Accidents Happen…

I can totally see the Chinese boy, who spotted me on bench press today, having his own version of “She touched my leg!”

“Yesterday was one of the greatest days of my life. Emily asked me to spot her. She told me her name, asked for mine. I touched her boob!”


They’re already afraid of me to begin with. I hope he’s not too embarrassed to show his face around the gym anymore.


Scrambled Eggs and Overhead Squats

It was pouring outside today so the pansy princess in me said, “Ew, your shoes are going to be sopping wet when you get there…all for a pull-up bar?!? Uh, no.” Because you see, the only thing needed in my WOD today was a pull-up bar.

“BW Fifteen” – found in WODBook I bought at the VA Showdown
35 squats
25 push-ups
15 pull-ups

Little did I know how much this would change between then and the time I ACTUALLY did the WOD.

6pm rolled around as I swivelled to and fro about my desk chair.

Me: *Sigh* “Do I need a day off? Should I use the hammy as an excuse?”, groping behind my thigh for a sensitive-to-the-touch feeling that would surely send me over the ledge of self-pity into the well of laziness.

Myself: “Nope, just need to warm-up. Get up. Go.”

Me: “You’re so annoying.”

**Have I mentioned how much I love scrambled eggs and tomatoes? It’s a peasants’ dish here in China, but it’s my favorite! Mmmm! I love it when 阿姨 (“Aunty” in Chinese) makes it.**

I go downstairs to my little workout nook, do my warm-up, stretch out the hammy and decide, “I’m going to sub out pull-ups and do sit-ups.”

Myself: “But your butt is still raw from yesterday and the day before!”

Me: “True, I did just do sit-ups, A LOT of sit-ups 3 days in a row…with no husband to rub Vaseline on my backside after either! I deserve a break, all alone, no one to take care of me…”

Sorry, that’s a different post.

Myself: “But if you take out sit-ups, that’s just squats and push-ups and you just did bench press and squats yesterday and hella push-ups the day before. Remember, with all the sit-ups?”

Me: “Ok, ok, I got it.”

35 OH squats (metal mopstick)
5 wall-walks
7RFT = 24:23

WOD for snails

I’m not even sure why I brought my timer other than to have one other piece of information to write down in my nerdy WODBook. (I have GOT to add that tape to the nose piece of my glasses. I keep meaning to do that!) I was moving slower than snails making sure my hamstring was ok. Even walking up the wall, I had to be careful.

It’s amazing how much we notice our muscles’ use when they’re really hurt or sore. I’m constantly like, “Wow, who knew you used your hamstrings so much to scoot around in your rolly desk chair because you’re too lazy to actually get up and walk anywhere, or pulling off your shoes without untying them because you’re too lazy to simply bend over, or putting on your swimsuit just to hang out in because you miss the beach.” It’s really quite eye-opening, a learning experience for sure.

So, what’s the take-home message after all this huff and puff about my strained hamstring?

Running is stupid, never do it.

FitCrosser Newbies!

Wednesdays at 3:30pm and Saturday mornings seem to be the only time my students have free. Most are going to class up to 30hr/week. That’s insane. I don’t ever remember being in class that much in college. It’s almost like high school.

This past Saturday we had some newbies come to Exercise Club. The WOD was 500 jump rope. I kept it simple, but challenging (for them this is quite a feat). We had a great time! Keep ’em coming, Lord!

This is such a rarity that I had to take a photo of it: the sun. It was blinding and awesome.

Everybody has their strengths and weaknesses.

This is Colin, sporty spice.

Meet Joan, the willing-to-tag-along-so-her-friend-isn't-lonely athlete.

And Stephany, wearing her bling to workout. Go Steph!

Our cool down, a quick game of ping pong.

Best “Sh*t _________ Say” Video!

While I was home during winter break I was introduced to all the viral videos of “Sh*t People Say”. (Sorry for the indecent language, but the material is outrageously funny and clean.) You can find just about anything under the sun for different people groups the videos are made about. I used to think “Sh*t Black Girls Say” was the best one. It’s the original (I think) done by comedian, Billy Sorrels. It is HILARIOUS. And there are some other funny ones too, but depending on where you’re from, the culture you live in, different people find different ones funny. Another of my favorites is “Shi*t Asian Moms Say“. Having been in Hawaii for some time, this one is a riot to me. (Also, a tiny disclaimer: due to the melting pot of cultures in Hawaii, few things are found offensive, and everything is game for poking fun at in a lighthearted way.) For my more intellectual readers, please keep in mind, this is simply stupid knee-slapping humor.

