18 DAY 58
Warm Up
5-minute Run on Treadmill <@ 8mph>
Walk to bathroom. Pee. Walk back to treadmill.
5-minute Run on Treadmill <@ 8mph>
Warm Up / Strength
Seated Leg Press (machine)
{10 x 150 / 10 x 200 / 10 x 250}
Strength
Seated Leg Press (machine)
{3 x 10 x 335}
(This was challenging. I put my ass into it.)
Strength / Accessory
Weighted, Low Box, Pistol Squat
{10/leg x bodyweight / 8/leg x 25 / 6/leg x 40}
(This was tough after the seated leg press.)
Conditioning / Accessory
100 x Air Squat
Complete for time.
{2:11}
Conditioning / Fat Burn
5-minute Run on Treadmill <@ 8mph>
★
5-minute Run on Treadmill <@ 8mph>
Walk to bathroom. Pee. Walk back to treadmill.
5-minute Run on Treadmill <@ 8mph>
Warm Up / Strength
Seated Leg Press (machine)
{10 x 150 / 10 x 200 / 10 x 250}
Strength
Seated Leg Press (machine)
{3 x 10 x 335}
(This was challenging. I put my ass into it.)
Strength / Accessory
Weighted, Low Box, Pistol Squat
{10/leg x bodyweight / 8/leg x 25 / 6/leg x 40}
(This was tough after the seated leg press.)
Conditioning / Accessory
100 x Air Squat
Complete for time.
{2:11}
Conditioning / Fat Burn
5-minute Run on Treadmill <@ 8mph>
★
18 DAY 57
怕脱口而出是你姓名
I saw the PT tonight for my left shoulder. Then, I saw the chiropractor for my lower back.
★
★
18 DAY 53
偏偏喜欢你
Warm Up
6-minute Run on Treadmill <@ 7mph>
Rest 1:00.
4-minute Run on Treadmill <@ 7mph>
Warm Up
30' Quadruped Crawl
20 x Air Squat
Complete 3 rounds.
Strength / Warm Up
Linear Leg Press (machine)
{10 x 208 / 10 x 298 / 10 x 388}
Strength
Linear Leg Press (machine)
{3 x 10 x 478}
Strength
AMRAP (5:00)
1 x Tempo Pull-up <slow pull, pause at top>
{17?}
Strength
Seated Leg Press (machine)
{3 x 10 x 335}
Conditioning / Accessory
100 x Air Squat
Complete for time.
{2:15}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
6-minute Run on Treadmill <@ 7mph>
Rest 1:00.
4-minute Run on Treadmill <@ 7mph>
Warm Up
30' Quadruped Crawl
20 x Air Squat
Complete 3 rounds.
Strength / Warm Up
Linear Leg Press (machine)
{10 x 208 / 10 x 298 / 10 x 388}
Strength
Linear Leg Press (machine)
{3 x 10 x 478}
Strength
AMRAP (5:00)
1 x Tempo Pull-up <slow pull, pause at top>
{17?}
Strength
Seated Leg Press (machine)
{3 x 10 x 335}
Conditioning / Accessory
100 x Air Squat
Complete for time.
{2:15}
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 52
这样的我，你还爱吗？
Warm Up
5-minute Run on Treadmill <@ 7mph>
Rest 1:00.
5-minute Run on Treadmill <@ 7mph>
Warm Up
One Arm Dumbbell Strict Press
3 x 10
30-count Straight Arm Plank
Alternate a set of one arm dumbbell strict press with a set of straight arm plank.
{20 / 27.5 / 30}
Warm Up
30-count/side x Shoulder Opener Stretch
Strength
Push and Pull Party
One Arm Dumbbell Strict Press
{1 x 10/side x 40}
One Arm Dumbbell Bent Over Row
{1 x 10/side x 40}
One Arm Dumbbell Strict Press
{1 x 10/side x 45}
One Arm Dumbbell Bent Over Row
{1 x 10/side x 45}
One Arm Dumbbell Strict Press
{1 x 10 (right side) x 50 + 1 x (9 + 1) (left side) x 50}
One Arm Dumbbell Bent Over Row
{1 x 10/side x 50}
One Arm Dumbbell Push Press
{1 x 10/side x 50}
One Arm Dumbbell Bent Over Row
{1 x 10/side x 50}
One Arm Dumbbell Push Press
{1 x 10/side x 55}
One Arm Dumbbell Bent Over Row
{1 x 10/side x 55}
One Arm Dumbbell Push Press
{1 x 10 (right side) x 60 + 1 x (8 + 2) (left side) x 60}
One Arm Dumbbell Bent Over Row
{1 x 10/side x 60}
(Tough.
