WOD 103109

"Power Elizabeth"

21-15-9 reps for time of:

Power Clean 60kg(M), 50kg(W)

Ring Dips

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One of the original CrossFit firebreathers, Greg Amundson, doing "Power Elizabeth":-

WOD 103009

Four rounds for time of:

50 Walking Lunges

50 Sit ups

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WOD 102909

Press 3-3-3-3-3

Push Press 3-3-3-3-3

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Is that it?

Over the past few weeks, we have started including more strength days into our workout programming. The question has often come up, is that it? Is doing 5 sets of 3 reps enough? With the majority of our workouts in the past being Pukie inducing sessions(pools of sweat, seeing stars, the room spinning around etc.), strength workouts would be something new for most PushMore-ians.

Why a strength workout? The obvious answer would be to get stronger. If you have to ask why get stronger, consider the following quote:-

"Strong people are harder to kill than weak people and more useful in general." - Mark Rippetoe, author of Starting Strength.

Strength is important. No two ways about it.

To get the most out strength days, here are some pointers:-

1. Technique. Strength days normally focus on one lift(Deadlift, Squat, Press etc.). So after a general warm-up, work on your technique before starting on your lifts. Strive to iron out any issues you may have with the movement. Get a coach to check on your form. Technical flaws in movement can only get worse when you add weight to the equation.

2. Sets and progressions. Start with a light weight and do a set of 3-5 reps to groove in the movement. Start your first set with a weight you know can lift. For example, if your 3RM(RM=rep max) for a press is 70kg, start with 60kg or even less than that. Aim to build up to your previous max by the fourth set. On the fifth set, attempt a weight above your previous PR. If you're unsuccessful, just drop the weight back to your previous max. However, if you have not established a previous max, be more conservative with the increases in load. You can always come back another day and try a heavier load.

3. Rest. Between sets, a general rule would be to rest about 3-5 minutes between sets. If you think think you need more rest, take it. When doing heavy strength workouts, mental preparedness plays a big role as well. If you don't feel ready, don't go yet.

4. Intensity. Strength workouts are intense on a whole different level. Depending on the rep range, you may be working extremely hard in the anaerobic(without oxygen) zone for 2-3 seconds each rep. When you take into account the entire set, this places a huge a systemic load on your entire body and nervous system. You may not feel a "pump" similar to doing a met-con workout like Angie or Fran but you should feel like you put everything you had into the lift. And if you are lifting a near maximal or maximal weight, the load on your central nervous system is even larger. So, yeah, strength days are intense.

5. Show Up. Most important of all, show up. You can't get stronger from just watching other people lift weights on YouTube.

Happy lifting!

WOD 102809

Three rounds for time of:

Run 800m

12 Weighted Pull Ups @ 20kg

21 Burpees

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WOD 102709

For time of:

10 KB Clean & Jerk @ 24kg/16kg, L&R

50 Double Unders

8 KB Clean & Jerk @ 24kg/16kg, L&R

40 Double Unders

6 KB Clean & Jerk @ 24kg/16kg, L&R

30 Double Unders

4 KB Clean & Jerk @ 24kg/16kg, L&R

20 Double Unders

2 KB Clean & Jerk @ 24kg/16kg, L&R

10 Double Unders

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The Kettlebell Jerk

The jerk is one of the three main exercises utilized in kettlebell competition(the other two being the snatch and the Long Cycle). Primary muscles involved are the quadriceps, calves, shoulders and core.

The jerk develops strength, explosiveness, endurance, work capacity and core strength. In terms of functionality, the jerk is a fantastic exercise for developing explosiveness in a vertical plane using a short range of motion.

In a kettlebell competition, male athletes will jerk two 32kg bells continuously for 10 minutes. With the goal being to complete as many reps as possible, the competition is physically and mentally challenging as placing the bells on the floor is not allowed during the 10 minutes. The jerk, being a competition lift where efficiency is key, utilizing anatomical breathing is a must. Thus, inhale as the bells are thrust up, exhale/inhale at the top and then exhale/de-pressurize as you lower the bells back to the rack position. Since pacing is important variable in this exercise, you may take several breaths in the rack position and even overhead to facilitate recovery between reps.

