Killing The Fat Hans

ATTENTION !!!

2010-01-09T02:51:00.002+08:00

Sorry for the lack of post this past two weeks. I've been just enjoying life and a great holiday.

Anyways, I've decided to shift my blog over to tumblr instead of using blogspot. This blog will still be here but damn it'll be ideal. The links and all will still be on the side for you who cant bookmark them yourselves even after all this time. Anyways the new blog url is :

My blog's url : johnhansoei.tumblr.com

I've decided to do this because tumblr has some pretty cool features that I like more compared to blogspot.

I thank you all for taking your time to even visit my blog. I'm sorry for stealing some minutes off the 24 hours you got.

If you want to link me, please remember to change the url.

Thanks!

PEACE OUT!

BE A SANTA!

2010-01-07T03:45:00.002+08:00

Hey you!

The GEL (Growing Emerging Leaders) Team is gaining steam on the EPIC Project. We are on the way to gathering all the raw materials and transportation and also rallying a target of 50 or more participants to join us in enhancing the quality of life for a group of Orang Asli villagers in Kampung Jawa, Kuala Kubu Baru, on the 21st & 22nd of January 2010.

Although so, we are currently lacking sponsorship for the raw materials, transportation and food costs involved and thus we have decided to be more proactive in getting you more closer and more involved in the entire process! In that, we are now offering the EPIC T-shirts for sale at RM30.00.

T-shirts will be made available to you only mid-January onwards as the order has only just recently been transacted.

Lay your trust upon the GEL team, that these EPIC t-shirts are not ordinary event t-shirts ordered in bulk and are to be used as your oversized pajamas ending up at the bottom of your wardrobe pile, but that we have consulted a professional t-shirt manufacturer that emphasizes on cuttings specific to each gender and each size. Thus, we are looking to providing you with a cut as fitting as possible which would basically be worth the RM30.00 you pay.

So please order your t-shirts now in your size!

The t-shirt manufacturer has provided us with 3 sizes each for men's and women's tees - S, M & L. Youth sizes are recommended to be between S and M.

There are 3 ways to order your t-shirt:

Leave a comment on this post
Drop me an e-mail at lohjonming@hotmail.com
SMS me at 017 226 3153

with the following details:

Name
Contact Number
E-mail
Gender
Size

I will subsequently contact you regarding payment arrangements.

Here's the Bank Account Number for those who want to wire it straight. Drop us an email if you do that to notify us.

Bank: CIMB
Branch: Subang Jaya
Account Number: 1261-0002228-05-3
Account Holder: GROWING EMERGING LEADERS CENTRE

Here's what the t-shirt looks like:

Lastly, I'd like to ask for your help if you would be so kind to pass on the word to whoever you think would be interested in buying an EPIC t-shirt. We're printing several hundred pieces and intend to sell at least half of the batch by the time mid-January comes as we would already need to pay for the billed materials.

So please support us!

Thank you. =)

122509 Friday

2009-12-25T11:07:00.006+08:00

SANTA'S BUSIEST DAY

Dear Friends,

I write this greeting out with the most love you can ever receive from another human being as we celebrate Christmas today. I thank you all for your kind wishes that you have given towards me and my family. As it is, I would like to return these kind gestures. I would not be able to return all your messages but rather return it in this post.

We would like to take this opportunity to wish all of you a great Christmas ! May you all put aside the healthy snack bars, fresh garden salads and steam chicken for roasted turkey soaked in bacon oil, honey glazed ham, ginger bread houses and sweet desserts because of all you earned it !

We would just like to compliment on all of you for being the best clients that any gym can ask for. Its been a joy to train you and train with you for this year. All of you are encouragements to us as we see each of you progress each day. Despite all circumstances, each of you continue to show hard work, enthusiasm and heart in each thing you do as you step in the gym daily. What a blessing that we can have the opportunity to be in this atmosphere of mutual attraction. Each one of you have been great influences to us with or without you knowing.

Once again, its been a real pleasure to have you together with us on this amazing journey as we continue to strive for greater heights in fitness. All of you push us harder to be better coaches, trainers and most importantly friends. As we celebrate this festive holiday, be reminded that you all worked hard and deserve a great holiday.

Both of us look forward to the new year and spending another Christmas with each one of you. Take care and be safe. Remember to not drink and drive. I know despite how strong you are, nothing matches heavy steel on your body. At least not yet...

Merry Christmas !!

Love,
John-Hans & John-Son

9kg of ham. Gotta love it!

122309 Wednesday

2009-12-23T12:55:00.009+08:00

GREED FILLS THE EMPTY HOLES IN THE HEART

Humans are disgusting.

I cannot believe how we have evolved into such a greedy consumer infested world.

Yesterday I followed my aunt and Mom to this warehouse clearance sale that they were having for Christmas. House hold items like curtains, pillow sheets, bed sheets and many more were going for almost up to 70 percent in discounts. It was by far one of the craziest scenes that I have seen in my life. Literally everyone was scrambling for everything. It was like the items were a naked Beyonce and the consumers were the horny men that we are, scrambling to get a hold of that black chocolate.

Multiple Beyonces man handled

It was horrible. As we enter the shop, we saw a huge line on our left. We thought perhaps this was the queue for the cashier. It turned out to be that that queue was only for the trolley. Mom had to wait a good 20 minutes for it, for a trolley . .

Ugly sight

As I walked around, I saw grown up people behaving in the ugliest manner - People just throwing things around because it was sale ; Things they picked up and did not like was thrown across without a care. I overheard a young teenager share in angst her point to her younger sister. "Just because its a sale, it does not give them the right to throw things around." Well at least I take comfort in the fact that there is still hope for my generation growing up with a little direction.

Curtains, Bed sheets and Pillow opened from individual packages and thrown around

It got me thinking that perhaps half the people in here probably did not need the things that they were buying. They might have just decided to get the things because it was on great sale. That is how most of us are now today. There are so many things that we do not need but we still get them for whatever reason or excuse. It shows how greedy we are. How uncontented we are with the things that we already have. We forget to give thanks that we already have enough.

One of many aisles that were completely cleaned out

The queue for the cashier was another pain the ass. There were only three counters open and probably 200 hundred people lining up to get their items. The queue for it was a good 50m in each direction. I started queuing at 4.15 and by 5:00, I only moved 3 aisles up. It was that long and that slow. The time that I took entirely to queue up was sufficient for me to reflect on my life for the past 20 years, plan for my future, think about the names of my kids, compose a song and think of what I'll do when I am 80. I also managed to count the number of dandruff on the head of the person in front of me. 1, 070,459 to be exact. I had to reset a couple of times because it kept falling down to her shoulders.

Size of one aisle - I moved three in 45 minutes

Well, the whole experience gave me a new insight on the behaviors of humans. We are ridiculousy greedy and we constantly crave for new things even though we have sufficient already. We buy things just to feel the need of contentment even though we do not need them. I learn that it is going to take a whole lot from us to change but there is still hope that one day we will be happy with just the clothes on our body and the roof over our heads.

I've also learned that it isn't easy to change and to be that just yet. All this requires time and effort to change which we humans will learn one day - but not yesterday. I shamefully admit that I was just like the crowd ; Buying something for the sake of just buying something.

I got myself a MEGA MILKSHAKE MACHINE !

I am sorry.

I am disgusting.

122109 Monday

2009-12-21T12:46:00.004+08:00

INDIAN SPICES OF LIFE

When I was in my teens, there was a period of time where I love eating Mee Mamak or known also as Mee Goreng. At night for supper usually, I would ask my eldest brother to buy it back for me on his way home. It was simply delicious. I especially like the ones where it was a little more on the soggy side. That was the ultimate. Eat that and then go to bed is the bed remedy to cure any hard day's work or whatever stress that you are going through. ( Worked well for couple issues too )

Just imagine the yellow noodles with the special Indian spices and groundnut sauce with all the mix vegetables in it. A plus would be the Indian fried dough added into it. I would usually ask for additional on that. So much so, that two years pass and I was eating that same for majority of the most nights between that. Besides that, I was eating that on every other visit to the Mamak's. I also even substitute the national staple breakfast of Roti Canai for it on Saturdays.

I cannot even begin to tell you how bad it was on the nutritional side and how it robbed me of beauty as I put on the pounds but the main concern was that I was shortchanging myself of variety. If we look at it carefully, I could have eaten so much more, taste, felt and tried other food that might be of value to me besides just this one dish. However I did not and I left no room for adventure as I just chomped down the same dish day after day.

That is exactly what I am seeing in the gym for the past year. Most of you athletes in the gym subject yourself to the same routines and same exercises as we started the year of. Even the weights are of the same degree. This cannot be possible as we should be progressing as time goes by. It pains my heart to see the lack of variety in your training and that there is no self initiative to read up on and try. What works for one may not work for you. It is your duty to try and see which one of it works best for you.

An example would be subjecting yourself to the favourite exercises that you like and not wanting to take up the challenge of learning a new skill. Most of the time after learning a new movement, I do not see you all practicing it on your own free time apart from during the workout itself. Then, most of you just go back into that comfort zone of yours to continue doing the same exercises that is by physical and results look, not getting you anywhere. If you're lacking on the lower strength section, it does not hurt to add in some back squats to your training. Worse more, on the strength days, almost 3/4 of Pushmore suddenly disappeared from the face of earth. But, with workouts involving bodyweight movements and running, suddenly they all scurry back like rats to the surface at night. If I could collect a dollar each from the members on the running days, I might just be able to buy myself a six room mansion equipped with jacuzzi for the multiple women that I am going to have around me.

With all that said, the new year is coming around in a few days time. Do not be afraid to add some variety into your workouts to change it up a bit. Certainly you cannot be doing the same thing over and over again. Like I always say, work on your weaknesses and move from that. Time for all of you to take a higher gear and change it up. Your warm up routine can involve other movements besides the Pushmore warm up. Pick up a new movement and practice that during your rest days. Spice up your training a little and I am sure you will be grateful you did that. Oh, and bloody come on the strength days. I would want to see your faces in the gym besides my own on the mirrors because although it is pretty, I get tired of smiling to myself too much.

Like I said, stop eating the Mee Mamak only. There's plenty of space for the chapatis, Roti's and Indian rice.

121809 Friday

2009-12-18T14:53:00.014+08:00

IF IT AINT PRETTY THEN IT AINT FAMILY

Mom's turning fifty in about three weeks. Its quite a feat for her since her three boys aren't exactly easy children to be around with. But they always say we are a bundle of joy and I'm guessing we're the reason why the word joy and happiness were created for. Anyways, we planned a surprise family photo shoot with the famous Anna-Rina back in June to commemorate the milestone mark that she has reach. It was an easy choice of a photographer for us because Anna works out in Pushmore along with Johnson and myself. Its time like these where we take advantage of our friendship with the gym members.

We so happen to have won a free stay at the Grand Dorsett Subang from a race that Son and I participated a few months back. It was amazing as we had the executive suite which was a plus because of the spacious space that we had in order to change outfits and so forth. The make up artist came in the morning to doll Mom up. However being the vain children of this generation where looks are important, we decided to get some done too. I must in my defense explain to you the reason I allowed powder to touch my face. It normally does not happen but on that day itself I so happen to awake to a slight discoloration on my left side of the face due to insufficient water intake. For the eyebrows, something sticky somehow managed to attached itself to my brows and because of the heavy duty movements of taking it out, it somehow left it unbalance therefore I had to pluck my eyebrows. That is the only theory about it and nothing else!

Anyways Anna arrived at 9 and soon the photo shoot begun. Enjoy the pictures !

John-son appealing to the korean market

Beast gone pretty

Although embarrassing to say, we have a mental retarded brother we keep in the closet

Mom with her three handsome greek god boys she could not have asked for more

Disclaimer

This is totally written on my own freewill and did not receive any glorified physical materials or items that would act as gifts nor did i receive any possession in the form of money or future discounts. This is written totally out of love and respect for a passionate photographer that is trying to make her way in this big infested world of Nikon's and Canon's.

I've known Anna since I first joined Pushmore back in February of 2008. At first, she was pretty intimidating but at the same time intriguing because if you noticed, she's one of a kind. Only after did I know that she was suffering alone from a very special disorder, but she was huge in size for a woman. Her bulging biceps and Dorian Yates size-lats were almost as loud as her personality that it made it hard not to notice her. The people who know Anna would understand with me when I say the first conversation that I had with Anna was filled with profanity that it broke an entire village of children's quota for bad words in a year.

However that was exciting and it was the beginning of a good friendship as she frequent the gym more often. Anna is not like the normal typical Malaysian women that you find on the streets. Suffering from bigorexia, which is the fear of being small , Anna literally wants to get big. I say this with the most plutonic love that I have not different from a sibling to another sibling, but I found that quite hot. Not every day do you meet a woman that wants to be big.

Little did I know that I was actually getting to know a famous wedding photographer in the Malaysian scene. Only after hearing about her from other people and reading her blog did I know that is an amazing photographer with a gifted sixth sense that not many have. She definitely possesses an eye for creativity and the ability to see the end even before the beginning. That is vision, and she has it. I was amaze and still am at the quality of pictures taken that are posted on her website. Certainly it has improve over the months but at the price of her body getting smaller.( Hehe ) I must admit though Anna, I did google you. Googling in the same sense as how an online predator stalks his next lil victim google.

My family and I managed to enjoy firsthand the professionalism of Anna during the photoshoot. We tend to read up frequently on her amazing social and people skills that enables people to be at their very best during photoshoots but never had the chance to see how she does it. Well, I must vouch for the others who have commented that indeed Anna is an enabler. Her witty personality and charm manages to bring even the stiffest tree to life. Just like a famous quote, "Nothing great in the world has ever been achieved without passion." Anna exuberates passion in everything that she does.

During the entire photoshoot she was so lively and entertaining that is put everyone at ease. She knew the right cues to make a person relax. She said the right things that made the ugliest person feel like a princess. I can only imagine the hard work and the fatique that overwhelms in each photo shoot. Our's lastest only 3 and half hours but by the second hour, we were beginning to feel the effects of smiling like a clown. What more for the photographer and she does it daily. I do not believe that you would be able to do it daily if you did not have the passion for it. I know I would have given up after the first hour. Trying to get that baby to look at my camera or the energetic kid to sit down would not end up so pretty. I probably would spike their drinks or perhaps just tie them down and then photoshop the rope away. Bottomline is that Anna does everything she does with passion and for that, I admire and respect her.

