WOD 123109

Twelve rounds for time of:

3 Muscle Ups

1 Turkish Get-Up @ 24kg(M)/16kg(W) L&R

9 Push Press @ 30kg(M)/20kg(W)

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Gym will be open from 9.00am-2.00pm today. Wishing everyone a Happy 2010! Thanks for a great 2009!

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WOD 123009

Back Squat 5-5-5-5-5

then:-

"Annie"

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

Double Unders

Sit Ups

*Compare to 101509.

**Classes will commence at 5.30pm, 6.30pm and 7.30pm. Please be punctual. Today's sessions will have significant technique focus on the Back Squat.

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WOD 122909

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

21 Kettlebell Swings @ 24kg/16kg

15 Push Ups

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Note: We will be open from 9.00am-2.00pm on Thursday, 31st December 2009 and will be closed on 1st January 2010. We will be open as usual on Saturday, 2nd January 2010.

WOD 122809

Press 3-3-3-3-3

then:-

Four rounds for time of:-

Run 400m

25 Pull Ups

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WOD 122609

Merry Christmas !

We would like to take this opportunity to wish all of you a great Christmas ! May you all put aside the healthy snack bars, fresh garden salads and steam chicken for roasted turkey soaked in bacon oil, honey glazed ham, ginger bread houses and sweet desserts because of all you earned it !

We would just like to compliment on all of you for being the best clients that any gym can ask for. Its been a joy to train you and train with you for this year. All of you are encouragements to us as we see each of you progress each day. Despite all circumstances, each of you continue to show hard work, enthusiasm and heart in each thing you do as you step in the gym daily. What a blessing that we can have the opportunity to be in this atmosphere of mutual attraction. Each one of you have been great influences to us with or without you knowing.

Once again, its been a real pleasure to have you together with us on this amazing journey as we continue to strive for greater heights in fitness. All of you push us harder to be better coaches, trainers and most importantly friends. As we celebrate this festive holiday, be reminded that you all worked hard and deserve a great holiday.

Both of us look forward to the new year and spending another Christmas with each one of you. Take care and be safe. Remember to not drink and drive. I know despite how strong you are, nothing matches heavy steel on your body. At least not yet...

Merry Christmas and a Happy New Year !

Love,
John-Hans & John-Son

WOD 122409

Four rounds for time of:

Run 400m

15 Clean & Jerk @ 40kg(M)/30kg(W)

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Christmas is here!

Please note that we will be open today from 9.00am-2.00pm. Wishing everyone a very Merry Christmas from the PushMore team!

WOD 122309

Weighted Pull Up 1-1-1-1-1-1-1

then:-

Tabata Mash Up - Push Ups and Sit Ups

Eight rounds of:

20 secs Max Reps Push Ups

10 secs Rest

20 secs Max Reps Sit Ups

10 secs Rest

*Classes this evening will be at 5.30pm, 6.30pm and 7.30pm.

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WOD 122209

Deadlift 2-2-2-2-2

then:-

In 10 minutes, complete as many rounds as possible of:

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

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

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Glenn taking some good "medicine".

WOD 122109

Seven rounds for time of:

10 Single Leg Squats, Alternating

12 Ring Dips

15 Pull Ups

*Compare to 072409.

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Christmas Holidays

It's Christmas week! Please take note that our opening hours on Thursday, 24th December 2009, will be from 9.00am-2.00pm.

We will be closed from the 25th-27th December 2009. Gym will be open as usual on Monday 28th December 2009.

Merry Christmas everyone!

WOD 121909

Five rounds for time of:

10 Deadlifts @ 60kg(M)/40kg(W)

30 Double Unders

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WOD 121809

For time of:-

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

12 Muscle Ups

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

9 Muscle Ups

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

6 Muscle Ups

*Sub for 1 Muscle Up=3 Pull Ups, 3 Ring Dips

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WOD 121709

"Jackie"

100 Sumo Deadlift Highpulls @ 20kg

50 Thrusters Barbell @ 45lbs

30 Pull Ups

*Compare to 020609.

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Reminder: Our opening hours tomorrow, 18th December 2009, will be from 9.00am - 2.00pm.

