WOD 053110

For time of:
100 Squats
2 Double KB Jerk @ 24kg/16kg
80 Squats

4 Double KB Jerk @ 24kg/16kg

60 Squats

6 Double KB Jerk @ 24kg/16kg

40 Squats

8 Double KB Jerk @ 24kg/16kg

20 Squats

10 Double KB Jerk @ 24kg/16kg

Beginner: 1/2 Reps for Squats, Scale KB as necessary

Advanced: KB @ 28kg.

Double Kettlebell work demands more midline and shoulder stabilization compared to Single KB work.

WOD 052910

Every minute, on the minute, do 3 Deadlifts. Begin with your Bodyweight, and increase weights by 2.5kgs on the minute. Terminate upon failure to compete the set.

Record minute, bodyweight and final weight lifted.

Beginners: 2 Deadlifts
Advanced: 5 Deadlifts

"3..2..1..GO!"

WOD 052810

Four Rounds for time of:
Run 400m
10 Renegade Man Makers @ 25lbs/15lbs

* Wesak Day!

To all PushMore members celebrating Wesak Day, do have a good celebration and see you back in the gym soon!

We are open from 9AM-2PM today.

WOD 052710

400m Walking Lunges for time.

Beginner: 200m Walking Lunges

Advanced: Weighted Vest 10kg.

*compare with 041610

We know you love lunges QH!

WOD 052610

For Time of:

50 Double Unders
 5 Ring Dips
40 Double Unders

10 Ring Dips

30 Double Unders

15 Ring Dips

20 Double Unders

20 Ring Dips

10 Double Unders

25 Ring Dips

Beginners: Squats, Dips with Band/Paralettes (See Pics below for options)
Advanced: Consecutive Double Unders (if break, restart)

Good ol' Ring Dips

Ring Dips with Bands

Or paralette dips!

*****

Wesak Day Holiday

We will be open from 9am - 2pm this Friday, 28th May 2010.

WOD 052510

21-18-15-12-9-6-3 reps for time of::
Kettlebell swings @ 24kg/16kg
Handstand Push Ups (HSPU)

Beginner: 21-15-9 reps, Scale KB as necessary, Pikes/Presses
Advanced: KB @ 32kg/24kg

Luxanne maintaining strong press form.

******

The painful truth about running shoes. READ

WOD 052410

"Angie"

For time of:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

*Compare to 022210.

Beginner: 50 reps each, Scale Pull ups as necessary.
Advanced: CTB Pull Ups, CTF Push Ups.


Happy Monday peeps! :)

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

Wesak Day Holiday

We will be open from 9am - 2pm this Friday, 28th May 2010.

WOD 052210

21-15-9 of:
Power Cleans @ 40kg/25kg
Handstand Push Ups (HSPU)

Beginner: Scale weight as necessary, Pikes/Presses
Advanced: Cleans @ 50kg/30kg

If this is your first time doing power cleans, do enjoy the show below!

WOD 052110

Back Squat 5-5-5

Then,

21-15-9 of:
Pull Ups
Ring Dips
Squats x 3

Beginner: Ring Rows, Squats (x1)
Advanced: CTB Pull Ups.

Pull ups are "a piece of cake" for Ah Ping.

WOD 052010

5 Mins AMRAP of Turkish Get Up (TGU)

Then,

3 Rounds for time of:
50 Double Unders
30 Sit Ups
10 Double Kettlebell Thrusters @ 24kg/16kg

Beginner: 100 Rope Skips, Scale KB as necessary
Advanced: KTEs, KB @ 28kgs.

Jon Choo keeping the body in a "T" before ascending.

WOD 051910

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

1 Deadlift @ Bodyweight

3 Box Jumps @ 24"/18"

5 Handstand Push Ups (HSPU)

*Complete till your final minute, then continue with AMRAP till the 20mins is up.

