WOD 073109

For time of:

21 KB Snatches @ 24kg/16kg, L & R

50 Double Unders

15 KB Snatches L & R

50 Double Unders

9 KB Snatches L & R

50 Double Unders

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Happy Birthday Eddie

Happy Birthday our to the "lost child of atlantis", "tai lou", "young man" and great pushmore inspiration, Eddie. Today he turns #*$%, doesn't matter, what matters is he was probably driving a car while most of you were still eating your own boogers and shitting your pants.

Despite being exposed to more oxygen than most of us, he hardly shows any sign of rust. He probably kicks most of our asses all week round. Better still he does it with such humility often sporting that cheeky grin after he just smokes, or rather bubbles your ass. If you think he is a monster on land, wait till you see him in the water. There, he unleashes the strength of the ancient lost city and authority granted to him by the almighty Poseidon, god of the sea, hence the noble name bestowed upon him by us brothers, "lost child of atlantis".

I know he is accustomed to say nice things and make it seem like it was a lot of effort but I know he does it to make us feel better. Thanks eddie for those "big brotherly" comforts, I would take that consolation anytime. The thing about eddie is he is a great motivator and encourager. Even though he knows he is better than you at something he will not withhold the resources from you, rather he will ensure he pulls you up to.

That is something I think we can learn from him. Even though crossfit can be competitive sometimes, at the heart of it, we are teammates, comrades and we are family and Eddie's our big PAPA ! Thanks for being part of Pushmore. Once again Pushmore wishes you HAPPY BIRTHDAY! Have a super one oh wise one.

Mucho Love,

John-Son and John-Hans

p/s Eddie can do 30 muscle ups in 8:28.

Btw Here is his birthday workout compliments of JW for all of you who wants to show some love,

31 mins AMRAP

7 HSPU

6 Muscle Ups

9 Knees to Elbows

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WOD 073009

"Chelsea"

Every minute, on the minute, for 30 minutes, do:

5 Pull Ups

10 Push Ups

15 Squats

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WOD 072909

100 Double Kettlebell Push Presses @ 24kg/16kg

Compare to 101008.

WOD 072809

"Helen"

Three rounds for time of:

Run 400m

21 Kettlebell Swings @ 24kg/16kg

12 Pull Ups

Compare to 022509.

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WOD 072709

"J.T"

21-15-9 reps for time of:

Handstand Push Ups

Ring Dips

Push Ups

Compare to 033009

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Beyond The Whiteboard

Hey, here's a fun tool for you to quantify your workouts and performance in the gym. Sign up here. Lots of cool features that allow you to track your WODs, nutrition as well as goals. Also, for the kiasu ones, a good place to see how to match up to the rest of world in WOD rankings.

WOD 072509

Three rounds for time of:

50 Sumo Deadlift Highpull @ 20kg

40 Squats

30 Leg Raises

20 Push Ups

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WOD 072409

Seven rounds for time of:

10 Single Leg Squats, Alternating

12 Ring Dips

15 Pull Ups

Compare to 061608.

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WOD 072309

Four rounds for time of:

400m Run

400 Rope Skips

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WOD 072209

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

10 Handstand Push Ups

15 Goblet squats@ 20kg/ 45lbs

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WOD 072109

30 Muscle Ups for time.

* Sub for 1 Muscle Up: 3 Pull Ups & 3 Ring Dips; 2 Assisted Muscle Ups; 2 Jumping Muscle Ups

Compare to 052209.

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WOD 072009

For time of:

50 Wall Ball shots @ 20lbs

50 Kettlebell Swings @ 24kg/16kg

50 Walking Lunges

50 Knees-to-Elbows

50 Burpees

50 Double Unders

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In CrossFit, every second counts, seriously...

WOD 071809

Four rounds for time of:
25 Pull Ups
25 Push Ups
25 Sit Ups
25 Squats

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Courtesy of SKT:

"Feeling Heavy"
Three rounds of:
Max reps of Strict Pull Ups (palms away)
Max reps Single Leg Squats (Right leg to failure then switch to the left, no more than 5 seconds rest at the top of the squat)
Max reps Handstand PushUPs (forehead to the floor each rep)
90 secs rest between rounds

WOD 071709

Five rounds of:
1 Kettlebell Press
2 Kettlebell Press
3 Kettlebell Push Jerk

*There is no time component to this work out. Use the HEAVIEST kettlebell you can press. All movements are single arm. Complete all reps for one arm before switching over.

