Sunday, October 31, 2010


This week's workouts:

For Time:
10 Broad Jumps
10 Pushups

5 min max squats
4 min max situps
3 min max mountain climbers
2 min max pushups
1 min max burpee

Rest 1 minute between.
Record max reps

*note* Please treat these workouts for what they are.. Workouts. They are intended to make everyone stronger and better conditioned to move the body quickly and safely and sometimes even move more than your own body. I've personally had to drag/carry and pull other people out of various predicament. You don't always get tp pick the time, place, or person, but you get to choose to act. The more prepared you are in conditioning your own self, the more prepared you are to help someone else. Invest more in yourself, and you can contribute more to others.

Do not treat these workouts as a chore. If you didn't enjoy it, please let us know. Your feedback is how we program. We look at your performance improvements, but your sentiments are just as important.

Thank You All for your continued efforts.

Have a fun week!

Monday, October 25, 2010

fishy oil

7 Fish Oil Benefits Proven by Research

More Articles

Slurp the stuff up as you read this. I wear grandma was right when she told me this stuff would cure ANYTHING. Now I'm the one preaching it, but at least a bunch of nerds with microscopes are on my side too..

A stronger man (woman too) is a happier man (and woman).

Here's the sweat-storm workout for the week:

12 Min Amrap

-10 Pushups

-50 Jumping Jacks

5 x
30m Burpee Broad jumps
30m lunge walk

so burpee out 30 meters and lunge walk back to the starting point. Group up for this one especially

It's no surprise to me, and the others I hope, that those of you who are enjoying this the most are the same ones who are pushing yourselves to lift HEAVIER weights and going harder through the discomfort boundaries. You know who you are and so do I. You get what you put in, and you're getting a lot. It's inspiring to see.

Some, on the other hand, are sand-bagging. Taking heavy-lifting days in stride as if they don't matter, strolling around, dragging ass all over the place. It's bullshit. You're selling yourself short because it's just easier that way. Sure enough, you're going home dissatisfied with an empty feeling that someone got short-changed. That someone was you. Take responsibility for it and figure out what you want out of yourself. We, the coaches are interested in making you all FITTER (stronger, faster, powerful, resilient, mobile, etc). If that's not what you're interested in, then make that clear to yourself and we can move on from there; UCLA offer something for everyone. Just remember, nothing is more satisfying than putting it all out there on the line and pushing yourself to conquer a level of discomfort. Keep that in mind next time you're debating yourself on whether to add a little weight or breeze through and hope tomorrow brings you victory.

over and out

Tuesday, October 19, 2010

12n class is moving to the Pardee Gym. Don't want any of you sweeties to melt!

Monday, October 18, 2010

Another week, another opportunity to get healthier.

Here's the workouts for this week. I suggest using the the track and grouping-up.

SPRINT for time:
Full Recovery (1-2 minutes)
*Scale accordingly to sustain proper (GOOD) form. Push yourselves!

Do Friday.
Death March
400 Meter Walking Lunges
For time.
If you feel like stopping to rest, just keep lunging.

Those of you that are indeed committed are showing it, and we can tell. It is awesome! It's blatantly obvious as to who's in-it-to-win-it, and who's just floating by, coming to classes occasionally at convenience. Health and fittness is a life choice, just like careers and cars. You cannot be an observer and expect to get fit by osmosis. That's silly. You might as well throw in the towel early before you hurt your ego even more. Or, you can step up, stop making useless excuses (we don't really care either) and DO THE WORK. That's all you have to do. If you're ready, willing, and able, we want YOU. If not, step off your high-horse and get out of the way before life mows you down. Have fun this week!

Tuesday, October 12, 2010

Read.. then SQUAT!!

Read the article first:


A little more incentive to get your butts down and dig for the depth. Practice makes Perfect. You might not feel your strongest in the right position, but it's the only way to get strong, especially in THAT position and through the full range range of motion. I'd really like to see people slowing down the workouts to get a little more depth. Especially on the independent workout days. You'll have plenty of opportunities to impress the stopwatch later on when your squat looks mastered. Until then, proficiency of skills and movements is the goal. Crawl --> Walk --> Run.

It's for your own good.

Watch this video

same vid, but in WMV

Monday, October 11, 2010

Be GREAT! Why not?

The Rusticles was nice and posted workouts for this week. I would not have been so nice. Wake up, people. It's your choice. Many of you are fading. Get back in the game. It's not too late. It's never too late. You did it for 3 months. Remember? That was not a fluke or a challenge for a designated period of time. It was you changing your life. So, forget the excuses. I've heard them all before and so have you. Reach out to your fellow BHIPsters (we'll be emailing the list of contact info for those who didn't mind sharing their info later this week) or not. You don't need anyone or anything to do this. You just need to stop making excuses and do the work. No more "trying." Just do it. Get out of your damn way and move your ass. Be GREAT! Why not?

boo friggity hoo


12 min amrap:
50m sprint
10 jumping squats
8 pushups

2 x
-25 burpees
-30 lunges
-35 situps
-40 squats

Note: Due to the continuously reducing number of people attending and taking advantage of the workouts, we MAY stop putting them up. Perhaps an a la cart method might be better. We encourage those of you who continue participating and who do indeed take advantage of the weekly workouts to attend some of the other classes offered at The Wooden Center (IFT, IFT Barbell, Intro to Barbell, etc.) or start getting creative and come up with and share your own workouts. We WILL continue the coached workouts on tuesdays and thurdays. PLEASE KEEP COMING TO THOSE.

Wednesday, October 6, 2010

statins and niacin … a concerted effort?

statins and niacin … a concerted effort?

You can, and SHOULD

Here's two musings from two different people about mindsets and motivation and such.

You SUCK as a Man

This article is not sugar-coated, but rather blunt. I like this one.

Excellence or mediocrity? It’s a mindset.

This one is a podcast and not very abrasive. Also good though.

Enjoy. Post comments.

Monday, October 4, 2010

Read these two articles!! Read em!

Low-Carb Wins

Saturated fat has nothing to do with heart disease, yet starches play a huge role.

So you thought you knew the truth when the advertisements preached low-fat as if it was a cure. Think again. The lesson here is not that eating one thing is better than another, but rather that it's important to be informed as a consumer instead of believing things in blind faith.

Doctors get paid to when you visit them, they want you doing that more. Pharmas get paid when you pop pills, they want you doing that more. Food companies get paid when you get hungry, they want you doing that more. Don't be a sucker.

Sunday, October 3, 2010

Do More!

Here's yet another week's worth of workouts. Bear in mind that everyone is growing stronger and more powerful and faaster. As such, you must expect more out of yourselves. Better performance, stronger lifts, faster and more sustained sprints. You must get proactive about this. You are in the driver's seat; no one else. It will depend on you as to whether you want to dig deep and find comfort in discomfort to become better, or if you're in a good place and don't care to improve. Either way, success is a choice.

10 x 50 meter sprints

1 work : 3 rest

Stay consistant!

4 Rounds for Time
- 400 meters sprint
- 50 squats

*Scale accordingly

There is no such thing as "building lean muscle". It's all lean and you need more of it. -Rippetoe

Friday, October 1, 2010

Meeting place.

Unless otherwise instructed. We will always meet at the track. The next person to ask the fitwell consultants will pay a hefty toll. Something that rhymes with slurpees.