WOD 041210

In 15 minutes, do as many rounds as possible of:
10 Pull Ups
15 Push Ups
20 Squats

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The tradition stays in the family!

After Cris and Shen were nominated as one of the Cleo’s 50 Most Eligible Bachelor in year 2009, we now have another family member being nominated this year - 2010.

Yes! As most of you already knew, Pushmore proudly presents, Bachelor #34 – Julian Chow aka Jules!

Jules joined the Pushmore family back in June 2008, his first visit and encounter in Pushmore can be found here.

So, as a show of support to our family member, this is what you can do:-

1. Vote for him HERE;
2. Join his fan page (yes…He has a fan page!);
3. Meet & party with him on 17 April 2010 @ Laundry Bar, 12:30pm
4. Attend The Bachelor Bash on 30 April 2010 @ Zouk Club KL, 7pm

If the above points were way TOO complicated for you, you can simply show your support when you see him in Pushmore next time - look into his eyes, pat his shoulder, or give him a tight hug (at your own risk) and say “GOOD LUCK JULES!”

ALL THE BEST AND GOOD LUCK, BACHELOR #34!

WOD 041010

In 7 Minutes, do as many reps as possible of:

Thrusters @ 40kg/30kg

Mike T @ He-Man

WOD 040910

Weighted Pull Ups 3-3-3

Then,

Four Rounds for time of:
Run 400m
Rest 90secs

WOD 040810

Deadlift 3-3-3

Then,

100 Ring Dips


The rings are set high so a muscle up is required to perform the dip.
*Everytime you dismount from the rings, complete 10 squats.

Compare with 011809.

Elbows @ 90 degrees.

WOD 040710

Press 3-3-3

Then,

"Helen"

Three rounds for time:
Run 400m
21 KB swings @ 24kg/16kg
12 Pull-ups

Ea Wei at press' full lock out.

WOD 040610

10 mins AMRAP of:
Single KB Clean & Jerk @ 24/16kg

Rest 3 mins

Tabata Squats

*You can only rest/pause at the rack position(KB at upperarm) or lockout position(KB extended overhead). There is no limit to hand switches. See pics below for more info. Placing the KB on the ground or holding the KB in a dead hang position has a 5 burpee penalty with a 50 burpee cap. Accumulate total burpees and complete them after BOTH exercises are done.

*No time limit for burpees to be completed.

     

Rack Position (KB at Upperarm)                                                                  

Full Overhead Lockout  

Working out in a group is always fun! 

Share the gain, ease the pain!

WOD 040510

Five rounds for time of:

30 Double Unders

20 Sit Ups

15 Pull Ups

*If you can't Double Under yet, Tuck Jumps are your option.

Guess who?

WOD 040310

Breathing Ladder :

1 - 10 - 1 Kettlebell Swings @ 24kg/16kg

Then,

Tabata Push Ups

Poh Heon doing a good push up.

********

Breathing Ladder

Breathing ladders are a very effective technique for developing cardiovascular endurance. People who are out of shape tend to get in a panicked state as soon as they breathe a little hard. As you will rapidly discover, the way to survive is to slow your breath down as much as possible, to get maximum air and to increase your rest period between each set. If you panic and breathe quickly, your rest period is decreased and you are quickly dispatched to the dustbin of history

Do one rep followed by one breath, then do two reps followed by two breaths, three reps followed by three breaths, etc. Breathe as much as you want while working. Breathe only the specified number of "reps" while resting.

Source: Dragondoor.com




********


Kettlebell Classes

Please take note that there will be NO KETTLEBELL CLASS in the month of April. Classes will resume upon further notice.

Thank you.

WOD 040210

Deadlift 3-3-3

then:-

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

10 Handstand Push Ups

20 Walking Lunges

**********

WOD 040110

"PushMore 1000"

For Time of:

100 Pull Ups
100 Push Ups
100 Squats
100 Sit Ups.
100 Box Jumps @ 24"/18"
100 Walking Lunges
100 Handstand Push Up (HSPU)
100 Burpees
100 Knees-To-Elbows (KTE)
100 Double Unders

*Please read carefully, guidelines below for your info. AND allocate minimum 1hr for this workout.

"Are you looking at me? Or him?"

Guidelines for PushMore 1000

1) Pull Ups : All Pull Ups must be in full range ie Chin PAST bar. If chin doesn't past bar, it is NOT counted as a rep. Be honest!
2) Push Ups :All Push Ups MUST break parallel at "elbow-shoulder" line. All partial reps are NOT counted.
3) Squats: All Squats must have hips dropping below knee angle, whilst hips remain at full(open) extension when completing the move at top. All "setengah-jalan" squats are NOT counted.

