WOD 103108 Friday

30 Muscle Ups for time.

Sub for 1 Muscle Up=3 Pull Ups, 3 Ring Dips

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Why the muscle up? Have you ever considered why we do it? For most, it could be for bragging rights(you know I'm right). Take a read of the following article from the CrossFit Journal. Coach Glassman explains in detail the intricacies of the muscle up, and why it is THE upper body exercise to do.

http://library.crossfit.com/free/pdf/Muscle-upNov02.pdf

For those of you who have the muscle up, work on building consistency of your movement. And for those working towards your first muscle up, just keep up the practice on your basics and you will get there in no time.

WOD 103008 Thursday

In 15 minutes, do as many rounds as possible of:
10 Sumo Deadlift Highpull @ 32kg
10 Push Ups
10 Double Unders

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Have you PMers ever wondered why we warm up the way we do at PushMore? Most, if not all newcomers, regard the warm up as a workout itself. There are some very good reasons for this. Check out the link below:-

http://library.crossfit.com/free/pdf/08_03_Better_warmup.pdf

Have fun reading and learning.

WOD 102908

Happy Birthday "Karen" !

For time of :

150 Wall balls @ 20 lbs

Today's workout is going to be loooong one esepcially after the handstand pushups yesterday. I do not know about you but my shoulders are killing me. Even yesterday when I lifted my hands during shower, it freakishly hurt so much! Once again I am amuse at why people even bother coming back. Just simple streching to pass my maid the box of tissue across the dinner table felt like i was doing lateral raises with a 50kg dumbbell.

Well done to everybody yesterday. Obvious improvements in form of swings for Lian Meng and Cris. Always remember to keep your form dialed in. If you are tired-rest- take a breather and then continue. Do not compromise your form. It is always good to work with high intensity and push for time but do not do it at the expense of your form.  

Here are some pointers from CrossfitJournal about wall balls that you should keep in mind before doing the workout today.

Technique Fundamentals:

1. Each rep begins with a rock bottom squat, with feet flat on the floor.

2. Keep the elbows down and in.

3. Keep the ball low to the chest.

4. Don't let the ball obstruct the view of target.

5. Launch with little finger roll and push.

6. Make ascending and descending movements the same.

7. Breathe deeply and attempt to synchronize breathing to shot rate.

8. Have fun !

Oh , and did I mention that Jw just set a new record ?

WOD 102808

For time of:

50 KB Swings @ 24kg

25 Handstand Pushups

25 Pullups

40 KB Swings @ 24kg

20 Handstand Pushups

20 Pullups

30 KB Swings @ 24kg

15 Handstand Pushups

15 Pullups

20 KB Swings @ 24 kg

10 Handstand Pushups

10 Pullups

10 KB Swings @ 24kg

5 Handstand Pushups

5 Pullups

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Excuses.

We Malaysians are full of it. We give in to everything and refuse to do anything that is out of our comfort zone. We are quickest on our feet to escape when there is a requirement to do a little more pushing, lifting or pulling. Tell me, when was the last time you lifted up the seat of a toilet bowl? Same thing in the gym, How many times have you seen the person next to you refusing to push that extra rep because he is feeling tired? How many of us are guilty of walking into the gym and refusing to do the WOD just because it looks like an enormous mountain and we just dont feel like climbing it ? It requires discipline and the right attitude to .... pushmore. 

Have you met that man? 

That man that pants like an overworked steam machine, drenched with sweat all over his face, refusing to give in to any weakness each time he works out. He pushes each extra rep that he can go and has that look in his eyes. Just like how Superman cuts through steel with his eyes in that episode where he has to save Louis Lane from the mighty clutches of cyborq Superman. Constantly in control of his body, he decides when his body stops. That is what Crossfit is about. You just keep going and keep praticing each day. The results would be proven on the whiteboard eventually. No more room for excuses.

So , who are you going to be?

George Washington Carver 
Ninety-nine percent of the failures come from people who have the habit of making excuses.

No more excuses !

WOD 102708 Monday

For time of :
100 Burpees

Post your time up in comments!

From the people of Pushmore, we wish you all a Happy Deepavali!

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Question : What do three people do when they have a large space covered with gymnastic mats and a big amount of ledges to hang on to?
Answer : Crossfit !

That is exactly what Sam, Johnson and I did on Sunday after hours of climbing in the local indoor climbing gym. Unsatisfied because we, Pushmore members are crossfit junkies, attracted and addicted to the high intensity and adrenaline rush during each workout that almost leaves us every time with the pukie feeling. Yes, I must say that after climbing for hours, my fingers and forearms were pumped out to the max. However, I still did not feel contented enough that when I walk out of the climbing gym, I could eat a large plate of Hokkien Mee and feel that I deserve it because I have just worked my ass off. Certainly from the faces of the other two, we were all not satisfied. I blame Pushmore for this addiction. Some say it is the smell of the rubber ( get it ? ) that keeps us coming back for me.

Drawing curious and puzzled looks from the crowd, we thought it would be a good marketing scheme of promoting Pushmore. Good but most importantly, free ! We managed to coax one avid climber there to join us in the workout. With so much space, we had so many ideas of what workouts we should do. At one point, we proposed burpees but discarded that idea as fast as it was suggested. Thank God we did not as today's workout is burpees! In the end we came out with this workout :

"Bigger hands, Bigger Forearms"

3 rounds of :
20 sec Hold with Normal grip @ 90 degrees
15 sec Hold with Fingers grip @ 90 degrees
15 sec Hold with Normal grip @ arms fully extended
20 strict Pullups

Sam with great form maintaining his arms at a strict 90 degrees.

