WOD 123108 Wednesday

5 rounds for time of

25 KB Swings @ 24kg
15 Handstand Push Ups
10 Box Jumps @ 24"

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300 Day Burpee Challenge : Do 61 Burpees

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And just a reminder, we will be closing at 8.00pm tonight. Happy New Year everyone! 

WOD 123008 Tuesday

"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.

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New Year's Day Holiday!

We will be closed on 1/01/2009(Thursday). Also, please take note of our opening hours on 31/12/2008(Wednesday):

7.30am-1.00pm

4.30pm-8.00pm

Thanks and Happy New Year!

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300 Day Burpee Challenge: Do 60 Burpees

WOD 122908 Monday

"Outdoor Workout"

5 Rounds for time of:

1 Stair Run
10 Tuck Jumps
20 Push-Ups to Superman (Alt L/R, 10 each side)
10 Bar Rows/Pull Ups
60 Walking Lunges
20 Burpees

Results:
Juan 43:15
Lyn 45:19
Faizal 45.39
PY 46.29
Hock 54:00 (3 rounds, subs TJ with Squats)

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300 Day Burpee Challenge : Do 59 Burpees.

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WOD 122608 Friday

"Happy Boxing Day"

For time of:

50 Sumo Deadlift High Pull @20kg

21 Pullups

50 Sumo Deadlift High Pull @20kg

15 Pullups

50 Sumo Deadlift High Pull @20kg

9 Pullups

*****

Happy Birthday Soon Kheng Teik @ SKT 

Soon Kheng Teik, or known as Cleo Bachelor 2005, Manhunt 2020, Skt or most famously Soon , is the co-founder of Pushmore Fitness Centre together with Jonathan. Without him, there would be no Pushmore. But most importantly, no job for me. So thank you Soon. 

Soon is the epitome of the recent article Johnson posted up titled Cavemen. Soon mountain bikes on a weekly basis in every part of the jungle he can find, enters adventure races, kayaks, rock climbs, jungle treks, eats like a cavemen and can at times have the possibility of looking like one ( refer to top picture ) He's full of life and really goes all out to enjoy it. His zest for life is incredible and it is contagious.

When I first started crossfitting in Pushmore, Soon was incredibly influential in every aspect of what I did. The knowledge that I gained and now share on to new members are partly from him. His humorous personality also added to the casualness of atmosphere that we now enjoy. A great mentor, great trainer and most importantly a great friend. Have a great day buddy!

Once again, from everyone here at Pushmore, Happy Birthday Soon! 

Cleo Bachelor 2005

*****

300 Burpee Challenge : 56 Burpees

WOD 122408 Wednesday

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

2 Muscle Ups
4 Burpees
8 KB Swings @ 24kg

*Subs for 1 Muscle Up = 3 Pull Ups & 3 Dips

**All burpees can be counted towards the 300 Day Burpee Challenge.

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300 Day Burpee Challenge : Do 54 Burpees.

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To our dearest PushMore members,

The Management team and Trainers would like to wish you a "Merry Christmas & a Happy New Year"!!!

It's time to acknowledge achievements & successes in 2008 and look forward to 2009! May you have a great year ahead, stay in perfect health, and forge closer ties among family and friends.

Cheers!

WOD 122308 Tuesday

For time:
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 071608.

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300 Day Burpee Challenge : Do 53 burpees.

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Happy Birthday Nazrul!

Nazrul has come a long way since his first workout at PushMore.  His first WOD knocked him out for a week, but now he's a regular face at the gym. He's packed on some solid muscle and has upped his performance in WODS and also improved in his golf and scuba diving. Keep up the good work and see you soon bro!

WOD 122208

For time of:

Run 800m 

150 Squats

Run 800m

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300 Day Burpee Challenge : Do 52 burpees.

WOD 122008 Saturday

Run 5km for time.

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300 Day Burpee Challenge : Do 50 burpees.

WOD 121908 Friday

21-15-9 reps of :

Sumo Deadlift HighPull @32kg

Handstand Pushup

Ring Dips

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Andrew Yap - My Remembrance of a Friend

I have been so fortunate in this life to cross path with the different characters that life has to offer. They have not only shared their knowledge, brighten up my life with colors but added value continuously to my life that make me who I am today. I am truly fortunate and I will sincerely pray for each one of you to experience what I so undeservingly do. 

One of them is Andrew Yap. 

Andrew was an extraordinary person, greatest of its kind, perfect in his form- he was simply awesome. That’s the first thing that comes to mind when I think of Andrew. 

Andrew passed away on the 6th of April this year, 8 months short of his 20th birthday after an unfortunate accident which left him with a serious head injury. He spent 8 days in the ICU where he never regained consciousness. 