4) Sit Ups : Start position is arms extended overhead at lying down position. Rep is counted once completed with chest to knees.
5) Box Jumps : Ensure you stand up straight at top of box.
6) Walking Lunges: Knee to floor at every rep. Advanced: Use 20kg/10kg plate Overhead.
7) HSPU/Pikes: Use a mat as a range indicator for your head. Try doing head to floor if you can! Otherwise, more weight on your presses please!
8) Burpees: A clap at the top with a star jump please! Those doing the Mexican wave are required to redo their rep.
9) KTE: Knees to elbows!
10) Double Unders: If you can't double under yet, your options are Squat Jumps.


Should you require further information, do feel free to call us up to be super clear of our workout today.

It will take a longer time to complete so do allocate enough time for your workout plus berborak session .

And if you read everything till here, you should give yourself a pat on the back:

You've been fooled!

HAPPY APRIL FOOL's DAY!

:D

Here's the real thing:

3 Rounds for time of:
10 Medicine Ball Clean @ 10kg/5kg
15 Burpees
20 Sumo Deadlift High Pull (SDHP)@ 24kg/16kg

And we mean it.

WOD 033110

Back Squat 5-5-5

Then,

Run 1.6km for time.

*If you are new to back squats(less than 5 back squat worksets completed) or attempting a new weight, ensure you get a spotter to supervise your set.

Louis squatting 50kgs for his warm up.

WOD 033010

Three Rounds For Time Of:
Run 400m
21 Push Ups
12 Deadlifts @ 100kg/60kg

Tah Lun working his way up to a 95kg Deadlift.

WOD 032910

For Time Of:

15 Push Jerks @40kg/30kg
30 Pull Ups
10 Push Jerks
20 Pull Ups
5 Push Jerks
10 Pull Ups

Ben Ooi completing the Push Jerk.

PushMore's Open Day!

A big welcome to all visitors to our Box! Do have a great experience today and feel free to ask as many questions as possible to our Team.

If you have booked your spot, do come in 15mins earlier to settle in and chill out with our friendly trainers and members. (We may look intimidating from our photos, but in reality we're just friendly monsters people). Otherwise, just pop-by and say hi! Whilst at our Box, remember to check out our promotions specially for TODAY.

Reminder:
1)Do bring a face towel to wipe off your sweat.
2) Wear SHOES to protect your feet.
3) BE EARLY!!!

WOD 032710

In 12 minutes and in a Team of 2, do as many rounds as possible of:
Partner A: 10 KB Swings
Partner B: AMRAP Skips

Partner A must complete 10 KB Swings, whilst Partner B Skips (till Partner A finishes the 10 KB Swings).
*Advanced option: Substitute Skips with Double Unders.

Juan swinging a 32kg KB.

WOD 032610

Deadlifts 5-5-5

Then,

For Time of:
10 KB Thrusters @ 16kg/8kg
50 Double Unders
8 KB Thrusters @ 16kg/8kg
40 Double Unders
6 KB Thrusters @ 16kg/8kg
30 Double Unders
4 KB Thrusters @ 16kg/8kg
20 Double Unders
2 KB Thrusters @ 16kg/8kg
10 Double Unders

Ping @ full range of motion (ROM)

******
PushMore's Open Day : 27th March 2010, (Saturday) 

The 9:30am & 11:30am class has been FULLY BOOKED!

Limited slots left for 10:30am! Hurry!

WOD 032510

With a 24kg/16kg KB, do 5 rounds for time of:
10 Single Arm Swings (L&R)
10 Clean & Jerk (L&R)
10 Snatches (L&R)

*For Clean & Jerk + Snatches, all reps start from the ground.

Class in action.

*******

Skills Testing Session Update

There will be no Skills Testing Session today (as you noticed) as we will be revamping our current format within the next few months so stay tuned to more updates!

WOD 032410

In 5 minutes, do as many reps as possible of Turkish Get Ups(alternating).

then:-

Three rounds, for max reps, of:

1 Minute Medicine Ball Cleans @ 10kg/5kg

1 Minute Push Ups

1 Minute Box Jumps @ 24"/18"

1 Minute Sit Ups

1 Minute Rest

**********

2010 Cleo Bachelor #34: Jules showing off his skills.

The base of a Medicine Ball Clean.

******

PushMore's Open Day : 27th March 2010, (Saturday) 

The 9:30am class has been FULLY BOOKED!

Limited slots left for 10:30am & 11:30am! Hurry!

WOD 032310

Press 3-3-3

Then,

Three rounds for time of:
50 Double Unders
21 KB Swings @ 24kg/16kg
12 Pull Ups

*If you have not done Double Unders before, please seek a trainer's assistance and practice for 15mins, before you commence the 2nd part of the WOD.

Jin-Wy going full range on the KB Swings.

Notice fully extended arms behind ears with KB slightly angled.

BTW, if you were wondering, his name's pronounced "Jin-WAI"!