WOD 071609

Every minute on the minute for 20 minutes,do:

7 Handstand Push Ups

7 Kettlebell Swings @ 32kg

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WOD 071509

100-75-50 reps for time of:

Squats

Double Unders

*Sub for 1 Double Under = 3 Rope Skips

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WOD 071409

For time of:

Run 400m

25 Weighted Pull Ups @ 20kg

Run 400m

35 Strict Pull Ups

Run 400m

45 Kipping Pull Ups

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Winners of the 2009 CrossFit Games:

2009 CrossFit Games Winners - 1st Place: Mikko Salo, 2nd Place: Tommy Hackenbruck, 3rd Place: Moe Kelsey for the mens competition and 1st Place: Tanya Wagner, 2nd Place: Charity Vale, 3rd Place: Carey Kepler for the women's competition

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PushMore t-shirts, in style:-

Shirts available in Men's and Women's cuts, sizes S, M and L. 100% cotton, silk screen printed logos and print. RM30 each.

WOD 071309

For time of:

50 Handstand Push Ups

50 Ring Dips

50 Push Ups

Compare to 121008.

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WOD 071109

Three rounds for time:

250 Rope Skips

25 Burpees

50 sit Ups

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A rundown of the CrossFit Games 2009 Individual events:

As the affiliate teams prepare to compete today (the Stadium Workout setup pictured, with Jumbotron in the background), we announce the five events for Saturday's Individual competition.

General Rules

1. The movement standards are typical HQ unless otherwise stated.

2. Each athlete will be ranked according to their time or score relative to the other athletes for that workout. Their final score for the workout will be equal to their rank.

3. The overall ranking going into each event will determine the reverse starting order for that event. For example, the athletes that win the first event will get to go last in the second event, while the athletes that come in last in the first event must go first in the second. The athletes in the lead (those with the lowest running total) after two events get to go last in the third event. And so forth.

4. After the second event, the bottom ten men and the bottom ten women (those with the most points) will be eliminated from the competition.

5. After the fourth event, the remaining bottom ten men and ten women will be eliminated from the competition. At this point, there will be approximately 55 athletes competing in Saturday's final event (for each men and women).

6. After the fifth event, the 16 men and 16 women with the lowest total points will be invited to compete on Sunday. If by chance there is a tie for 16th place, the athlete with the best single placement in any of the five events will be awarded the invite.

Event 1 - The Run

The first event is a 7.1km run through varied terrain including both asphalt and extremely steep hills off trail. The athlete's time will be electronically determined by a chip given to the athlete prior to the race.

Event 2 - The Deadlift

Heaviest successful deadlift completed lifting one rep every 30sec. Each competitor will begin at the first barbell, which weighs 315lbs for men and 185lbs for women. Dropping is permitted. The athlete then has 10sec plus any portion of the 20sec remaining to set up at the next bar, which is 10lbs heavier than the previous (so the second bar weighs 325/195). Athletes continue moving to progressively heavier bars until they fail. The athletes are ranked according to the heaviest successful weight lifted before failing.

Event 3 - The Sandbag Hill Sprint

The men will pick up two 35lb sandbags (loosely packed) and sprint approximately 170m uphill. The sandbags begin flat on the ground. The sprint is steep in places, with approximately 100' in elevation gain over the 170m course. Women carry one 35lb sandbag for the same course.

Event 4 - Row / Hammer Stake

Row 500m

Hammer a 4' metal stake into specially prepared, evenly compacted ground (women use a 3' stake)

Row 500m

Details and standards will be given to the athletes on Saturday afternoon.

Event 5 - The Couplet

The two exercises are wallball and barbell snatch. The specifics of the workout will be disclosed on Saturday afternoon. We want the athletes to have the privilege of being the first to perform this exact workout.

*For more info and regular updates on the games, visit the CrossFit Games site.

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Allow me to reveal my all time childhood sports hero....

Maybe

John-Son

WOD 071009

21-15-9

Ring Dips

Push Press @ 24kg L/R

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NO CHALLENGES TODAY WOOHOOO!

WOD 070909

100 Pull Ups for time.

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100 Day Pull Up Challenge: Ends today!