All in all, however, I am happy to be moving again.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
5-minute Run on Treadmill <@ 7mph>
Rest 1:00.
5-minute Run on Treadmill <@ 7mph>
Warm Up
One Arm Dumbbell Strict Press
3 x 10
30-count Straight Arm Plank
Alternate a set of one arm dumbbell strict press with a set of straight arm plank.
{20 / 27.5 / 30}
Warm Up
30-count/side x Shoulder Opener Stretch
Strength
Push and Pull Party
One Arm Dumbbell Strict Press
{1 x 10/side x 40}
One Arm Dumbbell Bent Over Row
{1 x 10/side x 40}
One Arm Dumbbell Strict Press
{1 x 10/side x 45}
One Arm Dumbbell Bent Over Row
{1 x 10/side x 45}
One Arm Dumbbell Strict Press
{1 x 10 (right side) x 50 + 1 x (9 + 1) (left side) x 50}
One Arm Dumbbell Bent Over Row
{1 x 10/side x 50}
One Arm Dumbbell Push Press
{1 x 10/side x 50}
One Arm Dumbbell Bent Over Row
{1 x 10/side x 50}
One Arm Dumbbell Push Press
{1 x 10/side x 55}
One Arm Dumbbell Bent Over Row
{1 x 10/side x 55}
One Arm Dumbbell Push Press
{1 x 10 (right side) x 60 + 1 x (8 + 2) (left side) x 60}
One Arm Dumbbell Bent Over Row
{1 x 10/side x 60}
(Tough.
All in all, however, I am happy to be moving again.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 51
狐狸
I had had 3 physical therapy sessions for my left shoulder. I had had 1 physical therapy session for my lower back. I had visited the chiropractor's office once. The same day, I saw a general doctor.
I saw a chiropractor for the second time tonight.
Even with a x-ray, the chiropractor could not conclude whether I had a bulging disc. He did, however, conclude that I had a pinched nerve. The x-ray revealed that my right hip is lower than my left hip. The lumbar section of my spine is slightly twisted toward the front of my body. The tailbone of my spine is rotated upward, creating less than ideal spinal cord spacing between the L5 vertebral body and tailbone, which ultimately resulted in the pinched nerve. The chiropractor lastly concluded that poor posture is most likely the result of above. He is going to work with me on correcting the alignment of the spine.
★
I saw a chiropractor for the second time tonight.
Even with a x-ray, the chiropractor could not conclude whether I had a bulging disc. He did, however, conclude that I had a pinched nerve. The x-ray revealed that my right hip is lower than my left hip. The lumbar section of my spine is slightly twisted toward the front of my body. The tailbone of my spine is rotated upward, creating less than ideal spinal cord spacing between the L5 vertebral body and tailbone, which ultimately resulted in the pinched nerve. The chiropractor lastly concluded that poor posture is most likely the result of above. He is going to work with me on correcting the alignment of the spine.
★
18 DAY 50
我好像在哪见过你
Active Recovery
Run and walk 10 rounds around the block. Run the two long segments of the block. Walk the two short segments.
(I am back and moving!
I ran into the owner of my next door Chinese restaurant at the laundromat tonight. She bluntly told me that I looked like I gained weight.
I had not exercised in about 2 weeks.
I was restless. And I was also bloated.
I moved some bottled water today. My lower back is not ready to return to heavy lifting.
My parents drove me back to NYC today.)
★
Run and walk 10 rounds around the block. Run the two long segments of the block. Walk the two short segments.
(I am back and moving!
