WOD 043010

Press 5-5-5


Then,

In 10 mins, do as many rounds as possible of:
5 Double KB Push Press @ 24kg/16kg
10 Sit Ups (Unanchored)

"A Most Excellent Salad "

WOD 042910

45-30-15 reps for time of:
Pull Ups
Medicine Ball Cleans @ 10kg/5kg

Danesh 

~~~

Is CrossFit Hardcore? Read.

WOD 042810

Deadlift 3-3-3-3-3

Then,

50 Burpees for time.

Advanced: CTF Burpees, jump 1ft from max reach
Beginner: Burpees on knees.

1ft above max reach!

WOD 042710

"J.T"


21-15-9 reps for time of:
Handstand Push Ups (HSPU)
Ring Dips
Push Ups

Advanced Option: Deeper range of motion for all exercises.

If you are interested to practice your HSPU, do check in with any trainer before you start your WOD.

PushMore Games Format!

To all PushMore Games Competitors,

Here is our official GAMES FORMAT which you need to be aware of. There will be further updates to come as the Games approaches, do read carefully! Should you have any further questions, do check in with us!

Only less than 2 weeks to ..so train hard, and train smart! Keep your form in check, and keep injuries at bay!

All the best guys!

WOD 042610

Every minute, on the minute for 20 minutes, do the following:-
3 KB Jerk @ 24kg/16kg L&R
6 KB Swings @ 24kg/16kg
9 Squats

*Advanced athletes, go for 30 minutes.

Biceps covering ears!

PushMore 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!!!

~


WOD 042410

In 10 Minutes, do as many rounds as possible of:

5 DB Push Press (L & R)
10 Squats

WOD 042310

3 Rounds for time of:
Run 400m
15 Hang Power Cleans @ 40kg/25kg

 BB Catch @ Rack position

WOD 042210

Press 5-5-5

Then,

100 Pull Ups For Time.

Canness' Pull Ups put the boys to shame...

Girl Powaaarr!!

PushMore Open Day

Hi Guys! As you all know, we are having our Open Day this Saturday, April 24th 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 torturefun! :)

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

See you soon! :)

WOD 042110

Back Squat 5-5-5

Then,

75 Burpees for time.
*Each burpee terminates at target 1 foot above max reach.

Nigel going up, up and away!

WOD 042010

5 Rounds For Time Of:

15 Handstand Push Ups(HSPU)
15 KB Swings @ 24kg/16kg

PushMore Team with Dr Romanov (POSE Running)

Crossfit Running Certification, Crossfit Singapore

WOD 041910

"CINDY"

In 20 mins, complete as many rounds as possible of:
5 Pull Ups
10 Push Ups
15 Squats

or

"MARY"

In 20 mins, complete as many rounds as possible of:
5 Handstand Push Ups (HSPU)
10 Single Leg Squats
15 Pull Ups


*Compare with 022310

Cheryl keeping good form @ push ups! Atta girl!

WOD 041710

Back Squats 3-3-3

Then,

"Annie"

50-40-30-20-10 reps of:
Double Unders
Sit Ups

Compare with 031710

PUSHMORE GAMES 2010

OFFICIAL ANNOUNCEMENT!




DATE: 9th MAY 2010 (SUNDAY)
TIME: 8:00AM - 2:00PM
LOCATION: PUSHMORE FITNESS CENTRE


*COMPETITION FORMAT, RULES & REGULATIONS TO BE ANNOUNCED AT LATER DATE.


STAY TUNED!

WOD 041610

400m Walking Lunges for time.

Compare with 030210.

Rashid's facial expression says it all:

Good ol' hard work!

NO TRAINERS ALLOWED.

(AND WE DON"T MEAN SHOES)

"PUSHMORE GAMES 2010"

BE.READY.

COMING SOON.

MAY 2010

<WATCH THIS SPACE FOR MORE DETAILS>

WOD 041510

For Time of:

15 Handstand Push Ups(HSPU)
1 Pull Up
13 Handstand Push Ups(HSPU)
3 Pull Up
11 Handstand Push Ups(HSPU)
5 Pull Up
9 Handstand Push Ups(HSPU)
7 Pull Up
7 Handstand Push Ups(HSPU)
9 Pull Up
5 Handstand Push Ups(HSPU)
11 Pull Up
3 Handstand Push Ups(HSPU)
13 Pull Up
1 Handstand Push Ups(HSPU)
15 Pull Up

*HSPU : Head To Floor - Use a mat as a benchmark
 Strict Pull Ups.

Body shape, body length and shoes differentiate an upside-downer!

"...1 MINUTE REMAINING!"

FIGHT THROUGH?

or

GIVE UP?

"PUSHMORE GAMES 2010"






ARE. YOU. READY?








COMING SOON.








MAY 2010

<WATCH THIS SPACE FOR MORE DETAILS>

WOD 041410

100 Medicine Ball Cleans @10kg/5kg.

*If you stop & put ball down, run 400m. Runs' capped 10 laps(10x400m).

Welcome back Nicole!

HARD WORK.

SWEAT.

TEARS.

"PUSHMORE GAMES 2010"

ARE. YOU. READY?

COMING SOON.

MAY 2010

<WATCH THIS SPACE FOR MORE DETAILS>

WOD 041310

Five Rounds for time of:
3 KB Presses @ 24kg/16kg (L&R)
9 Ring Dips
18 KB Swings @ 24kg/16kg

Chris Lai going easy with the 20kg.

********

PushMore's Open Days!

Date: 24th April 2010 (Saturday)
Time: 9:00am - 2:00pm
Location: PushMore Fitness Centre! (See sidebar for map details)

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 by Friday, 23rd April (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 23rd April, Friday
Please call: 03-78850120.

WOD 041210

In 15 minutes, do as many rounds as possible of:
10 Pull Ups
15 Push Ups
20 Squats

********
The tradition stays in the family!

After Cris and Shen were nominated as one of the Cleo’s 50 Most Eligible Bachelor in year 2009, we now have another family member being nominated this year - 2010.

Yes! As most of you already knew, Pushmore proudly presents, Bachelor #34 – Julian Chow aka Jules!

Jules joined the Pushmore family back in June 2008, his first visit and encounter in Pushmore can be found here.

