Tuesday, March 31, 2009

WOD 033109

3 Rounds for time of:
15 KB / DB Overhead Squats @ 20 kg (L),
25 Sumo Deadlift Highpull @ 20 kg,
15 KB / DB Overhead Squats @ 20 kg (R),
25 Sumo Deadlift Highpull @ 20 kg


300 Day Burpee Challenge: Do 151 Burpees


We've been blogged!

A picture of John Son, John Hans and JW having fun on the rings has been featured on the Crossfit Affiliate Blog. Check it out here:-

And guys and gals, do read the post byBrian Bowen of Crossfit Ramstein on the same page. It is so true what he says. It is our "secret" to success in forging elite fitess.

Monday, March 30, 2009

WOD 033009


21-15-9 For time of:

Handstand Push Ups
Ring Dips
Push Ups


300 Day Burpee Challenge:  Do 150 Burpees

Saturday, March 28, 2009

WOD 032809

Four rounds for for time:
30 Kettlebell Deadlifts @ 32kg
30 Sit Ups(Unanchored)
250 Rope Skips


300 Day Burpee Challenge: Do 148 Burpees


Happy Birthday Edmund!

The one, the only "Edmutron"! Edmund's first ever WOD at PushMore was "Filthy Fifty"(for those of you unfamiliar with it, it's an evil 500 rep workout). Even though the going was tough, he finished the WOD in an hour plus some change. And now, 8 months later, Edmund is a fire breather at PushMore, taking on all the workouts and then some everyday(and I mean everyday, sometimes twice a day).  He is an inspiration to us all for his mental toughness and dedication to getting fitter, faster and stronger. Keep it up Edmund!(while the rest of us try to keep up with you!)

Friday, March 27, 2009

WOD 032709 - "Ryan"


Five rounds for time of:
7 Muscle Ups
21 Burpees

*Each burpee terminates with a jump one foot above max standing reach.


300 Day Burpee Challenge: Do 147 Burpees


Happy Birthday Soon Wei!

Soon Wei had his first taste of a PushMore workout when he joined us in TTDI park one morning for "Tag Team Murph".  Despite being floored by the workout, fast forward about 4 months, Soon Wei is now becoming a regular face in the morning at the gym. So in Anna's words - "May you conquer the WODs with better time and form in the coming months. Woot!"

Thursday, March 26, 2009

WOD 032609

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.


300 Burpee Challenge: Do 146 Burpees


We are planning to start a 100 Day Pull-Up Challenge on the 1st of April 2009. The format and rules of the challenge are simliar to our on-going 300 Day Burpee Challenge. Do 1 pull up the first day, two pull-ups the second day, three pull ups the third day.. conitnuing until the 100th Day. Put your name on the board and be counted!

Wednesday, March 25, 2009

WOD 032509

For time of:
Run 400m
21 Double KB Front Squats @ 24kg
21 Handstand Push Ups
Run 400m
15 Double KB Front Squats @ 24kg
15 Handstand Push Ups
Run 400m
9 Double KB Front Squats @ 24kg
9 Handstand Push Ups


300 Day Burpee Challenge: Do 145 Burpees

Tuesday, March 24, 2009

WOD 032409 - "Lynne @ PushMore"

"Lynne @ PushMore"

Five rounds for max reps of:
Pull Ups
Ring Dips

*There is no time component to this WOD.


300 Day Burpee Challenge: Do 144 Burpees

Monday, March 23, 2009

WOD 032309 - Tabata Mash Up!

Tabata Mash Up!

Eight rounds of:
20 Seconds - Kettlebell Swings @ 24kg, Max Reps
10 Seconds - Rest
20 Seconds - Double Unders, Max Reps
10 Seconds - Rest

*WOD is scored based on total reps completed.


300 Day Burpee Challenge: Do 143 Burpees

Saturday, March 21, 2009

WOD 032109

Complete as many rounds as you can in fifteen minutes of:
10 Medicine Ball Cleans
10 Push Ups


300 Day Burpee Challenge: Do 141 Burpees



You think your workout is tough?Wait till you try my workout!

Citizens of Malaysia will soon be confronted by this very challenge.