WOD 121609

Deadlift 1-1-1-1-1

then:-

20m Multistage Fitness Test.

*The 20m multistage fitness test is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among others. For more information, click here.

**Classes will be on this evening at 5.30pm, 6.30pm and 7.15pm.

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Nice socks.

WOD 121509

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

Single Arm Kettlebell Clean & Jerk @ 24kg(M)/16kg(W), L & R

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

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*****

Hey Guys !

Tired of being the loner in cool parties ?

Tired of standing around looking foolish ?

Tired of having the other person that slightly look like Edward or Taylor from the Twilight series steal all the attention on the street ?

WORRY NOT as we have a new solution to your worries! With these new equipment, you'll be the latest talk of your town and circle of friends ! We are introducing to you a chance to be the latest limelight !

Jokes aside, we are planning on getting some heavy duty grippers from Heavygrips.com to improve our grip strength and to built bigger forearms the size of JW's quads. If you all share the same dream of having that but is too ashame to admit it, let me be the first to start the ball rolling. Lets be honest with ourselves. Its Christmas !

With a stronger grip, you'll be able to improve your pullups, deadlifts, kettlebell work and finally a nice firm handshake that would impress your girlfriend's father. Time for some of you men in the gym to work on that woman of a hand you have there.

Anyways, it is much cheaper to order in bulk as shipping cost would be reduce. The closest we can get them from is Hong Kong and we so happen to be there. It'll be a great Christmas present to yourselves. So go through the order page. The 2 and 3 set heavy gripper deals are an amazing steal. Let us know if you're interested and we'll bum in first your order for you.

Feel free to email me, johnhansoei@gmail.com or Johnson at horz3e@gmail.com if you are thinking of being the next coolest person in town that rips yellow pages for breakfast!!

WOD 121409

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

5 Handstand Push Ups

5 Pull Ups

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

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Juan working up an appetite for Brazillian barbeque.

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Thank You!

Yesterday's party was a blast! Thanks to everyone who came by to celebrate with us. And for those of you who couldn't make it, we missed you! To another great year of PushMore!

WOD 121209

With a continuously running clock, do one Deadlift the first minute, two Deadlifts the second minute, three Deadlifts the third minute... continuing for as many minutes as you are able.

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

Deadlift @ 100kg(M)/60kg(W)

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The new firebreather in PushMore - Keangston.

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PARTY!

Our Christmas party is happening tomorrow evening, 6.30pm at Carnaval Churrascaria, Damansara Jaya. For directions, click here. We still have some spots left, so if you haven't signed up for the party, come on by!

WOD 121109

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

1 Press @ 40kg(M)/20kg(W)

2 Push Presses @ 40kg(M)/20kg(W)

3 Push Jerks @ 40kg(M)/20kg(W)

Run 400m

OR

Tag Team Variation - In 20 minutes, complete as many rounds as possible of:

Partner A:

Run 400m

Partner B:

1 Press @ 40kg(M)/20kg(W)

2 Push Presses @ 40kg(M)/20kg(W)

3 Push Jerks @ 40kg(M)/20kg(W)

*Partner B continues doing the above sequence until Partner A completes run, then both partners will switch places. Record total number of rounds for runs and press sequence for both partners.

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PushMore running party.

WOD 121009

Tabata Mash Up: Squats & Ring Dips

Eight rounds of:

20 seconds Max Reps Squats

10 seconds Rest

20 seconds Max Reps Ring Dips

10 seconds Rest

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Ken getting lean and mean.

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REMINDER: Gym will be open tomorrow from 9.00am-2.00pm.

WOD 120909

Turkish Get Up 1-1-1-1-1

then:-

21-15-9 reps for time of:

Dumbell Squat Snatch @ 35lbs(M)/25lbs(W)

Push Ups x2

*Reminder: Classes this evening will be at 5.15pm, 6.30pm and 7.15pm.

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Ye Kar and the Turkish Get-Up.

WOD 120809

Three rounds for time of:

Run 800m

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

50 Double Unders

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Reminder: Tomorrow's evening workout sessions will be at 5.15pm, 6.30pm and 7.15pm. See you then!

