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.

WOD 123007 "End of the Year"

For time of:
25 Pull-Ups
15 Handstand Push-Ups
25 Crossfit KB Swings
50 Rope Skips
20 Pull-Ups
20 Handstand Push-Ups
25 Crossfit KB Swings
50 Rope Skips
15 Pull-Ups
25 Handstand Push-Ups
25 Crossfit KB Swings
50 Rope Skips

Done by:

• Jin Han, Swings@20kg, Pike Push-Ups subbed for HSPU (16:02)
• Nigel (22:35)
• Jonathan (12:47)
• Soon (13:51)
  

Nigel and Jin Han doing the WOD

WOD 122707

For time of:
10-9-8-7-6-5-4-3-2-1
Bench Press Bodyweight
KB Swings 24kg

Done by:

• Nigel, BW 165lbs (26:58)
• Jonathan, BW 150lbs (18:20)
• Jin Han, BW 155lbs (24:07)
  

Happy Birthday Soon!

Soon's Birthday WOD 122607

For time of:
26 Weighted Pull-Ups @ 45lbs
12 Deadlifts @ 225lbs
77 Thrusters @ 45lbs

Done by:

• Jonathan (14:22)
• Jin Han, Pull-Ups@35lbs, DL@185lbs (14:47)
• Nigel (20:14)
• Soon (10:16)
  

MERRY CHRISTMAS!

Enjoy your rest day everyone.

WOD 124207

Weighted Pull-Ups
1-1-1-1-1-1-1

Done by:

• Soon (32, 40, 40, 40, 40, 40, 40)
• Jonathan (32, 40, 44, 44, 44, 44, 44)
• Jin Han (16, 20, 24, 28, 28, 24, 26)
• Nigel (16, 24, 28, 32, 32, 32, 32)

All weights in KGs.

WOD 122307 "Tabata - The SDHP Killer"

TABATA of:
KB CrossFit Swings
Push-ups
SMDL to a HighPull (SDHP)
Sit-ups

Reps = Points
Score is based on the lowest point of each exercise

TABATA = Do 20 sec of the exercise eight rounds with 10 sec rest in between. Record your total reps for each. Rest 1 minute before starting the next exercise. Finally, total the lowest score for each exercise.

Done by:

• Jonathan Wong (KB for swings & SDHP @ 24kg)
• Swings (11, 11, 11, 10, 10, 10, 8, 8)
• Push-ups (12, 12, 12, 12, 12, 12, 12, 12)
• SDHP (10, 10, 10, 10, 10, 10, 10, 10)
• Sit-ups (14, 12, 12, 10, 10, 10, 10, 10)
• TOTAL SCORE = 40
• Jin Han (KB for swings & SDHP @ 16kg)
• Swings (12, 11, 11, 11, 10, 11, 10, 10)
• Push-ups (13, 13, 13, 13, 13, 11, 11, 11)
• SDHP (12, 12, 12, 11, 11, 10, 10, 10)
• Sit-ups (10, 10, 10, 10, 8, 8, 8, 8)
• TOTAL SCORE = 39
• Soon (KB for swings & SDHP @ 24kg)
• Swings (10, 10, 10, 10, 9, 7, 7, 7)
• Push-ups (10, 10, 10, 10, 10, 10, 10, 10)
• SDHP (11, 11, 11, 11, 11, 11, 11, 11)
• Sit-ups (12, 12, 12, 12, 12, 12, 12, 12)
• TOTAL SCORE = 40

Below: jelly zombie after the workout

WOD 122007

3 rounds for time of:
15 Hang Power Cleans@95lbs
15 L-Sit Pull-Ups
15 Split Jerks@95lbs
Run 1000m

Done by:

• Jonathan (34:02)
• Dinesh, Cleans & Split Jerks@35lbs, Asst. Pull-Ups subbed for L-Sits (44:50)
• Jin Han, Cleans & Split Jerks@85lbs for Round 1, 65lbs for Round 2 & 3, dropped weight because of neck whiplash (40:04)
  
• Pey, Cleans & Split Jerks@40lbs, Asst. Pull-Ups subbed for L-Sits (42:09)

Well done team! This WOD is definitely one to remember...