While the Crossfit Games are getting started, just about everything seems to be focused on this topic (in my world, that is). It also helps that I Google all things Crossfit, and watch videos all things Crossfit, so naturally, this came into view. Again, a lot of you won’t find this funny at all. That’s ok. I, on the other hand, had tears in my eyes. Enjoy! “Sh*t Crossfit Girls Say

PS: I’m not tech savvy enough to figure out how to put a video on my page. Sorry, lame, I know.



Just like I have no excuse, neither do you. I have a few jump ropes, a rotting broom stick and my own self-generated mass of 63.5kg. Go get 'em!

I’ve been back for a little over a month, and have been so blessed to have my friends at FGB Hawaii Kai post new workouts almost every day on my Facebook page. Yeah, I could figure it out on my own (I did get a degree in exercise physiology!), but, man, I love not having to think about it. And, since it’s on my Facebook page, it’s there for the world to see how I did, if I did. So, needless to say, I have a serious reporting-back-to on my shoulders, and I love it. Here’s a review of some of the workouts I’ve done. I’ve only done a couple more than once to see progress, but will soon start from the beginning to see if I’ve gotten lazy and fat or progressed. I hope this encourages more people to get off their butts and move! (And on that note, I’ll continue to sit on mine while I write this.)

*Disclaimer: I realize a lot of you may not care about my training, but keep reading, it’s funny too!…Well, and hey, there’s pictures. Come on.

Today’s WOD (Workout Of the Day): (Thanks to Outfitting My Life for the idea)

20 min AMRAP (As Many Rounds As Possible)

5 burpees

10 push-ups (on my knees or it would take me 2x as long and I was going for speed)

15 sit-ups

20 squats

3/11/12: 9 rounds + 43 reps (Only 7 reps away from 10 rounds makes me wish I didn’t linger in the middle!)


WOD for time:

7 wall walks (there are pics of me doing a wall walk, go find them if you care)

21 sit-ups

5 wall walks

15 sit-ups

3 wall walks

9 sit-ups

2/9/12: 7:57

3/2/12: 5:31 (What did I do the first time, take a cookie break?)


WOD: 4 RFT (Rounds For Time; Pay attention, I’m only putting this on here once.)

25 walking lunges

10 burpees

2/11/12: 6:42 (Make sure you start lunges with each leg twice. If I do it over again I’m going to do 26 just to make it even for both legs.)



533m run

20 box jumps

2/12/12: 20:40 (I’ve GOT to try this again, sounds über slow. It was originally 400m, but we used our court area outside and it’s 800m 3x around, so we did 2 laps to have a measurement. The only thing I have to jump on is a 68cm ledge [26.77in], 3.23in shy of my usual.)


WOD for time:


2/13/12: 24:00:00 (I’m so good at this one!)



400m run

90 sec rest

2/14/12: 1) 1:33, 2) 1:30, 3) 1:33, 4) 1:31 (Not too shabby for a 30yr old! Doing these brought back so many memories and jitters of high school track and field. I used the track at the university across the street for this one. Saturdays are the best time since there’s not many students out, thus less likely for me to be seen crawling through the hole in the fence. This was also the day I wrote my thus-far favorite post, “Who’s Yo Daddy?“, a special V-day gift to my dear ole dad.)

Here's the hole I climb through to get to the track I use. (as if my white skin and light brown hair didn't attract enough attention)

WOD for time:

100 jumping squats

400m run

2/17/12: 7:21


WOD for time:

Eat a Dark Chocolate Bar

2/16/12: in:a:flash (I even felt a little nauseous after. Crossfit for life!!)

My fingers don't work that fast on a stopwatch. I couldn't get the time.


20 sit-ups

20 box jumps

2/19/12: 12:50 (That’s lame. Stay tuned for an update on this one real soon.)



24 walking lunges

5 wall walks

2/20/12: 11:28


WOD for time:

100 burpees

2/21/12: 8:58 (Again, I must’ve taken a cookie break somewhere in there because later, 2/26/12, I did 95 burpees in 7min.)



20 OH (OverHead) squats

10 long jumps

100m sprint

2/24/12: 8:25 (I should get seconds taken off for rain, cold, slippery track [I almost ate it during long jumps], seeing my breath, my butt getting dirty from kicking water/dirt during sprint, my toes being frozen, and my nose running, just sayin’. Oh, and I’m currently using a rusted broomstick for OH exercises.)

