WOD 071809

Four rounds for time of:
25 Pull Ups
25 Push Ups
25 Sit Ups
25 Squats

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Courtesy of SKT:

"Feeling Heavy"
Three rounds of:
Max reps of Strict Pull Ups (palms away)
Max reps Single Leg Squats (Right leg to failure then switch to the left, no more than 5 seconds rest at the top of the squat)
Max reps Handstand PushUPs (forehead to the floor each rep)
90 secs rest between rounds

WOD 071709

Five rounds of:
1 Kettlebell Press
2 Kettlebell Press
3 Kettlebell Push Jerk

*There is no time component to this work out. Use the HEAVIEST kettlebell you can press. All movements are single arm. Complete all reps for one arm before switching over.

WOD 071609

Every minute on the minute for 20 minutes,do:

7 Handstand Push Ups

7 Kettlebell Swings @ 32kg

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WOD 071509

100-75-50 reps for time of:

Squats

Double Unders

*Sub for 1 Double Under = 3 Rope Skips

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WOD 071409

For time of:

Run 400m

25 Weighted Pull Ups @ 20kg

Run 400m

35 Strict Pull Ups

Run 400m

45 Kipping Pull Ups

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Winners of the 2009 CrossFit Games:

2009 CrossFit Games Winners - 1st Place: Mikko Salo, 2nd Place: Tommy Hackenbruck, 3rd Place: Moe Kelsey for the mens competition and 1st Place: Tanya Wagner, 2nd Place: Charity Vale, 3rd Place: Carey Kepler for the women's competition

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PushMore t-shirts, in style:-

Shirts available in Men's and Women's cuts, sizes S, M and L. 100% cotton, heat transfer logos and print. RM30 each.

WOD 071309

For time of:

50 Handstand Push Ups

50 Ring Dips

50 Push Ups

Compare to 121008.

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WOD 071109

Three rounds for time:

250 Rope Skips

25 Burpees

50 sit Ups

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A rundown of the CrossFit Games 2009 Individual events:

As the affiliate teams prepare to compete today (the Stadium Workout setup pictured, with Jumbotron in the background), we announce the five events for Saturday's Individual competition.

General Rules

1. The movement standards are typical HQ unless otherwise stated.

2. Each athlete will be ranked according to their time or score relative to the other athletes for that workout. Their final score for the workout will be equal to their rank.

3. The overall ranking going into each event will determine the reverse starting order for that event. For example, the athletes that win the first event will get to go last in the second event, while the athletes that come in last in the first event must go first in the second. The athletes in the lead (those with the lowest running total) after two events get to go last in the third event. And so forth.

4. After the second event, the bottom ten men and the bottom ten women (those with the most points) will be eliminated from the competition.

5. After the fourth event, the remaining bottom ten men and ten women will be eliminated from the competition. At this point, there will be approximately 55 athletes competing in Saturday's final event (for each men and women).

6. After the fifth event, the 16 men and 16 women with the lowest total points will be invited to compete on Sunday. If by chance there is a tie for 16th place, the athlete with the best single placement in any of the five events will be awarded the invite.

Event 1 - The Run

The first event is a 7.1km run through varied terrain including both asphalt and extremely steep hills off trail. The athlete's time will be electronically determined by a chip given to the athlete prior to the race.

Event 2 - The Deadlift

Heaviest successful deadlift completed lifting one rep every 30sec. Each competitor will begin at the first barbell, which weighs 315lbs for men and 185lbs for women. Dropping is permitted. The athlete then has 10sec plus any portion of the 20sec remaining to set up at the next bar, which is 10lbs heavier than the previous (so the second bar weighs 325/195). Athletes continue moving to progressively heavier bars until they fail. The athletes are ranked according to the heaviest successful weight lifted before failing.

Event 3 - The Sandbag Hill Sprint

The men will pick up two 35lb sandbags (loosely packed) and sprint approximately 170m uphill. The sandbags begin flat on the ground. The sprint is steep in places, with approximately 100' in elevation gain over the 170m course. Women carry one 35lb sandbag for the same course.

Event 4 - Row / Hammer Stake

Row 500m

Hammer a 4' metal stake into specially prepared, evenly compacted ground (women use a 3' stake)

Row 500m

Details and standards will be given to the athletes on Saturday afternoon.

Event 5 - The Couplet

The two exercises are wallball and barbell snatch. The specifics of the workout will be disclosed on Saturday afternoon. We want the athletes to have the privilege of being the first to perform this exact workout.

*For more info and regular updates on the games, visit the CrossFit Games site.

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Allow me to reveal my all time childhood sports hero....

Maybe

John-Son

WOD 071009

21-15-9

Ring Dips

Push Press @ 24kg L/R

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NO CHALLENGES TODAY WOOHOOO!

WOD 070909

100 Pull Ups for time.

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100 Day Pull Up Challenge: Ends today!

