WOD 113009

100 Burpees for time.

*Compare to 022309.

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Getting some air time on the burpee.

WOD 112809

Press 3-3-3-3-3

Push Press 3-3-3-3-3

Push Jerk 3-3-3-3-3

*There is no time component to this workout. Complete all 5 sets of each movement before moving to the next one.

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Elevyn Fair Play for Fair Trade Futsal Challenge

Team PushMore will be playing in the Elevyn Fair Play for Fair Trade futsal challenge tomorrow! The challenge will be held from 9am-5pm at The Challenger Sport Centre, PJ. For more details on the challenge, the schedule of events and venue, click here.

So, if you can, come and support Team PushMore. The Men and Women teams will be playing between 9am-12pm. See you there!

WOD 112709

Three rounds for time of:

15 Overhead Squats @ 40kg(M)/30kg(W)

15 L-Pull Ups

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

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The shirt should read: I LOVE KB.

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Note: Gym opening hours today are from 9.00am-2.00pm.

WOD 112609

150 Kettlebell Snatches @ 24kg(M)/16kg(W) for time.

*These are total reps for both arms. No limit to hand switches but kettlebell can only be placed on the ground every 10 reps.

**Compare to 110608.

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Reminder: We will be open tomorrow from 9am-2pm. See you then!

And a here's a video that was posted on CrossFit LA's site. Be inspired to wake up and show up:-

WOD 112509

Four rounds of:

Run 400m

Rest 2 minutes

*Make each run an all-out effort. Try to keep your times for each run as close as possible.

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Mike making a quick turn on a shuttle run.

WOD 112409

In 15 Minutes, do as many rounds as possible of:
10 Box Jumps @ 24"
10 Handstand Push Ups


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Take note!

This Friday is a public holiday but PushMore will be open from 9am-2pm. We will see all of you for your daily PushMore fix.

Also, our Christmas Party will be happening on the 13th of December at Carnaval Churrascaria (review courtesy of FeedMeLah.com) in Damansara Jaya. If you wish to join in the eating fun, please register and make payment this week at the gym front desk. Price will be RM50 per pax.

WOD 112309

For time:-

15 Kettlebell Push Jerk @ 24kg(M)/16kg(W), L

5 Muscle Ups

15 Kettlebell Push Jerk @ 24kg(M)/16kg(W), R

5 Muscle Ups

12 Kettlebell Push Jerk @ 24kg(M)/16kg(W), L

5 Muscle Ups

12 Kettlebell Push Jerk @ 24kg(M)/16kg(W), R

5 Muscle Ups

9 Kettlebell Push Jerk @ 24kg(M)/16kg(W), L

5 Muscle Ups

9 Kettlebell Push Jerk @ 24kg(M)/16kg(W), R

5 Muscle Ups

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Sze Ning locking out the push jerk.

WOD 112109

Turkish Get Ups L&R 2-2-2-2-2

then:-

For time of:

21 Power Cleans @ 60kg/40kg

42 Push Ups

15 Power Cleans @ 60kg/40kg

30 Push Ups

9 Power Cleans @ 60kg/40kg

18 Push Ups

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The Turkish Get Up

Funky name for an exercise eh? The Turkish Get Up is a fantastic exercise that develops strength, flexibility and stability for the entire body. It can also be used as a great tool for shoulder rehabilitation. Constant practice of the TGU also makes overhead movements safer by virtue of strengthening the entire shoulder girdle.

So how do you perform a TGU? Here's a great video by Anthony DiLuglio, of Art Of Strength, breaking down each phase of the TGU:-

WOD 112009

45-30-15 reps for time of:

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

Burpees

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Burpees and their variations:-

WOD 111909

Three rounds for time of:

Run 400m

12 Deadlifts @ 100kg(M)/60kg(W)

21 Pull Ups

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WOD 111809

For time:

100 Ring Dips

The rings are set high so a muscle up is required to perform the dip.

Every time you come down off the rings complete 10 squats.

*Thanks to CFX for this workout.

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WOD 111709

Five rounds for time:

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

30 Double Unders

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Rupert demonstrating the use of the Med ball for rest between reps.

WOD 111609

For time of:

Run 800m

21 Handstand Push Ups

9 L-Pull Ups

Run 800m

15 Handstand Push Ups

15 L-Pull Ups

Run 800m

9 Handstand Push Ups

21 L-Pull Ups

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WOD 111409

"Grace"

30 Clean & Jerk @ 60kg(M)/40kg(W) for time.

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Pyrros Dimas, a 3-time Olympic gold medalist, showing awesome power and technique on a 213kg Clean and Jerk:-

WOD 111309

"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 091409.

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Now that's how you Tabata Something Else:-

WOD 111209

For time of:

350 Rope Skips

15 Double Kettlebell Press @ 24kg(M)/16kg(W)

250 Rope Skips

25 Double Kettlebell Push Press @ 24kg(M)/16kg(W)

150 Rope Skips

35 Double Kettlebell Push Jerk @ 24kg(M)/16kg(W)

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Feats of strength by strongman Andrew Durniat. Kids, don't try this at home!

WOD 111109

Deadlifts 5-5-5-5-5

*Compare to 093009.

then do:-

50 Burpees for time.

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Converse Chuck Taylor's - the shoes to wear for heavy lifting.

WOD 111009

"Death by KB Swings"

With a continuously running clock, do one Kettlebell Swing @ 32kg the first minute, two Kettlebell Swings @ 32kg the second minute, three Kettlebell Swings @ 32kg the third minute... continuing for as many minutes as you are able.

Use as many sets as needed to complete the swings for each minute.

Compare to 032609.

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WOD 110909

"Murph"

Run 1.6km

100 Pull Ups

200 Push ups

300 Squats

Run 1.6km

*Partition the pull ups, push ups and squats as needed. Start and finish the workout with the 1.6km run.

**Compare to 011209.

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Moo in action. If you meet him, ask him about the "Alpo" diet.

WOD 110709

Four rounds for time of:

Run 400m

400 Rope Skips

Compare to 072309.

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Some clips from yesterday's deadlifts:-

WOD 110609

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 051109.

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WOD 110509

For time of:

Run 400m

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

Run 400m

15 Kettlebell Snatches @ 24kg/16kg, L & R

Run 400m

9 Kettlebell Snatches @ 24kg/16kg, L & R

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WOD 110409

Weighted Pull Ups 1-1-1-1-1-1-1

*Compare to 040609.

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Weighted pull-up from pre-PushMore days:-

WOD 110309

For time of:

50 Double Unders

50 Push Ups

50 Double Unders

50 Ring Dips

50 Double Unders

50 Handstand Push ups

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WOD 110209

Ten rounds for time of:

12 Burpees

12 Pull ups

*Compare to 090808.

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