WOD 053009

10-9-8-7-6-5-4-3-2-1 of:

Double Kettlebell Push Jerk @ 24kg

Kettlebell Swings @ 24kg

Handstand Push Ups

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100 Day Pull Up Challenge: Do 60 Pull Ups

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Here's a video of AFT aka Brett Marshall killing the workout "Dianne": 21-15-9 of Deadlifts @ 225lbs and HSPUs. AFT was the 2007 Crossfit Games Men's runner-up. 

WOD 052809

Five rounds for time of:

10 Pull Ups

10 Goblet Squats @ 32kg

10 Box Jumps @ 24"

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100 Day Pull Up Challenge: Do 59 Pull Ups

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Wassup peeps !! It is an awesome sight to see so many new faces around this gym recently. Moreover you guys are enthusiastic as ever and complain little. Enthusiasm is a great thing and the drive and attitude to pummle each WOD given to the ground is admirable. However when this is done at the expense of good form then you should STOP right there and re-think things. The time component does add a certain competitive factor in out daily WOD and that is one aspect about crossfit that is both fun and motivating. After all so goes the famous quote that "men will die for points", I am sure most of us can agree with that. 

Anyways, while watching you guys perform the KB snatches I realised that alot of you new and even older members were not prioritising good form. I don't blame you newer guys, but it is definitely unacceptable for you guys who has been here for at least 6 months or so. Some of you started the wod off well but as the workout stretched on, you started to neglect form. 

As fast as we want to go, we have to ensure that each movement is done as precisely as possible throughout the WOD, otherwise we only compromise on our own safety and steal from ourselves the full benefits of a totally good workout. In crossfit we learn to be honest with ourselves because in the end the speed of our progression are totally up to us and there is no two ways about that. 

So the next time we are on our fifth round of a five round WOD, ask yourself if your form is similar to those of your first round. If not, why not break up your exercise into smaller repetitions or take a little break. Yes, time will definitely be affected but at least you will gain every benefit as designed from the work out. Afterall, isn't it all about the processes in finishing the race than then position you come in ? Realise that and you will find yourself achieving your personal fitness goals faster then expected. 

And all of us KIASU people go, "IF YOU ARE NOT THE WINNER THEN YOU ARE A LOSER". 

Well tell that part of your brain or for some your typical "win it all" mother to shut up! ...politely of course

Anyways, here is a free article from the crossfit journals. titled Consistency before Intensity you can probably make up what this is about. it is a PDF file so make sure you have the necessary programs to read it. Enjoy, have a great day ! CLICK HERE 

nagging you SINCERELY,

John-Son

WOD 052809

Three rounds for time of:

25 Double Unders

10 Kettlebell Snatches @ 24kg, L

25 Double Unders

10 Kettlebell Snatches @ 24kg, R

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100 Day Pull Up Challenge: Do 58 Pull Ups

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Here's a variation to Kettlebell Snatch for developing more explosive power, courtesy of Steve Cotter:-

WOD 052709 - "Karen"

"Karen"

150 Wall Balls for time.

*Compare to 102908.

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100 Day Pull Up Challenge: Do 57 Pull ups

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Alright, It seems this blog has relatively few write ups about the technical stuff of crossfit. Well that is probably because with the amount of information on the WORLD WIDE WEB it is expected to some degree for you to go check it out. Of course the most convenient place would be subscribing to the crossfit journals. Well yeah I get it, why pay 25 USD for a year's amount of priceless information that inevitably will help you improve your knowledge, understanding and form and subsequently your overall performance and probably even your life when everything on the internet is free?  that's acceptable to, but the price you would have to pay is having to search around crossfit blogs on your own time. 

PMlazymemberanonymous: "AIYOR BUT TO DO ThAT so mafan, takes so much time, I think working out everyday is more than enough lar, If anything I don't know I ask the trainers only"

Thats awesome too, we will always be available to answer any questions you have. But I have to admit that the  information on some blogs and journals are much more REFINED as those are written by crossfit veterans. These articles already have answers for question that even you have yet to ask. Anyways I hope you guys get into the habit of doing a little research for yourself because it will definitely boost your road to get fitter, faster and stronger. 

