What Catch, Mobilized Strength, and ABC's have in Common!

[Dan Chomycia]

Alright after getting the demos up, I'm ready to do some serious ABC's something I dreamed about since Coach Szolek finished the book. I decided to multi-task and create a Combination Routine with both ABC's and Catch. I added a little fuel to the fire by doing a density cycle with it. Cue the crazed grin! :twisted:

I'll be doing this exercise,
ABC Front Pendulum to Flag Press with a Swinging Grip Switch.

The exercise is explained in this post.
A little bit of Catch for your ABC's (http://www.profcs.com/app/aftrack.asp?afid=79892&u=http://circularstrengthmag.com/forum/viewtopic.php?t=2253&start=0&postdays=0&postorder=asc&highlight=)

I started my first session today,

Warrior Wellness - Getting closer to putting my foot behind my head.

Mobilized Strength - Dropped back down to the Slow and Smooth Protocol with the 10's at Full Choke going to work my way towards middle Choke this week.

40 sets of 5 reps in 40 minutes ABC Front Pendulum to Flag Press with a Swinging Grip Switch!

Important to note that the Grip Switch is done after each rep is completed. Since the Grip Switch envolves a Front Swing it makes 2 reps feel like 3. :D

Total Reps=200

RPE=9
RT=7

My technique got alot better in this session and it was tougher than I thought! I would have done better except the Bruiser is wearing in some new calluses and removing some unecessary skin from my hands. When these clear up I will do it again. Probably on Monday.

Talk to you soon!

[Dan Chomycia]

Andrew,

Do you own Warrior Wellness?

[Dan Chomycia]

Andrew,

It is true that experimenting is one of the best ways to find out something for sure.

But let me ask you a question, what part of the material isn't clear to you?

Hope I can help.

Talk to you soon!

[Dan Chomycia]

Catching up after the holiday,

Last week had some minor health issues to attend to, also had some problems with my training approach the brutal ABC Kinetic Chain I devised causing some CNS problems. The tip of my right middle finger was losing feeling. After getting an outside opinion from Coach Szolek he recommended that I refine my technique and do some exercises to release the tension that this KC built up.
:idea:
I spent most of last week doing Warrior Wellness and Skill practice to refine my technique.

Today was a great day. I’ve recently been given a bicycle to play with so I took it to the gym. :D

Warrior Wellness
Back was a little uncooperative so I decided use the Active Appetizer Principle to get my self in the mood for training.
Since I love to try new movement exercises. I spent some time playing bridge work.
Created some new ways to express the bridge!

One-handed Bridge 2/1 R/L
RT= 5
RPE= 8
I can accomplish the exercise, but just barely.

One-legged Bridge 1/1 R/L
RT= 4
RPE= 9
A little shaky, it is surprisingly more difficult.

Coming soon!
One-hand & One-leg Bridge!
Got it with one set of limbs will work on the other.

Learned the Walking Bridge.Had a great time learning this and then putting it to use in a race against my friends!
I didn’t win the race but I had plenty of fun.

I really enjoyed the rest of the day by riding with my friends down to the waterfront.
I probably got 8 miles or more on the bike today.

I finally took some pictures of myself to chart my progress from training log HIIT seems to be Catching on! (http://www.profcs.com/app/aftrack.asp?afid=79892&u=http://circularstrengthmag.com/forum/viewtopic.php?t=1886) to current. I have since lost about 30lbs in about 6 weeks!

Here’s the pics!

http://www.circularstrengthmag.com/images/danbefore.gifhttp://www.circularstrengthmag.com/images/danafter.gif
Talk to you soon!

[Scott Sonnon]

OUTSTANDING WORK!!! Amigo, I've seen all the hard work you've done, and I'm honored to have been with you along the way (even when you didn't like me there so much :wink: ).

I'm going to post this over in the Open Discussion forum so others can see your incredible transformation!

[rbibbs]

Congrats Dan! Awesome results in no time at all.

Hey, on the finger tingle thing... very familiar as part of the brachial nerve compression I've had several times. It also shuts down certain shoulder muscles when I get it. Once was from weights (rest were external trauma). An asymmetrical overtension in the upper traps sets it off, when I've continued training through fatigue and overbraced there. Haven't had it since I got Clubbells... but they're only 10#. Anyhow, that might be a clue as to where to watch for that strain. Lots of unloaded neck/shoulder articulation seems to expedite recovery.

[Dan Chomycia]

Thanks guys! I had to rely upon the Active Appetizer from Mobilized Strength to keep my self working so hard and of course my friends Coach Sonnon & Szolek helping me tap my potential!

Today was wonderful!

Warrior Wellness – Elite
I’m calling it elite because I’m starting to do it very differently than the Advanced program you see on the tape. I’m taking it in new directions that haven’t been done before!
Today I added some complex movements to my 4 Corner Balance Drill. I’m not sure how to describe it yet.