Beginner: Deadlift @ 50% BW, Box Jump 12", Pikes/Presses

Advanced: Deadlift @ 1.5BW, Box Jump 30"

Ninja in Action

WOD 051810

For time of:


10-9-8-7-6-5-4-3-2-1 :
Kettlebell Swings @ 24kg/16kg
Overhead Squats @ 30kg/20kg

Beginner: Scale KB as necessary, OHS with PVC
Advanced: KB @ 32kg, OHS @ 40kg/30kg

WOD 051710

100 Pull Ups For Time

*Every time you come off the bar, do 5 push ups. Record time & push ups done.

**Beginners: Do 75 Pull Ups/Ring Rows

**Advanced: Chest-to-Bar Pull Ups

Pull ups or bar-climbing?

WOD 051510

5 Rounds For Time of:

5 Shuttle Runs (20m)
10 Burpees
10 Pull Ups

Beginner: 3 rounds, Ring Rows sub for Pull Ups
Advanced: Burpees 1ft above Max Reach, Chest-to-Bar Pull Ups

King, Games' 3rd place winner working hard!

WOD 051410

Front Squat 5-5-5

Then,

100 Push Jerks For Time @ 50% Bodyweight
*Each time you place the bar down, do 10 Squats

Beginner: 30% BW
Advanced: 60% BW

Previn, we're missing ya! 

Come back soon!!!

WOD 051310

Four Rounds for time of:

Run 400m
25 Sit Ups (Anchored)

Beginner: 3 Round.
Advanced : Knee-to-Elbows.

Knees TO Elbows,

(not knees to chest or heels to butt!)

WOD 051210

Deadlift 5-5-5

Then,

In 10 minutes, do as many rounds as possible (AMRAP) of:

30 Double Unders
10 Kettlebell Swings @ 24kg/16kg

Beginner: Tuck Jumps, KB @ 16kg/8kg
Advanced: KB @ 28kg/20kg

Boss doing the "real thang"
Biceps past ears, KB pointing upwards.

*******

PushMore Games 2010: Official Results

The official results are downloadable here!

Hope all of you are starting to walk straight and able to straighten your arms! :)

*Edit: Link updated.

WOD 051110

3 Rounds for time of:

25 Sumo Deadlift High Pulls @ 20kg/16kg
15 Thrusters @ 30kg/20kg
10 Handstand Push Ups (HSPU)

Beginner: SDHP @ 12kg/8kg, Thrusters @7kg, Presses
Advanced : SDHP @ 24kg/20kg, Thrusters @ 40kg/30kg.

Wei Han's SDHP finishing form looks awesome.

WOD 051010

30 Muscle Ups for time.

*Substitutes for 1 Muscle Up: 2 Jumping Muscle Ups, or
                                              3 Pull Ups + 3 Ring Dips

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

PushMore Games 2010 Results!


One word  : FUN!!!

The energy, excitement and monstrosity emerged from the participants and ravaged through the morning. All heats were literally 'burning' HOT until some of us almost lost our voices by just cheering! All events were carried out smoothly and in time for lunch! Needless to say, when feeding a bunch of monsters, a huge area is required to allow "moving space" and strength control (the guys were too strong for their fingers that they almost disfunctionalized the drink dispenser tab!).

To all participants, a big congratulations and thank you for competing and being such great athletes! You get tomorrow off! See you on Tuesday! Anyone who comes in for a workout today will have to complete 5 Rounds of 7 Burpees and 7 Medicine Ball Cleans! So, REST!!!

To all marshals and volunteers, thank you for your time and energy today! We appreciate all your help and support today and coming in at 7am ain't a normal human feat!


Till next year, train hard, train smart folks!


The PushMore Team

**********
Final results:

Men's Category:
1st  : Hans
2nd : Kaibin
3rd : King

Women's Category:
1st : Ping
2nd : Ye Kar
3rd : Shen-Lynn

Spirit Of The Games Award: Tony Ng
Best Attendance Over Last 3 Months (Female) : Lee Chin
Best Attendance Over Last 3 Months (Male) : Shen
Best Attendance By Couple : Ye Kar & Jinn

1st Place: Mens & Women's Category

HANS & PING

2nd Place : Kaibin

3rd Place:King

2nd Place : Ye Kar

3rd Place: Shen-Lynn

One big happy family! YEAH!

