tag:blogger.com,1999:blog-43801445318338992022024-03-16T15:08:10.874+08:00PushMore Fitness Centre by CrossFit MalaysiaWelcome to Malaysia's first CrossFit affiliate. We use a mix of gymnastics, weightlifting and metabolic conditioning to forge elite fitness. We are passionate about what we do and how we do it. PushMore - Fitter, Faster, Stronger.Unknownnoreply@blogger.comBlogger899125tag:blogger.com,1999:blog-4380144531833899202.post-41915001497027895562010-08-30T07:18:00.004+08:002010-08-30T07:26:27.824+08:00Head to pushmore.com.my!<img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 260px; height: 100px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTpHenqhOfOeMY0QpwTryKoPUgP3J1TAjgXa_8jEUnbN_WKWW8hiRPmdqTBFS4f3ylWeK2j3HYghJJaoHEQmEssPb0HyadTlv1CmI-LYHsnk1o1TGiAonKAVKgfkfdL-_S3is4ufwoDJlA/s400/logo_new" border="0" alt="" id="BLOGGER_PHOTO_ID_5510977064348024882" /><br />Thanks for stopping by! For updates on WODs, news, events and everything PushMore, head over to <a href="http://www.pushmore.com.my/">www.pushmore.com.my</a>.Jonathanhttp://www.blogger.com/profile/16041813399476115501noreply@blogger.com70tag:blogger.com,1999:blog-4380144531833899202.post-50632373750000746462010-08-28T09:00:00.018+08:002010-08-28T09:00:00.367+08:00WOD 082810"<b>Diane</b>"<br />
<br />
21-15-9 reps of:<br />
Deadlift @ 100kg/60kg<br />
Handstand Push Ups (HSPU)<br />
<br />
Beginner:Scale Deadlift as necessary.<br />
Advanced: Target sub 10mins.<br />
<br />
*compare with <a href="http://pushmore.com.my/wod/wod072110.htm">072010</a><br />
<br />
Burpee Challenge : Day 24<br />
<br />
<div style="text-align: center;">Dianne done in 1:49. Watch !</div><div style="text-align: center;"><object height="300" width="380"><param name="movie" value="http://www.youtube.com/v/YARXjYqC8mU?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/YARXjYqC8mU?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="380" height="300"></embed></object></div>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-4380144531833899202.post-38256967512352318682010-08-27T09:00:00.010+08:002010-08-27T09:00:01.476+08:00WOD 082710200m <b>Walking Lunges</b>. Every 10 steps, do 3 Burpees unbroken.<br />
*Burpees count towards the Burpee Challenge.<br />
<br />
Beginner: 100m Lunges<br />
Advanced: Wear 10kg Vest.<br />
<br />
Burpee Challenge: Day 23<br />
<br />
<br />
<div style="text-align: center;"><img alt="P7227211 (51K)" height="240" src="http://pushmore.com.my/wod/img/wod072210/P7227211.jpg" width="320" /></div><div style="text-align: center;">The rose amongst the thorns</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><br />
</div><div style="text-align: left;">******</div><div style="text-align: left;"><b><u>Public Holiday : Nuzul Al' Quran</u></b></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">We are open from 9am - 2pm today.<a href="http://rev.my/"> Rev Fitness</a> members are most welcome to train here today!</div>Unknownnoreply@blogger.com4tag:blogger.com,1999:blog-4380144531833899202.post-4941665321867654432010-08-26T07:30:00.031+08:002010-08-26T07:30:00.182+08:00WOD 082610<b>Three</b> rounds for time of:<br />
<b>Run 700m</b><br />
21 <b>Push Ups</b><br />
21 <b>KB Swings </b>@ 24kg/16kg<br />
<br />
Beginner: Run 350m, 15 Push Ups, 15 KB Swings. Scale KB accordingly<br />
Advanced: CTF, KB @ 32kg/24kg<br />
<br />
Burpee Challenge : 22 Burpees<br />
<br />
<div style="text-align: center;">Watch the consistency and timing.</div><div style="text-align: center;"><object height="300" width="380"><param name="movie" value="http://www.youtube.com/v/AKpkFcAGCX8?fs=1&hl=en_US&border=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/AKpkFcAGCX8?fs=1&hl=en_US&border=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="380" height="300"></embed></object></div><br />
<br />
****<br />
<b><u>Active Recovery Session (TODAY! 7:30pm-8:30pm)</u></b><br />
<div>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.</div><div><br />
</div><div>To those confirmed for the session, please remember to bring the necessary equipments as informed previously.</div><br />
****<br />
<br />
<b><u>Public Holiday: Nuzul Al-Quran (Friday, 27th August)</u></b><br />
<b><u><br />
</u></b>Please note that PushMore will be open from 9am - 2pm.<br />
<br />
*All <a href="http://rev.my/">Rev Fitness</a> members are welcome to train here on this day.Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-4380144531833899202.post-25128754343802720012010-08-25T07:30:00.001+08:002010-08-25T07:30:00.720+08:00WOD 082510<b>Deadlift 3-3-3-3-3</b><br />
<br />
Then,<br />
<br />
3 Rounds for time of:<br />
50 <b>Double Unders</b><br />
25 <b>Pull Ups</b><br />
<br />
Beginner: 150 Skips, Scale pull ups as necessary.<br />
Advanced: Unbroken DUs, CTB.<br />
<br />
Burpee Challenge: Day 21<br />
<br />
