Friday, December 25, 2009

Monday, December 21, 2009

WOD 21st December 2009

It feels good to be doing a workout with a fellow Pushmore-mon again. Not only is this guy a fellow Pushmore-mon but he is also a great friend and an even greater brother. He is my one and only brother who I love dearly and I admire everything about him.

When we were younger, we use to fight all the time. I mean which siblings don't. For some reason though, at the age of 10 (for me), 12 (for Jason) we grew very far apart to a point where we barely spoke to each other. I remember that the only time he would ever speak to me is when it is necessary. Even when I ask "How was your day?" or "where did you go?" he would just ignore me and walk away. This went on for a good 6 years.

At the age of 16 on a very fine and sunny afternoon. While we were having lunch with my mum, I asked my mum "Is it ok if I join my friends to play DOTA tmw after school?" out of the blue I heard Jason say "you play DOTA?" and that was the first conversation I had with my brother in 6 years.

When Jason left to the UK to study we started to grow closer and when it was my turn to get to the UK we were even closer. Sadly after my first year of university, Jason had graduated and had decided to take a year off and to work in Malaysia. So that left me alone in the UK. Over that summer, I introduced Jason to Pushmore as did King introduced it to me.

I remember right at the beginning when Jason started at Pushmore, I was slowly picking up my slack and Jason was getting murdered by the WODs. When the summer had ended, I had to return to UK to continue my studies.

The summer a year later, I returned home to Malaysia and to Pushmore with my Brother and he jetted by me so fast I was absolutely shocked. His cross fitting has out grew me by at least 10 folds and I was afraid. So afraid that I decided to train doubly hard.

This brings us to today, where I manage to sneak Jason into my gym and we got in two WODs together. While doing the WODs, I could see that I had improve in my fitness, abilities and strengths. Jason was putting up some really good competition which drove me to work even harder. Hence it was because of Jason that I manage to complete my WODs with full out effort.

Here is what we did.

"WOD 121109"

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.

Total number of Rounds = 4

Jason (Partner A) : {4+1}, 3, 3, 2
Jonson (Partner B) : {5+1+1}, {3+1+2+1}, {2+1+2+2}, {1+1+2}

5-7 minutes rest then on to

"WOD 121909"

5 Rounds for time of;

10 Deadlifts @ 60 kg
30 Double Unders

Jason.T : 12 mins 25 secs

Jonson.T : 7 mins 35 secs


It was such a phenomenal workout because I had not done a proper WOD in quite a while and since I have been eating so much while I was in Dublin it really brought me back to reality.

Pushmore has really brought us closer together through Cross Fitting. There is nothing in the world that can bring us closer together than when we work out together, we sweat together, we bleed together and we grow together.

I really want to give a big shout out to my brother Jason for being a great friend and an even greater brother. You have been an amazing role model and I really look up to you. Not because you are taller than me but because you really inspire me to become a better person. I love you with all my heart.

Jason Carrying me (July 2006)

Me (Left) and Jason (Right) after a workout at Capital Crosffit, London

WOD 15th December 2009

100 Deadlifts @ 100 kg

* Every time you let go of the barbell from the Deadlift, you must do 5 Bench presses at 75%-80% your max Bench Press weight.

Total Time : 37 mins 23 Seconds

WOD on 14th December 2009

3 Rounds for time of;

1.6 km Run
50 Squats
50 Push ups

Total Time : I forgot to bring my watch =)

Saturday, December 5, 2009

"WOD 120509"

"Lumberjack 20's"

20 Deadlift @ 125kg
Run 400 m

20 KB swings @ 32kg
Run 400 m

20 Overhead squats @ 50kg
Run 400 m

20 Burpees
Run 400 m

20 Pull ups (chest to bar)
Run 400 m

20 Box Jumps @ 24"
Run 400 m

20 single arm Dumbell squat cleans @ 45lbs per arm
Run 400 m

Total Time : 1 hour 3 minutes 38 seconds


KB swings : @ 24kg x 30 reps
Overhead squats : Thrusters


Sub 40 minutes


I had a very slow start taking 12 minutes to do the deadlifts. I sub overhead squats with thrusters because I had technical problems getting the overhead squat right and at that moment I thought that thrusters would be a god substitute because it incoporates both the squat and having the barbell overhead.

I sub the KB swings because my gym does not have 32kg KB's and because of my big hands I do not like holding the Dumbell for swings. Thrusters took a while as well.

All in all I loved the WOD, it was really refreshing and really brought back my motivation.

To all who was called back by God, carry on with your great work and watch over us.

To all who has lost someone, I am sorry for your lost. Carry on your great work here on earth, my prayers are with you.

To all those who did the "Lumberjack 20" good on ya!!!

To those who have yet to do it...... get ready for a great day!!!

Now let me introduce to you to Lumberjack Jonson...

"WOD 120409"


Dumbell Power Snatch @ 45lbs L & R
Ring Dips

Total Time : 11 minutes 34 seconds

Monday, November 30, 2009

"100 Burpees"

Total time 7 mins 50 seconds


Sub 7 mins.

Next time round maybe

Sunday, November 29, 2009

Post recovery week

"WOD 112109"

21 Power Cleans @ 60kg
42 Push ups
15 Power Cleans @ 60kg
30 Push ups
9 Power Cleans @ 60kg
18 Push ups

Total time : 23 minutes 45 seconds


Sub 20 minutes [Fail]


It's a slow start but I am getting back into it =)

Sunday, November 22, 2009

New injury again!!!

