WOD 093009

Deadlift 5-5-5-5-5

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What is a Deadlift?

Hans getting 352lbs off the ground.

"The deadlift, being no more than picking a thing off the ground, keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise." - Coach Glassman

We will be running Deadlift technique classes this evening at 10:30am, 5.00pm, 6.00pm and 7.00pm. If you haven't signed up yet, call us to book a spot!

Here is some recommended reading, courtesy of the CrossFit Journal:-

The Deadlift

A New, Rather Long Analysis of the Deadlift

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........Maybe You are not sleeping enough

WOD 092909

"Lynne@PushMore"

Five rounds for max reps of:

Ring Dips

Pull Ups

*There is no tine component for this workout.

**Compare to 032409.

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Deadlift Technique Classes

We will be running classes on the finer points of the Deadlift tomorrow evening at PushMore. Don't know what a Deadlift is? Join the class! The classes will be at 10:30am, 5.00pm, 6.00pm and 7.00pm respectively. Each time slot is limited to 10 participants per class, so grab your spot now. You can register yourself at the gym front desk. See you there!

WOD 092809

"Karen"

150 Wall Ball shots for time.

*Compare to 052709.

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Recommended reading:-

Functionality and the Wall Ball, courtesy of the Crossfit Journal.

We're waiting..

WOD 092609

Three rounds for time of:

30 Medicine Ball Cleans @ 10kg(M)/5kg(W)

30 Push Ups

30 Walking Lunges with a 20kg(M)/15kg(W) Plate Overhead

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Refresher on the Medicine Ball Clean:

WOD 092509

21-18-15-12-9-6-3 reps for time of:

Handstand push-ups

L-pull-ups

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Hello barbell!

WOD 092409

100 Single Kettlebell Clean & Jerk @ 24kg(M)/16kg(W)

*Do 5 Burpees each time you place the kettlebell down. These are total reps for both arms. There is no limit to hand switches. Record total time and number of burpees done, if any.

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CLICK ME *The tool you just might need ! 

WOD 092309

For time of:

Run 400m

50 Pull Ups

Run 400m

50 Push Ups

Run 400m

50 Sit Ups

Run 400m

50 Squats

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Wishing you all the best in London Jason! You will be missed at PushMore. Keep getting fitter, faster and stronger! See you in 12 months!

And to Nimalan and Mei Ting, keep up the good work! We'll be waiting for your return from UK too!

WOD 091909

With a 15 minute time limit:

Run 1.6km

AMRAP Burpees

*For this workout you have 15 minutes. Start by running 1.6km. With any time remaining perform As Many Reps As Possible (AMRAP) of Burpees. Burpees are chest to deck and full extension at top with both feet leaving the ground. Post time for the run and number of burpees completed to comments.

Workout courtesy of Crossfit Calgary.

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Reminder: We will be closed on the 21st (Monday) and 22nd (Tuesday) of Spetember 2009 in conjunction with the Hari Raya break. Happy holidays!

WOD 091809

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

Kettlebell Snatch @ 24kg(M)/16kg(W), R & L

Strict Pull Ups

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Jonson - the Duracell Bunny's got nothing on you. Keep up the good work brother!

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A life not examined is a life not worth living 

"The unexamined life is not worth living."

~Socrates~

 (469 BC - 399 BC)

I personally believe in the power of words, that words shaped the world or at least shapes our world. Words reflect the very thoughts we think and reveals the true character of a person. Words should not be undermined or underestimated.So feast your eyes on those 7 words above which questions your very existence and don't forget to digest !

How do we know if we haven't been examining our lives properly? Simply when we have not changed a thing we do. 

It is funny how little time we actually take to examine ourselves when it is actually a vital part of our personal growth in every aspect. In our case, our fitness development. However, do not overlook this lesson which could and should be applied in our ever endeavor. I guess, peeling our open our layers do reveal many things that we don't like. It also doesn't help as well that we somehow are more likely to pick up on our flaws more than our strengths making the whole process of self examination painfully inconvenient. 

Thing is as the above phrase points out to us, If we do not do so, our lives are pointless. Not because we don't matter but simply by the fact that our lives will be in a sorry, miserable and pathetic state that it isn't worth living. We will be going through the motions day in and day out, fearing the same fears, making the same mistakes and using the same excuses about the same weaknesses. 

So when was the last time you examined your life and by examine I don't mean, "oh, my butt looks a lil big, I think I should diet". By examining I mean, questioning the values and principles you live by and making its connection with your attitude, beliefs, thoughts and work ethic which ultimately translates to the sharpness in your form, your determination in the face of exhaustion, your patience when you fail your double unders again and again. 

Self examination is incredibly tedious but it the outcome is a fitter, faster, stronger you. Sounds Good ? Do it. 

I know it's all so heavy today but I LOVE YOU,

John-"the mirror"-Son

P/s check out the Oei Brother's blogs for more stuff. 

WOD 091709

In 20 minutes, do as many rounds as possible of:

5 Knees to Elbows

10 Kettlebell Swings @ 24kg(M)/16kg(W)

15 Double Unders

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WOD 091609

Three rounds for time of:

21 Sumo Deadlift Highpull @ 24kg/16kg

21 Ring Dips

Maximize intensity on this workout. Go hard and fast!

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Hari Raya Holidays

Please note that we will be closed on the 21st (Monday) and 22nd (Tuesday) of September 2009 in conjunction with the Hari Raya holidays. To all our friends celebrating, wishing you a Selamat Hari Raya!

WOD 091509

Seven rounds of:

Max reps Single Kettlebell Press L & R.

*Use the heaviest Kettlebell you can press for this workout. There is no time component to this workout. Record reps for each round.

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WOD 091409

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Record reps from all 32 intervals.

