WOD 123109

Twelve rounds for time of:

3 Muscle Ups

1 Turkish Get-Up @ 24kg(M)/16kg(W) L&R

9 Push Press @ 30kg(M)/20kg(W)

**********

Gym will be open from 9.00am-2.00pm today. Wishing everyone a Happy 2010! Thanks for a great 2009!

**********

WOD 123009

Back Squat 5-5-5-5-5

then:-

"Annie"

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

Double Unders

Sit Ups

*Compare to 101509.

**Classes will commence at 5.30pm, 6.30pm and 7.30pm. Please be punctual. Today's sessions will have significant technique focus on the Back Squat.

**********

WOD 122909

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

21 Kettlebell Swings @ 24kg/16kg

15 Push Ups

**********

*********

Note: We will be open from 9.00am-2.00pm on Thursday, 31st December 2009 and will be closed on 1st January 2010. We will be open as usual on Saturday, 2nd January 2010.

WOD 122809

Press 3-3-3-3-3

then:-

Four rounds for time of:-

Run 400m

25 Pull Ups

**********

WOD 122609

Merry Christmas !

We would like to take this opportunity to wish all of you a great Christmas ! May you all put aside the healthy snack bars, fresh garden salads and steam chicken for roasted turkey soaked in bacon oil, honey glazed ham, ginger bread houses and sweet desserts because of all you earned it !

We would just like to compliment on all of you for being the best clients that any gym can ask for. Its been a joy to train you and train with you for this year. All of you are encouragements to us as we see each of you progress each day. Despite all circumstances, each of you continue to show hard work, enthusiasm and heart in each thing you do as you step in the gym daily. What a blessing that we can have the opportunity to be in this atmosphere of mutual attraction. Each one of you have been great influences to us with or without you knowing.

Once again, its been a real pleasure to have you together with us on this amazing journey as we continue to strive for greater heights in fitness. All of you push us harder to be better coaches, trainers and most importantly friends. As we celebrate this festive holiday, be reminded that you all worked hard and deserve a great holiday.

Both of us look forward to the new year and spending another Christmas with each one of you. Take care and be safe. Remember to not drink and drive. I know despite how strong you are, nothing matches heavy steel on your body. At least not yet...

Merry Christmas and a Happy New Year !

Love,
John-Hans & John-Son

WOD 122409

Four rounds for time of:

Run 400m

15 Clean & Jerk @ 40kg(M)/30kg(W)

**********

Christmas is here!

Please note that we will be open today from 9.00am-2.00pm. Wishing everyone a very Merry Christmas from the PushMore team!

WOD 122309

Weighted Pull Up 1-1-1-1-1-1-1

then:-

Tabata Mash Up - Push Ups and Sit Ups

Eight rounds of:

20 secs Max Reps Push Ups

10 secs Rest

20 secs Max Reps Sit Ups

10 secs Rest

*Classes this evening will be at 5.30pm, 6.30pm and 7.30pm.

**********

WOD 122209

Deadlift 2-2-2-2-2

then:-

In 10 minutes, complete as many rounds as possible of:

3 Kettlebell Double Press @ 24kg(M)/16kg(W)

12 Medicine Ball Cleans @ 10kg(M)/5kg(W)

**********

Glenn taking some good "medicine".

WOD 122109

Seven rounds for time of:

10 Single Leg Squats, Alternating

12 Ring Dips

15 Pull Ups

*Compare to 072409.

**********

**********

Christmas Holidays

It's Christmas week! Please take note that our opening hours on Thursday, 24th December 2009, will be from 9.00am-2.00pm.

We will be closed from the 25th-27th December 2009. Gym will be open as usual on Monday 28th December 2009.

Merry Christmas everyone!

