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.

**********

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.

**********

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.

**********

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

**********

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

Post caption to comments.

WOD 061510

150 Kettlebell Snatches for time.
@ 24kg(M)/16kg(W)

*Rest position is Overhead only. Penalty for any other rack/resting position/KB on floor is 5 Push Ups.
*You may switch arms any time.

Beginner: Scale KB as necessary

Advanced: 32kgs

*compare with 112609

All the best in your exams Louis!

WOD 061410

15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

Beginners: 10 rounds
Advanced: Weighted 10kg Vest

Greg Amundson 8:20 on today's WOD. Watch

WOD 061210

In 12 minutes do As Many Rounds As Possible of:
3 Deadlift @ 1.5BW,
6 Shuttle Runs(10m),
9 Burpees.

Beginner: Deadlift @ BW
Advanved: Weighted 10kg Vest

Grain fed beef vs. Grass fed beef.

Post your thoughts to comments.

WOD 061110

 3 Rounds for time of:

15 Pull Ups
10 Push Jerks @ 40kg/25kg
5 Single KB Swing @ 24kg/16kg (L&R)

Beginner: Scale Pull Ups as necessary, Push Jerks @ 30kg/20kg, KB Swing @ 12kg/8kg
Advanced: Pull Ups CTB, Push Jerks @ 45kg/30kg, KB Swing @ 32kg/24kg

*****
ARE YOU DRINKING ENOUGH WATER?

Water:

The human body is anywhere from 55% to 78% water depending on body size. To function properly, the body requires between one and seven liters of water per day to avoid dehydration; the precise amount depends on the level of activity, temperature, humidity, and other factors. Most of this is ingested through foods or beverages other than drinking straight water. It is not clear how much water intake is needed by healthy people, though most advocates agree that 6–7 glasses of water (approximately 2 liters) daily is the minimum to maintain proper hydration. Medical literature favors a lower consumption, typically 1 liter of water for an average male, excluding extra requirements due to fluid loss from exercise or warm weather. For those who have healthy kidneys, it is rather difficult to drink too much water, but (especially in warm humid weather and while exercising) it is dangerous to drink too little. People can drink far more water than necessary while exercising, however, putting them at risk of water intoxication (hyperhydration), which can be fatal. The "fact" that a person should consume eight glasses of water per day cannot be traced back to a scientific source.

.... Or are you drinking too much 100Plus?

WOD 061010

Kettlebell Press 5-5-5

*Heaviest KB you can press for 5 reps

then:-

100 Back Squats @ 75% Bodyweight

Penalty upon re-racking bar = 5 Push Ups. Total the number of push ups and complete them after the workout.

*Beginner: 50 reps @ 50% BW

*Advanced: Back Squats @ BW

*****
Tom, Dick & Harry Night Run


PushMore will be conducting the warm up for this event! Details are as follows:

Date: 13th June 2010, (Sunday)
Time: 5:45pm (Warm Up)
          6:00pm (Start Time)
Route: Start & Finish at TDH
Distance: 5km

Those who've confirmed their participation, lets meet at 5:30pm at TDH!

Please see poster here.

See you then! :)

WOD 060910

Ten rounds for time of:

10 Deadlifts @ 60kg/40kg

10 Push Ups

Beginners: Five rounds, scale Deadlift as necessary.

Advanced: Deadlifts @ 100kg/60kg

**********

He whistles at the end..

WOD 060810

"Karen"

150 Wall Balls for time.
*10kg/5kg @ 10ft Target

Beginner: 5kg/3kg WB
Advanced: Weighted Vest 10kg

Compare with 092810.

Place a sandbag behind your heels as a benchmark for a proper Wall ball Squat depth.

WOD 060710

As many rounds as possible in 15 minutes:

One round consists of:
1 Handstand Push Up (HSPU)
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips

*Chin Ups = Palms facing body

Workout Courtesy of : Crossfit Football

Beginner: Press/Pikes, Scale Chin Up/Ring Dips as necessary
Advanced: Weighted Vest 10kg

The Fitness Pyramid

WOD 060510

For time of:

50 Thrusters @ 1/2 Bodyweight
Run 1km
25 Burpees

Beginner: Scale Thrusters accordingly
Advanced: Weight Vest 10kg

Gloves, tape or none. READ

WOD 060410

Deadlift 5-5-5

Then,


5 Rounds of:
15 Ring Dips
10 Dumbell Power Snatch @ 35lbs/20lbs (L&R)
5 Burpees


Beginner: Scale Dips & DB as necessary
Advanced: DB @ 45lbs
MONSTER: See video below.

WOD 060310

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

40 Kettlebell Swings @ 24kg/16kg

20 Double Unders

30 Kettlebell Swings @ 24kg/16kg

30 Double Unders

20 Kettlebell Swings @ 24kg/16kg

40 Double Unders

10 Kettlebell Swings @ 24kg/16kg

50 Double Unders

Beginners: Scale KB as necessary, Skips(x3)
Advanced: Unbroken Double Unders

Welcome back Jon. W!

*********
Agong's Birthday Holiday!

We will be open as usual this Saturday, 5th June 2010, from 9am-2pm.

WOD 060210

Press 5-5-5

Then,

"Tabata Mashups"
Handstand Push Ups (HSPU)
Box Jumps @ 24"/12"

Beginner: Push Ups (not Presses/Pikes)
Advanced: Box @ 30"

30" : Are you up for it?

WOD 060110

Squat 5-5-5

Then,

"Death by Pull Ups'

Do one Pull Ups on the first minute, two Pull Ups on the second, three Pull Ups on the third minute, and so on until you can no longer complete the Pull Ups on the minute.

Record minutes & weight.

Beginner: Scale Pull Ups as necessary
Advanced: Scale Weighted Pull ups

Hans: HAHAHA...His' smaller than mine...