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And the perfect article for the end of our Pull Up Challenge:

The Quest for 100 Pull Ups

WOD 070809

For time of:

800m Run

150 Squats

800m Run

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100 Day Pull Up Challenge: Do 99 Pull Ups

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CrossFit Games 2009

The latest edition of the CrossFit Games will be held this weekend in Aromas, California. It will be the biggest and baddest gathering of elite CrossFitters from around the world. The winners of the games can rightly be crowned the fittest man and woman in the world. And competition this year is fierce, as noted on the CrossFit Games site:

"In the end, 61 WODs at 19 regional qualifiers produced 137 athletes, plus 11 who qualified on their past performances. The vital stats and PRs of these elite athletes can be found online on the 2009 CrossFit Games website."

So, this weekend, keep your eyes on the CrossFit Games site and prepared to be blown away by some amzing athletes!

WOD 070709

50-35-20 reps for time of:

Pull Ups

Kettlebell Swings @ 24kg (M), 16kg (F)

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100 Day Pull Up Challenge: 98 Pull Ups

WOD 070609

50-40-30-20-10 reps for time of:

Double Unders

Push Ups

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100 Day Pull Up Challenge: Do 97 Pull Ups

WOD 070409

'TABATA TRIPLE MASHUP'

8 Rounds of:

20 Secs Pull Ups

10Secs Rest

20 Secs Handstand Push Ups

10 Secs Rest

20 Secs Squats

10 Secs Rest

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100 Day Pull Up Challenge: Do 95 Pull Ups

30 Day Deadlift Challenge: Do 30 Deadlifts

WOD 070309

"Death by 10 meters"

With a continuously running clock,run one lap (10m) the first minute, two laps the second minute, three laps the third minute... continuing for as many minutes as you are able. Make sure you touch the ground at the end of each lap.

Try to finish each lap as quick as possible, meaning sprint that lap yo !

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100 Day Pull Up Challenge: Do 94 Pull Ups

30 Day Deadlift Challenge: Do 29 Deadlifts

WOD070209

Three rounds for time of:

300 Rope Skips

30 Kettlebell Swings @ 24kg (M), 16kg (F)

30 Sit Ups

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100 Day Pull Up Challenge: Do 93 Pull Ups

30 Day Deadlift Challenge: Do 28 Deadlifts

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What constitutes good/acceptable behaviour at a CF gym? Take a read of the following post from CF West Santa Cruz:-

"Miss Manners"

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Mark has left the house...

Mark, then...

Mark was the first guy to officially do a workout at PushMore. His WOD? Mini "Cindy" for a total of seven rounds. As he would confirm, he spent 10 minutes working out and then the next 30 minutes lying on the ground. He's come a long way since then, being a regular at PushMore and improving in leaps and bounds. His current "Cindy" PR is 25 rounds plus. Thanks for being a part of PushMore and wishing you all the best in Sydney!

Mark, now(minus rock star hairdo)

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Happy Birthday Cassie

To all of you who does not know. Cassie is one of our latest members ! She recently joined for a whole year without even trying out crossfit once. Nonetheless, she caught the pushmore flu and is coming consistently. To all who do not know her ! pls introduce your self and wish her a HAPPY HAPPY BIRTHDAY !! btw, she is my classmate and has helped me in my assignments countless times so I do owe her a lil. So HAPPY BIRTHDAY ! from me and the entire pushmore universe ! we look forward to seeing you reach your fitness goals !

John-Son

WOD 070209

Three rounds for time of:

300 Rope Skips

30 Kettlebell Swings (24kg/16kg)

30 Sit Ups

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100 Day Pull Up Challenge: Do 94 Pull Ups

30 Day Deadlift Challenge: Do 28 Deadlifts

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Plenty of tips, plenty of entertainment too:-

WOD 070109

For time of:

10 Weighted Pull Ups @ 20kg

1 Burpee

9 Weighted Pull Ups @ 20kg

2 Burpees

8 Weighted Pull Ups @ 20kg

3 Burpees

7 Weighted Pull Ups @ 20kg

4 Burpees

6 Weighted Pull Ups @ 20kg

5 Burpees

5 Weighted Pull Ups @ 20kg

6 Burpees

4 Weighted Pull Ups @ 20kg

7 Burpees

3 Weighted Pull Ups @ 20kg

8 Burpees

2 Weighted Pull Ups @ 20kg

9 Burpees

1 Weighted Pull Up @ 20kg

10 Burpees

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100 Day Pull up Challenge: Do 92 Pull Ups

30 Day Deadlift Challenge: Do 27 Deadlifts