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WOD 082810

"Diane"

21-15-9 reps of:
Deadlift @ 100kg/60kg
Handstand Push Ups (HSPU)

Beginner:Scale Deadlift as necessary.
Advanced: Target sub 10mins.

*compare with 072010

Burpee Challenge : Day 24

Dianne done in 1:49. Watch !

WOD 082710

200m Walking Lunges. Every 10 steps, do 3 Burpees unbroken.
*Burpees count towards the Burpee Challenge.

Beginner: 100m Lunges
Advanced: Wear 10kg Vest.

Burpee Challenge: Day 23

The rose amongst the thorns

******

Public Holiday : Nuzul Al' Quran

We are open from 9am - 2pm today. Rev Fitness members are most welcome to train here today!

WOD 082610

Three rounds for time of:
Run 700m
21 Push Ups
21 KB Swings @ 24kg/16kg

Beginner: Run 350m, 15 Push Ups, 15 KB Swings. Scale KB accordingly
Advanced: CTF, KB @ 32kg/24kg

Burpee Challenge : 22 Burpees

Watch the consistency and timing.

****
Active Recovery Session (TODAY! 7:30pm-8:30pm)

We have a full house for this evening’s session! Please note that from 7:30pm-8:30pm , there will be NO workouts running at PushMore. Should you be present during this hour, you will need to wait until the session has ended before commencing your warm-up.

To those confirmed for the session, please remember to bring the necessary equipments as informed previously.

****

Public Holiday: Nuzul Al-Quran (Friday, 27th August)

Please note that PushMore will be open from 9am - 2pm.

*All Rev Fitness members are welcome to train here on this day.

WOD 082510

Deadlift 3-3-3-3-3

Then,

3 Rounds for time of:
50 Double Unders
25 Pull Ups

Beginner: 150 Skips, Scale pull ups as necessary.
Advanced: Unbroken DUs, CTB.

Burpee Challenge: Day 21

Watch the video below to learn kipping pull ups!

******

Active Recovery Session

All spots have been taken up! Anyone who wishes to be on the waitlist, please contact Lyn!

WOD 082410

150 Single DB Power Snatch @ 35lbs/25lbs (L/R)

Beginner: Scale weight as necessary
Advanced: DB @ 45lbs/35lbs, Each time you place the DB down, do 5 Push Ups immediately.

*Burpee Challenge: Day 20

Full extension at the top!

****

Active Recovery Class : UPDATE!

5 spots remaining people! Those of you who have booked via Facebook, we have your spot secured.

Hurry!

Active Recovery Session

This coming Thursday, August 26th, we will be holding an Active Recovery Class from 7:30pm - 8:30pm. The purpose on this session will be on speeding up recovery between workouts and improving overall mobility of the body.

FAQ

1)What is Active Recovery?

Active recovery refers to recovering from an exercise using a low-intensity activity. For example, during interval training or fartlek training, you would would sprint for a certain distance then walk to recover. This active recovery helps rid the muscles of lactic acid, which causes soreness and fatigue.

2) What does Active Recovery exercises consist of?

Light jog, bike, walk, swim, stretching, foam rolling, body weight exercises etc - all done at very low intensities.

3) How long do I need to carry out these exercises for?

Between 30mins to an hour. Depending on the exercise you select.

Please book your spot with any of our trainers if you are interested. There will be no WODs going on at that time, as the focus is on the class.

***Only 15 spots available.

24Hr Endurance Run!

ARE YOU UP FOR THE CHALLENGE?

Date: 30th - 31st August 2010

Time: Monday 10.00pm - Tuesday 10.00pm(24 hours)

Location: PushMore Fitness Centre

Workout:

"At the top of every hour, run for 10 minutes of maximum distance possible, rest 50 minutes and repeat for 24 Hours. Use the 50 minutes between every effort to eat, sleep and recover. At the end of the 24 hours, total up the amount of distance covered."

Interested? Need more information? Speak with any of our trainers.

Please register with Lyn by Friday, August 27th.

Happy Independence Day!