Till then here is a lil breast milk for you lil babies =)  Here is todays article on scaling up written by Adrian Bozman from Crossfit San Francisco. CLICK HERE 

Do check out their articles, I found it really really useful.

John-Son

WOD 052609

Every minute, on the minute for 20 minutes, do:

5 Handstand Push Ups

5 Pull Ups

5 Burpees

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100 Day Pull Up Challenge: Do 56 Pull Ups

WOD 052409

In 12 minutes, do as many rounds as possible of:

5 KB Overhead Squat @ 24kg L/R

10 Ring Dips

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100 Day Pull Up Challenge: Do 55 Pull Ups

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HAPPY BIRTHDAY LEE KESSAM

Yes, His name is not SAM LEE, it is LEE KESSAM in case you guys don't know. (I will give you 10 secs to admire that pic)

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Ok about ...Sam, despite having the natural talent to look good wet, he is actually a gifted athelete. Besides running full marathons and eating 10kms for breakfast he plays soccer and most recently crossfits like a true firebreather (even though the questionable picture hints otherwise). He joined pushmore in September 08 rather enthusiasticaly if I recall correctly even though he had no experience in such exercises. 

His cardio prowessness  was definitely obvious but he was lacking in explosiveness and strength. Like the true sportsman that he is, he patiently took the neccessary steps and measures to overcome his weaknesses. Personally I think, he took the shortest time span to learn the muscle up. The times when he used to struggle with the 16kgs also seems long ago as he presses 24kgs effortlessly. 

Here is an acknowledgment to one of Pushmore's most hardworking and consistent warrior(sometimes maybe a little too hardworking). We are glad to have you amongst us as you are a great role model and *cough* "model" to have. During last year's perhentian challenge the girls couldnt stop staring at Sam, they even bestowed upon him a humble name, "BADAN PERKASA". To sum it all up Sam epitomises the ancient malay proverb, "LIL, LIL BECOMES A HILL" or "sikit, sikit menjadi bukit". Once again we at Pushmore salute you ! Happy birthday bro. 

WOD 052309

Two rounds, of each couplet, for time of:

75 Sumo Deadlift Highpull @ 20kg

20 Handstand Push Ups

20 Double KB Thrusters @ 24kg

20 L-Pull Ups

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100 Day Pull Up Challenge: Do 53 Pull Ups

WOD 052209

30 Muscle Ups for time.

*Compare to 031609.

Some useful tips on the muscle up:-

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100 Day Pull Up Challenge: Do 52 Pull Ups

WOD 052109

Four rounds for time of:

Run 400m

50 Squats

Compare to 111108.

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100 Day Pull Up Challenge: 51 Pull Ups

WOD 052009

Three rounds for time of:

75 Walking Lunges

25 Kettlebell Swings @ 24kg

25 Ring Dips

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100 Day Pull Up Challenge: Do 50 Pull Ups

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Congratulations to all Burpee Challenge finishers! We had a blast yesterday cranking out 200 Burpees for time. Great work to those who did the workout, we all completed it sub 20 minutes! To everyone who joined in on the fun, thanks for your support. And to Edmund, Juan, Jason and Jonson(who somehow managed to finish ALL his burpees in time), I salute you guys for finishing 20,100 burpees in 200 days. Push more!

Post 200 burpees for time - JW, Juan, Eddie, Edmund, Ben Yue, Jason and Lyn(front).

WOD 051809

15-12-9 of:

Double KB Press @ 24kg

Box Jumps @ 24"

Double KB Push Press @ 24kg

Tuck Jumps

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200 Day Burpee Challenge: Do 200 Burpees

100 Day Pull Up Challenge: Do 49 Pull Ups

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Finally!

We have finally arrived at Day 200 of our Burpee Challenge! To the gang who stuck through the whole way - Edmund, Juan, Jason, Jonson(frankly, we think he's crazy - he actually did most of his burpees in the last 2 months) and JW, great work on surviving and thriving during the challenge. Special mention to Lyn, who stuck to the challenge all the way until her wrists started going wonky. The total number of burpees completed as of today is 20,100.  The challengers have all reached new heights of strength, mentally and physically.

To end the last day of the challenge, we will be doing 200 Burpees for time at 8.00pm today. So all challengers and regular PMers, if you are up for it, see you tonight!

WOD 051809 - "Cindy or Mary"

"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 021009.

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200 Day Burpee Challenge: Do 199 Burpees

100 Day Pull Up Challenge: Do 48 Pull Ups

WOD 051609 - "Big Fat Helen"

Five rounds for time of:

Run 400m

21 Kettlebell Swings @ 24kg(M), 16kg(W)

12 Pull Ups

*Thanks to CrossFit LA for this WOD.

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200 Day Burpee Challenge: Do 197 Burpees

100 Day Pull Up Challenge: Do 46 Pull Ups

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Mike Tee, one of our regulars, has this to share with us:

I returned to PushMore yesterday for the first time in 2 months, after being in Cambodia for a month and then getting struck down with dengue a week after coming back. It was back to square one again, as the warm-up which used to be a routine now felt like a WOD itself!

What was interesting however, was seeing the PM members again. Being away for that period of time, I could really see marked improvements in everyone. Some have built on muscle mass, while others have developed finer muscle definitions. If I hadn't known you guys better it'd be very intimidating indeed!

Anyway the point of the story is - well done, everyone, you guys have worked hard, and it really shows. Keep up the great job!

- Mike Tee

WOD 051509

Three rounds for time of:

25 Squats

15 Handstand Push Ups

25 Squats

15 Ring Dips

25 Squats

15 Push Ups

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200 Day Burpee Challenge: Do 196 Burpees

100 Day Pull Up Challenge: Do 45 Pull Ups

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Nailing a 43.5" box jump.

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HAPPY BIRTHDAY WEI HAN & JONSON

Our relatively new hardworker Wei Han is a model and example to all those who give excuses about not having enough time because of work. He makes it without fail to PM early in the morning (sometimes earlier than me *wink*), quoting Edmund "almost 4 times a week". Sometimes he even comes twice a day. Well we look forward to seeing your gains and helping you achieve them. Keep up the good work and remember, patience is key, you are making tremendous progress ! 

Ah.....cannot like that right... wish one but don't wish the other. Here is Jonson, not John-Son (the slightly more handsome one, but he makes up for it with his determination) so pls dont wish me. Well here goes, interesting things you probably don't know about Jonson:

1. He is only 20 years old 

2. He is always up for an ab work out

3. He is very friendly despite the huge frame and intimidating tattoo on his back

4. He is addicted to pain 

5. due to #4, he bought in to the burpee challenge at 8000+ burpees

6. He is still doing it

Well buddy, even though you are not around have a great one over there in the U.K. Your presence is very much missed and all the best for the burpee challenge. you have 5 more days to go ! step it up !! 

once again PUSHMORE wishes you all a Happy Birthday ! 

WOD 051409

For time of:
40 Sumo Deadlift Highpull @ 20kg
50 Sit Ups
40 Sumo Deadlift Highpull @ 20kg
50 Knees to Elbows
40 Sumo Deadlift Highpull @ 20kg

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200 Day Burpee Challenge: Do 195 Burpees
100 Day Pull Up Challenge: Do 44 Pull Ups

WOD 051309

Complete as many rounds as you can in 12 minutes of:

5 Handstand Push Ups

10 Burpees

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200 Day Burpee Challenge: Do 194 Burpees

100 Day Pull Up Challenge: Do 43 Pull Ups

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How to take care of calluses on your hands from CrossFit Los Angeles on Vimeo.

WOD 051209

Eight rounds of:

20 seconds Kettlebell Snatch @ 24kg(M), 16kg(W), R

10 seconds Rest

20 seconds Push Ups

10 seconds Rest

20 seconds Kettlebell Snatch @ 24kg(M), 16kg(W), L

10 seconds Rest

*Each work set is doen for MAX reps. Workout is scored based on total number of reps completed.

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200 Day Burpee Challenge: Do 193 Burpees

100 Day Pull Up Challenge: Do 42 Pull Ups

WOD 051109

For time:

100 squats

2 muscle-ups

80 squats

4 muscle-ups

60 squats

6 muscle-ups

40 squats

8 muscle-ups

20 squats

10 muscle-ups

*Sub for Muscle Ups: 1 MU=3 Pull Ups, 3 Ring Dips

Compare to 120608.

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200 Day Burpee Challenge: Do 192 Burpees

100 Day Pull Up Challenge: Do 41 Pull Ups

WOD 050809

45-30-15 reps for time of:

Ring Dips

Kettlebell Swings @ 32kg

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200 Day Burpee Challenge: Do 189 Burpees

100 Day Pull Up Challenge: Do 38 Pull Ups

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Wesak Day Holiday

Please note that we will be closed on Saturday, 9th May 2009, in conjucntion with Wesak Day. To our friends who celebrate this festival, Happy Wesak Day!

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Ping getting 24" air time.

WOD 050709

Three rounds for time of:

30 Wall Ball @ 20lbs  

30 Push Ups

30 Box Jump @ 24"

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200 Day Burpee Challenge: Do 188 Burpees

100 Day Pull Up Challenge: Do 37 Pull Ups

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Wesak Day Holiday

Please note that we will be closed this Saturday, 9th May 2009, in conjucntion with Wesak Day. To our friends who celebrate this festival, Happy Wesak Day!

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WOD 050609

Five rounds of:

Max reps of Double Kettlebell Press @ 24kg

*There is no time component to this workout. 

Compare to 071408.

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200 Day Burpee Challenge: Do 187 Burpees

100 Day Pull Up Challenge: Do 36 Pull Ups

WOD 050509

For time:

15 Weighted Pull Ups @ 24kg

30 Burpees

12 Weighted Pull Ups @ 24kg

24 Burpees

9 Weighted Pull Ups @ 24kg

18 Burpees

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200 Day Burpee Challenge: Do 186 Burpees

100 Day Pull Up Challenge: Do 35 Pull Ups

WOD 050409

Four rounds for time of:

21 Kettlebell Swings @ 24kg

15 Handstand Push Ups

45 Squats

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200 Day Burpee Challenge: Do 185 Burpees

100 Day Pull Up Challenge: Do 34 Pull Ups

WOD 020509

Three rounds for time of:

300 Rope Skips

45 Push Ups

30 Pull Ups

15 Knees to Elbows

OR

Tag Team Version

Partner A does 300 rope skips while Partner B does as many rounds as possible of : 15 Push Ups, 10 Pull Ups and 5 Knees to Elbows. When Partner A completes rope skips, switch stations with Partner B. Repeat for three rounds.

Record total time and rounds completed by each partner.

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200 Day Burpee Challenge: Do 183 Burpees

100 Day Pull Up Challenge: Do 32 Pull Ups

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Happy Birthday Hans!

To our PushMore rep in Kota Kinabalu, keep up the strong work man! We're missing you back here. Here's to another year of you  getting fitter, faster and stronger!

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Being the fat kid of the family, he had to battle scrutiny and insults to overcome that stereotype(ask me for pictures if you wanna see). Eventhough overshadowed by his more handsome and atheletic brothers (2nd one in partcular) he endured and developed an iron will. There he learnt his strengths and put the famous words of Jesus to practice : The wise man built his house upon the rock, by forging his ginormous thunder thighs which earned him the nick name mountain goat obviously for his ability to lift proposterous amounts of weights and scale the mountain range like one. I swear even though he looked heavy, he nimbly and effortlessly scales hill slopes and rocks with his legs. 

Whatever the challenge may be, Hans is a determine and dedicated individual. Systematically he breaks them down with much discipline. He is not only smart but also works hard. Some things his 2nd brother, me can learn from. His constant innovativeness and iniatiative to bring the crossfit experience to another level is also admirable because if not for him we wouldn't have the sledgehammer to pound away our stress. 

personally I am glad that my baby brother has grown up and does not fight for space on the bed and run to mom everytime unfortunate circumstances (me bullying him) befalls him. I look forward to seeing you trying to outdo me in WODs even though that will be quite unlikely but seeing you try is good enough =) 

Well it would be safe to say that all of us thanks you for adding so much spice and life to the gym especially the wacky and witty posts that u put up on the blog. Keep up the good work and Pushmore. Happy Birthday Bro.

Love,

John-Son and everyone else