WOD 033110

Back Squat 5-5-5

Then,

Run 1.6km for time.

*If you are new to back squats(less than 5 back squat worksets completed) or attempting a new weight, ensure you get a spotter to supervise your set.

Louis squatting 50kgs for his warm up.

WOD 033010

Three Rounds For Time Of:
Run 400m
21 Push Ups
12 Deadlifts @ 100kg/60kg

Tah Lun working his way up to a 95kg Deadlift.

WOD 032910

For Time Of:

15 Push Jerks @40kg/30kg
30 Pull Ups
10 Push Jerks
20 Pull Ups
5 Push Jerks
10 Pull Ups

Ben Ooi completing the Push Jerk.

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 friendly monsters 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!!!

WOD 032710

In 12 minutes and in a Team of 2, do as many rounds as possible of:
Partner A: 10 KB Swings
Partner B: AMRAP Skips

Partner A must complete 10 KB Swings, whilst Partner B Skips (till Partner A finishes the 10 KB Swings).
*Advanced option: Substitute Skips with Double Unders.

Juan swinging a 32kg KB.

WOD 032610

Deadlifts 5-5-5

Then,

For Time of:
10 KB Thrusters @ 16kg/8kg
50 Double Unders
8 KB Thrusters @ 16kg/8kg
40 Double Unders
6 KB Thrusters @ 16kg/8kg
30 Double Unders
4 KB Thrusters @ 16kg/8kg
20 Double Unders
2 KB Thrusters @ 16kg/8kg
10 Double Unders

Ping @ full range of motion (ROM)

******
PushMore's Open Day : 27th March 2010, (Saturday) 

The 9:30am & 11:30am class has been FULLY BOOKED!

Limited slots left for 10:30am! Hurry!

WOD 032510

With a 24kg/16kg KB, do 5 rounds for time of:
10 Single Arm Swings (L&R)
10 Clean & Jerk (L&R)
10 Snatches (L&R)

*For Clean & Jerk + Snatches, all reps start from the ground.

Class in action.

*******

Skills Testing Session Update

There will be no Skills Testing Session today (as you noticed) as we will be revamping our current format within the next few months so stay tuned to more updates!

WOD 032410

In 5 minutes, do as many reps as possible of Turkish Get Ups(alternating).

then:-

Three rounds, for max reps, of:

1 Minute Medicine Ball Cleans @ 10kg/5kg

1 Minute Push Ups

1 Minute Box Jumps @ 24"/18"

1 Minute Sit Ups

1 Minute Rest

**********

2010 Cleo Bachelor #34: Jules showing off his skills.

The base of a Medicine Ball Clean.

******

PushMore's Open Day : 27th March 2010, (Saturday) 

The 9:30am class has been FULLY BOOKED!

Limited slots left for 10:30am & 11:30am! Hurry!

WOD 032310

Press 3-3-3

Then,

Three rounds for time of:
50 Double Unders
21 KB Swings @ 24kg/16kg
12 Pull Ups

*If you have not done Double Unders before, please seek a trainer's assistance and practice for 15mins, before you commence the 2nd part of the WOD.

Jin-Wy going full range on the KB Swings.

Notice fully extended arms behind ears with KB slightly angled.

BTW, if you were wondering, his name's pronounced "Jin-WAI"!

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

PushMore's Open Day - 27th March 2010 (Saturday)

Hi Guys! As you all know, we are having our Open Day this Saturday, March 27th right here at PushMore! We will be running classes at 9:30am, 10:30am and 11:30am. Each class is an hour long, consisting of a warm up, workout and cool down session. So worry-not, as we will have a powerpacked session!

As all three classes on this day are almost taken up, do invite your friends and book a spot for yourself & them! Lets share our torture fun! :)

For more information, please do contact us at : 03-78850120!

See you soon! :)

WOD 032210

Front Squat 3-3-3

Then,

In 15 minutes, complete as many rounds as possible of:
7 Handstand Push Ups (HSPU)
11 Squats

********

  

Happy Birthday to Ee Han & Lyn!

WOD 032010

Deadlift 3-3-3

Then,

4 Rounds for time of:
Run 800m
Rest 90s

       Start position!               Finish Position! 

WOD 031910

Back Squat 3-3-3

Then,

In 15 minutes, complete as many rounds as possible of:

5 KB Jerk @ 24kg/16kg (L&R)
10 Pull Ups

Full extension of arm upon landing.

WOD 031810

21-18-15-12-9-6-3 for time of:
KB Swings @ 24kg/16kg
Push Ups

**********

HAPPY BIRTHDAY JW! :)

“Leadership rests not only upon ability, not only upon capacity – having the capacity to lead is not enough. The leader must be willing to use it. His leadership is then based on truth and character. There must be truth in the purpose and will power in the character.”

~ Vince Lombardi

WOD 031710

Press 5-5-5

then,

"Annie"

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

Double Unders

Sit Ups

*If you are unable to Double Under yet, substitute with Tuck Jumps. 

Benny doing some amazing sky high Tuck Jumps.