Once again, it wasnt a difficult choice when we needed to find a photographer to capture our happy moments in life. She does it best. The atmosphere that she creates in her little photographing bubble is contagious enough to make you feel your best. I thank you Anna for the additional joy that you have given to us by capturing life moments that means so much and keeping us at a still to cherish the present in this ever fast pace world that we live in.

From the Oei Family, we wish you a great Christmas and Happy New Year. We return you with love just as you have shown us during this entire episode of our lives.

Thank You Anna-Rina.

****

You can read Anna's write up on our family photo session at her blog here.

****

Anna-Rina runs her entire workshop from here. Click here to go to her website where you can catch a glimpse of her work. The amazement would be left for you to discover. Yes, you can close your jaw after.

www.anna-rina.com

SEEKING KINDNESS THIS CHRISTMAS SEASON

2009-12-15T02:09:00.003+08:00

Dear friends,

If anyone has any heart for sentiments and memories, pls know that I am in urgent need of a VIDEO CAMERA to document my holiday in Hong Kong. I will be leaving this thursday ( NEED IT ASAP) and will be back on the 12 of January. I promise I will take great care of your camera and will return it in one piece. You will in turn receive a special gift for your kindness, such is the spirit of the holiday season.

Love,

John-Hans

121309 Sunday

2009-12-13T11:00:00.004+08:00

GRADUATION BLUES

So I've been absent. I've been busy with exams but I've finished and now I'm free. I did my last two exams on Tuesday and got my results on Thursday. I've been on a high ever since then.

I graduated on Thursday with my second certificate of a Higher Diploma in Hotel Management. I've got eight months more to go before I get a degree and then off to Bangkok it is for two years.

Just having trials a week before the finals, I went into the exam not feeling too confident as I managed a global average of 15.25 out of 20 overall. The grade to get first class would be 16 and above. I failed one paper miserably but took comfort in the failures of others as 53 failed that paper too. There was only 61 taking that paper mind you. Another concern was my French.

For my finals, I got the same French jury woman that failed my ass in Diploma. A year passed and I was back at the mercy of this fine looking French woman. Rewind a year back, I pissed her off and she shouted at me during the exam. I walked out and that was it. Only subject I failed in Diploma. She was pissed mad at me and even hit the table violently like those Chinamen we see on TV. I dont know whats up with these French people. I only asked her to repeat the same question nine times.

Anyways, when I opened the door to the room for my French Oral exam, there she was, the same grin on her face that greeted me the previous year in the same classroom as Diploma. Probably in her mind, she was like " F*(&*@# . . . this bugger again. Going to fail his ass if he ask me to repeat almost every question I ask." So the exam went like this, I was asked to introduce myself. So I thought I should play it cool. Be like the modern men. I'm not going to talk about where I came from, how big my family was or what my hobbies were. I was going to ace it and take her French heart by storm.

I started with my name and then suddenly with a huge wave of confidence I gave her a seductive half grin that only showed a little bit of my teeth yet it is mysterious that wants her to know whats more behind these subtle-lips-smile and a lift of one of the eyebrow like how the ROCK does it, stating that Je suis celibataire ( I am single) and proceeded to tell what type of women I like. I did not know why I played that card. I am ashame. I could first see the initial discomfort but when I touched the color of the eyes and how I like their long wavy hair that flows down like a stallions mane, I knew I had her in my pocket! Sorry Charmaine, desperate measures was called for desperate time. I have a girl friend ( Depending ladies . . send me a picture and then we'll see ;)

Anyways her body language spoke positively as she seem taken a back but then suddenly move in closer to listen. I had to resort ultimately to using my absolutely gorgeous good looking boyish charms but I'm sorry that I'm not sorry I went that low. Hey, my higher diploma was on the line ! Moving on, the third part of the exam was a conversation on a theme. What I had was to have a conversation with a friend about a future vacation and the things that I would do on that vacation.

So I started off the conversation as normal and then proceeded to tell her that I was planning a holiday with my girlfriend. We were going to Langkawi. We were so excited because we look forward to swimming in the sea, sun bathing, doing water sports activity and so forth. Then she asked, what are you going to do at night? So i innocently just proceeded to say oh, at night we were going to eat at the restaurant then chill out at the hotel lounge. I thought that answer was sufficient but she asked again, what are you going to do at night besides all that? Sensing something amiss, I asked her again what do you mean? I thought she wanted more examples, so I said maybe walk along the beach and talk. Being more persistent, she asked again what am I going to do in the night?

Then it hit me after my spider senses tingled, this French woman actually wanted to know my in the room activities at night ! DAMNIT this is an exam, is this allowed ?? Shit I was in a dilemma. By this time, I was sweating furiously. This is an attractive 30 year old French woman. And I mean French, they created the French Kiss damnit, thats like creating the peanut butter for the entire American civilization. It is that epic. Like I said, I was in a dilemma.

Should I fore-go all moral principles and excite this woman right now in the room with my explicit information . . . . . or should I fail this exam with my dignity intact and hold my head up high while I walk out knowing that I had done the right thing by not telling this inappropriate information to an older woman because of the respect that I already have by the years of drilling in by the well guidance of my concern parents for respecting older people during my childhood ?

I am ashame to say I aced my entire Higher Diploma and got First Class Honors. My French helped a lot.

I'm sorry Mom.

112109 Saturday

2009-11-21T02:41:00.004+08:00

THE TOUGH LIFE OF A STUDENT

Exams are round the corner. Actually they are up on Monday. Its going to last till the 8th of December. Then, I get my results on the 10th of Dec. Pretty fast eh. This is the one time that a system in Malaysia is actually efficient. I get plenty of questions from everybody on what I study. When I say hotel management, they go oh, so you have to clean tables, polish cutlery and shit. No I don't need to pay the same amount of money you are paying for a Perodua Myvi to learn that. Heck the same server that stole my Pushmore shirt near my college does the same thing. And he doesnt have to pay that amount of money and plus he gets free t-shirts on certain days. Hence, I'm going to tell you what I do in this "hotel management" course of mine.

In a year, I have 3 terms plus one term of industrial training. Each term consist of 8 -9 subjects of which some are progressive such as Rooms Management, F&b Management, French and so forth. We progress just like any other course out there. In my first term of my first year, for three months I was taught on how to fold napkins and shit. My test was to fold 6 types and yes for those with their eyes open and jaw hanging, I can do swans, lotus and sexy elephants. I indeed possess big hands and at the same time I know how to use them ;) We have all the normal hard subjects that you guys probably dont know how to do such as economics, sales, statistics and so forth. Its difficult. Who ever said running a hotel is easy.

So in my finals this year for Higher Diploma, I would have 8 different exams altogether that consist of what I have learn so far over the course of 3 years. Let me put it in numeric form for those who struggle with systematic thought process. The 8 different exams are :

1. Technical Case Study ( 2.5 Hours )

2. Hotel Communications Paper ( 3 hours )

3. Hotel Management Case Study ( 5 hours )

4. French Intermediate

5. Technical Industrial Training

6. Sales & Negotiations

7. Training, Meeting and Briefing

8. Bahasa Malaysia.

The first is a combination of Rooms Management, Purchasing and Food & Beverage. In this we have to learn how to calculate on setting the room rates that you people out there usually buy. I guess you never wondered why you pay 500 for a room. Second, The Communications paper would be an essay. The third, HMCS that is 5 hours long consist of 5 subjects together. We are given food and drinks during the exam. So far, the failing rate of this paper is 35%. Shitty scary!

The rest of the others are all practical exams that test your knowledge on the products and techniques related to this industry. Lastly, Bahasa Malaysia.. I wont even bother trying to explain to you why we have it in our exam. Its because the government would want you to learn a language that only two countries are using. In that exam, we are suppose to debate with 2 other candidates on certain issues like . . . Apakah faktor-faktor kecerdikan remaja zaman ini semakin cetek ? ( What are the reasons for the shallow mentality of teenagers in this era? ) They are not squating, deadlifting, power cleaning, bench pressing, strict pressing and front squatting. Thats why.

Anyways thats the write up on what I will be going through for the next 3 weeks. I hope I didnt bore you but Hotel Management is certainly more than just polishing glasswares, cutleries and crockeries.

111509 Sunday

2009-11-15T12:56:00.003+08:00

REST UP - THE WEEK STARTS AGAIN !

I always wonder whats up with the Malaysian Goverment and its policy with banning music artist from abroad that are a little far off from the norm. They have asked Fergie to dress up more decently yet they allow Akon to sing filthy lyrics that all talk bout humping and then he's sorry he'll take the blame ?! They dont allow dangdut singers because they dress indecently. but allow Akon to jump into the crowd and so forth. Thats why the country is only moving backwards. Well my political view would require a few blog posts which I dont believe we should go into.

I always wonder what goes through the mind of the people in the screening department. I always question what are the things that influences their decisions in allowing an artist to come in or not. I guess now I know the real reason why Beyonce cant make it to the shores of Malaysia. One of the panel must have seen this video and thought, she no good for my little boy who is 2 and she is 52.

Its "bad influence" for the younger generation of Malaysia.

Have a good Sunday!

111409 Saturday

2009-11-14T14:39:00.007+08:00

I'M MAKING PROGRESS BOY!

Roughly a month ago, Big Ben/Ben/Ben.H approach me with a certain goal in mind. He wanted to live healthy. Read it up on his goal here. Last month Ben weigh a heavy 129 kgs. That was the last time he would ever feel that weight because I told him that in months to come, he would certainly lose it. Ben was determine and was very focus to achieve the goals that he has set his eyes upon.

Ben planned out and took the necessary steps to ensure that he would make progress. He began to crossfit regularly, increasing the number of times he came. He was discipline and not only did the things that he like. He push himself the hardest and did not give up easily. There was one workout that he did not want to DNF so he just kept going at it and finished it although it took him almost 2 hours. Not only that, Ben started involving strength workouts into his training. Naturally, a strongman already, he quickly made gains in the big lifts. With more months to come, I believe he will be very strong.

But on top of that all, what happened outside the gym is what separates Ben from the rest. He began to eat right and took the effort into making it happen. He followed Cris to the supermarket so that he could learn how to cook the right way. Even though he has work ( like many of the population of the world) he did not find any excuses not to eat well. He's very discipline and jots down what he eats in his little purple log book. The hours that he sleeps, the time he eats, what he eats and the amount all goes into that cute purple book. That certainly speaks of his attitude.

Just on Monday, he weighed himself and he lost an amazing 5kgs already. Imagine all that in just one month. That truly is a reflection of how hard work, dedication and strict discipline helps pay off. Ben truly stands out as one of the few that has a great attitude and mindset. Also, someone that walks the walk and not just talk.

This is a great reminder to all of us out there who plan on achieving something. Find the motivation and encouragement from Ben. He thought about his plans well and then approached us for help in order to achieve that. You can too. Take some time off to think of what goals you want to achieve and how you can reach it. Ben was humble enough to approach us for help. Remember, we are all approachable and genuinely interested in helping you make gains in your life. Think about what you want to achieve and if you could, write it down.

A great, great job to you Ben for all the hardwork and pains you have put in for the last one month. I cannot tell you how proud I am of you. The entire Pushmore family is also tremendously proud of your efforts. I can only dream of being half the man you are. Keep it up and we'll continue to see more changes in your performance,strength and certainly looks.

Well done bro. You deserve the holiday that you are now on. Enjoy yourself thoroughly and we look forward to having you back in the gym with us in 2 weeks time.

Twenty Kgs more baby!?

P.s A good write up about Image and Reality: Dont cheat yourself Sucker.

111209 Thursday

2009-11-12T15:25:00.002+08:00

IF WE WERE BORN IN THE TIME OF GLADIATORS, WE WOULDNT MAKE IT AS SOLDIERS

Gladiators. The first thing that comes to mind when you mention this sacred word is a man in its purest form. Forget David Beckham, Brad Pitt and John-Hans. A gladiator like Spartacus is a real authentic man, strong, agile, sculpted and perfect. Often seen as gods, they are worshiped and respected throughout mankind.

This is all in a day's job for a gladiator.

This is what a true gladiator does. Sand between his toes, sun light in his eyes, the chants of the entire stadium, he fights a giant eager to take his life and all these while surrounded by TIGERS that are ready to maul him. Yet, he still is not afraid with death staring him in the eyes. A gladiator is like this.

A gladiator does not do this.

A gladiator does not purposely dress up in the gladiator suit to stand in front of an international crowd while cameras click away only for international distribution. All these in underwear.

A gladiator does not do this.

A gladiator does not pose with happy aunties and smile for pictures while the slaves and Xena warrior princess waves. If this happen in the olden times, we would have been fed to the lions. Caesar himself would commit suicide with an army that consist of soldiers like this.

Nor does a gladiator do this.

A gladiator does not guard the doors of Rome like this. If they did, Caesar would have been raped by Atila the Hun and Cleopatra of Egypt.

Two Saturdays ago, a group of us had a job event in Concorde Hotel. Johnson being our "agent" told us briefly that we had to dress up as gladiators only. Brief it was indeed! Brief for Moo and King's lower region of their body as the suit only covered a quarter of the thigh. Upper side! So you could imagine the amount of exposed skin from that sacred region. To make things worst, my two friends intelligently wore underwear. What a night for the aunties. They probably dont get excited following their corporate husbands to these type of functions, but that particular night, boy was the estrogen level high! King was especially busy with the aunties that came back repeatedly for picture sessions.

If the gladiators of that time in the BC saw this event, I think the spirits would personally awaken in Rome, take the trouble to "fly" over here and literally stab each one of us. I think during those times, these type of soldiers wouldnt make it very far. Either we would have ended up being killed at the army camps for just being too stupid for the likes of Rome or ....

Made into slaves like Juan ! HAHAHAHAHAHA

111009 Tuesday

2009-11-11T00:04:00.008+08:00

IF YOU LACK COORDINATION YOU JUST CANT AIM

If you noticed, I currently stop taking on the Tuesday Night shifts for the past month and a half. I've stopped due to my exams. I was looking forward to come back to the Tuesday nights. However this week, I had to replaced Ben therefore I was on duty. After what happened tonight, I might delayed that return.

