Thursday, April 30, 2009

WOD 043009 - "Annie"

"Annie"

50-40-30-20-10 reps for time of:
Double Unders
Sit Ups

Compare to 020409.

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200 Day Burpee Challenge: Do 181 Burpees
100 Day Pull Up Challenge: Do 30 Pull Ups

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We've been Krispy Kremed! Thanks Jason! Look at Ben's happy face!

Wednesday, April 29, 2009

WOD 042909 - "Fran"

"Fran"

21-15-9 of:
Double KB Thrusters @ 20kg
Pull Ups

Compare to 011609.

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300 Day Burpee Challenge: Do 180 Burpees
100 Day Pull up Challenge: Do 29 pull Ups

The circle of burpees.

Tuesday, April 28, 2009

WOD 042809

Five rounds for time of:
21 Sumo Deadlift Highpulls @ 32kg
21 Ring Dips


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200 Day Burpee Challenge: Do 179 Burpees
100 Day Pull Up Challenge: Do 28 Pull Ups

Yes, it's official. The Burpee Challenge will be ending on the 200th day. To the 6 people remaining in the challenge,  PushMore salutes your tenacity and sheer will in coming so far. And for those who are wondering, the challengers have completed 15,931 burpees so far! Keep it up, only 21 days remaining.

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Labour Day

Hey all! Please note that the gym will be closed this Friday, 1st May 2009 in conjunction with Labour Day. We will be open on Saturday as usual. Happy holidays!

Monday, April 27, 2009

WOD 042709

In 15 minutes, do as many reps as possible of:
Single Hand Kettlebell Clean & Jerk

*There is no limit to hand switches. Workout is scored based on total reps completed for both arms.

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300 Day Burpee Challenge: Do 178 Burpees
100 Day Pull Up Challenge: Do 27 Pull Ups

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Labour Day

Hey all! Please note that the gym will be closed this Friday, 1st May 2009 in conjunction with Labour Day. We will be open on Saturday as usual. Happy holidays!

Saturday, April 25, 2009

WOD 042509

Five rounds for time of:
12 Wall Ball @ 20lbs
9 Kettlebell Swings @ 32kg
6 Handstand Push Ups

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300 Day Burpee Challenge: Do 176 Burpees
100 Day Pull Up Challenge: Do 25 Pull Ups
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Some inspiration for all of you to keep working harder at becoming fitter !

video

John-Hans

Friday, April 24, 2009

WOD 042409

For Time:

Walking Lunge 100 Step
21 Pull-ups, 21 Sit-ups
Walking Lunge 80 Steps
18 Pull Ups, 18 Sit Ups
Walking Lunge 60 Steps
15 Pull Ups, 15 Sit ups
Walking Lunge 40 Steps
12 Pull Ups, 12 Sit Ups
Walking Lunge 20 Steps
9 Pull Ups, 9 Sit Ups

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300 Day Burpee Challenge: Do 175 Burpees
100 Day Pull Up Challenge: Do 24 Pull Ups

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Greetings from Sabah !

The new group colour coordinated pictures are a nice addition to the blog. Everyone looks good. Some of you look meaner and bigger. Can see more chiseled chests and biceps. Very nice. Alot of you have been the product of progress. I am inspired to work harder.

There is a tiny gym in my campus. I do not think you can call it a gym. It has two mirrors. Two ancient stepper machines which work like a ski machine. They have these old monitors that show 2-d graphics , something like playing Mario when it first came out. We have one smith machine with a combine weight of 50 kilos or so. Its small. Its the size of the 'makan' area in Pushmore.

Through working out, I have made alot of new friends. Probably because everyone looks at me weirdly giving me the "WATAQUAN" look when they see me doing 150 squats for time. I think that becomes a easy ice breaker because they want to know what the hell you city boy is doing. "HAH, ini ah apa lu buat kat KL ?" My face turned red. I'm telling you, these people are naturally big and chunky looking. These are our native friends who mind you, for generations have been living in jungles and stuff. They are warriors. They hunt wild boars and kill them for fun. I swear, because I have been offered wildboar ear, tongue, hoofs, balls and what not countless times ever since I came here.


