WOD 022809

For time of:

Run 400m

21 Ring Dips

21 Ring Push Ups

Run 400m

15 Ring Dips

15 Ring Push Ups

Run 400m

9 Rings Dips

9 Ring Push Ups

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300 Day Burpee Challenge: Do 120 Burpees

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Sing it - "Now everybody was kung-fu fighting... PHWOAR!"

WOD 022709

For time of:

45 Walking Lunges

21 Weighted Pull Ups @ 20kg

30 Walking Lunges

15 Weighted Pull Ups @ 20kg

15 Walking Lunges

9 Weighted Pull Ups @ 20kg

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300 Day Burpee Challenge: Do 119 Burpees

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Welcome to CrossFit Malaysia. Picture courtesy of Anna-Rina.

WOD 022609 Thursday

5 rounds of:

MAX REPS of handstand push ups
MAX HOLD of L-Sit

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300 Day Burpee Challenge : Do 118 Burpees

WOD 022509 Wednesday

"Helen"

3 rounds for time of:

Run 400m
21 KB Swing @ 24kg(M), 16kg(W)
12 Pull Ups

*Compare with 120508

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300 Day Burpee Challenge : Do 117 Burpees

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Farewell Matt!

Matt will be heading back home to USA tonight. We'll miss his Clark Kent/Superman demeanour in the gym and his occasional musclehead tendencies. Thanks for sharing your time with us at PushMore. You're a great athlete and a friend to all of us. We wish you all the best! Keep getting fitter, faster and stronger!

Matt cranking out double unders.

And, we always have WODs for special events like these. So Matt, here's your workout:

"Matt"

Three rounds for time of:

15 Power Clean @ 95lbs

15 Pull Ups

15 Push Press @ 95lbs

15 Pull Ups

15 Push Jerk @ 95lbs

15 Pull Ups

Have fun!

********

Matt joined us back in April 2008 and since the day he first step foot in Pushmore, we have all been left in awe at his ability to be big and agile at the same time. I must admit that his size has stirred some jealousy and back mouthing amongst us ( mainly me ). Know to some as Matthew, Matty, Matt C or that big huge giant which was produce due to abnormal hormonal and growth dysfunction since young, Matt has been such a great joy to the entire gym. He has a fantastic sense of humour and truly shown us that his heart matches the size of his physique.

The entire gym weights combine is not sufficient for Matt. I swear he was granted the strength of a beast by the Goddess of the 13 Moon when he was born. Once I was working out with him on a kettlebell workout. I was literally having the third vein popping out of my forehead pressing the kettlebells when Matt turns to me and just releases a quiet " This is easy" phrase. I swear I could have done a kettlebell swing right to his head and picture him in a massive fit on the floor. And then I would do that "Anna" laugh out with my finger pointing at him.

Thats just Matt. An amazing individual with great generousity and a sense of fulfilment in his life. Thank you Matt for everything that you have given towards our gym and the friendship that you have invested in. We wish you all the best in everything that you do and hope that our paths will meet again one day. Till then .......

Get that nasty nipple ring out !

John-Hans & John- Son

WOD 022409

Three rounds for time:

21 KB/DB Overhead Squats @ 20kg, L

15 Pull Ups

21 KB/DB Overhead Squats @ 20kg, R

15 Pull Ups

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300 Day Burpee Challenge: Do 116 Burpees

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We're Back!

The CrossFit Level 1 Cert was a total blast! Two full days of learning and coaching from the best in CF. A big thanks to Coach Glassman and the trainer team from CF for passing on so much knowledge. Also a big shouout to our hosts, Steve and Mick of CFX, Sydney. Here are some pics from our trip there:-

That's a lot of people...

With Mick-CFX(left), Matt Swift-CrossFit Brisbane(center), Commando Steve-CFX(right).

PushMore contingent with Coach Glassman(center) and Nicole Caroll(2nd from right).

With the part of the trainer team, Andy(2nd from left), Pat(3rd from right) and Todd(right).

With Matt Swift-CrossFit Brisbane.

Lynn showing off girl power with super athlete Nicole.

More pictures to come in the next few days. Tune in!

WOD 022309

For time :

100 Burpees

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300 Burpee Challenge : 115 Burpees

WOD 022109

3 rounds for time of:

50 Sumo Deadlift Highpull @ 20kg

21 Burpees

Run 400 meters

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Alright guys, So the party tonight is on at pushmore as planned. Ran into some roadblocks at first with the permit and stuff but the Police down the road were quite cooperative after a few pieces of paper. So let me go through the important things first, Anna and Cris, Remember you will be covering whiskey and vodka as mentioned. King, make sure you bring good looking girls, I hope you keep true to your promise in maintaining a "BALANCE ENVIRONMENT". The rest feel free to BYOB cause we are in for a smashing time tonight courtesy of pushmore and of course the boss's absense. WOOHOO I am so excited. Burpees and booze yall ! yeah that will be the theme of the party..

