Saturday, August 29, 2009

WOD 082909 - Tabata This

"Tabata This"

Tabata Squat
Tabata Sumo Deadlift Highpull @ 20kg
Tabata Pullup
Tabata Sit-ups
Tabata Pushup

How this works:
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, SDHP, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. Total workout time is 24 minutes. The score is the total of the scores from the five stations.

Scoring Example:
A total score of 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 pull-up
6 push-up
13 sit-up
12 SDHP
This score is a 53.

Explanation courtesy of CrossFit FAQ.

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Reminder: We will be closed on Monday, 31st August 2009 in conjunction with Merdeka Day. Thanks!

Friday, August 28, 2009

WOD 082809

Five rounds for time of:
15 Kettlebell/Dumbell Thrusters @ 35lbs/25lbs
15 Ring Dips

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Thrusters with variations courtesy of Petranek Fitness/Crossfit LA:-




Thursday, August 27, 2009

WOD 082709

21-15-9 of:
Handstand Push Ups
Burpees
Knees-to-Elbows

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Merdeka Holiday

Please note that we will be closed on 31st August 2009(Monday) in conjunction with our National Day. Have a great weekend!

Wednesday, August 26, 2009

WOD 082609

Weighted Pull Ups
3-3-3-3-3

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Compare to 011309

Tuesday, August 25, 2009

WOD 082509

Three rounds for time of:
Run 400m
21 Kettlebell Swings @ 32kg
12 Kettlebell/Dumbell Push Press @ 24kg/50lbs

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Monday, August 24, 2009

WOD 082409

"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

Take your pick of girls and go.

Compare to 051809.

Saturday, August 22, 2009

WOD 082209

Three rounds of:
Run 1.6km

*These are all-out efforts. Time each run separately, rest time between each run is equal to time taken to complete previous round.


Friday, August 21, 2009

WOD 082109

"4500kgs for time."

Bring a total of 4,500kgs (3,000kgs for women) from ground to overhead.
- You choose the weight and exercise. Kettlebells, dumbells, or barbell, your choice.
- Every rep must start from the ground and finish overhead.
- Example would be to do 188 reps of KB Clean & Jerk @ 24kg(188 X 24kg=4512kgs).
- Record total time, reps and exercise used.

*For those who are curious, a medium sized Asian elephant weighs in at about 4,500kgs. So, move that elephant for time!

Jumbo is waiting for you.

Here are some suggestions for you ladies and gentlemen:


video
Push Press



video
Push Jerks

video
Snatches

Take note that there are other ways to do it as well, i.e. using dumbells and the barbells. You might even want to consider picking up that sandbag too !

on the other hand, Here is how NOT to do it:

video

Enjoy !

Thursday, August 20, 2009

WOD 082009

Three rounds for time of:
800m Run
30 Sumo Deadlift Highpull @ 32kg
30 Push Ups

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Wednesday, August 19, 2009

WOD 081909

2 minutes of Double Unders
2 minutes of Sit Ups
90 seconds of Double Unders
90 secs of Sit Ups
1 minute of Double Unders
1 minute of Sit Ups
30 seconds of Double Unders
30 seconds of Sit Ups

* Record total number of reps completed.

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WOD 081909

Have you ever wondered why you train so hard each day? Busting your ass for better time, fighting the puking feeling and just giving it your all? You must be wondering why on earth am I subjecting myself to this each day? Is it worth it? What do i get in return for being discpline and following the workouts religiously ? What purpose is there?

This is your answer.



You get to outrun that bloody person who tries to kill you.

Have a great day and be motivated to continue working your ass off my friends!

Johnhans

Tuesday, August 18, 2009

WOD 081809

"Happy Birthday Pey!"