"100 Pull ups"

For Time of:

Total Time : 7 minutes 43 seconds


"WOD 112109"


TGU (L & R)

Then : -


21 Power Cleans @ 60kg
42 Push ups
15 Power Cleans @ 60kg
30 Push ups
9 Power Cleans @ 60kg
18 Push ups

TGU results : 16kg, 18kg, 20kg, 20kg, 20kg

Then : - Injured


On the 4th Round of TGU, the dumb bell slipped off my left hand. While trying to catch it with my right to prevent the dumb bell from landing on my chest, it landed of my lower palm and jammed my elbow between dumb bell and ground. Now I can't push or pull at all. Need more rest again. How could I have been so silly?

-Aim this week-


Friday, November 20, 2009

WOD on 18th November 2009



Double Unders
Sit Ups

Total time : 8 minutes 3 seconds



30 Clean and Jerks @ 60kg

Total time : 20 mins 45 seconds

"WOD 111209"

350 Rope Skips
15 Double KB Press @ 24kg
250 Rope Skips
25 Double KB Push Press @ 24kg
150 Rope Skips
35 Double KB Push Jerk @ 24kg

Jonson. T : 38 minutes 53 seconds (Double KB sub with Barbell @ 50kg)

Workout for 11th of November 2009

"WOD 111109"

Deadlift 5-5-5-5-5

Then do

50 Burpees

Jonson.T : 100,120,130,135,140 (kg)

Burpees time : 4 minutes 20 seconds

Tuesday, November 10, 2009



Handstand Push Ups
Ring Dips Push ups

Total time : 11 mins 53 seconds


Next J.T. will be sub 10 mins

Friday, November 6, 2009

London WOD

4 Rounds :

Run 400m
Max reps Push ups
Max reps Lat Pull Down

*Done in a team of three. The time per round is based on the person running.

Round one minimum : 10 reps
Round two minimum : 15 reps
Round three minimum : 20 reps
Round four minimum : 25 reps

Jonson. T total reps = 161 reps

Thursday, November 5, 2009

Keep pushing for a better meal =)

This weekend I have been planning to have an awesome makan weekend with some friends in London. We planned to head into Petrus on saturday afternoon. For those who don't know, Petrus's head chef is Marcus Waering one of my favourite chefs. He was Gordon Ramsay's apprentice and now he heads "Marcus at the Berkley" formerly known as "Petrus". So my dear friends if you are curious here is a link to have a look at the restaurant =)

Marcus at the Berkley

Well sinced its book out till next year!!! We have decided to eat the best steaks and ribs in London =) so I am looking forward to that. Also since our sister Lyn is coming to London and she will arriving on Sunday we must take her for the oh so famous Fish & Chips =) So yeah that explains my going nuts on the WODs. So lets have a look see look see...

"WOD 110509"

For Time of :

Run 400m
21 KB Snatch @ 24 kg L/R
Run 400m
15 KB Snatch @ 24 kg L/R
Run 400m
9 KB Snatch @ 24 kg L/R

Total Time : 14 minutes 09 seconds


"WOD 102909"

Shoulder Press 3-3-3-3-3
Push Press 3-3-3-3-3

Jonson. T :

Shoulder Press : 40kg, 45kg, 50kg, 50kg, 50kg
Push press : 40kg, 45kg, 50kg, 55kg, 60kg


Shoulder Press to reach 60 kg. Not today my friend. Some time soon =)

Wednesday, November 4, 2009

Too long of a break

The title of this post says it all. I feel sooo damn fat a lazy and ovese for missing out on WODs for a week. Damn all my work that held me up!!! Anyway here is what I did today =)

"WOD 103109-Power Elizabeth"

21-15-9 reps for time:

Power clean @ 60kg
Ring Dips

Total time : 12 minutes 22 seconds


Sub 15 minutes, which I did but I beleived that I could have sub 10 minutes if I didn't take my time on the first time and if I didn't have to run half way across the room to do dips.


"WOD 103009"

Four Rounds for time of :

50 Walking Lunges
50 Sit ups

Total Time : 11 minutes 20 seconds


Sub 10 minutes. FAILED!!!
I think I could have sub 10 minutes if I didn't start this WOD right after "Power Elizabeth".

Just a recap of what happen in the pass week. Saturday was the last day of Paleo Diet-ing so to all my Paleo Pals good job and congrats. I am so proud of you all and I am so happy that we crossed the finish line hand in hand. I love you Paleo Pals!!!

To all of those who supported Paleo Pals and myself thanks you so much for being there for us, for understanding, guiding and encouraging us on. We could not have made it without you all.

So how did I celebrate the end of Paleo? Let me show you next time when I have more free time. All I can say is that 4 days post Paleo and I am definitely fatter and I lost my abs indent =( Gonna work super hard now!!!

Sunday, November 1, 2009

WOD on 28/10/09

For Time of:

10 KB Clean and Jerks @ 24kg R/L
50 Double Unders
8 KB Clean and Jerks @ 24kg R/L
40 Double Unders
6 KB Clean and Jerks @ 24kg R/L
30 Double Unders
4 KB Clean and Jerks @ 24kg R/L
20 Double Unders
2 KB Clean and Jerks @ 24kg R/L
10 Double Unders

Total time 8 mins 11 seconds



AMRAP in 20 mins:

5 Pull ups
10 Push ups
15 Squats

Total time 20 R +5 +1

(New Personal Record)
(Last PR was 14rounds)

WOD on 26/10/09



Thrusters @ 40kg
Pull Ups

Total time 10 minutes 11 seconds


Sub 10 minutes

WOD on 23/10/09

Four Rounds for time:

10 Deadlift @ 60kg
25 Push ups

Total time 6 minutes and 40 seconds

Thursday, October 22, 2009

Busy Busy day...

