WOD 052009

Three rounds for time of:

75 Walking Lunges

25 Kettlebell Swings @ 24kg

25 Ring Dips

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100 Day Pull Up Challenge: Do 50 Pull Ups

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Congratulations to all Burpee Challenge finishers! We had a blast yesterday cranking out 200 Burpees for time. Great work to those who did the workout, we all completed it sub 20 minutes! To everyone who joined in on the fun, thanks for your support. And to Edmund, Juan, Jason and Jonson(who somehow managed to finish ALL his burpees in time), I salute you guys for finishing 20,100 burpees in 200 days. Push more!

Post 200 burpees for time - JW, Juan, Eddie, Edmund, Ben Yue, Jason and Lyn(front).

WOD 051809

15-12-9 of:

Double KB Press @ 24kg

Box Jumps @ 24"

Double KB Push Press @ 24kg

Tuck Jumps

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200 Day Burpee Challenge: Do 200 Burpees

100 Day Pull Up Challenge: Do 49 Pull Ups

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Finally!

We have finally arrived at Day 200 of our Burpee Challenge! To the gang who stuck through the whole way - Edmund, Juan, Jason, Jonson(frankly, we think he's crazy - he actually did most of his burpees in the last 2 months) and JW, great work on surviving and thriving during the challenge. Special mention to Lyn, who stuck to the challenge all the way until her wrists started going wonky. The total number of burpees completed as of today is 20,100.  The challengers have all reached new heights of strength, mentally and physically.

To end the last day of the challenge, we will be doing 200 Burpees for time at 8.00pm today. So all challengers and regular PMers, if you are up for it, see you tonight!

WOD 051809 - "Cindy or Mary"

"Cindy"

In 20 minutes, do as many rounds as possible of:

5 Pull ups

10 Push ups

15 Squats

or

"Mary"

In 20 minutes, do as many rounds as possible of:

5 Handstand push ups

10 Single leg squats (alternating)

15 Pull ups

Pick your choice of girls and go.

Compare to 021009.

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200 Day Burpee Challenge: Do 199 Burpees

100 Day Pull Up Challenge: Do 48 Pull Ups

WOD 051609 - "Big Fat Helen"

Five rounds for time of:

Run 400m

21 Kettlebell Swings @ 24kg(M), 16kg(W)

12 Pull Ups

*Thanks to CrossFit LA for this WOD.

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200 Day Burpee Challenge: Do 197 Burpees

100 Day Pull Up Challenge: Do 46 Pull Ups

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Mike Tee, one of our regulars, has this to share with us:

I returned to PushMore yesterday for the first time in 2 months, after being in Cambodia for a month and then getting struck down with dengue a week after coming back. It was back to square one again, as the warm-up which used to be a routine now felt like a WOD itself!

What was interesting however, was seeing the PM members again. Being away for that period of time, I could really see marked improvements in everyone. Some have built on muscle mass, while others have developed finer muscle definitions. If I hadn't known you guys better it'd be very intimidating indeed!

Anyway the point of the story is - well done, everyone, you guys have worked hard, and it really shows. Keep up the great job!

- Mike Tee

WOD 051509

Three rounds for time of:

25 Squats

15 Handstand Push Ups

25 Squats

15 Ring Dips

25 Squats

15 Push Ups

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200 Day Burpee Challenge: Do 196 Burpees

100 Day Pull Up Challenge: Do 45 Pull Ups

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Nailing a 43.5" box jump.

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HAPPY BIRTHDAY WEI HAN & JONSON

Our relatively new hardworker Wei Han is a model and example to all those who give excuses about not having enough time because of work. He makes it without fail to PM early in the morning (sometimes earlier than me *wink*), quoting Edmund "almost 4 times a week". Sometimes he even comes twice a day. Well we look forward to seeing your gains and helping you achieve them. Keep up the good work and remember, patience is key, you are making tremendous progress ! 

