yeah! now back to my regular work shift

Now, I am finally out of my crazy work schedule and have more time to do what I love instead of working for someone else. More time with family, friends, business and my projects. looking forward to getting things together. Feels like been on an off season. But I am back!

Pickup Soccer On Beacon Hill

Still recovering from my finger injury, so another session that take less pressure on the hands. So I decided to go and play pickup soccer at Van Assalt for about 2 hr and yes it is an awesome way of working out. Lots of running, a little rusty from 7 years hiatus of playing soccer. So first game back is going to put different stressors on the body so, I'll be sore tomorrow for sure. But that's what I love. Because training and training at some point you will have to compete, so organize sport is one of those.

Details:
230pm Every Sunday Soccer pickup game
where: Van Assalt Field

A mile day

Update on my finger, still can't put any pressure on it. So running is on my list. This time running on an empty stomach.
A mile run clock at 6:50, cash out with 100 meter sprint/100 walk 2x.

Update for June, been slacking here on here.

Ok, I've been very busy both working on my job, working on my mobile training web site, personal obligations (vacation in Canada) and doing other projects and trying to get training going and haven't updated this page.
Sunday while playing softball, I think I broke my middle finger, haven get it checked it, but it not moving well, on a finger splint at the moment, so no weight or both hand work out for me. More running is my new added friend, and also a good reason train for summer races.
Talked to Rainier Fitness Crossfit people about opportunity for training, but full time working schedule might prevent me from doing so. Will keep this update.
Update: My work schedule still not fixed, very frustrated toward management. Therefore, I can have a regular class set. But will forged on.
My completed mobile training site is address www.ultimatexfitness.com
Had a couple of friends over for a quick intro, 5 minutes, run of the mill, wod warmup. basic thrusters,pushups,situps,pullups x 10

A mile day WOD

The Long Mile, will for some it not that long, run the pace of 6 or 7 minutes and be done, others it will take 10 plus minutes to jog and walk etc. It's good to see people out and run, but what sometime people didn't get is if you run a mile at the same pace and same intensity, your body will adjust to that intensity and no gain will result from it. In fact it can lead to routine and bordom, the mudane of just another mile run.
Well, it doesn't have to be boring, just mix it up. Like I did

jog100m, sprint 100 m, jog 100 m, sprint 100 m, walk 100m, jog 100m, sprint 100, jog 100 m x2

Believe me you'll never look at the mile as a routine or a chore to run again.
So give it a run!

Main Site WOD Day "annie day"

warm up and double under skills
50,40,30,20 and 10 reps
double unders
situps
for time:

Doubleunder tips from Youtube CrossFit!

Monday WOD

3 rounds x 10 reps
95 thrusters
pullups

for time

Weekend Warrior WoD

Saturday Work Out

500 m run
40 squats
30 situps
20 pushups
10 pullups

for time:

Today WOD: Murph

Ok, been back to the States now for over a week and still feel the after effect, still feeling a little sick, coughing from the dry and not so clean air, the sleep pattern is wacked up for me and not to mention the hydration and lack of proper protein.
Nevertheless, Today is my first full work out from a 3 weekend hiatus. Murph, a two mode workout, Cardio/Body weight, focuses on the full body at good intensity, pace and duration.

Mini Murph(modified):
Jump rope (2min)
50 pullups
100 pushups
150 squats
Jump rope (2 min)

for time:

Back from Vietnam Trip with Renew Crossfit Ambition

My first trip back to Vietnam. Wow! What an amazing trip it was, the only bad part was that three week was too short to actually absorb all of what Vietnam has to offer.

Nevertheless, I enjoyed every moment of it except getting there were quite a pain in the butt, literally. When you have ADHD (joking about this one) and sitting on an airplane for 15 hours can be quite torturing.

After the stop at Seoul, Korea then straight shot to Saigon, I landed in Vietnam. The first thing I feel was the heat, at 101 degree and humid makes impossible to not notice and sweat just sitting in one spot. So sweating can be ruled out as an indication of how hard you do your Crossfit or any workout for that matter. Arrived at midnight in Saigon and took the taxi through the street of city can be quite an eye opening. Taxi dodging through traffic that mostly motor scooters, like a school of fish swimming through a narrow opening. Horn pushing is a necessity to traverse through these narrow openings, if this were done in the State, road rages, tickets, accidents could be a common theme.