Three rounds for time of:
18 Pull Ups
8 Handstand Push Ups
19 Ring Dips
83 Squats

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Monday, August 17, 2009

WOD 081709

Three rounds for time of:
25 Kettlebell Swings @ 32kg
25 DB/KB Push Jerks @ 35lbs

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Saturday, August 15, 2009

WOD 081509

Four rounds for time of:
50 Walking Lunges
25 Dumbell Push Press @ 25lbs

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Friday, August 14, 2009

WOD 081409

Three rounds of:
21 Ring Dips
15 Dumbell Power Snatch R @ 35lbs/25lbs
21 Ring Dips
15 Dumbell Power Snatch L @ 35lbs/25lbs

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Never done a dumbell power snatch? Checkout the videos below for some tips:



Thursday, August 13, 2009

The Edge Rat Race Part 2 - John-Son's Turn

Fighting the shit storm

(WARNING THIS IS FREAKING LONG)

So yes, this is probably one of those posts to rant. Hopefully it won't turn out negative as I have yet to plan this entire post. Rather I would let this unravel not only my emotions at this very moment but that which I have felt during the race. let us find the silver lining shall we, IF WE CAN....

BAH!!

10 secs!

Yes! That’s how far we were from third place. That was really the last straw that broke the camel's back, yeah I am that camel. Like adding salt to a wound that really was a huge disappointment even though I know we did generally well compared to the other teams and expected somewhere around 4th place. But, to know that we were a mere 10 secs shy from a medal. Sigh, that just sucks.

So yeah, as you all know I ran with a fever. I woke up in the morning with a high fever. Yeah I lied, it wasn't a "lil temperature" like I told JW when I got up in the morning. It was actually quite bad. But I couldn't let the team down, not after all the hope that those who funded this little adventure placed on me. I don't think finding a replacement would have been an option. I knew deep down inside that they were all secretly rooting for my immunity system to hold up. Well it did, loads of love from the team, some panadols and sleep plus a double of everything subway sandwich made me feel better.

I was still in doubt though of whether I could repeat my performance at Kiara Hills of 20.01 (estimated 4km, very hilly). Not to mention I beat JW and Edmuntron (ahahah having to tie shoelaces aren't an excuse), I got you that day guys regardless of what you say. Secretly, I was hoping to repeat that feat again and further improving on it, yes that would mean beating Edm, Jw and YES I WOULD SAY DARE SAY IT, WINNING THAT DAMN THING. HAHA I am a dreamer indeed for little did I know that in this race existed seasoned tri-athletes, national runners (yes of Indian ethnicity, somehow they make us YELLOW SKINS intimidated) and running specialists. Yes I was gunning to blaze this shit and win the whole thing.

The day before I felt a little down, but I was more excited than anything. I was even practicing the pose running method in my room (in front of the mirror, NO SZE NING I WASN"T TOUCHING MYSELF). I had everything planned out in my head, from start to finish, how I would find my pace, regulate my breathing and when to start sprinting while referring to the map provided. Everything was in the BAG for me; at least that was what I thought.

The next morning I got up thinking to myself, "OH SHIT, WHY AM I SHIVERING LIKE THAT?""CRAP, I HAVE A FEVER". I asked my lovely "HOUSE EXECUTIVE" for a bottle of water and some Panadol. Somehow my mother overheard that I was sick and immediately texted me saying to forward that following text to my "boss", JW of course. Well I shall not put the exact words here but somewhere it read, for me to get a doctors approval if not she will not allow me to run, with the perfect topping.

You know how mothers can find all sorts of reasons or excuses, whatever you call them to prohibit you from doing something if they find it troubling. Well my mom had a damn good one. So she topped off the message really nicely saying this, “I have several friends who dropped dead when they exercise when they are not feeling well". Wow! That really didn't help at all, it wasn't just 1 or 2 friends she was talking about. It was several, my mom was serious. That really didn't help my morale because I personally know how hazardous it is to run with a sickness, not to mention the recent incident at the Adidas KOTR. I have to admit, I was paranoid because the idea of a cardiac arrest was something that I couldn't just ignore because I seriously wasn't feeling too well.

Anyways, I took two Panadols and went back to bed for a couple more hours. When I got up I felt relatively better but all my joints were aching and my muscles felt awfully dehydrated. YIPPY I know. Somehow I have a tendency of falling into such calamities in such events, Hans pointed out. I couldn't totally disagree with him.