Keret WOD (MTB)

3 hour MTB @ 75% HRR then,
Voodoo weighted pullups 10 reps

WOD 121907

21-15-9 of:
KB Crossfit Swings 24kg
Ring Push-Ups
Burpees

Done by:

• Jin Han, Swings@16kg (9:29)
• Jonathan (5:52)
• Juliana, Swings@12kg, Ring Push-Ups on knees (4:39)
  

WOD 121807 "core & endurance"

workout #1:
3 rounds for time of:
15 bb thrusters
2m bear walk
3 turkish getup L & R

workout #2:
10,9,8,7,6,5,4,3,2,1 of:
kb swings
box jump @ 24"
knee ring pushups
ring rows

Done by:

• John (workout #1) (12:15) - thursters @ 50#, bear walk @ 2 x 24kg KB, getup @ 16kg KB
• Juliana Gan (workout #2) (7:03) - swings @ 12kg KB
• Pey (workout #2) (11:28) - swings @ 20kg KB
  

WOD 121607

3 rounds for time of:
15 Overhead Squats 95lbs
15 Strict Pull-Ups
15 Ring Dips
Run 400m

Done by:

• Jonathan (17:41)
• Jin Han, OHS@65lbs (26:01)
• Soon (20:48)
• Ben, OHS@45lbs (20:40)
  

WOD 121407 Angie

"workout #1"
For time of:
100 jumping pullups
100 knee pushups
100 situps
100 squats

"Angie"
For time of
100 pullups
100 pushups
100 situps
100 squats

Done by:

• Juliana - workout #1 (11:14)
• Shen Kaibin - Angie (23:20)
• SoonKT - Angie (16:36)
• Pey - workout #1 (22:08)

Juliana doing situps & Kaibin doing pushups

Juliana doing pushups and Kaibin doing pullups

Kaibin squating

WOD 121307

3 rounds for time of:
5 Weighted Ring Dips @ 12kg
5 Double KB Push Jerks @ 24kg
20 Alternating Single Leg Squats
2 Turkish Get Ups @ 20kg (1 per side)

Done by:

• Soon (7:26)
• Jonathan (5:33)

Post workout:
1RM Weighted Ring Dips

• Jonathan (20kg, 32kg, 40kg, 44kg, 48kg)
• Soon (24kg, 32kg, 40kg, 44kg)
  

WOD 121107

2 rounds for time of:
20 KB CrossFit Swings 24kg
5 KB Snatches/arm 24kg
5 KB Clean & Press/arm 24kg
20 Single Leg Squats/alternate legs
5 KB High Pulls 24kg
5 KB Suitcase Deadlifts 32kg
20 Sumo Deadlift High Pulls 24kg
5 Power Clean 95lbs
5 Push Jerk 95lbs

Done by:

• Jonathan (19:52)
• Jin Han, 16kg for KB exercises, 24kg KB for Suitcase Deadlifts, 85lbs for Cleans & Push Jerks (21:37)
• Pey, 8kg for KB exercises, 12kg for Swings, 16kg KB for Suitcase Deadlifts & SDHP, 45lbs for Cleans & Push Jerks (13:51)
• Dinesh, 8kg for KB exercises, 12kg for Swings, 16kg KB for Suitcase Deadlifts, 12kg for SDHP, 45lbs for Cleans & Push Jerks (17:26)

CrossFit "Fran +5"
21-15-9
100lb Thrusters
Pull-Ups

Done by:

• Soon (7:53)
  

CrossFit "Dianne" - Scaled version 121007

21-15-9 of:
Deadlift 135lbs
Handstand Push-Ups

Done by:

• Jonathan (4:52)
• Jin Han, Pike Push-ups subbed for HSPUs (4:41)
• Suraj, Pike Push-ups subbed for HSPUs (10:21)
• Nigel (10:12)

Compare to 071807

WODs 120607

Workout #1
In 20 mins do as many rounds as possible of:
25 Rope Skips
10 Pull-Ups

Done by:-

• Jonathan (22 rounds)
• Soon (22 rounds)
• Jin Han (15 rounds)
  