Well till then, see ya guys. 

Just Joking... No such party.. sorry guys.. I wish but do not turn up at pushmore. 

That Jon, is what we DON'T want to do while you are away right ? 

OH yeah since I got your attention.. remember the PUSHMORE T-Shirt Phrase contest is still on. Just post up your ideas in comments on our birthday post. *CLICK HERE*

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300 Day Burpee Challenge: Do 113 Burpees

WOD 022009

21-15-9 of:

KB/DB Double Press @ 20kg

KB/DB Double Push Press @ 20kg

Handstand Push Ups

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300 Day Burpee Challenge: 112 Burpees

WOD 021909

400m Walking Lunges

Compare to 092408.

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300 Day Burpee Challenge: Do 111 Burpees

WOD 021809

100 Pull Ups for time.

*Compare to 111708.

Check out this video of Greg Amundson from CrossFit Santa Cruz cranking out this workout:-

http://www.youtube.com/watch?v=fPxnHrpcx5U

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300 Day Burpee Challenge: Do 110 Burpees

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~Pushmore T-Shirt Phrase Contest~ *CLICK ME*

WOD 021709

Five rounds for time of:
10 KB/DB Double Push Press @ 24kg/50lbs
15 Ring Dips

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300 Day Burpee Challenge: Do 109 Burpees

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~Pushmore T-Shirt Phrase Contest~ *CLICK ME*

WOD 021609 Monday

"Chelsea"

Every minute on the minute for 30 minutes, do:
5 Pull Ups
10 Push Ups
15 Squats

* Complete all 3 exercises within the minute in order to proceed to the next minute. Clock runs continuously.

*Compare with 101308

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300 Day Burpee Challenge : Do 108 Burpees.

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~Pushmore T-shirt phrase contest ~

WOD 021409 "Nicole"

"Nicole"

Complete as many rounds as possible in 20 minutes of:

Run 400m

Max reps Pull Ups

Compare to 092608.

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300 Day Burpee Challenge: Do 106 Burpees

WOD 021309

For time of:

45 KB Swings @ 32kg

45 Ring Dips

45 Burpees

45 Handstand Push Ups

45 Box Jumps @ 24"

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300 Day Burpee Challenge: Do 105 Burpees

WOD 021209

Three rounds for time of:

Run 800m

50 Double Unders

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300 Day Burpee Challenge: Do 104 burpees

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Battle of the Biceps? You decide.

WOD 021109 - Happy Birthday PushMore!

"PushMore 12-365"

12 rounds for time of:

3 Muscle Ups

6 KB Clean & Push Press @ 24kg (alternating)

5 Knees to Elbows

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300 Day Burpee Challenge: Do 103 burpees

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Happy 1st Birthday to PushMore!

That's right, it has been exactly a year since PushMore opened its doors in 2008. And what a year! To all the members, friends and family, thank you for your continuous support. PushMore thrives because of all your crazy energy and enthusiasm for CrossFit! 

We aim to to be THE facility to train at and being better at what we do each day. So, look forward to another exciting year at PushMore! 

Then...

Now...

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And a special post courtesy of JohnSon in conjunction with PushMore's birthday:- 

HEAR YE! HEAR YE!

Hard to imagine isn’t it? How young Pushmore is when time just seem to go so slowly each day as we kill ourselves to strive for better. Its crazy how the family of pushmorians or pushmormons has grown since the beginning, and grown have we. However, it is with great sadness and misery that I have to point out that we seem to lack something really vital and crucial to your growth as a CrossFitter... "Spirit"? No we have that, “Determination"? Definitely, "camaraderie"? In abundance...

It seems we have all the bare essentials to what it takes to be a successful crossfitter... So what do we lack? Honestly?

Yes, you guys have guessed it. We Lack....


a T- SHIRT

That's right People ! We will be launching our own PUSHMORE T-SHIRT.

It will happen next month. Well this is really not all to it. Because Pushmore will not be complete without the orange walls, the soothing smell of rubber, EDMUND and more importantly ALL of you, we want to make this T-shirt OURS. Therefore we are letting you guys come up with the phrase that will be etched on the t-shirt; the same one all of us will be wearing.

Starting this day till the 28th of February, we will be having the Pushmore T-shirt Phrase Competition where the WINNER will get the winning T-SHIRT for FREE, and a year's supply of pride, smiles from the members (we will make sure they give one to you) and a Chuck Norris' thumbs up because one is already epic.

How to enter?

Just post up the best phrase you can conjure up and make sure to include your name next to it inCOMMENTS for TODAY'S post. The cut off date will be the end of this month, 28th February 2009.

How and who judges? 

A panel of judges will decide the top 5 and the winner will be decided ala voting style! Of course, you will have the final say!

