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Archive for 2008

2

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! 

Posted by PushMore, December 31, 2008 @ 7:22 am
0

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
Posted by PushMore, December 30, 2008 @ 7:36 am
0

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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Posted by PushMore, December 29, 2008 @ 11:04 pm
2

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
Posted by PushMore, December 26, 2008 @ 7:58 am
0

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!

Posted by PushMore, December 24, 2008 @ 7:30 am
0

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!

Posted by PushMore, December 23, 2008 @ 7:30 am
0

WOD 122208

For time of:

Run 800m 

150 Squats
Run 800m
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300 Day Burpee Challenge : Do 52 burpees.
Posted by PushMore, December 22, 2008 @ 7:54 am
0

WOD 122008 Saturday

Run 5km for time.

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300 Day Burpee Challenge : Do 50 burpees.
Posted by PushMore, December 20, 2008 @ 7:30 am
0

WOD 121908 Friday

21-15-9 reps of :

Sumo Deadlift HighPull @32kg
Handstand Pushup
Ring Dips
*****
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 
Posted by PushMore, December 19, 2008 @ 8:14 am
0

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.
Posted by PushMore, December 18, 2008 @ 7:57 am
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