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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.

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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.

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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!

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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!

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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.

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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?

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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!