WOD 062509

Weighted Pull Ups
3-3-3-3-3

*While resting in between sets, do the following:-
Max hold Handstand

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100 Pull Up Challenge: Do 86 Pull Ups
30 Deadlift Challenge: Do 22 Deadlifts

WOD 062409

Three rounds for time:
400m Run
21 Kettlebell Swing @ 24kg/16kg
12 Handstand Push Ups

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100 Day Pull Up Challenge: Do 85 Pull Ups
30 Day Deadlift Challenge: Do 21 Deadlifts
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WOD 062309

400m Walking Lunges for time.

Compare to 021909.

Have fun...

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100 Day Pull Up Challenge: Do 84 Pull Ups

30 Day Deadlift Challenge: Do 20 Deadlifts

WOD 062209

Three rounds for time of:

7 Double Kettlebell Press @ 24kg

21 Push Ups

21 Pull Ups

Pressing strong!

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100 Day Pull Up Challenge: Do 83 Pull Ups

30 Day Deadlift Challenge: Do 19 Deadlifts

WOD 062009

For time of:

400m Run

45 Burpees

400m Run

30 Burpees

400m Run

15 Burpees

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100 Day Pull Up Challenge : Do 81 Pull Ups

30 Day Deadlift Challenge : Do 18 Deadlift

WOD 061909

10-8-6-4-2 reps for time of:

Muscle Ups

Handstand Push Ups

Squats (x3)

Workout courtesy of CrossFit Effects.

The Boss Killing It.

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100 Day Pull Up Challenge: Do 80 Pull Ups

30 Day Deadlift Challenge : Do 17 Deadlifts

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How Much Intensity Are You Bringing to the Gym ?

Or

WOD 061809

For time of:

25 Sumo Deadlift Highpull @ 32kg

50 Sit Ups

20 Sumo Deadlift Highpull @ 32kg

40 Sit Ups

15 Sumo Deadlift Highpull @ 32kg

30 Sit Ups

10 Sumo Deadlift Highpull @ 32kg

20 Sit Ups

5 Sumo Deadlift Highpull @ 32kg

10 Sit Ups

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100 Day Pull Up Challenge: Do 79 Pull Ups

30 Day Deadlift Challenge: Do 16 Deadlifts

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Here's what happens when pro-athletes go up against CrossFitters in CrossFit LA:

Pro Athlete vs. CrossFitter, who will win... from CrossFit Los Angeles on Vimeo.

WOD 061709

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

5 Kettlebell Push Jerks @ 24kg, L & R

15 Double Unders

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100 Day Pull Up Challenge: Do 78 Pull Ups

30 Day Deadlift Challenge: Do 15 Deadlifts

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Here's some fun reading from today's post on the Crossfit Affiliate blog:-

Guerrilla Fitness CrossFit Montclair recently welcomed a Men's Fitness writer/athlete onto their team for a month, and he's blogging about the experience. Read the first entry in his blog here and then catch up on the next five entries.

WOD 061609

Three rounds for time of:

50 Squats

21 Kettlebell Swings @ 24kg

21 Ring Dips

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100 Day Pull Up Challenge: Do 77 Pull Ups

30 Day Deadlift Challenge: DO 14 Deadlifts

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Here is an article found by our Cleo Bachelor, Cris. *Click* .It is indeed a good read. Why do we Crossfit ? post up your answers in comments.

WOD 061509

For time of:

15 Handstand Push Ups

1 L-Pull Up

13 Handstand Push Ups

3 L-Pull Ups

11 Handstand Push Ups

5 L-Pull Ups

9 Handstand Push Ups

7 L-Pull Ups

7 Handstand Push Ups

9 L-Pull Ups

5 Handstand Push Ups

11 L-Pull Ups

3 Handstand Push Ups

13 L-Pull Ups

1 Handstand Push Up

15 L-Pull Ups

Compare to 122308.

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100 Day Pull Up Challenge: Do 76 Pull Ups

30 Day Deadlift Challenge: Do 13 Deadlifts

WOD 061309

For time of:

Run 400m

21-15-9 of:

Pull Ups

Ring Dips

Run 400m

21-15-9 of:

Tuck Jumps

Knees to Elbows

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100 Day Pull Up Challenge: Do 74 Pull Ups

30 day Deadluft Challenge: Do 12 Deadlifts

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New to CrossFit or a regular already? This article from the CrossFit Journal is great information for newbies or hardcore athletes alike.