That's right, Phrase NO.8 by Anna Wins the PUSHMORE T-Shirt Phrase Competition with her SIMPLISTIC MIND BLOWING, THOUGH PROVOKING PHRASE.

Not so sure about the exact dates the t-shirts will be released, but as soon as we match a design to this phrase you can expect it out in mid- late April.

Once again, thank you all who busted their brains to submit phrases and to all of you who voted. For those who missed this opportunity, Don't worry, we assure you there will be bigger and better opportunities like this in the future.

Friday, March 20, 2009

WOD 032009

For time:
150 Kettlebell Snatches @ 24kg

*Reps can be split any way between both arms.


I like to tell this to everyone. If the conversation is somehow lingering around goals and consistency, I would almost 100% talk about this member. Just the other day, Johnson and myself were observing him and the improvements that he has made. I would like to talk about him. Johnson and myself are extremely proud of him.

He is a determined person. He sets goals for himself and goes all out to achieve them. For a while, he was struggling with ring dips. See, this man lacked a bit of strength in certain areas. However whatever he lacked, he made up for it in terms of heart. He saw his weakness and decided to work on it. If you notice, every day after finishing the WOD, he would go on to the rings and pump out another 50 more dips with the blue band before calling it a day.

The blue band was then. Now he is successfully doing it without any assistance. His hard work and discipline paid off. In the long run because he was doing so many dips, his chest developed. Now, he has put on a fair share of muscle and is looking ripped. He recently managed to start doing Handstand Push ups. If I must say, that's a huge leap from doing Push Ups on his knees, way back then. Johnson and myself are very proud of him.This is what we call achieving you goals and this attitude is most welcome at Pushmore.

So the next time you happen to see him in the gym, it would not hurt to stop and say "Keep it up, Well done Kenny!"

Kenny: WOOOO, Check me out!

Consistency is the key. Be encouraged!
Kenny, PushMore athlete since October 2008.

300 Burpee Challenge: Do 140 Burpees.

Thursday, March 19, 2009

WOD 031908

3 Rounds for time of:
Run 800m
30 Knees-To-Elbows(KTE)
30 Kettlebell Deadlift @ 32kgs


300-Day Burpee Challenge : Do 139 burpees.


Once, there was a boy.

This boy had a dream.
His dream was big.
He dreamt of building a city.
A city of Spartans.

Random people mocked him saying "This is Madness!"
He kicked them into a hole and ...

He built Pushmore.

This boy was Jonathan.

Just a few months ago, I was listening to Jon on the radio describing his business, telling why, how and what made him start a gym. During the interview the DJ asked him, "So what made you guys (+SKT) decide on your location, was it a strategic location? Or was it your best for your target market? Jon answered "well, the place was quite affordable, was LONG and had HIGH CEILINGS so within a DAY we decided to get it".

Alright, so business extraordinaire he may or may not be, but he had a vision and when he caught a glimpse of it, he took it. Because he did, we now have a place of great fun, camaraderie, and maybe torture to some. Yes we call this place home, we name it PUSHMORE. He is a living legacy in the making; well at least I think so. In a time where many are stuck to mediocrity and familiarity, he took a step of faith, he pushed more. Knowing Jon, he probably imagined all of us smiling and making sweat angels on that rubber floor.

Whether he agrees with this statement or not is of no importance seeing that it could have been a possibility all this was just a smart gamble, nevertheless he won and in that could share his victory with all of us. From his endless determination and dedication to his work, family, WODS (and of course that body which comes with it *wink*) he has taught both Hans and I a thing or two about what it is to be a man and pursue your dreams. Thanks for being a great gym buddy, friend and employer. More importantly thanks for opening up this playground for all of us to PLAY GYM. Happy Birthday! I am sure this year would be an interesting year for you. Do not lose sight. Eye of the tiger BABEH!


John-Son and John-Hans

Wednesday, March 18, 2009

WOD 031809

For time:
30 Walking Lunges
30 Burpees
30 Pull Ups
30 Burpees
30 Ring Dips
30 Double Unders
30 Pull Ups
30 Double Unders
30 Ring Dips
30 Walking Lunges


300 Day Burpee Challenge: Do 138 Burpees


Thank You!!