After a long, busy and tiring day I feel lazy to even post up anything. I was up early this morning because my housemates were making too much noise getting ready for class. My classes start at 12pm but I was up at 8.15am sigh sigh. Anyway I got on with some tutorial work while I ate breaky because I was working on it last night. Went for class, rush home for a quick lunch then went for class and was counting down to when I can finally hit the gym (after class). I was over in the gym in less then 5 minutes. I was all pumped and zoomed right through warm up.

Rainbow on the way to gym. Today is gonna be a good good day.


"WOD 102209"

3 Rounds of:

15 Hand Power Cleans @ 40kg
Run 400m

Total Time 11 minutes 11 seconds

*Sub 400m runs with shuttle runs of 400m


Sub 10 minutes. (Failed). I think I could have done it in 10 minutes if I didn't do shuttle runs.


"WOD 102109"

For time of:

45 KB Swings @ 32kg
90 Squats
30 KB Swings @ 32kg
60 Squats
15 KB Swings @ 32kg
30 Squats

Total Time 19 minutes 29 seconds

*DB Swings @ 32.5kg


Sub 20 minutes (Pass).

I found it particularly difficult to do KB swings because it was my first time doing Dumb Bell swings and because I have quite a large fist it was hard to hang on to the Dumb Bell. None the less, Mission Accomplish =)

Now I gotta head back to work because my deadlines are starting next week for the next 5 weeks so good luck to me *GULP*

Wednesday, October 21, 2009



For time of:

1000m rows
50 Thrusters @ 45lbs
30 Pull Ups

Total Time 11mins 56 secs

I am definitely sure I can do much better than this. I aimed to sub 10 mins and I beleive I can. I will attempt "Jackie" in a month's time again with the aim to sub 8-9 mins

Monday, October 19, 2009


One thing that I have to learn and to improve is my discipline. The first two weeks of Paleo Dieting was awesome. I kept tabs on what I ate and what time I ate them. But the pass few days I have been really lazy and have not been journaling my diet. So tonight is update night. Anyway with an aching back I still challenged myself to do todays WOD plus a little more =)

WOD 101909

For time of:

150 Dumb Bell (DB) snatch @ 35lbs

Total time 11 minutes 5 seconds

Maximum weight/effort:


Power cleans

Jonson. T (lbs) 110, 121,132, 143, 154

I think Monday have to officially be a rest day for me seeing as that volleyball training is at 8.30pm and I always tend to hit my WODs just before training which in turn I don't perform well. I have to discipline myself to take my rest days. Same as in the summer my lack of discipline to take rest days could have caused me to be injured. Luckily it didn't but I feel that I may injure myself soon. So remember that DISCIPLINE is key in living a healthy lifestyle.

Saturday, October 17, 2009

Achy breaky back...

Being envious of those who are back home in Malaysia because they have a long weekend break (Deepavali weekend) reminds me that I just miss Malaysia that much more because we get to celebrate all kinds of holidays. Then I realised after checking up on twitter, my fellow Pushmore-mons are suffering because the gym is closed!!! Feeling their pain I went in for a WOD because it wasn't time for my break yet.

Going into the gym really pumped and with high spirits, it suddenly occured to me that the gym shuts at 7pm today and I just walked it (5.45pm). I was planning to do two WODs and thought I could manage it. My plan was to nail Jackie then do WOD 101409. Realising that I am lack of time I had to decide quickly on which workout to take. In the end I told a random guy my dilema and got him to choose for me. He said lets go with WOD 101409. In my heart and mind I was feeling that Jackie should be the workout for me today but since I did some legs the day before and more legs yesterday with pull ups as well I said what the heck lets do some stregth workout so WOD101409 it is....

WOD 101409

For time of:

100 bodyweight Deadlifts

Jonson. T 22 minutes 42 seconds

Not the time I was aiming for at all. I was trying to sub 10 mins seeing as most guys at Pushmore took it out in an easy 8 mins plus. So I thought yeah sub 10mins sounds right.

The beginning;

1st rep (10 unbroken reps on the first go): OMG!!! I can feel it already??? My back is bloody ripping apart!!! Something is wrong.

11th rep (5 reps unbroken all the way till the end of WOD) : OMG my back is already killing me. Something is definitely wrong.

100th rep (end of WOD) : That was damn mental. WHAT!!! my time is 22 mins 42 secs?!?!?!

After chatting with fellow Pushmore-mon Lynn Kong (aka Orange shoes, Superspicybabe, Paleobabe) and telling her about how disastorous the was for me. I sat down thinking about where I might have gone wrong.

I am positive that throughout the work out from rep one to the end I had good form. After just watching the video on the Pushmore blog about deadlift I was sure I was doing it right. Every rep I did I made sure I had good form. From the up-phase to the down-phase, the only thing in my head was;

1) Feet at standard squat with apart
2) Barbell at middle of feet from my visual
3) Bend and grip bar with out bending legs (with a rounded back)
4) Bend legs till shin touches barbell
5) Straigthen back and chest out
6) Deep breath and hold in core
7) Lift with legs then only straighten back

1) Use back to lower first
2) The use legs
3) Ensure back and core is straight and tightened
4) Lift for next rep

These steps were running through my head with every rep I did. I was so terribly cautious about my form. May be too cautious becasue I think it really slowed my time by alot, but it doesn't matter to me for now. The time of the workout is not important to me because I am still learning about deadlifts and I want to get my form absolutely perfect before I worry about time.

The thing that I didn't understand was that on the first rep, my back was already ready to explode. I had the feeling that my back was going to rip apart. That is still my main concern and I believe that the next time I get on with deadlifts I have to get someone to record my movements so I can check out my form. Maybe even send it to JW for a review =) Sitting here in my nice comfy room, my back is still bloody aching and I cant even bend forward to touch my toes. I have to remember to stretch before I hit the sack. OOOoooooohhhh my achy breaky back...