WOD 121909

Five rounds for time of:

10 Deadlifts @ 60kg(M)/40kg(W)

30 Double Unders

**********

WOD 121809

For time of:-

21 Overhead Squats @ 40kg(M)/30kg(W)

12 Muscle Ups

15 Overhead Squats @ 40kg(M)/30kg(W)

9 Muscle Ups

9 Overhead Squats @ 40kg(M)/30kg(W)

6 Muscle Ups

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

**********

WOD 121709

"Jackie"

100 Sumo Deadlift Highpulls @ 20kg

50 Thrusters Barbell @ 45lbs

30 Pull Ups

*Compare to 020609.

**********

**********

Reminder: Our opening hours tomorrow, 18th December 2009, will be from 9.00am - 2.00pm.

WOD 121609

Deadlift 1-1-1-1-1

then:-

20m Multistage Fitness Test.

*The 20m multistage fitness test is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among others. For more information, click here.

**Classes will be on this evening at 5.30pm, 6.30pm and 7.15pm.

**********

Nice socks.

WOD 121509

10-9-8-7-6-5-4-3-2-1 reps for time of:

Single Arm Kettlebell Clean & Jerk @ 24kg(M)/16kg(W), L & R

Single Arm Kettlebell Snatch @ 24kg(M)/16kg(W), L & R

**********

*****

Hey Guys !

Tired of being the loner in cool parties ?

Tired of standing around looking foolish ?

Tired of having the other person that slightly look like Edward or Taylor from the Twilight series steal all the attention on the street ?

WORRY NOT as we have a new solution to your worries! With these new equipment, you'll be the latest talk of your town and circle of friends ! We are introducing to you a chance to be the latest limelight !

Jokes aside, we are planning on getting some heavy duty grippers from Heavygrips.com to improve our grip strength and to built bigger forearms the size of JW's quads. If you all share the same dream of having that but is too ashame to admit it, let me be the first to start the ball rolling. Lets be honest with ourselves. Its Christmas !

With a stronger grip, you'll be able to improve your pullups, deadlifts, kettlebell work and finally a nice firm handshake that would impress your girlfriend's father. Time for some of you men in the gym to work on that woman of a hand you have there.

Anyways, it is much cheaper to order in bulk as shipping cost would be reduce. The closest we can get them from is Hong Kong and we so happen to be there. It'll be a great Christmas present to yourselves. So go through the order page. The 2 and 3 set heavy gripper deals are an amazing steal. Let us know if you're interested and we'll bum in first your order for you.

Feel free to email me, johnhansoei@gmail.com or Johnson at horz3e@gmail.com if you are thinking of being the next coolest person in town that rips yellow pages for breakfast!!

WOD 121409

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

5 Handstand Push Ups

5 Pull Ups

5 Kettlebell Swings @ 32kg(M)/24kg(W)

**********

Juan working up an appetite for Brazillian barbeque.

**********

Thank You!

Yesterday's party was a blast! Thanks to everyone who came by to celebrate with us. And for those of you who couldn't make it, we missed you! To another great year of PushMore!

WOD 121209

With a continuously running clock, do one Deadlift the first minute, two Deadlifts the second minute, three Deadlifts the third minute... continuing for as many minutes as you are able.

Use as many sets as needed to complete the Deadlifts for each minute.

Deadlift @ 100kg(M)/60kg(W)

**********

The new firebreather in PushMore - Keangston.

**********

PARTY!

Our Christmas party is happening tomorrow evening, 6.30pm at Carnaval Churrascaria, Damansara Jaya. For directions, click here. We still have some spots left, so if you haven't signed up for the party, come on by!

WOD 121109

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

1 Press @ 40kg(M)/20kg(W)

2 Push Presses @ 40kg(M)/20kg(W)

3 Push Jerks @ 40kg(M)/20kg(W)

Run 400m

OR

Tag Team Variation - In 20 minutes, complete as many rounds as possible of:

Partner A:

Run 400m

Partner B:

1 Press @ 40kg(M)/20kg(W)

2 Push Presses @ 40kg(M)/20kg(W)

3 Push Jerks @ 40kg(M)/20kg(W)

*Partner B continues doing the above sequence until Partner A completes run, then both partners will switch places. Record total number of rounds for runs and press sequence for both partners.