WOD 082310

In 20 Minutes, do as many rounds as possible of:
Run 200m
5 Single Arm KB Push Press @20kg/12kg (L&R)
10 Power Lunges

Beginner: Scale weights as necessary
Advanced: KB @ 24kg/16kg

Burpee Challenge: Day 19

Ye Kar

******

Post-Pose Running Clinic (August 21st, 2010)

As you know, the Pose Running Clinic was held last Saturday at PushMore. We had a good turnout of newbies and experienced runners who wanted to know how to run faster and safer. One of the main concerns for most runners was injury: can you run injury-free? Most runners have experienced either a knee, ankle or shin splint injury as a result of regular running. It ain't cool to have shin splits during a WOD! An interesting note from one of our participants, Mike Tee said "..will change your running for life and cut your WOD times by 90%".

Interested?
Wanna participate in the next one?

Do contact Lyn or JW! (We will be organizing the next Pose Running Clinic preeeety soon.)

Stay tuned folks!

Pose Running Clinic

Please note that we will be CLOSED on Saturday, August 21st  in conjunction of the Pose Running Clinic that will be held from 9am - 4pm.

Members who are keen to workout, are invited to train at Rev Fitness Centre. Currently, the 11:30am class is still available. The 10:30am class has been fully booked. For further information/directions, please contact Karen or Edmund (012-228 6868)

Have a great weekend peeps!

WOD 082010

"Helen"

3 Rounds for time of:

Run 350m

21 KB Swings

12 Pull Ups

Beginner: Scale KB & pull ups as necessary

Advanced: Target: sub 11mins

*compare with 040710

Hope your leg recovers soon, Julia!

WOD 081910

Kettlebell Double Press 3x5
(Use same weights)

Then,

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Record numbers of sit-ups and double-unders.

Beginner: Single Skips
Advanced: Aim for total of 300 DUs, 180 Sit Ups.

Rope skipping...is not merely doing single skips or double unders. Check this out!

or this!

****

Pose Running Clinic

Another 2 more days to the clinic! Do remember that we're CLOSED on August 21st(Saturday) in conjunction of this clinic. Members are allowed to workout at Rev Fitness Centre for this day upon appointment (free of charge!).

Current classes run at 10:30am & 11:30am. A minimum of 4 pax is needed to start a new class for either 9:30am or 12:30pm. Do call 012-2286868 (Karen) to book your spot- no spamming please!

Should you require further information, please do not hesitate to contact us.

WOD 081810

In 20 minutes, do as many rounds as possible of:
2 Muscle Ups
4 Single KB Push Presses @ 24kg/12kg (L&R)
8 Burpees

Are You Getting Enough Sleep? Read and read

Image Source: IQmatrix.com

Beginner: Sub for 1 Muscle Up=2 Pull Ups & 2 Ring Dips, Scale KB as necessary
Advanced: Unbroken MUs, KB @ 28kg/16kg

WOD 081710

Five Rounds for time of:

15 Deadlifts @ 60kg/40kg

15 Box Jumps @ 24"/18"

Beginner: Scale Deadlifts & Box Jumps accordingly

Advanced: DL @ 80/60kg, Box Jumps @ 30"/24"

Cheryl hitting the 18" easily.

*******
Pose Running Clinic (Saturday, 21st August, 9am-4pm)

Please note that PushMore will be CLOSED this Saturday, August 21st, as we will be hosting the Pose Running Clinic. Members are most welcome to train at Rev Fitness Centre  this Saturday. Do remember to book your spot by calling : 012-2286868. 


For participants, please be present by 8:45am. Do bring your range of healthy snacks to keep you company. We will break for lunch at about 12ish pm.

See you then!

WOD 081610

"TABATA TRIPLE MASHUP"

8 Rounds of:
20 Secs Pull Ups
10Secs Rest
20 Secs Handstand Push Ups
10 Secs Rest
20 Secs Squats
10 Secs Rest

Beginner: Scale Pull Ups, Press.
Advanced: CTB Pull Ups

*compare with 070409

Burpee Challenge : Day 12

PushMore's Open Day!

A big welcome to all visitors to our Box! Do have a great experience today and feel free to ask as many questions as possible to our Team.

If you have booked your spot, do come in 15mins earlier to settle in and chill out with our friendly trainers and members. (We may look intimidating from our photos, but in reality we're just friendlymonsters people). Otherwise, just pop-by and say hi! Whilst at our Box, remember to check out our promotions specially for TODAY.

