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Hou Hai Vicky actually has two bikes so we rode over to hou hai for dinner and to see her brother's frozen yogurt stand. OI had not driven a bike in years and had a mixed experience. +'s Exercise, fun, and good for the earth. -'s Chinese drivers don't care about anyone except for their arrogant selfs and over paid for cars. I can't count how many times I was almost hit. Whats worse, they honk at you (even when you have a green light and they are turning right on a red without stopping). It was very infuriating. Just as I remember it when I lived in China years ago. The other big negative was the bad air and dust.   Work Out of the Day(s) China! My first workout in China. I actually did two WODs today. Wod1: 5am! Run 20min (really strong even with the sulfur smell in the air) 200 Situps 100 Pushups Took me 39 mins to do this. The situps were particularly slow because the ground was so hard) WOD2 12pm Went to the gym with Vicky to do some crossfit lifts. Then decided to do another WOD just for the hell of it. 10-9-8-7-6-5-4-3-2-1 Squats Burpies Pushups Didn't keep time of this but i think it took me about 7-10 mins. June 18 Birthday DinnerWent to Sweet Home Cafe for hot pot. They even made me a birthday shaved ice
  Already blew out the candle
 30th BirthdayBeing 30 stinks. I suddenly feel old. So what to do? How about completing one of the most difficult crossfit workouts to prove I still have a bit left in the tank?
Run 1 Mile 100 Pullups 200 Pushups 300 Squats Run 1 mile The Murph (from the crossfit website)  In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Run 1 Mile 100 Pullups 200 Pushups 300 Squats Run 1 mile For time. If you have 20 lbs of body armer, wear it. Break up the pullups, pushups, and squats as needed. I didn't have body armor and it is a good thing since I had enough trouble without it. I finished in 60min flat. Maybe a little under actually as I couldn't kept my stopwatch exactly at the end of the 1mile run. Here is the finish line picture:  Workout of the day
Pretty interesting workout today. I tried to do the rx weight for the deadlift which was 245lbs for me. Made it through the first round ok but then decided to go down to 225lbs. I think my big problem was not the weight so much as my grip. After switching to a reverse grip (one hand front, one hand back) things got a bit better. On the rope climb, I got all the way up on the first round before I switched to a modified vers. Still hard workout. Took me 21:17 to finish not counting my extra 1.5k and pullups at the end.
5 rounds for time:
Rope climb (of course ours is higher!)
6 Dead Lifts (1.5x body weight is rx)
9 Wall Balls (20 lbs)
+1.5Km and 20 pullup swings
Tomorrow is birthday hell: my first Murph workout!
June 16 14.5Km/9mile RunRan a cool 9 miles this morning! This is my first semi-long run in years. Felt pretty good although the sun was a bit strong for 8am. December 13th is Marathon Day. June 15 Workout of the day
Pre-workout: Skin the cats & back levers. I still can't believe I can do this (sort of). Of course our rings are higher off the ground which makes it a bit more scary.
As many rounds as possible in 15min. 35 lb DBs.
2 hanging DB squats
4 DB press
6 DB lunges (3 each side)
+my 1.5km run and 20 jumping pullups
I managed 10 rounds. Robbie's RaceMy friend Robbie has been a professional bike racer for some time. He just won a 35 mile race! Take a look at the picture. He is #935. Sweet victory.
 June 13 Saturday HikeWent up to Olomana with Mayumi for a hike. Last time I went to peak 3 but since she is a bit new to hiking only went to number 2 today.
Since I couldn't get to peak 3 and needed some more exercise, I decided to do 160 pushups on top! I did 5 sets of 20 on peak 2 (kinda hard to see but that is me in the yellow shirt right in front of that arrow)...
 then 3 sets of 20 on peak 1. These last sets were a bit awkward because there was not much room and I couldnt really get my body flat. You can kinda see those rocks going right into my mid section. Wonder if my Crossfit coaches would accept this an excuse? Probably not. Oh well. The first 100 were good form. Really! Saw this cool passion fruit flower on the way down
  Kimchee fried rice take 2Second attempt to make kimchee fried rice and this time it came out a lot better. Rather than the $1.49 store kimchee I used last time, I made a trip to the Palama Market (a local Korean supermamrket here in Honolulu) and got a little tub of their premium brand. It was a bit expensive ($6 for this jar) but it really made a difference.
The rice came out great and I'll definitely splurge and buy the expensive stuff next time I want to make kimchee fried rice.
June 12 Workout of the day Strange workout today.
5 rounds for time
Handstand (hold)
then...
50 meter sprint x 5
+ my 1.5Km run, 20 jumping pullups, and 20 full back ext situps at the end.
Times: 4:56 total for the handstands & L-sits(29-56 seconds each for the handstands/19-28 seconds for the L-sits), and 35 seconds total for the 50m sprints (about 7 seconds each).
New Hiking BootsGot my new hiking boots today which I ordered on the REI website about 10 days ago. You might remember that my Timberland boots self destructed (literally crumbled) in my hands. These boots are considered mid-range and I got them mainly because they were on sale for $38. Good, heavy duty boots go for $150+. Since I don't plan on many 50+mile expeditions, I figured they'd do just fine.
June 10 Yankees SuckWorkout of the day
10 Clean & Jerk (135 lbs is rx...I did 115lbs)
800M Run
10 Muscle ups OR 30 Pullups 30 Ring Dips (I did the latter as jumping muscle ups not allowed today)
800M Run
10 Snatch (135 lbs is rx...I did 115lbs)
+ my usual 1.5Km run and 20 jumping pullups at the end.
My time was 22:20 (not counting the extra run and pullups) June 08 Credit ScoreUpdated my credit score on creditkarma.com today. My score is up to 772 now. Maybe it is from the new Sears credit card I opened when I bought my new tv.
Mango SeasonIt is mango season in Hawaii and there are trees full of fruit all over. I got these ones off a tree near my house that was hanging over the side walk.
  Work out of the day: Thruster Hell
10-9-8-7-6-5-4-3-2-1 Thruster (135 lbs)
Pullups
+ my 1.5km run, 20 jumping pullups, and 15 back ext situps
Took me 24:14 to finish (not counting the extras)
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