I ran into the owner of my next door Chinese restaurant at the laundromat tonight. She bluntly told me that I looked like I gained weight.
I had not exercised in about 2 weeks.
I was restless. And I was also bloated.
I moved some bottled water today. My lower back is not ready to return to heavy lifting.
My parents drove me back to NYC today.)
★
18 DAY 48
I ENJOY LOOKING AT MYSELF NAKED IN THE MIRROR
My brother and I had brunch at Tulip, a Chinese restaurant in Stoneham, MA, this morning.
My brother loves Tulip.
Evan Spiegel, co-founder and CEO of Snapchat, was named the youngest billionaire in 2015. He is a graduate of Stanford University. Last year, he married Australian supermodel, Miranda Kerr. They are expecting a child together. He's presently 27 years old.
I too am presently 27 years old. I am a graduate of Vanderbilt University. I found my co-worker's building pass behind her computer last Thursday. I am single and not expecting any child.
★
My brother loves Tulip.
Evan Spiegel, co-founder and CEO of Snapchat, was named the youngest billionaire in 2015. He is a graduate of Stanford University. Last year, he married Australian supermodel, Miranda Kerr. They are expecting a child together. He's presently 27 years old.
I too am presently 27 years old. I am a graduate of Vanderbilt University. I found my co-worker's building pass behind her computer last Thursday. I am single and not expecting any child.
★
18 DAY 47
HAPPY LUNAR NEW YEAR!
I did not do much today.
My brother just returned home tonight.
★
My brother just returned home tonight.
★
18 DAY 46
GRATITUDE
I came home Thursday night.
I strongly dislike the bus.
I have been feeling immensely grateful the past few weeks. I am grateful to be alive and healthy. I am grateful to have a job and a roof over my head. I am grateful to live in America.
★
I strongly dislike the bus.
I have been feeling immensely grateful the past few weeks. I am grateful to be alive and healthy. I am grateful to have a job and a roof over my head. I am grateful to live in America.
★
18 DAY 45
HAPPY VALENTINE'S DAY!
I went to see a chiropractor today. My chiropractor recommended that I see a general doctor as well. There was a general doctor at the clinic. I did not like the general doctor. I also did not like her assistant. The doctor gave me a bad vibe. She was on the phone when I walked into her office. She played with her hair throughout our session. She talked like a high school teenager. All in all, she made me uncomfortable. I just did not like her.
★
★
18 DAY 44
SIGNS, SIGNS, SIGNS
I am okay. I am doing just fine.
I am making new plans.
Work has been stressful. I worked until 7:30 p.m. tonight. I walked to Bryant Park after work and took the train home from Bryant Park. Walking is the only exercise I am getting these few days.
My resting heart rate is under 60 bpm for the first time in 3 months.
★
I am making new plans.
Work has been stressful. I worked until 7:30 p.m. tonight. I walked to Bryant Park after work and took the train home from Bryant Park. Walking is the only exercise I am getting these few days.
My resting heart rate is under 60 bpm for the first time in 3 months.
★
18 DAY 43
下一站，天后
I love my insurance!
I went to see my physical therapist today for my lower back.
I scheduled two appointments for Wednesday night, an appointment with my physical therapist for my left shoulder and another appointment with a chiropractor for my lower back. I am hoping to get an x-ray for my lower back as well on Wednesday.
Work has been stressful.
★
I went to see my physical therapist today for my lower back.
I scheduled two appointments for Wednesday night, an appointment with my physical therapist for my left shoulder and another appointment with a chiropractor for my lower back. I am hoping to get an x-ray for my lower back as well on Wednesday.
Work has been stressful.
★
18 DAY 42
海阔天空
I travelled to Flushing, Queens this afternoon. I loved today's weather.
★
★
18 DAY 41
MOLLY'S GAME
There was a line from the end of the movie about moving from failure to failure without losing enthusiam.
I saw Molly's Game last night.
All in all, I enjoyed the movie.
Prior to the movie, I had dinner with a friend at a restaurant in Koreatown.
All in all, it was a fine night.
★ / 57.44
I saw Molly's Game last night.
All in all, I enjoyed the movie.
