Sunday, September 30, 2007

"300"


30th September 2007

300 WORKOUT #1
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up

Done by:
Soon (26:05)
Jonathan (27:08)

300 WORKOUT #2
25x Jumping Pull-up +
50x Deadlift @ 70# +
50x Push-up +
50x Box Jump @ 12” box +
50x Floor Wiper @ 40# (one-count) +
50x KB Clean and Press @ 17.6# (KB must touch floor between reps) +
25x Jumping Pull-up

Done by:
Suraj (38:00)

Thursday, September 27, 2007

WOD 260907

For time of:
21-15-9
KB Double Clean & Press @ 16kg
Pull-Ups

Done by:
  • Jonathan (9:07)

Sunday, September 23, 2007

Pushmore 300

3 rounds for time of:
  1. 20 x pullups
  2. 20 x tricep pushups - sumo deadlift @ 32kg KB each arm
  3. 20 x 24" boxjump
  4. 20 x KB double clean @ 12kg each arm
  5. 20 x hanging knee to elbow raises
Done by:
  • Jonathan (27:12)
  • Soon (21:49)

Saturday, September 22, 2007

Crossfit "Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Done by:
  • Jonathan @ 65lbs (04:25)

Monday, September 17, 2007

WOD 170907

As many rounds as possible in 20 mins of:
5 Renegade Man-Makers @ 16kg KBs
10 Sumo Deadlifts @ 2 x 32kg KBs
15 Two Handed Russian Swings @ 20kg KB
Farmer's Walk @ 2 x 24kg KBs

Workout is done in a tag-team format. One person will do the first three exercises while his/her partner will do the Farmer's Walk until all the exercises are completed before switching places. One round is counted when both partners have completed one total set of all the exercises.

Done by:
  • Soon & Jonathan (Completed 4 rounds)

Jon doing the Renegade Man-maker with 2 x 16kg KBs
By firmly holding the handle (by pressing with the heel of your palm with wrist almost straight) on both KBs in pushup position, perform a pushup then jump into a squat position, keeping chest lifted and lower back locked. Initiating the power from the legs up, thrusting the hips forward at the same time clean KBs into "rack" position. Press once and reset movements back down until KBs land on the floor, jump back into pushup position.
That is a rep of renegade man-maker. NOTE: Compulsory to learn the KB clean & press before doing this exercise. Enjoy


Sumo Deadlift @ 2 x 32kg KBs
Perform this exercise by keeping the weight in the heels. Have the body in an upright position while keeping the tension in your shoulder blades, push away and keep looking forward to avoid from hunching. Always have the belly drawn in and towards your spine to protect your lower back. Choose your weight carefully. Remember to warmup!

Thursday, September 13, 2007

Finally!


After months of waiting, our order of KBs have arrived...

So now, PushMore will, erm, push more!!

KBs in the house - 32kg x 2, 24kg x 3, 20kg x 1, 16kg x 2, 12kg x 2, 8kg x 1

**********************************
Courtesy of Azlan RKC-keret: Sebuah pantun bertajuk kettlebell impian ku

.... and here it goes

simpan kuda dalam kandang,
sampai masa boleh tunggang,
hatiku rasa sungguh riang,
kerana kettlebell sudah datang.

makan ayam mintak dada,
protein shake jangan lupa,
complete set sudah ada,
16, 24 dan 32.

Wednesday, September 12, 2007

WOD 110907

11th Sept 2007

Workout #1:
5 rounds for time of:
  • 12 deadlifts @ 150lbs
  • 5 KB renegade rows each arm
  • 5 KB clean & press each arm
Done by:
  1. Soon
  2. Nigel
Tag team format. Time: 17 minutes


Workout #2:
3 rounds for time of:
  • 10 burpees to pullup
  • 20 KB swings
Done by:
  1. Soon @ 5:17
  2. Nigel @ 8:00
  3. Lip Yun (time not recorded)

Crossfit "Three Types of Pull-Ups" WOD

12 Sept 2007

10 rounds for time of:
3 Weighted Pull-Ups, 45lbs
5 Strict Pull-Ups
7 Kipping Pull-Ups

Done by:
  • Jonathan (54:06)
  • Soon (57:59)

Friday, September 7, 2007

WOD 070907

Back Squat 5-5-5-5-5

Done by:
  • Jonathan (load in lbs - 176, 198, 220, 220, 220)

Wednesday, September 5, 2007

WOD "Big Five 55 modified version"

5th Sept 2007 @ Fitness Network

Workout: 10-9-8-7-6-5-4-3-2-1 reps of each for time
  1. Un-even KB piston press @ 12kg and 24kg (alternate left/right arm each sets)
  2. goblet squats @ 24kg KB
  3. pullups
  4. box jump @ 24" step boards
  5. deadlifts @ 165lbs
Done by:
  • Soon (23:46)

Monday, September 3, 2007

Crossfit "Grace"

30 reps for time:
Clean and Jerk 135lbs

Done by:
  • Jonathan (16:32)

Sunday, September 2, 2007

More pull-ups...

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Done by:
  • Jonathan (Completed 13 minutes + 12 pull-ups, total of 103 pull-ups)