! but luckily it didn't spaz during the workout! :)

Sunday morning beaches!

So, working morning shifts do things to you! haha!! I woke up this morning at 5am! haah so jokes! then i'm like.. okay, though i'm up, i'm still aactually sort of tired, so i went back to bed.
6am comes along and Josh comes into my room and asks if I wanna workout at the beaches with my other bro and boss haha and I'm like... DOOWWWN! cos i needed to workout! and working out with people is just so much more fun than working out alone! :)

okay....so i don't know how to save a pic of instagram cos I lack in computer technologies! ahah so i just screen-shotted the photo!!!

so yeah! it was super nice this morning!! 

Here's the WOD if you wanna do it sometime as well! :)

For time:

21-15-9

SDLHP (55/35lbs kb)

Ring Dips

Burpee Pullups

75m sprint/run

So the way this works is like there are 3 rounds.  The first round you do 21 reps of each exercise (only one run though), then second round you do 15 reps of each, then the last round is 9 reps each wiht only 1 run after each round (3 runs in total, and 45 reps of all the other exercises) the goal here is to go as fast as possible with as much intensity as possible but at the same time, pacing yourself!

My time was 11:03rx

Jireh!

Need to get back into shape!

Since i'm all around ontario all summer, i haven't had the chance to join any gym!!! so yeah!! i'm probably just going to post workouts that I do on the road/with limited equipment!! (which is mostly rak chazak anyways!!)
I usually only workout because it's fun, but now I wanna do it as a discipline!!! Do it to discipline my body!!.. not to please my body or make myself just feel good! Yes, it will feel good because of it, but the purpose of me working out will be so much more than just my body! but to build discipline in my life! I am going to commit to workout 4-5 times a week! no matter how short...because i need that discipline! I want to praise God with my body! and use it to glorify Him by working for him and keeping my physical and mental parts of my body disciplined and sharp!

1 Corinthians 9:27
"No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize."

Today's WOD
For Time:
50 thrusters 25/15lbs dumbells (one in each hand)
50 V-ups
50 Burpees

Score: 6:35rx

April 28

Last workout of the yearr!!!
We are doing the same workout we did to start off Rak Chazak in the beginning of the year!! but with a little twist because of Victoria's bday!! HBD VICTORIA!

WOD:
For the first 21 mins, 4 burpees EMOM
In Teams of 2:
2 Bridal carry walks/piggy backs
300 squats
200 pushups
200 walking lunges
100 v-ups
50 burpees
2 Bridal carry walks/piggy backs

April 21, 2013

OKAY SUNDAY's WOD: (assuming nice weather, if it's too cold, we will go to the track!!!)
Remember, it's at 2:30pm!!! 

Warm-up
5 min running - single-file with the catchup

Hill Run (30 ups+3 screamers)
3 Forward
3 Jump (F)
3 Backwards
3 Lunge jumps
(if ur one of the first ppl, and are waiting for a regroup, u are doing burpees...like at least 20 or something...LOL)

6 karaokes (alternating)
2 penta jumps
2 jumping lunges (sideways)
2 penta jumps

2 Forward
2 bear crawl
2 frog jumps? ;)

3 screamers (guys start in front of girls and if any girl beats any guy, all guys have to go again…so guys can run up to 6 screamers) 

okay.. so it's probably going to be pretty chilly on Sunday, SO, don't forget to wear WARM CLOTHES!! AND, bring GATORADE or something! :) if u think u may need it! i'll have one can of coconut water!

Jireh!

Happy belated BMA WOD!

Warm up: 
Run 5 laps/5 mins in a line...last person needs to catch up to the first person of the line until that person is at the front, then the next last person the same...cycle continues!

WOD
5 rounds for time:
Run 2 laps (400m)
22 Pushups
22 Squat Jump kick butt
-Then- (without stopping)
100 burpees

Jan 20

Warm up:

Work on HSPU/run 5 laps

WOD (30 min time cap)

7 rounds for time:

4 Wall climbs

8 Burpees

12 Pushups

16 Jumping lunges 

20 Squats 

if ur bored, and ur done, do 100 v-ups! haha

Jan 13

20 mins of

5 rounds

2 lap/suicides

4 HSPU (10 pushups)

8 V-ups

16 Squat tuck jumps 

AMRAP of until time ends! (that is your score) 

5 burpees

1 sprint

Results:
Bma: 16 + 2 burpees rx
Jireh: 14 + 3 burpees rx
Phil: 13.5... LOL rx?
Kevin: 13 rx?
Justina: 12 rx?
Eric: 10+5 burpees rx
Sam: 9
JT: 9
Michael: 8+5b+1/2 sprint rx
Wendy: 8+5 burpees
Ambrose: 6
Jenny: 5 (came super late...so she only did the 2nd part... LOL sorry for starting without you!)

I'm not sure who rx'd the "?" are for those i THINK did it but didn't write it down

Thanks all for coming out!! it was super cardio-based today!! haha

Jireh!