Monday, November 30, 2009

WOD 113009

100 Burpees for time.

*Compare to 022309.

Getting some air time on the burpee.

Saturday, November 28, 2009

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.


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!

Friday, November 27, 2009

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)

The shirt should read: I LOVE KB.
Note: Gym opening hours today are from 9.00am-2.00pm.

Thursday, November 26, 2009

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.

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:-

Wednesday, November 25, 2009

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.

Mike making a quick turn on a shuttle run.

Tuesday, November 24, 2009

WOD 112409

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

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 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.

Monday, November 23, 2009

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

Sze Ning locking out the push jerk.

Saturday, November 21, 2009

WOD 112109

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


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

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:-

Friday, November 20, 2009

WOD 112009

45-30-15 reps for time of:
Kettlebell Swings @ 24kg(M)/16kg(W)

Burpees and their variations:-

Thursday, November 19, 2009

WOD 111909

Three rounds for time of:
Run 400m
12 Deadlifts @ 100kg(M)/60kg(W)
21 Pull Ups


Wednesday, November 18, 2009

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.


Tuesday, November 17, 2009

WOD 111709

Five rounds for time:
30 Medicine Ball Cleans @ 10kg(M)/5kg(W)
30 Double Unders

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

Monday, November 16, 2009

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


Saturday, November 14, 2009

WOD 111409


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

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

Friday, November 13, 2009

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.

Now that's how you Tabata Something Else:-

Thursday, November 12, 2009

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)

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

Wednesday, November 11, 2009

WOD 111109

Deadlifts 5-5-5-5-5

*Compare to 093009.

then do:-

50 Burpees for time.

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

Tuesday, November 10, 2009

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.


Monday, November 9, 2009

WOD 110909


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.

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

Saturday, November 7, 2009

WOD 110709

Four rounds for time of:
Run 400m
400 Rope Skips

Compare to 072309.

Some clips from yesterday's deadlifts:-

Friday, November 6, 2009

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.


Thursday, November 5, 2009

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


Wednesday, November 4, 2009

WOD 110409

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

*Compare to 040609.

Weighted pull-up from pre-PushMore days:-

Tuesday, November 3, 2009

WOD 110309

For time of:
50 Double Unders
50 Push Ups
50 Double Unders
50 Ring Dips
50 Double Unders
50 Handstand Push ups


Monday, November 2, 2009

WOD 110209

Ten rounds for time of:
12 Burpees
12 Pull ups

*Compare to 090808.