Prior to the movie, I had dinner with a friend at a restaurant in Koreatown.
All in all, it was a fine night.
★ / 57.44
18 DAY 40
TRAVIS MAYER
I was not much of an athlete growing up.
There is a correct way to move. However, the correct way to move is not instinctive to me.
★
There is a correct way to move. However, the correct way to move is not instinctive to me.
★
18 DAY 39
THE LAST JEDI
So, what the fuck happened?
After I hurt my back the first time, my doctor advised me to quit CrossFit. I said no. Well, I didn't say no to his face. But I was determined to continue with my newfound passion. I am going to learn how to properly deadlift and I am going to make damn sure that I do not hurt my back again, I promised myself.
And I did just that. I worked on my mobility. I practiced deadlift frequently. I bested my deadlift by over 100 pounds. I completed 55 deadlifts with the 225-pound weight during CrossFit Open Workout 17.4 and I used as heavy as 275-pound weight in a MetCon in class. Both times, in addition to many other times I deadlifted in class, I made it in one piece. I thought that I had conquered deadlift.
★
After I hurt my back the first time, my doctor advised me to quit CrossFit. I said no. Well, I didn't say no to his face. But I was determined to continue with my newfound passion. I am going to learn how to properly deadlift and I am going to make damn sure that I do not hurt my back again, I promised myself.
And I did just that. I worked on my mobility. I practiced deadlift frequently. I bested my deadlift by over 100 pounds. I completed 55 deadlifts with the 225-pound weight during CrossFit Open Workout 17.4 and I used as heavy as 275-pound weight in a MetCon in class. Both times, in addition to many other times I deadlifted in class, I made it in one piece. I thought that I had conquered deadlift.
★
18 DAY 38
PENNSYLVANIA AVENUE
The pain peaked at 4 a.m. in the morning. I had to pee. But I could not get out of my bed. A sit up was out of the question. I spent about 10 to 15 minutes rolling from side to side, trying to find a pain-free way to get out of the bed. Once I found a pain-less, not pain-free-position, I slowly pushed through my arms to a seated position. Many attempts ended with me falling back to bed when the pain was too great. Once I was seated. I slowly pushed myself with my arms toward the edge of the bed. I reached the ground with my feet. But my legs were too weak to stand up. Once again, I pushed with my arms to lift up my upper body, trying to lessen some of the weight my legs had to support. It took about another 10 to 15 minutes for me to stand up with locked out knees.
★
★
18 DAY 37
WHEN YOU SEE YOUR CRUSH'S BARE ASS
Warm Up
No warm up.
Strength / Warm Up
Deadlift
3 x 3
{135 (40% of Max Deadlift) / 225 (67%) / 275 (82%) / 315 (94%)}
Strength / Conditioning
10 x Back Squat <225>
250-meter Row
3 x Wallwalk
Complete a round every 5:00. Complete 5 rounds.
(I completed 15 back squats with the 225-pound weight. The rest of the squats were performed with just bodyweight.
It first felt like a knot. And then it spread like an infection. Swiftly. Before long, I was inundated in pain. Sharp, shocking pain.
It hurt to perform bodyweight squats.
This is my jam. This workout is my jam. I have been looking forward to this workout since Sunday. I didn't mind that I took yesterday off. I'd be more recovered for today, I thought. Man, this is just heartbreaking.
I cannot put in words how devastated I am right now. I feel embarrassed and sad.
Are injuries embarrassing? I am always embarrassed when I am injured. I feel like a burden when I am injured.
So, I think this is it. My monthly membership actually just renewed today though. How ironic!
I had this feeling that I was supposed to meet someone through CrossFit. Oh well.)
★
No warm up.
Strength / Warm Up
Deadlift
3 x 3
{135 (40% of Max Deadlift) / 225 (67%) / 275 (82%) / 315 (94%)}
Strength / Conditioning
10 x Back Squat <225>
250-meter Row
3 x Wallwalk
Complete a round every 5:00. Complete 5 rounds.
(I completed 15 back squats with the 225-pound weight. The rest of the squats were performed with just bodyweight.