WOD 120709

15-12-9 reps for time of:

Single Arm Kettlebell Thrusters @ 28kg, R

Single Arm Kettlebell Thrusters @ 28kg, L

"One Hand" Pull Up, R (Left hand holds wrist)

"One Hand" Pull Up, L (Right hand holds wrist)

*If unable to do "One Hand" Pull Ups, sub with equal amount of Strict Pull Ups.

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WOD 120509

"Lumberjack 20"

20 Deadlifts @ 125kg(M)/85kg(W)

Run 400m

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

Run 400m

20 Overhead Squats @ 50kg(M)/35kg(W)

Run 400m

20 Burpees

Run 400m

20 Pull Ups (Chest to Bar)

Run 400m

20 Box Jumps @ 24"(M)/18"(W)

Run 400m

20 Dumbell Squat Cleans @ 45lbs(M)/35lbs(W) each arm

Run 400m

Today's the day we come together and workout for a good cause. For more info on this Hero WOD Fundraiser, visit Crossfit Lumberjack.

This workout is tough, so we will be scaling it accordingly for everyone who comes in. Also, because it will be long workout for us mere mortals, please plan your time accordingly in the gym. Last workout session will be at 12.30pm today.

See you in the gym!

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WOD 120409

21-15-9 reps for time of:-

Dumbell Power Snatch @ 45lbs(M)/35lbs(W) L & R

Ring Dips

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Remember, tomorrow we will be doing the Lumberjack Crossfit Memorial WOD. The workout(refer to Thursday's post) is tough, so plan your time in the gym accordingly.

WOD 120309

For time of:

Run 1.6km

then:-

3 rounds of:

25 Handstand Push Ups

50 Double Unders

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Cassie working the rope.

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Hero WOD Fundraiser

In solidarity with our fellow Crossfit affiliates, PushMore will be joining in and supporting the Lumberjack Crossfit Memorial WOD on Saturday, December 5th. Here's a write up on the fundraiser from their site:-

"Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit . Four members of that affiliate were killed.

CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.

With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.

The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.

Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now."

And here's the workout:-

"Lumberjack 20"

20 Deadlifts @ 125kgs

Run 400m

20 KB swings @ 32kg

Run 400m

20 Overhead Squats @ 50kgs

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps @ 24"

Run 400m

20 DB Squat Cleans @ 45lbs each arm

Run 400m

So, come and workout for a good cause. See you on Saturday!

WOD 120209

For max reps of:

1 Minute Single Arm Kettlebell Swing, R

Rest 30 secs

1 Mnute Single Arm Kettlebell Swing, L

Rest 30 secs

1 Minute Kettlebell Snatches, R

Rest 30 secs

1 Minute Kettlebell Snatches, L

Rest 30 secs

1 Minute Kettlebell Clean & Jerk, R

Rest 30 secs

1 Minute Kettlebell Clean & Jerk, L

*Select a kettlebell weight and use it for the entire workout. Kettlebell cannot be placed on the ground once workset is started. Record reps for each workset.

Reminder: Workouts will be run as classes this evening at 5.30pm and 7.00pm. See you then!

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Tony getting younger with every workout.

WOD 120109

For time of:

Run 400m

100 Pull Ups

Run 400m

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Jules getting intense.

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Scheduled Classes

With more people working out at PushMore during peak hours, it can get pretty crazy at times. It is important to us that all of you have a great workout experience and receive proper coaching from start to finish. So, starting from tomorrow, we will be running scheduled classes every Wednesday evening at 5.30pm and 7.00pm. A sample class flow is as such:-

5-10 mins: Warm Up

10-15 mins: Skills Warm Up/Practice

30-35 mins: WOD (depending on individual ability)

5-10 mins: Cool down and stretches

During non-class times, we will run WODs as per our current open gym system. This will be an initial trial run for us, so we would appreciate feedback from all you so that we can run the classes in the best possible manner for everyone. We plan to make these evening workout sessions a regular fixture from January 2010 onwards.

See you in class tomorrow!