A CrossFit Start-Up Guide

WOD 061209

Seven rounds for time of:

7 Burpees

11 Kettlebell Swings @ 32kg

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100 Day Pull Up Challenge: Do 73 Pull Ups

30 Day Deadlift Challenge: Do 11 Deadlifts

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To be fit, it takes more than coming to the gym and working out your physical being. It takes alot of mental preparation and readjustments of our beliefs systems. Only then can we be convinced and stay motivated to continue on this journey which let me remind you is a LIFETIME not a 2 year blitz to look like John J.Rambo. Also I personally believe that Crossfit and this quest to achieve Elite BEASTLIKE fitness reflects very much on our lives and selves. The principles we learn through the blood, sweat, tears and puke can very much be applied to everything else in life. So as we work our guts out, do think about the lessons you are learning through that work out or experience. here is some thoughts to ponder on by Adam Stanecki *CLICK*. Feel free to look around his site. I think he has some great stuff you might want to take a look at. Once again its a constant joy being with u amazing guys.

BTW here is a useful example on how NOT to improve grip strength.

have a great weekend !

Sincerely trying to be Zen-like,

John-Son

WOD 061109

15-12-9 reps for time of:

Muscle Up

Double KB Thrusters @ 24kg

Compare to 120108.

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100 Day Pull Up Challenge: Do 72 Pull Ups

30 Day Deadlift Challenge: Do 10 Deadlifts

WOD 061009

For time:

100 Kettlebell Clean & Jerk @ 24kg.

*These are total reps completed for both arms.

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Great tips and instruction on the Kettlebell Jerk from Steve Cotter:-

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100 Day Pull Up Challenge: Do 71 Pull Ups

30 Day Deadlift Challenge: Do 9 Deadlifts

WOD 060909

"Tabata Triplet"

Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are push-ups, the second 8 are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Record reps from all 24 intervals.

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100 Day Pull Up Challenge: Do 70 Pull Ups

30 Day Pull Up Challenge: Do 8 Deadlifts

WOD 060809

For Time Of:

50 Pull Ups

50 Kettlebell Swings @ 24kg

50 Ring Dips

50 Sumo Deadlift Highpull @ 20kg

50 Burpees

50 Double Unders

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100 Day Pull Up Challenge: Do 69 Pull Ups

30 Deadlift Challenge: Do 7 Deadlifts

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An Analysis about the Deadlift, another free crossfit journal article for you fantastic people, especially those embarking on the 30 day deadlift journey. *CLICK*

Enjoy,

I should be doing assignments, John-Son

WOD 060509

Five rounds for max total reps of:

1 Minute Sumo Deadlift Highpull @ 32kg

1 Minute Sit Ups 

1 Minute Push Ups

1 Minute Rest

Look closely, Juan's not pushing up, he's actually pushing the floor down(Chuck Norris fans will get this).

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100 Day Pull Up Challenge: Do 66 Pull Ups

30 Day Deadlift Challenge: Do 5 Deadlifts

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Some great words of advice from Adrian Bozman of San Francisco Crossfit:

http://sanfranciscocrossfit.blogspot.com/2009/05/quality.html

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Reminder!

We will be closed tomorrow, 6th June 2009 in conjunction with the Agong's Birthday. Happy holidays!

WOD 060409

Weighted Pull Up

1-1-1-1-1-1-1

Compare to 112108.

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Taping your hands for pull-ups from CrossFit Los Angeles on Vimeo.

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100 Day Pull Up Challenge: Do 65 Pull Ups

30 Day Deadlift Challenge: Do 4 Deadlifts

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Happy Birthday Andrew Tan!

Wishing our superstar friend a very happy birthday! He has improved in leaps and bounds since his first workout at PushMore. Andrew is an energetic and fun person to hang out with, not to mention, he makes funny comments halfway thru hard workouts. Thanks for being a part of PushMore!

And to mark this special day, here is Andrew's birthday WOD:

Every minute, on the minute, for the 25 minutes, do:

1 Muscle Up

15 Squats

Have fun!

1,2,1,2 check check .... this is John-Son checking in ! If you didnt know, andrew is a PROFESSIONAL SINGER and the object of fantasy to many adolescent and pubescent chinese girls. That is a video labeled Andrew Tans Fan Club. I do not think that is his singing btw..... sounds like a guy. Hmmm maybe the leader of the fan club and post master of that intriguingly stalkerish slideshow is a guy. Yes, Andrew has a WIDE appeal, if u know what i mean. Its been great working out with you buddy. You see, we are after all a friendly bunch. This is because back then Andrew would come alone at pushmore's lonely hours to avoid US =( who he thought was INTIMIDATING. Well Its great to know you took that bold step and have indeed turned into a monster yourself. Happy Birthday once again..... and
P/S, CAN YOU FEEL MY SMILE....lol

WOD 060309

In 10 minutes, do as many rounds as possible of:

7 Medicine Ball Cleans

7 Burpees

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100 Day Pull Up Challenge: Do 64 Pull Ups

30 Day Deadlift Challenge: Do 3 Deadlifts

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Holiday!

Please take note that we will be closed this Saturday, 6th June 2009, in conjunction with the Agong's Birthday.