<div style="text-align: center;">Watch the video below to learn kipping pull ups!</div><div style="text-align: center;"><object height="300" width="380"><param name="movie" value="http://www.youtube.com/v/tAZaHzd6qAY?fs=1&hl=en_US&border=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/tAZaHzd6qAY?fs=1&hl=en_US&border=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="380" height="300"></embed></object><br />
<br />
<div style="text-align: left;">******</div><div style="text-align: left;"><b><u>Active Recovery Session</u></b></div><div style="text-align: left;"><b><u><br />
</u></b></div><div style="text-align: left;"><b><u></u></b>All spots have been taken up! Anyone who wishes to be on the waitlist, please contact <a href="mailto:lyn@pushmore.com.my">Lyn</a>!</div></div><div style="text-align: center;"><br />
</div>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-4380144531833899202.post-30480581725966962672010-08-24T07:30:00.001+08:002010-08-24T07:30:00.694+08:00WOD 082410150 Single <b>DB Power Snatch</b> @ 35lbs/25lbs (L/R)<br />
<br />
Beginner: Scale weight as necessary<br />
Advanced: DB @ 45lbs/35lbs, Each time you place the DB down, do 5 Push Ups immediately.<br />
<br />
*Burpee Challenge: Day 20<br />
<br />
<div style="text-align: center;"><img alt="P6046611 (43K)" height="320" src="http://pushmore.com.my/wod/img/wod060410/P6046611.jpg" width="240" /></div><div style="text-align: center;">Full extension at the top!</div><div style="text-align: center;"><br />
</div><div style="text-align: left;">****</div><div style="text-align: left;"><b><u>Active Recovery Class : UPDATE!</u></b></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">5 spots remaining people! Those of you who have booked via <a href="http://www.facebook.com/home.php?#!/pages/PushMore-Fitness-Centre-CrossFit-Malaysia/97197522971?ref=ts">Facebook</a>, we have your spot secured.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Hurry!</div>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-4380144531833899202.post-59172820945105016952010-08-23T11:00:00.001+08:002010-08-23T19:09:03.387+08:00Active Recovery Session<div>This coming Thursday, August 26th, we will be holding an <b>Active Recovery Class</b> 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.</div><div><br />
</div><div><b>FAQ</b></div><div><b>1)What is Active Recovery?</b></div><div>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.</div><div><br />
</div><div><b>2) What does Active Recovery exercises consist of?</b></div><div>Light jog, bike, walk, swim, stretching, foam rolling, body weight exercises etc - all done at very low intensities.</div><div><br />
</div><div><b>3) How long do I need to carry out these exercises for?</b></div><div>Between 30mins to an hour. Depending on the exercise you select.</div><div><br />
</div><div>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.<br />
<br />
***Only 15 spots available.</div>Unknownnoreply@blogger.com38tag:blogger.com,1999:blog-4380144531833899202.post-87753331757227311422010-08-23T10:00:00.005+08:002010-08-23T11:00:03.446+08:0024Hr Endurance Run!<div style="text-align: center;"><b>ARE YOU UP FOR THE CHALLENGE?</b></div><div><br /></div><div><b>Date:</b> 30th - 31st August 2010</div><div><b>Time:</b> Monday 10.00pm - Tuesday 10.00pm(24 hours)</div><div><b>Location:</b> <a href="http://www.pushmore.com.my/main.php?section=contact&page=contact_index">PushMore Fitness Centre</a></div><div><b>Workout:</b></div><div><b><br /></b></div><div>"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."</div><div><br /></div><div>Interested? Need more information? Speak with any of our trainers.</div><div><br /></div><div>Please register with Lyn by Friday, August 27th. </div><br /><div style="color: #3f3f3f; line-height: 1.1em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 5px; text-align: center;"><b><img height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA_psPXU90-SckYPJo2u5koIqCIaqK3d9uslc53WQuSkyQAidJ0HhPDK2I7P_FXdiLtGL_xT-D5eRjzcTqy88uBFhdo9Oq7nAywulcn2WCs5Okvy0MQigI0x97c2o1UlWGZ3OUmRWmV9Y/s320/malaysia-bendera-jalur-gemilang.jpg" width="320" /><br />Happy Independence Day!</b></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4380144531833899202.post-58113359693280775822010-08-23T07:30:00.003+08:002010-08-23T09:01:18.957+08:00WOD 082310In 20 Minutes, do as many rounds as possible of:<br />Run 200m<br />5 Single Arm KB Push Press @20kg/12kg (L&R)<br />10 Power Lunges<br /><br />Beginner: Scale weights as necessary<br />Advanced: KB @ 24kg/16kg<br /><br /><b>Burpee Challenge:</b> Day 19<br /><br /><div style="text-align: center;"><img alt="P8188086 (44K)" height="320" src="http://www.pushmore.com.my/wod/img/wod081810/P8188086.jpg" width="240" /></div><div style="text-align: center;">Ye Kar </div><div style="text-align: center;"><br /></div><div style="text-align: left;">******</div><div style="text-align: left;"><b><u>Post-Pose Running Clinic (August 21st, 2010)</u></b></div><div style="text-align: left;"><br /></div><div style="text-align: left;">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, <a href="http://miketee.net/">Mike Tee</a> said "..w<i>ill change your running for life and cut your WOD times by 90%</i>".