To cut the long story short, when I reached the race site my fever had subsided but the after effects was still lingering. Not to forget that it could come back any minute as I believed it was the Panadol’s magical properties just suppressing the fever. I, secretly being the wannabe SPARTAN warrior still wanted to run anyways. To be honest I didn't know how I would hold up. All I knew I had to do was hold up a tough front as best as I could and just 'Blaze that shit' when the gun sounded.

As you all heard, we didn't get a good start to the race, no need to even bother mentioning miss CLOWN FACE from Astro. Seriously I now have this awfully warped negative perspective about aunties with HEAVY make up. They always seem to be like this infamous soon to be world famous AGNES from Astro. God bless her bitter soul. HAHA I HOPE SHE GOOGLES THIS!

So the gun sounded. I think it caught all of us by surprised, immediately I felt a stampede behind me pushing and shoving. My race started with a mini hurdles event trying to dodge cones and a tripping Edm. Thank goodness all of us made it pass the starting point alive and avoided the fate of MUFASSA ( Simba's father, in case some of you had a deprived childhood) who was trampled by wilder beast.

The first KM was still alright, but I didn’t feel the normal spring in my step and the strides I took were not as wide as normal. That was expected based on my circumstances, I didn’t expect full form. Thing is after that first kilometre, my legs were burning up unusually fast, I wasn’t feeling any recovery at all no matter how I changed my stride and it was becoming increasingly difficult to breathe. At this time I was ahead of JW, Lyn and Hans. Edmund was about 20 metres ahead of me and fading into the distance.

Soon I realised that it was not possible at all to follow Edm, after awhile he was gone. Pacing Edmund sounded really good before we started the race, but I was quickly brought to reality because finishing the race itself started to seem like an impossible task. I was actually clutching my waist as I ran. WTH! How can that be? I crossfit! I carry sandbags and shit, I eat this kinda distance for breakfast, I am after all from Pushmore, and I am HARDCORE. Well not at that moment, after a little more than 2 KM I was gone, I swear I wanted to vomit, collapse, crawl into a hole probably in one of those big trees outside Zouk and DIE.

“Let’s Go John-Son!” said a voice from behind. It was our CEO Champion JW. He quickly passed me and set the pace. I thought to myself maybe I’ll follow the leader. NOPE, that didn’t work. FAIL.com. I was dead, right now I was on auto pilot mode, no more petrol left in my tank I was using the momentum I have built up from before to continue. Fuelled by his personal goal to hunt as many fitness first people as possible, he too disappeared. I later found out, He got 3 of them.

Soon Lyn caught up to me. I was like OH GOD !! LYN ! the girl of our team. I know she is a monster, but still it wasn’t something I couldn’t handle. Wrong again, this was the third time. She overtook me to win first place for the women’s open category while I finished just behind her. Trust me I tried to sprint but I just couldn’t go. I would say this was honestly the most “mind FUCKING” race I have ever been in regardless of the distance. Yeah only 4.5km even though it felt like 5km. I finished the race with a time of 23 mins and was placed 25th in my category, 3 mins shy of my personal goal which I was pretty sure I could achieve.

So here is the thing. It might seem like I am simply complaining, but it is more than that. From tough adversities we learn our most valuable lessons. Remember that. I mean I could easily say, yeah If I didn’t have a fever we could have won a medal because I definitely could have ran 10 secs faster at top condition. Ok I am guilty of that, I have been saying that. Fact of the matter is we still got 4th place and was 10 secs shy regardless of the circumstances. But I am through with that, that’s right, I am done. Only losers complain like that.

Life is just like that, you can spend months trying to plan and simulate every given scenario, but when crunch time comes you just got to do everything you can with everything you have to get the job done, no excuses.

The thing that matters is stepping up to the plate and taking it right on with all that you have and finishing it. That is what is most important because nobody gives a damn about your circumstances. Why do we pushmore? Why do we train intensely for the unknowable and the unknown? Simply so that regardless of what life throws at you we can persevere.

