60 Push Ups
50 Sumo Deadlift Highpull @ 32kg
40 Ring Dips
30 Weighted Pull Ups @ 20kg
20 Handstand Push Ups
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Dearest Pushmormons,
Greetings from Hong Kong!
HAPPY NEW YEAR ALL MY FELLOW PUSHMORMONS !
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!
Love,
The Oei Brothers.
Greetings from Hong Kong!
HAPPY NEW YEAR ALL MY FELLOW PUSHMORMONS !
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!
Love,
The Oei Brothers.
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What are your fitness resolutions for 2009? Post your thoughts to comments.
What are your fitness resolutions for 2009? Post your thoughts to comments.
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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!
Pey
Danesh
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300 Day Burpee Challenge: Do 63 Burpees
300 Day Burpee Challenge: Do 63 Burpees
3 comments:
1. muscle up
2. handstand pushup
3. no more tummy.
haha
yue
1. Muscle up by 1st half of the year (I osso wanna show-off! :p)
2. Complete 10km run in 50 mins by 3rd quarter of the year
3. Lead a 6C route outdoor by end of the year.
Just to kick-off part of my training regime for number 2, I've also quit smoking.
It's only day 1 0_o I can do eeeeeeettttt!
1. quit smoking
2. get ACE-ed!
3. get crossfitted!
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