A great way to recover the feeling in your hands, feet....and crotch, I guess? I don't know, maybe my brain was frozen too.

WOD for time:

2mi run

2/27/12: 15:09 (I mapped this online and ran 20 steps past just to make sure.)


WOD for time:

100 pull-ups

100 push-ups (knees for me)

100 sit-ups

100 squats

2/28/12: I jacked this one all up. I wasn’t for sure whether I was suppose to do all and THEN move to the next exercise, or just finish 100 of everything however I want. Here’s what happened: 1) I realized that it would’ve said 20 reps (of everything), 5 rounds, if that’s how it was suppose to be done but it didn’t, so I then assumed I wasn’t suppose to move on to the next exercise until I finished 100 reps. B) I broke it up anyways (stupid!) 3) Even though I broke it up, I counted ALL wrong. I did 21 reps, 21 reps, 20 reps and then decided “I’ll finish off 100, so that’s…48 reps, ok, here we go!” (????) Idiot! 21+21+20+48=110. So, needless to say, I will redo this one on another day. The good news is that I did finish the “Retard” WOD in a slothful 25:46. (I have to use the bottom of a high fence for pull-ups. My feet touch the ground, but I can’t do a pull-up anyways, so I assist and then all-arm it on the way down. I’ll have to get a pic of this, hard to explain.)



20 DU (Double-Unders, the jump rope goes under your feet twice in one jump.)

10 lateral hand-stand walks against the wall (5 to the L, 5 to the R, both hands must move to count rep)

3/3/12: 7:58



20 squat jumps

20 sit-ups

30ft hand-stand walk

3/5/12: 24:40 (I was pleasantly surprised that I gained back my hand-stand abilities so quickly. I definitely didn’t rush walking upside-down, so it took me forever, but what fun!)



5 inch-worm push-ups

12 walking lunges

7 burpees

3/6/12: 5 rounds + 3 reps



11 Odd-object squats

5 wall walks

3/7/12: 10:31 (The heaviest thing I could find was a bottle of water, 18.5kg [40.7lb], but I also tried a potted plant and the fire extinguishers. This day, tragically, I was a victim of WOD junk. WOD junk is when you’re so fatigued and tired, you can’t think straight and you definitely can’t remember how many you just did. I “finished” at 8:05 but REALLY felt like there was no way I did 5 sets, so since the clock was still running, I did 1 more set at 8:39, finishing (a possible 6th set, but I think only 5) at 10:31. Lesson learned: COUNT.)

Nope, not heavy enough.

The fire extinguishers weren't heavy either. Can you imagine if they needed these? "Hold on! I only got 5 more reps!"

I'm way too excited about all this. What a nerd.


20 jump squats

200m sprint

3/10/12: 6:28

This is precisely why I bring my camera EVERYWHERE with me. It's almost more important to me than money. You never know when you'll find gold!

Me to random student: "Qing wen! Ni *makes picture noise* wo ma? Zhe ge." *points to button* (Translation: Excuse me! You *makes picture noise* me? Here." *points to button*

Well, there you go. That’s what I like to do. I’m so glad I have all this down now. It really helps me keep track.

The Crossing of the Fit in China

While I was home during winter break I joined a Crossfit gym, FGB Hawaii Kai. I knew I wasn’t going to be making any huge gains in Olympic Weightlifting in a short 3.5 weeks and just needed a good kick in the pants, so I thought I’d give Crossfit a go. I loved it. I loved the community, the support, the fun. It totally hurt my weightlifting (cause I was so fatigued), but again, I was only home for 3.5 weeks and not looking to compete in anything. I also knew, coming back to China, I wouldn’t have access to any weights so Crossfit could give me some great ideas for different exercises to add to my repertoire. And on top of it all, I could share this training with my students! What a great way to build relationships!

First thing on the agenda for the Spring semester of 2012, start Exercise Club. I realize the name is a bit lame, but I’m just trying to avoid all confusion and misunderstanding when talking to students about it. We don’t play sports, but we don’t just run. We started out with things I thought they might already know like jumping rope and jumping jacks, which they did. Each and every class I try and teach one new thing. That way they can practice what they know and learn a tiny bit more. It’s been going wonderfully!

Getting High

I never know what will be my next inspiration!