P.S. Fellow Pushmore-mons > Do you all have the same feeling? Your back feels like its gonna rip on rep ONE???

No Excuses...

I really feel soooo lazy. I just can't be arssed to get myself into the gym.

  • The weather is so gloomy.
  • The walk is too far.
  • I have volleyball training later at 6.30pm hence I shouldn't workout.
  • I just had lunch an hour ago.
These are all the excuses I gave myself to avoid going to the gym. In the end I ignored all of them and went in anyway. Doing the warm up I was thinking "oh I can't do WOD 101609, there are too many people. THe equipments will be taken up. I should do something else. I just did legs and chest yesterday." All excuses again, I told myself just do it and go.

3.....2......1... START......

WOD 101609

15 Handstand Push ups
30 Pull Ups
45 Box jumps @ 24"

15 Handstand Push Ups
30 Pull Ups
45 Medicine ball clean @ 10KG

15 Handstand Push Ups
30 Pull Ups
45 Burpees

HSPU were slow because I have a goal that by the end of the year I will be doing full range head to floor HSPU. So every HSPU will be slower because I am going as low as possible.

Pull ups, WOAH!!! 1st round I did 11 pull ups without stopping. I think I got my kipping pull ups already!!!

Legs... OMG my legs are aching from FMP-Good Samaritan..... PUSH!!!!!

Last round at Burpees... OMG my chest!!! my legs... NOOOOO I can't.... too tired....EXCUSES, SHUT UP AND FINISH!!!


Jonson. T 27 minutes 17 sesconds

Aced!!! There is no reason for being lazy there is no reason at all. If you are truly wanting to lose weight, get fitter, faster or stronger. There are no excuses!!! Nothing can ever put you off. Only you have the power to put yourself off. You have the power to resist and to push through. NO EXCUSES!!!

Check this out :

Thursday, October 15, 2009

Annie, the good samaritan

Still aching from a double dose of Diane and Chelsea but it was time to get back into the gym and stretch it all out with a double dose of;

"Annie, the Good Samaritan"



Double Unders
Sit ups

*Complete "Annie" within 7 minutes or less. If you fail to do so began "FMP-Good Samaritan" immediately*

Time for Annie 7 mins 26 secs

[FAIL - Began FMP-Good Samaritan]

"FMP-Good Samaritan"

Insert :
100 Step Ups (each leg @ 20-24")

Extraction :
10 KB Thruster (Right Arm)
10 Burpees
10 KB Thruster (Left Arm)
10 Burpees
10 KB Snatch (Right Arm)
10 Clapping Push Ups
10 KB Snatch (Left Arm)
10 Clapping Push Ups

4 Rounds of :

10 KB Swings
10 Push Ups

Exfill : 100 Step ups (each leg @ 20-24")

*Complete both the Insert and the Extraction within 30 minutes. Failure to do so will result in you doing the Exfill.*

Time for "FMP-Good Samaritan" 20 mins 28 secs (@ 24kg)

If I am not mistaken my last "Annie" was timed under 10 minutes (9 mintues something seconds) so this is a new PR for me. My next aim is to sub 7 minutes.

"FMP-Good Samaritan" was a huge achievement for me because it is my first time component FMP workout which I actually accomplish so I am proud to say MISSION ACCOMPLISH!!!

Check out the dirty knees from resting from clapping pushups

Wednesday, October 14, 2009

Going too hardcore...

TODAY is a very difficult day for me. Mainly because I can't decide whether to push myself or to take a rest day. I decided that it is a REST DAY!!! During the summer, I did alot of over training but I do get my rest during the day. Being here in the UK I overtrain but I don't get my rest during the day or night as I have to work on my project and I have been sleeping late as well. So I have to take into account for rest days now.

Yesterday was such a great day because I nailed two lovely ladies Chelsea and Diane. While warming up I was doing some box jumps on a 80cm box (31 inches). On my second round of jumps I tripped and clipped my knee on the edge. It looks smal and minute but underneath the cut my knee is bruised and I had a bit of difficulty doing squats and bending the knee. Have a look.


Here are the results;


Every minute on the minute do:

5 pull ups
10 push ups
15 squats

Result 22 mins +5 +10 +14



Deadlift @ 225lbs
Handstand Push ups

Total time 27 mins 21 secs

I knew that after doing Chelsea, Diane would be a bit difficult. I decided that instead I should turn Diane into a strength workout and focus on my form. I did the deadlifts in sets of 3 reps. I also aimed for my HSPU to be head to floor and I managed that until the 30th rep or so. My HSPU reps were 2 at a time.

After such a massive workout yesterday I only had a 2 hour rest before going into 5 hours of sports (Handball, Basketball and volleyball).

Waking up today I am aching on my wings, shoulders, lower back, thighs, chest, calves and knees. So I believe it is very appropriate to call today a rest day eventhough I had one yesterday.

Always remember friends, listen to your body. Don't push yourself to the point that you will injure yourself. It is much better to have one rest day then to be out and injured for months.

Sunday, October 11, 2009

Weekend at Capital Crossfit

Pushmore-mons let me introduce you to Capital Crossfit. This is one of London's crossfit gyms. Here is the workout we did;

WOD "Capital Crossfit"

Do as many reps as possible at each station. Spend 3 minutes at each station and 1 minute rest between stations. Each rep counts as one point.

