WOD 122309

Weighted Pull Up 1-1-1-1-1-1-1

then:-

Tabata Mash Up - Push Ups and Sit Ups

Eight rounds of:

20 secs Max Reps Push Ups

10 secs Rest

20 secs Max Reps Sit Ups

10 secs Rest

*Classes this evening will be at 5.30pm, 6.30pm and 7.30pm.

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WOD 122209

Deadlift 2-2-2-2-2

then:-

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

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

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

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Glenn taking some good "medicine".

WOD 122109

Seven rounds for time of:

10 Single Leg Squats, Alternating

12 Ring Dips

15 Pull Ups

*Compare to 072409.

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Christmas Holidays

It's Christmas week! Please take note that our opening hours on Thursday, 24th December 2009, will be from 9.00am-2.00pm.

We will be closed from the 25th-27th December 2009. Gym will be open as usual on Monday 28th December 2009.

Merry Christmas everyone!

WOD 121909

Five rounds for time of:

10 Deadlifts @ 60kg(M)/40kg(W)

30 Double Unders

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WOD 121809

For time of:-

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

12 Muscle Ups

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

9 Muscle Ups

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

6 Muscle Ups

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

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WOD 121709

"Jackie"

100 Sumo Deadlift Highpulls @ 20kg

50 Thrusters Barbell @ 45lbs

30 Pull Ups

*Compare to 020609.

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Reminder: Our opening hours tomorrow, 18th December 2009, will be from 9.00am - 2.00pm.

WOD 121609

Deadlift 1-1-1-1-1

then:-

20m Multistage Fitness Test.

*The 20m multistage fitness test is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among others. For more information, click here.

**Classes will be on this evening at 5.30pm, 6.30pm and 7.15pm.

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Nice socks.

WOD 121509

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

Single Arm Kettlebell Clean & Jerk @ 24kg(M)/16kg(W), L & R

Single Arm Kettlebell Snatch @ 24kg(M)/16kg(W), L & R

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*****

Hey Guys !

Tired of being the loner in cool parties ?

Tired of standing around looking foolish ?

Tired of having the other person that slightly look like Edward or Taylor from the Twilight series steal all the attention on the street ?

WORRY NOT as we have a new solution to your worries! With these new equipment, you'll be the latest talk of your town and circle of friends ! We are introducing to you a chance to be the latest limelight !

Jokes aside, we are planning on getting some heavy duty grippers from Heavygrips.com to improve our grip strength and to built bigger forearms the size of JW's quads. If you all share the same dream of having that but is too ashame to admit it, let me be the first to start the ball rolling. Lets be honest with ourselves. Its Christmas !

With a stronger grip, you'll be able to improve your pullups, deadlifts, kettlebell work and finally a nice firm handshake that would impress your girlfriend's father. Time for some of you men in the gym to work on that woman of a hand you have there.

Anyways, it is much cheaper to order in bulk as shipping cost would be reduce. The closest we can get them from is Hong Kong and we so happen to be there. It'll be a great Christmas present to yourselves. So go through the order page. The 2 and 3 set heavy gripper deals are an amazing steal. Let us know if you're interested and we'll bum in first your order for you.

Feel free to email me, johnhansoei@gmail.com or Johnson at horz3e@gmail.com if you are thinking of being the next coolest person in town that rips yellow pages for breakfast!!

WOD 121409

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

5 Handstand Push Ups

5 Pull Ups

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

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Juan working up an appetite for Brazillian barbeque.

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Thank You!

Yesterday's party was a blast! Thanks to everyone who came by to celebrate with us. And for those of you who couldn't make it, we missed you! To another great year of PushMore!

WOD 121209

With a continuously running clock, do one Deadlift the first minute, two Deadlifts the second minute, three Deadlifts the third minute... continuing for as many minutes as you are able.

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

Deadlift @ 100kg(M)/60kg(W)

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The new firebreather in PushMore - Keangston.

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PARTY!

Our Christmas party is happening tomorrow evening, 6.30pm at Carnaval Churrascaria, Damansara Jaya. For directions, click here. We still have some spots left, so if you haven't signed up for the party, come on by!

WOD 121109

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

1 Press @ 40kg(M)/20kg(W)

2 Push Presses @ 40kg(M)/20kg(W)

3 Push Jerks @ 40kg(M)/20kg(W)

Run 400m

OR

Tag Team Variation - In 20 minutes, complete as many rounds as possible of:

Partner A:

Run 400m

Partner B:

1 Press @ 40kg(M)/20kg(W)

2 Push Presses @ 40kg(M)/20kg(W)

3 Push Jerks @ 40kg(M)/20kg(W)

*Partner B continues doing the above sequence until Partner A completes run, then both partners will switch places. Record total number of rounds for runs and press sequence for both partners.

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PushMore running party.