**********

PushMore running party.

WOD 121009

Tabata Mash Up: Squats & Ring Dips

Eight rounds of:

20 seconds Max Reps Squats

10 seconds Rest

20 seconds Max Reps Ring Dips

10 seconds Rest

**********

Ken getting lean and mean.

**********

REMINDER: Gym will be open tomorrow from 9.00am-2.00pm.

WOD 120909

Turkish Get Up 1-1-1-1-1

then:-

21-15-9 reps for time of:

Dumbell Squat Snatch @ 35lbs(M)/25lbs(W)

Push Ups x2

*Reminder: Classes this evening will be at 5.15pm, 6.30pm and 7.15pm.

**********

Ye Kar and the Turkish Get-Up.

WOD 120809

Three rounds for time of:

Run 800m

12 Kettlebell Swings @ 32kg(M)/24kg(W)

50 Double Unders

**********

**********

Reminder: Tomorrow's evening workout sessions will be at 5.15pm, 6.30pm and 7.15pm. See you then!

WOD 120709

15-12-9 reps for time of:

Single Arm Kettlebell Thrusters @ 28kg, R

Single Arm Kettlebell Thrusters @ 28kg, L

"One Hand" Pull Up, R (Left hand holds wrist)

"One Hand" Pull Up, L (Right hand holds wrist)

*If unable to do "One Hand" Pull Ups, sub with equal amount of Strict Pull Ups.

************

WOD 120509

"Lumberjack 20"

20 Deadlifts @ 125kg(M)/85kg(W)

Run 400m

20 Kettlebell Swings @ 32kg(M)/24kg(W)

Run 400m

20 Overhead Squats @ 50kg(M)/35kg(W)

Run 400m

20 Burpees

Run 400m

20 Pull Ups (Chest to Bar)

Run 400m

20 Box Jumps @ 24"(M)/18"(W)

Run 400m

20 Dumbell Squat Cleans @ 45lbs(M)/35lbs(W) each arm

Run 400m

Today's the day we come together and workout for a good cause. For more info on this Hero WOD Fundraiser, visit Crossfit Lumberjack.

This workout is tough, so we will be scaling it accordingly for everyone who comes in. Also, because it will be long workout for us mere mortals, please plan your time accordingly in the gym. Last workout session will be at 12.30pm today.

See you in the gym!

**********

WOD 120409

21-15-9 reps for time of:-

Dumbell Power Snatch @ 45lbs(M)/35lbs(W) L & R

Ring Dips

**********

**********

Remember, tomorrow we will be doing the Lumberjack Crossfit Memorial WOD. The workout(refer to Thursday's post) is tough, so plan your time in the gym accordingly.

WOD 120309

For time of:

Run 1.6km

then:-

3 rounds of:

25 Handstand Push Ups

50 Double Unders

**********

Cassie working the rope.

**********

Hero WOD Fundraiser

In solidarity with our fellow Crossfit affiliates, PushMore will be joining in and supporting the Lumberjack Crossfit Memorial WOD on Saturday, December 5th. Here's a write up on the fundraiser from their site:-

"Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit . Four members of that affiliate were killed.

CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.

With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.

The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.

Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now."

And here's the workout:-

"Lumberjack 20"

20 Deadlifts @ 125kgs

Run 400m

20 KB swings @ 32kg

Run 400m

20 Overhead Squats @ 50kgs

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps @ 24"

Run 400m

20 DB Squat Cleans @ 45lbs each arm

Run 400m

So, come and workout for a good cause. See you on Saturday!

