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Big ups to Josh Howey and Danielle Worden!

Josh finished 4th in the state for wraastling and Danielle finished 3rd in the state for powerlifting

Entries in nick bewick (13)

Beast Mode: Bewick and Man-Bennis

I was actually really happy with how the for-quality overhead squats looked on Tuesday. And the people who didn't stay the for-quality route all hit a pr: Jay with 195, Erica with 145, and Shakes with 165.

Among the for-quality group we started to let some people move up within the long, boring sets. Mr. Bennis and Nick worked their way up to 115 lbs at the 5:30 session and repped out. Here's how they looked.


Quote of the Week vol. 275

"The key is not to prioritize what's on your schedule, but to schedule your priorities."

- Stephen Covey

Somehow, no matter what time of year, Lindsey, Shakes, and Nick always find a way to the Champions Club.

One Year Anniversary: Bewick

On this day one year ago, Nick Bewick joined the gym unsuspectingly; after a very prolonged phone conversation he stopped in for what he thought was a meeting with me, only to find himself sweating through his work pants after burpees and kettlebell swings.

Nick is what I like to call a chronic thinker. He believes he's smarter than most muggles so he'll ponder and articulate and accent his words and actions very percisely in order to illustrate this mental brilliance. The only problem is YOU JUST WASTED THE LAST 2:30 OF THE WORKOUT THINKING ABOUT BOX JUMPS INSTEAD OF JUST DOING THEM!

One of my basketball coaches always says "people are who they are" and for that reason, despite all of the teeth grindings he's caused me, I'm overwhelmingly grateful to have Nick Bewick as part of the Champions Club family. In terms of the earlier post about figuring out who is "one of us," Bewick is exactly what we need: an oddball who has his priorities lined up pretty damn well. He values technique and longevity in movement, is dedicated to mobility, and is starting his son, Cameron, off on a great note by throwing him to the cubs at the Babies session.

We've had quite a few good Nick moments over the past year. We found out he's strong as an ox when it comes to pushing and squatting. Running and jumping are much improved. He's now Casey Colussi's personal ring row coach. And the graduations:

First push-up: December 2017

First rope climb

First pull-up

You don't have to always like someone to be appreciative of them. And I know I can speak for everyone in saying Nick makes the Champions Club better and we hope he's around for many more years to come!

Congratulations and keep up the work my man!

Quote of the Week vol. 266

Me: "Hey Nick, as this new house thing is going down, let me know if you need to come in at an odd hour or something."

Nick: "Thanks but I should be good. I just schedule things around this. I'll make it work."

You are not busy.




"For the first Halloween of my life, I feel defeated, unappetized, and drained. Good night, sweet candy."

- me. Organic Roasted Seaweed

Remember, the Babies/Middle School kids Halloween Workout is tonight. Come in at 5:30 with your costumes and Trick-or-Treat for an hour before heading back to the gym for a workout. And please point Reggie's biceps in the direction of the house that gives out Organic Roasted Seaweed. We will see that it is taken care of in a swift manner.

New Graduate: Bewick

The string of pull-up graduations continue with our good friend Nick Bewick. He's been working on this one for a bit, and during the warmup of the five thirty session this afternoon his first pull-up finally came through!

Keep it going bro! Next up is the handstand!

Pics of the Week: Babies, Bewick, Collin (who?), and C'mon NuNu

So a few entries this week, first of which comes from cousins from our Babies session, Jacqueline and Ashlee, enjoying the warm weather last weekend.

Next, if you hadn't noticed we've been without our sweat fiend Nick Bewick for the past week. That, apparently, is because his family is on vacation, and he sent in this picture from Rainier National Park.

Hopefully we see them back soon (including Cameron, who is a new member of the Babies crew).

Next up we have a surprise appearance from a Champions Club OG after Tuesday's session:

You're beard's weirdAnd lastly, NuNu wanted to make sure everyone knew he did the runs on Tuesday without shoes. Except...


Campus Improv Eats - Bewick For Dinner

This evening Nick Bewick sent me a picture of his post-4:30 pm-workout meal: the classic spaghetti and meatballs.

Here's the breakdown:

  • Protein: Meatballs. Balls of meat. Four fantastically round, gooed together, probably spicy, meat chunks.
  • Carbohydrate: The noodles. Pasta sauce.
  • Fat: I think the label he sent me said there was some fat in the sauce.

Win or loss: Loss. Look, I'm Italian and I absolutely love any and all forms of pasta. Olive Garden is glorious, and white bread is best used for spaghetti sandwiches. Unfortunately, noodles (even the "healthy" kind) are very dense in carbohydrate, making it very hard to balance out. I understand it can get tricky, because if you balled up the noodles, they'd probably cover asmuch area as the meatballs, and it would be easy to think you're even up on protein and carbohydrate. But in reality, for the picture above, there is about thiiiiiiisss much protein and thiiiiiiiiiiiiiiiiiiiiiiiiiiiissssssssss much carbohydrate. Change the noodles to broccoli and the carbohydrate content would probably be so low you would need to add more. And yes, this is post-workout, but I still prefer to use common sense; you can never go wrong with finding balance.

Next time. Two option here (assuming the spaghetti has to be eaten): my first preference is to count this as a cheat meal and just load up as much pasta on your plate as you can until you start growing spaghetti hair like those Play-Doh things. In other words, count your losses, enjoy the spaghetti, and just get back on track with the next meal. Number two would be to just cut the noodles not quite in half, but close to it, keep the same meet content, and add some nuts with the balls of meat (lol) to compensate for the noodles not holding you over for long. It's important to remember that you can still find balance in classic meals like hot dogs, hamburgers, pizza, and spaghetti if you really want to.