WOD 123108 Wednesday

5 rounds for time of

25 KB Swings @ 24kg
15 Handstand Push Ups
10 Box Jumps @ 24"

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300 Day Burpee Challenge : Do 61 Burpees

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And just a reminder, we will be closing at 8.00pm tonight. Happy New Year everyone! 

WOD 123008 Tuesday

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Record reps from all 32 intervals.

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New Year's Day Holiday!

We will be closed on 1/01/2009(Thursday). Also, please take note of our opening hours on 31/12/2008(Wednesday):

7.30am-1.00pm

4.30pm-8.00pm

Thanks and Happy New Year!

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300 Day Burpee Challenge: Do 60 Burpees

WOD 122908 Monday

"Outdoor Workout"

5 Rounds for time of:

1 Stair Run
10 Tuck Jumps
20 Push-Ups to Superman (Alt L/R, 10 each side)
10 Bar Rows/Pull Ups
60 Walking Lunges
20 Burpees

Results:
Juan 43:15
Lyn 45:19
Faizal 45.39
PY 46.29
Hock 54:00 (3 rounds, subs TJ with Squats)

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300 Day Burpee Challenge : Do 59 Burpees.

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WOD 122608 Friday

"Happy Boxing Day"

For time of:

50 Sumo Deadlift High Pull @20kg

21 Pullups

50 Sumo Deadlift High Pull @20kg

15 Pullups

50 Sumo Deadlift High Pull @20kg

9 Pullups

*****

Happy Birthday Soon Kheng Teik @ SKT 

Soon Kheng Teik, or known as Cleo Bachelor 2005, Manhunt 2020, Skt or most famously Soon , is the co-founder of Pushmore Fitness Centre together with Jonathan. Without him, there would be no Pushmore. But most importantly, no job for me. So thank you Soon. 

Soon is the epitome of the recent article Johnson posted up titled Cavemen. Soon mountain bikes on a weekly basis in every part of the jungle he can find, enters adventure races, kayaks, rock climbs, jungle treks, eats like a cavemen and can at times have the possibility of looking like one ( refer to top picture ) He's full of life and really goes all out to enjoy it. His zest for life is incredible and it is contagious.

When I first started crossfitting in Pushmore, Soon was incredibly influential in every aspect of what I did. The knowledge that I gained and now share on to new members are partly from him. His humorous personality also added to the casualness of atmosphere that we now enjoy. A great mentor, great trainer and most importantly a great friend. Have a great day buddy!

Once again, from everyone here at Pushmore, Happy Birthday Soon! 

Cleo Bachelor 2005

*****

300 Burpee Challenge : 56 Burpees

WOD 122408 Wednesday

In 20 minutes, do as many rounds as possible of:

2 Muscle Ups
4 Burpees
8 KB Swings @ 24kg

*Subs for 1 Muscle Up = 3 Pull Ups & 3 Dips

**All burpees can be counted towards the 300 Day Burpee Challenge.

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300 Day Burpee Challenge : Do 54 Burpees.

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To our dearest PushMore members,

The Management team and Trainers would like to wish you a "Merry Christmas & a Happy New Year"!!!

It's time to acknowledge achievements & successes in 2008 and look forward to 2009! May you have a great year ahead, stay in perfect health, and forge closer ties among family and friends.

Cheers!

WOD 122308 Tuesday

For time:
15 Handstand push-ups
  1 L Pull-up
13 Handstand push-ups
  3 L Pull-ups
11 Handstand push-ups
  5 L Pull-ups
  9 Handstand push-ups
  7 L Pull-ups
  7 Handstand push-ups
  9 L Pull-ups
  5 Handstand push-ups
11 L Pull-ups
  3 Handstand push-ups
13 L Pull-ups
  1 Handstand push-up
15 L Pull-ups

*Compare to 071608.

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300 Day Burpee Challenge : Do 53 burpees.

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Happy Birthday Nazrul!

Nazrul has come a long way since his first workout at PushMore.  His first WOD knocked him out for a week, but now he's a regular face at the gym. He's packed on some solid muscle and has upped his performance in WODS and also improved in his golf and scuba diving. Keep up the good work and see you soon bro!

WOD 122208

For time of:

Run 800m 

150 Squats

Run 800m

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300 Day Burpee Challenge : Do 52 burpees.

WOD 122008 Saturday

Run 5km for time.

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300 Day Burpee Challenge : Do 50 burpees.

WOD 121908 Friday

21-15-9 reps of :

Sumo Deadlift HighPull @32kg

Handstand Pushup

Ring Dips

*****

Andrew Yap - My Remembrance of a Friend

I have been so fortunate in this life to cross path with the different characters that life has to offer. They have not only shared their knowledge, brighten up my life with colors but added value continuously to my life that make me who I am today. I am truly fortunate and I will sincerely pray for each one of you to experience what I so undeservingly do. 

One of them is Andrew Yap. 

Andrew was an extraordinary person, greatest of its kind, perfect in his form- he was simply awesome. That’s the first thing that comes to mind when I think of Andrew. 

Andrew passed away on the 6th of April this year, 8 months short of his 20th birthday after an unfortunate accident which left him with a serious head injury. He spent 8 days in the ICU where he never regained consciousness. 

There are so many things to say about him. He's such an incredible friend to the people in his life. He gelled everyone together. Even in the absence of body here on earth, he possessed such great power to pull them even closer. I remember just standing back and watching in awe as hundreds throng through his home during his memorial. That was how successful his life was.