KB swing @ 8kg
DB swing @ 8kg
Weighted walking lunges @ 8kg per hand
20m Sprints (every 20m is 5 points)
Turkish Get-Ups (TGU)
Pull ups and/or Ring dips (Mix it up anyway you like)
Push ups
Bench press @ 30kg/40kg
Row 600m (Do not count reps for this. Just complete the 600m)
Sit ups

Total points 602

How is it compared to Pushmore?

  • The gym is very small (1/4 of pushmore size probably)
  • Has more machines than Pushmore =)
  • Very small group of people (8 usually)
  • The trainer is buff
  • The peoples forms are absolutely TERRIBLE (The trainer doesn't teach them correct form)
What Jason and myself noticed the most while doing the WOD was that the peoples forms were absolutely terrible. What was suppose to be KB swings looked like KB chops to me. The TGU were awful. They got up and down the wrong way and by the time they got up the KB was at chest level. Their pull ups were not full ranged, the push ups were done with a weak core and back so their body was not in good form. The bench press was not at chest level. The lunges were not done properly.

I felt like I should have told them or showed them how it should be done. It was killing me just watching them. The only reason I didn't say anything is because it is not my place to say so seeing as it was my first time there.

Anyway here are some photos of the place. Hope you al like it and let me know what you think =)

Upon arrival a Proton saga was there to greet us

Welcome to Personal training studios

AKA Capital Crossfit

Paul (the trainer)
Spar-tans after dominating the WOD

Thursday, October 8, 2009

New personal record...

Being the gung ho one in the gym where I am always up for another WOD and always ready to take on any. I actually thought today's WOD was insanely hard until I understood it haha. Thanks Pushmore-mons for explaining. Here we go...

WOD 100809

5 sets of 20 unbroken Double Unders.

*Spend no more than 30 mins on the Double unders. It is just a skill practice.

For time:

30 Man Makers @ 30lbs

Total time 11 mins 35 secs


"Deadlift for PR"

*Increase weight at each rep until max weight


Jonson.T (253,264,286,308,319,319,319) Lbs

This is definitely a new personal record (PR) for me. My last personal record was 250lbs. So its a huge step up!!!

Thanks to this awesome paleo and to pushmore for making me grow faster, fitter and stronger =)

Goals and Aims

It has been a while since I put up anything on this site but I think this is long overdue for me. It's been in my head for about a week to post this up.

Why I decided to Paleo Diet?
  • To prove to myself that I can live a healthy and balance life eventhough I am living in UK.
  • That I will not fall into the UK blues (I did so last year and got fat).
  • To grow mentally stronger.
  • To cleanse my body/detox.
  • To bond, support, encourage and grow with my brothers and sisters of Pushmore.
  • To lose weight (to get below 80kg) [I achieved this yesterday, I am now 77.2kg].
  • To get my abs showing.
So why dont you all tell me why you decided to join this paleo diet? What do you hope to achieve at the end of it?

Wednesday, October 7, 2009

Double impact

Today I had a free day so I had no classes at all. With so much time on hand I decided to do 2 WODs to get back to my usual routines back in KL. Here it is.


Five Rounds for time:

12 Deadlift @ 155lbs
9 Hang Power Cleans @ 155lbs
6 Push Jerks @ 155lbs

* sub HPC and PJ @ 103lbs

Total time 19 mins 28 secs

WOD 100709


Medicine ball cleans @ 10kg
Ring dips

Total time 20 mins 36 secs

Today's D.T. has given me a new personal record (PR) for cleans and push jerks. I remember the first day I started working out with barbells in Pushmore. I was doing a workout with John-son and it consisted of power snatches. At that time John-son was snatching at 95lbs and I was thinking "this brother of mine is a freaking monster!!!". Today I showed myself that I too have been able to clean, push jerk and snatch (for the fun of it) at 103lbs. I am slowly and steadily growing stronger day by day. I won't let the UK blues get to me!!! I will beat this!!! Tomorrow is going to be a new day with new feats to achieve =)

Tuesday, October 6, 2009

Am I injured?

Having nearly the whole day free I went to the gym after my only hour of lecture this morning. Being that my gym is an elite gym and professional athletes train in my gym, the gym have to close for certain hours for them. Hence I went in too early this morning and I was rejected entry. I was all pumped up to take on today's WOD. So I had to go in later and I was feeling really sluggish. Anyway here is my results;

WOD 100609

4 Rounds

Single Kettlebell Press, max reps
Single Kettlebell Push Press, max reps
Single Kettlebell Push Jerk, max reps

Men @ 24kg
Women @ 16kg

There is no time component to this workout. Complete all the exercises for one arm before switching over. You can only put the kettlebell down after completion of reps for both arms. Kettlebell can be held in either a rack or hang position.

Round 1 : 3,7,4 (L) 5,9,3 (R)
Round 2 : 4,8,2 (L) 4,10,3 (R)
Round 3 : 4,8,2 (L) 4,10,2 (R)
Round 4 : 2,8,3 (L) 4,12,3 (R)

I was really surprised with my results today as my left arm and right arm are really balanced. I have a feeling my right shoulder is injured at the joint as I feel a tightness as I stretch my shoulder. Hopefully it is not so. I believed I could have done better today so we will see after the paleo.

I wanted to start with "D.T." today but the gym was extremely crowded that there was no barbells left. Anyway tmw, I plan to do WOD 100709 and D.T. Good Luck to me =)

P.S. Happy week-a-versary Paleo Pals!!!

Monday, October 5, 2009

Beating UK

It first begins with the cloudy morning and drawn curtains after a day of total exhaustion. No matter how many things you have ahead in the day your body and mind tells you "NOOOOOO!!! Stay in bed, it is so warm and toasty. There is no need to get up, it's so cold, don't pull the blanket off!!". This is how it all begins. How I failed last year to keep up with workouts and gave myself a billion and one excuses to put off going to the gym. It is how I began to grow chubbier and grew a tummy in the end.