The Rules are simple:-

1. No Profanity (Anna, this is for you=p) because we want little kids to goo goo gaa gaa over our t-shirts

2. No Lameness, just because... we want to look cool, don’t you?

3. Phrases violating rule 1 & 2 will not be entertained. Ok... just rule 1 While rule 2 will depends on how your lameness tickles the cockles of our heart.

4. Make sure your phrase is KICKASS and of Epic proportions!

So, put on your thinking caps and start cracking!

WOD 021009

"Cindy"

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

5 Pull ups

10 Push ups

15 Squats

or

"Mary"

In 20 minutes, do 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 121508.

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300 Day Burpee Challenge: Do 102 Burpees

We've made it pass the 100 Day mark! And we still have 8 people in the challenge. Keep it up team!

WOD 020709

3 rounds for time of:

Run 400m

10 Muscle Ups

15 Burpees

Here's an entertaining video about doing Bar Muscle Ups:-

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300 Day Burpee Challenge: Do 99 Burpees

WOD 020609 Friday

"Jackie"

For time of:
100 Sumo Deadlift Highpull @ 20kg
50 KB/DB Thrusters @ 12kg/25lbs
30 Pull Ups

Compare to 081108.

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300 Day Burpee Challenge: Do 98 Burpees

It's almost day 100 of our Burpee Challenge. Out of the 20 people who started the challenge, only 9 are still left in the challenge. Special mention for Jason and Andrew who bought in late into the challenge and are still going. Can we make it to Day 300? Only time will tell.

WOD 020509 Thursday

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

5 KB Snatch @ 24kg L&R
10 Ring Dips



Proper ring dip form and range, courtesy of Petranek Fitness/CrossFit LA.

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300 Day Burpee Challenge : Do 97 Burpees.

WOD 020409 Wednesday

"Annie"

50-40-30-20-10 of

Double Unders

Sit Ups

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300 Day Burpee Challenge: Do 96 Burpees

____________
"Optional WOD 020409" - Do at your own risk and becareful.
Do 5 rounds for time of:
5 knee box jumps @ 24" box (a)
10 alternate forward lunges + single arm press (eg. right leg forward, left arm press) @ 20kg (b)
4 half tgu, two hands anyhow, half tgu @ 20kg (twoHA @ 16kg - bottom) (c)

youtube references & explanation
- knee jumps: http://www.youtube.com/watch?v=fNZuNlymjck
(a) do a knee jump into a low squat and jump on to the box and finish with a full extension
- alternate forward lunges: http://www.youtube.com/watch?v=NuU9xfmyF3I
(b) do L then R = 2 reps. Eg. Right leg forward, left hand press the weight up. weight is racked on both hands
- tgu: http://www.youtube.com/watch?v=RqyIuFIdgRk
- twoHA: http://www.youtube.com/watch?v=XWKH8pyuz1o
(c) getup with the weight on one arm then do a two hands anyhow then get down = 1 rep.

WOD 020309

Tabata Mash-Up: Squats & Push Ups
Do 8 rounds for max reps of:
20 seconds Squats
10 seconds Rest
20 seconds Push Ups
10 seconds Rest

Record total reps.

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300 Day Burpee Challenge: Do 95 Burpees

WOD 022509

The biggest giant of our gym, the one that I inspire to be like ( not in height of course ) minus the nipple ring is leaving for good back to the States. Matthew Chang or Matty or Matt.C or growth and hormonal abnormality joined us back in May 2008. We were all amaze at his ability to be big and friendly from the first time he stepped foot into Pushmore. Due to the abnormal strength that he was blessed with since young from the Goddess of the Moon, our weights in the gym are insufficient to him.  The 32kg kettlebell is almost like his toothbrush that he uses at night. 

Once I was working out next to him, and I was literally at the edge of losing my mind , Matt turns to me and say "This is easy." I swear I pictured the kettlebell on Matt face's and he lying on the floor in a massive fit with tons of blood. 

Anyways for this giant who loves kettlebell Push Presses, everyone from Pushmore would definitely miss you and your presence. Thanks for showering us with your generousity and showing that your heart matches your size. We all miss you definitely and the sight of that bulky man walking through the door .... and of course who can ever forget that nasty..nasty nipple ring.

We wish you all the best in everything that you do and touch. Continue to aim for glory in everything you do and I hope that our paths would one day meet again. Till then ... 

Take the damn nipple ring out! 

John-hans !

WOD 020209 Monday

5 Rounds for time of:

25 Pull Ups

20 KB Swing @ 24kg

15 Handstand Push Ups

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300 Day Burpee Challenge : Do 94 Burpees

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Thaipusam Holidays!

We will be closed on Monday, February 9th to celebrate this festivity and reopen on Tuesday, February 10th as usual.

Have a good break!

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Saturday Opening Hours

Please take note : For all Saturdays, WEF February 1st, 2009, PushMore Fitness Center will be open from 9am to 2pm.