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What Crossfit is all about ! Picture BORROWED from Mike's Gym

WOD 060209

Five rounds for time of:

15 Handstand Push Ups

20 Kettlebell Swings @ 24kg

25 Double Unders

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100 Day Pull Up Challenge: Do 63 Pull Ups

30 Day Deadlift Challenge: Do 2 Deadlifts

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We all have bad days, a great article by Crossfit Invictus to put ourselves in perpectives !

*CLICK*

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Technical Tips of the Day.

The fundamentals of the ring made simple in this FREE crossfit journal article. (Again its reminded that there is an array of useful information for a cheap price of 25USD a year)
*CLICK*

WOD 060109 - "Barbara"

"Barbara"

Five rounds for time of:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

*Take note that this is a long work out so the last starting time for this WOD would be 9.00pm and the cut off time would be 9.55pm. You can still come late if you think you are a monster !!! ROAR!!

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100 Day Pull Up Challenge: Do 62 Pull Ups

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Johnson working hard while Jules is "working-it".

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                             HAPPY BIRTHDAY JINN "50 CENT" HEAH 

Sorry for the use of the small picture, makes his face almost unrecognisable. Oh, wait a minute ! Thats ok. It's Jinn. he is well known for his well rounded chest and tendencies to Bicep curl in secret. One attribute that stands out the most and gives him his most coveted name "50 Cent". No, its not because of his extraordinary gangster rap skills... 

... but because of his overpowering and dominating nipple size which probably in some twisted way boosts his pressing power and ability to crush J.T more than once a month. 

it is this apparatus where Jinn's  unique nick derive from, the malaysian 50 Cent. 

Jinn is an opportunist, never missing out on any chance or opportunity give to him. Jinn is a model pushmore member as he really utilises every facility this gym has to offer, he even manage to get a little extra out of it. Yes, he got a girlfriend. Not just a girlfriend but one who enjoys his passion and is a constant encouragement in his fitness and health journey. They even managed to successfully quit smoking for a month. yes Ye Kar is Jinn's awesome crossfit girlfriend, where do you find one like that... ONLY AT PUSHMORE. FITTER,FASTER AND STRONGER girlfriends for all! ahaha IF you look really well..... Anyways ... hope you had a great one Jinn ! HOPE WE CAN TOTALLY PURGE THE MUSCLE HEAD IN YOU THIS YEAR ! perhaps more KB swings =) Hope you get in shape for Bali !  HAPPY BIRTHDAY once again from all of us at PUSHMORE. 

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There is an alternative workout for all you animals out there. It is posted on the white board with as much detail as possible to guide you. Introducing the Kong (crawl). 

check out this site *CLICK * for better guidance on proper form. 

This might look incredibly stupid, but for those who leaves their ego at the door, this is the shiznit yo. 

Love,

One day Gorrilla, John-Son

WOD 053009

10-9-8-7-6-5-4-3-2-1 of:

Double Kettlebell Push Jerk @ 24kg

Kettlebell Swings @ 24kg

Handstand Push Ups

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100 Day Pull Up Challenge: Do 60 Pull Ups

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Here's a video of AFT aka Brett Marshall killing the workout "Dianne": 21-15-9 of Deadlifts @ 225lbs and HSPUs. AFT was the 2007 Crossfit Games Men's runner-up. 

WOD 052809

Five rounds for time of:

10 Pull Ups

10 Goblet Squats @ 32kg

10 Box Jumps @ 24"

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100 Day Pull Up Challenge: Do 59 Pull Ups

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Wassup peeps !! It is an awesome sight to see so many new faces around this gym recently. Moreover you guys are enthusiastic as ever and complain little. Enthusiasm is a great thing and the drive and attitude to pummle each WOD given to the ground is admirable. However when this is done at the expense of good form then you should STOP right there and re-think things. The time component does add a certain competitive factor in out daily WOD and that is one aspect about crossfit that is both fun and motivating. After all so goes the famous quote that "men will die for points", I am sure most of us can agree with that. 

Anyways, while watching you guys perform the KB snatches I realised that alot of you new and even older members were not prioritising good form. I don't blame you newer guys, but it is definitely unacceptable for you guys who has been here for at least 6 months or so. Some of you started the wod off well but as the workout stretched on, you started to neglect form. 

As fast as we want to go, we have to ensure that each movement is done as precisely as possible throughout the WOD, otherwise we only compromise on our own safety and steal from ourselves the full benefits of a totally good workout. In crossfit we learn to be honest with ourselves because in the end the speed of our progression are totally up to us and there is no two ways about that. 

So the next time we are on our fifth round of a five round WOD, ask yourself if your form is similar to those of your first round. If not, why not break up your exercise into smaller repetitions or take a little break. Yes, time will definitely be affected but at least you will gain every benefit as designed from the work out. Afterall, isn't it all about the processes in finishing the race than then position you come in ? Realise that and you will find yourself achieving your personal fitness goals faster then expected. 