Yesterday I experienced this again and it got to me. It beat me mentally and I failed to go to the gym. Although this feeling came back again today I remembered what a dear friend, brother and fellow paleo pal told me. He said "Don't let it sip in". Even though brother Hans had never experienced this and had no idea how I felt he still encouraged me on to push through it.

So here is what I did :


3 Rounds for time:

Run 400m
21 KB swings @ 24kg
12 Pull ups

Total Time 16 mins flat

I made a mistake when I was doing the workout. Here is what I did instead.

"Reversed Helen"

3 Rounds for time:

10 Shuttle runs @ 20m stretches
12 KB swings @ 24kg
21 Pull ups

To my absolute mistake I did the reps of swings and pull ups the other way around. I realised today that my gym is quite packed and I had to run around a lot. The treadmills were full and so I had to do shuttle runs if not make runs outside the gym in the freezing cold. So shuttle runs it was. On the second round, someone took over my pull up bar and hence I had no more chances of doing kipping pull ups so strict pull ups it was. Today my kipping pull ups were on form and during the warm up I did 10 non-stop. It just tells me that I can do it, I can manage kipping pull ups. Something I have to work on more.

Ideally today I wanted to do WOD092609 after "Helen" but I felt really ill after "Helen". Something gave in my stomach and I had to call it quits. Good thing as well since I had volleyball training and coaching tonight.

Tomorrow I have a fairly free day so I am going to conquer either "D.T." or an FMP workout.
My achievement today was doing 10 pull ups non-stop. I am very pleased with that as that has been my goal for the whole summer. I will post up a list of my aims and goals that I want to achieve by the end of the year soon.

Saturday, October 3, 2009

WOD 100209

For time of:
10 KettlebellThruster @ 24kg/16kg, L&R
20 Pull Ups
8 Kettlebell Thruster @ 24kg/16kg, L&R
16 Pull Ups
6 Kettlebell Thruster @ 24kg/16kg, L&R
12 Pull Ups
4 Kettlebell Thruster @ 24kg/16kg, L&R
8 pull Ups
2 Kettlebell Thruster @ 24kg/16kg, L&R
4 Pull Ups

*Thrusters done with a single KB.

Total Time 17 mins 41 secs

Thursday, October 1, 2009

Search & Rescue

"Everyday is a new day"

That was what I told me sister last night when we were talking online. We were having a brotherly/sisterly bonding session. She was telling me about how things were not going to well in her personal life ( I won't go into detail). I was telling her how I had such a crap day yesterday.

Being in my final year in uni we have to hunt for our final year project. Basically what we do is, there is a list of projects for us to choose from. We choose that appeal to us the most and we go and see the lecturer in charge of the project. Our aim is to convince them why they should give us that project. You can only imagine how bad it must have been the pass 2 days. I had meetings after meeting with lectuerers. By 9.30pm last night I received ym final e-mail for the night telling me yet again I have been rejected for the project I was going for. The total count was 11 rejects by 9.30pm.

It was quite a blow to me and I was already broken mentally and just about ready to give up. Then as I talked to my sister my mood lightened and our DMC (deep meaningful conversation) reminded me that there will always be ups and downs in our life. The ups are always fun and easy but the downs are too heartbreaking or mentally challenging; but with perserverence we can and will get through them. Everyday is a new day. The only reason that the next day would be as bad as the day before is because you let it be.

I began the day but clearing my head and putting all the rejects behind. I told myself that these kind of things happen and that I should persist on bring new spirits with me. With that in mind, By my second meeting of the morning, the lecturer had seem interested in me undertaking his project. about 6 hours later it was confirmed that I am to be working with him for a year undertaking the project "Design and develope the Life Fitness G5 home gym".

Life Fitness G5 home gym

So I will keep you all updated on how the project goes.

Now to the most important bit. Today's WOD.

FMP-Search & Rescue

Deadlift a total of 10,000lbs
Clean a total of 7500lbs
Clean & Jerk/push press/strict press a total of 5000lbs

76 Deadlifts @ 132lbs
85 Cleans @ 88lbs
77 Clean and Jerks @ 65lbs

Total time 39 mins 53 secs

I spent the fist 8 mins and 10 seconds on deadlifts. The cleans was the most difficult as it took me about 20 mins to complete. The last 9 mins I went through the clean & jerk with a steady pace. I never new that power cleans could be so tiring.


  • sub 35 mins
  • good form for all 3 sections

I did not manage to sub 35 mins but I can boldly say that my form has improve tremendously, especially my cleans. I have to give thanks to JW for helping improve my form before I left KL. I should be having a rest day tomorrow since I have training in the evening but we will see how things goes.

~Paleo Diet (Day 1)~

Breakfast (9.30am) 3 kiwi's, 1 banana

Snack (11am) 6 almonds 4 pinches of raisins

Lunch ( 1.15pm) Bowl of Salad, half a turkey thigh

Snack (3.45pm) 1 apple

Pre-workout snack (5.15pm) 3 pinches of raisins, 1 banana

Dinner (7.30pm) quarter roasted chicken(thyme,lemon,onion), a bowl of salad

Keep it up Paleo Pals =)

Wednesday, September 30, 2009

Back to reality

I am now back in uni for my third and final year. After having one of the most awesome summer's, it hit me really hard that I am back in reality and now it's time to work. The pass two days I have been having meetings after meetings with several lecturers trying to convince them why I would be a good person to undertake their projects. I've already been rejected by 7 different projects. Mainly becausse all the projects I want to undertak are all sports projects and belongs to the sports technlogy students. Hence it is much more difficult for me to obtain the project I wish to do.