Reminder:
1)Do bring a face towel to wipe off your sweat.
2) Wear SHOES to protect your feet.
3) BE EARLY!!!




WOD081410
15-12-9 reps of:
Single Arm DB Thrusters @ 35lbs/20lbs
Push Ups


Beginner: Scale weight as necessary, Knee Push Ups
Advanced: 21-15-9 reps, @45lbs

Here's a sample of how to do Dumbell Thrusters.

WOD 081310

"Chelsea"

Every minute, on the minute for 30 minutes, do:
5 Pull Ups
10 Push Ups
15 Squats

*If you are unable to complete the reps within the minute, on the following minute, 
continue doing the workout for as many rounds as possible.

*compare with : 041410

Beginner: Scale movements as necessary, goal is 15 minutes.
Advanced: Chest to Bar Pull Ups.

Ginger Citrus Roast Chicken

Recipe: Paleo Diet Recipes

*********

PushMore's Open Day!

Happening right here at PushMore Fitness Centre in 24 hours' time! All 3 classes at 9:30am, 10:30am and 11:30am are almost fully booked! Members who have decided to join the classes and have yet to book their spots, do remember to book ASAP to guarantee your spot. 

If you have registered, do come in 15minutes earlier before your class commences to just chill out. For guests who is coming for their first visit, do remember to bring a water bottle and a sweat towel for your convenience. 

Should you have any questions about the Open Day, do feel free to contact us via email or by phone: 03-78850120

Looking forward to seeing you tomorrow! 

WOD 081210

Three rounds for time of:
35 Sumo Deadlift Highpulls @ 24kg/16kg
50 Double Unders

Beginner: Scale KB weight as necessary, DUs @ 35 reps.
Advanced: KB @ 32kg/20kg

Elbows up high!

WOD 081110

Complete as many rounds as possible in 20 minutes of:
7 Back Squats @ 60kg/40kg
10 Kettlebell Overhead walking lunge @ 16/12kg(right hand)
7 Burpees
10 Kettlebell Overhead walking lunge @ 16/12kg(left hand)

Beginner: Scale movements as necessary.
Advanced: Back Squats @ 85kg/55kg, KB @ 20kg/16kg

WOD 081010

For time:
Run 700m
50 Kettlebell Swings @ 24kg/16kg
50 Knees to Elbows
Run 700m

Beginner: Runs @ 350m, KB Swings & Sit Ups @ 35 reps
Advanced: KB @ 32kg/20kg, Toes to Bar

WOD 080910

"Karen"
150 Wall Balls for time.

Wall Ball @ 10kg/5kg

Beginner: Complete 75 reps
Advanced: Each time you break, foul is 5 Pull Ups. Total the number of pull ups and complete them after the workout.

"X" Marks the spot!

WOD 080710

In 7 minutes, complete as many rounds as possible of:
7 Back Squats @ 60kg/40kg
7 Box Jumps @ 24"/18"

Rest 3 minutes, then:-

In 7 minutes, complete as many rounds as possible of:
7 Burpees
7 Kettlebell Swings @ 24kg/16kg

Beginner: Scale movements as necessary.
Advanced: Back Squat @ 70kg/50kg, KB @ 32kg/20kg

Moody's 64 Inch Box Jump from Miranda Oldroyd on Vimeo.

*************

PushMore's Open Days

It's happening next Saturday! 14th August, right here at PushMore! Do invite all your friends and family members who're interested to try out Crossfit (but don't dare to). We will be running classes at 9:30am, 10:30am and 11:30am. 

The class will consist of a warm up, workout of the day and a cool down session and it will last for an hour. Don't worry, we will take care of your guests and ensure they exit in a few one piece.

Questions? Queries? Let us know soon. Spaces are limited so book for your guests as soon as possible with any one of our trainers.

WOD 080610

In 20 minutes, complete as many rounds as possible of:
7 Press @ 30kg/20kg
7 Pull Ups
14 Squats

Beginner: Scale movements as necessary.
Advanced: Press @ 40kg/25kg

***********

Pose Method Running Clinic 

Date: August 21st (Saturday)
Time: 9:00am – 4:00pm
Location: PushMore Fitness Centre
Cost: RM60 per person.

PushMore will be introducing the POSE Method of running - a way to run fast, efficiently and injury free. Read more about the Pose Method in our newsletter.