WOD 120209

For max reps of:

1 Minute Single Arm Kettlebell Swing, R

Rest 30 secs

1 Mnute Single Arm Kettlebell Swing, L

Rest 30 secs

1 Minute Kettlebell Snatches, R

Rest 30 secs

1 Minute Kettlebell Snatches, L

Rest 30 secs

1 Minute Kettlebell Clean & Jerk, R

Rest 30 secs

1 Minute Kettlebell Clean & Jerk, L

*Select a kettlebell weight and use it for the entire workout. Kettlebell cannot be placed on the ground once workset is started. Record reps for each workset.

Reminder: Workouts will be run as classes this evening at 5.30pm and 7.00pm. See you then!

**********

Tony getting younger with every workout.

WOD 120109

For time of:

Run 400m

100 Pull Ups

Run 400m

**********

Jules getting intense.

**********

Scheduled Classes

With more people working out at PushMore during peak hours, it can get pretty crazy at times. It is important to us that all of you have a great workout experience and receive proper coaching from start to finish. So, starting from tomorrow, we will be running scheduled classes every Wednesday evening at 5.30pm and 7.00pm. A sample class flow is as such:-

5-10 mins: Warm Up

10-15 mins: Skills Warm Up/Practice

30-35 mins: WOD (depending on individual ability)

5-10 mins: Cool down and stretches

During non-class times, we will run WODs as per our current open gym system. This will be an initial trial run for us, so we would appreciate feedback from all you so that we can run the classes in the best possible manner for everyone. We plan to make these evening workout sessions a regular fixture from January 2010 onwards.

See you in class tomorrow!

WOD 113009

100 Burpees for time.

*Compare to 022309.

**********

Getting some air time on the burpee.

WOD 112809

Press 3-3-3-3-3

Push Press 3-3-3-3-3

Push Jerk 3-3-3-3-3

*There is no time component to this workout. Complete all 5 sets of each movement before moving to the next one.

**********

Elevyn Fair Play for Fair Trade Futsal Challenge

Team PushMore will be playing in the Elevyn Fair Play for Fair Trade futsal challenge tomorrow! The challenge will be held from 9am-5pm at The Challenger Sport Centre, PJ. For more details on the challenge, the schedule of events and venue, click here.

So, if you can, come and support Team PushMore. The Men and Women teams will be playing between 9am-12pm. See you there!

WOD 112709

Three rounds for time of:

15 Overhead Squats @ 40kg(M)/30kg(W)

15 L-Pull Ups

15 Kettlebell Swings @ 32kg(M)/24kg(W)

**********

The shirt should read: I LOVE KB.

**********

Note: Gym opening hours today are from 9.00am-2.00pm.

WOD 112609

150 Kettlebell Snatches @ 24kg(M)/16kg(W) for time.

*These are total reps for both arms. No limit to hand switches but kettlebell can only be placed on the ground every 10 reps.

**Compare to 110608.

**********

Reminder: We will be open tomorrow from 9am-2pm. See you then!

And a here's a video that was posted on CrossFit LA's site. Be inspired to wake up and show up:-

WOD 112509

Four rounds of:

Run 400m

Rest 2 minutes

*Make each run an all-out effort. Try to keep your times for each run as close as possible.

**********

Mike making a quick turn on a shuttle run.

WOD 112409

In 15 Minutes, do as many rounds as possible of:
10 Box Jumps @ 24"
10 Handstand Push Ups


**********
Take note!

This Friday is a public holiday but PushMore will be open from 9am-2pm. We will see all of you for your daily PushMore fix.

Also, our Christmas Party will be happening on the 13th of December at Carnaval Churrascaria (review courtesy of FeedMeLah.com) in Damansara Jaya. If you wish to join in the eating fun, please register and make payment this week at the gym front desk. Price will be RM50 per pax.