<br /><br />Interested?<br />Wanna participate in the next one?<br /><br />Do contact <a href="mailto:lyn@pushmore.com.my">Lyn</a> or <a href="mailto:jonathan@pushmore.com.my">JW</a>! <i>(We will be organizing the next Pose Running Clinic preeeety soon.)</i><br /><br />Stay tuned folks!</div>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-4380144531833899202.post-27238079820803882062010-08-20T18:34:00.002+08:002010-08-20T18:35:39.810+08:00Pose Running ClinicPlease note that we will be<b> <u><span class="Apple-style-span" style="color: #cc0000;">CLOSED</span></u><span class="Apple-style-span" style="color: #cc0000;"><span class="Apple-style-span" style="font-weight: normal;"> on </span></span><u><span class="Apple-style-span" style="color: #cc0000;">Saturday, August 21st </span></u><span class="Apple-style-span" style="font-weight: normal;"> </span></b>in conjunction of the Pose Running Clinic that will be held from 9am - 4pm.<br />
<div><b><br />
</b></div><div>Members who are keen to workout, are invited to train at <a href="http://rev.my/"><span class="Apple-style-span" style="color: lime;">Rev Fitness Centre</span></a><span class="Apple-style-span" style="color: lime;">. </span>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)</div><div><div style="text-align: left;"><br />
</div></div><div>Have a great weekend peeps!</div><div><b><br />
</b></div><div><b><br />
</b></div><div style="text-align: center;"><b><img alt="Pose Method Title and Logo" height="41" src="http://www.posetech.com/images/pose-web-title2.gif" width="400" /></b></div>Unknownnoreply@blogger.com8tag:blogger.com,1999:blog-4380144531833899202.post-34218566714132569122010-08-20T07:30:00.002+08:002010-08-20T07:30:01.056+08:00WOD 082010<div style="font-family: 'Times New Roman'; font-size: medium; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">"<b>Helen"</b></div><div style="font-family: 'Times New Roman'; font-size: medium; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="font-family: 'Times New Roman'; font-size: medium; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">3 Rounds for time of:</div><div style="font-family: 'Times New Roman'; font-size: medium; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Run 350m</div><div style="font-family: 'Times New Roman'; font-size: medium; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">21 KB Swings</div><div style="font-family: 'Times New Roman'; font-size: medium; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">12 Pull Ups</div><div style="font-family: 'Times New Roman'; font-size: medium; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="font-family: 'Times New Roman'; font-size: medium; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Beginner: Scale KB & pull ups as necessary</div><div style="font-family: 'Times New Roman'; font-size: medium; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Advanced: Target: sub 11mins</div><div style="font-family: 'Times New Roman'; font-size: medium; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="font-family: 'Times New Roman'; font-size: medium; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">*compare with <a href="http://www.pushmore.com.my/wod/wod040710.htm">040710</a></div><div style="font-family: 'Times New Roman'; font-size: medium; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="font-family: 'Times New Roman'; font-size: medium; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><img alt="P4076033 (40K)" height="320" src="http://www.pushmore.com.my/wod/img/wod040710/P4076033.jpg" width="240" /></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Hope your leg recovers soon, Julia!</div></div><span class="Apple-style-span" style="font-family: arial;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4380144531833899202.post-18251861037594208932010-08-19T07:30:00.009+08:002010-08-19T16:58:50.730+08:00WOD 081910<b>Kettlebell Double Press 3x5</b><br />(Use same weights)<br /><br />Then,<br /><br /><b>Double-under</b> for <b>2 minutes</b><br /><b>Sit-up</b> for <b>2 minutes</b><br /><b>Double-under</b> for <b>90 seconds</b><br /><b>Sit-up </b>for <b>90 seconds</b><br /><b>Double-under</b> for <b>1-minute</b><br /><b>Sit-up</b> for<b> 1-minute</b><br /><b>Double-under </b>for <b>30 seconds</b><br /><b>Sit-up </b>for <b>30 seconds</b><br /><br />Record numbers of sit-ups and double-unders.<br /><br />Beginner: Single Skips<br />Advanced: Aim for total of 300 DUs, 180 Sit Ups.<br /><br /><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;">Rope skipping...is not merely doing single skips or double unders. Check this out!