Interested? Do contact Lyn or JW to book your spot! Open to Pushmore members. 10 spots only! First come, first serve!

*Please note that the gym will be closed for this clinic.

WOD 080510

"Death by Deadlifts"


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 @ 70kg(M)/50kg(W)

Beginner: Scale deadlift weight as necessary.
Advanced: Deadlifts @ 100kg(M)/60kg(W)

WARNING: This video below shows how NOT to deadlift!

WOD 080410

4 rounds for time of:
Run 350m
25 Burpees

Beginner: Complete 3 rounds.
Advanced: Complete 6 rounds.

Try running 350m in 1m45secs. Can you?

********

PushMore's Open Day!

We will be having an Open Day” for all PushMore peeps to invite their family & friends and share the fitness fun! We will teach the newcomers proper form and technique while we warm up, then we'll give them a workout scaled to their fitness levels. Do let any of our trainers know as soon as possible (when your guests will be in).

Date: 14th August 2010 (Saturday)
Class Timings: 9:30am, 10:30am, 11:30am
Location: PushMore Fitness Centre


Do call us up during our Operating Hours and we will book a spot for you/your guest!

See you then!

WOD 080310

Turkish Get Up 3x3 (L&R)

then:-

In 15minutes, do as many rounds as possible of:
5 One Arm Kettlebell Push Press @ 24kg/16kg L&R
10 Kettlebell Swings @ 24kg/16kg

Beginner: Scale movements as necessary.
Advanced: KB @ 28kg/20kg

Turkish Get Up: Step by Step

WOD 080210

"Barbara"

5 Rounds for time of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Beginner:Complete 2 rounds. Scale movements as necessary.
Advanced: Chest-to-Bar Pull Ups.

*Compare with: 022410

Happy Monday peeps!

WOD 073110

In 20 minutes, complete as many rounds as possible of:
3 Thrusters @ 40kg/25kg
6 Pull Ups
9 Deadlifts @ 40kg/25kg

Beginner: Scale movements as necessary.
Advanced: Thrusters & Deadlifts @ 50kg/35kg.

Cushion your landing!

WOD 073010

For time of:
50 Push Ups
50 Kettlebell Swings @ 24kg/16kg
50 Ring Dips
50 Kettlebell Swings @ 24kg/16kg

Beginner: 35 reps for each exercise. Scale movements as necessary.
Advanced: KB @ 32kg/24kg

"F-O-C-U-S-E-D"

WOD 072910

Three rounds of:
Run 350m
35 Double Unders

Beginner: Sub DUs with Squat Jumps.
Advanced: 4 rounds with unbroken DUs.

WOD 072810

“Squat Ladder”

Using a 45 pound bar, and a continuously running stopwatch, complete 1 squat the first minute, 2 squats the second, 3 the third, etc. Continue until you can no longer complete the requisite number of squats in the 60 second period.

Rounds:
1- 10 – Overhead squat
11- 20 – Front Squat
21+ back squat

- Score is total rounds complete & # reps in final round

Thanks to Crossfit LA for this workout.

Anatoly Pisarenko @235kg
Ukrainian Weightlifter
World champion (1981-1983).
European champion (1981-1984).
Set thirteen World records in career.

***********

ZIGGED! 

PushMore Team at the Reebok Zig Launch recently.

WOD 072710

21-18-15-12-9-6-3 reps for time of:
Handstand Push Ups
Pull Ups

Beginner: Complete 21-15-9 rep sequence. Scale movements as necessary.
Advanced: HSPU range is nose to floor and pull ups are strict.

For the uber advanced.

WOD 072610

Three rounds for time of:
20 Wall Balls 10kg/5kg
15 Box Jumps @ 24"/18"
10 Burpees

Beginner: Scale Movements as necessary.
Advanced: Complete 5 rounds.

WOD 072410

"DT"


Five rounds of:
12 Deadlift @ 70kg/35kg
9 Hang Power Clean @ 70kg/35kg
6 Push Jerk @ 70kg/35kg

*Use the same weight for all 3 exercises.
*Compare with 013010

Beginner: Scale weight as necessary.
Advanced: Unbroken reps for all 3 exercises.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.