I guess waking up in the morning at 5 Am in Vietnam is common theme, lights are out, noises are out and people are hustling to open their shops. I mean literally everybody has a shop or seem to have something to sell. Entrepreneur spirit at work I guess. They also waking up to exercise; Tai Chi,Running and other weird stuffs are a daily event in Saigon. I checked out the park and looked for a place to do my Crossfit WOD like that of back home in Kent, WA. There were some unique equipments that one can only stare at and smile. With all the people staring at me, puzzling over the fact that I was carrying a camera and I don’t look like a typical Vietnamese, I managed to get my Crossfit WOD in.
2x..10 pullups, 10 dips, 10 situps, 10 situps, sweating and dehydration.. Got to me..

The second week I traveled down to the Mekong town Rach Gia to see my relatives and later sandy beach Ha Tien to enjoy the ocean. Then flew to Hue to tour imperial palace and tomb. All in all, I feel the love for the country, the beauty, the people the smiles, but there were also the poverty, the struggles to put a meal on the table daily. So one would assume, they'll have no time to exercise or take care of their body and health. Was I dead wrong when I witnessed the mass of people doing their morning exercise routines as early as 4 AM. This really hit me hard in a sense that these people work hard, struggling and hustling for their daily meal, but yet can find time to take care of their physical and body need. This really make me feel privileged to have witnesed the culture and blessed to be an American and aspired me to do more when I am back. So look out & Get out the way! I will end this by saying, Vietnam could be one of the 1000 places to visit before you die.

Seattle Park Workout Video Project, part 1

Well, recap on my week, bought a camcorder for my trip to Vietnam next week, in the mean time will work on my first video a Guide to and around Seattle Area Park, pull up bars and monkey bars friendly. Check it out!

DL Rx Day

WOD

Deadlift

1,1,1,1,1,1,1,1,1

warmup with 135lb

1, 225

1,275

1,295

1,325

1,350

1,385

1,400

1,415 failed

1,408 yeah..my new rmax ( previous 375 last month)

Week Recap: workout, working on programing and overtrained!

Sunday-Monday; 2 Rest days for me*

Tuesday: 1 hr of lunchtime basketball in Seattle

Wednesday: Got myself a massage (not exactly a workout, but I sure need it)

Friday: work on stretching and foundational forms; DL, Snatch.



I know there are lots of talk about fitnes training and the art of programming a great cardio, strengthening program. If done properly it can elevate your client fitness or athlete game to the next level. But it's also true to the affect that if done inconsistently or improperly can and certainly will be detrimental to your athelete or client fitness goals. One of these conditions is overtrained. *"Work hard break down your body and make you weaker and rest that makes you stronger" Read up about overtrained!

King Crossfit Experience Day

I have made several contacts to local affiliates to see if during my off week I could help out or volunteer my time in exchange for more experience. Another word, I'll do whatever it takes to get experience, I know it can be challenged in the aspect that most affiliates promote internal members to become an intern or trainer, but nevertheless I will forged on.

Well, today on my two hour break from my work, I am checking out King Crossfit in Renton; I got to meet Ron and Allen and their athletes. They are a bunch of awesome people, Ron filled me in how they got started and the community and coaching style. I also had the opportunity to join them for the wod.
Thanks Ron, Allen and Glen

warm up
1000 m row
15 box jump
50 double unders jump rope

WOD
10,9,8,7,6,5,4,3,2,1
push press (115,95)
dip

cash out
a mile run

Rest day, Spring is in the air

Ok, first day of spring makes it a great rest day. I have post lots of work out, crossfit, exercises and equipment but not about rest day. Rest day is literally that, rest, do nothing taxing on your body or your mind, but fun and relaxing things. We all need these days as part of our rejuvenation day, a day to free our mind from work, exercise, people, thinking and everything in between. It is good for the mind and positively reinforces you to have fun and a great reward for your past week work. So what did I do for my rest day you might ask. Motorcycle ride around alki, kent, beacon hill and seattle and lots of springing, literally.

Nutrition 101

“Eat lean meats, fruits and vegetables, nuts and seeds, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.”

In a very real sense, proper nutrition is THE MOST important thing you can master here. Yes, it can be the most the challenging aspect of your training and it should be perceived as so. But I am confident that getting enough exposure, guidance and training that this to can be overcame. You can’t out train bad nutrition. Nutrition will form the basis for all of your training success as well as attainment of any body composition goals you may have.