</div><div style="text-align: center;"><object height="300" width="380"><param name="movie" value="http://www.youtube.com/v/A6Tub5_NXOA?fs=1&hl=en_US&border=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/A6Tub5_NXOA?fs=1&hl=en_US&border=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="380" height="300"></embed></object><br /><br />or this!<br /><object height="300" width="380"><param name="movie" value="http://www.youtube.com/v/GRpcoi1bv_s?fs=1&hl=en_US&border=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/GRpcoi1bv_s?fs=1&hl=en_US&border=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="380" height="300"></embed></object><br /><br /><div style="text-align: left;">****</div><div style="text-align: left;"><b><u>Pose Running Clinic</u></b></div><div style="text-align: left;"><b><u><br /></u></b></div><div style="text-align: left;">Another 2 more days to the clinic! Do remember that we're <b>CLOSED on August 21st(Saturday)</b> in conjunction of this clinic. Members are allowed to workout at Rev Fitness Centre for this day upon appointment (free of charge!). </div><div style="text-align: left;"><br /></div><div style="text-align: left;">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! </div><div style="text-align: left;"><br /></div><div style="text-align: left;">Should you require further information, please do not hesitate to contact us.</div><div style="text-align: left;"><br /></div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4380144531833899202.post-46912625323423163432010-08-18T07:30:00.002+08:002010-08-18T07:30:00.205+08:00WOD 081810In <b>20 minutes</b>, do as many rounds as possible of:<br />
2 <b>Muscle Ups</b><br />
4 <b>Single KB Push Presses</b> @ 24kg/12kg (L&R)<br />
8 <b>Burpees</b><br />
<br />
<div style="text-align: center;"><img alt="better sleep Get a Better Nights Sleep in 37 Ways" height="281" src="http://blog.iqmatrix.com/wp-content/uploads/2008/11/better-sleep.jpg" width="400" /></div><div style="text-align: center;">Are You Getting Enough Sleep? <a href="http://news.discovery.com/human/sleep-seven-hours.html">Read</a> and <a href="http://blog.iqmatrix.com/mind-map/a-better-nights-sleep-mind-map">read</a></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-small;">Image Source: </span><a href="http://blog.iqmatrix.com/mind-map/a-better-nights-sleep-mind-map"><span class="Apple-style-span" style="font-size: x-small;">IQmatrix.com</span></a></div><br />
<br />
Beginner: Sub for 1 Muscle Up=2 Pull Ups & 2 Ring Dips, Scale KB as necessary<br />
Advanced: Unbroken MUs, KB @ 28kg/16kgUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-4380144531833899202.post-23569299391192373942010-08-17T07:30:00.002+08:002010-08-17T07:30:01.067+08:00WOD 081710<span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"><b>F</b></span></span><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: medium;"><b>ive</b></span></span><span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: medium;"><b> Rounds </b>for time of:</span></span></span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">15 <b>Deadlifts </b>@ 60kg/40kg</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">15 <b>Box Jumps</b> @ 24"/18"</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Beginner: Scale Deadlifts & Box Jumps accordingly</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Advanced: DL @ 80/60kg, Box Jumps @ 30"/24"</div><div><br />
</div><br />
<div style="text-align: center;"><img alt="P8077705 (36K)" height="320" src="http://pushmore.com.my/wod/img/wod080710/P8077705.jpg" width="240" /><br />
Cheryl hitting the 18" easily.</div><br />
<br />
*******<br />
<b><u>Pose Running Clinic (Saturday, 21st August, 9am-4pm)</u></b><br />
<br />
Please note that PushMore will be <b><u>CLOSED this Saturday, August 21st,</u><span class="Apple-style-span" style="font-weight: normal;"> as we will be hosting the Pose Running Clinic. Members are most welcome to train at <a href="http://rev.my/">Rev Fitness Centre </a> this Saturday. Do remember to book your spot by calling : 012-2286868. </span></b><br />
<b><span class="Apple-style-span" style="font-weight: normal;"><br />
</span></b><br />
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.<br />
<br />
See you then!Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4380144531833899202.post-33183037044709255172010-08-16T07:30:00.001+08:002010-08-16T07:30:00.829+08:00WOD 081610<b>"TABATA TRIPLE MASHUP"</b><br />
<br />
8 Rounds of:<br />
20 Secs Pull Ups<br />
10Secs Rest<br />
20 Secs Handstand Push Ups<br />
10 Secs Rest<br />
20 Secs Squats<br />
10 Secs Rest<br />
<br />
Beginner: Scale Pull Ups, Press.<br />
Advanced: CTB Pull Ups<br />
<br />
*compare with <a href="http://www.pushmore.com.my/wod/wod070409.htm">070409</a><br />
<br />