According to my own understanding, toilet bowls are made for one specific reason. To be the place where you drop your own bombs. Apart from there, there are other smaller reasons such as to pee, a place to sit and hang out while you wait for the classes you dislike to pass, a comfortable place to read the daily newspaper and also as a place to release your guts after alcohol began to sweep the teenage society from the late 60's.

Today, not because of alcohol, but because of a workout from Crossfit, somebody in the gym vomited out his lunch. And because I am paid, I had to clean it up. According to my analytical skills, I assessed that for lunch he had more on the vegetarian side. Perhaps two dishes from the local "Chap Fan" (Economy Rice) stall which were vegetables, specifically long beans and cabbage. Assessing from that, the long beans must have been cooked in curry, the cabbage fried with garlic and light soya sauce. Most probably the person was 5 foot 7 - 8, black hair, glasses. All these I can tell by just analyzing his contents which was supposedly to come out from the other end of the hole, the bottom. I might be the next Dr Death, Porntip Rojanasunan from Thailand if my hotel career dont make it.

Anyways, enough of the belittling. This is just a reminder for all those who enter the doors of Pushmore and at any time feel like puking their guts out before,during or after a workout, please and I mean PLEASE aim the next time into the toilet bowl. If you are able to hold it in, run downstairs. There is a large drain by the door which you can feed the little fishes that hang around in the Klang Valley sewage system with your expensive lunches. Remember if you feel like puking the next time, take a break, sit down, relax, catch your breath and get some oxygen to your brain. Remember it is much cuter to fall flat on your back, catching your breath and while at that making snow angels, then to be puking your guts out just to be 10 seconds faster.

THIS IS NOT THE WAY YOU SHOULD BE PUKING

CORRECT WAY TO AIM AND VOMIT

So members of Pushmore, let me just remind you once again that the picture above should be the way you should position yourself if you ever need too ... unleash your guts and leave a mark in Pushmore. Hope this healthy advice will be remembered the next time and pratice!

WE PRAY WE NEVER HAVE TO SEE ANY OF OUR MEMBERS LIKE THIS IN OUR TOILET

Taken from Failblog.

110909 Monday

2009-11-09T14:35:00.005+08:00

PARTY IN THE USA

To celebrate Man united's lost last night, we had a little family Bbq. Note how we had dinner much earlier at 9 when the game was only scheduled to start at 12 midnight. Earlier in the morning, my eldest brother Ian went out grocery shopping with my mom. To commemorate such an eventful moment in my Mother's life, she decided to spoil us with lots of lamb, steak and seafood. Here's the spread for seven people.

The spread

The favourite section - opposite the salads and veges

Nice long table that suits.

A piece of large meat a day keeps the doctors away !

No wonder I put on 13kgs in a month and a half.

Great job mom for marinating the food and spoiling your kids.

100kgs here I come baby!

110809 Sunday

2009-11-08T12:14:00.004+08:00

WHY THE WORLD HAS BEEN SLOW THE PAST FEW WEEKS

The lack of productivity from this blog have been due to some reasons. Exams are coming up starting on the 23rd of November. Life's been pretty hectic with that particularly. Trying to keep up with the revision and get through this 3 weeks of exams fast. Also trying to find the right rhythm to study and juggle work together with my training in the gym. Increased the intensity and increased the weights that I am doing for the past few weeks already. Probably not the wisest timing to do it but it helps with the stress level. Keeps the blood pressure low ( I am probably just an addict not willing to step forward and admit ... heh ) But these are all temporary and I am looking forward to three months of holiday and my girlfriend coming back from Australia on the first of December. Already excited about the last particularly.

Stay with me for an update of events in the next post over the past few weeks.

Lastly, here is Jw's first shot at making a video. The Pushmore community can look forward to more videos with even greater quality coming up soon. Our boss is multi talented !

Cris, Jw and myself hitting new Pr's for the deadlift. Awesome job guys.

103009 Friday

2009-10-30T21:02:00.005+08:00

THE WORLD IS SAFER - AN EXTRA STRONG MAN IN THE MAKING

Damn this week has been awesome. By far the greatest week in this entire year in terms of accomplishment in the gym. Beginning this month, after much reading and talking in terms with Jw, I started incorporating some strength workouts into my daily workouts. We're following the Crossfit Strength Bias program for now. I must say, I'm gaining new grounds with this new program.

Coming back, I have been just hitting the PR's button the entire week. On the back squat, I managed 117.5 kgs x 5. Yesterday, we had the press and push press workout. For the press, all these while I was doing 65kgs. Yesterday I managed a 67.5kg press for a new PR. That felt awesome. On top of that, the push press was insane. Started off at 70kgs and slowly added to 75kgs. After that, I did 80kgs and felt good for the third set. I knew I could go heavier so I went for 85kgs. First try, after my first rep, the bar landed a little forward than where its suppose to be and I dropped it. I knew it was a weight I could do, picked it up the second time and lifted 85kgs for 3 good reps with perfect form. Damn I was all hyped up with the rage building in me, I knew I was good for some more. Took the last set up to 87.5kgs for a new PR attempt. I must give credit to a new Pushmore Member, Moo who is a powerlifter. He trained three years back in Australia and damn he has a voice that scares the living hell out of you and at the same time gives you the extra boost to carry that damn weight. Just what I needed ! 3 , 2 , 1 .. and I hit two reps of 87.5kgs with good form. A little too long on the rest at the rack position of a clean, I couldnt manage the last rep.

Push Pressing Johnson up in the air in case he ever needs me too. Just practicing bro!

Today's workout was the deadlift. So happen to be max deadlift today with 1 rep x 5. It got me all excited. The deadlift is my favourite lift amongst all the other lifts. Since morning, all I was thinking was about the deadlift and how I was going to pull the weight later on in the evening. Even throughout lunch and the meeting after, all I had was the visualization that I was going to hit a new PR today. It began to rain heavily today around 4 and I was just lying on the bed staring at the window just watching the rain. Suddenly I got all inspired and hyped up. I jumped up, changed and race to the gym even with the rain pouring. All throughout, visualizing the lift and telling myself I was going to hit a new PR. Got in the gym all pumped up and saw Cris there. Cris is my deadlift partner who is another beast all by himself. We got to warming up straight away and hit the bar as soon as we were ready. I warmed up with 3 sets x 3 reps of 80kgs. Then moved on 2 sets x 2 reps of 90kgs and finally 2 sets x 2 reps of 100kgs. After loosening up, I hit the bar with the first rep. I did 140 for the first, 150 and 157.5 for the third. I felt good and I felt strong. Before this my one rep max was 160kgs. I decided to hit 165kg for my fourth. Blasted Limp Bizkit Rollin - my secret music to lifting heavier - and with blind rage pulled the weight off the ground. I buried it and felt even better. Contemplated with Jw and decided to go for 175kgs. All this time, my goal for the end of the year for the deadlift was to reach 400lbs. I was in my crazy strong man zone and decided to go for this goal. 182kgs it was ! Fix the plates in place, pressed rollin on replay, chalked up and with a battle war cry pulled 400lbs off the ground !

Check the video out from Lynn :

IT WAS EUPHORIA ! THE SENSE OF ACCOMPLISHMENT WAS OVERWHELMING. I felt strong and the words from Cris after that only summed up why we train as hard as we do right now ; 'The numbers are only going to increase". Damn right buddy. I feel you.

On top of that, I put on 13kgs over this past one and a half months. In these last two weeks, I put on 3kgs. I now stand at 88kgs. My goal is to put on another 7 to 95. Feeling good about this. I've been eating more consistently and been just bulking up. I'm slowly moving forward to increase my strength and be stronger. Just like what Mark Rippetoe said " Stronger people are harder to kill than weak ones and are more useful in general." Damn right. It'll probably take a bullet to kill you, but it might take more to kill me. Dont think the robbers in Malaysia are that rich to buy multiples, so I might be safe when they shoot you first.

A big shoutout to Cris today who was equally insane and in the zone pulling a new PR of 175kgs. We're only going to get stronger. Great job today for all your hardwork, discipline and dedication you have put in over the past months on your workouts, sleep and especially food. Cris is probably the only one in the gym to be literally zoning his meals and he has done it consistently. Keep it up and awesome work today!

Here are some good articles on the deadlift. I suggest you read up on them because it comes from men who have been doing this for years and probably deadlift for breakfast. They are the ones that brought the true meaning to the word Strength.

1. Andy Bolton - A monstrous person who broke his own record by pulling a 1008 pounds deadlift. You better hear what he has got to say about the deadlifts. Click Here !

2. Tom Mccullogh - Strength and conditioning coach. Great pointers before you deadlift. Click here!

READ UP GUYS!

*****

Workouts:

Thursday 29/10/09

Press 1-1-1-1-1

60, 65, 65, 67.5, 65

Push Press 3 - 3 - 3 - 3 - 3

70, 75, 80, 85, 87.5(x2)

Friday 30/10/09

Deadlift 1 - 1 - 1 -1 -1

140, 150, 157.5, 165, 182

102809 Wednesday

2009-10-28T21:07:00.007+08:00

PREPARATION - CAN SAVE YOUR LIFE

"IF YOU FAIL TO PLAN, YOU PLAN TO FAIL"

Preparation is the most important thing you have to do in anything you do in life. Let me repeat that. Preparation is THE most important thing you have to do in anything you do in life. Probably you have heard that a thousand times but today its going to be real for you. This sudden unraveling of enigma came about when I was showering after I got back from the gym today.

Recalling the moment in the gym earlier, as one of the members today came up to me and said he's ready for the workout today. Mind you, today's workout involved weighted pullups. Therefore the obvious being, you got to get your weights and rope under you. Plus the bars in the gym arent exactly that low, so you gotta get your box up too. Well so here is this guy standing in front of me ready to go, when I asked him, "You got your station all up?" and he looks at me with the biggest eyes ever seen alive. He heads off to get it all set up. ( I have nothing personal on you. I am merely just using you as a example as you make a good one for today)

You mean, "I actually have to set my station up???"

Through that, it got me all thinking. How many of us are guilty of this ? How many of us actually fail to plan ahead in life?

I know I am guilty of that. Just a couple of days ago, I didnt pratice my French like how any good college student in a French course should. So when I stood in-front of the whole class, I couldnt sell clothes for shit as a salesperson in a boutique. Before that, I had my Higher Diploma report to hand in. If I fail this paper, I would have fail my entire course and the only chance of re-sitting it would be in six months time. I was given the assignment in June. I only started two weeks back. If it wasn't for the miraculous alignment of stars that happened the other night, I wouldn't have survived that paper.

Just a couple hours ago, it was my first time in my life doing a back squat. I took the weights up to 115 kgs on my fourth set. Mind you that weight is light in the world of weightlifters and powerlifters. Thats probably what they do for warm ups but heck it was my first time. Let me tell you something about the back squat. If you're not mentally prepared to go, you're not prepared at all. I went under the bar too early, got down too deep, it literally blew my mind to lift the weight up when I was not thinking straight. It felt like there was a thousand things that was going through my mind. It made me respect Mr Miyagi even more from the Karate Kid, when he said empty mind when fight! Only now do I understand the true meaning of that phrase! EMPTY MIND!

I could go on with the thousand and one of examples which I know you all probably would have too. The fact that I am trying to make is that, you gotta plan if you want to succeed in anything you do in life. Its going to help you tremendously in everything you do and touch. I am not necessarily asking you to plan out a map for how your life is going to be in 15 - 20 years time. But just plan for the things you have right now in this period of your life. Perhaps its a girl you're probably trying to go after, plan a great night, buy flowers ..do those things that will get you to places. Perhaps you wanna lose weight, plan out what are the steps that you'll take for now. Maybe you not entirely that good at a movement in the gym now, plan a way to overcome that. If you're going to do a workout in the gym, plan ahead. You need weights, get the weights! You need a box cos you're short, get a box! You wanna look good in the gym, oil up before. You wanna impress the ladies at the beach, quick push ups in the toilet then! Whatever it is, just remember - ( You could say it out loud in front of your monitor a couple of times - I guarantee it has a nice ring to it ) If you fail to plan, you plan to fail.

Or here is a video that sums up the entire rubbish written above.

*****

Workouts:

Sunday 25/10/09

5 Rounds of :

1 Round:

1 KB Clean & Jerk @24kg L/R

1 Strict Pull Up

2 KB Clean & Jerk @24kg L/R

2 Strict Pull Up

3 KB Clean & Jerk @24kg L/R

50 KB Swings @24kg L/R

25 KB Snatches @24kg L/R

28:55

Monday 26/10/09

Deadlift 5-5-5-5-5

120,130,135,140,150kg

"Cindy" :

20 Rounds

Tuesday 27/10/09

Bench Press 5-5-5-5-5

70,75,80,82.5,80kg

For time :

10,9,8....1 Power Snatch @50kg

1,2,3,4..10 Overhead Squat @50kg

34:11

Wednesday 28/10/09

Back Squat 5-5-5-5-5

90,100,110,115,117.5kg

102409 Saturday

2009-10-24T11:51:00.004+08:00

CATCHING UP WITH YESTERDAY

This week has been of much turmoil. I was quarantined at home because of a slight scare that I had possible H1n1. On top of that I am rushing to hand in my Higher Diploma report which is due next Monday. The students were encourage to start earlier on this report. That was six months ago. See what the danger of procrastination can do to you. If only I could tackle all my college work just the way I train. Now wouldnt that be a thing of beauty! Regular updates will soon come including the one night out with a fellow pushmore friend . . who had an "interesting" encounter with a particular lady which lets just say, belongs to another era.

*****

Workouts:

Friday 16/10/09

For time:

15 Handstand Push Up

30 Pull Ups

45 Box Jumps @24"

15 HSPU

30 Pull Ups

45 Medicine Ball Cleans @10kg

15 HSPU

30 Pull Ups

45 Burpees

21:45

Sunday 18/10/09

In 20 mins, AMRAP :

3 Thrusters @40kg

7 Hang Power Clean @40kg

10 Sumo Deadlift High Pull @40kg

10 Rounds

Thursday 22/10/09

21-15-9:

Hang Power Snatch @40kg

Pull Ups

6:53

Friday 23/10/09

For time of 4 rounds:

10 Deadlift @100kg

25 Push Ups (CTF)

5:48

102109 Wednesday

2009-10-21T11:37:00.015+08:00

THE GLAMOUR OF A HOLLYWOOD ROCKST*R

Ever since young, John-son has been the most creative one out of us brothers. In the whole family, I must say he is the one that uses the right brain the most. For Ian and myself, lets just say we never venture into that side of the brain. John-Ian could not draw for nuts. Myself, I try to be a lil creative but it always turn out ugly. We use to attend art class as brothers when we were younger. Both Ian and myself could never get the Da Vinci thing going on. But not for Son, he always had something already and could freely express himself. I always wondered where it came from and we have to admit, we were pretty jealous about that.