WOD 112309

For time:-

15 Kettlebell Push Jerk @ 24kg(M)/16kg(W), L

5 Muscle Ups

15 Kettlebell Push Jerk @ 24kg(M)/16kg(W), R

5 Muscle Ups

12 Kettlebell Push Jerk @ 24kg(M)/16kg(W), L

5 Muscle Ups

12 Kettlebell Push Jerk @ 24kg(M)/16kg(W), R

5 Muscle Ups

9 Kettlebell Push Jerk @ 24kg(M)/16kg(W), L

5 Muscle Ups

9 Kettlebell Push Jerk @ 24kg(M)/16kg(W), R

5 Muscle Ups

**********

Sze Ning locking out the push jerk.

WOD 112109

Turkish Get Ups L&R 2-2-2-2-2

then:-

For time of:

21 Power Cleans @ 60kg/40kg

42 Push Ups

15 Power Cleans @ 60kg/40kg

30 Push Ups

9 Power Cleans @ 60kg/40kg

18 Push Ups

**********

The Turkish Get Up

Funky name for an exercise eh? The Turkish Get Up is a fantastic exercise that develops strength, flexibility and stability for the entire body. It can also be used as a great tool for shoulder rehabilitation. Constant practice of the TGU also makes overhead movements safer by virtue of strengthening the entire shoulder girdle.

So how do you perform a TGU? Here's a great video by Anthony DiLuglio, of Art Of Strength, breaking down each phase of the TGU:-

WOD 112009

45-30-15 reps for time of:

Kettlebell Swings @ 24kg(M)/16kg(W)

Burpees

**********

Burpees and their variations:-

WOD 111909

Three rounds for time of:

Run 400m

12 Deadlifts @ 100kg(M)/60kg(W)

21 Pull Ups

**********

WOD 111809

For time:

100 Ring Dips

The rings are set high so a muscle up is required to perform the dip.

Every time you come down off the rings complete 10 squats.

*Thanks to CFX for this workout.

**********

WOD 111709

Five rounds for time:

30 Medicine Ball Cleans @ 10kg(M)/5kg(W)

30 Double Unders

**********

Rupert demonstrating the use of the Med ball for rest between reps.

WOD 111609

For time of:

Run 800m

21 Handstand Push Ups

9 L-Pull Ups

Run 800m

15 Handstand Push Ups

15 L-Pull Ups

Run 800m

9 Handstand Push Ups

21 L-Pull Ups

**********

WOD 111409

"Grace"

30 Clean & Jerk @ 60kg(M)/40kg(W) for time.

**********

Pyrros Dimas, a 3-time Olympic gold medalist, showing awesome power and technique on a 213kg Clean and Jerk:-

WOD 111309

"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.

Compare to 091409.

**********

Now that's how you Tabata Something Else:-

WOD 111209

For time of:

350 Rope Skips

15 Double Kettlebell Press @ 24kg(M)/16kg(W)

250 Rope Skips

25 Double Kettlebell Push Press @ 24kg(M)/16kg(W)

150 Rope Skips

35 Double Kettlebell Push Jerk @ 24kg(M)/16kg(W)

**********

Feats of strength by strongman Andrew Durniat. Kids, don't try this at home!

WOD 111109

Deadlifts 5-5-5-5-5

*Compare to 093009.

then do:-

50 Burpees for time.

**********

Converse Chuck Taylor's - the shoes to wear for heavy lifting.

WOD 111009

"Death by KB Swings"

With a continuously running clock, do one Kettlebell Swing @ 32kg the first minute, two Kettlebell Swings @ 32kg the second minute, three Kettlebell Swings @ 32kg the third minute... continuing for as many minutes as you are able.

Use as many sets as needed to complete the swings for each minute.

Compare to 032609.

**********

WOD 110909

"Murph"

Run 1.6km

100 Pull Ups

200 Push ups

300 Squats

Run 1.6km

*Partition the pull ups, push ups and squats as needed. Start and finish the workout with the 1.6km run.

**Compare to 011209.

**********

Moo in action. If you meet him, ask him about the "Alpo" diet.