Just like in Apocalypto. 'I am Jaguar Paw, son of Flint Sky. My Father hunted this forest before me. I am a hunter. This is my forest. And my sons will hunt it with their sons after I am gone.'


Well back to making friends, alot of them have been following some cross fit exercises that our equipments limit us to. Alot of them are interested in the new refresh exercises and workouts. We've been doing lots of pull-ups, squats, sumo deadlift high pull and recently been tackling the Handstand push-up. Its been great interacting with them and they are all keen to learn. What a great bunch of people who are sincerely nice and motivated. Reminds me alot about home. I recently met this guy who use to train with Mr.Sabah. Boy, this man is huge and wide. He grunts and complains, "wah, ni berat ni" but goes on to consecutively pump twenty plus reps with the 50 kilo dumbbell. What a joke !

Anyways, I'll try to get some pictures of the place and the crew who works out there. Forgot to bring my cable for the camera. Till then, keep it up guys because we sure are here.

John-hans

Thursday, April 23, 2009

WOD 042309

For time of:

15 Kettlebell Snatch @ 24kg, R
30 Double Unders
15 Kettlebell Snatch @ 24kg, L
30 Double Unders
12 Kettlebell Snatch @ 24kg, R
24 Double Unders
12 Kettlebell Snatch @ 24kg, L
24 Double Unders
9 Kettlebell Snatch @ 24kg, R
18 Double Unders
9 Kettlebell Snatch @ 24kg, L
18 Double Unders

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300 Day Burpee Challenge: Do 174 Burpees
100 Day Pull Up Challenge: Do 23 Pull Ups

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Back in Black!

Wednesday, April 22, 2009

WOD 042209

75 Burpees for time.

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

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300 Day Burpee Challenge: Do 173 Burpees
100 Day Pull Up Challenge: Do 22 Pull Ups

Tuesday, April 21, 2009

WOD 042109

Five rounds for time of:

21 Ring Dips
15 Goblet Squats @ 32 kg

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300 Day Burpee Challenge : Do 172 Burpees
100 Day Pull Up Challenge : Do 21 Pull Ups

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Today's colour is RED! 

Group shot from Blue Monday. Can you spot the odd one out?

Monday, April 20, 2009

WOD 042009 " "Danny"

"Danny"

Complete as many rounds as you can in 20 minutes of:
30 Box Jumps @ 24"
20 Double KB/DB Push Press @ 24kg
30 Pull Ups

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300 Day Burpee Challenge: Do 171 Burpees
100 Day Pull Up Challenge: Do 20 Pull Ups

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Pre-PushMore history lesson continues. Notice the crappy form on the KB presses:-



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Happy Birthday Ye Kar 



Ye Kar joined us about a half a year ago with loads of fear and doubts. She started overcoming it with a 10 pass m'ship then 3 months. After slaying Wod together with 50 cent Jinn (thats alot of J.Ts) she finally picked up the courage to go for a full year ! Keep up the good work Ye Kar. We acknowledge your dedication, improvement and growing obsession with crossfit ! may you have a great year ahead of you and reach your fitness goals in no time ! again, we at Pushmore wish you a HAPPY BIRTHDAY ! 

Saturday, April 18, 2009

WOD 041809

Three rounds for time of:
50 Sumo Deadlift to Highpull @ 20kg(M), 16kg(W)
21 Burpees
Run 400m

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300 Day Burpee Challenge: Do 169 Burpees
100 Day Pull Up Challenge: Do 18 Pull Ups

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Before PushMore, a look into the past:-


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Colour-Code Days!

