WOD 113009

100 Burpees for time.

*Compare to 022309.

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Getting some air time on the burpee.

WOD 112809

Press 3-3-3-3-3

Push Press 3-3-3-3-3

Push Jerk 3-3-3-3-3

*There is no time component to this workout. Complete all 5 sets of each movement before moving to the next one.

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Elevyn Fair Play for Fair Trade Futsal Challenge

Team PushMore will be playing in the Elevyn Fair Play for Fair Trade futsal challenge tomorrow! The challenge will be held from 9am-5pm at The Challenger Sport Centre, PJ. For more details on the challenge, the schedule of events and venue, click here.

So, if you can, come and support Team PushMore. The Men and Women teams will be playing between 9am-12pm. See you there!

WOD 112709

Three rounds for time of:

15 Overhead Squats @ 40kg(M)/30kg(W)

15 L-Pull Ups

15 Kettlebell Swings @ 32kg(M)/24kg(W)

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The shirt should read: I LOVE KB.

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Note: Gym opening hours today are from 9.00am-2.00pm.

WOD 112609

150 Kettlebell Snatches @ 24kg(M)/16kg(W) for time.

*These are total reps for both arms. No limit to hand switches but kettlebell can only be placed on the ground every 10 reps.

**Compare to 110608.

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Reminder: We will be open tomorrow from 9am-2pm. See you then!

And a here's a video that was posted on CrossFit LA's site. Be inspired to wake up and show up:-

WOD 112509

Four rounds of:

Run 400m

Rest 2 minutes

*Make each run an all-out effort. Try to keep your times for each run as close as possible.

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Mike making a quick turn on a shuttle run.

WOD 112409

In 15 Minutes, do as many rounds as possible of:
10 Box Jumps @ 24"
10 Handstand Push Ups


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Take note!

This Friday is a public holiday but PushMore will be open from 9am-2pm. We will see all of you for your daily PushMore fix.

Also, our Christmas Party will be happening on the 13th of December at Carnaval Churrascaria (review courtesy of FeedMeLah.com) in Damansara Jaya. If you wish to join in the eating fun, please register and make payment this week at the gym front desk. Price will be RM50 per pax.

WOD 112309

For time:-

15 Kettlebell Push Jerk @ 24kg(M)/16kg(W), L

5 Muscle Ups

15 Kettlebell Push Jerk @ 24kg(M)/16kg(W), R

5 Muscle Ups

12 Kettlebell Push Jerk @ 24kg(M)/16kg(W), L

5 Muscle Ups

12 Kettlebell Push Jerk @ 24kg(M)/16kg(W), R

5 Muscle Ups

9 Kettlebell Push Jerk @ 24kg(M)/16kg(W), L

5 Muscle Ups

9 Kettlebell Push Jerk @ 24kg(M)/16kg(W), R

5 Muscle Ups

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Sze Ning locking out the push jerk.

WOD 112109

Turkish Get Ups L&R 2-2-2-2-2

then:-

For time of:

21 Power Cleans @ 60kg/40kg

42 Push Ups

15 Power Cleans @ 60kg/40kg

30 Push Ups

9 Power Cleans @ 60kg/40kg

18 Push Ups

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The Turkish Get Up

Funky name for an exercise eh? The Turkish Get Up is a fantastic exercise that develops strength, flexibility and stability for the entire body. It can also be used as a great tool for shoulder rehabilitation. Constant practice of the TGU also makes overhead movements safer by virtue of strengthening the entire shoulder girdle.

So how do you perform a TGU? Here's a great video by Anthony DiLuglio, of Art Of Strength, breaking down each phase of the TGU:-

WOD 112009

45-30-15 reps for time of:

Kettlebell Swings @ 24kg(M)/16kg(W)

Burpees

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Burpees and their variations:-

WOD 111909

Three rounds for time of:

Run 400m

12 Deadlifts @ 100kg(M)/60kg(W)

21 Pull Ups

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WOD 111809

For time:

100 Ring Dips

The rings are set high so a muscle up is required to perform the dip.