WOD 110709

Four rounds for time of:

Run 400m

400 Rope Skips

Compare to 072309.

**********

Some clips from yesterday's deadlifts:-

WOD 110609

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

Compare 051109.

**********

WOD 110509

For time of:

Run 400m

21 Kettlebell Snatches @ 24kg(M)/16kg(W), L & R

Run 400m

15 Kettlebell Snatches @ 24kg/16kg, L & R

Run 400m

9 Kettlebell Snatches @ 24kg/16kg, L & R

**********

WOD 110409

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

*Compare to 040609.

**********

Weighted pull-up from pre-PushMore days:-

WOD 110309

For time of:

50 Double Unders

50 Push Ups

50 Double Unders

50 Ring Dips

50 Double Unders

50 Handstand Push ups

**********

WOD 110209

Ten rounds for time of:

12 Burpees

12 Pull ups

*Compare to 090808.

**********

WOD 103109

"Power Elizabeth"

21-15-9 reps for time of:

Power Clean 60kg(M), 50kg(W)

Ring Dips

**********

One of the original CrossFit firebreathers, Greg Amundson, doing "Power Elizabeth":-

WOD 103009

Four rounds for time of:

50 Walking Lunges

50 Sit ups

**********

WOD 102909

Press 3-3-3-3-3

Push Press 3-3-3-3-3

**********

Is that it?

Over the past few weeks, we have started including more strength days into our workout programming. The question has often come up, is that it? Is doing 5 sets of 3 reps enough? With the majority of our workouts in the past being Pukie inducing sessions(pools of sweat, seeing stars, the room spinning around etc.), strength workouts would be something new for most PushMore-ians.

Why a strength workout? The obvious answer would be to get stronger. If you have to ask why get stronger, consider the following quote:-

"Strong people are harder to kill than weak people and more useful in general." - Mark Rippetoe, author of Starting Strength.

Strength is important. No two ways about it.

To get the most out strength days, here are some pointers:-

1. Technique. Strength days normally focus on one lift(Deadlift, Squat, Press etc.). So after a general warm-up, work on your technique before starting on your lifts. Strive to iron out any issues you may have with the movement. Get a coach to check on your form. Technical flaws in movement can only get worse when you add weight to the equation.

2. Sets and progressions. Start with a light weight and do a set of 3-5 reps to groove in the movement. Start your first set with a weight you know can lift. For example, if your 3RM(RM=rep max) for a press is 70kg, start with 60kg or even less than that. Aim to build up to your previous max by the fourth set. On the fifth set, attempt a weight above your previous PR. If you're unsuccessful, just drop the weight back to your previous max. However, if you have not established a previous max, be more conservative with the increases in load. You can always come back another day and try a heavier load.

3. Rest. Between sets, a general rule would be to rest about 3-5 minutes between sets. If you think think you need more rest, take it. When doing heavy strength workouts, mental preparedness plays a big role as well. If you don't feel ready, don't go yet.

4. Intensity. Strength workouts are intense on a whole different level. Depending on the rep range, you may be working extremely hard in the anaerobic(without oxygen) zone for 2-3 seconds each rep. When you take into account the entire set, this places a huge a systemic load on your entire body and nervous system. You may not feel a "pump" similar to doing a met-con workout like Angie or Fran but you should feel like you put everything you had into the lift. And if you are lifting a near maximal or maximal weight, the load on your central nervous system is even larger. So, yeah, strength days are intense.

5. Show Up. Most important of all, show up. You can't get stronger from just watching other people lift weights on YouTube.

Happy lifting!