Compare to 123008.

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Sandra getting down on the squat.

WOD 0911209

Three rounds for time of:

50 Double Unders

40 Walking Lunges with 25lb DBs/12kg KBs

30 Push Ups

20 Pull Ups

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WOD 091109

In 20 minutes, do as many rounds as possible of:

Run 400m

Max reps Handstand Push Ups

*Note number of Handstand Push Ups completed each round.

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Overcoming anxiety in Pushmore and Life

(or for some it could mean the same thing, shame on you)

All of us have in one point or another worried about the future. We worry about whether we will have the qualities to move forward, about whether we will ever advance from the thick green band in pull-ups or be able to graduate from the baby weights. Feelings and thoughts like these are inevitable and is not necessarily a bad thing. It is after all the first step to understanding and making sense of a challenge. Miyamoto Musashi, Greatest samurai ever said you will never know heights if you haven’t tasted depth. Similarly we will never know true strength when we fail to realize our weaknesses.

I know acknowledging weaknesses can be a very humbling experience and indeed one that could potentially stop you from pursuing greater heights in fitness and life. Thing is, we have the choice to decide if we will use it to fuel our passion to push on and more or be disappointed by it. Those who are familiar with motivational lines and phrases should understand that overcoming your plateau starts with lifting heavier and bigger in your mind.

“Mind over matter” is definitely an overused phrase. But the principle of truths that lay behind it is vital to our pressing on in the future. It is really not a complex issue to understand, First we have to acknowledge that it doesn’t involve little ounces of telekinetic energy bestowed only to the fortunate to lift their burdens out of the way at the very moment of need. Truthfully, the miracles of the mind power translating to reality work for those who understand that it can only happen through endless dedication to sharpen the mind and elongating the threshold of mental failure. That’s right, everyone fails, and it is how long you hold on and perseveres till the magic moment happens. Champions understand this, so you train your mind and body to endure pain and drag for the longest time possible. Indestructibility is for story books and movies, real life hero’s understand that the only we can get stronger is train to fail slower. That way when everyone falls, at least you will be the only one still up, be it on your knees.

Now that I’ve got you thinking, what are you going to do now to overcome the demons which plague your being? What is the next big step or sacrifice that you have to make? I would say that would not be necessary. All it takes is little steps. Remember how some of you felt like joining a gym wasn’t for you? Or you wouldn’t imagine yourself being committed to being fit. Well look where most of you are now, you’re freaks. We probably have to take out more effort trying to keep you away from the gym than otherwise. All it takes is just enough strength to carry that ass of yours into Pushmore or whatever gym you train at, and trust me, you will progress. As long as there is intentional effort to move forward, you shall, even if you fall, make sure it’s towards the positive.

Do not underestimate you progress and forget your humble beginnings. Enjoy the pain and challenges where you are now because it will only be mole hills when you face the mountains in the future. Do continue to envy the fire breathers that seem to flood YouTube but do not be discourage, dare to dream, we will get there soon! Fitness after all is a lifelong journey, if it seems long , have a friend accompany you, enjoy the scenery, keep yourself occupied with something positive and you will be at your destinations in no time.

John-Son

Btw I have started a blog to document my journey, feel free to check it out.. *CLICK* and John-Hans too. *CLICK*

WOD 091009

Four rounds for time of:

25 Pull Ups

25 Burpees

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Burpees, toddler style:-

WOD 090909

Five rounds for time of:

9 Kettlebell Press @ 24kg/16kg, R

9 Sit Ups

9 Kettlebell Press @ 24kg/16kg, L

9 Sit Ups

*Scale weight as needed for the KB presses. Sit ups are unanchored.

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WOD 090809

For time of:

42 Kettlebell Swings @ 32kg/24kg

21 Ring Dips

30 Kettlebell Swings @ 32kg/24kg

15 Ring Dips

18 Kettlebell Swings @ 32kg/24kg

9 Ring Dips

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Jerry going full range on the KB swing.

WOD 090709

For time of:

Run 1.6km

20kg/45lb Kettlebell/Dumbell Thrusters, 21 reps

21 Pull-ups

Run 800m

20kg/45lb Kettlebell/Dumbell Thrusters, 15 reps

15 Pull-ups

Run 400m

20kg/45lb Kettlebell/Dumbell Thrusters, 9 reps

9 Pull-ups

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YES, we're open today! Take note that workout hours are from 4.30pm-8.30pm. See you in the gym!

WOD 090509

Three rounds for time of:

Run 800m

50 sit Ups

25 Kettlebell Swings @ 24kg(M)/16kg(W)

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Workout on Monday!

We're normally closed on public holidays, but take note that the gym will be open from 4.30pm-8.30pm on Monday. So if you need your PushMore fix, make sure you come during those hours!

WOD 090409

For time of:

21 Kettlebell Cleans @ 24kg/16kg R&L

30 Pull ups

15 Kettlebell Cleans @ 24kg/16kg R&L

24 Pull ups

9 Kettlebell Cleans @ 24kg/16kg R&L

18 Pull ups

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WOD 090309

Three rounds for time of:

15 Dumbell Squat Snatches @ 35lbs, R

21 Push Ups

15 Dumbell Squat Snatches @ 35lbs, L

21 Push Ups

Some pointers for the DB squat snatch from Crossfit.com:-

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Please take note that we will be closed on Monday, 7th September 2009 in conjunction with the Nuzul Quran public holiday.

WOD 090109

Three rounds for time of:

400m Run

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

12 Handstand Push Ups

Compare to 062409.

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WOD 090109

Ten rounds for time of:

3 Weighted Pull Ups @ 45lbs/20kg

5 Strict Pull Ups

7 Kipping Pull Ups

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