So, as a show of support to our family member, this is what you can do:-

1. Vote for him HERE;
2. Join his fan page (yes…He has a fan page!);
3. Meet & party with him on 17 April 2010 @ Laundry Bar, 12:30pm
4. Attend The Bachelor Bash on 30 April 2010 @ Zouk Club KL, 7pm

If the above points were way TOO complicated for you, you can simply show your support when you see him in Pushmore next time - look into his eyes, pat his shoulder, or give him a tight hug (at your own risk) and say “GOOD LUCK JULES!”

ALL THE BEST AND GOOD LUCK, BACHELOR #34!

WOD 041010

In 7 Minutes, do as many reps as possible of:

Thrusters @ 40kg/30kg

Mike T @ He-Man

WOD 040910

Weighted Pull Ups 3-3-3

Then,

Four Rounds for time of:
Run 400m
Rest 90secs

WOD 040810

Deadlift 3-3-3

Then,

100 Ring Dips


The rings are set high so a muscle up is required to perform the dip.
*Everytime you dismount from the rings, complete 10 squats.

Compare with 011809.

Elbows @ 90 degrees.

WOD 040710

Press 3-3-3

Then,

"Helen"

Three rounds for time:
Run 400m
21 KB swings @ 24kg/16kg
12 Pull-ups

Ea Wei at press' full lock out.

WOD 040610

10 mins AMRAP of:
Single KB Clean & Jerk @ 24/16kg

Rest 3 mins

Tabata Squats

*You can only rest/pause at the rack position(KB at upperarm) or lockout position(KB extended overhead). There is no limit to hand switches. See pics below for more info. Placing the KB on the ground or holding the KB in a dead hang position has a 5 burpee penalty with a 50 burpee cap. Accumulate total burpees and complete them after BOTH exercises are done.

*No time limit for burpees to be completed.

     

Rack Position (KB at Upperarm)                                                                  

Full Overhead Lockout  

Working out in a group is always fun! 

Share the gain, ease the pain!

WOD 040510

Five rounds for time of:

30 Double Unders

20 Sit Ups

15 Pull Ups

*If you can't Double Under yet, Tuck Jumps are your option.

Guess who?

WOD 040310

Breathing Ladder :

1 - 10 - 1 Kettlebell Swings @ 24kg/16kg

Then,

Tabata Push Ups

Poh Heon doing a good push up.

********

Breathing Ladder

Breathing ladders are a very effective technique for developing cardiovascular endurance. People who are out of shape tend to get in a panicked state as soon as they breathe a little hard. As you will rapidly discover, the way to survive is to slow your breath down as much as possible, to get maximum air and to increase your rest period between each set. If you panic and breathe quickly, your rest period is decreased and you are quickly dispatched to the dustbin of history

Do one rep followed by one breath, then do two reps followed by two breaths, three reps followed by three breaths, etc. Breathe as much as you want while working. Breathe only the specified number of "reps" while resting.

Source: Dragondoor.com




********


Kettlebell Classes

Please take note that there will be NO KETTLEBELL CLASS in the month of April. Classes will resume upon further notice.

Thank you.

WOD 040210

Deadlift 3-3-3

then:-

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

10 Handstand Push Ups

20 Walking Lunges

**********

WOD 040110

"PushMore 1000"

For Time of:

100 Pull Ups
100 Push Ups
100 Squats
100 Sit Ups.
100 Box Jumps @ 24"/18"
100 Walking Lunges
100 Handstand Push Up (HSPU)
100 Burpees
100 Knees-To-Elbows (KTE)
100 Double Unders

*Please read carefully, guidelines below for your info. AND allocate minimum 1hr for this workout.

"Are you looking at me? Or him?"

Guidelines for PushMore 1000

1) Pull Ups : All Pull Ups must be in full range ie Chin PAST bar. If chin doesn't past bar, it is NOT counted as a rep. Be honest!
2) Push Ups :All Push Ups MUST break parallel at "elbow-shoulder" line. All partial reps are NOT counted.
3) Squats: All Squats must have hips dropping below knee angle, whilst hips remain at full(open) extension when completing the move at top. All "setengah-jalan" squats are NOT counted.

4) Sit Ups : Start position is arms extended overhead at lying down position. Rep is counted once completed with chest to knees.
5) Box Jumps : Ensure you stand up straight at top of box.
6) Walking Lunges: Knee to floor at every rep. Advanced: Use 20kg/10kg plate Overhead.
7) HSPU/Pikes: Use a mat as a range indicator for your head. Try doing head to floor if you can! Otherwise, more weight on your presses please!
8) Burpees: A clap at the top with a star jump please! Those doing the Mexican wave are required to redo their rep.
9) KTE: Knees to elbows!
10) Double Unders: If you can't double under yet, your options are Squat Jumps.


Should you require further information, do feel free to call us up to be super clear of our workout today.

It will take a longer time to complete so do allocate enough time for your workout plus berborak session .

And if you read everything till here, you should give yourself a pat on the back:

You've been fooled!

HAPPY APRIL FOOL's DAY!

:D

Here's the real thing:

3 Rounds for time of:
10 Medicine Ball Clean @ 10kg/5kg
15 Burpees
20 Sumo Deadlift High Pull (SDHP)@ 24kg/16kg

And we mean it.