WOD 031610

3 Rounds for time of:

15 Back Squats @ 75% of Bodyweight
15 Ring Dips


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

Ee Han going full range.

~~~

"The Fast Get Faster,

The Fit Get Fitter,

And The Strong Turn Into Monsters"

COMING SOON!

To be unleashed...

WOD 031510

"3 Types of Pull Ups"

Ten Rounds for time of:
3 Weighted Pull-Ups @ 45lbs(20kgs)
5 Strict Pull Ups
7 Kipping Pull Ups

Your Mission: Complete the WOD with the least sets possible.

*Count your sets: A set ends each time your feet touch the ground/release from the bar.
*Ensure your chin passes the bar on every pull up you do to count as a rep.

PushMore's Open Day!

WOD 031310

In 12 minutes, complete as many rounds as possible of:
10 Medicine Ball Slams @ 10kg(M)/5kg(W)

10 Push Ups

*Med Ball Slams: Ensure arms extend overhead before slamming ball on ground.

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

WELCOME To PushMore!

A big welcome to all guests at PushMore!

Today, we will be having classes at : 9:30am, 10:30am and 1130am. As mentioned earlier through our blogposts here and here, class spots are only available through bookings as spaces are limited!

Each class will run from 50-60 minutes with the inclusion of warm up, workout of the day(WOD) and cool-down/stretch.

For members: If you have NOT booked your class spot , you can only do your WOD between 12:30pm to 2pm as the gym floor will be fully occupied. However, should you show up for the classes, and a spot is not taken up, then you may join in for the class.

If you are NEW to PushMore, do bring a face/sweat towel and your water bottle! And please arrive 15-20mins earlier to settle in, as classes start punctually. Penalty for being late is 100 push-ups!!

Just kiddin'....... Be early peeps!

Should you have any questions, please call us @ 03-78850120.

Have fun bringing down the BOX!

WOD 031210

Deadlift 3-3-3-3-3

Then:-

Tabata Squats

*Advanced option is to do bottom to bottom squats, holding the bottom position during the 10 second rest. You must stand up with full hip extension before dropping into your FIRST squat of the next set. And, you must hold the last 10 seconds of the 8th set.

Vincent showing full squat form!
Hip below the knee with chest up high,
weight kept in heels.

***********

PushMore's Open Day - 13th March 2010 (Saturday)

ALL CLASSES ARE FULLY BOOKED!

Please book for the 27th ASAP!

WOD 031110

5 Rounds for time of:
7 Deadlifts @ Bodyweight
14 Burpees
30 Double Unders

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

Victor warming up with good form.

PushMore Open Day - 13th March 2010

Spots are filling fast! 1130am class is now fully booked!

930am & 1030am slots limited! Hurry!!

WOD 031010

30 Muscle Ups for time.

If you can't do a Muscle up, substitute ONE Muscle Up with either

1) 3 Pull Ups + 3 Ring Dips

2) 2 Jumping Muscle Ups.

**********

WOD 030910

Press 3-3-3

then:-

21-15-9 reps for time of:

Pull Ups

Kettlebell Clean and Jerk L&R @ 24kg(M)/16kg(W)

**********

WOD 030710

3 Rounds for time of :
300 Skips
30 KB Swings @ 24kg/16kg
30 Push Ups

*KB Swings: Finish position is above the head with arms covering ears, and shoulders, hips and knees at full extension.

"Shoulders : CHECK! Hips: CHECK! Knees: CHECK!"

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

PushMore's Open Days!

For both days, 13th and 27th March 2010 (Saturdays), we will be having classes at :

• 9:30am
• 10:30am
• 11:30am

Each class will be an hour long, and on first-come-first-served basis, with a maximum capacity of 12 participants per class.

RSVP: by 12th March, for attending the 13th of March.
          : by 26th March, for attending the 27th of March.
Please call: 03-78850120.

Please note: No KB class at 9:30am on both dates.

WOD 030610

100 Overhead Squats for time.

Men @ 40kg
Women @ 30kg

WOD 050310

"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!

Can't finish 10meters? Hop in the UPS van!

**********

PushMore's Open Days!

Date: 13th & 27th March 2010 (Saturdays)
Time: 9:00am - 2:00pm
Location: PushMore Fitness Centre! (See sidebar for map details)

We will be having “Open Days” 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 by Friday (when your guests will be in) and we will schedule a trainer accordingly!

Most importantly it is FREE! So bring your family and friend along too!

See you there peeps!

RSVP: by 12th March for attending on the 13th of March.
         : by 26th March for attending on the 27th of March.
Please call: 03-78850120.

WOD 030410

For time of:

50 Deadlifts @ 1.5times of your Bodyweight

Keep good form at each rep. Rest if you need to. Watch your back!

"I LOVE DEADLIFTS!"

WOD 030310

For time of:

Run 400m
21 Handstand Push Ups (HSPU)
21 Ring Dips
21 Push Ups
Run 800m
15 Handstand Push Ups (HSPU)
15 Ring Dips
15 Push Ups
Run 1200m
9 Handstand Push Ups (HSPU)

9 Ring Dips

9 Push Ups

Pointers:
HSPU/Pikes: For full range of motion (ROM), place a mat below and ensure you touch it on each rep. No touch, no count! (We mean your HEAD, not the just the tip of your hair!) If you are doing presses as substitutes, ensure your weight touches your shoulders before pressing again.
Ring dips: Ensure you go full ROM at the bottom (of dip) with rings at your armpits.

WOD 030210

Press 5-5-5

Then,

For time of:

400m Walking Lunges

*To ensure you go full range, your knee must touch the ground at each step. Keep your front knee no further than your toes ie front knee over ankle as shown below.

"Prepping for Adventure Races"

WOD 030110

Back Squat 5-5-5

Then,

For time of:
30 Pull Ups
60 Double Unders
20 Pull Ups
40 Double Unders
10 Pull Ups
20 Double Unders

"Chin over bar for all reps"