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And the perfect article for the end of our Pull Up Challenge:

The Quest for 100 Pull Ups

WOD 070809

For time of:

800m Run

150 Squats

800m Run

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100 Day Pull Up Challenge: Do 99 Pull Ups

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CrossFit Games 2009

The latest edition of the CrossFit Games will be held this weekend in Aromas, California. It will be the biggest and baddest gathering of elite CrossFitters from around the world. The winners of the games can rightly be crowned the fittest man and woman in the world. And competition this year is fierce, as noted on the CrossFit Games site:

"In the end, 61 WODs at 19 regional qualifiers produced 137 athletes, plus 11 who qualified on their past performances. The vital stats and PRs of these elite athletes can be found online on the 2009 CrossFit Games website."

So, this weekend, keep your eyes on the CrossFit Games site and prepared to be blown away by some amzing athletes!

WOD 070709

50-35-20 reps for time of:

Pull Ups

Kettlebell Swings @ 24kg (M), 16kg (F)

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100 Day Pull Up Challenge: 98 Pull Ups

WOD 070609

50-40-30-20-10 reps for time of:

Double Unders

Push Ups

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100 Day Pull Up Challenge: Do 97 Pull Ups

WOD 070409

'TABATA TRIPLE MASHUP'

8 Rounds of:

20 Secs Pull Ups

10Secs Rest

20 Secs Handstand Push Ups

10 Secs Rest

20 Secs Squats

10 Secs Rest

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100 Day Pull Up Challenge: Do 95 Pull Ups

30 Day Deadlift Challenge: Do 30 Deadlifts

WOD 070309

"Death by 10 meters"

With a continuously running clock,run one lap (10m) the first minute, two laps the second minute, three laps the third minute... continuing for as many minutes as you are able. Make sure you touch the ground at the end of each lap.

Try to finish each lap as quick as possible, meaning sprint that lap yo !

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100 Day Pull Up Challenge: Do 94 Pull Ups

30 Day Deadlift Challenge: Do 29 Deadlifts

WOD070209

Three rounds for time of:

300 Rope Skips

30 Kettlebell Swings @ 24kg (M), 16kg (F)

30 Sit Ups

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100 Day Pull Up Challenge: Do 93 Pull Ups

30 Day Deadlift Challenge: Do 28 Deadlifts

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What constitutes good/acceptable behaviour at a CF gym? Take a read of the following post from CF West Santa Cruz:-

"Miss Manners"

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Mark has left the house...

Mark, then...

Mark was the first guy to officially do a workout at PushMore. His WOD? Mini "Cindy" for a total of seven rounds. As he would confirm, he spent 10 minutes working out and then the next 30 minutes lying on the ground. He's come a long way since then, being a regular at PushMore and improving in leaps and bounds. His current "Cindy" PR is 25 rounds plus. Thanks for being a part of PushMore and wishing you all the best in Sydney!

Mark, now(minus rock star hairdo)

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Happy Birthday Cassie

To all of you who does not know. Cassie is one of our latest members ! She recently joined for a whole year without even trying out crossfit once. Nonetheless, she caught the pushmore flu and is coming consistently. To all who do not know her ! pls introduce your self and wish her a HAPPY HAPPY BIRTHDAY !! btw, she is my classmate and has helped me in my assignments countless times so I do owe her a lil. So HAPPY BIRTHDAY ! from me and the entire pushmore universe ! we look forward to seeing you reach your fitness goals !

John-Son

WOD 070209

Three rounds for time of:

300 Rope Skips

30 Kettlebell Swings (24kg/16kg)

30 Sit Ups

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100 Day Pull Up Challenge: Do 94 Pull Ups

30 Day Deadlift Challenge: Do 28 Deadlifts

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Plenty of tips, plenty of entertainment too:-

WOD 070109

For time of:

10 Weighted Pull Ups @ 20kg

1 Burpee

9 Weighted Pull Ups @ 20kg

2 Burpees

8 Weighted Pull Ups @ 20kg

3 Burpees

7 Weighted Pull Ups @ 20kg

4 Burpees

6 Weighted Pull Ups @ 20kg

5 Burpees

5 Weighted Pull Ups @ 20kg

6 Burpees

4 Weighted Pull Ups @ 20kg

7 Burpees

3 Weighted Pull Ups @ 20kg

8 Burpees

2 Weighted Pull Ups @ 20kg

9 Burpees

1 Weighted Pull Up @ 20kg

10 Burpees

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100 Day Pull up Challenge: Do 92 Pull Ups

30 Day Deadlift Challenge: Do 27 Deadlifts

WOD 063009

In 12 minutes,do as many rounds as possible of :

10 Ring Dips

10 Sumo Deadlift Highpull @ 32kg

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100 Day Pull Up Challenge: Do 91 Pull Ups

30 Day Deadlift Challenge: Do 26 Deadlifts

WOD 062909

100 Kettlebell Clean & Push Press @ 24kg For Time

*This workout is done for total reps for both arms.