Another thing besides being creative was that Johnson was extremely smart. He's the type of guy that does not need to study but aces all the papers when it came to the exams. I mean honestly what the hell. He spents like 10% of his entire time studying while I spent 90% trying to study the 10% that he studied and I still dont do as well as him. It has always been a wonder. On top of being a good student, he was athletic too. He could throw well, leap far and run fast. He was basically representing school even from primary onwards. It was as if the man in the clouds didnt know my parents were going to have a third son, me, so he didnt hold back on all the gifts and talents on the second son and left none for the third ;)

And girls. I dont even know where to start. I had plenty of exposure of different type of girls in my home. Honestly but none of them came to see me. They all came to see John-son. It was irritating. I think that led to the teenage angst that I had when I was growing up. Definitely a source of bitterness to me ;) But overall, the point I'm trying to make is that John-son has always been an all rounded person consistently in his life. His attitude towards things have always been of that which is positive and the way he treats people has always been of the highest respect. On top of all that intelligence, he possesses wisdom of a man years way ahead of himself. I think thats why he has many friends and none are afraid to approach him in the times of need. Oh, he can sing too which even leads to more bitterness.

But hey not everyone started off perfect right. I made him sound like a Greek god, sculpted perfectly with chiseled abs and so which he indeed has but you get my drift. As a younger brother, I have the obligation to defame him in a way. Of course he's a model now with some great pictures but he came from somewhere right. Here are some pictures of John-Son growing up.

It must have started somewhere. I mean, the "transformation"

Starting young. Humble beginnings in the bedroom.

Growing up with his best friends - Faisal in the middle and Sze Ming

Great friends keeping it real till today

Getting in Cleo's Bachelor of the Year

Going construction worker.

Bringing a whole new level to the concept human batik. Ready for order. We do house deliveries.

All in all the reason I am just writing up on John-Son is to tell remind him how proud we are of him. He has come a long way from once a boy with an unbalance jaw line that leads to dripping of the saliva profusely. He was basically leaking from the mouth. But despite all of that, he has grown up to be an amazing individual that is mightly talented in his own ways.

I think one of the most significant strength that most Pushmore people would agree is the tenacity that he brings as a coach in the gym. He constantly brings you to the next level. An inspiration when it comes to training, he goes hardcore. That is why I wrote something bout him as he is featured today in the STAR R.A.G.E pullout. I couldnt just link it as it is. It was too boring. So if you want to know why Johnson started crossfitting, go check it out! CLICK HERE!

The Oei Brothers proud of its second one.

Mom said she's proud of you but you're at class. Thought I'll help her.

101909 Monday

2009-10-19T10:35:00.010+08:00

EVERY DAY IS CHARITY DAY

I AM A LITTLE PENCIL IN THE HAND OF A WRITING GOD WHO IS SENDING A LOVE LETTER TO THIS WORLD - MOTHER TERESA

Each day I wake up, I wake up knowing that I have clean water to shower and brush my teeth with. I go downstairs and I know that I have my meals all set for me. I get out of the house and I have my own car for transportation. I go to school and I have sufficient money to buy what I want. I go to the gym because I know I can afford the gym fees. I drink my protein at the end because thats an extra need I can afford to meet. I go back and there's dinner set on the table for me. I go on the computer after that because this is a technology that we are fortunate to have. I go to bed and end my day in the comfort of my Egyptian Cotton quilt with low thread count that is cooled down by an a/c which I luxuriously have.

I am so fortunate. Yet I complain.

Imagine the life of another person who is living amongst us in the same world that has no promise or guarantee when their next meal is coming. Imagine going two to three days without knowing when they are able to eat. Yet alone, just try telling that to your own kid. All the best with the convincing. Unfortunately that is a very common scenario amongst the Orang Asli (natives) groups in Malaysia.

Yesterday, a group of friends and myself visited an Orang Asli village near Tanjung Malim. Its about an hour drive away from Kuala Lumpur. It took another 25 minutes to drive into the village. Along the way much earlier during the route, there were a few brick houses with fences and astro antennas sticking out. I thought to myself, well this isn't actually too bad for the orang asli. I later found out from the native's village head that this houses are for the Christians who converted over to becoming Muslims. What atrocity ! If you're a muslim, then you get a nice house, with fences and such. The conditions of the orang asli house was no where near the Muslims. Some were just empty with the occupants of it just lying on the floor. One of the house was just equipped with a small table and a TV that drew more lines than a polygraph machine. Yes they have electricity but very few can afford it. Their village recently just managed to get a supply of water to it. It is a thing to celebrate. However, they still have no toilets and proper waste system.

We went there yesterday with the intention to help the people as much as we could. Not just like the other groups or organizations where they collect the funds and money but you seldom see any change and progress in their lives. We want to impact them with other things besides just shoving money in their faces. Who knows how much money that has been donated never reached their doorsteps? We will never know. We went there to ask the villagers on their needs and wants. This is only the beginning of a long friendship that we would be sharing with the original people of this land. I am only honored that they were willing to share this land, Malaysia with me.

My brothers & myself would be working on the first project that would be creating proper toilets for them. All the strength and muscles would be just a waste if we do not use them to do good. Besides that we are looking at more aspects that require physical work to help them with. Only after that would we slowly move in to teach them and educate them. Its going to be an exciting journey where we can pour back to our community. Too long have we just set back and did nothing with all the wealth and resources that God has bless us with. So let me know whoever you are if you wanna come along and use those muscles to help build something. I'll also post up more pictures once I get it.

Before we left the village, the villagers suprise us with a sumptuous feast. They gave us the best part of their meats and use their best plates. Who knows how much that meal is going to cost them when they gave us their food. They provided us with lots of chicken and pork. Something which is very costly for them. Their generosity is admirable. Even when they don't have much, they are still willing to give. How many of us can say we are like that? In this technological savvy world today, there is no room for the word us. There is only "me". Something which I must say is sad.

I thank God that I am so fortunate to be able to have a good education, eat good and live well. Now its my time to contribute back and I look forward to it. It reminds us that we are all in the end humans living together in a big globe. Life isnt all about fitness, but more importantly being able to help others in their time of needs with everything that you've got.

101509 Friday

2009-10-15T18:39:00.010+08:00

THE WONDERS OF HUMANS

Everybody is unique in its own way. Usually you only hear this quote from the mouth of men trying to get women to bed. But its true, everyone is unique and created individually. For example, I may be the only Oei to be able to eat two large pizzas in one sitting ( before starting the paleo diet but of course!) . Everyone is special. Each one is gifted in their own way and have amazing abilities once they discover it. The thing that sets us apart from the other creatures of the world is when we are able to maximize our potential to its fullest. Its one thing to be able to leap, but its another when we can jump from buildings , climb tall buildings and lift heavy things. Besides that, there is so many other things that humans are so capable of.

Amazing minds that are able to create technologies that is light years ahead of us including weapons, robots and spaceships that will eventually take us to Mars. The human mind and body when fueled by passion is unstoppable. I am thankful to the Lord for creating such a masterpiece in the forms of us humans.

I just got shown a video of a woman who won the Ukraine's Got Talent with a remarkable talent performance. It is just an incredible feat when real art is created through talent. A truly beautiful sight!

Taken from the website:

"The video tells the story of life during World War II or The Great Patriotic War, as it's known in the Ukraine.It is no doubt the reason for the emotional reactions of some of the audience. The Ukraine was one of the most devastated countries of WWII, with 1 in 4 Ukrainians killed and nearly 20% of all people killed in the war being from the Ukraine! The final frame of the animation shows the ghost of a fallen sailor and text that reads: “You are always nearby" Read more here . . .

We humans are amazing. Let us not forget that fact.

101409 Thursday

2009-10-15T00:00:00.002+08:00

THE GOLDEN HUNDRED

Man, I'm heavy !! Pfffff . . . Today's workout was deadlifting your bodyweight a hundred times for time. The last time I checked my weight which was one and a half months back, I was 75 kgs. Today when I weighed in, the scale read 85kgs !! What in Jupiters world happened ?!?! I put on 10kgs in a months time. That's some hardcore shit going on.

Body, especially my hamstrings and back were pretty fried from yesterdays 450 squats. Today's workout was done at moderate tempo. By rep 36, my right hamstrings were giving way. Great workout especially after lifting myself a hundred times.

A great shoutout to Cris, who lifted his bodyweight a hundred times at lightning speed. He did it in 6:27 seconds. A man of 80kgs, he put on a show of pure heart. Great Job buddy !

*****

A tank in disguise

On a different note, today's post is dedicated to probably the world's strongest man ever in my eyes. He is from the minority of the 1% of the worlds population that is from the descendant of Conan the barbarian, Hulk and Hercules. His name is Bill Kazmaier. He is a former American powerlifter, strongman and wrestler. He is also the first person in the world at that time to bench press 300 kilos raw. Here's a look at some of his greatest feats, proving that he is indeed one of the greatest, strongest man ever to walk this earth. He carved his name in the stone of supernatural people on this earth. What an inspiration!

Here's an interview with the man himself 15 years later after he retired. CLICK

A great inspiration and model of hardwork, dedication, discipline and passion. Inspired and motivated myself to work harder in getting bigger. Hope my asian genes can keep up.

*****

Workouts:

For time:

100 Deadlifts @bodyweight (85kgs)

12:42

101409 Wednesday

2009-10-14T00:00:00.002+08:00

THE IRONY OF LIFE

Monday's workout was "Chelsea". It so happened to be my rest day and I decided that I would do it the following day. I was flipping through the old workouts to find my old "Chelsea" time. Chelsea is a classic crossfit workout. It consist of doing one round 5 Pullups, 10 Push Ups and 15 Squats to be completed in a minute. The goal is to complete 30 rounds on each minute. As you can see, its all body weight exercises which to be frank, is not my greatest area.

The last two times we did Chelsea in this year was in February and July. My name wasnt there which means I did not do the workout. I was flipping through again and soon caught up with it. The other time this workout was done was last year. The month - October. The date - 13th . . . The exact same date like today when I wanted to do Chelsea. What the heck ? What irony. The moon and stars must have been aligned.

My previous results for this workout was 11 minutes + 5 Pullups + 10 Push Ups. It was going to be a challenge because I was going to do this same workout a year later. Damn right my results should improve. I would be lying if I said there was no pressure. For ego sake ( Shhh ) I wanted to complete 30 rounds too . Besides, this has been a goal that I have set since last year September.

Kipping to 30 rounds

I am glad and proud to say, after a year of crossfitting, I managed 30 rounds today. I reached a new PR for my Chelsea and felt really good after doing it. The only thing that was difficult was the last three rounds of squats. Other than that, I can proudly say, I manage to train not to suck.

It was a great sense of accomplishment. Exactly the same feeling when I got my first A in my report card ! Or . . . . like how Jinn felt when he got his braces off today !

*****

Workouts:

"Chelsea"

On every minute for 30 minutes:

5 Pull Ups

10 Push Ups

15 Squats

30 Rounds

101309 Tuesday

2009-10-13T16:27:00.006+08:00

AN ANGRY MAN IS LIKE A CITY WITHOUT WALLS

I'll be the first to admit, when I was growing up I was an angry man. I always had a certain rage in me that I could not calm in my teen years. I remember getting into fights for no apparent reason. A real rascal, I would stare my "victims" down with blood shot eyes. I always thought that that would have like a psychological effect on them. I think the anger came resulting from the death of my father. He passed away when I was eleven years old. From that onwards, I always had a certain emptiness I could not fill. It was horrible. However, as the years passed by and as healing took place, I can gladly say I am free now of the bondage of anger that once hold me down.

Despite that emotional freedom, recently I got very close to visiting that Grey area once again. I was overwhelm with uncontrollable anger yesterday. I was furious and nearly killed somebody. I was always a big kid and it had never let me down in terms of advantage. I was pretty confident in myself now at the current stage of my strength and fitness. I could run fast. Check. Muscle endurance in case we needed to extra blows. Check. Better feline reflexes. Check. Stamina. Check.

Amongst the things stolen in my car two weeks back was my "Pushmore T-shirt." All these went through my mind as I was walking back to my car after college and spotted an Indonesian worker wearing "Fitter, Faster, Stronger" serving fried rice . . .

Don't recall any Indonesian man buying our Pushmore t-shirt at the gym

And to make things worst, my workout pants was hanging two floors up the restaurant. I would not be suprise if he uses my underwear too ;)

*****

On a different note, here are some more pictures from the meet with Markus Ruhl the other day. Its taken from my phone hence the lack of sharpness in the pictures.

"Look Ma, She-hulk"

Damn, what I would give to get that shoulders!

Some people actually went there just to see his wife. Sick!

101109 Sunday

2009-10-11T16:58:00.008+08:00

MEET A MAN ON A MISSION

Big Ben

Ben is an amazing individual who is on the biggest mission of his life. Call it more dangerous than going to war, fighting terrorists with guns blazing and land mines blowing up. Ben is on a mission to lose weight for one sole purpose only, to live healthy. He's a determine person who has set out his goals for himself and is ready to take the plunge into the waters of hardwork and sweat. He knows its not going to be an easy journey. Its going to be filled with agony, anguish, lots of swearing and cursing, days where he doesnt feel like coming to the gym, mental battles and sore muscles but he is ready.

Its going to be tough.There are days where hes going to feel like giving up.

"There are days where he is going to question his doing"

But I strongly believe he's going to kick ass in it. He has set his first goal to lose 10kgs by June next year. He has already taken the necessary steps to achieve this - discipline to work out regularly, getting a fitness plan done with the help from the trainers at pushmore and also being strict with himself on the food that he consumes. He has set his eyes on his goals. He's going to reach the mountain top. What about you? What have you set your eyes on ?