There are so many great attributes about him and the impact that he made on people's lives. During life and after death. It is impossible to list them all. However I would leave that privilege to his closest group of friends to tell you. You can read it on their blog. You can scroll through the archives starting from March.  Something really significant that I remember from his funeral is that through his death, he managed to pull three generations of students of the same school together. My Year, My Juniors and seniors. How often can you do that.

It is like Andrew, with just his fingertip touched my life more than anyone can imagine nor could be expressed in words that would do justice to our terrible loss. That is why each month we do a workout dedicated to him on the 8th, the day he got cremated, as a gentle comfort to soothe the open wound of the loss of a great friend and son which never heals, never gets better and never goes away. "Andrew"

I love Andrew. I miss him greatly. But mostly I miss how he made life so easy. 

Godspeed, my friend.

Happy Birthday.

*****

300 Burpee Challenge : 49 Burpees 

WOD 121808 Thursday

"Andrew - Hardcore"

In 20 minutes, do as many rounds as possible of :

15 Pull Ups

30 Burpees

45 Sit Ups

*All burpees can be counted for the 300 Day Burpee Challenge.

*Compare to WOD 100808

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300-Day Burpee Challenge : Do 48 Burpees.

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Christmas & New Year Holidays

We are closed on the following dates:-

• 25th Dec (Thursday)
• 27th till 29th Dec (Saturday - Monday)
  
• 1st Jan (Thursday)

We are open as usual on Friday, December 26th.

WOD 121708

3 rounds for time of:

400m Run

15 Double KB Push Presses @ 20kg

15 box jumps @ 12"

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Happy Birthday Nigel 'Tung'

He started to 'pushmore'  even before the existense of Pushmore and is one of the first members of the gym. I think he one of the key factors reponsible for most of our fast improvements in time(because we just don't want to lose to him). He keeps our KIASU-ness alive with his competitiveness. Pushmore thanks you ! Have a great one bro !   

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Also, I think you guys would like to see the power of CROCS in the following video directed by Justin and features Mai and Xiang. 

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300 Burpee Challenge : 47 Burpees

WOD 121608 Tuesday

5 Rounds for time of :

20 KB Swings @ 24kg

30 Unanchored Situps

150 Rope Skips

*****

Its finalized ! The PUSHMORE PARTY would be held at the CUBES restaurant @ Jaya One , Jalan Universiti this Sunday, 21st at 7 pm.We would be having a buffet and the price per person is RM35.You would need to pay the RM35 first in order to confirm your spot. Please do it as soon as possible not exceeding friday. You can pass the money to any of the trainers in the gym. Any further details,  please contact Jonathan @ 012-390-0684 or myself, Hans @ 012-691-7984. I trust that all you Pmers would be cooperative in this. Thank You.

Location to Cubes : Map Here.

*****

Happy Belated Birthday Arwin

L - R : Navin, Arwin and an unidentified guy in the middle.

I think this is the only family in Pushmore this year that has celebrated three brothers birthday and each one of them have a post on the blog. And I have written all three of them! Well this is Arwin and he is the second brother just like how Johnson is. I think when God created humans, he said, "Well let all second brothers be as mighty fine as they can be, ripped and toned. As the for the younger brothers...let it be" and thats why as the youngest I'm like that. I dont blame anyone. I really dont. Well just take a look at picture. Arwin is a great addition to the Pushmore family and the bond that his family shares just germinates jealousy. Hope it is not too late, but from everyone at Pushmore, Happy Birthday !

*****

300 Burpee Challenge : 46 Burpee Challenge

WOD 121508 Monday

"Cindy"
In 20 minutes, do as many rounds as possible of:
5 Pull ups
10 Push ups
15 Squats

or

"Mary"
In 20 minutes, do as many rounds as possible of:
5 Handstand push ups
10 Single leg squats (alternating)
15 Pull ups

Pick your choice of girls and go.

Compare to 092908

*****

Are we doing what the cavemen did? 

Here's a good read and a site with loads of funny stuff to read.

*****

300 Burpee Challenge : 45 Burpees

WOD 121208 Friday

"Death by Burpees"

In 20 minutes do as many reps as possible of Burpees.

*All burpees for this WOD can be counted for today's reps of the 300 Day Burpee Challenge. All those who bought in latre can count all the reps towards their buy-in total. Reps CANNOT be carried forward.

Workout courtesy of CrossFit One World.

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300 Day Burpee Challenge: Do 42 burpees.

WOD 121108 Thursday

3 rounds for time of:

Run 800m

12 Single Arm KB Overhead Squat L&R @ 20kg

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300 Day Burpee Challenge: Do 41 Burpees

WOD 121008 Wednesday

For time of:

50 Handstand Push Up

50 Ring Dips

50 Push ups

Compare to 092308.

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300 Day Burpee Challenge: 40 Burpees

WOD 120908

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.

Compare to 100608.

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You're probably thinking

" OH NO! My hands are going to get ripped today"

Well truth is for most of you, THEY ARE !!

Here is a few things to know before resentment and unforgiving bitterness is built towards the bar.

Understand that the primary purpose of grips is to keep you on the bar, not to protect your hands, As you work on the bar more your hands will toughen up. One thing that would be of some help is to learn how to grip without trying to squeeze water out of the bar. Just hook the bar with your fingers. This would be difficult for some as your finger strength might still be underdeveloped. Well if that's the case, then ripping would probably happen. However, understand that ripping is only natural and part of the journey to master the bar and will reduce significantly over time.

These are some tips by Coach Sommer that I got off some forum which will help you deal with ripping.

