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St. Louis Based 'triathlete' used to train crossfit/SEALfit for 2-3 2011 was introduced and fallen in love with sport of triathlon. On top I also have practiced kendo since about 2004, as well as Tang Soo Do, aikido, and tai chi all since 2011. If you'd like to join me for training session or laugh at how slow I usually am please feel free to contact me. Thanks for visit!


MarkChaoby MarkChaoJun 1st 2012
Did a quick lift session with Nina Cheong of

30 reps, 10 reps, 5 reps
Tuck Jumps
Goblet Squats (dumbbell or kettlebell)

10 - each sice - 1 Arm 1 Leg Romanian Dead Lift (dumbbell or kettlebell)
5 - each side - Physioball Knee Tuck Rotation
5 Plyometric Push-ups

2 Toes to Bar
4 Push-ups
8 Box Jumps
16 Dips
32 Air Squats

Courtesy of Kemme Fitness. Awesome stuff uses Crossfit style techniques and plyometrics while emphasizing endurance while building strength. Smoked the workout and we finished in less than 40mins. Really could've finished faster but we had to travel some distance between stations. Arm is not looking too great so think it might be infected hopefully will be ok for lake swim tomorrow!
Swim, TSD
MarkChaoby MarkChao May 31st 2012
Quick 1.4k swim that went relatively well, finally got pretty good stroke down but just need to work on the endurance so I can finish 1.2 for 70.3. Found that ladder style swim workout from 25, 50, 75, 100 and back 2 times with warmup is pretty good ...
7 mile run
MarkChaoby MarkChao May 30th 2012
Ran out 3.5 miles pretty nice pace of about 8min. Unfortunately due to dehydration and pacing out too fast I threw up just after halfway and could barely run so took about a 10min walk/jog pace till I made it home. Nutrition in particular has been ba...
Worst swim/workout session yet
MarkChaoby MarkChao May 29th 2012
Had planned on swimming for 2 hours and around 3k but let personal issues get into my mind and mentally I just couldn't continue more than 250 straight and a 600 or so warmup. Kept trying to swim but couldn't do more than 50 at a time and I think in ...
Rest/putting self back together
MarkChaoby MarkChao May 28th 2012
Had originally planned to ride from Springfield, IL back to Collinsville with Derek O'Chiu but unfortunately with my injuries especially my right arm which most likely has a hematoma and rear derailleur not working 100% we decided to not risk it. So...
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