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100 Day Pull Up Challenge: Do 90 Pull Ups

30 Day Deadlift Challenge: Do 25 Deadlifts

WOD 062709

Complete as many rounds as possible in 15 minutes of:
10 Pull Ups
20 Squats
30 Double Unders

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100 Day Pull Up Challenge: Do 88 Pull Ups
30 Day Deadlift Challenge: Do 24 Deadlifts

WOD 062609

21-15-9 reps for time of:
Double Kettlebell Push Press @ 24kg
Ring Dips
Burpees

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100 Day Pull Up Challenge: Do 87 Pull Ups
30 Day Deadlift Challenge: Do 23 Deadlifts

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No excuses. Right on!

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To all those who are unaware, The "King of POP" passed away this morning. .Why is he relevant?

Thats right..functional movements yo !

Peace out !

Michael Jackson WOD

3 rounds of:

10 alternating KB snatches @ 24kgs

(grab crotch and shout HEE HEE HEE at each rep)

20M Farmer's Moonwalk(basically walk backwards) @ 24kgs

Hold Ring Support position for 15 secs while singing "Billie Jean is not my lover"

(Workout ends with pistol in the sky in "dangerous pose". If not fulfilled, entire workout is forfeited)

Beat it, yo!

And here's the MJ WOD in action:-

WOD 062509

Weighted Pull Ups
3-3-3-3-3

*While resting in between sets, do the following:-
Max hold Handstand

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100 Pull Up Challenge: Do 86 Pull Ups
30 Deadlift Challenge: Do 22 Deadlifts

WOD 062409

Three rounds for time:
400m Run
21 Kettlebell Swing @ 24kg/16kg
12 Handstand Push Ups

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100 Day Pull Up Challenge: Do 85 Pull Ups
30 Day Deadlift Challenge: Do 21 Deadlifts
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WOD 062309

400m Walking Lunges for time.

Compare to 021909.

Have fun...

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100 Day Pull Up Challenge: Do 84 Pull Ups

30 Day Deadlift Challenge: Do 20 Deadlifts

WOD 062209

Three rounds for time of:

7 Double Kettlebell Press @ 24kg

21 Push Ups

21 Pull Ups

Pressing strong!

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100 Day Pull Up Challenge: Do 83 Pull Ups

30 Day Deadlift Challenge: Do 19 Deadlifts

WOD 062009

For time of:

400m Run

45 Burpees

400m Run

30 Burpees

400m Run

15 Burpees

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100 Day Pull Up Challenge : Do 81 Pull Ups

30 Day Deadlift Challenge : Do 18 Deadlift

WOD 061909

10-8-6-4-2 reps for time of:

Muscle Ups

Handstand Push Ups

Squats (x3)

Workout courtesy of CrossFit Effects.

The Boss Killing It.

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100 Day Pull Up Challenge: Do 80 Pull Ups

30 Day Deadlift Challenge : Do 17 Deadlifts

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How Much Intensity Are You Bringing to the Gym ?

Or

WOD 061809

For time of:

25 Sumo Deadlift Highpull @ 32kg

50 Sit Ups

20 Sumo Deadlift Highpull @ 32kg

40 Sit Ups

15 Sumo Deadlift Highpull @ 32kg

30 Sit Ups

10 Sumo Deadlift Highpull @ 32kg

20 Sit Ups

5 Sumo Deadlift Highpull @ 32kg

10 Sit Ups

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100 Day Pull Up Challenge: Do 79 Pull Ups

30 Day Deadlift Challenge: Do 16 Deadlifts

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Here's what happens when pro-athletes go up against CrossFitters in CrossFit LA:

Pro Athlete vs. CrossFitter, who will win... from CrossFit Los Angeles on Vimeo.

WOD 061709

In 15 minutes, do as many rounds as possible of:

5 Kettlebell Push Jerks @ 24kg, L & R

15 Double Unders

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100 Day Pull Up Challenge: Do 78 Pull Ups

30 Day Deadlift Challenge: Do 15 Deadlifts

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Here's some fun reading from today's post on the Crossfit Affiliate blog:-

Guerrilla Fitness CrossFit Montclair recently welcomed a Men's Fitness writer/athlete onto their team for a month, and he's blogging about the experience. Read the first entry in his blog here and then catch up on the next five entries.

WOD 061609

Three rounds for time of:

50 Squats

21 Kettlebell Swings @ 24kg

21 Ring Dips

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100 Day Pull Up Challenge: Do 77 Pull Ups

30 Day Deadlift Challenge: DO 14 Deadlifts

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Here is an article found by our Cleo Bachelor, Cris. *Click* .It is indeed a good read. Why do we Crossfit ? post up your answers in comments.