1) Do not do too much. Athletic achievement is a long term endeavor and success rarely depends on your getting every last repetition in during that particular day's training. In fact, backing off before the condition becomes critical (a blister forms or rips), will speed up the development of callus. ~ this definitely will not apply to us PUSHMORMONS in today's WOD~

2) If rips are an issue for you, soak your hands in salt water on a regular basis when they get sore and even before they get sore if possible. In the event of a rip, the salt water aids in healing and callus formation rather than the formation of a scap which will easily peel off during the next training session.

3) If a rip occurs, use some type of a liquid band aid to cover the wound to recommence training. This covering will keep out infection, reduce friction and usually last long enough for you to finish your workout.

4) Do not cover the rip. Open air is best.

5) Do not allow the rip to become overly dry. This will lead to the rip cracking down the middle the next time that you work on it and will extend the healing time required. To avoid this, periodically during the day apply a little A&D ointment, liquid Vitamin E or even medicated chap stick will work fine. This should be done in combination with the salt water mentioned above.

To add on to these tips is also to use our local remedy highly recommended by Jonathan and myself, ZAMBUK. Its some green ointment which most of you think is only for mosquito bites. Trust me, it works wonders ! you can get it at most pharmacies near you.

Well, till then, everytime that girl you fancy doesn't want to hold your hand which puts the gardener's to shame remember, PUSHMORE because it is only part of the process to hitting perhaps 20+ minutes on todays WOD! or perhaps wear gloves though heres a quote to ponder on

"gloves are just a FASHION accessory"
Steve Cotter

Peace out,

John-Son Oei

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300 Day Burpee Challenge: Do 39 Burpees

WOD 120808

Happy Hari Aidiladha to all our Muslim Members !

*****

Happy Birthday Sammie!

Sorry Sammie. The camera is locked away in the safe and I cant find a picture of you on the computer. So I had to steal one from your facebook account. Well Sammie is one tough chick. Just like the father, Sammie is on the way to earn herself a black belt in taekwondo. Soon she would be able to kick our ass, literally. Sammie joined our gym in late november and even though its such a short period of time, her pushups have improved. Well done Sam. Love to see you around the gym more often. Enjoy the i-pod that you got for your birthday! From everyone here at Pushmore, once again Happy Birthday!

*****

I'm very thankful today. 

I'm very thankful that today is the Hari Raya Aidiladha or commonly known as the Hari Raya Korban. I'm very thankful that because of the Hari Raya Korban we have a public holiday. I'm very thankful because  of the public holiday we can sleep in. Well I'm sure most or in fact all Pmers are doing that.

I'm also very thankful that I work for Pushmore. Because I work for Pushmore, I have my own set of keys to the gym. Because of that, on an off day, I can come in and open the gym for myself at 8 in the morning and workout. Perks of working in Pushmore.

Anyways a few things today.

Firstly, its Monday today and Sunday was yesterday. Yesterday was the last day to RSVP for the Pushmore Party. However no one did and I am very disappointed. I think "Fran" would generate more interest amongst you all than a party. I knew it. Told Jonathan that this would be bad for us. All of you becoming hardcore crossfitters. Anyways, all jokes aside, we would be extending the deadline for the party to this WEDNESDAY 10/12. I hope that all of you could do this for us. You can inform us through the blog, leave a comment, send an email or inform any of the trainers in the gym. Thank you.

Secondly, the whole world sees each one of you. Yes, your pictures each time you workout in the gym are posted in facebook. And .. you thought you could get away with that "fascinating" facial expression workout faces huh ! Well at the end of each month, all the pictures would be uploaded through my account. So please do go check it out. Tag yourself and keep the pictures as evaluation to see how your body progresses. While you are at it, tag others too. That would be helpful. You can add me under : John-hans Oei. 

Lastly, a favourite video of mine to inspire you all especially in the month of December where turkeys, parties and beers are abundant!

Explanation: A victorian is also known as an inverted Maltese Cross. Once thought to be an impossible move. Essentially it's lying back so that you're horizontal to the floor. You hold the rings near your waist with the arms not contacting the body. Kind of like a front lever except that your arms are to your sides instead of out front.

John-hans in 2010 perhaps ? 

Happy Holiday People and See you tomorrow!

*****

300 Burpee Challenge : 38 Burpees

WOD 120608 Saturday

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

*Sub for Muscle Ups: 1 MU=3 Pull Ups, 3 Ring Dips

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Happy Birthday Boon!

Boon with his trademark red pants.

Stop staring at the mirror boon! Thats his favourite pastime along with Joe. Funny how when he first started , he only managed 3 rounds with the aid of green plus blue bands for pullups for Mini Cindy. Now, he's achieving 6 rounds for Hardcore Cindy. There's no doubt that you cant achieve what you aim for if you continue to be focus and committed. Time for you to step up boon and reach your personal goals. Once again, from all of us at Pushmore, Happy Birthday!

Hans

*****

300 Burpee Challenge : 36 Burpees 

WOD 120508

"Helen"

3 Rounds for time of:

Run 400m

21 KB Swings @ 24kg (M) 16kg (W)

12 Pullups

Check this video out for inspiration before you workout today. 

*****

Updates

Shaun after yesterday's wod.

Hello there Shaun ! He is known as L.A. Shaun is the younger brother of Mark, our proud member that has improved tremendously not only in results but body shape too! I personally have known Shaun since we were in primary school. Its now in the 11th year. But shamely, I'm not too sure why we call him L.A . If you see him around, ask him ! And then tell me ... I use to think that we call him L.A because the obvious it stands for Los Angeles and maybe he came from there. Stupid..