Ah.....cannot like that right... wish one but don't wish the other. Here is Jonson, not John-Son (the slightly more handsome one, but he makes up for it with his determination) so pls dont wish me. Well here goes, interesting things you probably don't know about Jonson:

1. He is only 20 years old 

2. He is always up for an ab work out

3. He is very friendly despite the huge frame and intimidating tattoo on his back

4. He is addicted to pain 

5. due to #4, he bought in to the burpee challenge at 8000+ burpees

6. He is still doing it

Well buddy, even though you are not around have a great one over there in the U.K. Your presence is very much missed and all the best for the burpee challenge. you have 5 more days to go ! step it up !! 

once again PUSHMORE wishes you all a Happy Birthday ! 

WOD 051409

For time of:
40 Sumo Deadlift Highpull @ 20kg
50 Sit Ups
40 Sumo Deadlift Highpull @ 20kg
50 Knees to Elbows
40 Sumo Deadlift Highpull @ 20kg

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200 Day Burpee Challenge: Do 195 Burpees
100 Day Pull Up Challenge: Do 44 Pull Ups

WOD 051309

Complete as many rounds as you can in 12 minutes of:

5 Handstand Push Ups

10 Burpees

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200 Day Burpee Challenge: Do 194 Burpees

100 Day Pull Up Challenge: Do 43 Pull Ups

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How to take care of calluses on your hands from CrossFit Los Angeles on Vimeo.

WOD 051209

Eight rounds of:

20 seconds Kettlebell Snatch @ 24kg(M), 16kg(W), R

10 seconds Rest

20 seconds Push Ups

10 seconds Rest

20 seconds Kettlebell Snatch @ 24kg(M), 16kg(W), L

10 seconds Rest

*Each work set is doen for MAX reps. Workout is scored based on total number of reps completed.

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200 Day Burpee Challenge: Do 193 Burpees

100 Day Pull Up Challenge: Do 42 Pull Ups

WOD 051109

For time:

100 squats

2 muscle-ups

80 squats

4 muscle-ups

60 squats

6 muscle-ups

40 squats

8 muscle-ups

20 squats

10 muscle-ups

*Sub for Muscle Ups: 1 MU=3 Pull Ups, 3 Ring Dips

Compare to 120608.

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200 Day Burpee Challenge: Do 192 Burpees

100 Day Pull Up Challenge: Do 41 Pull Ups

WOD 050809

45-30-15 reps for time of:

Ring Dips

Kettlebell Swings @ 32kg

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200 Day Burpee Challenge: Do 189 Burpees

100 Day Pull Up Challenge: Do 38 Pull Ups

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Wesak Day Holiday

Please note that we will be closed on Saturday, 9th May 2009, in conjucntion with Wesak Day. To our friends who celebrate this festival, Happy Wesak Day!

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Ping getting 24" air time.

WOD 050709

Three rounds for time of:

30 Wall Ball @ 20lbs  

30 Push Ups

30 Box Jump @ 24"

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200 Day Burpee Challenge: Do 188 Burpees

100 Day Pull Up Challenge: Do 37 Pull Ups

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Wesak Day Holiday

Please note that we will be closed this Saturday, 9th May 2009, in conjucntion with Wesak Day. To our friends who celebrate this festival, Happy Wesak Day!

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WOD 050609

Five rounds of:

Max reps of Double Kettlebell Press @ 24kg

*There is no time component to this workout. 

Compare to 071408.

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200 Day Burpee Challenge: Do 187 Burpees

100 Day Pull Up Challenge: Do 36 Pull Ups

WOD 050509

For time:

15 Weighted Pull Ups @ 24kg

30 Burpees

12 Weighted Pull Ups @ 24kg

24 Burpees

9 Weighted Pull Ups @ 24kg

18 Burpees

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200 Day Burpee Challenge: Do 186 Burpees

100 Day Pull Up Challenge: Do 35 Pull Ups

WOD 050409

Four rounds for time of:

21 Kettlebell Swings @ 24kg

15 Handstand Push Ups

45 Squats

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200 Day Burpee Challenge: Do 185 Burpees

100 Day Pull Up Challenge: Do 34 Pull Ups

WOD 020509

Three rounds for time of:

300 Rope Skips

45 Push Ups

30 Pull Ups

15 Knees to Elbows

OR

Tag Team Version

Partner A does 300 rope skips while Partner B does as many rounds as possible of : 15 Push Ups, 10 Pull Ups and 5 Knees to Elbows. When Partner A completes rope skips, switch stations with Partner B. Repeat for three rounds.