Did some more Multi-Planer Bridging.
Worked on different ways to move in and out of the bridge!
Tried to replicate yesterday but it was to soon and my strength wasn’t there will try again tomorrow.
I cut my ABC Density numbers in half and gave my self a 30second rest between sets.

17 sets of 6 reps with the Bruiser ABC Front Pendulum to Flag Press with a Swinging Grip Switch

RPE=7
RT=7

This program feels more sustainable and fits better with the rest of my training.
The finger numbness still happens but it goes away after awhile. I will keep monitoring my technique and watch out for those clues! Thanks Rick!

Talk to you soon!

[Scott Sonnon]

Your new variations on the 4CBD are amazing, bro.

[Dan Chomycia]

Thanks Coach!

Here todays fun!

Warrior Wellness – Elite
Worked on refining the 4 Corner Balance Drill into a seamless transitional exercise that moves down to the floor and back up between different portions of the exercise.

Mobilized Strength – Beginner’s Program with the 10’s at Full Choke with the Slow & Smooth Protocol. Will work towards Mid-Choke at the end of the week.

Multi-Planer Bridging
2/2 One-Handed Bridge-ups
RPE=9
RT=6
These were a little better on technique but not any easier yet.

3/3 One-Legged Bridge-ups
RPE=8
RT=7
May technique with these improved I can get into these easier.
I found it easier to start from a Bridge instead of a collapsed position to get your foot placement.

Knuckle Bridge Push-ups
These are reverse push-ups from a bridge where you touch your head to the floor from a Bridge and then back up. It’s like doing a Knuckle push-up upside down!

At the end of my demonstration video on my website is the Threading Bridge. I have created a Kinetic Chain with The Threading Bridge and the Knuckle Bridge Push-ups.
I'm calling them 3-D Knuckle-ups (http://www.profcs.com/app/aftrack.asp?afid=79892&u=http://www.circularstrengthmag.com/images/3dknuckleups.AVI)
This KC is great just make sure you use soft ground to start!

Talk to you soon!

[Dan Chomycia]

6/3/04:

I had a lot of work to catch-up on so I decided to take an Active Recovery day.

Warrior Wellness – Elite
This took care of the hours tension build-up from sitting at my desk.

Looking forward to training with my friends tomorrow.

6/4/04:

Welcome to back to the fun!

Warrior Wellness- Elite
Could hardly get through my workout because of the entertainment value of today’s explorations.
I couldn’t do spinal ROM without falling over laughing!
It was a fun and creative session.

Here are some of the highlights.

5/5 R/L One-handed Bridge-Ups
RPE=8
RT= 8
My RT got alot better which enabled me to do more reps!
I got distracted by the fun we were having so I completely forgot to do the Leg Bridge-ups! :oops:

Some variations on the Forearm Bridge.

Forearm Stand into a Forearm Bridge.
Almost got this one down, just need to be able to hold the stand a little longer so I can control the descent of my legs more.

Back arch Racing.
Too much fun!
Talk to you soon!

[Dan Chomycia]

6/4/04

Warrior Wellness – Elite
Felt an increase in my ROM at the 4CBD with my right heel starting to slip behind my head. I do not know what will happen if I get my foot behind my head it could get stuck must be careful.

Next Week I will go back to the 5# Clubbells with Mobilized Strength. The 10’s are a bit much to handle right now with all of my other training. I will most likely start creating the next Program for Mobilized Strength.

15 sets of 7 ABC Front Pendulum to Flag Press with a Swinging Grip Switch.
I used 30 seconds rest since these take quite a bit of time to complete.
RPE=9
RT=8This was tough because it was at the end of the week. I had some major DOMS in my arms already from some much Bridging activities yesterday.
I will definitely get some much needed rest this weekend.

Talk to you soon!

[Dan Chomycia]

6/7/04

Warrior Wellness
Body is feeling very tight so I just did the minimum, I will see how I feel tomorrow.

15 sets of 7 ABC Front Pendulum to Flag Press with a Swinging Grip Switch with 30 seconds rest.
RPE=9
RT=9
Technique got a little better but I still have some DOMS from last week. Should be able to move better tomorrow.

Talk to you soon!

[Dan Chomycia]

6/8/04

An issue developed to where I need to change my training. I have to take it easy and do active recovery for the rest of the week.

Warrior Wellness

6/9/04

Warrior Wellness

6/10/04

Warrior Wellness
Some limited Bridge Work.

Talk to you soon!

[Dan Chomycia]

6/11/04

Warrior Wellness
Bridge Work

6/12/04

End of the Week.
Warrior Wellness
Bridge Work
Took Photos for the Magazine.

My issue is starting to resolve will resume Body-Flow Activity next week.