It first felt like a knot. And then it spread like an infection. Swiftly. Before long, I was inundated in pain. Sharp, shocking pain.
It hurt to perform bodyweight squats.
This is my jam. This workout is my jam. I have been looking forward to this workout since Sunday. I didn't mind that I took yesterday off. I'd be more recovered for today, I thought. Man, this is just heartbreaking.
I cannot put in words how devastated I am right now. I feel embarrassed and sad.
Are injuries embarrassing? I am always embarrassed when I am injured. I feel like a burden when I am injured.
So, I think this is it. My monthly membership actually just renewed today though. How ironic!
I had this feeling that I was supposed to meet someone through CrossFit. Oh well.)
★
18 DAY 36
SEE YOU AGAIN
EWOD did not interest me. I had a PT session scheduled anyway. So I went to see my PT instead.
My left shoulder is feeling awesome.
★
My left shoulder is feeling awesome.
★
18 DAY 35
V DAY
NOON SESSION
Warm Up
A bunch of crap
(My mind's bothered. It's been bothered all weekend. I want to help. At the same time, I feel powerless.
"My love is a star. You can't always see me, but know that I am always there. If you see one shining, take it as mine and remember that I am always near."
I pray, I wish and I hope that Zelimkhan Bakaev is still alive.
Stay hopeful. All tyrants will fall.)
Conditioning
AMRAP (12:00)
6 x Pull-up
12 x Russian Kettlebell Swing <24-kg> [Rx+: <32-kg>]
18 x Double Under
{6 + 4}
(One of my classmates completed 10 rounds. Asshole.)
Strength
Deadlift
3 x 4
Complete with 3, 1, 3, 1 tempo.
{135 (40% of Max Deadlift) / 185 (55%) / 225 (67%)}
(My back was tender after Friday night's hiccup.)
EVENING SESSION
Warm Up / Fat Burn
5-minute Run on Treadmill <@ 7.5mph>
Walk to locker room to get phone. Then, walk back to treadmill.
5-minute Run on Treadmill <@ 9mph>
Warm Up
30-count x (back racked front rack stretch) <40>
30-count x Front Racked Sotts Press into Bottom of Overhead Hold <40>
Complete 3 rounds.
Strength
Seated, Alternating Dumbbell Strict Press
4 x 10/arm
Dumbbell Bench Press
4 x 10
Alternate a set of seated, alternating dumbbell strict press with a set of dumbbell bench press.
{2 x 30 / 2 x 35 / 2 x 40 / 2 x 45}
Conditioning
50-40-30-20-10 x calorie Run on Treadmill <@ 9.5mph>
50-40-30-20-10 x Air Squat
{15:09}
(Previous year, I worked a lot on strength, technique and mobility, but not as much on endurance and stamina. I lacked the many skills to complete conditioning workouts as prescribed. More often than not, conditioning workouts were just opportunities for me to work on those skills that I needed to work on. I rarely breathe heavy during conditioning workouts. As a result, I did not reap the benefit of the intended, metabolic effect. In addition, the many injuries that I sustained over the course of the year left me traumatized to give my 100% in every workout.
I am planning to complete at least one high-intensity MetCon a week from hereon.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
Warm Up
A bunch of crap
(My mind's bothered. It's been bothered all weekend. I want to help. At the same time, I feel powerless.
"My love is a star. You can't always see me, but know that I am always there. If you see one shining, take it as mine and remember that I am always near."
I pray, I wish and I hope that Zelimkhan Bakaev is still alive.
Stay hopeful. All tyrants will fall.)
Conditioning
AMRAP (12:00)
6 x Pull-up
12 x Russian Kettlebell Swing <24-kg> [Rx+: <32-kg>]
18 x Double Under
{6 + 4}
(One of my classmates completed 10 rounds. Asshole.)
Strength
Deadlift
3 x 4
Complete with 3, 1, 3, 1 tempo.
{135 (40% of Max Deadlift) / 185 (55%) / 225 (67%)}
(My back was tender after Friday night's hiccup.)
EVENING SESSION
Warm Up / Fat Burn
5-minute Run on Treadmill <@ 7.5mph>
Walk to locker room to get phone. Then, walk back to treadmill.