I persevered and dragged my ass through that race. Yeah the results weren’t up to personal standards but I finished it even though I could have quit many times during the race and simply say “OH IT WAS THE FEVER” .but I pulled through because I believe subconsiously I was conditioned to not give up because after all“DNF is forever”.

Thank you Eddie, Karen, JW, Edm, Hans for understanding and making it easy for me. We will make it next year for sure. Moving forward is so much easier when there is a great team like you guys.

Yeah, this was a long winded post but I am still sick at home so I have plenty of time. Thanks for spending your time to read this. You deserve a present for persevering this long. So here is your gift in a form of a timeless proverb:

…. it ain't about how hard ya hit. It's about how hard you can get it and keep moving forward. How much you can take and keep moving forward. That's how winning is done!”

~Rocky Balboa~


John-Son Oei

WOD 081309

In 15 minutes, do as many rounds as possible of:
10 Medicine Ball Cleans
10 Pull Ups

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Wednesday, August 12, 2009

WOD 081209

45-30-15 reps for time of:
Kettelbell Swings @ 24kg
Push Ups
Double Unders

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081209 Wednesday

The Rat Race for Me

Pardon my language. The race was mind fucked up. A mere 4.5km run was by far the hardest, mind demanding race that John-son and myself went through throughout our entire lives. We crossfit for a living, lifting weights much heavier than our bodyweight, pulling and pushing and yet when we were out there, it was the toughest, hardest , mind screwing thing we ever had to go through. It was a freaking mental torture.

My three little toes on the right foot were killing me with the sharp pain after each pounding on the road. Both my feet were burning up from running on the tar road. The first 400 meters into the race and I knew it was a bad day. My legs would not listen to me. It did not move like trains’ wheels as how it is suppose to do. Going down the first slope, I was immediately left gasping for air. I knew then I was screwed. I had 4.1km to go. It did not help watching Jonathan struggling for the first 2 km while passing me. He was literally thrusting his hips forward violently. He too, had difficulty after just finishing the CEO’s Race of 1.5km just minutes ago. If the mighty JW was struggling, I knew I was in for a ride; a bloody long ride.

Prior to the run, Johnson caught a nasty bug and was down with fever, sore throat and a sore neck. He too was not sure if he could make it for the entire run. However he did it but it was hell; literally. I would let him tell you his story when he gets better.

Minutes before the race when all the participants gathered at the starting point, we had an incident that mind screwed us too. The nasty and attitude side of people began to show. We were separated from Edmund by a lady named Agnes who represented Astro. Lynn kindly asked her if she could allow us through to at least be with Edmund and to start off the race as a team. She did the nastiest thing in the whole world a lady, taken from a man’s damn rib could do. She stared at us coldly and moved to the empty spot to block us from going through. I started the race with that lady’s face in my head and like how we do kettle bell swings, I was swinging her head.

2 to 2.5 km into the race, I reached Passion club next to Menara Ta across KLCC. All this while I was pacing Lynn, following her in a range I can identify her runners id. Once I passed that, the mental torture began. I immediately felt like throwing up and my mind kept asking me to stop. In order to overcome this horrible feeling, I came up with an idea. I was going to start counting and just keep doing that till I finish. “1…2…3…11…27...shit” this isn’t working. Next up, I tried Brian Mckenzie’s, crossfit’s guru of running, method of motivation. I was to find an object 200m ahead of me and just run as fast as I could to it then find a next object and repeat it till I finish. My first object was a bloody old tree. Once I ran to it, I could not even focus on the tree. My life just got worst. Lastly, I tried chanting a mantra to myself. “Come on, Hans, you bloody can do it” “Come on, Hans, Pushmore is on your shoulders” “Come on, Hans, Eddie’s waiting at the end for you” Come on, Hans, You can do fran they can’t” It bloody worked. It helped me a little bit in easing the hellish run I was in.

