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