Saturday, January 31, 2009

WOD 013109

Run 5km for time.


First few pre-opening muscle ups at PushMore.

300 Day Burpee Challenge: Do 92 Burpees

Friday, January 30, 2009

WOD 013009

To all Pushmore Members,

Once again due to the popularity of the holiday WOD session, we would be having another one today. The gym will be open from 4.00pm - 7.00 pm.

The WOD remains a secret, so if you would like to know what it is, Go TO THE GYM TODAY!

A little insight - " It is not at all easy"

See you there !!

300 Burpee Challenge : Do 91 Burpees

Thursday, January 29, 2009

WOD 012909

Four rounds for time of:
Run 400m
25 Pull Ups
30 Push Ups
50 Squats


300 Day Burpee Challenge: Do 90 Burpees


Happy Birthday Cris!

Cris joined PushMore in August 2008 and is now a regular face at the gym. His dedication to his workouts and nutrition show in his constant improvements in performance and appearance. Just take a look at the before and after!

Thanks for being an inspiration to us Cris!

Cris, October 2007

Cris, October 2008

Cris, January 2009

Wednesday, January 28, 2009

Holiday WOD!

Hey all! The gym will be open from 4.00pm-7.00pm today for a holiday WOD session. See you there!

WOD 012809
"Fight Gone Bad" - PushMore Style

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 32kg (Reps)
Box Jump, 24" box (Reps)
Double KB Push-press, 16kg (Reps)
Burpees (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.


300 Day Burpee Challenge: Do 89 Burpees

Tuesday, January 27, 2009

WOD 012709 Tuesday


For time of:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Compare to 110308.

The beginning of PushMore's box...


300 Day Burpee Challenge: Do 88 Burpees

Monday, January 26, 2009

Gong Xi Fatt Chai!

Happy Chinese New Year! Welcome to the year of the Ox!

WOD 012609
3 Rounds for time of:
8 Double KB Press @ 24kg
8 Weighted Pull Ups @ 20kg
8 Double KB Push Press @ 24kg
8 Burpees
8 KB Swings @ 32kg

Charge into the new year fitter, faster, stronger!


YEE SANG + ALCOHOL + ANGPAU - [ Relative Visiting ] = A friggin' Happy Man

Albert Einstein was perhaps the most famous scientist in the world. One of the many things that made him famous was the discovery of the formula E = mc2. He realize that matter and energy are really different forms of the same thing. Matter can be turned into energy, and energy into matter. Through this he created the Atomic bomb which subsequently led to the surrender of Japan, ending the Pacific War and therefore World War II.

Just like how Albert Einstein gained worldwide fame, I intend to do that with the above formula during this festive season. I believe that each man is the same when it comes to Chinese New Year following this equation. Since the world's population is estimated to be at 6.756 billion and China only is estimated at 1.334 billion, not including the other Chinese in different countries, the illegal Chinese, the half mixed Chinese and people trying to be Chinese, I must say that the world will soon be taken over by Chinese People. Hopefully, a rich businessman/investor stumbles upon this blog in search of fitness and read this, believes in this equation and then sells it off to a prestigious university for research and I gain royalty money.

Anyways, forgetting this big load of rubbish, I would just like to wish each and everyone of you on behalf of the entire Pushmore Team, A very blessed and Happy Chinese New Year. Its been a great start to a new year where I feel that more deeper relationships are being build with each one of you. I thank you personally for adding value into my life and that you enjoy yourself thoroughly this week.

Drink Wisely and Drive Carefully.



Also, we are officially South East Asia's only CrossFit affiliate! Check out our link on the affiliate site.

300 Day Burpee Challenge: Do 87 Burpees

Saturday, January 24, 2009

WOD 012409 Saturday

With a continuously running clock, do one burpee the first minute, two burpees the second minute, three burpees the third minute... continuing for as many minutes as possible. Use as many sets as needed to complete the burpees for each minute.

Record total number of minutes completed.

Post workout posing by Julian and Jinn.

300 Day Burpee Challenge: Do 85 Burpees

Friday, January 23, 2009

WOD 012309 Friday

For time of:

Pull Ups
Ring Dips

Compare to 082208.


300 Day Burpee Challenge : Do 84 burpees


Happy Birthday Ah Ping!

Ah Ping joined us in November 2008 after being persuaded by the climbing gang. He used to come once every few days and now he's been consistent in attendance and in his workouts. Ah Ping's presence in our fitness centers conveys a message of positivism - just do it! The smile on his face in this photo remains even after a tedious and utmost challenging workout!