Key points:

- After cleaning the bell to a racked position, the bell is accelerated overhead via an explosion of the legs.

- The bell travels upward close to the body's centerline - a different groove from a military press.

- After using initial leg drive to bump the bell upward, add in a second knee dip to get under the weight and lock the elbows.

- The upward movement is finalized with the both the arms and legs locked.

- The arm/shoulder position should be rotated medially(towards the body's centerline) at approximately 45 degrees.

Source: International Kettlebell and Fitness Federation.

WOD 102609

"Cindy"

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

5 Pull Ups

10 Push Ups

15 Squats

OR

"Mary"

In 20 minutes, complete 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 082409.

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Here's another notorious couple of "girls" from CrossFit - Cindy and Mary. Both are a triplet of bodyweight exercises put in a 20 minute max work output format. Most of you would have experienced "Mini Cindy", same format, but done for 10 minutes.

The exercises for "Mary" would definitely be more challenging in terms of strength and skill, but that doesn't mean "Cindy" is a push-over. Both girls are extremely challenging when they are tackled at full effort and intensity.

My personal experience with Cindy is that it is completely heart and lung-busting while Mary just wipes you out with the pull ups. But then, that's just me. Whichever girl you choose, you are in for a great and intense workout.

For those of you coming in today, spend some time practicing the movements during the warm-up. Focus on the range and technique of each movement. Remember, perfect practice equals perfect movement. Once you've keyed that in mentally, you're ready for the workout. Pay attention to your form and range, especially in the later part of the workout, when fatigue sets in.

So, who's your girl?

WOD 102409

"Fran"

21-15-9 reps for time of:

Thrusters @ 40kg/30kg

Pull Ups

Compare to 042909.

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How fast can you "Fran"?

"Fran" is another classic benchmark CrossFit workout. This couplet of two exercises induces fear and excitement among those who have had the opportunity/ill fortune to do this workout. It's a fantastic combo that works the entire body from core to extremity.

Because both exercises are such huge compound movements, it takes intensity through the roof. So here are couple of points to note for those of you coming in for the WOD today:-

- Maintain good form. I've mentioned this many times before, but it is essential that form is maintained when fatigue sets in. I know you want a good time on Fran, but don't get injured for your ego.

- Intensity. Fran is intense and that's precisely what we want in a workout. But remember, take a break if you need to. Otherwise Pukie might be paying you a visit.

Enough said, on to Fran!

WOD 102309

Four rounds for time of:

10 Deadlifts @ 60kg/40kg

25 Push Ups

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The Push Up

A simple enough exercise - push ups. All you need is the ground and you, which means you can do it virtually anywhere. Everyone's done them at some point in their life, whether in high-school PE or part of a structured workout program.

Simple as a push up is, there are actually many variations to it. Close grip, wide grip, elevated or even one arm push ups, one has many options when it comes to implementing push ups into a workout.

But really, why should we do push ups? The ability to hold your body in a solid plank position and push it off the ground is an excellent way to train an athlete's upper body and core strength. Which means if you can't do a solid push up yet, you know what you need to work on.

The following is a link to an excellent article exploring the push up in detail with progressions as well as tips on how to get the most out of this "simple" exercise:-

The Push Up

WOD 102209

Three rounds for time of:

15 Hang power Cleans @ 40kg/30kg

Run 400m

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What's a Hang Power Clean?

The Hang Power Clean is a barbell clean with a specific set of parameters. The term "HANG" refers to starting with bar in a mid-thigh position and "POWER" refers to catching the bar in the rack position before the femur(thigh bone) breaks parallel.

The Hang Power Clean is an explosive movement that develops power, speed and coordination. It involves almost all the major muscles of the body resulting in a very potent and functional exercise.

Essentially, as Coach Mike Burgener puts it, it is a jump and a land. It trains an athlete to generate force within a short space and time. If you watch the video, the bar does not go past the knees before the athlete drives into a full hip extension, followed by a shrug of the shoulders with the elbow whipping up and under the bar quickly to a solid catch/rack position. It is important to note that the it is the hips that are initiating the drive of the bar upwards and not a pulling motion of the arms.