Workout #2
5 rounds for time of:
15 KB Swing @ 16kg
15 Sumo Deadlift high pull @ 12kg
15 Ring Push-Ups on Knees


Done by:

• Ping (13:46)
  

WOD 120507

10 rounds for time of:
Clean, Press, Push Press, Jerk 135lbs

Done by:

• Jin Han, Rounds 1-3@95lbs, 4-10@80lbs (12:28)
  
• Jonathan (13:54)
• Nigel, Round 1@115lbs, 2-3@95lbs, 4-10@100lbs (12:50)
  

WOD 120407 "5 stations for fun!"

recommended for 5 people or less
do 30 secs @ any of the 5 stations with 10 sec rest in between
then, repeat 5 rounds with 1 minute rest in between

workout:
KB swings
box jump @ 25"
pushups
squats
farmers walk @ 2 x KB

Done by:

• Juliana (KB swings @ 20kg) (farmer's walk @ 24kg KB each)
• Nigel (KB swings @ 20kg) (farmer's walk @ 24kg KB each)
• Pey (KB swings @ 16kg) (farmer's walk @ 12kg KB each)
• Soon (KB swings @ 20kg) (farmer's walk @ 24kg KB each)
• John (KB swings @ 20kg) (farmer's walk @ 24kg KB each)

WOD 120307

12-9-6 of:
Deadlift 225lbs
20kg Weighted Pull-Ups
Ring Dips
24" Box Jumps

Done by:

• Jonathan (14:59)
• Jin Han, DL@152lbs, Pull-ups@16kg (18:00)
• Pey, DL@70lbs, Asst. Pull-Ups, Ring Push-ups subbed for WPUs & Dips (8:10)
• Nigel, DL@180lbs (17:41)
  

Crossfit "Fran"

21-15-9 of:
95lb Thrusters
Pull-Ups

Done by:

• Jonathan (5:50)
• Jin Han, Thrusters@75lbs (7:16)

Compare to 100307

WOD 112907 "Fight gone bad - Nov"

Modified version of Fight Gone Bad (click HERE for details) consists of five stations of exercises. Some of the exercises here were substituted and changed for convenience. You move from each station after a minute. A minute break is allowed after you have completed all 5 stations. Repeat for 5 rounds. One point is given for each rep in each station.

workout - 5 rounds of:
pullups
thrusters
ring pushups
sumo deadlift to a highpull
box jump

.... and here are the results JENG JENG JENG.....
Done by:

• Soon
• pullups (22, 15, 14, 12, 11 total of 74 points)
• barbell thrusters @ 45# (25, 17, 13, 12, 14 total of 91 points)
• ring pushups (21, 18, 16, 17, 12 total of 89 points)
• sumo deadlift to a highpull @ 20kg KB (26, 23, 14, 20, 20 total of 103 points)
• box jump (34, 28, 26, 27, 21 total of 134 points)
• Nigel
• pullups (14, 10, 6, 10, 12 total of 52 points)
• barbell thrusters @ 45# (28, 15, 12, 11, 15 total of 81 points)
• ring pushups (23, 16, 12, 14, 15 total of 90 points)
• sumo deadlift to a highpull @ 20kg KB (23, 16, 13, 17, 17 total of 86 points)
• box jump (25, 21, 13, 15, 21 total of 95 points)
• Pey
• pullups (23, 16, 13, 20, 15 total of 87 points)
• dumbbell thrusters @ 2 x 12# (27, 17, 16, 15, 12 total of 87 points)
• ring pushups on knee (19, 19, 16, 17, 18 total of 89 points)
• sumo deadlift to a highpull @ 12kg KB (30, 24, 21, 21, 34 total of 120 points)
• box jump (15, 14, 10, 10, 9 total of 58 points)
• John (3 rounds)
• pullups (15, 13, 10 total of 38 points)
• dumbbell thrusters @ 2 x 15# (28, 19, 14 total of 61 points)
• ring pushups (26, 18, 18 total of 62 points)
• sumo deadlift to a highpull @ 20kg KB (27, 21, 18 total of 66 points)
• box jump (15, 11, 8 total of 34 points)