And all of us KIASU people go, "IF YOU ARE NOT THE WINNER THEN YOU ARE A LOSER". 

Well tell that part of your brain or for some your typical "win it all" mother to shut up! ...politely of course

Anyways, here is a free article from the crossfit journals. titled Consistency before Intensity you can probably make up what this is about. it is a PDF file so make sure you have the necessary programs to read it. Enjoy, have a great day ! CLICK HERE 

nagging you SINCERELY,

John-Son

WOD 052809

Three rounds for time of:

25 Double Unders

10 Kettlebell Snatches @ 24kg, L

25 Double Unders

10 Kettlebell Snatches @ 24kg, R

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100 Day Pull Up Challenge: Do 58 Pull Ups

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Here's a variation to Kettlebell Snatch for developing more explosive power, courtesy of Steve Cotter:-

WOD 052709 - "Karen"

"Karen"

150 Wall Balls for time.

*Compare to 102908.

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100 Day Pull Up Challenge: Do 57 Pull ups

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Alright, It seems this blog has relatively few write ups about the technical stuff of crossfit. Well that is probably because with the amount of information on the WORLD WIDE WEB it is expected to some degree for you to go check it out. Of course the most convenient place would be subscribing to the crossfit journals. Well yeah I get it, why pay 25 USD for a year's amount of priceless information that inevitably will help you improve your knowledge, understanding and form and subsequently your overall performance and probably even your life when everything on the internet is free?  that's acceptable to, but the price you would have to pay is having to search around crossfit blogs on your own time. 

PMlazymemberanonymous: "AIYOR BUT TO DO ThAT so mafan, takes so much time, I think working out everyday is more than enough lar, If anything I don't know I ask the trainers only"

Thats awesome too, we will always be available to answer any questions you have. But I have to admit that the  information on some blogs and journals are much more REFINED as those are written by crossfit veterans. These articles already have answers for question that even you have yet to ask. Anyways I hope you guys get into the habit of doing a little research for yourself because it will definitely boost your road to get fitter, faster and stronger. 

Till then here is a lil breast milk for you lil babies =)  Here is todays article on scaling up written by Adrian Bozman from Crossfit San Francisco. CLICK HERE 

Do check out their articles, I found it really really useful.

John-Son

WOD 052609

Every minute, on the minute for 20 minutes, do:

5 Handstand Push Ups

5 Pull Ups

5 Burpees

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100 Day Pull Up Challenge: Do 56 Pull Ups

WOD 052409

In 12 minutes, do as many rounds as possible of:

5 KB Overhead Squat @ 24kg L/R

10 Ring Dips

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100 Day Pull Up Challenge: Do 55 Pull Ups

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HAPPY BIRTHDAY LEE KESSAM

Yes, His name is not SAM LEE, it is LEE KESSAM in case you guys don't know. (I will give you 10 secs to admire that pic)

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Ok about ...Sam, despite having the natural talent to look good wet, he is actually a gifted athelete. Besides running full marathons and eating 10kms for breakfast he plays soccer and most recently crossfits like a true firebreather (even though the questionable picture hints otherwise). He joined pushmore in September 08 rather enthusiasticaly if I recall correctly even though he had no experience in such exercises. 

His cardio prowessness  was definitely obvious but he was lacking in explosiveness and strength. Like the true sportsman that he is, he patiently took the neccessary steps and measures to overcome his weaknesses. Personally I think, he took the shortest time span to learn the muscle up. The times when he used to struggle with the 16kgs also seems long ago as he presses 24kgs effortlessly. 

Here is an acknowledgment to one of Pushmore's most hardworking and consistent warrior(sometimes maybe a little too hardworking). We are glad to have you amongst us as you are a great role model and *cough* "model" to have. During last year's perhentian challenge the girls couldnt stop staring at Sam, they even bestowed upon him a humble name, "BADAN PERKASA". To sum it all up Sam epitomises the ancient malay proverb, "LIL, LIL BECOMES A HILL" or "sikit, sikit menjadi bukit". Once again we at Pushmore salute you ! Happy birthday bro. 

WOD 052309

Two rounds, of each couplet, for time of:

75 Sumo Deadlift Highpull @ 20kg

20 Handstand Push Ups

20 Double KB Thrusters @ 24kg

20 L-Pull Ups

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100 Day Pull Up Challenge: Do 53 Pull Ups

WOD 052209

30 Muscle Ups for time.

*Compare to 031609.

Some useful tips on the muscle up:-

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100 Day Pull Up Challenge: Do 52 Pull Ups

WOD 052109

Four rounds for time of:

Run 400m

50 Squats

Compare to 111108.

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100 Day Pull Up Challenge: 51 Pull Ups