Done for low reps and heavy loads, it is fantastic for building explosive power and for high reps at lower loads, it can be a killer full-body conditioning workout.

As this is quite a new movement for most PushMore-ians, we will be spending time with everyone who comes in for the WOD today on how to perform this lift correctly. I promise you, you will love(hate?) the workout. See you later!

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Special note from John-Son: P/S, THINK ABOUT BRUCE LEE'S ONE INCH PUNCH....... hmmm

WOD 102109

For time of:

45 Kb Swings @ 32kg(M)/20kg(W)

90 Squats

30 Kb Swings @ 32kg(M)/20kg(W)

60 Squats

15 Kb Swings @ 32kg(M)/20kg(W)

30 Squats

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Why Squat?

We squat for our warm-ups, we do them in our workouts. Have you ever wondered, why squat? As Coach Greg Glassman puts it:-

"The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years."

The squat is the exercise for your lower body. The following article is a comprehensive guide to the most foundational CrossFit movement. Photographs outline 23 points of performance for a sound squat, common faults and cues to correct them. Here's the link:-

Squat Clinic

WOD 102009

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

3 Muscle Ups

6 Handstand Push Ups

9 Knees-to-Elbows

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Have you ever done multiple ring dips or muscle ups and gotten burn marks on the outside your arms? If you have, the reason this happens is that the straps of the rings are constantly brushing against your arms as you execute the movement. The solution? Develop a stronger support position on the rings. Check out the following article for tips and progressions to a better ring support position:-

Support Strength On The Rings

WOD 101909

150 Dumbell Power Snatches @ 35lbs(M)/25lbs(W) L/R

*These are total reps for both arms. Reps can be split any way between both arms.

WOD 101609

For time of:

15 Handstand Push Ups

30 Pull Ups

45 Box Jumps

15 Handstand Push Ups

30 Pull Ups

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

15 Handstand Push Ups

30 Pull Ups

45 Burpees

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Here's a great video on learning to do handstands and handstand push ups:-

WOD 101509

"Annie"

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

Double Unders

Sit Ups

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Deepavali Holiday

Please take note that we will be closed on Saturday, 17th October, in conjunction with the Deepavali public holiday. Have a great weekend!

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Farewell Dennis and Ming Teng!

Wishing you guys all the best in Sarawak! The both of you have improved in leaps and bounds since the first day you walked into PushMore. Keep on training and we hope to see you again real soon!

WOD 101409

100 Deadlifts @ Bodyweight for time.

*Weigh in before your workout. The weight on the scale is what you deadlift for the workout.

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How to set up right for your deadlift:-

WOD 101309

Four rounds for time of:

Run 800m

15 Kettlebell Swings @ 32kg(M)/24kg(W)

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The Kettlebell Swing

Have ever thought about why one would swing an iron or steel ball overhead for reps? Well the kettlebell swing is a fantastic conditioning exercise that involves almost the entire body when executed correctly. For the exercise geeks, the major muscles involved include the glutes, quadriceps, hamstrings, lower and upper back, forearm flexors and front and posterior delts. Yes, that's quite a mouthful.

With that many muscles in the mix, coordination becomes an important part of the movement. Swings done correctly are beautiful to watch. An explosive drive through the legs and hips initiates the kettlebell's movement upwards and is guided overhead by the upper back, shoulders and arms. The downswing is received in fluid motion by the lower back and legs with a follow through to the end of the kettlebell's downward arc.

Done with a light load and multiple reps, the swing can challenge even an elite athlete's cardiovascular capabilities. Swings with a heavy kettlebell are great for developing an athlete's explosive power and core strength. The method and use of the swings can be adapted accordingly based on individual programming needs, thus making it an extremely versatile exercise.

Key benefits of the swing:-

a. Total body conditioning.

b. Develops explosive power.

c. Strengthening of the core abdominals and lower back.

d. Teaches an athlete how to create and control force and tension in the body.

e. Physical and mental endurance on long cycle training.

For further reading on the kettlebell swing, check out the following articles from the CrossFit Journal:-

The Kettlebell Swing

Swingers and Kippers

WOD 101209

"Chelsea"

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

5 Pull Ups

10 Push Ups

15 Squats

Compare to 073009.