Record total time and rounds completed by each partner.

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200 Day Burpee Challenge: Do 183 Burpees

100 Day Pull Up Challenge: Do 32 Pull Ups

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Happy Birthday Hans!

To our PushMore rep in Kota Kinabalu, keep up the strong work man! We're missing you back here. Here's to another year of you  getting fitter, faster and stronger!

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Being the fat kid of the family, he had to battle scrutiny and insults to overcome that stereotype(ask me for pictures if you wanna see). Eventhough overshadowed by his more handsome and atheletic brothers (2nd one in partcular) he endured and developed an iron will. There he learnt his strengths and put the famous words of Jesus to practice : The wise man built his house upon the rock, by forging his ginormous thunder thighs which earned him the nick name mountain goat obviously for his ability to lift proposterous amounts of weights and scale the mountain range like one. I swear even though he looked heavy, he nimbly and effortlessly scales hill slopes and rocks with his legs. 

Whatever the challenge may be, Hans is a determine and dedicated individual. Systematically he breaks them down with much discipline. He is not only smart but also works hard. Some things his 2nd brother, me can learn from. His constant innovativeness and iniatiative to bring the crossfit experience to another level is also admirable because if not for him we wouldn't have the sledgehammer to pound away our stress. 

personally I am glad that my baby brother has grown up and does not fight for space on the bed and run to mom everytime unfortunate circumstances (me bullying him) befalls him. I look forward to seeing you trying to outdo me in WODs even though that will be quite unlikely but seeing you try is good enough =) 

Well it would be safe to say that all of us thanks you for adding so much spice and life to the gym especially the wacky and witty posts that u put up on the blog. Keep up the good work and Pushmore. Happy Birthday Bro.

Love,

John-Son and everyone else

WOD 043009 - "Annie"

"Annie"

50-40-30-20-10 reps for time of:

Double Unders

Sit Ups

Compare to 020409.

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200 Day Burpee Challenge: Do 181 Burpees

100 Day Pull Up Challenge: Do 30 Pull Ups

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We've been Krispy Kremed! Thanks Jason! Look at Ben's happy face!

WOD 042909 - "Fran"

"Fran"

21-15-9 of:

Double KB Thrusters @ 20kg

Pull Ups

Compare to 011609.

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300 Day Burpee Challenge: Do 180 Burpees

100 Day Pull up Challenge: Do 29 pull Ups

The circle of burpees.

WOD 042809

Five rounds for time of:

21 Sumo Deadlift Highpulls @ 32kg

21 Ring Dips

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200 Day Burpee Challenge: Do 179 Burpees

100 Day Pull Up Challenge: Do 28 Pull Ups

Yes, it's official. The Burpee Challenge will be ending on the 200th day. To the 6 people remaining in the challenge,  PushMore salutes your tenacity and sheer will in coming so far. And for those who are wondering, the challengers have completed 15,931 burpees so far! Keep it up, only 21 days remaining.

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Labour Day

Hey all! Please note that the gym will be closed this Friday, 1st May 2009 in conjunction with Labour Day. We will be open on Saturday as usual. Happy holidays!

WOD 042709

In 15 minutes, do as many reps as possible of:

Single Hand Kettlebell Clean & Jerk

*There is no limit to hand switches. Workout is scored based on total reps completed for both arms.

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300 Day Burpee Challenge: Do 178 Burpees

100 Day Pull Up Challenge: Do 27 Pull Ups

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Labour Day

Hey all! Please note that the gym will be closed this Friday, 1st May 2009 in conjunction with Labour Day. We will be open on Saturday as usual. Happy holidays!

WOD 042509

Five rounds for time of:

12 Wall Ball @ 20lbs

9 Kettlebell Swings @ 32kg

6 Handstand Push Ups

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300 Day Burpee Challenge: Do 176 Burpees

100 Day Pull Up Challenge: Do 25 Pull Ups

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Some inspiration for all of you to keep working harder at becoming fitter !