Chris who joined us!

It was too easy for Johnson-lah!

It was a great workout and we were all very satisfied. In the end, we left the gym contented. That night, we ate one whole chicken and it was well worth it!

Post up any workouts you did on Sunday in comments!

WOD 102508 Saturday

Tag Team Workout!

In a 2 person team, complete the following:
Run 800m
300 Push Ups
100 Single Leg Squats
300 Sit Ups
100 Wall Ball @ 20lbs
Run 800m

Runs are done together, all other exercises are total reps done by both team members.
If done alone, runs are the same, do half the reps for all other exercises.

WOD 102408 Friday

For time of :

21 KB Snatches @ 24kg, R

15 Weighted Pullups @ 20kg

21 KB Snatches @ 24kg, L

15 L-Pullups

15 KB Snatches @ 24 kg, R

12 Weighted Pullups @ 20kg

15 KB Snatches @ 24kg, L

12 L-Pullups

9 KB Snatches @ 24kg, R

9 Weighted Pullups @ 20kg

9 KB snatches @ 24kg, L

9 L-Pullups

Jonathan Doing Today's WOD

Please take note of the grueling facial expression shown by Jonathan mid-way thru today's WOD. Therefore, please come earlier, because the WOD will take longer than usual! It's going to be an easy day for Matt .. who is a monster when it comes to kettebells.

WOD 102308 Thursday

Five rounds for total reps of:
15 secs, KB Swing 32kg
45 secs, Rest
15 secs, Double KB/DB Push Press @ 24kg/45lbs
45 secs, Rest
15 secs, Box Jump @ 24"
45 secs, Rest

*Clock will run continuously from start to finish.

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NOTE: We will be closed this Monday 27th October in conjunction with Deepavali. Thanks!

WOD 102208 Wednesday

In 20 minutes, do as many rounds as possible of:
3 Muscle Ups
6 Double KB Front Squats @ 20kg
9 Unanchored Sit Ups

WOD 102108 Tuesday

For time of:
50 Handstand pushups
50 Sumo deadlift @ 1 x 32KG kettlebell
50 Pushups
50 Knees to elbows
50 Kettlebell one arm Clean and Press @ 16kg (L:25 reps, R:25 reps)
50 Tuck jumps

WOD 102008 Monday

"Helen"
Do 3 rounds for time of:
400m Run
21 Kettlebell Swings @ 24kg
12 Pullups

For those who worked out on Saturday, please check if you mistook Cris Solis's yellow color Nike Gloves. If you accidentally did, please return and a penalty of 1000 burpees would be impose.

WOD 101808 Saturday

Tabata This:
Do 8 rounds of 20 seconds work and 10 seconds rest for each of the following exercises:
KB Swings @ 16kg
Push Ups
Box Jumps 12"
Rest exactly 1 minute between exercises. Workout is scored on total reps completed.

WOD101708 Friday

Do 5 rounds for time of:

20 Double Strict Press @ KB 16kg / DB 35lbs
20 Pullups

WOD 101608 Thursday

Three rounds for time:
21 Sumo Deadlift High Pull @ 32kg
15 Goblet Squats @ 32kg
9 Weighted Pull Ups @ 20kg

WOD 101508 Wednesday

For time of:
Run 400m
50 KB Swings @ 24kg
50 Ring Dips
Run 400m
40 KB Swings @ 24kg
40 Ring Dips
Run 400m
30 KB Swings @ 24kg
30 Ring Dips

WOD 101408 Tuesday

21-18-15-9-6-3 reps for time of:
Handstand Push Ups
Double Unders

WOD101308 Monday

CrossFit "Chelsea"

Each minute on the minute for thirty minutes, do the following:
5 Pull ups
10 Push ups
15 Squats

WOD101108 Sat

"Erin"

Five rounds for time of:
15 Dumbbells split clean @ 40lbs
21 Pull-ups

WOD 101008 Friday

100 Double KB Push Presses @ 24kg for time.

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The Overhead Lifts - CrossFit Journal January 2003

WOD 100908 Thursday

3 rounds for time of:

50 Double Unders

10 KB Snatch L/R @ 20kg

Compare to WOD July 19th Sat

WOD 100808 Wed

"Andrew on steroids"

Do as many rounds as possible in 20mins of:

15 Pullups

30 Burpees

45 Situps

WOD 100708 Tuesday

Five rounds for time of:

Run 400m

50 Sumo Deadlift Highpull @ 20kg

WOD 100608 Monday

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 052808.

WOD 100308 Friday

Run 5km for time.

Post time to comments.

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What is fitness? - CrossFit Journal October 2002

Team Workout at Kiara

For time of:
Run 1km
150 Pull Ups
300 Push Ups
450 Squats
Run 1km
Workout done as a two or three person team. Runs are done together. Pull ups, push ups and squats are completed as total reps done by the whole team.

Done by:
Team A: Lynn, Julian, Cris
Team B: JW, Mai, Soon Wei
Team C: Ben Yue, Loong

Great work guys! It was good fun and thanks for making it to the park early in the morning. Look out for the next outdoor workout in a month's time.

WOD 100108

Tabata Mashup - Burpees and Sit Ups

8 rounds of:

20 secs Max reps Burpees

10 secs Rest

20 secs Max reps Sit Ups

10 secs Rest

The clock runs continuously from start to finish. Workout is scored based on total reps completed. Post results to comments.