Watch Jason Khalipa - 6:16 "DT" [wmv] [mov]

*****
What's the difference among the clean (and snatch) types?

Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat.
Hang clean = start from the hang position (above or below the knees), catch in the full squat position.
Power clean = start from the floor, catch in a quarter or half squat position aka the power position.
Hang power clean = start from the hang position above or below the knees, catch in the quarter or half squat.
"Hang" describes where you start.
"Power" describes where you catch.

Watch the video on Hang Power Cleans here

WOD 072310

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

Back Squats @ Bodyweight

Double Unders (x2)

Beginners: Scale Back Squats as necessary, Squat Jumps

Advanced: Back Squats @ 1.2xBW, Unbroken Double Unders

WOD 072210

350m Walking Lunges

Beginner: 200m
Advanced: Weighted Vest 10kg

*compare with 052710

*******
Crossfit Games 2010


If you have not seen the Games live, click here for the Events Highlights [wmv] [mov] by Crossfit Again Faster. More inspirational videos available here.

2010 CrossFit Games Winners


Men's Competition
1st Place: Graham Holmberg
2nd Place: Rich Froning Jr.
3rd Place: Chris Spealler

Women's Competition
1st Place: Kristan Clever
2nd Place: Annie Thorisdottir
3rd Place: Valerie MacKenzie Voboril

Affiliate Competition: 1st Place: CrossFit Fort Vancouver ,
Masters Mens: 1st Place: Brian Curley
Masters Womens: 1st Place: Laurie Carver

WOD 072110

"Diane"

21-15-9 for time of:
Deadlift 100kg/60kg
Handstand Push Ups (HSPU)

Beginner: Scale Deadlift accordingly, Presses.
Advanced: DL @ 125kg/75kg, HSPU (HTF)

WOD 072010

100 Ring Dips for time.

*Upon each dismount, do 10 Squats. Record total squats at end.

Beginner: Complete 50 reps. Scale Ring Dips as necessary
Advanced: Rings set at Muscle Up height.

Compare with 040810

WOD 071910

Double KB Presses 5-5-5-5-5

Then,

In 15 Minutes, do as many rounds as possible of:
7 Wall Balls @ 10kg/5kg
7 Burpees
7 Pull Ups

Beginner: Do 10 minutes
Advanced: Pull Ups CTB

Strict or kip, it's your game.

WOD 071710

"Nancy"

5 Rounds for time of:
Run 350m
15 Overhead Squats @ 45kg/30kg

Beginner: 3 Rounds, Scale weight as necessary
Advanced: 21 OHS

WOD 071610

"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 (ALT)
15 Pull Ups

Beginner: 10 Mins
Advanced: Weighted 10kg Vest.

Can't do a pull up? Do a ring row!

WOD 071510

Every minute, on the minute, for 15 minutes, complete:
3 Back Squats @ Bodyweight
3 Handstand Push Ups (HSPU)

Penalty for any uncompleted rounds is 5 Pull Ups, to be completed post-workout.

Beginner: Squat @ 50% BW
Advanced: Complete 20minutes.

WOD 071410

3 Rounds for time of:

Run 350m

5 Deadlift @ 80kg/50kg

12 Burpees

Beginners: Scale Deadlifts as necessary

Advanced: Deadlift @ 100kg/60kg

Get well soon Ken!

WOD 071310

"Death by Pull Ups & Ring Dips"

With a continuously running clock, do one pull up and one ring dip the first minute, two pull ups and two ring dips the second minute, three pull ups and three ring dip the third minute ... continuing for as many minutes as you are able to. Make sure you complete each exercise first before moving into the next minute. (No mixing of exercises)

Beginner: Scale exercises as necessary
Advanced: Weighted 10kg Vest

Smiling when you workout reduces the "stress"

:D

WOD 071210

40-30-20 of:
Goblet Squats @24kg/16kg
Double Unders
Push Ups


*If unable to Double Under, sub is 1 DU=1 Squat Jump.

Beginner: Scale Goblet Squats as necessary, Sub for 1 Double Under is 2 Rope Skips
Advanced: Goblet Squats @ 28kg/20kg, Unbroken Double Unders

The Girls' Double Under Club is recruiting!

