WOD 110308 Monday

"Angie"

100 Pullups

100 Pushups

100 Situps

100 Squats

One of the greatest benchmark workout and a personal favourite.  As you can see the exercises are all basic crossfit exercises but it will test you from every aspect. Cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. This would be a good workout for you Pmers to evaluate yourself and your growth in athleticism. Just keep in mind to maintain good form on pushups. Your forearms would get very pumped from the pullups, so you would do anything to make the pushups easier. So keep in mind to maintain the pushup form, chest and hips to the floor while the body is kept in a plank position. As fatigue kicks in, stay focus and squat properly. Keep your chest up and look forward. Heels should be shoulder-width apart and your toes should follow your knees. Keep your weight on your heels and you should push from your heels and never your toes. Keep all that in mind and you're all set to break records ! 

As we start fresh today as a new week and month, I would like you all to think about your goals . If you have not, I would like you to start thinking about them and a time frame on when you want to achieve them by. Maybe some of you would like to lose weight, do a muscle up, handstand pushup or perhaps 40 pullups consecutively. Whatever it is, you should have a goal in mind.  Just like what Zig Ziglar has said about goals, "I don't care how much power, brilliance or energy you have, if you don't harness it and focus it on a specific target, and hold it there you're never going to accomplish as much as your ability warrants." True enough, we all should be working towards something in life. Not just achieving a fran time of 2 minutes like me, but also goals in your respective field of work and life. Think about how you can expand and develop it to the fullest potential. It is always important to just stop for awhile and evaluate yourself from time to time. If you have been slacking in certain areas, reset mentally and start again. Post your goals that you want to achieve in Pushmore in comments. When you come in today, think about them and give it a hell of a beating. 

Gym Challenge of the week : Work on your handstands.

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Pushmore outing on Sunday - Terry Fox Run

Pre-Run

Post Run

Julian and King reliving their childhood.

King showing some beast skills.

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Burpee Challenge : 3 burpees