Next, a quick update on Sam's progress of taking the One in a Million title. He managed to pass the second round of auditions. All the best to you and Cris in the Singapore Marathon.

We would also like to congratulate Jonathan Wong, Ethan and Jin han for achieving the muscle up! Soon the club would not have any more space and I would be force to open a new club. The Iron Cross Club. Just be patient guys, I will do it ..soon. I was not there to witness it but heard that Jin han got it after just 15 minutes of coaching from Jw. I managed to watch Ethan wiggle himself like a newborn chick hatching from the egg up on the rings. Well done to the three of you!

Also, another reminder to all pushmore members that the gym would be close on MONDAY 8/12 and SATURDAY 13/12. Please do not come! Its a good time for you to find and discover a new sport or hobby. I heard that collecting stamps lowers the blood pressure. 

Lastly, Pushmore is going to be having a PUSHMORE PARTY on the 21st of December  because we love each of you. However that is not going to happen if there is nobody at the party. So please leave your malaysian attitude at the door and RSVP latest by SUNDAY. You can drop your name in comments, send an email or just inform any one of us when you see us in the gym. Trust me, there would be a "fun" wod waiting for all those who attend. 

Right..

*****

Burpee Challenge : 35 Burpees

WOD 120408 Thursday

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

5 KB Swings @ 32kg

10 Goblet Squats @ 16kg/35lbs

15 Box Jumps @ 12"

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300 Day Burpee Challenge: Do 34 Burpees

WOD 120308 Wednesday

"Annie"

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

Double Unders

Sit Ups

Compare to 062508

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300 Day Burpee Challenge: Do 33 Burpees

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Holiday Season!

The year is coming to a close with a few holidays. We'll be closed on the following days next week:

Monday(8/12/08)

Saturday(13/12/08)

We will be open as usual on Thursday(11/12/08) which is a Selangor public holday.

Also, we are planning for a PushMore Christmas Party on Sunday 21st December. Before we confirm location and time, we want to know, are you in? RSVP in comments or let us know in the gym by this Friday.

WOD 120208 Tuesday

5 rounds for time:
Run 400m
15 Handstand Push Ups
15 Push Ups

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300 Day Burpee Challenge: Do 32 Burpees

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Yesterday, Melbourne-based national cyclist Josiah Ng dropped by for a workout with fiance Kim Ong. It was good stuff training with him. Talk about super strong legs! Thanks for dropping Josiah, all the best for your next World Cup race! We'll see you again soon.

Josiah Ng(3rd from left), fiance Kim Ong with the PushMore trainer team.

Show your support for Josiah at www.josiahng.com

Check out Kim's blog at www.kimong.com

WOD 120108 Monday

15-12-9 reps for time of:

Muscle Ups

KB Thrusters @ 24kg

*Sub for 1 Muscle up=3 Pull Ups, 3 Ring Dips

Compare to 090208

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300 Day Burpee Challenge: Do 31 Burpees

Here's a video of our youugest athlete doing his version of burpees:

Rest Day

Well, it could be your rest day or it could be the day you head out to play or try a sport. Fitness doesn't start and finish at the gym. Sport is where we put our fitness to the test and where learn and gain new skills. So, have fun today and we'll see you in the gym on Monday! Have a great Sunday!

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Its only going to get easier.

30 days done, 270 days left to go. 465 burpees done, only 451035 burpees left! A great well done to the people who have been discipline in doing your burpees each day. Its a great feeling reminding and pushing each other to do the burpees. Honestly on some days, you just dont want to do it. But with the likes of Karen and Juan, who are always enthusiatic about it, how can you not do it. Crazy people! Also to Hock, who is slowly doing his burpees each day catching up. Good stuff Hock. Well done to everybody who has been doing their burpees once again! Only 270 days left. Thats like, enough time to build a city. Oh no ....

On the other hand, I just would like to inform the PMers that our very own, has passed the first round of auditions for One in a Million. Yes, Sam made it through. Oh and for those who didnt know, Sam sings exceptionally well. On Monday he would be going for the the second audition in the Gardens Hotel. We are truly bless with talented and wonderful individuals in the gym. Each one of you! I sound like a Dad now, but definitely we are proud of each one of you.

Its good that Sam is challenging himself to something new. How about you? Share with us and post it up in comments or when you see us in the gym about the goals that you want to achieve. Or even the little stuff that you are going through right now. For example, like you are preparing for a marathon or your finals is coming up. We would like to be part of your life and share those times with you!

So we are entering the last month of this year, 2008. What have you achieve this year? Take some time to think about that and then ask yourself if your life is really heading in the right direction. Like Fitness coach and writer Adam Stanecki says, " there’s a whole lot more to being fit and healthy than exercising and eating properly"

Hans

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300 Day Burpee Challenge: Do 30 Burpees

WOD 112908 Saturday

"Those Burpees Suck"

10 Pull Ups
20 KB Swings @ 24k(M), 16kg(W)
30 Box Jumps @ 24"
40 Push Ups
50 Sit Ups
60 Burpees
10 Pull Ups

**********

300 Burpee Challenge : Do 29 burpees

WOD 112808

Ten Rounds for time :

1 KB Press L/R

2 KB Push Press L/R

3 KB Jerk L/R

4 KB Swing L/R

* All the above are single arm exercises.Use the heaviest KB that you can press for all exercises.

Here is a quick look at how the KB Jerk is performed with precise form.

*****

A historic Day !