Are you going to be like Ben - ready to accept the weaknesses that you are in and train hard to overcome it ? Or are you going to quit and do the things you are most comfortable at - like those double unders and sit ups. Hell, I'm going to try to be like Ben.... Its going to be bloody tough to keep up with that determine man.

You want something. GO GET IT. PERIOD !

******

Workouts:

"Horrible Hundred"

25 Deadlift @ 100kgs

25 Squat Cleans and Jerks @50kgs

25 Thrusters @35kgs

25 Overhead Squats @20kgs

23:30

Had trouble in the squat clean and jerks because of my rack position. I am just learning and it was really uncomfortable. Something for myself to work on. Great advice for racking from a seasoned expert in weightlifting. Check out his site for other great advices and if you want inside into a life of a Malaysian Weightlifter :) CLICK

101009 Saturday

2009-10-10T02:16:00.007+08:00

A GREAT NIGHT OUT WITH DIANE

A benchmark in the crossfit community, Diane consists of deadlifts and Handstand Pushups for 21-15-9. It was my first attempt at this workout ever before. I gain inspiration from Josh Everett and Brett Marshal who kicked ass in this workout. Everett did this under 3 minutes and Brett completed it in 1:58 seconds. Tremendous effort at an astonishing pace. My goal before I attempted this workout was to do it under 5 minutes. I managed to do my deadlifts unbroken for the first set. My HSPU was 14- then 7. Second round for deadlifts was 5-10. My Handstand Pushups was 7-8. Last round for deadlifts was 5-2-2. My handstands was done 6-3. The next time I do it, I just have to looked out for my deadlift form when fatigue kicks in, my knees are alil bit lower, therefore I am squatting my weight up. Besides that, lots more work to be done on the handstands. The next goal for this workout is to do all of it with unbroken sets. A goal of sub 3 minutes with top notched form.

Besides that, here's a link to some serious grip training advice. Remember, you can only go as heavy as your grip can hold. So you have the strength to lift 500lbs off the ground, but do you have the grip to hold on to it for the next few reps? Check it out and maybe you can incorporate some of the exercises after the workout. Advanced Grip Training Advice. Also, having a big ass forearm is just pure beauty. It will get the ladies and by then, you have more than enough grip strength to lift them off their feet. The rest .... is entirely up to your grip endurance ;)

You want this boy ?!!

*****

Workouts:

Double Unders Skill Pratice

Run 800m

"Diane"

21-15-9:

Deadlift @ 100kgs

Handstand Pushups

4:21

100909 Friday

2009-10-10T00:56:00.008+08:00

TIME TO HIT THE LIBRARY BOYS

Reading is a basic tool in the living of a good life - Mortimer J Adler.

Mortimer J Adler was a great educator and a well known author. Since an early age, he caught on to the right philosophy for reading. The quote above makes tremendous sense in this world that we live in today. We are thoroughly bless with the ability to gather any information we want with a click of a mouse, yet we are not utilizing this opportunity to its fullest! The internet is a vast ocean filled with millions of information for us to read up on. Just like the quote, in order to have a good life, we have to read. Are you reading up enough ?

If you notice I have added a whole list of links to other crossfit affiliates which provides a good read. They are both resourceful and their information there are full of credibility. These links are links to the pioneers of the crossfit community and it will definitely increase your knowledge almost about everything on crossfit. They talk about the movements and the right techniques on the exercises done together with clear examples through videos and good write ups. I highly recommend that you go through them and if you like them, bookmark them. Daily, I read most of them and it has become a habit. I would open the browser and with many multiple tabs,begin to soak it up like a sponge. There are many other websites out there that are as equally good in their own ways so that is up to you to find it. The Crossfit Journal is one of the most resourceful site that anyone can ask for. Look it up and you'll be amaze at the amount of information you can get of it. Its adding knowledge to your own library and trust me, by doing that, you will only get better in the workouts that you do and especially in life! So it is important to take time off to read, and to read good. It will be with you for life and it will pay off. Start reading !

On top of that, I cannot begin to tell you how important it is for you to journal out your progress. Thats the whole point of this blog for myself. When I started it, I wanted it to be a log, a reminder to myself of the workouts that I do. If you want to improve overall, you have to begin to start journaling down your workouts. You want to see progress, start logging. I guarantee you it will help you not only in the fitness area but life. I highly recommend that you start this habit. If you want to go the extra mile, you can also write down on the food that you eat daily and log it in together with the workouts. A big shout out to those who have already started this great habit like Cris, Adam.C, Shen, Sandra and Jonson. Karen logs on the food that she consumes daily. It will be your bible and in it, you can write on your goals, your achievements and everything you do to make it come through. It will change your life forever. If you dont know how to start, let us know ! Johnson, myself or even the members who are doing it would be more than willing to help you out with it ! Time to take out your pens,papers and ink away!

Here's a great motivation video, THE BEST ever to end this whiny post. Be inspired friends!

*****

Workouts

Double Under Skill Pratice

Run 800m

For time:

"30 Muscle Up"

14:06

Bench Press:

3-3-3-3-3

80-80-85-85-80 (Kg)

Last time I did 30 muscle up for time was in July 7-09.

My time was 17:35.

Today I did it in 14:06.

100709 Wednesday

2009-10-08T00:12:00.007+08:00

A Deep Dark Secret Revealed ! MY HORROR !

Besides Megatron, there is a bigger machine living here amongst us in this universe. His name is Edmundtron and he is a monster ! One of the fire breathers in our very own gym, this ripped man can tear up the pull up bars easily. He can probably jump more times than a kangaroo does daily and run faster than the locked up tiger in Sunway Lagoon. He crushes daily workouts with instantaneous times. He's a machine and only drinks little fuel to go maximum. He's also a trainer in Pushmore and we are very proud to have him onboard. However, today .... we are thinking twice about that as we just discovered a video that is both damaging emotionally and mentally to whoever that sees it. We're shocked !

WHAT IN THE WORLD IS EDMUND DOING ?

Not cool man. Especially the part on the scooter. I have decided to cut all ties with him . . .

Disclaimer: Of course we still are friends and we love you.

*****

Skill Pratice Day

5 x 12 Kipping Pull Ups
5 X 10 Strict Pull Ups

100609 Tuesday

2009-10-07T17:22:00.007+08:00

AS COOL AS 500

Mentally mind blowing. Period.

Workout:

4 rounds:

Single Kettlebell Press, Max Reps

Single Kettlebell Push Press, Max Reps

Single Kettlebell Push Jerk, Max Reps

KB Weight @24kg

There is no time component for this workout. All exercises for one arm has to completed first before moving on to the next arm. Kettlebell can only be put down after completion of both arms. Kettlebell can be held either in rack position or hang position.

L : (15,15,30) (10,20,32) (7,30,30) (7,30,30)

R : (15,15,15) (15,30,32) (10,30,30) (10,30,30)

Total Reps: 516

*****

By the way, John-son and myself are featured in the Star for our participation in the race which we placed first in. Click here to read up on it.

Eating sugarcane at one of the checkpoints

100509 Monday

2009-10-04T00:08:00.009+08:00

MEETING BRAD PITT !!

Two months back, I had some free V.I.P tickets to go see Markus Ruhl for a meet & greet session. For those who do not know who Markus Ruhl is, please click on the link that I have provided. He's known to be the Brad Pitt of the Body Building world. At the age of 19, he started bodybuilding and four years later he decided to compete professionally. This is a man who shows great determination rising from once a car salesman. I was excited to meet him at the Curve and he turned out to be an amazingly humble and gentle person for a man with a 24" arms, 34" legs and 60" chest. BEASTLY!

Let these two videos speak for themselves :

It was a great experience and I was able to meet our very own "Beast from the east" Wong Hong. So happens he is the brother of my ex Football coach.

Beast from the east

Getting his autograph

Sorry the picture dont do much justification on how big he was. I'm big myself. I know.

I'm catching up Mr Wong

So . . . . body building anybody ?

*****

Workouts :

Taken from OPT's Blog :

A. Snatch Grip Dead Lift @ 51X1; 4-6 x 5; rest 180 sec
B1. Power Clean - 3,3,2,2,1; rest 120 sec
B2. Ring Dips - 20 x 5 sets; rest 120 sec
C. GHD Raises - hands at sides @ 2020; 15-20 x 3; rest 120 sec

100209 Friday

2009-10-03T23:25:00.003+08:00

SOMEBODY STOLE MY POWER !!!!!!!!!!!

I have not been exactly honest with you guys at the gym. I overheard some people at the gym saying to one another about me. They were very skeptical and questioned alot about me. They were saying to each other on my recent improvement in strength. Some said I was using illegal substances but thats all theories and hearsay. I guess that is my fault for not being transparent with you guys at the gym.

I actually could lift heavier in the past months due to one reason alone. If you notice, each time I pick the barbell up to lift heavy, I would be wearing my trusty 7 year old torn faded converse shoe!! It has been my source of supernatural strength for the past few months. Every time I put it on, it automatically energizes me. I feel much studier and compact. The feeling of it wrapping around my feet so comfortably and steadfast as if its telling me, "Go ahead, lift heavy, I'm here"

However, it GOT STOLEN ALONG WITH my entire gym bag yesterday. One of my automatic lock for the doors of the car did not close properly and someone was able to get into the car. Fortunately they did not steal the car, but they did popped the trunk and took my entire gym bag which was in it. My wraps, pads, headphones, favourite shorts, Pushmore t-shirt, clothes, toiletries, keys, name cards, chargers and my superman shoes got stolen! Its just such a sad thought to part ways with my shoes!! Its another frustrating thing to know that somebody else out there has acquired my strength !!

Another thing I learnt about thieves in Malaysia is that all of them cant be bothered with anything to do with being healthy. That very morning, I just bought 5 kgs worth of nuts, almonds and seeds to stock up. It was in a huge ass BRIGHT ORANGE bag next to my gym bag. So you can imagine when when I checked it, it was left untouched. The plastic bag ribbon was still left in the same position like how it was in the morning . . . . .

101009 Thursday

2009-10-01T13:41:00.008+08:00

IF YOU THINK ITS HEAVY IT AIN'T HEAVY

Yesterday mark a remarkable day in my life as I accomplished a feat I never thought was achievable. I managed to lift 342 lbs consecutively 5 times. The workout was simple. Deadlift 5 reps for 5 sets. Just like how Freddy Camacho of Crossfit One World puts it, this is a a workout to increase strength. Period. You want to get stronger, deadlift. You want to build upper body strength, deadlift. You want to increase your core strength, deadlift. You want to have the grip that bends metal bars and tears yellow pages, deadlift. Its as simple as that. The deadlift is not only a movement that is done in the gym, but a movement of your everyday life. Think about it. Yesterday I saw some members picking up their shoes as they prepare to leave the gym. You're not necessarily lifting a 100kgs but thats a deadlift. This is a beautiful movement and it happens to be one of my favourite.

You never know when you need to pick a friend up in case of emergencies

The workout :
5-5-5-5-5
220-242-308-330-342 lbs

Here's the video:

Besides that, yesterday was also the day where Pushmore had its first session as a class. The deadlift class went smoothly and throughout the whole workout, the entire class was cohesive. A great feeling of camaderie and friendship could be felt. I do not know bout you, but I sure as hell felt great being surrounded by all you friends. The encouragement, the support, the shouting, grunting and helping out on each others form was just a PR by itself. This is just the beginning of the wonders of the class format. You will be able to experience it for yourself as we slowly inch our way into this format of working out. What a blast it was yesterday. A quick shoutout to all you guys who reached new PRs for their deadlifts. You guys worked hard and it paid off. I am very proud of all of you. Keep it up. In no time we all can ditch the tow trucks if our car breaks down... we'll just carry it home.

First Deadlift Class @ 5pm

093009 Wednesday

2009-09-30T02:25:00.003+08:00

POWER TO THE WOMEN OF THE CROSSFIT WORLD

Check this link out where a female crossfitter was attacked at home.

And how wrong a move was it for the intruder .....

CLICK HERE

Power to the women of crossfit !!

099209 Tuesday

2009-09-30T00:26:00.006+08:00

Tackling Karen

Karen ; 150 wall balls for time has always been a favourite workout of mine. There's a special connection we both share. It never gets easy. Well thats said for all the other crossfit workouts too. No matter how much you train for it, it still kicks your ass and thats the beauty of crossfit. Karen is a monstrous beast which is both grueling and humbling at the same time. Its not a very long workout ; depending but its extremely tiring especially mentally.

The last time I did Karen was in May this year. Exactly 4 months ago. Karen appeared again yesterday on the main website for Pushmore. I was both excited and afraid because the last time I did Karen, it left me with no dignity as I was gasping for air as though someone punctured a hole in my respiratory tract. However I was feeling confident that with all my hardwork for the past few months, I could achieve a better time compared to 7:32 of May.

It was 3-2-1 GO! and I was off feeling great. 10 became 20-30-40 and 50 was reached in a minute and 47 seconds. I put it down rested and went again. Equipped with new knowledge on the right techniques from the Crossfit Journal on the wall balls, I was feeling confident of reaching a new PR. My elbows were down and in, I kept the ball as close to my chest as possible and my breathing was synchronize with each wall ball shot. JW shouted at a 100 rep. It was 4 minutes.50 more reps to go.

Then this is where it all began to fall. After a quick sip of the refreshing water, I picked it up again. Boy, it felt heavy. I did two sets of 10 to reach a 120 but I barely made it through. By now I was panting so heavily I could hear my heart clearly despite the loud background music of Linkin Park and friends cheering from behind. I struggled on that 20 reps which wasted alot of time. I could have saved up that time by resting a little bit longer. For the last 30 reps I was just in a world of my own, frantically just begging for it to stop. I was down to 15 reps, it was so close yet it seemed so far. I could hear John-Son screaming for me to pick it up. Trust me, I wanted to with all my heart and might but I just couldnt. It was such a helpless feeling. I did the last 8 reps dropping the ball twice.I was telling myself throughout the whole time just like how Rob Orlando does it, "Rest later, Rest when I finish". I hit my 150th rep and I was glad when JW shouted time.