Funny thing about me is that I am always fortunate to experience out of the world, WTF (What-the-fuck) kind of moments. While I was running, suddenly a voice from behind commented whilst passing me with a cocky face “Come on man, you’re Crossfit Malaysia, you definitely can run faster” I was left with another WTF expression. Then, while running again, suddenly another voice from behind whilst passing me “Ini-kah Crossfit Malaysia” with another cocky face. I was how-you-kiss-your-girlfriend-close close to stopping and making history in the entire Rat Race to beat up somebody and still make it sub 25 minutes. I stared at him and just continued. Guess what, the world just love the fattest kid of the Pushmore team like how you all bully the fat ones in school with the taunting and waiving of lollipop in their face. Not once, not twice, but more than eight times I was taunted while running. I swear I did not tattoo a number 2 behind my back to insult them that, that was the number they were getting if they continued running behind me. I figured and left it at the conclusion that they were jealous of my crossfit ass shaped so nicely due to squats.

With every aspect challenged, the last 1.5 km was a climb after Shangri-La hotel to the finishing line. From there onwards, it was all fifth geared. However it the worst 1.5km ever. I could not breathe and I had the throwing up feeling again. My head lacked oxygen and my vision was blurry. The rain and sun combination did not contribute positively at all and I was mind fucked. I just could not run anymore but I did not stop. As I turn into the last hill, I went all out hoping it was the last climb. But I was wrong, after that turn; I had one more turn to go. By then I was fully exhausted. Not to forget I was violently elbowed from behind just before I went into the turn. Like I said, I am a freaking magnet for the nasty and bitchy.

As I reached the finishing line, I collapsed into that famous fetal position after a tough workout. My head was spinning. I always tell the first timers in the gym to let me know how they feel whenever they start their workout. I tell them if they see stars its fine, but if they see black spots, please tell me. I was seeing black spots and a freaking galaxy of them. As I met up with Johnson, a great feeling of disappointment hit me. I did 4.5km in 25 minutes. Only three days ago, I did it in 22 minutes. Johnson did it in 20 minutes but this time he did it in 23 minutes. We both just looked at each other and we both knew. Brotherly instincts, we knew we could have done better and at least widen the window of chance of winning this race. We felt we had let down the team, Pushmore and Eddie. That feeling sucked big time and personally I hate losing. I may sound cocky, but I know I trained hard for it and was capable of so much more.

This race was gruelling. A mere 4.5km but an extremely tough one. The toughest in my entire life and truly a rat race. What I have learnt from this is humility. We crossfitters may be able to carry twice our bodyweight, lift tyres, and throw sandbags, hang upside down and so much more. But that does not mean that we are great in everything. I underestimated a run of 4.5km and through this, I am going to learn from this and train harder not only in just running faster, but on becoming better, as an athlete and also as a human being. Remember, it is not how good you already are, but how great you can be. I will be in the gym tomorrow ….. working on it.


Pre-Run Photo of the Pushmore Team

Edmund

Jw

Lynn & John-Son

John-hans

Congratulations to Jw and Lynn for winning the CEO race and first place for women open category respectively. They are monsters and they showed beastly characteristics today. They blazed the shit and deserved it. Well done guys !

A big thank you to Eddie for allowing us brothers to represent this organization and also for the chance of running in this race. It was a great experience and we truly cherish it. The love and kindness shown from both Eddie and Karen shows us why we are who we are and is a reflection of the Pushmore Community. A place where love and grace flows abundantly. Not forgetting also, our superstar, Chern Shi An who just release his STARDOM album which you can get at our gym, for taking time off to spend a whole afternoon supporting us and taking pictures of us. All this pictures are courtesy of him. Thank you to Ping too for coming. Your presence made a difference and that is why your husband won the race ;)

Eddie, Ping and Karen

Signing out with a new found hunger for improvement,
John-hans and John-son Oei


Tuesday, August 11, 2009

WOD 081109

Four rounds for time of:
400m Run
50 Squats

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KL Rat Race 2009

As most of you have seen on the link Karen posted, we will be running this evening at 5.00pm in the 10th edition of the KL Rat Race. The team event will be a 4.5km route around KL's Golden Triangle with the start and finish at the Bursa Malaysia. For more info, check out http://www.klratrace.com.my/. Stay tuned for Twitter updates on the race results! Here's a shot of the team that appeared in the Edge Financial Daily:-

From left: Johnson, Johnhans, Jonathan, Lyn, Edmund.