Sam doing Pull-ups for yesterday's wod

First of all, a big congrats to Sam for tremendously improving. In August, Sam only managed 5 rounds of 10 Goblet Squats and 10 pull-ups AMRAP in 20 mins. However yesterday, he killed it and did 13 rounds of it. In 3 months , he managed to increase it by 8 rounds. Sam wasn't the only one improving. Ben Yue increased from 5 to 11 round and Juan too. From 10 to 13. Well done guys. I can't tell you how excited we are when you guys are improving. Keep it up ! 

Well , like the title of this post, today is a historic day! Our celebrity owner, Jonathan Wong would be on the air today and hopefully half of Malaysia would hear about Pushmore. It will be on the business radio station TODAY at 10:00 AM. Its an interview for BFM 89.9 on their "Open for business " segment. You can tune in via radio on 89.9 FM or you can stream the live broadcast via www.bfm.my.

So take time off whatever you are doing and tune in! Make us proud Jw!

*****

300 Burpee Challenge : 28 Burpees

WOD 112708 Thursday

In 20 minutes, do as many rounds as possible of:
10 Goblet Squats @ 20kg/45lbs
10 Pull Ups

Compare to 091208

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300 Day Burpee Challenge: Do 27 Burpees

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Opening Hours

We will be adjusting our opening hours, effective 1st December 2008 as follows:-

Monday to Friday 

7.30am-1.00pm, 4.30pm-10.00pm

Saturday

9.00am-3.00pm

For Saturdays, we are trialing the opening hours for the month of December and based on feedback and response, we may adjust it again. Thanks!

WOD 112608 Wednesday

Three rounds for time of:

Run 400m

50 Double Unders

25 Knees to Elbows

**********

So, can you Double Under yet? Probably the thought of doing tuck jumps will be enough motivation for you to learn how to Double Under correctly. Check out the video below for some tips on getting it right:-

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300 Day Burpee Challenge: Do 26 Burpees

WOD 112508 Tuesday

Five rounds for time of:

15 KB Swing @ 32kg

15 Handstand Push Ups

**********

300 Day Burpee Challenge: Do 25 Burpees

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Various Happenings.

Just to confirm some comments on the chatbox, yes, that's me on the cover of the December issue of Men's Health. In addition, I also contibuted to a workout feature with exercises similar to what we do at PushMore. So, if you can, do check it out.

Also, this Friday, 28th November 2008 at 10.00am, I will be on the business radio station BFM 89.9 for an interview on their 'Open for Business' segment. You can tune in via radio on 89.9 FM or you can stream the live broadcast via www.bfm.my

It looks to be an interesting close to 2008, especially for PushMore. As we grow, I continue to appreciate the spirit and energy that each one of you contirbute to PushMore. Having the opportunity to train with all you is one fantastic experience! There is no other place with this much support, camaderie and fun. Thanks guys and gals, all of you truly ROCK! 

WOD 112408 Monday

"Cindy Hardcore"

AMRAP in 20 mins of :

15 Pull-ups

30 Push-ups

45 Squats

WOD 112208 Saturday

4 Rounds for time of:

40 Sumo Deadlift High Pull @ 20kg

Run 400m

400 Rope Skips

*********

300 Day Burpee Challenge:Do 22 Burpees.

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Nutrition.

What we eat has a lifelong effect on our health and well-being. To look and feel your best, do ensure you consume adequate amounts of proper food.

The CrossFit dietary prescription is as follows:

• Protein should be lean and varied and account for about 30% of your total caloric load.
• Carbohydrates should be predominately low-glycemic and account for about 40% of your total caloric load.
• Fat should be predominantly monosaturated and account for about 30% of your total caloric load.
• Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

For all the hard work that you have put into your workouts this week, choosing the right food will lead you in the right direction to a fitter and stronger body!

Have a good weekend everyone!

Source: CrossFit Auckland.

WOD 112108 Friday

Weighted Pull Ups 1-1-1-1-1-1-1

The aim of this workout is go for the maximum weight you can lift for 1 rep. Do a full warm-up followed by some pull ups or light weighted pull ups. Your rest should range from 3-5 minutes between sets. Time to get stronger!

Subbing for this WOD:

If you can do a pull up do the above workout. Even if you can only add 5 pounds it will be good for you.

If you cannot do any pull ups do 5 rounds of 5 assisted pull ups using as little resistance as possible.

Subs courtesy of CrossFit BrandX.

**********

300 Day Burpee Challenge: Do 21 Burpees

WOD 112008 Thursday

For time of:

21 KB Snatches @ 20kg L/R

Run 400m

15 KB Snatches @ 20kg L/R

Run 400m

9 KB Snatches @ 20kg L/R

Run 400m

**********

300 Day Burpee Challenge: Do 20 burpees

**********

Goals

What are your fitness goals in the next 1 month? 3 months? 1 year? If you have those goals in mind, good stuff. If you don't, why not? Goals play an important role in keeping us on course and motivated in what we do. But then comes the other part, are your goals SMART? - Specific, Measurable, Attainable, Realistic, Timely. 

Specific

Set your goals with clearness and detail. The more specific your goal, the more focused you will be at achieving it. 

Example:

Bad: "I want to get fitter."

Good: "I want get fitter by working out 3 times a week using CrossFit WODs and want to be able to run 5km under 40 minutes by December 31st 2008."

Measurable

If you can't measure it, you can't manage it. Making goals measurable are a way of checking in on your progress. This would provide you continued motivation towards your goal. It is also a way to check if you are on the right track. If you don't have a compass, you may have no idea where you are sailing.