Good Resources to get you motivated for change (courtesy of WebMD)
Nutrition Q&A
Your Ideal Weight
Nutrition Tips

BMI Calculator


So we train for performance and life and we eat to enhance that. Food intake should be as adequate to support activity levels, but not body fat. Keep things simple, there is no magic bullet and not all calories are created equal. I am practicing the zone eating plan, remember it can be a huge eating change in your eating or it might not and it all depends on individual, but if looking for something that works, as it did for me I would suggest you to give zone nutrition a try.

Read through the guides and make an informed decision for yourself on the nutrition plan.

CHALLENGE to YOU: Commit to nutrition plan for 30 days.

REMEMBER: You to make a lifestyle change, not just adopt a fad diet. We believe that this is something you should be able to sustain for the rest of you life. As outlined in the following, you may have to change several lifestyle factors and your daily habits in order to effect a positive change in your fitness.

We are challenging you to commit to an eating habit for 30 days. 30 days is a suitable amount of time to make a distinct change in your life. It’s not forever, and should give you time to experience the benefits of your new eating plan.

Essential Zone reading:
Mastering the Zone. Sears, Barry. Collins Living. 1996.
http://www.zonediet.com

Wow, beautiful morning here in Kent, spring is here..the dance is on..

Waking by sun light over your window, hard to not to go out and enjoy it.
So this morning, had a couple of buddies from out town join me for a workout in the park. No workout would be a travesty. Since they are newbies to crossfit, so newbie workout is essential, easy, but not to easy where you get bored. And boring is never part of our workout. So our workout involved relatively simple crossfit wod; two modes (bodyweight/cardio).





warm up/ stretch 5 min
skills work: squat,situp,pushups and pullups
then WOD:
200 m run
40 squats
30 situps
20 pushups
10 pullups

for time. (try to do it under 5min)

WeekOn of work recap, no major lifting crossfit for me.

Tuesday: Full court basketball lunchtime in Beacon Hill, had fun and good work out for an hour, I am begining to feel a little more in shape to run the whole hour without being too much out of breath. But still can't wait for street ball or outside basketball..
Wednesday : suppose to be my rest day, but had to help my brother with putting in the new hardwood floor..no fun..but worth the bonding.
Thursday: Technique practice at work. on ring muscle ups and overhead squat with wooden bar.
Friday: busy with work, but as able to put in some situps, squats and L sit hold.
Saturday: Beautiful day in Kent, because of my work, can't run a weekend warrior park workout. so i just squeeze in myself track day by my work. run day: 400m 1.15m, 200m 10pullups 5x for 10min.

Weekend Warriors Workout in Renton Park

It's a beautiful weekend, sun was out and ofcourse tons of kids and people are out to the park, I should of wear or have some kind of Crossfit inspired shirt or banner, because there were lots of on lookers curious what we were up to on the monkey bars and pushups. But nevertheless, it was good sight to see, people are out and about doing activities. We had four of my friends/family showed up, so we did warmup with 400m job, stretch, and quick run down of skills, pullup, pushup, and lunges. Because our work out involve these movement. During the work out, there were lots of distraction, we saw kids without adult walking toward the water and had to be the life guard..all in all it was a fun day..

WOD
3 round for time or (15 min max)
10 pullups / (10 bar row)
200 m run (on sand)
20 walking Lunges
10 pushups (bench pushups)

good job lisa for going all the way, and kellie, loi and phong.

Welcome to Weekend Warriors & Park Dwellers Club

Come join me on Saturday, March 6 at 10am for Weekend Warriors/ Park Dwellers Club for Core strengthening and Functiontal fitness movement methodology workout.
Good read about functional fitness!

What: 1st Ultimate Fitness Weekend Warriors Free park workout of the Spring
When: Saturday, March 6 at 10-11am
Where: Gene Coulon Memorial Beach Park
1201 Lake Washington Boulevard North,
Renton WA. meet up at volleyball court.
Who: Everyone is invited to our FREE Weekend Warrior Park Dweller Club.

View Larger Map

As for this weekend, just bring workout gear and have fun.
Don't be shy or feel intimidated! Don't worry all the exercises are scalable and well make sure all forms are correct and carry out safely and effectively.

Saturday's workout will be: expect the fun but yet challeging and intense workout.