I finally realised over this pass two days that I do not wish to become an engineer. I much prefer to do something along the lines of sports and hopefully that is the case. I mean I am only 20 years old. People tell me I am so young to be in love, I have lots of time, etc. People say we should enjoy life while we are young. Yet we are expected to know what we want to do for our career. How did you know what you wanted to do while you were studying?

Seeing how I have had lots to think about my career, studies and rejections for my projects I decided to take them out on my WODs. So yesterday I did;

WOD 092509


Handstand push ups
L-Pull Ups

Total time 22 mins 37 seconds.

Before I began this workout, I told myself that it was time to improve on my range for my Handstand pushups. So I decided to make sure that every HSPU my head will touch the mat. The mat was 4 times folded so it was failry thick but it was defintiely lower than the range that I normally would have done my HSPU at. I will continue to strive to have a full range of head to floor by years end.

Todays WOD:

WOD 092309

Run 400m
50 Pull ups
Run 400m
50 Push ups
Run 400m
50 Sit ups
Run 400m
50 Squats

Total time 26 mins 28 secs

This workout was particularly difficult on the run. I think it might have something to do with the temperature difference in Malaysia and in UK. I am probably no use to it yet. It was quite a challenging workout where the first 400m and 50 pull ups took me 10 mins to complete. My pull ups are still weak. There is still room for lots of improvement.

My aim and WOD for tmw is to do a strength workout. Hopefully Search and Rescue.

Lastly, Paleo diet starts tomorrow and would have started already for ym Paleo Pals. So keep it up and no excuses you all. Support each other in any and every way. It is not so hard in the end. If the cave people could do it why not us right?

Monday, September 28, 2009

Paleo Pledge


Name : Jonson Tan Cheng Sang

Age : 20 years old

Gender : Male

Country of Origin : Malaysia

Gym : Pushmore Malaysia

Favourite saying : 1) There is no such thing as DNF!!! 2) It's not about time, it's about the form.

Pledge : I, Jonson Tan Cheng Sang, hereby publicly proclaim that I will commit to my Paleo diet and will not DNF. Penalty for DNF from Paleo diet shall be diciplined by means of final decision of fellow Pushmore Malaysia members.

Commencement Date : October 1st 2009

End date : October 31st 2009

Too long a break...

Today (28/9/09) I did my first WOD since last Tuesday (22/9/09). These 6 days have been my longest break ever for the whole summer from doing a WOD. This is what I did;


5 Rounds:

20 Pull ups
40 Push ups
60 Squats

Total time 39 mins 20 secs

*Pull ups (CTB, strict)
Push ups (CTF)

Upon completion of "Candy" I was absolutely smashed. I believe this was due to several factors;

1) Irregular rest days between WODs
2) I just had lunch about an hour before doing the WOD
3) I was snacking on peanut brittle biscuits until I read Sze Ning's twitter post "When you complete Candy post up your time!" I immediately changed and started the WOD.
4) No warm up

In 2 days time, I am going to start the Paleo diet with my fellow Pushmore-mons. I have to dicipline myself from today onwards to keep up with the WODs and to dicipline myself for Paleo. For those who are wondering what is the Paleo diet here is the link "". If you are considering about doing this, stop considering and just do it. Post up your daily meals and activities on my blog or on twitter. Keep a diary and just push it. It is only 30 days of your entire 80 plus years of life what's so hard?

Get ready, the count down to Paleo is on...3 days left...

Thursday, September 24, 2009

What a long rest...

3 days without a WOD. I am bloody deprived and I can feel my muscles deteorirating already =(

Last day with Pushmore-mons.... For now

As I sit here staring at this empty page and wonder what am I to write to update my blog. I can see the tab beside my blog that reads "Twitter". It reminds me of the day that Karen had convinced me that I was young and outdated and that I had to learn from the wise and updated =)

Twitter! Such a great tool for keeping me up to date with all my fellow Pushmore-mons. I miss each and everyone of them. Feeling a little sad and emo-ish about how much I miss them. I start to think about what a wonderful night/party they had thrown for my brother and Mei Ting and myself as a farewell.

The last day at Pushmore for now:

"The brothers of Pushmore"

For time:
300 Tyre Flips
300 Ring Dips
300 Pull Ups
300 Dumbell split clean @ 40lbs
300 Handstand push ups


*300 reps split between team mates. If one section is completed sooner, help your fellow team mate in another section.

Total time = 35 mins 23 secs (I can't remember the seconds)

"Dirty Thirty"

For time:

30 Box jumps @ 24"
30 L-pullups
30 KB swings @ 16kg
30 Walking Lunges
30 Knees-to-Elbow
30 Shoulder press
30 Unanchored Situps
30 Burpees
30m Sprints
30 Deadlifts

Great workout to end a great summer at Pushmore, doing a workout with the beasts of Pushmore.

I have come to realize early in the summer that Pushmore is like a home to many of us and its members is its family. I practically lived half the day in Pushmore and the other half out of Pushmore hanging out with my fellow Pushmore-mons.

One thing I know for sure is that, Pushmore is my family because they have supported me through all my workouts. Even a total stranger in the gym would encourage you to push hard and strong so long as you do not DNF. I definitely have grown stronger both mentally and physically this summer. So to the family, I miss you all very much and I look forward to heading back to KL to bang out more WODs =)

La Familia

P.S. Let me know what Pushmore means to you =)

Sunday, September 20, 2009


Ladies and Gentlemen let me introduce the one the only.... Jason Tan!!!