Keep up the energy my friend! 

Thursday, January 22, 2009

WOD 012209 Thursday

Five rounds for time of:
20 KB Swings @ 24kg
20 Walking Lunges
20 Burpees

Compare to 040108.


Sam going for air time..

300 Day Burpee Challenge: Do 83 Burpees

Wednesday, January 21, 2009

WOD 012109 Wednesday

5 Rounds for Maximum Reps:

Single Arm KB Press L&R
Single Arm KB Push Press L&R

*Use the heaviest KB you can press for this WOD. KB cannot be placed on the ground until both exercises are completed.

**Record reps from each round.

There is no time component to this WOD.


300 Day Burpee Challenge : Do 82 burpees.

Tuesday, January 20, 2009

WOD 012009 Tuesday

Four rounds for time of:
Run 400m
50 Double Unders


300 Day Burpee Challenge: Do 81 Burpees

Monday, January 19, 2009

WOD 011909 Monday


5 Rounds for time of :

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

**Note: This is a challenging WOD. Give yourself ample time to do this workout. Workouts starting after 9.00pm will have a 30 minute cut-off time.


300 Day Burpee Challenge : Do 80 Burpees.

Saturday, January 17, 2009

WOD 011709

3 Rounds for time of:
Run 800m
15 KB Swings @ 32kg
20 Handstand Push Ups


300 Day Burpee Challenge: Do 78 Burpees

Friday, January 16, 2009

WOD 011609 Friday

21-15-9 reps for time of:
KB/DB Thrusters @ 20kg
Pull Ups

Compare to 091508.


300 Day Burpee Challenge: Do 77 Burpees

Thursday, January 15, 2009

WOD 011509 Thursday

3 Rounds for time of :

50 Sumo Deadlift High Pull @ 20kg
50 Double Unders
50 Sit Ups

*Substitute for Double Unders = Tuck Jumps


300 Day Burpee Challenge : Do 76 Burpees.

Wednesday, January 14, 2009

WOD 011409 Wednesday

For time:
15 KB Double Clean @ 24kg
30 Ring dips
12 KB Double Clean @ 24kg
24 Ring dips
9 KB Double Clean @ 24kg
18 Ring dips
6 KB Double Clean @ 24kg
12 Ring dips
3 KB Double Clean @ 24kg
6 Ring dips


Chinese New Year Holidays!

Hey all, it's another round of holidays this month. We will be closed from 26th January to 1st February 2009. We be open as usual on Monday, 2nd February 2009

Look out for our workouts in the park during that week. And to those members celebrating the festive season, Happy Chinese New Year!


300 Day Burpee Challenge: Do 75 Burpees

Tuesday, January 13, 2009

WOD 011309 Tuesday

Weighted Pull Ups

*There is no time component to this WOD.

This is a max effort WOD rather than a metabolic conditioning WOD. It won't leave you "gassed" like Cindy or Helen, but it will tax your muscles and nervous system heavily. Check out this WOD video  for a visual demo of protocol. 

*Courtesy of FAQ.


300 Day Burpee Challenge: Do 74 Burpees

Monday, January 12, 2009

WOD 011109 Monday


For time of:
1.6km Run
100 Pull Ups
200 Push Ups
300 Squats
1.6km Run

*Partition the pull ups, push ups and squats as needed. Start and finish with the 1.6km run.
**Last workout starts at 8.45pm. This is a long workout, so make sure you give yourself enough time to finish it. Workouts starting after 9.00pm will have a 30 minute cut-off time.


300 Day Burpee Challenge : Do 73 Burpees.

Saturday, January 10, 2009

WOD 011009 Saturday

21-15-9 reps for time of:
KB Swings @ 32kg
KB/DB Push Press @ 16kg/35lbs
Pull Ups


300 Day Burpee Challenge: Do 71 burpees


Here's some insight from Coach Glassman(CrossFit's founder) on the intent of CrossFit:

"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations: 
1. Gymnasts learn new sports faster than other athletes. 
2. Olympic lifters can apply more useful power to more activities than other athletes. 
3. Powerlifters are stronger than other athletes. 
4. Sprinters can match the cardiovascular performance of endurance athletes even at extended efforts. 
5. Endurance athletes are woefully lacking in total physical capacity. 
6. With high carb diets you either get fat or weak. 
7. Bodybuilders can't punch, jump, run, or throw like athletes can. 
8. Segmenting training efforts delivers a segmented capacity. 
9. Optimizing physical capacity requires training at unsustainable intensities. 
10. The world's most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion."

