WOD 083008 Saturday

3 rounds of:
Do 1 minute each of the following for max reps:
Pull Ups
Tyre Flips
Wall Ball
Burpees
Rest exactly 1 minute between rounds. Workout is scored based on total reps.

*Subs: Tyre Flips = 145lbs Deadlift, Wall Ball = 45lbs Thruster

WOD 082908 Friday

5-10-15-20-15-10-5 reps for time of:
Box Jumps 24"
Push Ups
Sit Ups (Unanchored)

WOD 082808 Thursday

In 15 minutes, do as many rounds as possible of:
10 KB Swings @ 32kg
5 KB Press @ 24kg L/R
5 L-Sit Pull Ups

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Nutrition - Where do I start?

Over the past couple of weeks, I've had a few people ask me some questions regarding nutrition - what should I eat, how much should I eat etc. It's good to know that there is more interest in the fueling of your bodies. Here's some information as a starting point.

A good resource to start at would be www.mypyramid.gov. You can use their My Pyramid Plan to estimate your calorie intake based on your activity level. They will also provide you a chart to help you estimate servings sizes.

It's important not only to get the necessary calories to fuel activity, it is also imperative for speeding up your post workout recovery. You would want to aim for 5-7 meals throughout the day. This would be Breakfast, Lunch and Dinner with snacks in between.

Timing of your meals is also important.Generally, you want to keep meal intervals at about 2-2.5 hours at most. And for a post workout meal, try to consume a high protein snack or shake within 30 minutes of completing your workout. Within 1-1.5 hours of activity you should consume a meal with a ratio of 1/3 protein, 1/3 carbs and 1/3 vegetables or fruit.

And it always good to increase your intake of fresh fruits and vegetables throughout the day. Try to avoid processed foods and foods with excessive of salt or oil.

Water intake is also important. Aim for 2 litres of water per day. Before physical activity, consume 1- 2 cups of water at least 1 hour before exercising. During extended physical activity, you should consume 120 - 240mls of water every 10 to 15 minutes. Within 30 minutes after exercise, consume about 1/2 liter of water to replenish fluids lost during exercise.

This info is only the very beginning of effective fueling for your body. There are many resources on the web that you can get information from. If you guys have any other questions, you can post your questions in the comments or mail me at jonathan@pushmore.com.my.

Eat well!

WOD 082608

"Karen"
150 Wall Ball Shots for time.

WOD 082608

Five rounds for time of:
12 Single Leg Squats (Alternating)
15 Ring Dips
15 Knees to Elbows

WOD 082508 Monday

Do 45-30-15 reps for time of:
Double Unders
Pull-Ups
Handstand Push-Ups

BootCamp 082308

Do:
Tabata Burpees
8 rounds of 20 seconds work and 10 seconds rest. Score is based on total number of burpees completed. Clock does not stop until all 8 rounds have been completed.

then,

Two rounds of:
Do 1 minute each for max reps of:
Ring Rows
KB Swings @ 16kg
Sumo Deadlift Highpull @ 20kg
DB Push Press @ 20lbs
Rest exactly 1 minute between rounds. Clock does not stop until both rounds have been completed. Record total reps.

WOD 082208

50-40-30-20-10 of:
Pull Ups
Ring Dips

NOTE: Tomorrow will be our BootCamp Open Day. There will be no WOD classes running for the duration of the open day. If you are planning to join the BootCamp classes, please contact us to check which classes are still available. Thanks!

WOD 082108 Thursday

100 Sumo Deadlift Highpulls @ 20KG/45lbs
21 Thrusters @ 16KG/35lbs
15 Pull-ups

75 Sumo Deadlift Highpulls @ 20KG/45lbs
18 Thrusters @ 16KG/35lbs
12 Pull-ups

50 Sumo Deadlift Highpulls @ 20KG/45lbs
15 Thrusters @ 16KG/35lbs
9 Pull-ups

Rest 2 minutes between each round. Each round is timed separately.

Schedule Changes

It's been a great 6 months at PushMore! We've seen everyone at the gym make progress - all of you are definitely getting fitter, faster and stronger!

Based on our experience at PushMore, we are introducing some changes to streamline our operations and to improve your workout experience here. All of the following will take effect from Monday 25th August 2008.

1. New Workout Hours
The gym will now be open for workouts during the following hours:-
Monday to Friday
Morning Session: 7.30am - 1.00pm
Evening Session: 4.30pm - 9.30pm
Saturday
7.30am - 12.30pm

2. Foundation Classes
There will now be two foundation classes a week, held on Wednesday and Friday at 7.30pm.
Every week, each foundation class will focus on different exercises and skills that are incorporated into our WODs. The goal of these classes would be to refine an individual's technique and developing safe, effective movement during WODs. All of you are encouraged to attend these classes.