No, I don’t smoke, nor will I ever, but I was listening to “Jump Up In the Air and Stay There” by Erykah Badu while running my 2 mile WOD (Workout Of the Day, for those that aren’t familiar with Crossfit lingo) and the thoughts were flowing. (Exercise seems to have this effect on me.) (Can you imagine if I did smoke?! I’d have a writing contract by now…No, Emily! God is bigger!) While I don’t condone smoking in the least (I know the jokes can be misleading), I do love this song and I thought, “What gets me high? What makes me feel like I’m on top of the world, like nothing can touch me?”

*Warning: For those that don’t believe in God, or are tired of the cliche Christian talk (I thought maybe I dodged that one with the title, but maybe not), have your vomiting bags available. I’m about to get Biblicious.

2 Things:

The first is exercise. If I didn’t believe in God, this would be my religion. There’s something so powerful about the feeling you get after utterly exhausting yourself, lifting 1kg more to hit a PR (personal record), beating the next minute by just a couple seconds in a race with the clock, being 30 and still being able to run a mile under 8 min like you remember promising yourself when you were 15 yr. old and in high school track and field. (Just me? Oh, sorry. I can actually remember the day.) (Little did I know how young 30 still is!)

It’s amazing all the gunk that’s brought to the surface from these extreme pushes of the human body. You plan on exercising, but end of figuring out why you’ve felt so rejected by your mom all these years. (No, Mom, nothing to do with you. It’s just a joke!) It’s a humbling feeling, really, which I like to use to usher in all kinds of analogies to my spiritual walk and relationship with Jesus. (You can find many of these in my very first posts that I originally sent out as emails.) Exercise is therapy on every level. If I had a dime for every time someone started crying during a training session, or talked about family and relational problems, I’d have…an extra $50. But my point is, it wasn’t my doing (not usually), it was the exercise! I push, but I like to think I’m sensitive enough to know when enough is enough, and most of the time it’s the emotional vomit as a result of actually accomplishing something you never thought possible, pushing yourself past your physical limits, which inevitably pushes you past your emotional limits, even if it’s the smallest of things, like, NOT quitting when you really wanted to. Now THAT gets me fired up!

For me, exercise is a form of worship and I was so stoked to find this quote off one of the Crossfit Journal entries about Becky Conzelman. It says of her,

“The former representative of the Fellowship of Christian Athletes says she feels close to God when she exercises.

“I am truly worshipping when I am competing.” Right on! Same for me!

The other thing is a simple concept, but rather hard to put into words. (These are the moments I wish I was a natural wordsmith, but alas, I have It’s the power of God’s movement in my life. If you’ve ever had an experience with God, you know exactly what I’m talking about. At that moment, all disbelief vanishes because you simply can’t deny what just happened. (You almost look around wondering if anyone else felt it too.) You can’t deny an experience. For some people they’ve had that experience and they’re still trying to play like it didn’t happen. They will forever be playing that game because you can’t deny something that happened to you. I’m not talking about something you saw, but a feeling, deep down in your gut. It either pulled (pulls) on you or even makes you hesitate at different thoughts and decisions because it’s now a battle between your conscience and the Holy Spirit. Our conscience isn’t always right, misguided many times by society’s twisting of truths and promises since, afterall, we are human. It’s some crazy stuff!

This gnawing one might feel is why I highly recommend for those of you who want to remain non-believers, NEVER seek, lest you find! And you will! And on top of that, beware, because if you have someone in your life who’s praying for you (quite possibly me), get ready to be pestered for the rest of your life. You will never be settled. You will never be content. I wouldn’t go so far as to say it’s misery because, unfortunately, this world has plenty we can cover and fill up emptiness with. Temporary as it may be, you’re bound (if determined) to find the next best thing to keep you momentarily distracted from the source of this never ending discontentment. Apple, alone, has enough products to keep you busy for life. In fact, you’ll never be able to keep up, or go broke before you do. I’m so guilty! Social media has me checking the internet every 5 min just so I can have this feeling of pseudo-closeness with friends and family. It’s a great way to keep in contact, but who are we kidding. Human interaction can never be genuinely replaced by words, pictures, ‘LOL’s, and capital letters.

Have I gone off track? Probably. If exercise is a form of worship for me, then I now not only feel the pull on my heart to spend one of one time with the Lord reading his Word, but also to condition and strengthen this blessing he’s given to me, not for my glory, but for His.These are the two things I get high on, and I gotta get it everyday.

What gets you high?