Monday, August 10, 2009

WOD 081009

100 Pull Ups for time.

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Saturday, August 8, 2009

WOD 080809

"Andrew"

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

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Friday, August 7, 2009

WOD 080709

3 Rounds for time of:
30 SDHP @24kg
30 Wall Balls Shots @ 20lbs


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And these are our weekly updates !


Pushmore T-Shirts are out.....


No it's not the same ones, these are news ones. Remember the PUSHMORE T-SHIRT PHRASE competition which was finally won by Anna's winning phrase. yeah, that one is out.


What more? it is in full pushmore colours with a thought provoking cool phrase ...

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

Well, WHAT ARE YOU WAITING FOR FOOL !? come over to PUSHMORE and get one now for only 29.99 or to save the hassle, simply RM 30. Sizes are similar to the other pushmore Tshirts. Pics will be up soon.

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*! STARDOM !*


How many of you dream of seeing a famous pop star?
How many of you dream of even walking side by side a famous pop star?

How many of you dream of even being in the same room of a famous pop star?

How many of you dream of even touching and talking to a famous pop star?

I have ....

and its been too long of just dreaming for me ...

BUT NOW I CAN DREAM NO MORE ! Why ? Because there is a famous pop star in our midst ! He's famously known as 陈势安 ( Pronounced Chen Shi An ) or Andrew Tan.


For those of you who do not know who is he, Andrew Tan Say Aun hails from Penang. He is the first runner up in the Astro Talent Quest 2006. He has amazing potential and definitely a jewel that was unearthed in the Astro Talent Quest. With such amazing talent, he was definitely not made for second place and emerged champion the same year in TVB8 International New Talent Singing Competition. Soon after, awards followed him and he won best chinese album in the AIM 2008. With such a glittery tail, there was high expectations for his second album. Indeed Stardom, which was just launch on the 5 of August lived up to the expectations. A mini album Vol.1 which has six tracks, it is definitely a value buy. Look for track number 2 which is personally my favourite and a must to listen to !

The great news is that you can now get your hands on it at the Pushmore Gym ! Come and grab your copy now in the bid to support him ! Please say no to piracy !


Get an original one for yourself and if you happen to see Andrew around in the gym, you might even be able to get a personalized autograph. I know because i got my signed by him and it says DEAR JOHNHANS !



SO COME AND GET ONE NOW !!!

Andrew has been working out in Pushmore since September last year. At first, he used to come in around 12 in the afternoon just before the gym closes at 1. My first impression towards him was that he was a shy guy. This was because he only talks to Jonathan and would work out quietly in the corner. However these have change over the past months. As you all know, he is one of the top noise makers in the gym now along side Anna. He has become closer to all of us and definitely a man of humility. He never turns down an offer to teach anybody any movement if he knows it. He explains it in his own way and has help out members of the gym tremendously. He is also the person that taught me the proper way of doing a free standing handstand. Thank you again Andrew once again !

So guys if you happen to see him around the gym, go up, chat with him and congratulate him. After all, it is not an easy task to come out with an album. Well done Andrew and the entire PUSHMORE GYM is very very proud of you ! Looking forward to more albums to come!

John-hans & John-Son Oei

P.s try to look out for the famous orange man at the back of his album ;)

Thursday, August 6, 2009

WOD 080609

21-15-9 reps for time of:
Double Kettlebell Front Squat @ 24kg
Handstand Push Ups

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Here's a lil something for all of you who ask, "WHAT IS A PALEO DIET/ ZONE DIET"?