From next week onwards, look out for our "Colour-Code Days"! We will post up a colour that you can gear up for your workout! It could be any form of top/bottoms/socks/shoes/wristbands etc... you get the point!

This Monday, the colour is "Blue".

Ed:BEWARE! This Monday's workout might just turn you into the colour itself! 

Friday, April 17, 2009

WOD 041709 - "Nate"

"Nate"

In 20 minutes do as many rounds as possible of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings @ 32kg

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300 Day Burpee Challenge: Do 168 Burpees
100 Day Pull UP Challenge: Do 17 Pull Ups

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Stress Release Technique 101:

Step 1: Lock and load...

Step 2: Fire!

Step 3: SLAM! Return to Step 1 and repeat for reps.

Thursday, April 16, 2009

WOD 041609

150 Medicine Ball Cleans for time.

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300 Day Burpee Challenge:  Do 167 Burpees
100 Day Pull Up Challenge: Do 16 Pull Ups

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Hello medicine ball. From humble basketball to versatile exercise tool. 

Wednesday, April 15, 2009

WOD 041509

Ten rounds for time of:
12 Pull Ups
12 Wall Balls @ 20lbs


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300 Day Burpee Challenge: Do 166 burpees
100 Day Pull Up Challenege: Do 15 Pull Ups


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Happy Birthday John-son!


And here's your Spartan birthday WOD courtesy of JW:

Three rounds for time of:
15 Overhead Squats @ 95lbs
4 Muscle Ups
19 Burpees
87 Hammer Slams


Some words from John-hans:-

According to ancient Sparta history, a mother would wash the child in wine in order to make sure it was strong. If the child was weak, the child would die soon afterwards. Then the father would bring the child to the elders. They will then inspect the child for any weakness. Deformed body parts or weak, they will throw the child into the Kaida.The so called Apothetae, a chiasm at a cliff, of the mount Taygetos.


Born from a true spartan woman, child of a Spartan Warrior, Johnson made it pass the test of wine. Not only did he survived the test of wine and emerge strong, some claim to have saw the young child licking the wine and consuming it. A mark of a true champion they claimed. Twenty two years later, he gained the body of a beast.



Soon after completing his services as a spartan warrior defending the hell gates at the Thermopylae passage, Johnson moved to the city and soon found work in a local gym with the likes of spartan training called Pushmore. He joined in October 2008 and have been doing a kick ass job as a trainer there!

Pushmore and its members have been benefiting from this remarkable man and his abilities to communicate and interact with the people around him. The atmosphere that he carries around with him is highly contagious and addictive. His sense of importance for the people's need first has time and time again rewarded him. He gained respect and is very likeable. In addition to that, his easy going and approachable nature has only help. Indeed he is an extraordinary invidual of influence.

I speak for most of the Pushmore members when I say that we are all very appreciative of what you have given towards the Pushmore Gym and its members. We are all very grateful for your sacrifices and love that you have shown to us. Thank you and we all wish that you have a kick ass day because you deserve it!

On a personal note, thank you for everything that you have been for the past 20 years of my life. You are a great friend, a great teacher, a great guide and most importantly a great older brother. Thank you for everything and all the love that you have uncontrollably given towards me in making my life a greater one.

I love you.

Once again, from everyone at Pushmore, "Happy Birthday!!"

John-hans

Tuesday, April 14, 2009

WOD 041409

21-15-9 of:
Kettlebell Clean & Press @ 24kg L&R
Knees to Elbows

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300 Day Burpee Challenge: 165 Burpees
100 Day Pull Up Challenge: Do 14 Pull Ups

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WRAAR!

Monday, April 13, 2009

WOD 041309

Five rounds for time of:
21 Sumo Deadlift Highpull @ 24kkg
21 Push Ups

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300 Day Burpee Challenge: 164 Burpees
100 Day Pull Up Challenge: Do 13 Pull Ups

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Saturday, April 11, 2009

WOD 041109

Four rounds for time of:
40 Double Unders
40 Kettlebell Swings @ 24kg(M), 16kg(W)

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300 Day Burpee Challenge: Do 162 Burpees
100 Day Pull Up Challenge: Do 11 Pull Ups

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Support our Cleo Bachelor!

