WOD 031908

3 rounds for time of:
5 Weighted Pull-Up @ 16kg
5 Weighted Rings Dips @ 16kg
5 Double KB/DB Push Press @ 24kg
10 Knees to Elbows
10 Sit-Ups
10 Turkish Get-Up (Alternating Arms) @ 24kg

Birthday WOD 031808

Happy Birthday Jon!

For time of:
3 shuttle runs
18 sandbag cleans @ 100lbs
82 burpees

WOD 031708

Complete as many rounds in 20 minutes as you can of:
"Cindy"
5 pull-ups
10 push-ups
15 squats

or

"Mary"
5 handstand push-ups
10 one legged squats, alternating
15 pull-ups

Click here for results

WOD031408

In this workout you move from each of four stations after a minute. This is a four-minute round from which a one-minute break is allowed before repeating. The stations are:

Tyre flip
Handstand push-ups or Pike push-ups
Box jumps @ 12" or 24"
Dumbbell thrusters @ 10 or 15 or 20 lbs / arm

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep. Do 3 rounds

WOD 031308

3 rounds for time of:
10 Shuttle Run 40m
2 Turkish Get-Ups L/R @ 24kg
50 Sit-Ups

WOD 031208

3 minutes of KB one arm swings (L&R)
3 minutes of KB one arm clean & presses (L&R)
2 minutes of KB one arm swings (L&R)
2 minutes of KB one arm clean & presses (L&R)
1 minute of KB one arm swings (L&R)
1 minute of KB one arm clean & presses (L&R)

Record total reps for each timed set

CLICK for pictures and results

WOD 031108

5 rounds for max reps of:
Ring Dips
Pull-Ups

There is NO time component to this WOD.

CLICK for pictures and results

WOD 031008 "Kelly"

Crossfit "Kelly"
5 rounds for time of:
10 Shuttle Runs
30 Box Jumps @ 24"
30 Wall Ball @ 20lbs

CLICK for pictures and results

WOD 030808

For time:
10-9-8-7-6-5-4-3-2-1 of:
Sumo Deadlift @ 64kg
Ring Dips
L-Sit Pull-Ups

CLICK for pictures and results

WOD 030608

For time of:
100 rope skips
20 box jumps @ 24"
20 handstand push-ups
75 rope skips
15 box jumps
15 handstand push-ups
50 rope skips
10 box jumps
10 handstand push-ups

CLICK for pictures and results

WOD 030608

21 Kb Snatch L/R
12 Weighted Pull-Ups
15 Kb Snatch L/R
9 Weighted Pull-Ups
9 Kb Snatch L/R
6 Weighted Pull-Ups

KB and Weighted Pull Ups @ 20kg.

CLICK for pictures and results

WOD 030508

3 rounds for time of:

15 KB Sumo Deadlift High Pull @ 24kg
15 Ring Dips
15 KB/DB Thrusters @ 35lbs
5 Shuttle Run 40m

Post time to comments.

WOD 030408

With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pulls-ups the third minute... Continuing as long as you are able.

Use as many sets as needed to complete the pull-ups.

Post results to comments.

WOD 030308

21-15-9 of:
Single KB Clean & Press L/R @ 20kg
Knees-to-Elbows

Post time to comments.

WOD 022908 "J.T."

21, 15, 9 of:
(see it on the white board)

WOD 022808 The Mandarin Surprise

21 Wall Ball @ 20lbs
5 KB Turkish Getup @ 20 kg L & R
21 Pull-ups

Done by
Soon 14:29
King 23:14

Pictures

All the way from KK
Fran. 21, 15, 9 of:
Thrusters @ 95lbs
Pull-ups

Done by Nigel 11:40

WOD 022708

5 Rounds for time of:

40m Farmer's Walk @ 24kg/arm
15 Ring Push-Ups
15 Sit-Ups
15 Sumo Deadlifts @ 24kg/arm

Post time to comments.
Click HERE for pics & results

Fitter, Faster, Stronger!

