PushMore

400m Run

15 Double KB Push Presses @ 20kg

15 box jumps @ 12″

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. 

20 KB Swings @ 24kg

30 Unanchored Situps

150 Rope Skips

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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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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 !

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300 Burpee Challenge : 46 Burpee Challenge

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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

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.

Run 800m

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

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300 Day Burpee Challenge: Do 41 Burpees

50 Handstand Push Up

50 Ring Dips

50 Push ups

Compare to 092308.

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300 Day Burpee Challenge: 40 Burpees

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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

Happy Hari Aidiladha to all our Muslim Members !

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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.

Happy Holiday People and See you tomorrow!

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300 Burpee Challenge : 38 Burpees

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

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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

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300 Burpee Challenge : 36 Burpees 

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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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..

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Burpee Challenge : 35 Burpees