Four rounds for time of:
25 Pull Ups
25 Push Ups
25 Sit Ups
25 Squats
**********
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
Saturday, July 18, 2009
Friday, July 17, 2009
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.
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.
Thursday, July 16, 2009
WOD 071609
Every minute on the minute for 20 minutes,do:
7 Handstand Push Ups
7 Kettlebell Swings @ 32kg
**********
Wednesday, July 15, 2009
WOD 071509
100-75-50 reps for time of:
Squats
Double Unders
*Sub for 1 Double Under = 3 Rope Skips
**********
Tuesday, July 14, 2009
WOD 071409
For time of:
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
Run 400m
25 Weighted Pull Ups @ 20kg
Run 400m
35 Strict Pull Ups
Run 400m
45 Kipping Pull Ups
*********
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**********
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.
Monday, July 13, 2009
Saturday, July 11, 2009
WOD 071109
Three rounds for time:
***********
Allow me to reveal my all time childhood sports hero....
Maybe
John-Son
250 Rope Skips
25 Burpees
50 sit Ups
**********
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.
Allow me to reveal my all time childhood sports hero....
Maybe
John-Son
Friday, July 10, 2009
Thursday, July 9, 2009
WOD 070909
100 Pull Ups for time.
**********
100 Day Pull Up Challenge: Ends today!
**********
And the perfect article for the end of our Pull Up Challenge:
Wednesday, July 8, 2009
WOD 070809
For time of:
800m Run
150 Squats
800m Run
**********
100 Day Pull Up Challenge: Do 99 Pull Ups
**********
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!
Tuesday, July 7, 2009
WOD 070709
50-35-20 reps for time of:
Pull Ups
Kettlebell Swings @ 24kg (M), 16kg (F)
**********
100 Day Pull Up Challenge: 98 Pull Ups
Monday, July 6, 2009
WOD 070609
50-40-30-20-10 reps for time of:
Double Unders
Push Ups
**********
100 Day Pull Up Challenge: Do 97 Pull Ups
Saturday, July 4, 2009
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
**********
100 Day Pull Up Challenge: Do 95 Pull Ups
30 Day Deadlift Challenge: Do 30 Deadlifts
Friday, July 3, 2009
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 !
**********
100 Day Pull Up Challenge: Do 94 Pull Ups
30 Day Deadlift Challenge: Do 29 Deadlifts
Thursday, July 2, 2009
WOD070209
Three rounds for time of:

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
300 Rope Skips
30 Kettlebell Swings @ 24kg (M), 16kg (F)
30 Sit Ups
**********
100 Day Pull Up Challenge: Do 93 Pull Ups
30 Day Deadlift Challenge: Do 28 Deadlifts
**********
What constitutes good/acceptable behaviour at a CF gym? Take a read of the following post from CF West Santa Cruz:-
**********
Mark has left the house...
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!