Bring WATER and bring a friend!
No worries if you can’t make it this Saturday. We will be working out again NEXT Saturday.
If you have any questions, please contact Uy, certified crossfit trainer at ultimatexfitness@gmail.com

Monday, badass girl wod day.. well maybe 1/2

It was a nice day, and took a lunch break from work and went to the local park, Burien park, that has a monkey bar or pullup bar setup and that's all it takes for a heart pounding workout.

1/2 an angie
50 pullups
50 pushups
50 squats
50 situps
for time..

1 mile run day wod day

I started my work week but that does not mean I will stop progressing, doing the wod or practicing form. I brought my wooden stick to work and of course practicing and vocalizing all key performance points of the foundational movements. It is quite a work out in itself if you are just practicing the movement. I also did alot of study up and putting together a beginner package and on ramp curriculum.

Point of the Day

They say if you not afraid or have a fear for your work out, you are not doing it right or perhaps you are plateuing or boring or lack of intensity and hence lack overall improvement in fitness. In another word, you can run and run and run until your body burned out but yet no gain, why? Because you running intensity has been overcame by your body adapation and this will lead to plateu and decline in performance. So, a mile run seem to be an easy thing right? Well, for me it isn't, sure most people can do a mile with ease, you can go on the track and pace yourself out for a mile or run a mile and call it, but if you truely want to build intensity and challenge yourself or to create that greater neuro adaptation, a mile run can be tackled or done in different angle to challenge your body, of what crossfit called it constant varied intensity, for continue adaptation.

Today, for me, sprint the first lap as quick as you can, try to do it in a min then ran the rest for under 6 min. Now, that mile just got added a new dimension and sure will get you a work out. Go give it a try and i m confident you will look at your running routine with fear and jitter.

There are so many dimension that one can implement to break that plateuing effect
My next dimension of my mile is to run the first 3/4 and sprint the last 1/4.
sprint, run, sprint
run, sprint, run


My Wod
sprint the first 400 m time it 1. 3 min
ran the rest for a mile time it 6.5min
rest for 4 min and did 20 pullups 2x total of 12 purposeful min of workout.

my goal under 6min mile..

Tuesday W n G day

My weights and Pullup day work out, continue with my training on DL and Bench press.
The NW regional for the Crossfit game is this Saturday and Sunday in Monroe Washington, I really would like to go and check it out, unfortunately it's on my work week. Very dissappointed that I am not going to be able to check it out. Hopefully, I will be able to make the trip to Aromas, Ca for the main event game. It would be an amazing experience to say the least.

Work out point of the day
In exercise often time people would have, say running day (cardio) and gym day(lifting day) and they would break it down to often separate days. Well for the Crossfit the programming, there are three modes of training, the W,M,G. W for weight, M for Metabolic or Cardio and G for gymnastic or body weight exercise. And programming involve a progressing and mixing of the modalities, the more modatities the higher the intensity (requires more elements of fitness) of the work out. Case in point the one mode days are the dreaded days and the three modes days well are hell days. So the next time you see a work out or a wod, it's not because they just pick it out of a hat, there are science and method behind it.

Pullups 20 10 5
DL 375 rmax
Bench press 250 rmax

Yeah! First Group relay Fun wod!!

Loi, kellie, mike, phong,lisa,jen,me,sarah

We had our first group fun work out tonight with friends and family, thank you guys for coming out eat food then work out.. crossfit style.

Warm up, squat clinic then scale n modified version of Helen, DB swings(10-20lbs), pushups, 200m run for 5 min as many reps , do it in team of four and add up the total reps. a little mixed up on the rep counts.. but nevertheless all the effort were there and good job Guys!

practice practice.. 9 foundational movements..

Being a good athlete does not always translate to being a good coach or trainer. Far from it! So I set myself to learn as much as I can, absorb all the teaching skills and master all key foundational movements of crossfit. These are; squat, front squat, overhead squat, shoulder press, push presh, push jerk, deadlift, sumo high pull dl, med ball clean. additional movements; pullups, dips, muscle ups, snatch, power and oly clean and others.. these are some of most technical movements that one can mastered. And be able to teach others about these movements is even more technical, I know that it can't happen over night, I know that it's a learning and practicing process, I know that my teaching skills can be honed and sharpened through practice. I believe that with my unwavering passion,determination and love for crossfit and coaching, passing on what's crossfit is all about to others, that I will put my athletes above all, that I will not short change or undermine their development and abilities or full potential of being fit and healthy because I have not done my homework or practice or teaching the technicals. With this writing to remind myself that I have lots to learn, but yet confident in my abilities that I will make the best out of my athlete.

