Wednesday, December 31, 2008
WOD 123108 Wednesday
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!
Tuesday, December 30, 2008
WOD 123008 Tuesday
Monday, December 29, 2008
WOD 122908 Monday
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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Friday, December 26, 2008
WOD 122608 Friday
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.
![](http://4.bp.blogspot.com/_qf_1cU4sVYI/SVQrtJOdDQI/AAAAAAAAAHw/nG-fjjRJfj8/s320/PC031736.jpg)
Wednesday, December 24, 2008
WOD 122408 Wednesday
2 Muscle Ups
4 Burpees
8 KB Swings @ 24kg
*Subs for 1 Muscle Up = 3 Pull Ups & 3 Dips
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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!
Tuesday, December 23, 2008
WOD 122308 Tuesday
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
Monday, December 22, 2008
WOD 122208
Saturday, December 20, 2008
Friday, December 19, 2008
WOD 121908 Friday
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.
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.
Thursday, December 18, 2008
WOD 121808 Thursday
- 25th Dec (Thursday)
- 27th till 29th Dec (Saturday - Monday)
- 1st Jan (Thursday)
Wednesday, December 17, 2008
WOD 121708
Tuesday, December 16, 2008
WOD 121608 Tuesday
![](http://4.bp.blogspot.com/_qf_1cU4sVYI/SUb7gU8mDaI/AAAAAAAAAHI/_SK1fZ-zotQ/s400/PB181366.jpg)
Monday, December 15, 2008
WOD 121508 Monday
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
Friday, December 12, 2008
WOD 121208 Friday
Thursday, December 11, 2008
WOD 121108 Thursday
Wednesday, December 10, 2008
WOD 121008 Wednesday
Tuesday, December 9, 2008
WOD 120908
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
Steve Cotter
John-Son Oei
Monday, December 8, 2008
WOD 120808
![](http://3.bp.blogspot.com/_qf_1cU4sVYI/STx1zXjLdRI/AAAAAAAAAHA/5gu5PCt9j4g/s320/n835200631_4365791_7177.jpg)
Saturday, December 6, 2008
WOD 120608 Saturday
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
Friday, December 5, 2008
WOD 120508
![](http://3.bp.blogspot.com/_qf_1cU4sVYI/STiABu0-N3I/AAAAAAAAAGw/__smBHrt1sM/s320/PC041784.jpg)
Thursday, December 4, 2008
WOD 120408 Thursday
Wednesday, December 3, 2008
WOD 120308 Wednesday
Tuesday, December 2, 2008
WOD 120208 Tuesday
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.
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFRNyKjyNBjfwPSHfJGPmqQ9EEAjuOVAfwN1nRclQgdtqlQ4w1_Eal_tTfH6WEqpZzhVlx3fbIAqWJ09EvrvteDUlzheurmcy9FY1hZFjQbYvWv0Ou4MoBhVKcMofr-95otRdu8WXnlVfz/s320/PC011674.jpg)