Monday, April 25, 2011

Up and Away

Looks like things are running smoothly. Everyone know what to do and should be doing it well. Meanwhile, we'll be grooming yet another boat-load of motivated people. It's all coming together, folks.

The first 12 weeks of BHIP are called the "On Ramp". Just like the I-405, the on ramp gets your car up to speed so you can merge in without disrupting the flow (we all wish that was reality on the 405). The main focus of the on ramp was proficiency at intensity, accuracy, balance. Doing things quickly and safely, progressively. Basically, we want to optimize the software and enjoy any physical changes we can get.

Now that the software is dialed in, we want to upgrade the hardware while still refining the software. We want to get stronger. Plain and simple. We want to become more "load-bearing" so that we can fight gravity better. We can build upon that strength with speed and power and quickness, but without strength, it's impossible. So lets focus on getting stronger. Pushing yourself to lift more, lunge more, squat more. If you have the opportunity to lift heavy weights in class, please don't waste it by not lifting your maximum potential. Cardio conditioning is fun but the real magic happens with strength. No one has ever been classified as being "too strong". Let's see if we can change that.

Here's some more work to strengthen with:

warm up well

1. 10 minutes of arm circles. Alternate directions as desired. Keep your arms straight out to your sides. If they drop, stop the clock and continue once ready to resume. Go until all 10 minutes are accounted for. Yes, your shoulders will burn, big deal; just keep spinning.

Rest 5 min

2. Death - By - Push ups
On the minute, every minute, add an additional push up until you fail to complete all of the required push ups in that minute. RECORD YOUR SCORE.
* Your score is the last SUCCESSFULLY completed round. NOT the round that you failed on.

Rest 5 min

3. Tabata: choose a single sport
Row, Swim, Bike, Spinning Bike, Sprint, Treadmill, Crank
20 seconds ON :: 10 seconds OFF

row: set the damper setting to 8 or higher
Swim: wear a shirt for added resistance and count in your head if needed.
Bike: Find a hill
Spinner: set the resistance for an uphill sprint after a 2 minute warm-up
Sprint: Find a hill
treadmill: set incline to at least 10, set pace to your fastest mile time
crank: same as spinner


Get up and move around:

Sitting All Day: Worse For You Than You Might Think

Tuesday, April 19, 2011

The Return of the SQUAT and some Running too!

For your enjoyment, please complete the following at some point this week.

1. Warm Up---Include some really good squats within your warm up.

2. Hold the bottom of your most excellent squat for 5-10 minutes. Keep it active. Don't just go to sleep and hang out in your joints. It should be challenging but therapeutic. End it when it becomes deleterious.

3. Complete 100 of your most excellent squats for TIME. Record.

4. Do a brief running warm up/some running drills. Then, do 10 x 40meters Sprints (run as fast as you can safely). Aim to be consistent with your time; so, recover on your walk back to the starting line or as long as it takes you so that you can be consistent (approximately 3-5 times as long as it took you to run the 40 meters).

If running will not benefit you, then do 10 x 50meters Rowing. Recover 3-5 times as long as it took you to row 50 meters.

5. Stretch.

If your body is calling for something more, consider the following: Stretch. Do some warm ups. Play with the kids. Walk the dog. Play sports. Take a yoga class. Dance. Climb a rock. Hike. Ride your bike. Have some fun.

Is Sugar Toxic?

Farmers market at UCLA?? Sweet!

Thursday, April 14, 2011

The Race So happy to be on this crazy, awesome BHIP trail with all of you amazing people. See you on the track on Friday.

Monday, April 11, 2011


Last week was AWESOME! Everyone made new friends, assimilated well, and worked together. Get ready for MORE. Much more! It's only going to get better. We have a lot of fun stuff in store for you all.

we're going to give you all another week off from supplementary work so that everyone can acclimate nicely. Feel free to do whatever activities you wish, but keep in mind that rest is when you get strong. If you think you could use a good day of rest, your body probably agrees.

Keep up the good work everyone, and stay tuned for more updates via this site and email.

Rock on!

Thursday, April 7, 2011

Location change for 4/08

Please be advised:


ALL BHIP classes will meet at the IM field adjacent to Drake stadium. There will be a track event at Drake.

The entrance is just below Drake stadium if your looking up bruinwalk.

And if it is raining, then class will be canceled.

Thank You Much

Tuesday, April 5, 2011

Onwards and Upwards

The classes are huge. It was good to see such a good turnout in class. Everyone brought that fire that we've grown accustomed to.

This week will have no supplementary workouts as we will have to acclimate a bit to the schedule and the programmed workload. For now, 3 days of high-intensity training will suffice and will also demand maximal recovery time from the body. So please be sure to listen to your body and act accordingly. If you were planning on doing some extra training for any reason and you feel crummy, please rest; you will only benefit from a little extra rest. Rest is when we get strong.

Also, please arrive to class ON TIME. We will start class promptly to accommodate for the larger sizes and we cannot hold up large groups of people because one person is late. Please let us know well ahead of time if you have some sort of issues that may prevent you from arriving on time. We'll do our best to help you but the 3-burpee rule still applies and will be enforced.

We encourage you all to use the comment board to not only post your performance and progress, but also to provide feedback and to stimulate productive discussion.

Thanks you all for your dedication to being WELL. Please check in often as we will post relevant information as frequently as we can. We will be using this blogspot site as our source of communication with all non-onramp participants of BHIP.