Burpee Challenge : Day 12<br />
<br />
<br />
<div style="text-align: center;"><object height="300" width="380"><param name="movie" value="http://www.youtube.com/v/GX-QhoihLeI?fs=1&hl=en_US&border=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/GX-QhoihLeI?fs=1&hl=en_US&border=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="380" height="300"></embed></object></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4380144531833899202.post-91553769911560415392010-08-14T09:00:00.003+08:002010-08-14T09:00:01.018+08:00PushMore's Open Day!<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">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.</span><span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><br />
</span><span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><br />
</span><span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">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</span><span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><s>monsters</s></span><span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;"> </span><span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">people). Otherwise, just pop-by and say hi! Whilst at our Box, remember to check out our promotions specially for TODAY.</span><span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><br />
</span><span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><br />
</span><span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">Reminder:</span><span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><br />
</span><span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">1)Do bring a face towel to wipe off your sweat.</span><span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><br />
</span><span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">2) Wear SHOES to protect your feet.</span><span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><br />
</span><span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">3) BE EARLY!!!</span><br />
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><b><u>WOD081410</u></b></span><br />
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">15-12-9 reps of:</span><br />
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">Single Arm DB Thrusters @ 35lbs/20lbs</span><br />
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">Push Ups</span><br />
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><b>Beginner: </b>Scale weight as necessary, Knee Push Ups</span><br />
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><b>Advanced:</b> 21-15-9 reps, @45lbs</span><br />
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;"><br />
</span><br />
<div style="text-align: center;"><object height="300" width="380"><param name="movie" value="http://www.youtube.com/v/peLFTePbfDQ?fs=1&hl=en_US&border=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/peLFTePbfDQ?fs=1&hl=en_US&border=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="380" height="300"></embed></object><br />
<span class="Apple-style-span" style="font-family: Georgia, serif; font-size: 13px; line-height: 20px;">Here's a sample of how to do Dumbell Thrusters. </span></div>Unknownnoreply@blogger.com8tag:blogger.com,1999:blog-4380144531833899202.post-25514891636366899592010-08-13T07:30:00.005+08:002010-08-13T10:13:44.331+08:00WOD 081310<span class="Apple-style-span" style="font-size: 16px;"><b>"Chelsea"</b></span><br />
<span class="Apple-style-span" style="font-size: 16px;"></span><span class="Apple-style-span" style="font-size: 16px;"><b><br />
</b></span><span class="Apple-style-span" style="font-size: 16px;">Every minute, on the minute for 30 minutes, do:</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">5 Pull Ups</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">10 Push Ups</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">15 Squats</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">*If you are unable to complete the reps within the minute, on the following minute,</span><span class="Apple-style-span" style="font-size: 16px;"> </span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">continue doing the workout for as many rounds as possible.</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">*compare with : <a href="http://pushmore.com.my/wod/wod011410.htm">041410</a></span><br />
<br />
<span class="Apple-style-span" style="font-size: 16px;">Beginner: Scale movements as necessary, goal is 15 minutes.</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">Advanced: Chest to Bar Pull Ups.</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><br />
<span class="Apple-style-span" style="font-size: 16px;"><br />
</span><br />