WOD 121009

Tabata Mash Up: Squats & Ring Dips

Eight rounds of:

20 seconds Max Reps Squats

10 seconds Rest

20 seconds Max Reps Ring Dips

10 seconds Rest

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Ken getting lean and mean.

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REMINDER: Gym will be open tomorrow from 9.00am-2.00pm.

WOD 120909

Turkish Get Up 1-1-1-1-1

then:-

21-15-9 reps for time of:

Dumbell Squat Snatch @ 35lbs(M)/25lbs(W)

Push Ups x2

*Reminder: Classes this evening will be at 5.15pm, 6.30pm and 7.15pm.

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Ye Kar and the Turkish Get-Up.

WOD 120809

Three rounds for time of:

Run 800m

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

50 Double Unders

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Reminder: Tomorrow's evening workout sessions will be at 5.15pm, 6.30pm and 7.15pm. See you then!

WOD 120709

15-12-9 reps for time of:

Single Arm Kettlebell Thrusters @ 28kg, R

Single Arm Kettlebell Thrusters @ 28kg, L

"One Hand" Pull Up, R (Left hand holds wrist)

"One Hand" Pull Up, L (Right hand holds wrist)

*If unable to do "One Hand" Pull Ups, sub with equal amount of Strict Pull Ups.

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WOD 120509

"Lumberjack 20"

20 Deadlifts @ 125kg(M)/85kg(W)

Run 400m

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

Run 400m

20 Overhead Squats @ 50kg(M)/35kg(W)

Run 400m

20 Burpees

Run 400m

20 Pull Ups (Chest to Bar)

Run 400m

20 Box Jumps @ 24"(M)/18"(W)

Run 400m

20 Dumbell Squat Cleans @ 45lbs(M)/35lbs(W) each arm

Run 400m

Today's the day we come together and workout for a good cause. For more info on this Hero WOD Fundraiser, visit Crossfit Lumberjack.

This workout is tough, so we will be scaling it accordingly for everyone who comes in. Also, because it will be long workout for us mere mortals, please plan your time accordingly in the gym. Last workout session will be at 12.30pm today.

See you in the gym!

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WOD 120409

21-15-9 reps for time of:-

Dumbell Power Snatch @ 45lbs(M)/35lbs(W) L & R

Ring Dips

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Remember, tomorrow we will be doing the Lumberjack Crossfit Memorial WOD. The workout(refer to Thursday's post) is tough, so plan your time in the gym accordingly.

WOD 120309

For time of:

Run 1.6km

then:-

3 rounds of:

25 Handstand Push Ups

50 Double Unders

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Cassie working the rope.

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Hero WOD Fundraiser

In solidarity with our fellow Crossfit affiliates, PushMore will be joining in and supporting the Lumberjack Crossfit Memorial WOD on Saturday, December 5th. Here's a write up on the fundraiser from their site:-

"Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit . Four members of that affiliate were killed.

CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.

With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.

The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.

Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now."

And here's the workout:-

"Lumberjack 20"

20 Deadlifts @ 125kgs

Run 400m

20 KB swings @ 32kg

Run 400m

20 Overhead Squats @ 50kgs

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps @ 24"

Run 400m

20 DB Squat Cleans @ 45lbs each arm

Run 400m

So, come and workout for a good cause. See you on Saturday!

WOD 120209

For max reps of:

1 Minute Single Arm Kettlebell Swing, R

Rest 30 secs

1 Mnute Single Arm Kettlebell Swing, L

Rest 30 secs

1 Minute Kettlebell Snatches, R

Rest 30 secs

1 Minute Kettlebell Snatches, L

Rest 30 secs

1 Minute Kettlebell Clean & Jerk, R

Rest 30 secs

1 Minute Kettlebell Clean & Jerk, L

*Select a kettlebell weight and use it for the entire workout. Kettlebell cannot be placed on the ground once workset is started. Record reps for each workset.

Reminder: Workouts will be run as classes this evening at 5.30pm and 7.00pm. See you then!

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Tony getting younger with every workout.

WOD 120109

For time of:

Run 400m

100 Pull Ups

Run 400m

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Jules getting intense.

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Scheduled Classes

With more people working out at PushMore during peak hours, it can get pretty crazy at times. It is important to us that all of you have a great workout experience and receive proper coaching from start to finish. So, starting from tomorrow, we will be running scheduled classes every Wednesday evening at 5.30pm and 7.00pm. A sample class flow is as such:-

5-10 mins: Warm Up

10-15 mins: Skills Warm Up/Practice

30-35 mins: WOD (depending on individual ability)

5-10 mins: Cool down and stretches

During non-class times, we will run WODs as per our current open gym system. This will be an initial trial run for us, so we would appreciate feedback from all you so that we can run the classes in the best possible manner for everyone. We plan to make these evening workout sessions a regular fixture from January 2010 onwards.

See you in class tomorrow!

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

**********

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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