After the pukie feeling leaving me, the rolling on the floor and the snow angel pose, I picked myself up and began to evaluate the whole workout. I knew I could have done better. I wasted alot of time during the last 50 reps. I was not discipline and I was too easy on myself. I did not push as hard as I could and I knew that. We crossfitters are Ocd in that. We always strive for the better and we tend to break the entire thing down like a science project.. There are times when you know you could have done better, but somehow it didnt, I surely believe I could have but I hold back. I remember putting up my hand towards JW in the midst of the 80th rep telling him, I couldnt break my PR. There! I already lost that mental battle. Thats something we all have to work on. The mental tenacity to carry on. I know I am lacking in that department.

4 months back my time was 7:32. My goal today was to do a sub 6:30 Karen. My end result ; I managed a 7:30 Karen.All the time spent working hard in the gym, giving it a 110 percent, being discipline in what you put in your body, sleeping enough, reading enough, equipping yourself enough, it all pays off. Even if its only for a better time of 2 seconds than before. We celebrate that 2 seconds and a new PR which is only waiting to be broken.... in time.

Workouts:

"Karen"

7:30

Skill Practice:

Overhead Squats 45 Reps @ 65lbs

9 sets X 5 reps on the minute.

Pull-Ups

Max Reps X 5 sets

092709 Sunday

2009-09-28T03:33:00.002+08:00

WE PARTY TOO BESIDES MAKING YOU FEEL LIKE PUKING

While the whole Malaysia were partying due to Raya, we had our own little Raya celebration going on last Monday. Pushmore had a party at our place in which was also in conjunction for the farewell of three of our Pushmore members - Jason, Jonson and Mei Ting. Three of them were going off to U.K for their studies. This last minute party was actually the idea of our regular members who consumes alcohol more than water. Thus, the idea was conceived in the bar when one had too many to drink. From a small farewell party to the urge of eating lamb to ordering a whole lamb to a bbq to a pot luck, the Pushmore Party was formed.

Miss Biri which was sacrificed to feed the hungry wolves.

There were tons to eat and it was a blast. Next time if you want lots of beer at your party, call the pushmore members because they bring tons of it. We had so much beers that it was enough to get half a country drunk. Well thats still not enough for Anna-Rina though. She's a monster that needs alcohol like how a car needs fuel. It was a great night where everyone was reminded why our gym is different from the others.

We share our lives together not only in the gym but outside of its four walls too. We not only work hard in the gym but we party hard, eat hard and drink hard together. It reminds us that there is so much more to life than fitness itself. Pushmore is not only about the gym but other activities outside of it. You can bet that there are more to come and its only going to get better. These relationships that we foster, thats crossfit. And thats why we do it.

A little bit of the Pushmore Family.

092609 Saturday

2009-09-26T23:20:00.004+08:00

THE RACE INC

It's amazing how crossfit prepares you for the unknown. Literally.

John-son and myself like to fool around the gym during the quiet hours doing all sort of stuffs. We try to be adventurous and come up with new exercises to incorporate into our training. There was this one Thursday evening where we added wheel barrows, piggy back and commando crawls into our workout. From that day onwards, these movements have been permanent and done on quite a regular basis.

Funny thing is this morning, we joined a race sorta like The Amazing Race but on a much much smaller scale. It was the elimination round today therefore we had two obstacle courses to be done. The first was approximately 400 meters give or take and we had a series of activities to be done together. The fastest time would proceed on to tomorrow for the second elimination round. Guess what activities we had to do.

Partner wheelbarrow, piggy back and commando crawl. What a big smile we both had at the starting line ! We finished it in 3 minutes and 33 seconds.

092509 Friday

2009-09-25T12:29:00.006+08:00

092409 Thursday

2009-09-24T23:38:00.007+08:00

CHRISTMAS CAME EARLY AT PUSHMORE

My sleep was disturbed abruptly in the morning by a phone call. It was Jw on the phone. Through the phone I could hear the excitement in his voice already. The one like of a child with a new toy. Jw asked me to come over to the gym at 12 to help him unload the new toys. Christmas came early for PUSHMORE !

Our barbells finally arrived !! Now our pushmore gym is beginning to look more like a crossfit gym. Johnson, Jw and myself were damn excited and thrilled to have these new toys to play with. We were all grinning from ear to ear while unpacking the boxes and setting up the barbells immediately. Along with the shipment came some new medicine balls and also rings. With the addition of the barbells, now we can do a more wide range of workouts than previously before. It was a fulfilling afternoon.

Now you may ask what is so special about the barbell and why are these three grown up men so crazy over a long piece of metal bar. Now now, this is what separates the men from the boys. Here is an article from the Crossfit journal about the barbells. Click here for it.

The first thing that we did was deadlifts. Previously the maximum combine weight in the gym was only 275lbs. Now that we have abundant weights, we were planning to set our PR's. I have never done a max deadlift so I did not know how heavy I could lift. Jw, Johnson and myself warmed up and we were ready to go. My new PR for the deadlift today was 352lbs. It was a fantastic feeling to be able to lift that weight above the ground. I knew I could go heavier but I did not want to push it. I left it there and soon I'll tackle it again. The weight was two times my bodyweight of 75kg's. I have set a goal for myself to deadlift 3 times my bodyweight. Boy its going to be exciting!

Here's the video courtesy of Karen of myself reaching a new PR :

John-Son was not able to lift pass 330lbs but that was not a problem of strength but rather technique. As you know John-Son is much taller standing at a height of 6 foot 1 compared to myself of 5 foot 9. Therefore his ligaments and legs are much longer. He was rather uncomfortable at the bottom position. Now you ask then, what is the right technique of deadlifting.

The crossfit journal is amazingly equipped with the right articles to teach you on the techniques and the explanation given are by world class professionals that keep it simplified for the commoners like you and me to understand in plain english. For a yearly fee of a mere $25 , you will have the key to a vast collection of articles that will equip you with the right knowledge and I guarantee that you will be transformed from all aspects including your workouts. Therefore I have attached two free articles that teaches the deadlift.

The 1st link by Mark Rippetoe "A new, rather long analysis of the deadlift". Click here.

The 2nd link by Greg Glassman himself "The Deadlift". Click here.

There is only so much that us trainers can do to help you improve. I know there is alot to read but you have to have the initiative to read up and help yourself improve too. Please go and read up on these two very very good articles and when you come in the gym tomorrow, we will be more than willing to help you out in the very movement itself.

Here is another article for you on the monsters of crossfit out there around the world doing the deadlifts in the recent Crossfit games 09. Click here.

I hope these links and articles help you as much as they have helped me. Lift heavy baby!!

Workouts:

For time:

100 Single KB Clean & Jerk @24kg

11:01

These are total reps for both arms. The penalty for putting the KB down is 5 burpees. There are no limit to the hand switches.

Pratice for Pull-Ups

5 Rounds X 10 reps unbroken

092309 Wednesday

2009-09-24T02:01:00.004+08:00

Workout:

For time:

Run 400m

50 Pull-Ups

Run 400m

50 Push-Ups

Run 400m

50 Sit Ups

Run 400m

50 Squats

18:43

******

BRIGHT SHINY NEON LIGHTS that are shaped in an M form and BRIGHT RED WHITE COLOURS of an old man has always attracted me since young. I am a pure sucker for that.

What and who are these things ??? Its MCDONALDS AND KENTUCKY FRIED CHICKEN (KFC) !! I believe I am in the same category as the millions who love fast food restaurants. Its debatable though about this fast food joints even being called a restaurant because of its food served. People say its an insult to the culinary industry because restaurants are only meant for places where real food is serve, no place for the instant ones.

However coming back to fast food, I am writing up about it because recently I have been attacked with an overwhelming urge to eat them. I am sorry to admit this but these battles have been lost a couple of times already over the past three weeks but I do not want to lose this war! I noticed how true the phrase "You are what you eat" is over the past three weeks. In the beginning when I started cross fitting, I was more discipline in what I would put into my body. Unfortunately starting from three weeks back due to the holidays and exam period which I believe are all excuses to make me feel better, I have been slacking in that area of discipline.

I noticed through the increase consumption of fast food, my productivity rate during workouts and also recovery has decreased. My time for workouts increase and I feel a little more sluggish both physically and mentally. This got me thinking of the phrase mentioned above. You are exactly what you eat. If you put rubbish into your body, then definitely you will produce rubbish results. Well that in the terms of results for workouts in crossfit. Besides just fast food, we Malaysians consumed more food that cause harm to our bodies than good. I am not saying that we should cut our favourite Nasi Lemak or Penang Char Kuey Teow entirely from our plates, but a higher consideration of the consumption should be well thought off.

A more detailed post about nutrition and THE ZONE DIET which Crossfit religiously promotes will be up next. Till then... enjoy this video which made me turn the car back on the way to Mcdonalds.

092209 Tuesday

2009-09-24T01:15:00.004+08:00

Team Workout:

"The 300 re-make"

300 Tire Flips

300 Ring Dips

300 Pull Ups

300 DB Cleans & Split Jerks @40lbs

300 Handstand Pushups

35:00

The Team:

Jonathan Wong (Jw)

Jonson Tan

Jason Tan

John-Son

John-Hans

Each person starts off at a different station. On every minute, each person rotates and writes down the no. of reps done. The station is considered closed when the no. of reps reaches 300. The other teammates are allowed to help out the other stations to complete the no of reps given.

After a long weekend break due to the Raya holiday, this workout was painstakingly painful. The amount of greasy food and alcohol consumed was disgusting. I would not know bout the other teammates but I was literally just lugging my body to the next station. I felt awful.

The first station to be close was the handstand pushups, followed by the pullups and then ring dips. The rest was just difficult. We were all struggling on the dumbbell cleans. The no. of reps was only 145 compared to the other stations which were in the high ends of 200's. Tire flips were in a similiar position with a low rep count. We resulted to continuous tire flips from rep 237 all the way to 300 without any more breaks.

Consistency was the key in the success of this workout. Everyone had to keep going in order to close the stations down. We had great fun and as usual, it only produced a higher level of respect for the people you workout with side by side.

091909 Saturday

2009-09-20T01:39:00.012+08:00

"AN OUNCE OF BLOOD IS WORTH MORE THAN A POUND OF FRIENDSHIP"

John-Son and myself

I have two brothers. The first is John-Ian who is 25 years old and the second is John-Son who is 22 years old. When I was growing up, I did not have a good relationship with them especially John-Son. I was closer to Ian, but John-Son and myself did not click very well. I was constantly irritated and annoyed at his doings and habits. I remember one clear thing that irked the living hell out of me was the fact that he hates to turn the fan on with the air con while I like it the other way. You cannot imagine the number of fights that came out of this issue.

Throughout high school, we rarely spoke about things in depth. It was usually be the normal necessary conversations of life only. I simply could not tolerate him and I hated being in the same room with him. However, things change and it got slightly better when we started working out together in a local globo gym back in 2006. I remember through going together, working out and encouraging each other during the workouts, the wall between us slowly began to crack.

Things improved and we got closer. However, our relationship as brothers really kicked off when we started cross-fitting together last year in February. We went together for the first workout and we were both instantly hooked on to it. He went back but I did not for the following two weeks because of rhapdo. Literally after that, our relationship sky rocketed that I am proud to say that he is my best friend now.

Our first crossfit wod together in PM - 5 round of 15 KB Deadlift and 10 DB Overhead Squat

The power of cross-fitting is phenomenal. Through working out together, grunting, sweating, and sometimes bleeding, I believe a mystical brotherhood is forged. We would talk about the workouts before going to the gym, motivate each other during the workouts and after that we would talk about the workouts on the way home or during dinner. We would push each other and always find new workouts to do together. On those days where we do not feel like going, one of us would encourage the other to go. Usually that is done through flexing in front of him and making him feel utterly small in comparison. We read up articles about crossfit and the movements together. We share thoughts and we teach each other things that we learn individually. He does not hold back on his knowledge and is constantly finding ways of improving both himself and me. We regularly check up on our progress in crossfit and have each other to be accountable to accomplish the goals that we have set for ourselves. Through crossfit also, we picked up swimming and joined races that we usually enter as a team. Also, I think we are closer because there is a tense air of competitiveness between us. Like they say "keep your friends close,but your enemies closer."

On the way to the Langkawi Wilderness Challenge

Taking Part in the Maybank2u 1-Utama Race

From all these little activities done in crossfit, we certainly have grown closer. I regard him not only as a brother but a friend,teacher and mentor. I began to understand him and the reasons he do the things he do not only in the gym but in other aspects of life. It happened through all the time spent with each other may it be for travelling for races, working out, eating together after work, going out for drinks with the PM members and many more. I learnt to respect him as an elder brother and through that I learn to respect others. He does not only help me in improving my time for the workouts but also improving myself in life which I am highly grateful for.

The stronger brother in the background

I believe it is because of the camaraderie spirit in crossfit. The workouts are only one small aspect of it. The community spirit in it brings people closer and breaks down barriers of relationships, colour and creed. Besides John-Son, I gained alot of new friends through Pushmore cross fitting together. Friends that I proudly call family now like Eddie, Karen, Jw,Anna, Jonson, Jason, Edmund, Andrew, Previn, Tony, Cris...and everyone else(you know yourselves) who constantly encourage and motivate each other every day in the gym. I suppose it is not like any other gym where you come in, do your own workouts in a badly lit corner and go back alone after that. The friendship is not only limited to the confinement of the four walls of the gym but outside of the box too. I thank Crossfit for its impact on my relationship with John-Son. I believe Crossfit is monumental in not only making a person fitter, faster and stronger but also a better person, brother and friend in life. After all, that is life.

Go tell a friend that you made through crossfitting in Pushmore how much you appreciate them. It will only make working out together even better.

Disclaimer : I love you too John-Ian if you read this and feel left out ;)

Oozing with brotherly Love
Hans

091809 Friday

2009-09-19T13:47:00.007+08:00

"PAIN IS TEMPORARY BUT DNF IS FOREVER"

Workout:

The "Bear"

7 sets of the sequence

Power Clean

Front Squat

Push Press

Back Squat

Push Press

5 Rounds

Rest between rounds as needed

No time Component

80lbs, 103lbs, 120lbs, 135lbs, DNF

*During the 7 sets, the bar is not allowed to be put down or the round is considered a failed set.

YES !!! YOU SAW IT RIGHT! THERE IS A DNF !! For the first time ever since one year and seven months ago since I started crossfitting, today is the first day I collected a DNF and its going to stick. The bear workout is tough. Period. But how did a DNF which stands for did not finish happen? As I look back and evaluate myself, there are certain reasons that I discovered that led to it.

