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September 30 HK SweetsSeptember 29 Work out of the day (x2)
Morning (4am!!!!): 11 Mile run from Sheung Wan to just outside of Aberdeen. I should have gone longer but I whimped out on the hills. Next week I better get my fat ass over there. Took me approx 1h49m. Here is the google map: Afternoon: 21-15-9 -deadlifts (205 lbs then reduced to 185 after 9 reps)
-handstand pushups
Time: 23:34. Just terrible workout this afternoon. I hurt my back 1 month ago doing this same workout and after 1 month of not doing deadlifts I thought it was ok to try again. Wrong. Ouch. Lots of pain. No deadlifts until X-mas! Some cool pics from last month. 95 lb Barbell lunges. Note the pain on my face.
The rest are GHD situps.
September 28 Rainy Monday DinnerIt has been raining all day so I decided to try this little Shanghai restaurant below the apartment I rented. Turns out the owners are really from Shanghai.. I was way impressed with their Cantonese which they told took only 3-4 months to learn! Amazing.
  Decided to try the hot & sour noodles w/jiao zi.
   September 27 Workout of the day(x2) Morning: Early morning (4am) run from Shangwan past Kennedy Town and up part of Mt. Davis. Took me 55m01s to run about 6 miles. Afternoon: Following the main crossfit site again: As many rounds as possible in 20 mins using a 95 lb barbell: 5 thrusters 7 hanging cleans 10 sumo deadlift high pull I managed 6 rounds before time and my energy expired. Might have done a bit better had the gym had better wights. The 25lb one was so small i had to bend way over to pick it up. Here is a youtube of a doing a few rounds of the workout: September 26 Workout of the day Following the main website today with Angie. Oh boy. 100 pullups 100 pushups 100 situps 100 squats Time: 30m01s. Full rx. Woo hoo September 25 Workout of the day (x2) Morning: Did about 32mins of running. Not sure about distance as I did some outside and some on the treadmill. Then worked on my skin the cats and some ring dips. Nothing too hard. Will be doing Angie tomorrow morning (trying to follow the crossfit main website). Pm: P90 Abripper X.. Ok.. I did 13mins of it. Hard. First Hong Kong Workout Straight off the airplane and right into the gym. 10-9-8-7-6-5-4-3-2-1 Thrusters (80 lbs) Pullups Time: 18:18 September 23 Only in ChinaThis picture came from the Boston Globe. I know this isn't the first time... but don't people find it ironic to see tanks and other military hardware in a parade down 長安街 (long peace ave)? Peace=Tanks?? ok.  Workout of the day (x2) Morning: Interesting WOD today: Total 150 reps of: Wallball (20 kg), barbell lunge (95 lbs), GHD situps. What is a GHD situp? See the picture below. I choose the following: 20 GHD Situps 20 Wallballs 20 Lunges 20 GHD Situps 20 Wallballs 20 Lunges 10 GHD Situps 10 Wallballs 10 Lunges Time: 13:53 not including my 1.5km run. GHD situp machine below:  Barbell Lunges :  Afternoon: TBA Workout of the day Did my long run this week 2 days early as I am leaving for Hong Kong on Thursday. Ran 13 miles (20.8km) today in 2h13m. September 21 Workout of the day & crossfit pictures
First time I've done Nasty Girls:
50 Squats
7 Muscle ups (I did modified ones)
10 Hanging power cleans 115 lbs
Time: 16:53. Those power cleans were hard as hell.
Pictures from a Crossfit workout 2 weeks ago:
Presses
 One legged squats. (this is a LOT harder than it looks... if you don't believe me, try it)
 This is what it looks like post workout. Oh potato.
 My Pet GeckoSaw this guy on my bathroom mirror this morning. Cool spots!
 September 20 Workout of the day Just got off the 13 hour plane ride home from New York and what did I do? 3.5 mile (5km) run@30m49s. Back to the grind tomorrow. Secret Lake NJDrove here for Mark's wedding. This place is about 1 hour from New York City. Nice beach and were actualy many people surfing the 2 foot waves. Kinda reminded me of Desaru in Malaysia (where I use to surf near Singapore) with the brown water.
  Got a little hungry and spotted this Italian cafe.
 Lots of goodies.
  Decided on this pasta salad and 1 mini canoli.
    Apple DumplingNo trip to Phili is complete without an apple dumpling. These things are just amazing and only cost $2.75! In Hawaii they would go for $5 easy.
September 17 Workout of the day (x2)
Morning: 4k run. 31min Afternoon: 3 Rounds for time 5 Turkish Getups
5 Single Arm Overhead Squats
-Then repeat on other side 7 Knees to elbows 200 meter run time: 18m16s September 16 Book updatesold a bit more stock on Tuesday so what happens today? Up up and away. Very close to 20K P&L now.
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