Workin’, Liftin’, Pullin’, & Climbin’

A little collection of clips of what I’ve been up to lately in the box.

I can finally do two straight pull-ups

Backsquat PR at 150 lbs.

I can climb like a monkey (kinda)

I joined the “200 Club” recently in Deadlifts

Bench presses still freak me out the most. Working on it!

Still feeling drained and sore from Fridays #WOD, which involved #BenchPress strength work, #dumbbellpress, and #AirAssault Bike #metcon. Upper body and gluts are BURNT. All in a good days work at @crossfitauroracentral / @crossfitnewmarketcentral ?? But learning about the importance of #REST & #RECOVERY is very eye-opening. Gaining strength and lean muscle REQUIRES these two key elements. In 2018, I’ve implemented more of these into my training schedule. I’m striving to get at least *8-HOURS* of solid quality SLEEP EVERYNIGHT. And on weekends, it doesn’t mean I’m being a total couch potato!! Instead of running and high-intensity interval training, I’m doing a very light (~115bpm) Elliptical movement for 30 minutes, and finally doing #YOGA! It’s actually NOT as “easy” as I thought it was. Definitely works on balance and breathing technique ?? So far I’m embracing and loving it. #cfnac

A post shared by Sean Chin (@seanchin) on

Overhead stuff still needs better form. Get those elbows parallel!


28 Day Nutritional Challenge at CFNAC

Today is day 1 of the #28DayNutritionalChallenge at my box @crossfitnewmarketcentral / @crossfitauroracentral! We had a fantastic turn out of 96 participants! Everyone got a delicious athlete dietician approved 4 week food prep schedule and recipes. It is really neat as we are going a Before and after #InBody Measurement and photos. From this I get to see my body composition and NOT just BMI. Initially, It shows what I already figured out in that my upper body / arms really suck strength wise. I was confused and anxious from my results as it shows that I actually need to GAIN weight now in order to build muscle. I guess I did an extremely good job last year at burning it all off eh? Anyways I’m considered a “clean slate” now I guess. After some reflection this totally makes sense. I need calories to build muscle, and once I’ve gained what I want, then I can cut the fat later. I know how. And I’m doing to be having a one-on-one session with @ryanabushcf about my goals.


1 – Gain 4 lbs of lean muscle mass (1 lb per week)?
2- Do more Weight lifting and Squats

3-Feel okay with putting back on some weight even though that means some fat too

4-Take Protein Recovery Shakes after workouts

5-Take DHA/EPA + Mag/Cal for all 28 days

6- Get at least 7 hours of sleep every night

*GOALS in 3-6 MONTHS:*

1- Have defined Abs?

2- Be able to do 10 Pull-Ups unbroken

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