My profile: 1RMax for today (shouldn't have done all this in a single session, dont do what I do..haha)
DL 350lbs (3 300,3 330, 3 340, 2 345, 1 350)
Bench press 230 lbs ( 5 205, 5 225, 1 230)
Back squat: 300 ( 5 250, 3 275, 2 295, 1 300)
Pullups: 30
L Sit: 30sec
Pushups: 90, Ring pushups: 35
Ring Dips: 30
Hang straight Leg raises: 21
Power Clean: 185lb

Yeah I m offically Level I Crossfit Certified Trainer

I just got done with level I crossfit cert this weekend at Rainier Crossfit in Puyallup. It was a 2 days event for certification training. Anxious and anticipation were building up leading to the event, but all nerves settled as we set to do the Fran. 21 15 9 95lbs thrusters and pullups for time toward the end of day one. The two day events, we learned about the 9 fundamental movements, the 10 domain of fitness, what is crossfit and fitness. But most importantly it is in functional movements that we are practicing and that training should be for life as it is in the pursue fitness. beside the theological teaching, there were the exercises, programing, scaling, supplement exercises, zone eating. All in all it was a great learning event. Because it is essential to learn basic foundation movement to build on, and this even will teach you just that the correct and essential forms. I dig it. Now it is my hope to introduce to those that seeketh.

Training for Level I Cert

My off week and very excited about this weekend, level I cert, is finally about to approach and counting down the days. haha.. Also training on my zone eating strategies.

Practicing on Fran
21 15 9
95Lb thrusters
pullups

finish of
400 m run
21dumbbell swing (40)
12 burpees

1 mile run + muscle ups

No basketball for my cardio day so I went to the track and did a 1mile run for time 7:00 min. My goal is 5:5 min mile, been doing basketball for cardio and 400m run to working on running with pose method. After my run wen to the Burien park and did 2 sets of 10 muscles up (with some kipping) then finished off with 10 pullups. Got my sweat out so I feel great. Besides, it's a beautiful afternoon.

Finally my first muscle up..wait my 5 in a row muscle up and how you to can do a muscle up

Finally after months of training for a muscle up, I finally done it not 1 but 5 in a row and 2 sets. Now a muscle up is a combination of a pullup and dip in one. It is one of the hardest if not the hardest move one can do and not to many can do this. So it is liberating to know the I conquered this quest.

My training for it:
Try to work your way toward at least 20 pullups and 20 dips ( ring dips are best) in a row
next up work on how fast you can do it in 1 min this will work on your power that require to do a muscle up. Consistently train to do 20 pullups and 20 dips every other day and many set as you can. Also do some reverse dip on the bar. And the technique of over the bar hand grip as well as quick burst of a pullup. There you have it, now go out and play.

My next project will be video taping on how I train for muscle up at different parks in and around Seattle area that have pullup bars. It's sort of like a park guide to crossfit friendly park and/or how to train for a muscle up.

And another project will be traveling and doing crossfiting in other part of world, mine will be Vietnam when I travel there this coming April. Doing my crossfiting in strange places..haha..should be fun.

Practicing on Olympic form lifting

yeah, 2 weeks away from my Crossfit Certificate I very excited. So training and practicing Olympic form lifts.
Using Wooden bar and 45 lbs bar
Practicing correct form of lifting exercises

DL
Clean & Jerk
Snatch
Push Press
kipping pullups

Cash out
Front Squat
Sumo deadlift

Training for muscle up
10 pull ups
10 bar dips and reverse dip
10 jump muscle up

Some idea for other form of exercises
keg lift, keg carry, keg press; fill with half full water can create an imbalance movement of the object therefore requires muscle to work harder; for balance and stabilization.. very cool.

Back from a weekend of hiatus; i see basketball as a way to take out some aggression.

Well, I got back from a weekend trip, it was fun, but no WOD made my body itches and my muscles twitch. So today I got back to my weekly basketball, usually I played an hour of full court of basketball but today I played two hours.. so to push myself to the limit of what my lungs and heart can push. So to my surprise I did it and felt good about it.
It's all about the preparation, pre game prep. psych yourself up to the possibility of the game you are about to play, and not to think that you are tired or the play, but feel the play and enjoy the flow of the game.