John-Hans

WOD 042409

For Time:

Walking Lunge 100 Step
21 Pull-ups, 21 Sit-ups
Walking Lunge 80 Steps
18 Pull Ups, 18 Sit Ups
Walking Lunge 60 Steps
15 Pull Ups, 15 Sit ups
Walking Lunge 40 Steps
12 Pull Ups, 12 Sit Ups
Walking Lunge 20 Steps
9 Pull Ups, 9 Sit Ups

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300 Day Burpee Challenge: Do 175 Burpees
100 Day Pull Up Challenge: Do 24 Pull Ups

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Greetings from Sabah !

The new group colour coordinated pictures are a nice addition to the blog. Everyone looks good. Some of you look meaner and bigger. Can see more chiseled chests and biceps. Very nice. Alot of you have been the product of progress. I am inspired to work harder.

There is a tiny gym in my campus. I do not think you can call it a gym. It has two mirrors. Two ancient stepper machines which work like a ski machine. They have these old monitors that show 2-d graphics , something like playing Mario when it first came out. We have one smith machine with a combine weight of 50 kilos or so. Its small. Its the size of the 'makan' area in Pushmore.

Through working out, I have made alot of new friends. Probably because everyone looks at me weirdly giving me the "WATAQUAN" look when they see me doing 150 squats for time. I think that becomes a easy ice breaker because they want to know what the hell you city boy is doing. "HAH, ini ah apa lu buat kat KL ?" My face turned red. I'm telling you, these people are naturally big and chunky looking. These are our native friends who mind you, for generations have been living in jungles and stuff. They are warriors. They hunt wild boars and kill them for fun. I swear, because I have been offered wildboar ear, tongue, hoofs, balls and what not countless times ever since I came here.


Just like in Apocalypto. 'I am Jaguar Paw, son of Flint Sky. My Father hunted this forest before me. I am a hunter. This is my forest. And my sons will hunt it with their sons after I am gone.'


Well back to making friends, alot of them have been following some cross fit exercises that our equipments limit us to. Alot of them are interested in the new refresh exercises and workouts. We've been doing lots of pull-ups, squats, sumo deadlift high pull and recently been tackling the Handstand push-up. Its been great interacting with them and they are all keen to learn. What a great bunch of people who are sincerely nice and motivated. Reminds me alot about home. I recently met this guy who use to train with Mr.Sabah. Boy, this man is huge and wide. He grunts and complains, "wah, ni berat ni" but goes on to consecutively pump twenty plus reps with the 50 kilo dumbbell. What a joke !

Anyways, I'll try to get some pictures of the place and the crew who works out there. Forgot to bring my cable for the camera. Till then, keep it up guys because we sure are here.

John-hans

WOD 042309

For time of:

15 Kettlebell Snatch @ 24kg, R

30 Double Unders

15 Kettlebell Snatch @ 24kg, L

30 Double Unders

12 Kettlebell Snatch @ 24kg, R

24 Double Unders

12 Kettlebell Snatch @ 24kg, L

24 Double Unders

9 Kettlebell Snatch @ 24kg, R

18 Double Unders

9 Kettlebell Snatch @ 24kg, L

18 Double Unders

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300 Day Burpee Challenge: Do 174 Burpees

100 Day Pull Up Challenge: Do 23 Pull Ups

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Back in Black!

WOD 042209

75 Burpees for time.

*Each burpee terminates with a jump one foot above max reach.

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300 Day Burpee Challenge: Do 173 Burpees

100 Day Pull Up Challenge: Do 22 Pull Ups

WOD 042109

Five rounds for time of:

21 Ring Dips

15 Goblet Squats @ 32 kg

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300 Day Burpee Challenge : Do 172 Burpees

100 Day Pull Up Challenge : Do 21 Pull Ups

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Today's colour is RED! 

Group shot from Blue Monday. Can you spot the odd one out?

WOD 042009 " "Danny"

"Danny"

Complete as many rounds as you can in 20 minutes of:

30 Box Jumps @ 24"

20 Double KB/DB Push Press @ 24kg

30 Pull Ups

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300 Day Burpee Challenge: Do 171 Burpees

100 Day Pull Up Challenge: Do 20 Pull Ups

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Pre-PushMore history lesson continues. Notice the crappy form on the KB presses:-

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Happy Birthday Ye Kar 

Ye Kar joined us about a half a year ago with loads of fear and doubts. She started overcoming it with a 10 pass m'ship then 3 months. After slaying Wod together with 50 cent Jinn (thats alot of J.Ts) she finally picked up the courage to go for a full year ! Keep up the good work Ye Kar. We acknowledge your dedication, improvement and growing obsession with crossfit ! may you have a great year ahead of you and reach your fitness goals in no time ! again, we at Pushmore wish you a HAPPY BIRTHDAY ! 