Example:

Bad: "I want to do muscle ups."

Good: "I want to do muscle ups by building my pull up and ring dips max rep capacity to 15 each and training my false grip daily."

Attainable

It's important to set goals that will strecth you. But it is also important that goals can be achieved, taking into consideration your current strengths and skills. Over-lofty goals may only be setting you up for dissapointment. 

Example:

Bad: "I want to run 10km under 60 mins in 1 week."

Good: "I want to run 10km under 60 mins by doing interval training 3 times a week within 1 month."

Realistic/Relevant

Goals should be realistic and relevant to your current situation. However, there is a big difference between 'realistic' and 'easy'. Don't sell yourself short by setting goals that are achieved without much effort. The real benefit of goals are personal growth. Only by stretching will you reach further.

Example:

Bad: "I want to be stronger than Superman."

Good: "I want to stronger and be able to deadlift double my bodyweight in 6 months time."

Timely

Goals must always have a timeline. Without a timeline, you could be hanging on to the same goal for years. Be specific and set achievable deadlines for your goals.

Example:

Bad: "I want to lose weight."

Good: "I want to lose 2kg in 1 month's time."

Set your goals to these simple guidelines and you will be set up for success. Any questions or comments on this, you know how to reach me.

WOD 111808

45 - 30 - 15 Reps for time of :

KB Swing @ 24kg

Ring Dips

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300 Day Burpee Challenge: Do 19 burpees

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Happy Birthday Navin!

Navin, March 2008

Navin, November 2008

Navin was one of the first guys to join us at PushMore. Also the first guy in our Muscle Up Club. As you can see from the pictures, the difference is obvious. Some killer definition after 8 months of work. Despite his busy schedule, he is still a regular face at PushMore. Also, he's got almost his whole family working out at PushMore too. Thanks for your enerygy dude!

WOD 111808 Tuesday

In 20 minutes, do as many rounds as possible of:

10 KB/DB Thrusters @ 16kg/35lbs

10 Push Ups

Today we will be looking for great form on your thrusters. Check out this video of Dave Leys doing DB thrusters. Notice the depth of the squat and also the full extension of the arms at the top of the movement. This exercise hits your entire body and requires a lot of midline stabilization to maintain a strong upright position as you descend into the front squat. The challenge is to maintain this position once fatigue starts to set in. 

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300 Day Burpee Challenge: Do 18 Burpees

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And Happy Birthday Joe!

Joe, many months ago.

   Joe, November 2008.

When Joe started, he couldn't do pull ups, his push ups were not quite there and he couldn't really lift any sort of significant weight. Fast forward 6 months later, Joe has since come leaps and bounds. From no pull ups, he can now crank out 30 Muscle Ups in 8:35. He can swing a 32kg kettlebell overhead with confidence and can press a 24kg kettlebell. Now that's progress. Keep up the good work Joe!

WOD 111708 Monday

100 Pull-ups for time 

Today is another potential record breaking day. On top of that, its also a day where everything can go ugly. Do not compromise your form of a good pull-up for the sake of time. It is possible that you can be going all over the world getting the ugliest form for the fastest time. Yes, it is always good to fight for time but remember that the overall goal here for each of you is to get better at what you are doing while keeping yourself injury free. Try to get full extension on the arms for every pull-up. For those who are yet to do a kipping pull-up, today is the day for you to learn it. For the rest, try to go for each pull-up at chest level. One again, try to not look like a headless chicken rushing for time today but instead maintain the right form that would make Jonathan proud. 

Here's a video taken from Crossfit showing Adrian Bozman of San Francisco Crossfit teaching the Kipping Pull-up. 

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Happy Belated Birthday Nigel Tay !

We apologize for the late wish. We were all so busy caught up with our own lives that we forgot about yours. Nigel here joined us in June and has been a great addition to the Pushmore family. A real comedian on his own, we always enjoy his jokes and playful antics. Even in between workouts, he always have time to slot in something that leaves with you that incredibly stupid what the heck face. Together with Joe, if the both of them could live in a mirror, they would have. 40% of their workout times are spent staring at themselves and complimenting each other. Despite this weakness,  Nigel is a stand up guy both in life and in workouts. We are all  encourage by the determination that you show each time you workout. Keep up that intensity! We hope you had a great day. Once again, Happy Birthday from all of us at Pushmore!

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Gym Challenge of the week: Pratice on the form for pull-ups. Try to get it to full range. 

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300 Burpee Challenge : 17 Burpees

WOD 111508 Saturday

Five rounds for time of:

50 Squats

40 Double Unders

30 Sit Ups

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Argh what a lazy saturday morning ! The rain is just clearing and half the world is still sleeping. Since everyone is hibernating, I'll give you all something to do when you wake up. Today's question is How do you know if you are a crossfitter? Doing a couple of pushups in the morning and some ab crunches does not make you a crossfitter. Going on a 2 week diet just before a trip to the beach with friends so that the"abs" miracously appear does not make you a crossfitter. So how do you really know? Here's a list of some answers I got off affliated websites, forum and blogs. I would also like all of you to post your comments and thoughts about it in comment! So here goes ~ 

" You Know you are a crossfitter, when ____________ "

1. You pick your cubicle at work because of it's hand-stand practice potential.

2.You do Tabata Grocery Shopping.

3.You don't own a tractor but you own tractor tires.

4. Your 3 daughters are named Cindy, Helen and Nancy. Your pooch is named Murph.

5. You go to buy a swiss ball, and the salesperson goes into their spiel about the comfortable feel of the rubber and how easy it is on your back for doing crunches, and you interupt them and ask... 