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"Chelsea" is a classic CrossFit bodyweight workout. An athlete has a time limit of 1 minute to complete each round with the goal of completing a total of 30 rounds.. The challenge and intensity increases when fatigue begins to set in as the workout progresses. And when one gets tired, form on the exercises can become an issue. Bad form, at the least, means you are getting less effective training done during the workout. Worst case scenario? You could get injured. So, here are a few tips for those attempting this workout:-

1. Range of Movement(ROM)

There can be no compromise on form and ROM. It's either you did it right or you didn't. If your chin does not clear the bar on the pull up, it's a bad rep. Do your best to maintain good form under fatigue, if you don't, your coach will let you know. If your coach says it's a bad rep, don't argue. We're correcting you so that you can get the most out of your workout.

2. Pacing

Here are a couple of strategies when it comes to pacing:-

a. Crank out the reps as quick as possible. The idea is to complete the round quickly and allow for more rest between rounds. I would recommend this for those of you who have been training consistently at PushMore for 6 months or more.

b. Space out the reps evenly throughout the minute. This will reduce your rest time between rounds but will allow you to continue doing reps without burning out too quickly. If it's your first time attempting Chelsea or you are still new to CrossFit, I would recommend this method.

c. A mix of the two strategies above. For example: Using the (a) method of pacing as long as you are able and switching to (b) when the going gets tough.

2. Scaling

Adjust the difficulty of the movements depending on your current strengths. If you can do one or two pull ups without assistance, it is recommended that you use the rubber resistance bands during the workout. That way, you will be able to complete more rounds(more rounds=more work done). It's would not be very productive to do unassisted pull ups and only complete 2 rounds of Chelsea because you spent most of you 1 minute time doing the pull ups.

Keep in mind, however you choose to do it, fatigue will set in. If you're not breathing hard by round 10, there can only be two explanations - it's either you're not doing it right or you're a mutant.

All the best for the workout!

Zone Diet

For those of you who do not know what is the Zone diet, or anyone who wants to learn more about Zone diet check out Zone Diet by Dr. Barry Sears

Also, a free downloadable video version of his explanation on the zone here

Just thought I'd share.

WOD 101009

"Dianne"

21-15-9 reps for time of:

Deadlift @ 100kgs

Handstand Push Ups

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Good form..

Hey guys, I’m not sure about you but I've noticed there have been some people getting injured recently. Speaking from experience(JW: Ben partially tore one of his shoulder ligaments about 4 months ago), injury is not something an athlete would want during the course of his or her training. This post is to remind athletes including myself, that form is absolutely critical.

My point is to emphasize that form is of utmost importance when it comes to workouts. Technique is important, not only a good time. The time component can make workouts competitive, but in my honest opinion, it acts as a guide to track one’s performance throughout the course of their training. I would advice one not to take a weight or do a movement that one cannot really handle. It makes more sense to take a lighter weight and do it with good form, than to take a heavy weight and perform the movement with crappy form.

Please listen to your body. Avoid overtraining as rest and recovery are essential for improving an athlete’s performance. Lastly, please work on getting the right technique and consistency on movements before engaging in your workout to avoid getting hurt. Keep in mind, bad form does not deliver results, only injuries.

Ben Yue (speaking from experience!)

Note from JW: Whenever you have questions about workouts/movements or are not sure how to scale a workout, please approach the PushMore training team. We are committed to have everyone in the gym get fitter, faster and stronger. Keep in mind that scaling of workouts is a necessary part of each person's Crossfit journey. We train to get fitter not to inflate our egos. Train hard and train safe!

*****

A reminder to start reading up good & start journaling your progress and workouts : Click

WOD 100909

30 Muscle Ups for time.

*If you cannot do a Muscle Up, do 90 Pull Ups and 90 Dips.

Compare to 072109.

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Muscle Up Basics

For the Basics class this evening, we will be discussing and practicing progressions towards a Muscle Up. If you are still learning to MU or are still inconsistent with the movement, make sure you come for the class! There will be two sessions, 5.00pm and 6.30pm,10 participants per class, please call ahead to book a spot.