Every time you come down off the rings complete 10 squats.

*Thanks to CFX for this workout.

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WOD 111709

Five rounds for time:

30 Medicine Ball Cleans @ 10kg(M)/5kg(W)

30 Double Unders

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Rupert demonstrating the use of the Med ball for rest between reps.

WOD 111609

For time of:

Run 800m

21 Handstand Push Ups

9 L-Pull Ups

Run 800m

15 Handstand Push Ups

15 L-Pull Ups

Run 800m

9 Handstand Push Ups

21 L-Pull Ups

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WOD 111409

"Grace"

30 Clean & Jerk @ 60kg(M)/40kg(W) for time.

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Pyrros Dimas, a 3-time Olympic gold medalist, showing awesome power and technique on a 213kg Clean and Jerk:-

WOD 111309

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Record reps from all 32 intervals.

Compare to 091409.

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Now that's how you Tabata Something Else:-

WOD 111209

For time of:

350 Rope Skips

15 Double Kettlebell Press @ 24kg(M)/16kg(W)

250 Rope Skips

25 Double Kettlebell Push Press @ 24kg(M)/16kg(W)

150 Rope Skips

35 Double Kettlebell Push Jerk @ 24kg(M)/16kg(W)

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Feats of strength by strongman Andrew Durniat. Kids, don't try this at home!

WOD 111109

Deadlifts 5-5-5-5-5

*Compare to 093009.

then do:-

50 Burpees for time.

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Converse Chuck Taylor's - the shoes to wear for heavy lifting.

WOD 111009

"Death by KB Swings"

With a continuously running clock, do one Kettlebell Swing @ 32kg the first minute, two Kettlebell Swings @ 32kg the second minute, three Kettlebell Swings @ 32kg the third minute... continuing for as many minutes as you are able.

Use as many sets as needed to complete the swings for each minute.

Compare to 032609.

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WOD 110909

"Murph"

Run 1.6km

100 Pull Ups

200 Push ups

300 Squats

Run 1.6km

*Partition the pull ups, push ups and squats as needed. Start and finish the workout with the 1.6km run.

**Compare to 011209.

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Moo in action. If you meet him, ask him about the "Alpo" diet.

WOD 110709

Four rounds for time of:

Run 400m

400 Rope Skips

Compare to 072309.

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Some clips from yesterday's deadlifts:-

WOD 110609

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 051109.

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WOD 110509

For time of:

Run 400m

21 Kettlebell Snatches @ 24kg(M)/16kg(W), L & R

Run 400m

15 Kettlebell Snatches @ 24kg/16kg, L & R

Run 400m

9 Kettlebell Snatches @ 24kg/16kg, L & R

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WOD 110409

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

*Compare to 040609.

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Weighted pull-up from pre-PushMore days:-

WOD 110309

For time of:

50 Double Unders

50 Push Ups

50 Double Unders

50 Ring Dips

50 Double Unders

50 Handstand Push ups

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WOD 110209

Ten rounds for time of:

12 Burpees

12 Pull ups

*Compare to 090808.

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WOD 103109

"Power Elizabeth"

21-15-9 reps for time of:

Power Clean 60kg(M), 50kg(W)

Ring Dips

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One of the original CrossFit firebreathers, Greg Amundson, doing "Power Elizabeth":-

WOD 103009

Four rounds for time of:

50 Walking Lunges

50 Sit ups

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WOD 102909

Press 3-3-3-3-3

Push Press 3-3-3-3-3

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Is that it?

Over the past few weeks, we have started including more strength days into our workout programming. The question has often come up, is that it? Is doing 5 sets of 3 reps enough? With the majority of our workouts in the past being Pukie inducing sessions(pools of sweat, seeing stars, the room spinning around etc.), strength workouts would be something new for most PushMore-ians.