"Ya...but how much will it weigh when I fill it full of sand?

6. You are kicked out of gyms on a regular basis for fear of liability.

7. You speak passionately about other girls to your wife and shes not upset. Cindy, Mary and Angie.

8. You talk about CrossFit so much that your friends and family are not 100% sure you have not joined a mysterious new occult.

9.You're boyfriend/girlfriend/spouse refuses to hold your hand because of your calluses.

10. You tell a woman that she has great "thrusters" and her first reaction is to smile and not slap you.

I would like to hear from the Malaysian side of what they think of crosffit! Enjoy.

Hans

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300 Day Burpee Challenge: Do 15 burpees.

WOD 111408 Friday

10 rounds for time of :

10 KB Swings @ 32kg

3 muscle ups

*Sub for 1 muscle up :

3 Pull-ups

3 Ring Dips

Watch this ! Muscle up progression by Crossfit Kids!

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I took this quiz off San Francisco's Crossfit Blog. Its a good platform to evaluate yourself. Have fun with this athletic checkup and post up your results in comment.

Training Habits Questionnaire 

1. I keep a training journal. Yes No

2. I get good quality sleep. Yes No

3. I think of my nutrition as an Yes No 
athletic advantage.

4. I can tell you right now, how much Yes No
fat I had for breakfast.

5. I ate breakfast. Yes No
(Coffee is not breakfast)

6. Recovery is part of my training Yes No
plan. (ice-bath, massage, stretching)

7. I train 5-6 days a week to support Yes No
my sport.

8. I have a strength and conditioning Yes No
Coach.

9. I write yearly goals and have 
have a written plan to get better. Yes No

10. I’m a better athlete than Yes No
I was last year.

11. It just doesn’t matter. I’m legit! Yes No

12. I regularly learn to play new Yes No
Sports.

13. I outwork my competitive Yes No
rivals.

14. My fitness does not limit my Yes No 
competitive success. 

15. I feel in control of my life. Yes No
as an athlete.

16. Winning is more fun than losing. Yes No

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300 Burpee Challenge : 14 burpees

WOD 111308 Thursday

For time of:

Run 800m

50 Pull Ups

Run 800m

50 Push Ups

Run 800m

50 Knees to Elbows

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300 Day Burpee Challenge: Do 13 burpees

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Housekeeping Matters

Recently we've been having quite a number of calls from the management and our neighbours regarding the "noise" from the gym on our weightlifting days. As one person put it "It feels like our whole office is going to collapse...". And the main cause of this noise would be the dropping of the kettlebells on the gym floor. Yes, we do have rubber flooring for a reason, but as all of you regulars would know, when a KB is dropped, it reverberates through the whole building. 

We can't possibly eliminate all the noise(we are a gym after all), but we can do a few things:-

1. Place the KBs/DBs on the ground with as much control as possible. Avoid unceremoniously dumping the weights on the floor. Our weights deserve some respect too.

2. Place some mats in your 'landing zone'. If the weight is challenging and there's a chance you may drop it, set yourself up before hand.

3. Use a lighter weight. If you are constantly dropping a weight even though you are trying to control it, it's obvious you need to scale down. Your ego can wait.

So, let's work together on this and be responsible athletes. And good neighbours.

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And, how can we forget, it's Mai's birthday! Happy birthday dude! Here's a video of Mai in action. Ask him to show you a few tricks in the gym sometime.

WOD 111208 Wednesday

5 rounds for time of:

15 Double KB Push Press @ 24kg

15 Double KB Front Squats @ 24kg

15 Ring Dips 

Have fun!

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Jonathan and Edmund fooling around in the gym yesterday. We are thinking of making this pushup part of a workout soon. Be prepared PMers !

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300 Burpee Challenge : 12 Burpees

WOD 111108 Tuesday

4 rounds for time of:

Run 400m

50 Squats

Compare to 091908.

WOD 111008 Monday

5 Rounds of Max Reps of :

Handstand Pushups

Pullups 

There is no time component in this wod so take your time. This does not mean that you can come in the morning, do a few reps, go for lunch and then finish it in the evening.  Rest sufficiently in between the rounds to ensure that you have the right amount of energy to explode each set. Always maintain a strong core, keeping your abdomen tight at all times. While you are up on a handstand, you should feel the weight more towards your fingers rather than your palms. If it is the latter, then you would be more prone to falling backwards and out of the handstand. Besides that, if all the weight is on your palms and wrist continuously, your wrist would eventually be more prone to injuries. For those who are yet to do a handstand pushup, sub them for pike pushups. Keep your body in a strict L shape when doing pikes and always be alert of your safety. Do not hit your head on the floor. When you feel that blood is rushing towards your head too quickly, stop and rest. Do not compromise your safety for some extra reps. We care more for your form than the amount that is on the white board. 

Here is a favourite video of mine and my dream is to see all of us doing this together. 

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Gym Challenge of the week : Perfect Form for all exercises!

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Today we have reach the 10th day of our 300 Burpee Challenge.. We have 290 days left which is equivalent to 45035 burpees. For those who would like to join us in this challenge, the buy in for today is 55. I suggest you buy in soon because the numbers are still low! 

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300 Burpee Challenge : 10 burpees 

WOD 110908 Sunday

What a great relieve that Sunday has come again. I love sundays. Maybe its because I dont have to work on Sundays. Today is rest day, so take time off to rest yourself after a wild night out and a good week of workouts.Remember to rest sufficiently and stock up on your fluids. While you are doing all that, dont forget to do your burpees. Today is the 9th, so nine burpees. I did one just now while I was showering. See you on monday!