<div style="text-align: center;"><span class="Apple-style-span" style="font-size: 16px;"><img alt="Citrus Roast Chicken" height="212" src="http://paleodietrecipes.org/stock-photos/citrus-roast-chicken.jpg" width="320" /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: 16px;"><b><u>Ginger Citrus Roast Chicken</u></b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: small;">Recipe: </span><span class="Apple-style-span" style="font-size: small;"><a href="tp://paleodietrecipes.org/ginger-citrus-roast-chicken/">Paleo Diet Recipes</a></span><br />
<br />
<div style="text-align: left;">*********</div><br />
<div style="text-align: left;"><b><u>PushMore's Open Day!</u></b></div><div style="text-align: left;"><b><u><br />
</u></b></div><div style="text-align: left;">Happening right here at PushMore Fitness Centre in 24 hours' time! All 3 classes at <b><span class="Apple-style-span" style="color: red;">9:30am, 10:30am and 11:30am</span></b> 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. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">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 <u>water bottle and a sweat towel</u> for your convenience. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Should you have any questions about the Open Day, do feel free to contact us via <a href="mailto:info@pushmore.com.my">email</a> or by phone: 03-78850120</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Looking forward to seeing you tomorrow! </div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4380144531833899202.post-87715554971410675372010-08-12T07:30:00.005+08:002010-08-12T07:48:51.731+08:00WOD 081210<span class="Apple-style-span" style="font-size: 16px;">Three rounds for time of:</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">35 Sumo Deadlift Highpulls @ 24kg/</span><span class="Apple-style-span" style="font-size: 16px;">16kg<br />
</span><span class="Apple-style-span" style="font-size: 16px;">50 Double Unders</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">Beginner: Scale KB weight as necessary, DUs @ 35 reps.</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">Advanced: KB @ 32kg/20kg</span><br />
<span class="Apple-style-span" style="font-size: 16px;"><br />
</span><br />
<div style="text-align: center;"><span class="Apple-style-span" style="font-size: 16px;"><img alt="P7037010 (38K)" height="320" src="http://pushmore.com.my/wod/img/wod070310/P7037010.jpg" width="240" /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: 16px;">Elbows up high!</span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4380144531833899202.post-51584496037287074972010-08-11T07:30:00.002+08:002010-08-11T07:30:00.070+08:00WOD 081110<span class="Apple-style-span" style="font-size: 16px;">Complete as many rounds as possible in 20 minutes of:</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">7 Back Squats @ 60kg/40kg</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">10 Kettlebell Overhead walking lunge @ 16/12kg(right hand)</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">7 Burpees</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">10 Kettlebell Overhead walking lunge @ 16/12kg(left hand)</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">Beginner: Scale movements as necessary.</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">Advanced: Back Squats @ 85kg/55kg, KB @ 20kg/16kg</span><br />
<span class="Apple-style-span" style="font-size: 16px;"><br />
</span><br />
<div style="text-align: center;"><span class="Apple-style-span" style="font-size: 16px;"><img alt="P8077714 (43K)" height="320" src="http://pushmore.com.my/wod/img/wod080710/P8077714.jpg" width="240" /></span></div>Unknownnoreply@blogger.com4tag:blogger.com,1999:blog-4380144531833899202.post-21236565902798194312010-08-10T07:30:00.002+08:002010-08-10T07:30:00.259+08:00WOD 081010<span class="Apple-style-span" style="font-size: 16px;">For time:</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">Run 700m</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">50 Kettlebell Swings @ 24kg/16kg</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">50 Knees to Elbows</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">Run 700m</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">Beginner: Runs @ 350m, KB Swings & Sit Ups @ 35 reps</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">Advanced: KB @ 32kg/20kg, Toes to Bar</span><br />
<span class="Apple-style-span" style="font-size: 16px;"><br />
</span><br />
<span class="Apple-style-span" style="font-size: 16px;"><br />
</span><br />
<div style="text-align: center;"><span class="Apple-style-span" style="font-size: 16px;"><img alt="P6236774 (34K)" height="240" src="http://pushmore.com.my/wod/img/wod062310/P6236774.jpg" width="320" /><br />
</span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4380144531833899202.post-52669963979203972242010-08-09T07:30:00.005+08:002010-08-09T17:43:55.688+08:00WOD 080910<div><span class="Apple-style-span" style="font-family: Arial;"><span class="Apple-style-span" style="font-family: 'Times New Roman';">"<b>Karen</b>"<br />