And if you haven't already read the following article, do it now. It gives a great explanation on the Muscle Up and tips on how to perform it:-

http://library.crossfit.com/free/pdf/Muscle-upNov02.pdf

See you in the gym!

WOD 100809

Five rounds of 20 Unbroken Double Unders,

Note: If you are unable to a Double Under yet, use about 20-30 mins to practice for your Double Unders before proceeding to the workout.

then:-

30 Man Makers for time. Men@30lbs, Women@20lbs

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What's a Man Maker?

As the name implies(no offence to the ladies), it's a brutal combo of exercises done one after another. Check out the following video from SEAL Fit :-

WOD 100709

50-35-20 reps for time of:

Medicine Ball Cleans @ 10kg/5kg

Ring Dips

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A note of on Ring Dips:-

What is a proper ring dip? Points of performance we're looking for:-

- Shoulders lower to the rings.

- Obvious lowering of the hips from the starting position.

- Elbows kept tight throughout movement and eye gaze forward.

- Driving up into a full lock out of the elbows at the top of the movement.

Take a look at this video of Andy Petranek of CrossFit LA, performing some great ring dips:-

WOD 100609

Four rounds of:

Single Kettlebell Press, max reps

Single Kettlebell Push Press, max reps

Single Kettlebell Push Jerk, max reps

Men @ 24kg

Women @ 16kg

There is no time component to this workout. Complete all the exercises for one arm before switching over. You can only put the kettlebell down after completion of reps for both arms. Kettlebell can be held in either a rack or hang position.

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Excellent kettlebell instruction from Steve Cotter, President of the IKFF(International Kettlebell and Fitness Federation):-

WOD 100509

"Helen"

Three rounds for time of:

Run 400m

21 Kettlebell Swings @ 24kg/16kg

12 Pull Ups

Compare to 072809.

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Awesome performance by James "OPT" Fitzgerald on "Helen":-

WOD 100309

Shoulder Press 3-3-3-3-3

then:-

Run 5km for time.

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The Shoulder Press

The Shoulder Press is an important functional movement that we incorporate into our workouts. It is a great exercise for developing strength in, what else, the shoulders. In addition, the trainee develops balance and stabilization in the shoulder girdle, core strength(that's right, heavy presses work your abs) and has a great carry over to athletic activity. The path of the Press is very similar to the force applied in sports such as football, rugby, and basketball just to mention a few.

The act of lifting a load overhead is also very similar to movements such as carrying a box from a high shelf or lifting a child overhead for a ride on the shoulders. Without strong, stable shoulders, we wouldn't be able to accomplish a myriad of activities that we face on a daily basis.

Other benefits of training the Press is the carry over effect it has on other overhead movements - namely the Push Press and Push Jerk. Strong pressers a very often monsters when they perform these movements.

Here are some recommended videos on the Shoulder Press by Mark Rippetoe, author of Starting Strength and the owner/coach of Wichita Falls Athletic Club:-

Press Review

Weighted Press 1

Weighted Press 2

Weighted Press 3

Press Instruction 1

Press Instruction 2

Press Instruction 3

Press Posture

Happy viewing and see you in the gym for some solid presses!

WOD 100209

For time of:

10 KettlebellThruster @ 24kg/16kg, L&R

20 Pull Ups

8 Kettlebell Thruster @ 24kg/16kg, L&R

16 Pull Ups

6 Kettlebell Thruster @ 24kg/16kg, L&R

12 Pull Ups

4 Kettlebell Thruster @ 24kg/16kg, L&R

8 pull Ups

2 Kettlebell Thruster @ 24kg/16kg, L&R

4 Pull Ups

*Thrusters done with a single KB.

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Our friend, the thruster:-

WOD 100109

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

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

15 Double Unders

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Can you Double Under?

A Double Under or Power Jump is a movement that trains power, coordination and speed. Not to mention endurance and stamina for extended efforts. If you don't have your Double Under yet, keep at it. The process of training for consistent Double Unders has many carry over benefits to other athletic movements and sports.

Here's a video with jump rope maestro Buddy Lee on Double Unders:-

See in the gym for Double Unders. I'm talking to you Anna. No more tuck jumps!