WOD 071010

Five rounds for time of:

Run 350m
15 KB Swings @ 24kg/16kg
15 Pull Ups

Beginner: Complete 3 rounds
Advanced: Double Up - Each round is Run 700m, 30 KB Swings, 30 Pull Ups

**********

Catch PushMore and JW on Astro Ria!

Hey all, make sure you tune in to Astro Ria(Astro Channel 104) this Sunday,11th July, at 10.00pm. PushMore will be featured in an episode of Diariku Shahir. Watch JW take Akademi Fantasia winner, Shahir, through a session featuring all the things we love at PushMore(rings, kettlebells, pain etc.).

And don't laugh too hard when you hear JW speak in somewhat passable Bahasa Malaysia!

WOD 070910

Deadlift 5-5-5

Then:-

"J.T."
21-15-9 reps for time of:
Handstand Push Ups
Ring Dips
Push Ups

*compare with 042710

Beginner: Scale movements as necessary.
Advance: Wear a 10kg Weighted Vest

Full range!

WOD 070810

Press 5-5-5 

Then:-

"Death By 10 Meters"


With a continuously running clock, run one lap(10m) the first minute, two laps the second minute, three laps the third minute ... continuing for as many minutes as you are able. Make sure you touch the ground at the end of each lap!

You need to finish each lap as fast as possible!


Compare with 030510

Run in whatever style you wish!

WOD 070710

"Murph"
For time of:
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 with a 1.6km run
1.6km Run = 2 Rounds of Block (A+B) & 1 Round Block A.

*Last start-off time : 9:00pm with a 45min Max time limit.
*Compare with 110909

Beginner: 1/2 Murph - Run 800m, 50 Pull Ups, 100 Push Ups, 150 Squats, Run 800m
Advance: Wear a 10kg Weighted Vest

Super Advanced Version of Murph.

WOD 070610

Back Squat 5-5-5

Then:-

"Annie"
50-40-30-20-10 reps for time of:
Double Unders
Sit Ups

*If unable to Double Under, sub is 1 DU=1 Squat Jump.

Beginner: Sub for 1 Double Under is 2 Rope Skips.
Advance: Unbroken Double Unders

*****

Wanna bounce higher? ZIG it!

The Energy Drink For Your Feet!

WOD 070510

In 15 minutes, complete as many rounds as possible of:
5 Kettlebell Push Jerks @ 24kg/16kg
7 Box Jumps @ 24"/18"

Beginner: Scale Push Jerks as necessary, Box Jumps @ 12"
Advance: Box Jumps @ 30"/24"

Flying Jon C.

WOD 070310

21-15-9 reps for time of:
Thruster @ 40kg/25kg
Sumo Deadlift High Pull @ 20kg/16kg
Burpees

Beginner: Scale Thrusters & SDHP as necessary
Advanced: Thrusters @ 45kg/30kg, SDHP @ 24kg/20kg

Form's looking good, Joel!

WOD 070210

Seven rounds for time of:

10 Pull Ups

10 Ring Dips

10 Sit Ups

10 Squats

Beginner: Complete 5 rounds, scaling movements as necessary.

Advance: Complete 10 rounds.

WOD Demo with Chris Spealler(courtesy of Crossfit.com) - video [wmv] [mov]

**********

Go Ye Kar!

WOD 070110

30 Muscle Ups for time.

If you cannot do Muscle Ups, complete 90 Pull Ups and 90 ring Dips.

Compare to 051010.

Beginner: Complete 45 Pull Ups and 45 Ring Dips using assistance as necessary.

Advance: Complete 50 Muscle Ups.

**********

This video has been posted before, but.. we just can't get enough of Muscle Ups with MANGO!

WOD 063010

Three rounds for time of:

40 Double Unders

20 Kettlebell Swings @ 24kg/16kg

12 Handstand Push Ups

Beginner: Squat Jumps sub Double Unders. Scale KB weight and HSPU as necessary.

Advanced: Complete 5 rounds.

WOD 062910

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

Deadlifts @ Bodyweight

Burpees

Beginner: Deadlifts @ 0.5x BW

Advanced: Deadlifts @ 1.5x BW

**********

Jordan and Vin. Keep up the good work guys!

WOD 062810

"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 111309.

Beginner: Scale exercises as necessary.

Advanced: Aim to score >400 total reps.