Wednesday, August 5, 2009

WOD 080509

Five rounds for time of:
Run 400m
15 Kettlebell Swings @ 32kg
15 Pull Ups

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Strong, very strong.

Here's something you don't see everyday. This videos were posted on CrossFit Balboa a few days ago. Konstantinov totals 2,217 lbs on three lifts at a body weight of 308 lbs. Better yet he did it raw without the aid of a bench shirt, power suit or belt on the deadlift. And wait till you see the last video where he does pull ups. This guy is a beast!









Tuesday, August 4, 2009

WOD 080409

In 15 minutes,do as many rounds as possible of:
5 Handstand Push Ups
10 Ring Dips
15 Push Ups

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Just a friendly reminder to keep stretching those muscles for faster recovery. Remember also that the WODs are not primarily a competition, so if you are not familiar with certain movements, its ok to swallow some ego and a chill pill and use baby weights. After all the right form is MUCH MORE IMPORTANT than just carrying heavy. Take care of yourself guys, I know with the increase of people to work out with we can easily be carried away. I personally would rather have a slower time for a WOD than a week or even a month away from the gym due to injuries. Think I'll go crazy. Anyways, Here is how you SHOULD NOT stretch your lower back. That's Praveen, one of our new members. Ah the wonders of facebook. Also guys, Dump that dirty habit.. yeah I am talking about smoking. No matter how good your form is, you will never be able to reach ELITE fitness if you keep that up.

Just felt like being naggy,

Peace out,

John-Son Oei

Monday, August 3, 2009

WOD 080309

Three rounds for time of:
15 Kettlbell Clean & Jerk 24kg/16kg L & R
21 Pull Ups

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Happy Belated Birthday KaiBin and Luxanne !

We have personally known Kaibin for many years before. He is a great friend of our older brother and we welcome him as family. When growing up, I remember him always possessing a great deal of athleticism. He runs for high school, plays basketball and is passionate about football up till today. He's really quick with his feet and speed has always been on his side. This attribute has favoured him tremendously ever since he started crossfitting with us three months back. He quickly killed most of the workouts and has reach great PR time for most benchmark workouts. I am afraid to say that he has become a freaking beast in such a short period of time. This really shows that mutants do exist real life and not only in tv. For most of you who do not know, the extraordinary lady who comes with him dilligently is his girlfriend for which they have been together for dinosaur years. I am not too sure exactly how long but that is something for all of you to find out. So go ask them! If you do not know who they are, its a great icebreaker. After all, we are all family. Here is a picture of a younger Kaibin!


I have always known Luxanne as John-sons' high school friend since form 1. Her younger brother Boon is my junior of one year. Throughout high school, we have always known her to be one of the "popular girls" in school. She grabs as much attention as my stomach when it does the wave. Pushmore is very proud to have her in our family. Actually I am because Lu xanne is a model, not only a normal model, she is a prestigious 'J" model and a cover girl. I do not know exactly what J model is but who gives a damn. SHES A MODEL ! IN OUR MIDST ! Not only is she pretty but she's as strong as an ox at heart when it comes to workouts. She is what we call the silent achiever. She is very precise and determine when she comes into the gym. She does not waste time and she heads straight to the warmups then workouts. You hardly hear her complain and she never quits. She has my respect and has totally convinced me otherwise on what models are made of. Here are some nicer pictures of her without all the sweat and weird faces made during presses.




Sorry for being abit stalkerish. I am a natural at it. I have hone my ability to do that ever since I could use the internet searching for ladies. Anyways to both of you, I know you had a good birthday from the parties that I heard was held but none of us were invited too. Continue being who you are and continue kicking ass at the workouts. We are very proud to have both of you in our gym! Once again, from the entire Pushmore, HAPPY BIRTHDAY!!

John-Hans & John-Son

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Challenge of the week : Max Reps Pull Up

Saturday, August 1, 2009

WOD 080109

With a continuously running clock, do one Burpee the first minute, two Burpees the second minute, three Burpees the third minute, continuing as long as you are able.
*Use as many sets each minute as needed.

Compare to 012409

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