* Courtesy of FAQ

Friday, January 9, 2009

WOD 010909 Friday

3 Rounds for time of:

400m Run
50 Sit Ups (Anchored)
400 Rope Skips


300 Day Burpee Challenge : Do 70 Burpees.

Thursday, January 8, 2009

WOD 010809 Thursday

5 Rounds for time of:
12 Pull Ups
9 KB/DB Thrusters @ 20kg/45lbs


300 Day Burpee Challenge: Do 69 Burpees.


Optional WOD:
"Double Impact" - Blast the bottom!
Do 3 Rounds for time of:
17 Double KB Thrusters @ 16kg
12 Pullups
1/2 Double KB TGU; then
9 Double KB Swings; then
8 Double KB Cleans; then
5 Double KB Presses - without putting KBs on the ground. All @ 16kg
26 Ring Dips
12 Renegade Man Maker @ 2 x 16kg KB/DB
19 Weighted Walking Lunges @ 2 x 16kg KB/DB
77 Double Unders

Wednesday, January 7, 2009

WOD 010709 Wednesday


21-15-9 of:
Handstand Push Ups
Ring Dips
Push Ups

*Compare to WOD 110508


300 Day Burpee Challenge : Do 68 Burpees


Happy Birthday Nick!

Tuesday, January 6, 2009

WOD 010609 Tuesday

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

10 KB Swings @ 32kg
10 Double Unders

*Substitute for Double Unders = Tuck Jumps.


300 Day Burpee Challenge : Do 67 Burpees


Monday, January 5, 2009

WOD 010509 Monday

For time:

30 Muscle Ups

*Substitute 1 MU = 3 Pull Ups & 3 Dips.

*Compare with 103108


300 Day Burpee Challenge : Do 66 Burpees

Saturday, January 3, 2009

WOD 010309 Saturday

In 15 minutes, do as many rounds as possible of:
10 Burpees
10 KB/DB Push Press @ 20kg/45lbs


300 Day Burpee Challenge: Do 64 Burpees

Friday, January 2, 2009

WOD 010209 Friday

For time of:
60 Push Ups
50 Sumo Deadlift Highpull @ 32kg
40 Ring Dips
30 Weighted Pull Ups @ 20kg
20 Handstand Push Ups


Dearest Pushmormons,

Greetings from Hong Kong!


Johnson and I are very proud of each one of you for making 2008 a great year with your warmth friendship and passion shown in all the things that you do in life. Last year was an extraordinary year in which we met countless number of amazing individuals that came through the Pushmore Doors. Each one of you are very special and you brighten up our days in your own respective ways. We are very glad to have all of you in the gym and we look forward to spending more days together, working out, reaching our goals, getting fit, looking better ( well that's already reached by me) , joining more races and just growing and expanding our friendship.

Today is the second day of the new year, so I hope that all of you have your goals that you would want to achieve this year. Do not rush into it. Take your time to think really hard of what you would want and exactly a year's time from now, when you look back, you can proudly say that you have achieve that through hardwork, dedication, discipline and whole lot of LABOR ! This also applies to other things in your life and just not fitness. Remember that is a whole lot more to life than just being fit or getting a Fran time of sub 3 minutes. ( Thats me )

Its the beginning of the year and I dont want to sound like a naggy mother. However it is always important to plan because just like what the saying is " If you fail to plan, you plan to fail" I'm sorry, i'm doing the naggy mother thing again. Anyways, we would be coming home soon and we would be going through your goal books with you. If you do not have one, I suggest you get going!

Spotchecks will be conducted starting from the 13th of January !

To Jonathan, Thank you for the great opportunity and chance of working in such a wonderful environment that you have been greatly responsible for. Its been rewarding both mentally and physically. Your genuine passion for crossfit captivates us just like how you instantly connect with everyone else. Thank you for showing us how to drive forward towards our dreams and thank you even more for willing to take us along with you. It is a great honour and pleasure to work on it together with you.

Not forgetting Lynn, Thanks for being there to share your experience and showing us commitment and spirit, cheerfulness and how to be a MONSTER in WODs. Never have we felt so inferior to a female physically.

Once again, a big thank you that none of you can imagine from us again. We look forward to another exciting year with every one of you!

The Oei Brothers.

What are your fitness resolutions for 2009? Post your thoughts to comments.


Welcome Onboard!

We would like to welcome Pey and Danesh to the PushMore Trainer Team. Both of them are American Council of Exercise(ACE) certified trainers and come with experience working in the fitness industry. Great to have the both of you on the team!



300 Day Burpee Challenge: Do 63 Burpees