There are so many things to say about him. He's such an incredible friend to the people in his life. He gelled everyone together. Even in the absence of body here on earth, he possessed such great power to pull them even closer. I remember just standing back and watching in awe as hundreds throng through his home during his memorial. That was how successful his life was.

There are so many great attributes about him and the impact that he made on people's lives. During life and after death. It is impossible to list them all. However I would leave that privilege to his closest group of friends to tell you. You can read it on their blog. You can scroll through the archives starting from March.  Something really significant that I remember from his funeral is that through his death, he managed to pull three generations of students of the same school together. My Year, My Juniors and seniors. How often can you do that.

It is like Andrew, with just his fingertip touched my life more than anyone can imagine nor could be expressed in words that would do justice to our terrible loss. That is why each month we do a workout dedicated to him on the 8th, the day he got cremated, as a gentle comfort to soothe the open wound of the loss of a great friend and son which never heals, never gets better and never goes away. "Andrew"

I love Andrew. I miss him greatly. But mostly I miss how he made life so easy. 

Godspeed, my friend.

Happy Birthday.

*****

300 Burpee Challenge : 49 Burpees 

WOD 121808 Thursday

"Andrew - Hardcore"

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

15 Pull Ups

30 Burpees

45 Sit Ups

*All burpees can be counted for the 300 Day Burpee Challenge.

*Compare to WOD 100808

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300-Day Burpee Challenge : Do 48 Burpees.

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Christmas & New Year Holidays

We are closed on the following dates:-

• 25th Dec (Thursday)
• 27th till 29th Dec (Saturday - Monday)
  
• 1st Jan (Thursday)

We are open as usual on Friday, December 26th.

WOD 121708

3 rounds for time of:

400m Run

15 Double KB Push Presses @ 20kg

15 box jumps @ 12"

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Happy Birthday Nigel 'Tung'

He started to 'pushmore'  even before the existense of Pushmore and is one of the first members of the gym. I think he one of the key factors reponsible for most of our fast improvements in time(because we just don't want to lose to him). He keeps our KIASU-ness alive with his competitiveness. Pushmore thanks you ! Have a great one bro !   

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Also, I think you guys would like to see the power of CROCS in the following video directed by Justin and features Mai and Xiang. 

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300 Burpee Challenge : 47 Burpees

WOD 121608 Tuesday

5 Rounds for time of :

20 KB Swings @ 24kg

30 Unanchored Situps

150 Rope Skips

*****

Its finalized ! The PUSHMORE PARTY would be held at the CUBES restaurant @ Jaya One , Jalan Universiti this Sunday, 21st at 7 pm.We would be having a buffet and the price per person is RM35.You would need to pay the RM35 first in order to confirm your spot. Please do it as soon as possible not exceeding friday. You can pass the money to any of the trainers in the gym. Any further details,  please contact Jonathan @ 012-390-0684 or myself, Hans @ 012-691-7984. I trust that all you Pmers would be cooperative in this. Thank You.

Location to Cubes : Map Here.

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Happy Belated Birthday Arwin

L - R : Navin, Arwin and an unidentified guy in the middle.

I think this is the only family in Pushmore this year that has celebrated three brothers birthday and each one of them have a post on the blog. And I have written all three of them! Well this is Arwin and he is the second brother just like how Johnson is. I think when God created humans, he said, "Well let all second brothers be as mighty fine as they can be, ripped and toned. As the for the younger brothers...let it be" and thats why as the youngest I'm like that. I dont blame anyone. I really dont. Well just take a look at picture. Arwin is a great addition to the Pushmore family and the bond that his family shares just germinates jealousy. Hope it is not too late, but from everyone at Pushmore, Happy Birthday !

*****

300 Burpee Challenge : 46 Burpee Challenge

WOD 121508 Monday

"Cindy"
In 20 minutes, do as many rounds as possible of:
5 Pull ups
10 Push ups
15 Squats

or

"Mary"
In 20 minutes, do as many rounds as possible of:
5 Handstand push ups
10 Single leg squats (alternating)
15 Pull ups

Pick your choice of girls and go.

Compare to 092908

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Are we doing what the cavemen did? 

Here's a good read and a site with loads of funny stuff to read.

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300 Burpee Challenge : 45 Burpees

WOD 121208 Friday

"Death by Burpees"

In 20 minutes do as many reps as possible of Burpees.

*All burpees for this WOD can be counted for today's reps of the 300 Day Burpee Challenge. All those who bought in latre can count all the reps towards their buy-in total. Reps CANNOT be carried forward.

Workout courtesy of CrossFit One World.

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300 Day Burpee Challenge: Do 42 burpees.