It's been a year of many achievements and challenges for me. PushMore is slightly over 1 year old. In this time I've had the benefit of sharing my time with some really amazing, dedicated and passionate people. This goes out to all of you who have made PushMore the most amazing place to be and train at. I am thankful for being able to share my time with all of you. To my wife, Ping, thanks for your constant love and encouragement in making PushMore a reality. To my family, friends and all you PushMorians, PushMore wouldn't be what it is today if it wasn't for your continuous support. To the PushMore Trainer Team, I'm proud to be able to work alongside you.



U can't run away that easily boy... Since today's WOD is quite the hard, I'll give you something not so the hard lah. Happy BDAY WOD ! (hope you don't get cramps in your quads after.. haha)


- 3 rounds for time of:
3 L-MU @ 10lbs DB clamped at the foot
19 Strict Wide Pullups and
82 DU
;p (from SoonKT)

Tuesday, March 17, 2009

WOD 031709

Five rounds for time of:
15 Kettlebell Swings @ 32kg
15 Handstand Push Ups

Compare to 112508.


300 Day Burpee Challenge: Do 137 Burpees


Congratulations to Ah Ping and Kent on getting your first Muscle Ups. Not only that, the both of you proceeded to finish 30 more of them. Great stuff guys!

Total effort!

Looks too easy for Kent...
Today is the LAST day for you to cast your votes for our T-Shirt phrase contest! So make your vote count!

Monday, March 16, 2009

WOD 031609

30 Muscle Ups for time.

*compare to 010509


300 Day Burpee Challenge: Do 136 Burpees


Happy Birthday King!

One of our pioneer members at PushMore, King is a regular face at the gym with his easy smile and humour. He's a genuine friend to us all and trains hard in the gym(sometimes to the point he has to shooed out). Keep up the good training and stop doing those bicep curls! Happy 21st Birthday dude!

*click for details*

Saturday, March 14, 2009

WOD 031409

Complete as many rounds as possible in 20 minutes of:
10 Kettlebell Swings @ 24kg(M), 16kg(W)
15 Sit Ups
20 Overhead Squats(with PVC)


300 Day Burpee Challenge: Do 134 Burpees

Maybe we should change our warm-up...

Friday, March 13, 2009

WOD 031309

For time of:
50 Double Unders
10 Pull Ups
40 Double Unders
20 Pull Ups
30 Double Unders
30 Pull Ups
20 Double Unders
40 Pull Ups
10 Double Unders
50 Pull Ups


Happy Birthday Juan !

 A real mystery he was to us when he first walked into our gym. Despite having such a gentle and pleasant demeanor I knew there was something amiss when he flashed a glimpse of that metal ring as he flinch his head in fervor while knocking out one of his first WODs.  Despite a few of us finding it awfully strange as some of us thought it was a really big booger at first, the ring demanded attention as it had a canny resemblance to the same kind of ring used to control a bull or ox.  These few months has indeed confirmed that his explosiveness, Lifting power and rapid improvements is indeed the stuff of legends. Juan or Juan-a-tron to some, who walked into our gym a while back, is truly the rampaging Minotaur that lurked in the deepest depths of King Minos’s labyrinth. 

Truth be told, These are just excuses to why he is crushing me in Wods.  Anyways Pushmore Wishes you HAPPY BIRTHDAY Juan!  Hope you get your tattoos done up quickly so you can stop hiding that body of yours.


300 Day Burpee Challenge: Do 133 Burpees


*click for details*

Thursday, March 12, 2009

WOD 031209

15-12-9 reps for time of:
Double KB/DB Clean @ 24kg/50lbs
Double KB/DB Push Press @ 24kg/50lbs
Double KB/DB Front Squat @ 24kg/50lbs

300 Day Burpee Challenge: Do 132 Burpees

Jason with great form on his swings.

*click for details*

Tuesday, March 10, 2009

WOD 031109

21-18-15-12-9-6-3 reps for time of:
KB Swings @ 24kg
Ring Dips

Hans showing us his skills..