A speech about Crossfitting =)

*I will put the video in when I get back to UK because internet too slow =(*

Before and After

I created this blog for several reasons:

1) To serve as a fitness journal for myself.
2) To let my friends and family know what I have been up to.
3) To prove that I can participate in such activities. (In case I grow obese one day) =)
4) For the enjoyment of everyone who is interested.

So let us begin with how I once use to be a fat young boy who loved food and could always eat non-stop. As a young lad I would barely ever touch sweets, chocolates, confectioneries, ice-creams, pastries, cheese, most junk foods. Yet amongst my three siblings and myself I was the chubbiest bubba around. This was because of a terrible habit of making sure that I had and probably still have. I had the tendency to consume everything and anything on my plate whether it was tasty or not. At my peak I was 97kg at the age of 15 to 16 years old.

I remember in the good ol' days when I would go to Penang with my family and visit my cousins. Seeing as my uncle is the GM of a resort there, they lived in the hotel itself. Hence majority of the nights we would it at the club house which was usually buffet. When I was 14 or 15, I remember my cousins challenging me to see how much I could eat. The end results, 2 plates of apps, 7 (SEVEN) main course [very full and piled plate], 2 rounds of deserts and 6 scoops of ice-cream. I would never forget that night because I had eaten so much that I felt like puking and I couldn't sleep due to indigestion. To think back to that night, I still can't believe that I was once that chubby kid.

Now I weigh at a fluctuating 83kg, definitely a huge difference. I started to lose weight as I grew up but I never did much sports. My main sport in high school was basketball and I played for both the under 15 and under 18 team. That was the only exercise I ever got each week.

When I started college, I met a group of friends which I knew from that moment on that they were going to be my friends for life. The guys within this group of friends were well fit and all of them had abs and played at least three different sports regularly and they hit the gym. Amongst them was a distant cousin of mine whose chest was so buff that I keep thinking he was a brick wall. It was with this group of friends whom had convinced me to join a gym. My first gym I joined was Fitness First next to HELP university college. I would hit them gym about 3 times a week but with no results in the end. Then I begin to get demoralised and slowly and surely I begin to detest hitting the gym.

at the age of 18

Despite the lack of gymming, I started to appreciate and enjoy the many sports that they played and I begin to loved playing every kind of sport out there whether I was good at it or not. This led me to choose to study in Loughborough University, UK. Loughborough uni is a sports uni hence it is like a second home to me. I would be playing sports at the least 5 days a week and I would hit the gym at least twice a week. After spending a year there very minute results showed for all my effort.

The first summer I returned from UK I met up with a beloved brother of mine known as QN King. It was he who first introduce me to crossfitting. I remember the very first day I attended Pushmore. King came to pick me up from my house and he was telling me how different this gym was and it will not be like anything I have seen or tried before. I remember when I was sitting in his car I said:

Me : "What kind of workouts do you do there?"

King : "Just the other day we were doing a workout where we work in a team of 3 people and we lift my kelissa."

Me : "OH! (in utter shock), sounds interesting."

King : "We flip a big ass tyre around and we use kettlebells."

Me : "what are kettlebells?"

King : "Big ass balls!"

Me : "*silence* (I killed the conversation)"

When we reached pushmore and I walked in, the first thing I saw was people sweating their asses off as though they were gonna pass out. I filled in the 'new comers' form and went in and sat at the table looking totally lost. JW (Trainer adn CEO of Pushmore) thought me how to get through the warmup which was something along the lines of

10 shuttle runs (i.e. run 400m)

I remember after completing the warm up I was thinking, how can anyone do workouts after this? I was absolutely shattered and along comes JW asking :

JW : "ready to start the workout?"

Me : "you got to be kdding! but ok"

*enters King and his big mouth*

King : "All new comers have to do Cindy first before doing anything else."

Me : "Who is Cindy?"

Hence My first workout ever in Pushmore was "Cindy".

20 mins AMRAP (as many rounds as possible)
5 pullups
10 pushups
15 squats

My result : 8rounds + ....

I was pretty proud of myself seeing as I managed to do pullups with a green + blue band and pushups with no assistance.

I thought "Okay i'm now absolutely knackered and there is no way I can move off this chair now". Along comes my brotheren King saying "Are you ready for today's workout?"

Sitting there I was thinking "You must be totally out of your mind to think I can even move." But being the naive lil' kid I said "OKAY!"

Hence this led to my first ever WOD in Pushmore: 5 rounds of max reps strict presses.

After such an eventful evening I didn't return to Pushmore for a week or two. A year later after inconsistant training, I return back to Pushmore this was what I looked two and a half months ago >

2 and a half months ago

can see the tummy? I'm sucking in.

This has what Pushmore and crossfit training has done to me >

Not too bad right?

Basically this post was for the benefit of those who wanted to see before and after shots of me. I have some good fat photos somewhere in UK but I can only do that when I get back so some time this coming week ok?

I wanted to end this post with thanks to some very special people.

My parents, who have always supported me no matter what.

King, who introduced me to Pushmore which has changed my life.

Pushmore and all its staff, who have guided me and given me knowledge about technique and rest.

The pushmore family, friends and strangers who supported me through all my workouts even though I was dying half way. Till this day I can say I have no known records of DNF! Let's keep it that way.

Jonathan Wong, for introducing me to very exciting and insane workouts.

The Oei brothers who I look to for inspiration and nutty workouts which I can't refuse.

Edmund Tan, the robot of Pushmore that everyone aims for.

Ow Hsien Loong, who cursed me about a year or two years ago to be forever fat. That has stuck in my head and has pushed me beyond my limits.

Everyone else who has made my summer the best summer I had.

I love you all soooo dearly and will miss the workouts, the nom noms, the drinkings and most importantly... the laughter we shared =)