Before I started this workout, I assumed that it was going to be tough on legs because of the movements and weights involved. I was pretty certain that the cleans and presses would not be so difficult as compared to the front squat. I know I could squat that weight, but 7 times continuously without putting the bar done plus the involvement of the other movements, I was not as confident. However halfway during the workout, I found out how wrong I was. It was not the legs that was feeling it but the upper body especially the shoulders and traps. On top of that, they were extremely sore for the workouts Brutus I did two days back which involved hang power snatches, overhead squats and ring dips. This was the first reason. I did not rest my upper body sufficiently. There is times where you push through the soreness and there is times where you listen to your body when it is telling you to rest it. I did not listen and my body fought back hard to tell me to stop and hear him out.

Second reason is my lack of knowledge in technique for my back squat. During the transition from the push press at the top to the back squat, almost 80% of the time when I lowered it down, it will hit my big bone at the back of my neck which is C-1 of the cervical spine. With the heavy weights just dropping on it instead of resting well on the trapezius muscle in the upper back, it was no suprise in a matter of minutes, the big bone was sore as hell and red all around the surface area. As the round progress it became literally painful to place the barbell at the position because it got inflamed. This is the main reason why I stopped on the last round because it was too painful even after I switched 135lbs to 90lbs. I realized that when I lowered the barbell for the top into the back squat position, my neck was in an awful position. I would tend to move my neck downward which would lead to my big bone sticking out and the weight just dropping on it. This was a serious problem which was pin pointed out later after the workout.

My improper technique and form lead me to injuring myself and I am extremely fortunate to have not picked up any other serious injuries besides a sore and slightly inflamed C-1. This shows that proper form and technique is really important in any movement or exercises that we do. I will post up the proper technique in performing a back squat after reading up more in my following entries. So which leads me to the question of Are you knowledgeable in the exercises that you do? If not, are you taking the effort and initiative to read up and equip yourself?

If your answer is no or you're half here half there, I suggest you start reading up. The internet is only a click away with a vast amount of knowledge and its free! Taking the time to read up on an exercise that you will be doing in the evening would tremendously benefit you in your journey of fitness. You will be well prepared and mostly you would reduce your chance of picking up an injury, what more a serious one. After all, seriously, what are you going to do when you injure yourself and cant come to the gym ? You addicts.....

091709 Thursday

2009-09-17T12:39:00.004+08:00

HIGHWAY TO THE DANGER ZONE ....

I just spent the last three hours trying to get new songs for my playlist to listen during workouts. Its about time we change the music that we been listening to for the past one and a half years in Pushmore. That wretched playlist has been going on and on and its about time we did something about it! New songs must be introduce! Music is damn vital in our daily workouts. Somehow we can push harder or faster when a certain right song comes into play. I know I can lift an elephant, run faster than Usain Bolt and jump further when the Rocky songs come on. Damn that is a good rush! Suggestions of songs for met-con workouts, endurance workouts or heavy lifting workouts are all needed.

Post to comment the songs that you would want to hear in the gym and I will insert it into a new playlist. We really need to update that list guys! Looking forward to hearing some good song selections from Cris and Shen. The rest ... post away!

Please no sad, sappy slow tunes or I will kick your ass with a punishment. I have already downloaded over twenty songs which include Led Zeppelin, Saliva, Godsmack and other bands that will make you go faster in your time.

I guarantee!

091609 Wednesday

2009-09-16T15:25:00.006+08:00

As I was sitting through my first paper this morning, a wave of hopelessness overcame me. At 9.50, I was faced with a daunting fear that I would not be able to finish my paper. It was budgeting and it sucked. During high school after the PMR examination, I was put in an accounting stream class. I sat through it for the first three months, took the exam and got a big O for it. I changed stream then to I.T. I thought I could run away from accounting or anything related to it but how I was wrong. 4 years down the road and its back staring at me with a huge smile on the table.The paper was difficult, the questions tricky and plain confusing. I was just staring at the digits.

How many of you have ever felt this feeling before? Where you want to do it, but you just do not know how to. Sure, I did study for the examination. I read up on the formulas and was dilligent in doing my exercises. I paid attention in class and tried hard not to skip any. I stayed up and burned the midnight oil. I prepared for it but now I find it hard to finish the paper.

And this is something similiar to life. It is unpredictable and unforseen. We may train for something with all our heart, but when that day comes, anything can happen. It may not be as what we expect it to be. Just like today, I expected around the same lines of how they would ask the questions usually. But they did not and these new set of questions jedi mind-tricked me.

Yet, even though I prepared for it and failed, I dont stop preparing. Just because this one time it did not pay off does not mean that I give up all hope and give in to failure. I will learn from it and through time I will gain something from it. This only shows that I would have to make some adjustments to the way I study for it.

Similiar in the way we train crossfit. Even though we are weak at a particular workout or we are not capable of doing a movement, it does not mean that all hope is lost. Sometimes we just need these awakening moments to motivate and encourage us to keep moving forward. Weak at a handstand pushup, continue working on your pike push up and you will eventually get the strength to go up . Weak at a ring dip, use those bands. It will pay off. If your running sucks like mine, continue running. You cant jump high, start low. No strength to go heavy, it will come eventually. The most important thing is dont stop and maybe along the way you discover new things about yourself. Then only will you find the right ways to train that suits you best. I see so much potential in the people in the gym. Most of you got what it takes to become beasts yourself. Dont hold back and limit yourself. Give it your all, go hard and dont stop training dilligently.

As for myself and my budgeting paper, I continued at it. I may not get it right this time, but eventually I will. I didnt stop with the constant voice in my head playing the phrase "DNF is FOREVER !!" in a weird Anna-rina's voice. Weird....

Workouts:

"Brutus" from crossfitfx

1-10

High Hang Snatch

Overhead Squats

Ring Dips

Run 800m

10-1

High Hang Snatch

Overhead Squats

Ring Dips

Weight at 40% BW @65lbs

33:51

091509 Tuesday

2009-09-16T15:13:00.002+08:00

Workouts:

3 rounds for time:

21 KB Swings @32kg

21 Push Ups

400m Run

13:31

Rest 10mins

"Helen"

21-15-9

Run 400m

KB Swings @24kg

Pull Ups

14:30

091409 Monday

2009-09-15T02:24:00.001+08:00

Exam Blues

I will be taking a break from blogging for three days due to my finals. I will resume on wednesday so stay tune till then.

091309 Sunday

2009-09-14T15:04:00.004+08:00

THE HUMBLE BEGINNING

We all came from somewhere.

We all look different now compared to the past. We talk differently, we act differently, we believe in different things throughout our lives, adding some new ones and dropping some as we go on. We are constantly changing and that is the only constant thing in our lives.

I used to look different compared to how I am now. Of course as time progresses, natural takes come into play and we age. The bone structure changes, the facial line expands and many other stuff happens to our body.

When I was small, my mom used to tell me that its fine with being a lil overweight. I would definitely outgrow it and as it takes place, I would get taller and leaner. She also provided me with examples and pictures of the "people" that used to be fat and then when they were in their twenties. They looked pretty alright. So i thought to myself, Heck it ! I am going to eat whatever I want, whenever I want and I will outgrow it. Growing up there were lots of suppers and food was a constant joy in our lives. We ate almost about everything. And this are pictures of me growing up with this mentality that I am going to outgrow whatever I am now be it fat.

This is me taken in 2002 when I was 13. Still with the mentality that I would outgrow this disease. I think I weigh a good high 80's in kilo back then. I was 5'1 maybe.

This is taken during mid 2004 when I was 15. This is the beginning of my peak towards my prime weight. I was 5'3 and weigh over 90 kilos. Still with the mentality that I would outgrow this shit. Still....

And this was my prime. The mountain top. This was taken in the mid of 2005 when I was 16. I was standing at a good 5'4 and weigh in a good 110kg. My pants size was at 40 inches. I was equivalent to the weight of a small scooter. At this time I gave up hope on the mentality that I would outgrow this shit. My brothers heights were growing at an alarming rate which bothered me because I couldnt. I was contemplating if they were from a different breed. Probably a giraffe or horse.

And there is where my question comes in, What are you doing to help that change? Are you taking the necessary actions and steps to help change your body into something better? Afterall your body is the temple where your heart, soul and mind dwells in. Just like your house, you dont want to be staying in a smelly, spoilt and rotten house would you ! Its about time you took a moment to think of what you are doing to help your body to age "gracefully" ?

I remembered when I was that weight, it sucked. It sucked big time let me tell you that. It was a chore walking up and down. It was tiring and it felt like shit lugging an entire scooter behind you. My knees and ankles were constantly wrapped up with the guards because it could no longer support my body weight. I could no longer play football well. My legs were heavy and damnit ... girls were just not coming my way. They were coming through my house door and room door no doubt about that, but they were visiting Johnson. I was also smoking alot therefore that did not contribute much to my overall well being. It came to a point where I decided I must do something about this before I just melt away into a pool of fat. It was not too late and it is never too late.

Think about it and think about what you are doing about your body. I feel much greater now that I can leap, jump and run whenever I want. My mind is also clearer and inside me it just feels much better. You can probably find thousands of other articles and testimonials on the internet about how they feel after they have lost weight. Trust me, its true!

Its 2009 now and this is how I looked like now. I must say I'm still on the journey on killing the fat hans but its been exciting and its been great. Its not how fast you reach your destination but how you reach it. The progress is rewarding.

Let me encourage you with the start of this blog with my own story. Take time off to think of what you want to do to help your body age ? Whatever change you are doing now, like walking instead of taking the lift, just deciding not to eat the junk food that one time, choosing to eat a lil more healthier, taking the time off to walk in the park , that my friends is a battle already won. For those who continously come to the gym even after a hard day of work, fighting traffic and rushing to meet the 10 o'clock closing time, you my friends I must congratulate. You are on the right path and I am extremely proud of you. The entire Pushmore Gym is. We are all capable of doing so much, even shedding 35 kilos for myself.

I have come a looooong way from how I used to be before. You can too !

Rock on !

Hans

******

Workouts :

The "Dirty Thirty" taken from CrossfitResults

"Dirty Thirty"

For time:
30 x Box Jumps (20”)
30 x L-sit Pull-ups
30 x KB Swings (16kg)
30 x Walking Lunges
30 x Knees-2-Elbows
30 x Shoulder Presses (45lbs)
30 x Abmat Sit-ups
30 x Burpees
30m Suicide Sprint (Wall to Wall)
30 x Deadlift (65/95lbs)
30 x Double Unders

21:54

091209 Saturday

2009-09-12T16:13:00.014+08:00

Rest Day

091109 Friday

2009-09-11T00:59:00.003+08:00

A new beginning..

Up to today, this blog was created for one reason only and that is it is to be used as a training log for myself. I did not have the perseverance to see it through writing on a book with real pen and paper. However I believe that change is constant and we must always be ready to adapt to it. That is why I would be bringing change to this training log and changing it from just a log into a real blog. ( Wow that rhyme! ) Cheers to Karen who played a part in this change. This would no longer be just a report card Karen.

Anyways, from now onwards, this blog would be used as a tool to share and help other crossfitters mainly in Malaysia ( hopefully the world! ) in any way that I can possibly do. It would be filled with useful information, pictures, videos and links that would help us all in our own personal quests to becoming fitter, faster and stronger. This blog would also be a good foundation for myself to learn new things about crossfit and then to share it with you. I hope that by taking this step I would be able to improve myself and overall improving you.

I look forward to a great journey with all of you!

A quick shout out to my brother Johnson who also just started his blog and share the same desire as me to be able to share useful information to the people in Malaysia. A great brother, a great training partner and a great encourager !

******

Workouts:

5 Rounds:

5 Muscle Ups

15 Deadlifts @ 185lbs

19:28

2 minutes rest

20 mins Amrap:

400m Run

Max Rep Handstand Push Up

5 round + 400m (21, 12,12,13,6)

091009 Thursday

2009-09-11T00:50:00.006+08:00

Wod tribute to a great date 09.09.09

9 rounds :

9 KB Press @ 24kg R

9 Unanchored Sit Ups

9 KB Press @ 24kg L

9 Unachored Sit ups

35:37

Rest 10 Mins

5 Rounds :

6 Front Squat @ 70kg

12 Wall Balls

******

Max Reps Overhead Squat @95lbs

21 Reps

090909 Wednesday

2009-09-11T00:50:00.001+08:00

Rest Day

090809 Tuesday

2009-09-11T00:39:00.001+08:00

For time:

42 KB Swings @ 32kg

21 Ring Dips

30 KB Swings @ 32kg

15 Ring Dips

18 KB Swings @ 32kg

9 Ring Dips

11:25

090709 Monday

2009-09-08T10:25:00.003+08:00

"Running Fran"

1600 m Run

21 Thrusters @ 95lbs

21 Pullups

800 m Run

15 Thrusters @ 95lbs

15 Pullups

400 m Run

9 Thursters @ 95lbs

9 Pullups

25:00

Rest 10

"Fran"

21 Thrusters @ 95lbs

21 Pullups

15 Thrusters @ 95lbs

15 Pullups

9 Thrusters @ 95lbs

9 Pullups

Practice

090609 Sunday

2009-09-07T13:12:00.004+08:00

Partner Workout:

100 Hammer Slams Each

*****

300 Ring Push Ups

400 KB Swings @20kg

250 Knees to Elbow

250 Squats

*****

400m Run

Partner: Edmund

Time: 52:00

090509 Saturday

2009-09-07T13:12:00.001+08:00

Rest Day

090409 Friday

2009-09-07T13:03:00.004+08:00

For time:

21 Double KB Cleans @24kg

30 Pull ups

15 Double KB Cleans @24kg

24 Pul Ups

9 Double KB Cleans@24kg

18 Pull Ups

18:52

********

Workout Taken From Brassringfitness.

OPERATION: EXECUTIVE RESCUE

Situation:

Approximately 30 minutes ago, 911 dispatchers received numerous calls that gunshots were heard in a high-rise bank building downtown. The first units on the scene discovered through witnesses outside that a small group of masked men had entered the building, killing 2 security guards and then spreading out throughout the building. Moments later, another 911 call was received from an individual who identified himself as the leader of the group. He stated that they were anarchists and primitivists that would begin the revolution of deindustrialization by attacking the heart of the the financial world.