WOD 121108 Thursday

3 rounds for time of:

Run 800m

12 Single Arm KB Overhead Squat L&R @ 20kg

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300 Day Burpee Challenge: Do 41 Burpees

WOD 121008 Wednesday

For time of:

50 Handstand Push Up

50 Ring Dips

50 Push ups

Compare to 092308.

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300 Day Burpee Challenge: 40 Burpees

WOD 120908

With a continuously running clock do one pull up the first minute, two pull ups the second minute, three pull ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Compare to 100608.

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You're probably thinking

" OH NO! My hands are going to get ripped today"

Well truth is for most of you, THEY ARE !!

Here is a few things to know before resentment and unforgiving bitterness is built towards the bar.

Understand that the primary purpose of grips is to keep you on the bar, not to protect your hands, As you work on the bar more your hands will toughen up. One thing that would be of some help is to learn how to grip without trying to squeeze water out of the bar. Just hook the bar with your fingers. This would be difficult for some as your finger strength might still be underdeveloped. Well if that's the case, then ripping would probably happen. However, understand that ripping is only natural and part of the journey to master the bar and will reduce significantly over time.

These are some tips by Coach Sommer that I got off some forum which will help you deal with ripping.

1) Do not do too much. Athletic achievement is a long term endeavor and success rarely depends on your getting every last repetition in during that particular day's training. In fact, backing off before the condition becomes critical (a blister forms or rips), will speed up the development of callus. ~ this definitely will not apply to us PUSHMORMONS in today's WOD~

2) If rips are an issue for you, soak your hands in salt water on a regular basis when they get sore and even before they get sore if possible. In the event of a rip, the salt water aids in healing and callus formation rather than the formation of a scap which will easily peel off during the next training session.

3) If a rip occurs, use some type of a liquid band aid to cover the wound to recommence training. This covering will keep out infection, reduce friction and usually last long enough for you to finish your workout.

4) Do not cover the rip. Open air is best.

5) Do not allow the rip to become overly dry. This will lead to the rip cracking down the middle the next time that you work on it and will extend the healing time required. To avoid this, periodically during the day apply a little A&D ointment, liquid Vitamin E or even medicated chap stick will work fine. This should be done in combination with the salt water mentioned above.

To add on to these tips is also to use our local remedy highly recommended by Jonathan and myself, ZAMBUK. Its some green ointment which most of you think is only for mosquito bites. Trust me, it works wonders ! you can get it at most pharmacies near you.

Well, till then, everytime that girl you fancy doesn't want to hold your hand which puts the gardener's to shame remember, PUSHMORE because it is only part of the process to hitting perhaps 20+ minutes on todays WOD! or perhaps wear gloves though heres a quote to ponder on

"gloves are just a FASHION accessory"
Steve Cotter

Peace out,

John-Son Oei

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300 Day Burpee Challenge: Do 39 Burpees

WOD 120808

Happy Hari Aidiladha to all our Muslim Members !

*****

Happy Birthday Sammie!

Sorry Sammie. The camera is locked away in the safe and I cant find a picture of you on the computer. So I had to steal one from your facebook account. Well Sammie is one tough chick. Just like the father, Sammie is on the way to earn herself a black belt in taekwondo. Soon she would be able to kick our ass, literally. Sammie joined our gym in late november and even though its such a short period of time, her pushups have improved. Well done Sam. Love to see you around the gym more often. Enjoy the i-pod that you got for your birthday! From everyone here at Pushmore, once again Happy Birthday!

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I'm very thankful today. 

I'm very thankful that today is the Hari Raya Aidiladha or commonly known as the Hari Raya Korban. I'm very thankful that because of the Hari Raya Korban we have a public holiday. I'm very thankful because  of the public holiday we can sleep in. Well I'm sure most or in fact all Pmers are doing that.

I'm also very thankful that I work for Pushmore. Because I work for Pushmore, I have my own set of keys to the gym. Because of that, on an off day, I can come in and open the gym for myself at 8 in the morning and workout. Perks of working in Pushmore.

Anyways a few things today.

Firstly, its Monday today and Sunday was yesterday. Yesterday was the last day to RSVP for the Pushmore Party. However no one did and I am very disappointed. I think "Fran" would generate more interest amongst you all than a party. I knew it. Told Jonathan that this would be bad for us. All of you becoming hardcore crossfitters. Anyways, all jokes aside, we would be extending the deadline for the party to this WEDNESDAY 10/12. I hope that all of you could do this for us. You can inform us through the blog, leave a comment, send an email or inform any of the trainers in the gym. Thank you.

Secondly, the whole world sees each one of you. Yes, your pictures each time you workout in the gym are posted in facebook. And .. you thought you could get away with that "fascinating" facial expression workout faces huh ! Well at the end of each month, all the pictures would be uploaded through my account. So please do go check it out. Tag yourself and keep the pictures as evaluation to see how your body progresses. While you are at it, tag others too. That would be helpful. You can add me under : John-hans Oei. 