**********

A closer look at Mikko Salo, the 2009 Crossfit Games Champion:-

WOD 062610

21-15-9 reps for time of:

Overhead Squats @ 40kg/25kg

Pull Ups

Beginner: Scale Overhead Squats as necessary.

Advanced: Chest-to-Bar Pull Ups

WOD 062510

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

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

Compare to 092409.

Beginner: Do 75 reps, scale KB as necessary, no penalty.

Advanced: Do 150 reps.

WOD 062410

Press 5-5-5

then:-

Three rounds for time of:

Run 350m

10 Kettlebell Snatch @ 24kg/16kg L&R

20 Push Ups

Beginner: Scale KB as necessary.

Advanced: Complete 5 rounds.

**********
Video of Valery Federenko owning the 32kg KB...

WOD 062310

Deadlift 5-5-5

then:-

In 12 minutes, complete as many rounds as possible of:

10 Knees to Elbows

10 Medicine Ball Cleans @ 10kg/5kg

*Beginner: Sub KTEs with Sit Ups

*Advanced: Sub KTEs with Toes to Bar

**********

Tag team farmer's walk.

WOD 062210

Every minute, on the minute, for 20 minutes, do:

7 Handstand Push Ups

7 Kettlebell Swings @ 32kg/20kg

*If you can't complete the round, rest the following minute and continue again on the next minute.

Compare to 071609.

Beginner: Sub Push Ups for HSPU, Scale KB as necessary

Advanced: Complete 25 minutes, if you miss completing a round, foul is 1 Minute max reps Push Ups. If you have multiple fouls, rest 1 minute between each set of fouls.

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One from the Crossfit.com vault:-

WOD 062110

Five rounds for time of:

15 Wall Balls @ 10kg/5kg

15 Burpees

15 Pull Ups

*Beginner: Do 3 rounds, scale movements as necessary.

*Advanced: Do all movements unbroken. If you break any of the movement sets, foul for each break is 10 Double Unders. Total up the Double Unders and complete them after the WOD.

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And this is how you do Filthy Fifty unbroken:-

Garth Prouse - Filthy Fifty Unbroken from CrossFit Lions on Vimeo.

WOD 061910

"Grace"

30 reps for time of Clean & Jerk 60kg/40kg.

*Beginner: Scale weight as necessary.

*Advanced: Use 70kg/50kg

Ben Hin locking out the top of the jerk.

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2008 Beijing Olympics Gold Medallist(Super Heavyweight category) Matthias Steiner performing his winning lift of 258kgs.

WOD 061810

Back Squat 5-5-5

then:-

Five rounds for total reps of:

15 secs Handstand Push Ups

30 secs Rest

15 secs Pull Ups

30 secs Rest

15 secs Burpees

30 secs Rest

*Beginner: Do 3 rounds, scale movements as necessary.

*Advanced: Wear 10kg weighted vest

Jinn and JW vested up on HSPUs.

WOD 061710

For time of:

Run 350m

21 Dumbbell Push Press @ 35lbs/20lbs

21 Kettlebell Swings @ 24kg/16kg

Run 350m

18 Dumbbell Push Press @ 35lbs/20lbs

18 Kettlebell Swings @ 24kg/16kg

Run 350m

9 Dumbbell Push Press @ 35lbs/20lbs

9 Kettlebell Swings @ 24kg/16kg

Beginners: Scale KB & DBs as necessary, reps 15-12-9 for Push Press and KB Swings

Advanced: KB @ 32kg/24kg, DB @ 40lbs/25lbs

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Welcoming REV, a new addition to the family!

Announcing the opening of Rev Fitness! Rev will partner with PushMore to introduce people to functional fitness and training. With the focus on total wellness - fitness as well as nutrition, Rev's mission is to deliver fitness to all.

And from today, 17/6/2010 until 17/7/2010, existing PushMore members are entitled to unlimited sessions at Rev! Please visit Rev's website for more details on location and session times.

See you there!

WOD 061610

Kettlebell Single Arm Press 5x3

*Use heaviest KB you can press for 5 reps.

then:-

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

Deadlifts @ 60kg/40kg

Double Unders x2

Beginner: Deadlifts @ 40kg/25kg, Sub Double Unders with Box Jumps @ 12"

Advanced: Deadlifts @ 100kg/60kg, Unbroken Double Unders

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