ARE YOU READY?

We are CLOSED today in preparations for the Games tomorrow!


Do come by tomorrow between 9am-12noon to support and cheer on our athletes!

*BURP*
Guess: Who's secret training did this belong to? 

PushMore Games 2010 Workouts!

Jeng jeng jeng!

The moment you have all been waiting for! Here are the three workouts for the PushMore Games 2010:-

Workout 1

Three rounds for time of:

10 Hang Power Cleans @ 40kg(M)/25kg(W)

15 Pull Ups(M)/Ring Rows(W)

Workout 2

In 10 minutes, lift as much total weight as possible from ground to overhead.

Workout 3

In 7 minutes, complete as many rounds as possible of:

7 Burpees

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

For full details on movement standards and workout rules read this and watch this. See you on Sunday!

PushMore Games 2010 Workouts & Movement Standards

Watch the video:-

WOD 050710

Back Squat 5-5-5

then:-

Five rounds for time of:

7 Double Kettlebell Jerks @ 24kg(M)/16kg(W)

11 Ring Dips

Tah Lun working the squat.

WOD 050610

Deadlift 5-5-5

Then,

"Death By Pull Ups"

With a continuously running clock, do one(1) pull up the first minute, two pull ups the second minute, three pull ups the third minute ... continuing for as many minutes as you are able. Make sure you get your chin over the bar at EACH REP!

Begin strong with a engagement from the lats, and finish strongly with hips fully extended at top.

*****

Please note that we are closed on Saturday, 8th May 2010, in preparation for the games.

WOD 050510

Press 5-5-5

Then,

'Tabata MashUp'

Push Ups
Double Unders

Advanced: Clapping Push Ups
Beginner: Knee Push Ups, Single Rope Skips

Advanced enough for the advanced athlete?

PushMore Games Updates!

1)To all participants, the entry forms are now available at the table for you to fill in and get your spot confirmed. Once your forms are received, you will be placed into FIXED workout heats throughout the Games. ie if you are placed in Heat 3, you will start off ALL workouts with the same competitors. Heat Listings will be released HERE.

2)Food vouchers for participants will be provided so please collect it by Friday, 7th May.

2)Photo Session will be held once the official results are released @ 1pm .

3) Official WODs (1,2 & 3) will be released on Friday, 7th May 2010, 10:00AM.


Looking for Volunteers/Marshalls! Do let us know if you are interested, or if you would like to volunteer(Only for those injured or you have been volunteered to be a volunteer!)
We will be meeting up this Friday(7th May) at 730pm for a briefing. Please make yourself free!

WOD 050410

Turkish Get Up 2-2-2-2-2 (L&R)

Then,

Four Rounds For Time of:
Run 400m
50 Squats

Beginner: 3 Rounds, 25 Squats
Advanced: Wear 10kg Weighted Vest

Which is tougher?

Being bullied by the girls or
wearing a weighted vest for ring dips?

WOD 050310

"Nate"

In 20 minutes, do as many rounds as possible of:
2 Muscle Ups
4 Handstand Push Ups (HSPU)
8 KB Swings @ 24kg/16kg

Advanced:  KB Swing @ 32kg/24kg
Beginner: AMRAP in 15minutes

* If you cannot do a Muscle Up, your substitutes for ONE(1) Muscle Up are:
- 2 Jumping Muscle Ups, or
- 3 Pull Ups + 3 Ring Dips

Huey Teng: Next up! 16kgs KB! 

WOD 050110

"Labor Day"

5 Rounds for time of:
5 Burpee-to-Tuck jump
10 Overhead Squats @ 30kg/20kg
15 Ring Rows

Still remember The Flintstones?

(Or were you not born yet?)