Cris will be on stage today, 1.30pm at Pavillion for the Cleo Bachelor 2009. So, show your support by screaming, shouting, hooting etc. out for Cris when he steps on stage!

Friday, April 10, 2009

WOD 041009

"HSPU every minute"

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

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

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300 Day Burpee Challenge : Do 161 Burpees
100 Day Pull Up Challenge : Do 10 Pull Ups

Thursday, April 9, 2009

WOD 040909

3 Rounds For Time Of:

15 Kettlebell Snatch @ 24kg (R)
21 Ring Dips
15 Kettlebell Snatch @ 24kg (L)

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300 Day Burpee Challenge : Do 160 Burpees
100 Day Pull Up Challenge : Do 9 Pull Ups

Wednesday, April 8, 2009

WOD 040809 - "Andrew"

"Andrew"

In 20 minutes, do as many rounds as possible of:
5 Pull Ups
10 Burpees
15 Sit Ups

In memory of our dear friend Andrew Yap, you live on in our hearts and minds.

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300 Day Burpee Challenge: Do 159 Burpees
100 Day Pull Up Challenge: Do 8 Pull Ups


Tuesday, April 7, 2009

WOD 040709

5 Rounds For Time Of:

3 Double Kettlebell Press
5 Double Kettlebell Push Press
7 Double Kettlebell Push Jerk

*Use the heaviest Kettlebell you can press for this WOD*

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300 Day Burpee Challenge: Do 158 Burpees
100 Day Pull Up Challenge: Do 7 Pull Ups

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CrossFit Kids in the making:-

Scott working on his pull ups.

Ben going for full range push ups.

Monday, April 6, 2009

WOD 040609 - "Angie"

"Angie"

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

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300 Day Burpee Challenge: Do 157 Burpees
100 Day Pull Up Challenge: Do 6 Pull Ups

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Hip to bar pull ups?

Saturday, April 4, 2009

WOD 040409

Three rounds for time of:
Run 400m
25 Medicine Ball Cleans @ 20lbs
50 Double Unders

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300 Day Burpee Challenge: Do 155 Burpees
100 Day Pull Up Challenge: Do 4 Pull Ups

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JohnSon getting lean and mean..

Friday, April 3, 2009

WOD 040309

10 rounds for time of:

10 Ring Rows
10 KB swings @ 24kg
10 Bar KTE

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300 Day Burpee Challenge: Do 154 Burpees

100 Day Pull Up Challenge: Do 3 Pull Ups

Thursday, April 2, 2009

WOD 040209

For time:
10 Double Kettlebell Push Press @ 24kg
100 Squats
8 Double Kettlebell Push Press @ 24kg
75 Squats
6 Double Kettlebell Push Press @ 24kg
50 Squats
4 Double Kettlebell Push Press @ 24kg
25 Squats
2 Double Kettlebell Push Press @ 24kg

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300 Day Burpee Challenge: Do 153 Burpees

100 Day Pull Up Challenge: Do 2 Pull Ups

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Happy Birthday Anna!

Many well wishes to our resident photographer and all round muscle woman, Anna! What would PushMore be without her constant swearing and fun energy? Never a shy one, Anna puts most(read: all) guys to shame with her biceps. Thanks for being a part of PushMore, you rock!


Wednesday, April 1, 2009

WOD 040109

150 Pull Ups for time.

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100 Day Pull Up Challenge

Today is Day 1 of our 100 Day pull up challenge! And what better way to kick off the challenge with a killer pull up WOD. So all challengers, do your 1 pull up(chest to bar of course!). 


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300 Day Burpee Challenge: Do 152 Burpees