WOD 102809

Three rounds for time of:

Run 800m

12 Weighted Pull Ups @ 20kg

21 Burpees

**********

WOD 102709

For time of:

10 KB Clean & Jerk @ 24kg/16kg, L&R

50 Double Unders

8 KB Clean & Jerk @ 24kg/16kg, L&R

40 Double Unders

6 KB Clean & Jerk @ 24kg/16kg, L&R

30 Double Unders

4 KB Clean & Jerk @ 24kg/16kg, L&R

20 Double Unders

2 KB Clean & Jerk @ 24kg/16kg, L&R

10 Double Unders

**********

The Kettlebell Jerk

The jerk is one of the three main exercises utilized in kettlebell competition(the other two being the snatch and the Long Cycle). Primary muscles involved are the quadriceps, calves, shoulders and core.

The jerk develops strength, explosiveness, endurance, work capacity and core strength. In terms of functionality, the jerk is a fantastic exercise for developing explosiveness in a vertical plane using a short range of motion.

In a kettlebell competition, male athletes will jerk two 32kg bells continuously for 10 minutes. With the goal being to complete as many reps as possible, the competition is physically and mentally challenging as placing the bells on the floor is not allowed during the 10 minutes. The jerk, being a competition lift where efficiency is key, utilizing anatomical breathing is a must. Thus, inhale as the bells are thrust up, exhale/inhale at the top and then exhale/de-pressurize as you lower the bells back to the rack position. Since pacing is important variable in this exercise, you may take several breaths in the rack position and even overhead to facilitate recovery between reps.

Key points:

- After cleaning the bell to a racked position, the bell is accelerated overhead via an explosion of the legs.

- The bell travels upward close to the body's centerline - a different groove from a military press.

- After using initial leg drive to bump the bell upward, add in a second knee dip to get under the weight and lock the elbows.

- The upward movement is finalized with the both the arms and legs locked.

- The arm/shoulder position should be rotated medially(towards the body's centerline) at approximately 45 degrees.

Source: International Kettlebell and Fitness Federation.

WOD 102609

"Cindy"

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

5 Pull Ups

10 Push Ups

15 Squats

OR

"Mary"

In 20 minutes, complete 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 082409.

**********

Here's another notorious couple of "girls" from CrossFit - Cindy and Mary. Both are a triplet of bodyweight exercises put in a 20 minute max work output format. Most of you would have experienced "Mini Cindy", same format, but done for 10 minutes.

The exercises for "Mary" would definitely be more challenging in terms of strength and skill, but that doesn't mean "Cindy" is a push-over. Both girls are extremely challenging when they are tackled at full effort and intensity.

My personal experience with Cindy is that it is completely heart and lung-busting while Mary just wipes you out with the pull ups. But then, that's just me. Whichever girl you choose, you are in for a great and intense workout.

For those of you coming in today, spend some time practicing the movements during the warm-up. Focus on the range and technique of each movement. Remember, perfect practice equals perfect movement. Once you've keyed that in mentally, you're ready for the workout. Pay attention to your form and range, especially in the later part of the workout, when fatigue sets in.

So, who's your girl?

WOD 102409

"Fran"

21-15-9 reps for time of:

Thrusters @ 40kg/30kg

Pull Ups

Compare to 042909.

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How fast can you "Fran"?

"Fran" is another classic benchmark CrossFit workout. This couplet of two exercises induces fear and excitement among those who have had the opportunity/ill fortune to do this workout. It's a fantastic combo that works the entire body from core to extremity.

Because both exercises are such huge compound movements, it takes intensity through the roof. So here are couple of points to note for those of you coming in for the WOD today:-

- Maintain good form. I've mentioned this many times before, but it is essential that form is maintained when fatigue sets in. I know you want a good time on Fran, but don't get injured for your ego.

- Intensity. Fran is intense and that's precisely what we want in a workout. But remember, take a break if you need to. Otherwise Pukie might be paying you a visit.

Enough said, on to Fran!

WOD 102309

Four rounds for time of:

10 Deadlifts @ 60kg/40kg

25 Push Ups

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The Push Up

A simple enough exercise - push ups. All you need is the ground and you, which means you can do it virtually anywhere. Everyone's done them at some point in their life, whether in high-school PE or part of a structured workout program.