300 Day Burpee Challenge: Do 131 Burpees



That's right after gathering each of our favorite phrases and a tedious, mind boggling process, the judges have decided on the top 10. Now its up to you to decide. How do you do it ? Well the rules are simple, each phrase will be numbered(1.2.3..etc), so just write the number belonging to the phrase of your choice, identify yourself and put it in the voting box in Pushmore. Reminder, this competition is exclusively for Pushmore members ( as long as you have signed up for any package since we opened). Remember your vote will be forfeited if you do not write your name.

Ah ! What about if you can't come to the gym ? For those who really can't make it write down your vote in comments of this post next to your name. Same rules apply. We would really like to keep the results as HUSH HUSH as possible if not the whole mood will be ruined so only use this method if you are sick, or away. If not,  get your rear end here and VOTE !

you will be wearing the T-shirt. So vote WISELY.

Closing date will be Tuesday 17/3/09 at 12pm
(one week from now).

Without further ado, here are The TOP 10;

1. "Pain is temporary but DNF is FOREVER!" – Sam

2. "Time!!!" – Jules

3. “I couldn't fight the 10,000 elephants charging at me, because I did a WOD earlier'”– Soon Wei

4. "We don't sell supplements. We give you strength" – Soon Wei

5. “We strip to get ripped!” – Soon Wei

6. “Those who lived by the sword, will perish by the sword, those who pushmore…just wouldn't” – King

7. (front of shirt) Don't just stand there and admire these muscles (back of shirt) Get your own at (Pushmore logo) – Anna

8. (front of shirt) You think your workout is tough? (back of shirt) Wait till you try my workout (Pushmore logo below)- Anna

9. "Pushmore (logo), it's not just a gym." – Ben Tay

(big pushmore logo)
And I'm proud of it" -- Lee Chin

WOD 031009

Do as many rounds as you can in 20 minutes of:
5 Handstand Push Ups
10 L-Pull Ups
15 Steps, Walking Lunges


300 Day Burpee Challenge: Do 130 Burpees


Here's a video of some "creative" active recovery between reps during a WOD:-

Saturday, March 7, 2009

WOD 030709

Five rounds for time of:
Run 400m
50 Sumo Deadlift Highpull @ 20kg

Compare to 100708.


300 Day Burpee Challenge: Do 127 Burpees


Edmatron going for the 36" box jump.

Friday, March 6, 2009

WOD 030609

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

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

Compare to 120908.


300 Day Burpee Challenge: Do 126 Burpees

Thursday, March 5, 2009

WOD 040309

Seven rounds of:
1 Weighted Pull Up
Double KB Press, Max reps

*Record weight and reps. Use the heaviest KBs you can press for this WOD. There is no time component to this WOD

Lynn going strong!

300 Day Burpee Challenge: Do 125 Burpees

Learn this by heart:-
CrossFit's definition of world-class fitness in 100 words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. 

Wednesday, March 4, 2009

WOD 030409

In 15 minutes, do as many rounds as possible of:
10 Sumo Deadlift high Pull @ 32kg
15 Push Ups


300 Day Burpee Challenge: Do 124 Burpees


We will be closed on Monday, March 9th 2009 for the national holiday in conjunction with the birthday of Prophet Muhammad. To all our friends and members celebrating this day, we wish you a good one!


Happy Birthday Gunther!

Wishing the Italian Stallion a happy birthday! From a hardcore endurance athlete to a hardcore CrossFitter. Keep up the good work bro!

Tuesday, March 3, 2009

WOD 030309

For time of:
45 Double Unders
45 Ring Dips
45 KB Swings @ 32kg
45 Double Unders


300 Day Burpee Challenge: Do 123 Burpees

Monday, March 2, 2009

WOD 030209

21-15-9 reps for time of:
Pull Ups
KB/DB Thrusters @ 16kg/35lbs


The PUSHMORE T-SHIRT PHRASE CONTEST IS OVER. THANK YOU ALL FOR YOUR PARTICIPATION. We have compiled it and will review it by this week.EXPECT THE TOP 10 to be posted up by the end of this week so you guys can start voting ! GET READY TO GET TO WORK. I am sure we will be able to end up with a t-shirt that mirrors our attitude and enthusiasm for our passion.


300 Day Burpee Challenge: Do 122 Burpees