Lastly, a favourite video of mine to inspire you all especially in the month of December where turkeys, parties and beers are abundant!

Explanation: A victorian is also known as an inverted Maltese Cross. Once thought to be an impossible move. Essentially it's lying back so that you're horizontal to the floor. You hold the rings near your waist with the arms not contacting the body. Kind of like a front lever except that your arms are to your sides instead of out front.

John-hans in 2010 perhaps ? 

Happy Holiday People and See you tomorrow!

*****

300 Burpee Challenge : 38 Burpees

WOD 120608 Saturday

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

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Happy Birthday Boon!

Boon with his trademark red pants.

Stop staring at the mirror boon! Thats his favourite pastime along with Joe. Funny how when he first started , he only managed 3 rounds with the aid of green plus blue bands for pullups for Mini Cindy. Now, he's achieving 6 rounds for Hardcore Cindy. There's no doubt that you cant achieve what you aim for if you continue to be focus and committed. Time for you to step up boon and reach your personal goals. Once again, from all of us at Pushmore, Happy Birthday!

Hans

*****

300 Burpee Challenge : 36 Burpees 

WOD 120508

"Helen"

3 Rounds for time of:

Run 400m

21 KB Swings @ 24kg (M) 16kg (W)

12 Pullups

Check this video out for inspiration before you workout today. 

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Updates

Shaun after yesterday's wod.

Hello there Shaun ! He is known as L.A. Shaun is the younger brother of Mark, our proud member that has improved tremendously not only in results but body shape too! I personally have known Shaun since we were in primary school. Its now in the 11th year. But shamely, I'm not too sure why we call him L.A . If you see him around, ask him ! And then tell me ... I use to think that we call him L.A because the obvious it stands for Los Angeles and maybe he came from there. Stupid..

Next, a quick update on Sam's progress of taking the One in a Million title. He managed to pass the second round of auditions. All the best to you and Cris in the Singapore Marathon.

We would also like to congratulate Jonathan Wong, Ethan and Jin han for achieving the muscle up! Soon the club would not have any more space and I would be force to open a new club. The Iron Cross Club. Just be patient guys, I will do it ..soon. I was not there to witness it but heard that Jin han got it after just 15 minutes of coaching from Jw. I managed to watch Ethan wiggle himself like a newborn chick hatching from the egg up on the rings. Well done to the three of you!

Also, another reminder to all pushmore members that the gym would be close on MONDAY 8/12 and SATURDAY 13/12. Please do not come! Its a good time for you to find and discover a new sport or hobby. I heard that collecting stamps lowers the blood pressure. 

Lastly, Pushmore is going to be having a PUSHMORE PARTY on the 21st of December  because we love each of you. However that is not going to happen if there is nobody at the party. So please leave your malaysian attitude at the door and RSVP latest by SUNDAY. You can drop your name in comments, send an email or just inform any one of us when you see us in the gym. Trust me, there would be a "fun" wod waiting for all those who attend. 

Right..

*****

Burpee Challenge : 35 Burpees

WOD 120408 Thursday

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

5 KB Swings @ 32kg

10 Goblet Squats @ 16kg/35lbs

15 Box Jumps @ 12"

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300 Day Burpee Challenge: Do 34 Burpees

WOD 120308 Wednesday

"Annie"

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

Double Unders

Sit Ups

Compare to 062508

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300 Day Burpee Challenge: Do 33 Burpees

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Holiday Season!

The year is coming to a close with a few holidays. We'll be closed on the following days next week:

Monday(8/12/08)

Saturday(13/12/08)

We will be open as usual on Thursday(11/12/08) which is a Selangor public holday.

Also, we are planning for a PushMore Christmas Party on Sunday 21st December. Before we confirm location and time, we want to know, are you in? RSVP in comments or let us know in the gym by this Friday.

WOD 120208 Tuesday

5 rounds for time:
Run 400m
15 Handstand Push Ups
15 Push Ups

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300 Day Burpee Challenge: Do 32 Burpees

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Yesterday, Melbourne-based national cyclist Josiah Ng dropped by for a workout with fiance Kim Ong. It was good stuff training with him. Talk about super strong legs! Thanks for dropping Josiah, all the best for your next World Cup race! We'll see you again soon.

Josiah Ng(3rd from left), fiance Kim Ong with the PushMore trainer team.

Show your support for Josiah at www.josiahng.com

Check out Kim's blog at www.kimong.com

WOD 120108 Monday

15-12-9 reps for time of:

Muscle Ups

KB Thrusters @ 24kg

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

Compare to 090208

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300 Day Burpee Challenge: Do 31 Burpees

Here's a video of our youugest athlete doing his version of burpees: