Saturday, May 30, 2009

WOD 053009

10-9-8-7-6-5-4-3-2-1 of:
Double Kettlebell Push Jerk @ 24kg
Kettlebell Swings @ 24kg
Handstand Push Ups

100 Day Pull Up Challenge: Do 60 Pull Ups

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. 

Friday, May 29, 2009

WOD 052809

Five rounds for time of:
10 Pull Ups
10 Goblet Squats @ 32kg
10 Box Jumps @ 24"

100 Day Pull Up Challenge: Do 59 Pull Ups


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. 


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,


Thursday, May 28, 2009

WOD 052809

Three rounds for time of:
25 Double Unders
10 Kettlebell Snatches @ 24kg, L
25 Double Unders
10 Kettlebell Snatches @ 24kg, R

100 Day Pull Up Challenge: Do 58 Pull Ups

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

Wednesday, May 27, 2009

WOD 052709 - "Karen"


150 Wall Balls for time.

*Compare to 102908.

100 Day Pull Up Challenge: Do 57 Pull ups


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.


Tuesday, May 26, 2009

WOD 052609

Every minute, on the minute for 20 minutes, do:
5 Handstand Push Ups
5 Pull Ups
5 Burpees

100 Day Pull Up Challenge: Do 56 Pull Ups

Monday, May 25, 2009

WOD 052409

In 12 minutes, do as many rounds as possible of:
5 KB Overhead Squat @ 24kg L/R
10 Ring Dips

100 Day Pull Up Challenge: Do 55 Pull Ups



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)


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. 

Saturday, May 23, 2009

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

100 Day Pull Up Challenge: Do 53 Pull Ups

Friday, May 22, 2009

WOD 052209

30 Muscle Ups for time.

*Compare to 031609.

Some useful tips on the muscle up:-

100 Day Pull Up Challenge: Do 52 Pull Ups

Thursday, May 21, 2009

WOD 052109

Four rounds for time of:
Run 400m
50 Squats

Compare to 111108.

100 Day Pull Up Challenge: 51 Pull Ups

Wednesday, May 20, 2009

WOD 052009

Three rounds for time of:
75 Walking Lunges
25 Kettlebell Swings @ 24kg
25 Ring Dips

100 Day Pull Up Challenge: Do 50 Pull Ups

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).

Tuesday, May 19, 2009

WOD 051809

15-12-9 of:
Double KB Press @ 24kg
Box Jumps @ 24"
Double KB Push Press @ 24kg
Tuck Jumps

200 Day Burpee Challenge: Do 200 Burpees
100 Day Pull Up Challenge: Do 49 Pull Ups


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!

Monday, May 18, 2009

WOD 051809 - "Cindy or Mary"

In 20 minutes, do as many rounds as possible of:
5 Pull ups
10 Push ups
15 Squats


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.

200 Day Burpee Challenge: Do 199 Burpees
100 Day Pull Up Challenge: Do 48 Pull Ups

Saturday, May 16, 2009

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.

200 Day Burpee Challenge: Do 197 Burpees
100 Day Pull Up Challenge: Do 46 Pull Ups

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

Friday, May 15, 2009

WOD 051509

Three rounds for time of:
25 Squats
15 Handstand Push Ups
25 Squats
15 Ring Dips
25 Squats
15 Push Ups

200 Day Burpee Challenge: Do 196 Burpees
100 Day Pull Up Challenge: Do 45 Pull Ups

Nailing a 43.5" box jump.



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 ! 

Thursday, May 14, 2009

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

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

Wednesday, May 13, 2009

WOD 051309

Complete as many rounds as you can in 12 minutes of:
5 Handstand Push Ups
10 Burpees

200 Day Burpee Challenge: Do 194 Burpees
100 Day Pull Up Challenge: Do 43 Pull Ups


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

Tuesday, May 12, 2009

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.

200 Day Burpee Challenge: Do 193 Burpees
100 Day Pull Up Challenge: Do 42 Pull Ups

Monday, May 11, 2009

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.

200 Day Burpee Challenge: Do 192 Burpees
100 Day Pull Up Challenge: Do 41 Pull Ups

Friday, May 8, 2009

WOD 050809

45-30-15 reps for time of:
Ring Dips
Kettlebell Swings @ 32kg

200 Day Burpee Challenge: Do 189 Burpees
100 Day Pull Up Challenge: Do 38 Pull Ups

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!


Ping getting 24" air time.

Thursday, May 7, 2009

WOD 050709

Three rounds for time of:
30 Wall Ball @ 20lbs  
30 Push Ups
30 Box Jump @ 24"

200 Day Burpee Challenge: Do 188 Burpees
100 Day Pull Up Challenge: Do 37 Pull Ups

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!


Wednesday, May 6, 2009

WOD 050609

Five rounds of:
Max reps of Double Kettlebell Press @ 24kg
*There is no time component to this workout. 

Compare to 071408.

200 Day Burpee Challenge: Do 187 Burpees
100 Day Pull Up Challenge: Do 36 Pull Ups

Tuesday, May 5, 2009

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

200 Day Burpee Challenge: Do 186 Burpees
100 Day Pull Up Challenge: Do 35 Pull Ups

Monday, May 4, 2009

WOD 050409

Four rounds for time of:
21 Kettlebell Swings @ 24kg
15 Handstand Push Ups
45 Squats

200 Day Burpee Challenge: Do 185 Burpees
100 Day Pull Up Challenge: Do 34 Pull Ups

Saturday, May 2, 2009

WOD 020509

Three rounds for time of:
300 Rope Skips
45 Push Ups
30 Pull Ups
15 Knees to Elbows


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.

200 Day Burpee Challenge: Do 183 Burpees
100 Day Pull Up Challenge: Do 32 Pull Ups

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!


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.


John-Son and everyone else