*************

PushMore's Open Day - 27th March 2010 (Saturday)

Hi Guys! As you all know, we are having our Open Day this Saturday, March 27th right here at PushMore! We will be running classes at 9:30am, 10:30am and 11:30am. Each class is an hour long, consisting of a warm up, workout and cool down session. So worry-not, as we will have a powerpacked session!

As all three classes on this day are almost taken up, do invite your friends and book a spot for yourself & them! Lets share our torture fun! :)

For more information, please do contact us at : 03-78850120!

See you soon! :)

WOD 032210

Front Squat 3-3-3

Then,

In 15 minutes, complete as many rounds as possible of:
7 Handstand Push Ups (HSPU)
11 Squats

********

  

Happy Birthday to Ee Han & Lyn!

WOD 032010

Deadlift 3-3-3

Then,

4 Rounds for time of:
Run 800m
Rest 90s

       Start position!               Finish Position! 

WOD 031910

Back Squat 3-3-3

Then,

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

5 KB Jerk @ 24kg/16kg (L&R)
10 Pull Ups

Full extension of arm upon landing.

WOD 031810

21-18-15-12-9-6-3 for time of:
KB Swings @ 24kg/16kg
Push Ups

**********

HAPPY BIRTHDAY JW! :)

“Leadership rests not only upon ability, not only upon capacity – having the capacity to lead is not enough. The leader must be willing to use it. His leadership is then based on truth and character. There must be truth in the purpose and will power in the character.”

~ Vince Lombardi

WOD 031710

Press 5-5-5

then,

"Annie"

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

Double Unders

Sit Ups

*If you are unable to Double Under yet, substitute with Tuck Jumps. 

Benny doing some amazing sky high Tuck Jumps.

WOD 031610

3 Rounds for time of:

15 Back Squats @ 75% of Bodyweight
15 Ring Dips


**************

Ee Han going full range.

~~~

"The Fast Get Faster,

The Fit Get Fitter,

And The Strong Turn Into Monsters"

COMING SOON!

To be unleashed...

WOD 031510

"3 Types of Pull Ups"

Ten Rounds for time of:
3 Weighted Pull-Ups @ 45lbs(20kgs)
5 Strict Pull Ups
7 Kipping Pull Ups

Your Mission: Complete the WOD with the least sets possible.

*Count your sets: A set ends each time your feet touch the ground/release from the bar.
*Ensure your chin passes the bar on every pull up you do to count as a rep.

PushMore's Open Day!

WOD 031310

In 12 minutes, complete as many rounds as possible of:
10 Medicine Ball Slams @ 10kg(M)/5kg(W)

10 Push Ups

*Med Ball Slams: Ensure arms extend overhead before slamming ball on ground.

**************

WELCOME To PushMore!

A big welcome to all guests at PushMore!

Today, we will be having classes at : 9:30am, 10:30am and 1130am. As mentioned earlier through our blogposts here and here, class spots are only available through bookings as spaces are limited!

Each class will run from 50-60 minutes with the inclusion of warm up, workout of the day(WOD) and cool-down/stretch.

For members: If you have NOT booked your class spot , you can only do your WOD between 12:30pm to 2pm as the gym floor will be fully occupied. However, should you show up for the classes, and a spot is not taken up, then you may join in for the class.

If you are NEW to PushMore, do bring a face/sweat towel and your water bottle! And please arrive 15-20mins earlier to settle in, as classes start punctually. Penalty for being late is 100 push-ups!!

Just kiddin'....... Be early peeps!

Should you have any questions, please call us @ 03-78850120.

Have fun bringing down the BOX!

WOD 031210

Deadlift 3-3-3-3-3

Then:-

Tabata Squats

*Advanced option is to do bottom to bottom squats, holding the bottom position during the 10 second rest. You must stand up with full hip extension before dropping into your FIRST squat of the next set. And, you must hold the last 10 seconds of the 8th set.

Vincent showing full squat form!
Hip below the knee with chest up high,
weight kept in heels.

***********

PushMore's Open Day - 13th March 2010 (Saturday)

ALL CLASSES ARE FULLY BOOKED!

Please book for the 27th ASAP!

WOD 031110

5 Rounds for time of:
7 Deadlifts @ Bodyweight
14 Burpees
30 Double Unders

************

Victor warming up with good form.

PushMore Open Day - 13th March 2010

Spots are filling fast! 1130am class is now fully booked!

930am & 1030am slots limited! Hurry!!

WOD 031010

30 Muscle Ups for time.

If you can't do a Muscle up, substitute ONE Muscle Up with either

1) 3 Pull Ups + 3 Ring Dips

2) 2 Jumping Muscle Ups.

**********

WOD 030910

Press 3-3-3

then:-

21-15-9 reps for time of:

Pull Ups

Kettlebell Clean and Jerk L&R @ 24kg(M)/16kg(W)

**********