150 Wall Balls for time.<br />
<br />
Wall Ball @ 10kg/5kg<br />
<br />
Beginner: Complete 75 reps<br />
Advanced: Each time you break, foul is 5 Pull Ups. Total the number of pull ups and complete them after the workout. </span></span></div><div><span class="Apple-style-span" style="font-family: Arial;"><br />
</span><br />
<span class="Apple-style-span" style="font-family: Arial;"></span><br />
<span class="Apple-style-span" style="font-family: Arial;"></span><br />
<span class="Apple-style-span" style="font-family: Arial;"></span><br />
<span class="Apple-style-span" style="font-family: Arial;"></span><br />
<span class="Apple-style-span" style="font-family: Arial;"></span><br />
<span class="Apple-style-span" style="font-family: Arial; font-size: medium;"><span class="Apple-style-span" style="font-size: 16px;"></span></span><br />
<span class="Apple-style-span" style="font-family: Arial; font-size: medium;"><span class="Apple-style-span" style="font-size: 16px;"><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"><img alt="P9281841 (24K)" height="320" src="http://pushmore.com.my/wod/img/wod092809/P9281841.jpg" width="240" /></span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-family: 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;">"X" Marks the spot!</span></span></div></span></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4380144531833899202.post-65260075557299631862010-08-07T08:30:00.002+08:002010-08-07T08:30:00.205+08:00WOD 080710<span class="Apple-style-span" style="font-size: 16px;">In 7 minutes, complete as many rounds as possible of:</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">7 <b>Back Squats</b> @ 60kg/40kg</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">7 <b>Box Jumps</b> @ 24"/18"</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">Rest 3 minutes, then:-</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">In 7 minutes, complete as many rounds as possible of:</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">7 <b>Burpees</b></span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">7 <b>Kettlebell Swings</b> @ 24kg/16kg</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">Beginner: Scale movements as necessary.</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">Advanced: Back Squat @ 70kg/50kg, KB @ 32kg/20kg</span><br />
<span class="Apple-style-span" style="font-size: 16px;"><br />
</span><br />
<span class="Apple-style-span" style="font-size: 16px;"><br />
</span><br />
<div style="text-align: center;"><object height="300" width="400"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://vimeo.com/moogaloop.swf?clip_id=9888821&server=vimeo.com&show_title=1&show_byline=1&show_portrait=1&color=&fullscreen=1&autoplay=0&loop=0" /><embed src="http://vimeo.com/moogaloop.swf?clip_id=9888821&server=vimeo.com&show_title=1&show_byline=1&show_portrait=1&color=&fullscreen=1&autoplay=0&loop=0" type="application/x-shockwave-flash" allowfullscreen="true" allowscriptaccess="always" width="400" height="300"></embed></object></div><div style="text-align: center;"><a href="http://vimeo.com/9888821">Moody's 64 Inch Box Jump</a> from <a href="http://vimeo.com/user1715269">Miranda Oldroyd</a> on <a href="http://vimeo.com/">Vimeo</a>.<br />
<br />
<div style="text-align: left;">*************</div><div style="text-align: left;"><u><b>PushMore's Open Days</b></u></div><div style="text-align: left;"><u><b><br />
</b></u></div><div style="text-align: left;">It's happening next Saturday! <b>14th August</b>, 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 <b>9:30am, 10:30am and 11:30am. </b></div><div style="text-align: left;"><br />
</div><div style="text-align: left;">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 <s>a few</s> one piece.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Questions? Queries? Let us know soon. Spaces are limited so book for your guests as soon as possible with any one of our trainers.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;"><br />
</div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4380144531833899202.post-62207518783406239292010-08-06T07:30:00.000+08:002010-08-06T07:30:00.626+08:00WOD 080610<span class="Apple-style-span" style="font-size: 16px;">In 20 minutes, complete as many rounds as possible of:</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">7 Press @ 30kg/20kg</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">7 Pull Ups</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">14 Squats</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">Beginner: Scale movements as necessary.</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">Advanced: Press @ 40kg/25kg</span><br />
<span class="Apple-style-span" style="font-size: 16px;"><br />
</span><br />