If you have any feedback or comments on these changes, do let us know. We thank all of you for your continuous support!

Soon & Jonathan.

WOD 082008 Wednesday

"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.

PushMore BootCamp Open Day

We're having our BootCamp Open Day this Saturday 23rd August! Everyone is invited!

For more info click HERE.

Limited slots available, call us at 03-7885 0120 to book a spot or mail us info@pushmore.com.my.

WOD 081908 Tuesday

In 10 minutes, do as many reps as possible of:

One arm full cycle Clean and Jerk @ 16kg

There is no limit to arm switches. Record total reps for both arms.

WOD 081808 Monday

"Pey" Birthday WOD

Do 3 rounds for time of:

18 Pullups

8 Handstand Pushups

19 Ring Dips

83 Squats

WOD 081608 Saturday

2 minutes of each:
Pushups
Pullups
Tyre Flips
Rope Skips
Situps
Clock runs continuously from start to finish. Record reps for each exercise.

WOD081508 Friday

3 Rounds for time of:

50 Rope Skips - Double Unders

50 Sumo Deadlift @ 32kg

50 Situps (Unanchored)

*Sub for Double Unders = Tuck Jumps

(THE GYM WILL BE CLOSED TODAY FROM 12pm - 2:30pm. THANK YOU)

WOD 081408 Thursday

"330"
10-9-8-7-6-5-4-3-2-1 of:
One hand standard KB swing @ 24kg L/R
One hand Clean & Press @ 24kg L/R
One hand snatch @ 24kg L/R

WOD 081308

"Those Burpees Suck" - GymJones
10 Pull Ups
20 KB Swings @ 24kg
30 Box Jumps @ 24"
40 Push Ups
50 Sit Ups
60 Burpees
10 Pull ups

WOD 081208

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

*There is no time component to this WOD.

WOD081108 Monday

"Jackie"
For time:
100 SDHP @ 20kg
50 Thrusters @ 12kg/25lbs
30 Pull Ups

Note: Congratulations to all PushMore members who ran in the Adidas King of the Road on Sunday, 10th August. Everyone set new PRs on their 10km runs! Keep up the great work and see you all in the gym soon! - Jonathan & Soon.

WOD 080908

For time of:
25 Pull Ups
25 Box Jumps @ 24"
25 Sit Ups (Unanchored)
25 Squats
25 Push Ups
25 Double Unders
25 Sit Ups (Unanchored)
25 Squats
25 Push Ups
25 Pull Ups

WOD 080808

8 rounds of:
8 Double KB Clean @ 24kg
8 Ring Dips
8 Handstand Push Ups

NOTE: Gym will be CLOSED at 8.00PM this evening. We will all be watching the opening ceremony of the 2008 Beijing Olympics.

WOD 070808

"Helen"
3 rounds for time of:
Run 400m/10 Shuttle Runs
21 KB Swings @ 24kg(M), 16kg(W)
12 Pull Ups

WOD 060808

For time:
25 Double KB/DB Jerk @ 20kg/45lbs
30 Sumo Deadlift High Pull @ 24kg
35 Push Ups
20 Double KB/DB Jerk @ 20kg/45lbs
25 Sumo Deadlift High Pull @ 24kg
30 Push Ups
15 Double KB/DB Jerk @ 20kg/45lbs
20 Sumo Deadlift High Pull @ 24kg
25 Push Ups
10 Double KB/DB Jerk @ 20kg/45lbs
15 Sumo Deadlift High Pull @ 24kg
20 Push Ups

Newsflash!
Big feature in the August edition of the Malaysian SHAPE magazine on our joint Kettlebell workout in the park with KDT Academy.
Download it here:-

WOD080508 Tuesday

30 Muscle Up for time

*Sub: For every ONE Muscle up, do 3 pull ups and 3 dips.

WOD080408 Monday

5 Rounds for Time of:

100 Skips
50 Squats

WOD080208 Saturday

For time of:

15 KB Snatch L/R @ 16kg
15 KB Clean & Press L/R @ 16kg
25 Vertical Jumps
10 KB Snatch L/R @ 20kg
10 KB Clean & Press L/R @ 20kg
20 Vertical Jumps
5 KB Snatch L/R @ 24kg
5 KB Clean & Press L/R @ 24kg
15 Vertical Jumps

*Vertical jump is 1 foot above max reach

WOD 080108

For time of:
30 Handstand Push Ups
40 Pull Ups
50 KB Swings @ 24kg
60 Sit Ups
70 Burpees