Why a strength workout? The obvious answer would be to get stronger. If you have to ask why get stronger, consider the following quote:-

"Strong people are harder to kill than weak people and more useful in general." - Mark Rippetoe, author of Starting Strength.

Strength is important. No two ways about it.

To get the most out strength days, here are some pointers:-

1. Technique. Strength days normally focus on one lift(Deadlift, Squat, Press etc.). So after a general warm-up, work on your technique before starting on your lifts. Strive to iron out any issues you may have with the movement. Get a coach to check on your form. Technical flaws in movement can only get worse when you add weight to the equation.

2. Sets and progressions. Start with a light weight and do a set of 3-5 reps to groove in the movement. Start your first set with a weight you know can lift. For example, if your 3RM(RM=rep max) for a press is 70kg, start with 60kg or even less than that. Aim to build up to your previous max by the fourth set. On the fifth set, attempt a weight above your previous PR. If you're unsuccessful, just drop the weight back to your previous max. However, if you have not established a previous max, be more conservative with the increases in load. You can always come back another day and try a heavier load.

3. Rest. Between sets, a general rule would be to rest about 3-5 minutes between sets. If you think think you need more rest, take it. When doing heavy strength workouts, mental preparedness plays a big role as well. If you don't feel ready, don't go yet.

4. Intensity. Strength workouts are intense on a whole different level. Depending on the rep range, you may be working extremely hard in the anaerobic(without oxygen) zone for 2-3 seconds each rep. When you take into account the entire set, this places a huge a systemic load on your entire body and nervous system. You may not feel a "pump" similar to doing a met-con workout like Angie or Fran but you should feel like you put everything you had into the lift. And if you are lifting a near maximal or maximal weight, the load on your central nervous system is even larger. So, yeah, strength days are intense.

5. Show Up. Most important of all, show up. You can't get stronger from just watching other people lift weights on YouTube.

Happy lifting!

WOD 102809

Three rounds for time of:

Run 800m

12 Weighted Pull Ups @ 20kg

21 Burpees

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WOD 102709

For time of:

10 KB Clean & Jerk @ 24kg/16kg, L&R

50 Double Unders

8 KB Clean & Jerk @ 24kg/16kg, L&R

40 Double Unders

6 KB Clean & Jerk @ 24kg/16kg, L&R

30 Double Unders

4 KB Clean & Jerk @ 24kg/16kg, L&R

20 Double Unders

2 KB Clean & Jerk @ 24kg/16kg, L&R

10 Double Unders

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The Kettlebell Jerk

The jerk is one of the three main exercises utilized in kettlebell competition(the other two being the snatch and the Long Cycle). Primary muscles involved are the quadriceps, calves, shoulders and core.

The jerk develops strength, explosiveness, endurance, work capacity and core strength. In terms of functionality, the jerk is a fantastic exercise for developing explosiveness in a vertical plane using a short range of motion.

In a kettlebell competition, male athletes will jerk two 32kg bells continuously for 10 minutes. With the goal being to complete as many reps as possible, the competition is physically and mentally challenging as placing the bells on the floor is not allowed during the 10 minutes. The jerk, being a competition lift where efficiency is key, utilizing anatomical breathing is a must. Thus, inhale as the bells are thrust up, exhale/inhale at the top and then exhale/de-pressurize as you lower the bells back to the rack position. Since pacing is important variable in this exercise, you may take several breaths in the rack position and even overhead to facilitate recovery between reps.

Key points:

- After cleaning the bell to a racked position, the bell is accelerated overhead via an explosion of the legs.

- The bell travels upward close to the body's centerline - a different groove from a military press.

- After using initial leg drive to bump the bell upward, add in a second knee dip to get under the weight and lock the elbows.

- The upward movement is finalized with the both the arms and legs locked.

- The arm/shoulder position should be rotated medially(towards the body's centerline) at approximately 45 degrees.

Source: International Kettlebell and Fitness Federation.