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
**********
100 Day Pull Up Challenge: Do 94 Pull Ups
30 Day Deadlift Challenge: Do 28 Deadlifts
**********
Plenty of tips, plenty of entertainment too:-
Wednesday, July 1, 2009
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
**********
100 Day Pull up Challenge: Do 92 Pull Ups
30 Day Deadlift Challenge: Do 27 Deadlifts
Tuesday, June 30, 2009
WOD 063009
In 12 minutes,do as many rounds as possible of :
10 Ring Dips
10 Sumo Deadlift Highpull @ 32kg
**********
100 Day Pull Up Challenge: Do 91 Pull Ups
30 Day Deadlift Challenge: Do 26 Deadlifts
Monday, June 29, 2009
WOD 062909
100 Kettlebell Clean & Push Press @ 24kg For Time
*This workout is done for total reps for both arms.
**********
100 Day Pull Up Challenge: Do 90 Pull Ups
30 Day Deadlift Challenge: Do 25 Deadlifts
Saturday, June 27, 2009
WOD 062709
Complete as many rounds as possible in 15 minutes of:
10 Pull Ups
20 Squats
30 Double Unders
**********
100 Day Pull Up Challenge: Do 88 Pull Ups
30 Day Deadlift Challenge: Do 24 Deadlifts
10 Pull Ups
20 Squats
30 Double Unders
**********
100 Day Pull Up Challenge: Do 88 Pull Ups
30 Day Deadlift Challenge: Do 24 Deadlifts
Friday, June 26, 2009
WOD 062609
21-15-9 reps for time of:
Double Kettlebell Push Press @ 24kg
Ring Dips
Burpees
**********
100 Day Pull Up Challenge: Do 87 Pull Ups
30 Day Deadlift Challenge: Do 23 Deadlifts
**********
No excuses. Right on!
Double Kettlebell Push Press @ 24kg
Ring Dips
Burpees
**********
100 Day Pull Up Challenge: Do 87 Pull Ups
30 Day Deadlift Challenge: Do 23 Deadlifts
**********
No excuses. Right on!
************
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:-
Thursday, June 25, 2009
WOD 062509
Weighted Pull Ups
3-3-3-3-3
*While resting in between sets, do the following:-
Max hold Handstand
**********
100 Pull Up Challenge: Do 86 Pull Ups
30 Deadlift Challenge: Do 22 Deadlifts
3-3-3-3-3
*While resting in between sets, do the following:-
Max hold Handstand
**********
100 Pull Up Challenge: Do 86 Pull Ups
30 Deadlift Challenge: Do 22 Deadlifts
Wednesday, June 24, 2009
WOD 062409
Three rounds for time:
400m Run
21 Kettlebell Swing @ 24kg/16kg
12 Handstand Push Ups
**********
100 Day Pull Up Challenge: Do 85 Pull Ups
30 Day Deadlift Challenge: Do 21 Deadlifts
**********
400m Run
21 Kettlebell Swing @ 24kg/16kg
12 Handstand Push Ups
**********
100 Day Pull Up Challenge: Do 85 Pull Ups
30 Day Deadlift Challenge: Do 21 Deadlifts
**********
Tuesday, June 23, 2009
WOD 062309
400m Walking Lunges for time.
Compare to 021909.
**********
100 Day Pull Up Challenge: Do 84 Pull Ups
30 Day Deadlift Challenge: Do 20 Deadlifts
Monday, June 22, 2009
WOD 062209
Three rounds for time of:
7 Double Kettlebell Press @ 24kg
21 Push Ups
21 Pull Ups
Pressing strong!
**********
100 Day Pull Up Challenge: Do 83 Pull Ups
30 Day Deadlift Challenge: Do 19 Deadlifts
Saturday, June 20, 2009
WOD 062009
For time of:
400m Run
45 Burpees
400m Run
30 Burpees
400m Run
15 Burpees
*********
100 Day Pull Up Challenge : Do 81 Pull Ups
30 Day Deadlift Challenge : Do 18 Deadlift
Friday, June 19, 2009
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.
*********
100 Day Pull Up Challenge: Do 80 Pull Ups
30 Day Deadlift Challenge : Do 17 Deadlifts
*********
How Much Intensity Are You Bringing to the Gym ?









Thursday, June 18, 2009
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
**********
100 Day Pull Up Challenge: Do 79 Pull Ups
30 Day Deadlift Challenge: Do 16 Deadlifts
**********
Here's what happens when pro-athletes go up against CrossFitters in CrossFit LA:
Wednesday, June 17, 2009
WOD 061709
In 15 minutes, do as many rounds as possible of:
5 Kettlebell Push Jerks @ 24kg, L & R
15 Double Unders
**********
100 Day Pull Up Challenge: Do 78 Pull Ups
30 Day Deadlift Challenge: Do 15 Deadlifts
**********
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.
Tuesday, June 16, 2009
WOD 061609
Three rounds for time of:
50 Squats
21 Kettlebell Swings @ 24kg
21 Ring Dips
**********
100 Day Pull Up Challenge: Do 77 Pull Ups
30 Day Deadlift Challenge: DO 14 Deadlifts
**********
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.
**********
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.
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