5-minute Run on Treadmill <@ 9mph>
Warm Up
30-count x (back racked front rack stretch) <40>
30-count x Front Racked Sotts Press into Bottom of Overhead Hold <40>
Complete 3 rounds.
Strength
Seated, Alternating Dumbbell Strict Press
4 x 10/arm
Dumbbell Bench Press
4 x 10
Alternate a set of seated, alternating dumbbell strict press with a set of dumbbell bench press.
{2 x 30 / 2 x 35 / 2 x 40 / 2 x 45}
Conditioning
50-40-30-20-10 x calorie Run on Treadmill <@ 9.5mph>
50-40-30-20-10 x Air Squat
{15:09}
(Previous year, I worked a lot on strength, technique and mobility, but not as much on endurance and stamina. I lacked the many skills to complete conditioning workouts as prescribed. More often than not, conditioning workouts were just opportunities for me to work on those skills that I needed to work on. I rarely breathe heavy during conditioning workouts. As a result, I did not reap the benefit of the intended, metabolic effect. In addition, the many injuries that I sustained over the course of the year left me traumatized to give my 100% in every workout.
I am planning to complete at least one high-intensity MetCon a week from hereon.)
★ / 18 / 46 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 34
WHAT HAPPENED TO ZELIMKHAN BAKAEV?
I read about what happened to Zelimkhan Bahaev today. My heart is heavy.
God bless my brothers and sisters.
Last night's workout is still affecting my mood.
I cannot let last night's workout define my previous year's training.
My takeaways from last night's workout: stretch more and never underestimate light weight.
★
God bless my brothers and sisters.
Last night's workout is still affecting my mood.
I cannot let last night's workout define my previous year's training.
My takeaways from last night's workout: stretch more and never underestimate light weight.
★
18 DAY 33
心痛
Warm Up
A bunch of crap
Conditioning
13.2
AMRAP (10:00)
5 x Shoulder-to-Overhead <115> [Push Jerk]
10 x Deadlift <115>
15 x Box Jump <24">
{5 + 8}
(I performed this workout a year ago. I completed the exact same number of reps.
I was devastated after the workout. I invest so much time and energy into CrossFit. To fail on test day at something I am so passionate about is just heartbreaking. My spirit was broken.
My classmates did not understand my frustration.
I was overconfident in my ability. I completed the first two rounds in about 2:00. I quickly hit a wall. In addition to moving too fast, I was performing the deadlifts without paying too much attention to my form. Bad forms caught up. By the third or fourth round, I was having a hard time picking up the 115-pound barbell from the floor. I wrecked my lower back again. Insult, hurt back, to injury, poor workout result.
I feel embarrassed and sad right now.
A classmate and I had dinner at Five Senses, a Korean restaurant in Koreatown, Manhattan, after class.)
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
A bunch of crap
Conditioning
13.2
AMRAP (10:00)
5 x Shoulder-to-Overhead <115> [Push Jerk]
10 x Deadlift <115>
15 x Box Jump <24">
{5 + 8}
(I performed this workout a year ago. I completed the exact same number of reps.
I was devastated after the workout. I invest so much time and energy into CrossFit. To fail on test day at something I am so passionate about is just heartbreaking. My spirit was broken.
My classmates did not understand my frustration.
I was overconfident in my ability. I completed the first two rounds in about 2:00. I quickly hit a wall. In addition to moving too fast, I was performing the deadlifts without paying too much attention to my form. Bad forms caught up. By the third or fourth round, I was having a hard time picking up the 115-pound barbell from the floor. I wrecked my lower back again. Insult, hurt back, to injury, poor workout result.
I feel embarrassed and sad right now.
A classmate and I had dinner at Five Senses, a Korean restaurant in Koreatown, Manhattan, after class.)
★ / 18 / 46 / 57.44 / 99 / 100 / 101 / 102 / 103 / 104 / 105 / 106
18 DAY 32
THE OLD MAN AND THE SEA
I had to skip gym tonight for the Metropolitan Railway Club of New York new year kick off dinner.
★ / 57.44
★ / 57.44