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Happy Birthday Julian!

This is one strong man. On the first day he came, we were running him through the introduction for Pushmore. Halfway through, he saw Soon doing a muscle up. He asked-What that was-how it was done-they taught him-he did it on the first try-and I have been jealous ever since. I've been in pushmore for 8 months and my name is still not on the muscle up list. All jokes aside, Julian is a fun guy to be around with and exceptionally determine when it comes to working out. On the second day of pushmore for him, his wod were double unders. He subbed them for tuck jumps. He finished in 26:10. That was July. 4 months later, 5 day ago, he shaved off 18 minutes and 7 seconds for his double unders wod. What a great improvement ! He is one of the few that has 30 rounds of "Chelsea" in his pocket too. Great job and continue to kick ass in the workouts. Have a great day! Happy birthday once again from everyone at Pushmore !

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Enjoy the video!

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300 Burpee Challenge : 9 Burpees

WOD 110808 Saturday

"Andrew"

In 20 minutes, do as many rounds as possible of:

5 Pull Ups

10 burpees

15 Sit ups

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300 Burpee Challenge: Do 8 burpees

WOD 110708 Friday

"Running Fran"

Run 400m

21 KB/DB Thrusters @ 20kg/45lbs

21 Pull ups

Run 400m

15 KB/DB Thrusters @ 20kg/45lbs

15 Pull Ups

Run 400m

9 KB/DB Thrusters @ 20kg/45lbs

9 Pull Ups

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Happy Birthday Ben Yue!

Meet Ben Yue. He first joined us in April. His first workout was 30 muscle ups for time. He subbed them with pull ups using 2 green bands. His dips was with the paralletes. He took a whopping 1 hour and 1 minute. He barely could do pullups even with the bands, and he did knee pushups. He also presssed with 8 kg kettlebells. Despite all this, he was one determined man and a great sport. He usually comes in the morning and when he works out, he really gives it everything. Sometimes we tell him to go easy on himself because he shouts and grunts when he knows he can do better. What a great attitude for a young man like him. Now, 7 months later he is cranking out ring dips without any assistance, he is pressing 24's and he does the kipping pullups. What a great improvement ! This man has tons of potential. Enjoy yourself on this day because you earned it. Keep it up Ben! Happy Birthday from all of us at Pushmore !

Hans

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300 Burpee Challenge : 7 Burpees

WOD 110608 Thursday

150 KB Snatches @ 24kg for time.

*The reps are a total for L/R. There is no lmit to hand switches but the KB can only be placed on the ground after every 10th rep.

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The snatch is a competition exercise and possibly the most well known/popular kettlebell movement. It is a full body exercise involving the quadriceps, calves, glutes, hamstrings, shoulders, triceps, biceps, back, forearms and core muscles.

The snatch develops strength, explosiveness, endurance, work capacity and core strength. It also teaches the body to effectively produce/reduce force and significantly improve grip strength and endurance.

Source: International Kettlebell and Fitness Federation

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On another note, Jason "Rhabdo" Kaplan of CrossFit Montclair has done a 1:53 Fran. Checkout the video here.

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300 Burpee Challenge: Do 6 burpees.

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Also, Happy Birthday Faizal!

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(edited by SKT) Title: Kiara Trail Day

What is this? Kiara Trail Day is basically jungle trail maintenance and repairs. This is a voluntary event. If you think 300 kettlebell swings are bad, but you love torturing yourself, you should try this! Its HARDCORE and don't tell me I didn't warn you. Based on my experiences, this is a 4 hour non-stop back breaking workout for your body.

Date : Sunday 16 November 2008

Time : 0800 to 1200

Meeting Point : Taman Lembah Kiara Parking Lot (Carnival Start/Finish)

The purpose of this work party is to do general maintenance of the Carnival race course before the upcoming KLMTB Carnival at the end of November. We will be doing whatever we can to make the course race ready - rock armouring, drainage, trimming, rubbish collection, etc. Exactly what we do on the day will depend on what the weather is like in the few days leading up to the work party, so come prepared for anything. Changkuls, rakes, trimming shears, rubbish bags, gloves that can handle rock work, sturdy shoes. Mozzie protection and enough water and trail snacks for a 4 hour work session. And the all important good attitude.

Regards,

SoonKT

Tel: 0123267847

You will need to tell me if you want to help out. I need head counts.

WOD 110508

"J.T."

21-15-9 of:

Handstand Push Ups

Ring Dips

Push Ups

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A simple but killer combination of exercises(those of you who have done J.T. can testify to this). For all you Kiasu PMer's, the time to beat is 6:56. However, you MUST NOT sacrifice good form to go faster. And that's something to keep in mind for any workout. Your form for any workout must be unquestionable. We'll be watching you today.

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Burpees Challenge : 5 Burpees!

WOD 110408

For time of:

15 DB/KB Thrusters @ 45lbs/20kg

50 Double Unders

12 DB/KB Thrusters @ 45lbs/20kg

40 Double Unders

9   DB/KB Thrusters @ 45lbs/20kg

30 Double Unders

6   DB/KB Thrusters @ 45lbs/20kg

20 Double Unders

3   DB/KB Thrusters @ 45lbs/20kg

10 Double Unders

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FAQ: I have been trying to do the double unders but to no avail. What are my options?

Ans: Do tuck jumps. Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or "toes up" position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don't let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions.

Source: CrossFit.com

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Burpee Challenge : 4 burpees

Have a great workout!