Group WOD

Good job guys!!
For now just to complete the wod is the goal and hopefully time the work out will soon be implemented..

WOD

5 min warmup
jump in place, jump rope, tire jump

2x
10 pullups
10 pushups
10 10(fe) 20(male)lb DL
10 " " thruster

Cash out ( practice or playing on other stuff)
tire passess(or pushes)
tire hopping
50 situps

Yeah, another added equipment..Big Crossfit Tire

Well, I have been again checking CL frequenly for a free tire, not any tires, but a big old tractor tire, so it was my luck I came across one in Renton. So contacted the lady and told her I'll come by today and pick it up. Today, the last day of my work week, and it is my half day so after I done with the meeting I can rush over there by noon to pick it up. I going to be that easy. Well, to all my senses the boss was late and worse yet he had hours load of stuff that he going to throw at us. Man, sitting there zoning off all the crossfit tire exercises that I can do with this new toy; the jumping tire, the lifting and not to mention the sledghammering.. when is this meeting going to end? Well, the freaking meeting ended like 5 hours later, and way pass the 12noon. So i rush home, pick up the truck and rolling over to the lady house, she nice enough to put in the driveway. No sure how she got it there, but anyrate, I loaded that thing with a help from my lil sister in law. So I was excited and best of all it's free and the lady is loving that we clear some space for her house.. and ofcourse another crossfit equipment.

WOD log

Ok going green, save pen, paper and keep them forever, how about online log of your work out. I created a workout log online using google doc/excel. you can keep track of your work outs and see your progress. It's pretty neat, you can do it for yourself and invite others to join in and actually add their work outs and be able to edit them whenever and possibly whereever. It's pretty neat. Check it out!
WOD Log
January '10 WOD Log
Febuary '10 WOD Log
March '10 WOD Log

Before work week start WOD

It've been raining for days now.. and the garage is flooded, but what the heck, got my music system on and wod i will do.

warm up
2x
15 pullups
115 lbs deadlift 10x
115 lbs front squat 10x
40 lbs pushups 10x
115 lbs barbell thruster 5x
10 rope dips

Yeah.. Got myself a dumbbell set and a white board project

Yeah.. Today I picked up a set dumbbell for a pretty good price, from 10lbs to 40 lbs in 5lbs increment plus a rack. Had to travel far but it's well worth the price and it's practically new, and ofcourse ready for my crossfit dumbbell exercises.. thrusters, pushup rows, pushups, flys, you name it, we got an excercise for it.
I also did a white board project, because I was very frustrated of not able to find a decent white board for me to use. So true to me, I went out and make my own white board.
material/cost
2x3 Plexiglass home depot cost $14 (bigger cost more)
white plastic spray paint (3)
4 screws.. free from my tool box

Instruction:
First drill four hole in four corners with the plastic protection sheet on
Peel the back end of the plexiglass, its good to drill on a scrap piece of wood and then spray the back and let it sit to dry. It is also good to slant the board on the scrap board to the paint won't pool if you spray too much. Just a thin layer will do and spray more if needed.
put it up in on your wall.
There you have.. very simple and much slicker and easy to clean than your regular white board.
one more tip: If you have a permanent marker on the board, clean it with.. you guess it gasoline.( car engine cleanner) but dont mix it with anything flammable.

Sunday and Tuesday basketball

I've been somewhat hectic but still keeping up with basketball cardio on Tuesday and Church Basketball on Sunday. Hopefully work my way to train for my half marathon this coming spring..

Saturday at the park..WOD

Recovering from the New Year fluid consumption. It's the second day of the 20/10 and yes another park day. Well pretty close to the park in Burien, there is a grade school and suprisingly there is a old school track for running and field goal post for pullups, old school I mean, the track aren't paved with the hard surface where you run like on sand so it's actually a good thing, not alot of shock up on your joints, good for long distance run and a perfect training setup for 1/2 marathon training. Being the second day, I noticed as time trickled toward the afternoon, more and more people joined in on the track for walks, I am assuming these are the new year resolutioners, well anytype of exercise is better than none, so it's a good sight to see more people making an effort to get some exercise and change the things that kept them back. Hope they'll keep it up....

my park WOD for time
4x
1/2 lap 10 pullups
so 1 mile 40 pullups

My Grandfather Member/Student