WOD 022608 KB cleans, press, jerks

3 rounds for time of:

10 KB double cleans @ 24kg
10 KB double push press @ 24kg
10 KB double jerks @ 24kg

Jonathan 11:22
Soon 11:26

WOD 022508 PushMore "Helen"

3 rounds for time of:
10 Shuttle Runs (approx. 400m)
21 KB Swings @ 24kg
12 Pull-Ups

PushMore Is Go!

We are in operation from the 11th of February 2008.

Opening hours as follows:-
Monday - Friday : 7.30am to 9.30pm
Saturdays : 7.30am to 12.30pm
Closed on Sundays and Public Holidays.

Group class schedule will be posted up shortly.

See you in the gym!

pushmore.com.my

pushmore.com.my

Please bookmark our main URL onto your Explorer & Mozilla. This is gonna be our main website where you can find updates about anything & everything about PUSHMORE.

Cheers

Progress of the Gym

Well, not only do some need the mirrors to look good while doing WODs, but the mirrors also make the gym look much bigger!
Now we can gladly say that you shouldn't see your face when you are at the top of your pullups. :p
Well, at least you can see your lower body for a sec on top but you shouldn't because you should be working out, not posing!

This was taken last week. "Someone's phone is ringing....."

First KLMBH ride for 2008

Kuala Lumpur MTB Hash (http://www.bikehash.freeservers.com/)
Quite a good attendance gathering at the start (Taman Lembah Kiara, next to VADS, TTDI). PPL are arriving at the place, preparing for a long & short technical ride through Kiara. Pat, HYH, Joe Adnan & the Thunder Clan had worked really hard to set this amazing bash. Go go T-Clan!!!


2 strongest riders from the THUNDER CLAN.
Don't play the fool with these guys!







Riders listening to the briefing








The "Penghulu" Pat Brunsdon providing the briefing at the top of his voice :p






Somewhere along the way, under some unforeseen circumstances ("DROP-GEAR" situations), my camera fell out from the casing.

Thanks to this rider (sorry, I don't know your name) who found my camera and probably passed it to Joe Adnan. He then took a picture of the finder.





Thanks to Mr. Tan Boon Foo from Bike Pro (www.bikeprobicycle.com) who sponsored us with BBQ delicious tasting food.. especially that black pepper beef. Damn NICE man!!
After riding the long ride still got energy to cook ah BF???



If you sign-out, ride and don't sign-in, be expecting a call from KLMBH!

What you can do @ PushMore

You should come if

• If you are a coach, instructor or a teacher interested on having your classes/sessions @ PushMore
• If you wanna get fitter.faster.stronger :)
• If you have a group/individual that needs improvements in power, speed, strength, flexibility, cardiovascular & respiratory endurance, muscular endurance, agility, coordination, balance & accuracy
• If you have specific goals
• (contact us for more information)
  

here comes the pullup - ssssssssssss

PUSHMORE FITNESS CENTRE

PUSHMORE FITNESS CENTRE
February 2008
Merchant Square

Functional training is a classification of exercise which involves training the body for the activities performed in daily life.

WOD 011308

Pre-opening WOD at PushMore:-

For time of:
21 KB Snatches/arm
Run 550m
15 KB Snatches/arm
Run 550m
9 KB Snatches/arm
Run 550m

KB@20kg

Done by:

• Nigel (23:16)
  
• Jin Han (18:37)
  
• Soon (12:56)
  
• Jonathan (14:02)
  

Jin han, Nigel
Jonathan, Soon

CrossFit "Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Done by:

• Jonathan (23 rounds)
  

CrossFit "Grace"

For time of:
Clean & Jerk 135lbs 30 reps

Done by:

• Jonathan (8:39)
• Soon (16:10)
• Nigel (24:47)

~Nigel~

Location of PUSHMORE FITNESS CENTRE

As some of you might have heard, we are opening PUSHMORE FITNESS CENTRE next year and it will be located at Merchant Square, Tropicana. Since its a newly developed area, I will post up a map.











Below is the Toll Picture just in case if you are driving along the Sprint Highway. The easiest way from there is to head to the NKVE toll and turn left right before the toll. Watch for the left turning.