Monday, August 30, 2010

Taco Tuesdays


20min AMRAP
Teams of 3
-Dynamax ball throw across Pardee
-Push-Press 65/45

Count The Situps

Note: As awesome as it is to see people working out at the Wooden Center, we need to discuss something. I know I've mentioned this a bunch of times already, but we DO NOT check out the abmats. They ARE NOT approved for checkout. Neither are the bars and bumper plates, or slam balls, or dynamax balls. It is a lengthy process and we just don't have the capacity to have those things to check out right now. So like I said before, either roll up a towel, or buy an abmat of your own for all of like 30 bones (as many of you did). And please don't go rummaging around in our storage areas. That is reserved for employees of the wooden centers to go into and we don't want to lose that. Also, please be mindful of where you workout. Some of the rooms may be reserved for classes even though they might look empty. So we can't really have people working out in areas not designated for independent workouts. Thank you all so much for your understanding, it is a pain, but we do have to work within the confines of what we have. Eventually, we'll have more space and facilities, hopefully.

Pain and Pleasure

Here's a couple workouts for you to do on your own this week. Please do these!

Tabata Whatever:
20sec ON:10sec OFF x 8 rounds
Choose 3 different “things” to tabata.
(Pushups, situps, mtn climbers, burpees,squats, broadjumps, etc., get creative)
Record lowest reps for each one.

100 Squats

5 Bruin-Walk Hill repeats Catch your breath between each SPRINT.

100 Squats


Thank YOU!

Wednesday, August 25, 2010

lift heavy

workout for 8/26:


Tabata: superman-banana.

I had this thought. And let me tell you, it was a glorious thing, trust me, I don't have many of them. It seems like humans are supposed to go in two speeds: all-out, or dead stop. When we rest and relax, we try to be as unproductive and slow as possible. When we work or train, we try to be as fast and productive as possible (as necessary to optimize the return), (ideally, but for some reason people get away with half-assing things now.)


post thoughts and loads lifted to comments.

Tuesday, August 24, 2010

Track is Closed

So we'll meet at the Courtyard in the wooden center.

Workout 8/24:

For Time:
-Granny Toss (as high as possible with same ball)
1 Wilsom Plaza Stair Run after each set.

*The workout will take place at Wilson Plaza, but We'll meet at Wooden to get the balls.

Sunday, August 22, 2010

A break from Burpees

Here are a couple workouts for you all to do at your convenience. Hopefully the soreness from the lunges has faded enough.. If not, oh well, life goes on.

This week's solo workouts:
12 min AMRAP
10 Jumping Squats
8 Pushups

(Thanks Margaret, for hunting this one down. Good find)

2. For Time:
-Jumping Jacks/ or 3x jumprope.

** NOTE: Get hydrated before starting the workout. Get used to NOT getting drinks while working out. Wait till you're done unless you absolutely have to. By absolutely, I mean your tongue is getting glued to the roof of your mouth and you KNOW FOR SURE you're hurting. Be smart about it, use good judgement.


Wednesday, August 18, 2010

OUCH. Things might get messy..

This is a short, yet furious one. Great little gag you can pull on your friends.. looks like nothing special at first, but boy, does it pack a punch. Great indicator of overall power.

Workout for 8/19:

Barbell Thrusters 65/45 max
Pullups (assisted/rows if needed)


Monday, August 16, 2010

This is what separates us from the rest.


For Time:
-Ring Pushups
-Ring Rows
8 Sumo Deadlift High-Pull (45/65lbs) after each set

So you'll do 3 Ring Pushups, 3 Rows, then 8 SDHP; 6 Pushups, 6 Rows, 8 SDHP; and so on.

See you all out on the track.

Post time to comments! Do it!

Sunday, August 15, 2010

Because anything worth doing is hard.

Well, another week is ahead of us. Hopefully you guys get a chance and get together for these. I'm trying to keep you all outdoors as much as I can since the weather is nice and we have that privilege. Besides, fitness comes in very handy outdoors. Indoors entails too much comfort, and we don't like freebees.

This week's UNCOACHED workouts:

For time:
Run 100m, 20 Burpees
Run 200m, 15 Burpees
Run 300m, 10 Burpees
Run 400m, 5 Burpees


Hang/Swing on Pullup Bar for
5 min

I suggest doing this workout on Friday, if you can.

For time:
400m Walking Lunge

*Every step, the trailing knee MUST KISS THE GROUND. If it doesn't, then you didn't do a lunge, you merely took a step. Walk back and FIX IT!
Again, 400 meters is ONE lap around the track at Drake stadium.

My friend Rob Ord discussing the "pleasures" of training in the great outdoors:

Saturday, August 14, 2010


Your weekends are YOUR time. Please enjoy them! Do something AWESOME! Something worthy of bragging about. Learn to play a new sport. Go to the beach. Swim. Hike. Play. ENJOY!

Thursday, August 12, 2010


Here's a few studies I've been digging up. PLEASE READ THEM!! Pass them on. Post comments.


MOST heart attack vicitims have LOW cholesterol

Statins benefit those with ALREADY LOW CHOLESTEROL
stop taking those pills. They're doing nothing... "The findings may also lead to a more important role for the blood test high-sensitivity C-reactive protein (hsCRP) in assessing cardiovascular risk."

Japanese stroke clues: are there risks to low cholesterol? Worry more about your work capacity and let your body decide the rest.


Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet.
All This means is that we should eat the way we were designed to eat.

A Paleolithic diet confers higher insulin sensitivity, lower C-reactive protein and lower blood pressure than a cereal-based diet in domestic pigs.
I know we're not pigs, but this really highlights the importance of eating naturally and, this study also addresses the C-reactive protein (hsCRP)issue.