<div style="text-align: center;"><span class="Apple-style-span" style="font-size: 16px;"><img alt="P6026503 (40K)" height="320" src="http://pushmore.com.my/wod/img/wod060210/P6026503.jpg" width="240" /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: 16px;"><br />
</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: 16px;"><br />
</span></div><div style="text-align: center;"><div style="text-align: left;"><span class="Apple-style-span" style="font-size: 16px;">*********** </span></div><div style="text-align: left;"><span class="Apple-style-span" style="font-size: 16px;"><br />
</span></div></div><b><u>Pose Method Running Clinic </u></b><br />
<br />
Date:<b> August 21st (Saturday)</b><br />
Time: <b>9:00am – 4:00pm</b><br />
Location: PushMore Fitness Centre<br />
Cost: RM60 per person.<br />
<br />
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 <a href="http://pushmore.com.my/newsletters/newsletter_082010.pdf">newsletter</a>.<br />
<br />
Interested? Do contact Lyn or JW to book your spot! Open to Pushmore members. 10 spots only! First come, first serve!<br />
<br />
*Please note that the gym will be closed for this clinic.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4380144531833899202.post-91430138632902759122010-08-05T07:30:00.007+08:002010-08-05T07:30:00.081+08:00WOD 080510<span class="Apple-style-span" style="font-size: 16px;"><b>"Death by Deadlifts"</b></span><br />
<span class="Apple-style-span" style="font-size: 16px;"><b><br />
</b></span><br />
<span class="Apple-style-span" style="font-size: 16px;">With a continuously running clock, do one Deadlift the first minute, two Deadlifts the second minute, three Deadlifts the third minute...</span><span class="Apple-style-span" style="font-size: 16px;"> </span><span class="Apple-style-span" style="font-size: 16px;">continuing for as many minutes as you are able.</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">Use as many sets as needed to complete the Deadlifts for each minute.</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;"><b>Deadlift @ 70kg(M)/50kg(W)</b></span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">Beginner: Scale deadlift weight as necessary.</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">Advanced: Deadlifts @ 100kg(M)/60kg(W)</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><br />
<span class="Apple-style-span" style="font-size: 16px;"><br />
</span><br />
<span class="Apple-style-span" style="font-size: 16px;"><br />
</span><br />
<div style="text-align: center;"><b>WARNING</b>: This video below shows how <b><u>NOT</u></b> to deadlift!<br />
<object height="300" width="380"><param name="movie" value="http://www.youtube.com/v/htbQ9UdbABw&hl=en_US&fs=1?border=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/htbQ9UdbABw&hl=en_US&fs=1?border=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="380" height="300"></embed></object></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><br />
</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-4380144531833899202.post-12066855046625969222010-08-04T07:30:00.002+08:002010-08-04T07:30:00.622+08:00WOD 080410<span class="Apple-style-span" style="font-size: 16px;">4 rounds for time of:</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">Run 350m</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">25 Burpees</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">Beginner: Complete 3 rounds.</span><span class="Apple-style-span" style="font-size: 16px;"><br />
</span><span class="Apple-style-span" style="font-size: 16px;">Advanced: Complete 6 rounds.</span><br />
<span class="Apple-style-span" style="font-size: 16px;"><br />
</span><br />
<div style="text-align: center;"><span class="Apple-style-span" style="font-size: 16px;"><img alt="P7037015 (57K)" height="240" src="http://www.pushmore.com.my/wod/img/wod070310/P7037015.jpg" width="320" /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: 16px;">Try running 350m in 1m45secs. Can you?</span><br />
<span class="Apple-style-span" style="font-size: 16px;"><br />
</span><br />
<div style="text-align: left;"><span class="Apple-style-span" style="font-size: 16px;">********</span></div><div style="text-align: left;"><b><u>PushMore's Open Day!</u></b><br />
<b><u><br />
</u></b></div></div>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).<br />
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Date: <b>14th August 2010 (Saturday)</b><br />
Class Timings: <b>9:30am, 10:30am, 11:30am</b><br />
Location: <b>PushMore Fitness Centre</b><br />
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</b><br />
<b><span class="Apple-style-span" style="font-weight: normal;">Do call us up during our Operating Hours and we will book a spot for you/your guest!</span><br />
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See you then!</b><br />
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</b>Unknownnoreply@blogger.com0