Simple as a push up is, there are actually many variations to it. Close grip, wide grip, elevated or even one arm push ups, one has many options when it comes to implementing push ups into a workout.

But really, why should we do push ups? The ability to hold your body in a solid plank position and push it off the ground is an excellent way to train an athlete's upper body and core strength. Which means if you can't do a solid push up yet, you know what you need to work on.

The following is a link to an excellent article exploring the push up in detail with progressions as well as tips on how to get the most out of this "simple" exercise:-

The Push Up

WOD 102209

Three rounds for time of:

15 Hang power Cleans @ 40kg/30kg

Run 400m

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What's a Hang Power Clean?

The Hang Power Clean is a barbell clean with a specific set of parameters. The term "HANG" refers to starting with bar in a mid-thigh position and "POWER" refers to catching the bar in the rack position before the femur(thigh bone) breaks parallel.

The Hang Power Clean is an explosive movement that develops power, speed and coordination. It involves almost all the major muscles of the body resulting in a very potent and functional exercise.

Essentially, as Coach Mike Burgener puts it, it is a jump and a land. It trains an athlete to generate force within a short space and time. If you watch the video, the bar does not go past the knees before the athlete drives into a full hip extension, followed by a shrug of the shoulders with the elbow whipping up and under the bar quickly to a solid catch/rack position. It is important to note that the it is the hips that are initiating the drive of the bar upwards and not a pulling motion of the arms.

Done for low reps and heavy loads, it is fantastic for building explosive power and for high reps at lower loads, it can be a killer full-body conditioning workout.

As this is quite a new movement for most PushMore-ians, we will be spending time with everyone who comes in for the WOD today on how to perform this lift correctly. I promise you, you will love(hate?) the workout. See you later!

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Special note from John-Son: P/S, THINK ABOUT BRUCE LEE'S ONE INCH PUNCH....... hmmm

WOD 102109

For time of:

45 Kb Swings @ 32kg(M)/20kg(W)

90 Squats

30 Kb Swings @ 32kg(M)/20kg(W)

60 Squats

15 Kb Swings @ 32kg(M)/20kg(W)

30 Squats

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Why Squat?

We squat for our warm-ups, we do them in our workouts. Have you ever wondered, why squat? As Coach Greg Glassman puts it:-

"The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years."

The squat is the exercise for your lower body. The following article is a comprehensive guide to the most foundational CrossFit movement. Photographs outline 23 points of performance for a sound squat, common faults and cues to correct them. Here's the link:-

Squat Clinic

WOD 102009

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

3 Muscle Ups

6 Handstand Push Ups

9 Knees-to-Elbows

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Have you ever done multiple ring dips or muscle ups and gotten burn marks on the outside your arms? If you have, the reason this happens is that the straps of the rings are constantly brushing against your arms as you execute the movement. The solution? Develop a stronger support position on the rings. Check out the following article for tips and progressions to a better ring support position:-

Support Strength On The Rings

WOD 101909

150 Dumbell Power Snatches @ 35lbs(M)/25lbs(W) L/R

*These are total reps for both arms. Reps can be split any way between both arms.

WOD 101609

For time of:

15 Handstand Push Ups

30 Pull Ups

45 Box Jumps

15 Handstand Push Ups

30 Pull Ups

45 Medicine Ball Cleans @ 10kg(M)/5kg(W)

15 Handstand Push Ups

30 Pull Ups

45 Burpees

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Here's a great video on learning to do handstands and handstand push ups:-

WOD 101509

"Annie"

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

Double Unders

Sit Ups

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Deepavali Holiday

Please take note that we will be closed on Saturday, 17th October, in conjunction with the Deepavali public holiday. Have a great weekend!

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Farewell Dennis and Ming Teng!

Wishing you guys all the best in Sarawak! The both of you have improved in leaps and bounds since the first day you walked into PushMore. Keep on training and we hope to see you again real soon!