Rapid health improvements with a Paleolithic diet
For those of you that may have missed the showing of "FAT-HEAD". The body responds rather quickly if you let it.


These are the cards we used to warm up with today. They're a great tool for traveling with or using daily.


It's gettin' hot n' heavy

Thursday 8/12 Workout:

15 min AMRAP
30 x OH Lunge 35lb/25lb max
15 Ring dips*/ bench dips

* ring dips can be done either with rubber bands strung down from the ring support bar, or with toes on the ground, gently pushing to provide just enough lift to help the arms do the work.


Watch first

Then this one wmv MOV

enjoy and post rounds to comments.

Wednesday, August 11, 2010

Pull Up Assist rubber bands.

Many of you have been interested in pull ups. That warms my heart. The assist band are really the way to go to perfect the pull up. Don't bother with things like lat pull-down machines or bicep curls, they'll make those muscles strong, but they won't strengthen the MOVEMENT. The bands WILL.

We get our bands at Iron Woody Fitness. You can also get them at jump stretch or even at Amazon. Either way, get a variety soo you can use different levels of assistance for various different workouts. Those sites have lots of cool toys, but be sure to ask us before you spend money on things you'll never use.

Now get out there and tear it up!

Tuesday, August 10, 2010

Getting strong. Because it's better that way.

Strength is what separates us from each other. Everyone can remain weak and complacent; that's the easy way. Of course there is always someone else who can be counted on to do something that is "too hard". At what cost though? Why not be the one that others ask for help? Physical strength will help. In fact, the mentally tough and resilient, tend to also be physically tough and resilient and visa-versa. Many of you have already noticed the dramatic and unmistacable connection between the physio and psychological.

Workout for 8/10:

5 x 5 Deadlift
Go heavy, get strong.

rest 3 minutes

tabata SLAM BALL
8 x 20 seconds:10 seconds work:rest

* Note: NOON, and 5:30 will meet out in the courtyard of the Wooden Center. Thanks.

Strong people are harder to kill than weak people, and more useful in general.
- Mark Rippetoe

Post max loads to comments.

Monday, August 9, 2010

Location changes for tuesday, 8/10

The morning classes will meet in Pardee Gym, while NOON and 5:30 will meet in the courtyard of the Wooden Center. Thanks

Sunday, August 8, 2010

Weathered Veterans of BHIP

Here are the two workouts for you all to do:

1. Death By PUSHUPS: 1 extra pushup on the minute, every minute until failure to complete all pushups in a minute. (just like "Death by 10m")

----------------- Rest 3 Minutes ------------------------------

3 minute max squat
3 minute max situps
3 x 20 hollow rock, 20 superman

2 minute max squats
2 minute max situps
1 x 20 hollow rock, 20 superman

*Post your death round.

2. 10 x SPRINT 40m

1:3 :: Work:Rest

So if it takes you 10 seconds to complete a 40m Sprint, then you rest for 30 seconds before beginning the next effort. Try to stay consistent for all 10 sprints. Maintain good form. All-out efforts.

* Post your best and worst times.

Wednesday, August 4, 2010

Count this instead

Workout 8/05/10

Run 400m
21 Kettlebell Swings
12 Pullups

A few girls, being girls, doing this workout..

We will surely scale the run and pullups as needed. We'll use the rings for rings rows, but definitely try to do the band-assisted pullups if you can.

This will be a good benchmark for your conditioning and strength. It's an assessment, so you'll want to go all out!

Enjoy. :)

We ain't lyin' to ya.. Cut the Grains.


Does it count?

Not everything that can be counted counts, and not everything that counts can be counted.
- Albert Einstein

Those of you who can in to get measured today, THANK YOU! The bean counters need these numbers so they can sleep better at night. But as we've discussed before, these numbers are pretty arbitrary for us, especially at this point. The scale doesn't know what you've gone through, over the last 12 weeks, to drop or gain weight. The scale gives no advice and doesn't criticize. It won't make you feel any better about yourself. All it does is tells you how hard gravity is pulling on you, and the tape measures merely illustrates how much air your torso displaces. A bunch of scientists decided that they needed those numbers as indicators to some bigger ideas. If those number mean that we can keep going with the program, then lets let them have it, but we know what we have to do. We must get stronger. We must do more pushups/pullups/squats/cleans/laps and not even break a sweat.

Tomorrow I want everyone to bring a little extra steam. Bring some extra of that stuff the scale can't count. The stuff that can't be measured in inches. Only in by another person who has seen the depths of what you have. Let's do it!! Get Pumped.

Tuesday, August 3, 2010


So the first 12 weeks were fun. We built a sturdy foundation based on proficiency of movements at higher intensities. We optimized our software a bit, if you will. We learned to breathe, range of motion, ACCURACY, balance, agility, Coordination.

Now our main goal is strength. We need to expand our skillsets to increase our strength; both mental and physical. We'll focus on physical in our workouts, and the mental will follow suit. Physical strength is probably the most important aspect of our health and fitness (Ripp, Starting Strength). With increased strength, we can venture into the land of power and stamina using precision and speed along with everything else we've covered.

We must continue venturing into the unknown and conquering it. That is how we will get stronger. Once we get stronger, everything else will improve alongside. I call it the Reagonomics of fitness: strength trickles down.

A stronger man is a happier man.
- Mark Rippetoe

Workout 8/3:

Clean & Press

Find your 1 rep max of your clean and press. Work into it. Warm up really well. Once you feel like you're at the upper limits of your maximal weight, use about 7 attempts to try and secure an official weight to record. Please note all loads lifted and failed attempts as well.

Check out the instructor. Love it!

Enjoy and post loads and thoughts to comments. Thanks

Monday, August 2, 2010


your times and loads in the comment section of the workout for others to view and compare. I feel this is important in order to maintain the community aspect of our accomplishments. DO IT!