WOD 041809

Three rounds for time of:

50 Sumo Deadlift to Highpull @ 20kg(M), 16kg(W)

21 Burpees

Run 400m

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300 Day Burpee Challenge: Do 169 Burpees

100 Day Pull Up Challenge: Do 18 Pull Ups

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Before PushMore, a look into the past:-

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Colour-Code Days!

From next week onwards, look out for our "Colour-Code Days"! We will post up a colour that you can gear up for your workout! It could be any form of top/bottoms/socks/shoes/wristbands etc... you get the point!

This Monday, the colour is "Blue".

Ed:BEWARE! This Monday's workout might just turn you into the colour itself! 

WOD 041709 - "Nate"

"Nate"

In 20 minutes do as many rounds as possible of:

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings @ 32kg

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300 Day Burpee Challenge: Do 168 Burpees

100 Day Pull UP Challenge: Do 17 Pull Ups

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Stress Release Technique 101:

Step 1: Lock and load...

Step 2: Fire!

Step 3: SLAM! Return to Step 1 and repeat for reps.

WOD 041609

150 Medicine Ball Cleans for time.

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300 Day Burpee Challenge:  Do 167 Burpees

100 Day Pull Up Challenge: Do 16 Pull Ups

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Hello medicine ball. From humble basketball to versatile exercise tool. 

WOD 041509

Ten rounds for time of:
12 Pull Ups
12 Wall Balls @ 20lbs


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300 Day Burpee Challenge: Do 166 burpees
100 Day Pull Up Challenege: Do 15 Pull Ups


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Happy Birthday John-son!


And here's your Spartan birthday WOD courtesy of JW:

Three rounds for time of:
15 Overhead Squats @ 95lbs
4 Muscle Ups
19 Burpees
87 Hammer Slams


Some words from John-hans:-

According to ancient Sparta history, a mother would wash the child in wine in order to make sure it was strong. If the child was weak, the child would die soon afterwards. Then the father would bring the child to the elders. They will then inspect the child for any weakness. Deformed body parts or weak, they will throw the child into the Kaida.The so called Apothetae, a chiasm at a cliff, of the mount Taygetos.

Born from a true spartan woman, child of a Spartan Warrior, Johnson made it pass the test of wine. Not only did he survived the test of wine and emerge strong, some claim to have saw the young child licking the wine and consuming it. A mark of a true champion they claimed. Twenty two years later, he gained the body of a beast.

Soon after completing his services as a spartan warrior defending the hell gates at the Thermopylae passage, Johnson moved to the city and soon found work in a local gym with the likes of spartan training called Pushmore. He joined in October 2008 and have been doing a kick ass job as a trainer there!

Pushmore and its members have been benefiting from this remarkable man and his abilities to communicate and interact with the people around him. The atmosphere that he carries around with him is highly contagious and addictive. His sense of importance for the people's need first has time and time again rewarded him. He gained respect and is very likeable. In addition to that, his easy going and approachable nature has only help. Indeed he is an extraordinary invidual of influence.

I speak for most of the Pushmore members when I say that we are all very appreciative of what you have given towards the Pushmore Gym and its members. We are all very grateful for your sacrifices and love that you have shown to us. Thank you and we all wish that you have a kick ass day because you deserve it!

On a personal note, thank you for everything that you have been for the past 20 years of my life. You are a great friend, a great teacher, a great guide and most importantly a great older brother. Thank you for everything and all the love that you have uncontrollably given towards me in making my life a greater one.

I love you.

Once again, from everyone at Pushmore, "Happy Birthday!!"

John-hans

WOD 041409

21-15-9 of:

Kettlebell Clean & Press @ 24kg L&R

Knees to Elbows

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300 Day Burpee Challenge: 165 Burpees

100 Day Pull Up Challenge: Do 14 Pull Ups

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WRAAR!