When the group seized the building, they disabled the elevators with explosive charges and spread out throughout the building, targeting numerous executive offices where they rounded up the upper level managers, taking them to the top level master executive suite. It is unclear exactly how many hostages they have, but the number is expected to be about 20.

The leader of the group has not made any demands, but stated to the 911 dispatcher that “in exactly one hour, the world will wake up to the revolution.” That was 15 minutes ago.

Based on numerous eye witness accounts, the members of the group were wearing vests which appeared to be loaded with explosive charges. In addition to the ultimatum issued by the leader, it is assumed that they are planning to detonate, killing the executives and maybe themselves as well.

Objective:

Send in SWAT Hostage Rescue Team (HRT) to Master Executive Suite to conduct high intensity rapid rescue by Close Quarters Battle (CQB) assault. SWAT HRT will use element of surprise and violence of action to eliminate all threats, taking every precaution to protect hostages.

Approach:

SWAT HRT will enter building from the ground floor and rapidly ascend the stairwells to the executive suite on the 30th floor.

Assault:

SWAT HRT will breech the door with a ram and enter with an M84 “Flash Bang” grenade. Team will conduct rapid CQB assault of entire suite until area is cleared. Team will make every effort to limit loss of innocent life by executing perfect accuracy.

Time Line:

Time constraints dictate that the approach to the executive suite on the 30th floor must be done very rapidly. Based on the threat that was made on the call to 911, it is assumed that in order to ensure success, the HRT should be in position to begin the assault in no more than 15 minutes from building entry.

The assault success depends on speed and accuracy. The entire assault should take no more than 7 minutes.

FMP WORKOUT

Approach: - Max time 15 minutes

10 Rounds of:

10 Deadlift (65 / 95)
5 Lunges (one lunge on each leg = 1 rep)
5 Box Jumps
Sprint 20 meters

Actions at the Objective: – Max time 7 minutes

7 Rounds of:

10 Jerks (65 / 95)
10 Burpees
Sprint 20 meters

Time Line:

If you meet the time objective for the Approach – rest 3 minutes before the Assault.

If you do not meet the time objective for the Approach – go directly into the Assault.

Mission success is dependent on meeting the time line for the Assault. If you go over it, consider every 30 seconds beyond the 7 minutes as a hostage casualty.

NOTES:

As stated in the brief, the assault will not just require speed, but extreme attention to accuracy as well.

If you are working as a team, everyone stays together.

Approach : 10:40

Actions at objective : 10:30

12 hostages out of 20 saved.

Mission Failed.

090309 Thursday

2009-09-03T20:26:00.003+08:00

3 Rounds of:

15 BB Squat Snatch @95lbs

42 Push Ups

16:49

090209 Wednesday

2009-09-03T20:26:00.001+08:00

Rest day

090109 Tuesday

2009-09-02T13:10:00.002+08:00

10 Rounds of:
3 Weighted Pullups @ 30lbs
5 Strict Pullups
7 Kipping Pullups

No time component.

083109 Monday

2009-09-02T13:09:00.001+08:00

Rest Day

083009 Sunday

2009-08-31T13:30:00.003+08:00

Morning:

2km Trail run:

20:00

(+10:00 due to getting lost in the woods)

Evening:

Workout taken from brassringfitness.

OPERATION: SNATCH AND GRAB

Situation:

Recently a Special Operations team conducted a clandestine surveillance and reconnaissance (S&R) Mission of a terrorist training facility on the Syrian – Lebanese border on the Mediterranean Sea. It has been known that a large contingent of the organizations leadership is scheduled to be at the facility today for an inspection and to see some of the advanced training methods.

The intelligence that was brought back from the S&R mission showed that while the facility is extremely fortified, there is an area of weakness in the defenses of the facilities that will allow for an assault team to enter, if the security forces are preoccupied.

Objective:

Send in two teams to assault the facility and capture as many of the leaders as possible.

Team Alpha – Create a diversion.

Team Bravo – Assault Facility.

Alpha will join the assault after Bravo initiates.

Insert:

ALPHA -

Patrol approximately 5 Kilometers to fortified positions outside of facility.

BRAVO -

Approach by helo when directed by Alpha. Fast rope into facility.

Actions at the Objective:

Phase I

ALPHA -

Set off security motion detector and engage enemy as they come out to investigate. Radio Bravo when the majority of the security forces are engaged.

BRAVO -

Insert into compound by fast rope from helo and engage enemy. Ascertain location of leaders.

Phase II

ALPHA -

Continue fighting. Tactically move in closer to facility to assist Bravo.

BRAVO -

Locate and subdue leaders.

Phase III

Both teams will link up and call for immediate extract. See timeline.

Extract:

Both teams and captured hostages will extract by helo.

Timeline:

Based on location of backup terrorist forces, the entire raid (starting with Actions at Objective) cannot take more than 25 minutes to avoid contact with backup forces.

FMP WORKOUT

Insert:

ALPHA -

3 rounds of:

1 Mile Run
20 Burpees

BRAVO -

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Actions at Objective: Start timeline

Phase I

ALPHA -

50 Kettlebell Swings (35lbs / 55lbs)
50 Box Jumps (24″ box)
50 Push Ups

BRAVO -

100 Thrusters (45lbs / 65lbs)

Phase II

ALPHA -

4 Rounds of:

Run 400 Meters
25 Clapping Push Ups

BRAVO -

5 Rounds of:

10 Dead Lift (95 / 135 / 225)
10 Box Jumps (24″ box)
10 Kettlebell Swings (35 / 55)

Phase III

ALPHA and BRAVO

If time is less than 25 minutes:

Run 400 Meters

If time is greater than 25 minutes:

Repeat Phase I and II – for the opposite team that you started with.

Special Notes:

Pick only one workout – Alpha OR Bravo – Not Both.

Push Hard at the Actions at the Objective to meet the timeline, or plan to do a whole lot more.

Mission Success is getting in and getting out before reinforcements come. If you go over 25 minutes for Phase I and II of the AAO – you failed your mission.

Mission is Fictitious.

- Warning -

This free workout is for elite athletes.

Team Bravo:

Time for Phase II :

24:36.

MISSION SUCCESS!

082909 Saturday

2009-08-29T22:47:00.003+08:00

Rest Day

082809 Friday

2009-08-29T22:47:00.001+08:00

Rest Day

082709 Thursday

2009-08-29T22:45:00.001+08:00

21-15-9 :

Handstand Pushups

Burpees (CTF)

Knees to Elbows

12:50

082609 Wednesday

2009-08-27T12:36:00.001+08:00

10 rounds for time of:

3 Deadlift @185lbs
5 Clapping Pushups (CTF)
7 Toes to bar
11:41

082509 Tuesday

2009-08-26T00:42:00.001+08:00

Three rounds for time of:

Run 400m

21 KB Swings @32kg

12 Push Press @105 lbs Barbell

16:54

082408 Monday

2009-08-26T00:41:00.001+08:00

Rest Day

082309 Sunday

2009-08-25T22:37:00.005+08:00

Morning

8 rounds for time of swimming:

50m sprints at max effort

*Each round's time cannot be slower than 5 seconds of the 1st round. If not penalty every round = 1 minute push up (ctf)

1:20

Penalty 6 minutes

Evening

21-15-9 :

Deadlift @ 200lbs

21-15-9

BenchPress @70lbs

Pull Ups (Ctb)

25:00

082209 Saturday

2009-08-25T22:37:00.001+08:00

Rest Day

082109 Friday

2009-08-25T22:29:00.002+08:00

"4500kgs for time"

Bringing a total of 4500kgs from ground to overhead.

Every rep starts from the ground and finish overhead.

100 reps x 45kgs Clean and Jerk

15:41

Lifted Jumbo the Asian Elephant.

082009 Thursday

2009-08-21T08:26:00.000+08:00

Rest Day

081909 Wednesday

2009-08-19T20:17:00.002+08:00

5 rounds for time of:

5 Deadlift @230lbs

10 Burpees (CTF)

9:04

Rest 10 Minutes

5 rounds for time of:

10 Sandbag Squats @80lbs

10 Sandbag StepUps @ 24" box

12:04

081809 Tuesday

2009-08-18T22:09:00.001+08:00

"Pey's"

3 rounds for time of:

18 Pull Ups

8 Handstand Push Ups

19 Ring Dips

83 Squats

15:40

081709 Monday

2009-08-17T23:26:00.002+08:00

3 Rounds for time of:

25 KB Swings @32kg

25 DB Push Jerks @35lbs

11:00

"Volkswagen"

21-15-9 of:

Bodyweight Bench Press @ 67kg

Pull Ups ( Ctb )

21:05

081609 Sunday

2009-08-17T23:22:00.002+08:00

Morning

For time:

500m Swim

50 Push Ups (Ctf)

50 Situps

400m Swim

40 Push Ups

40 Situps

300m

30 Push Ups

30 Sit Ups

200m

20 Push Ups

20 Sit Ups

100m

10 Push Ups

10 Sit ups

1:13:04

Evening

AMRAP 15 mins:

5 Toes to bar

10 Handstand Push Ups

20m Sandbag Toss @80lbs

11 rounds + 5 + 3

081509 Saturday

2009-08-17T23:13:00.000+08:00

Rest Day

081409 Friday

2009-08-15T12:13:00.002+08:00

For time:

3 rounds:

21 ring dips

21 DB Power Snatch @35lbs R

21 ring dips

21 DB Power Snatch @35lbs L

12:30

Skill workout :

Swim 750m

081309 Thursday

2009-08-13T19:02:00.001+08:00

For time:

100 Sandbag Cleans @ 70lbs & Place on 48" box

17:32

081209 Wednesday

2009-08-12T20:54:00.002+08:00

For time:

45-30-15:

KB Swings@24kg

Push Ups

Double Unders

15:28

081109 Tuesday

2009-08-12T20:53:00.000+08:00

KL RAT RACE !!

081009 Monday

2009-08-10T04:36:00.001+08:00

Rest day

******

The Pushmore Rat Race Team

Taken from The Edge :

"Fitter, faster, stronger.” That is the motto of Rat Race newcomer Crossfit (Malaysia). “We would like to share our belief with all corporations in Malaysia that health is wealth and we should not measure wealth in only monetary terms. We hope to create greater awareness of the importance of health and fitness through our programme, CrossFit,” says CEO Jonathan Wong.

Crossfit’s involvement in the event also allows it to contribute time and money to the beneficiaries while highlighting the importance of sharing and caring in our society.

Wong, who looks forward to more editions of the Rat Race, feels that it is important for him to lead his team by example, not just in the business environment but also the recreational aspect.

“The event is a great way for senior management and top executives to represent the company in contributing to the needy while having fun and not taking ourselves too seriously. I think this also shows all employees that their leaders do take the time out to give back to society and are not just stuffy pen-pushers!”

Wong also acknowledges the great history of the Rat Race. “It is heartening to know that Corporate Malaysia continues to come together to make a difference in the lives of the many men, women and children who benefit from the funds raised.”

*****
Countdown to KL RAT RACE : 2 Days

080909 Sunday

2009-08-10T04:34:00.001+08:00

Skill Practice :

Swim 1km

*****
Countdown to KL RAT RACE : 3 days

080809 Saturday

2009-08-08T20:25:00.001+08:00

"Kiara Hills"

For time:
Run 5k
22:00

*****
Countdown to KL RAT RACE : 4 days

080709 Friday

2009-08-08T20:24:00.000+08:00

Rest Day

*****
Countdown to KL RAT RACE : 5 days

080609 Thursday

2009-08-06T21:46:00.002+08:00

"The Brick Layer"

Team Wod

3 Rounds:

30 Sandbag pass @ 90lbs

20m alligator Push Up

20m Piggy Back Partner Run

20m Obstacle Course Wheel Barrow

26:18

John-son - 76kg

*****

Countdown to KL RAT RACE : 6 days

080509 Wednesday

2009-08-06T12:56:00.002+08:00

"Eva"

Run 800m
30 KB Swings @ 32kg
30 Pull Ups
1:01:56

*****
Countdown to KL RAT RACE : 7 Days

080409 Tuesday

2009-08-05T21:45:00.007+08:00

Rest Day

*****
Countdown to KL RAT RACE : 8 days

030809 Monday

2009-08-04T19:17:00.003+08:00

Three rounds:

15 KB Clean and Jerk @28kg

21 Pull Ups

33:58

Semi Rest day ;)

800m Run with Overhead ball@10Pounds

*Penalty for dropping - 5 goblet squats

800m Run

5:00

*****

Countdown to KL RAT RACE : 9 days

080209 Sunday

2009-08-02T14:57:00.001+08:00

"King of the Pool"

Run 1 mile

Swim 500m

50 Lunges

50 Squats

Run 1 mile

Swim 500

1:08:00

*****

Countdown to KL RAT RACE : 10 Days

080109 Saturday

2009-08-01T21:31:00.003+08:00

"Dirty Pants"

400m Run

400m Tyre Flip

400m Sandbad Walk

400m Run

16:18

210 Tyre Flips

1:30

1:24

*****

Countdown to KL RAT RACE : 11 Days

073109 Friday

2009-07-31T20:11:00.005+08:00

5 rounds for time :

Run 400m
30 Sumo Deadlift KB @32Kg
200 Rope Skips
29:13

Each run must not be slower than the last run
*Penalty 20 Sumo Deadlift

1:50
1:45
1:42
1:40
1:30

*****
Countdown to KL RAT RACE : 12 Days

073009 Thursday

2009-07-31T20:09:00.000+08:00

Rest Day

*****
Countdown to KL RAT RACE : 13 Days

072909 Wednesday

2009-07-29T20:08:00.002+08:00

"Lifting the weight of the world"

For time:

100 Double Push Press KB@ 24Kg

10:34

*****

Countdown to KL RAT RACE : 14 days

072809 Tuesday

2009-07-29T16:58:00.005+08:00

A very bad

"Helen"

400m Run

21 Swings @ KB24kg

12 Pull ups

16.12

*****

Countdown to KL RAT RACE : 15 Days

072709 Monday

2009-07-28T16:47:00.006+08:00

1 hour Singles Badminton 6 sets

"J.T"

21-15-9

HSPU

Ring Dips

Push Ups (CTF)

8.49

Skill Work : Front Crawl

1 KM

41:18

*****

Countdown to KL RAT RACE : 16 days