[Dan Chomycia]

6/14/04

The issue from last week is all but resolved. I’m starting to feel like my self again. 8)

Mobilized Strength – Intermediate
This is a work in progress, testing out new exercises to create the next step for Mobilized Strength Practice.

Warrior Wellness – Elite
My foot is starting to slip behind my newly shaved cranium when doing the 4CBD. I hope I don’t get my foot stuck back there and fall down. :oops:
The tension I was holding in my lower back is gone.

Multi-Planer Bridging & Body-Flow
Good Session, wasn’t as strong as last time I trained but it will come back.
15 Bridge Knuckle-ups
RPE=8
RT=9

3/3 R/L One-handed Bridge-ups
3/3 R/L One-legged Bridge-ups
RPE=8
RT=7
Wasn’t really hard just didn’t have the strength there today. I probably didn’t help that I was in such humorously entertaining with Scott and Doug. I created some new movements within the scope of Multi-Planer Bridging just got to get the movement fluid and name it.

Talk to you soon!

[Flatland]

Congrats on the new 'do! Nothing better for training in the summer months. (In fact, that's why I did it in the first place)

Are you guys doing any other positional work or kinetic chains to dovelop the ROM to get your foot behind your head in the 4CBD, or is it just focusing on relaxing into the movement?

Scott Hagnas, CST
Camas, WA

[Dan Chomycia]

Scott,

I use the extreme ranges to melt away tension, Today I just found that I have some tension locked away behind my knees. I practice some of the poses that Coach Sonnon does to release some of the tension as well.

Mostly just making an effort to do the 4CBD better each day!

As for the do, well it's all lot of weight off my mind :!: :lol:

Talk to you soon!

[Dan Chomycia]

6/15/04

Had some business to attend to.

6/16/04

Warrior Wellness – elite
Just above the last knot in the back of my head!
I think Coach Sonnon will beat me to this achievement.

Multi-Planer Bridging
Still having a lot of fun with this,
Doing the Shin and Forearm Bridges.
Pushing further in the Hand Bridge towards my heels.

6/17/04

Today was interesting;
I found new tension behind my knees when I experimented with the Downward Facing Dog pose. So I will be working on through that tension more often.

Warrior Wellness – Elite

Multi-Planer Bridging
Strained my neck try too hard to push my head towards my heels in the Hand Bridge. It reminded me of my training at AMC where Grappling some of their fighters left me in similar condition. Will focus on rehabbing this in tomorrow’s session.

Talk to you soon!

[Dan Chomycia]

6/18/04

Warrior Wellness – Elite
Neck needed some extra attention from yesterday.

I will be taking some time off of the Multi-Planer Bridging to do some Body-Flow and some poses.
Downward Facing Dog
Spinal Rocks
Shoulder Stand
Neck already feels better than yesterday.

6/21/04

Warrior Wellness – Elite
Mobilized Strength – Intermediate
The new exercises are being developed that will challenge the CNS and help to eliminate SMA.
Downward Facing Dog
Spinal Rocks
Shoulder Stand
10 mile Bike ride through town.

3x3 L/R One-Arm push-ups
3x5 L/R One-legged Squats
RPE=7
RT=7Always wanted to try these have some good plans for them.

Talk to you soon!

[Dan Chomycia]

Discovered that my body fat is at 8% today!
The last time I tested it was last summer, and it was at 21%.

That's Cool! 8)

[Scott Sonnon]

You did tremendous work, brother! You should be very proud of everything you have put into your transformation! :mrgreen:

[Flatland]

Way to go, Dan! :)

Scott Hagnas
Camas, WA

[Dan Chomycia]

Thanks Guys!

6/22/04

Warrior Wellness – Elite
Legs are getting higher and some of my dream variations are getting closer to reality.
Downward Facing Dog
RT= 7
RPD= 8
Spinal Rocks
Shoulder Stand variations. Multi-Planer Bridging – Scorpion Bridge (http://www.profcs.com/app/aftrack.asp?afid=79892&u=http://www.circularstrengthmag.com/images/scorpionbridge.AVI)
By request from Coach Sonnon, I continued to work on what is now the Scorpion Bridge.
It took me about 3 weeks of infrequent work to accomplish it. Scott was my eyes and told me where I needed to go with it to make it look cool. It is definitely built upon the work from the Threading Bridge and the 3D Knuckle-ups which are featured on my new website.
Check it out for your self. If you want to know the steps leading up to the Scorpion Bridge read my article “Threading Bridge” in this month’s issue of CST Magazine (http://www.circularstrengthmag.com/25/).

Talk to you soon!

[Dan Chomycia]

6/23/04

Trail Run

Breakfast 10:30
2 ½ Cups of Oatmeal plain
1 liter of Water

Warrior Wellness – Elite
Legs are getting higher and some of my dream variations are getting closer to reality.


Downward Facing Dog
RT= 7
RPD= 8
Spinal Rocks
Shoulder Stand variations.

Bike Ride approx. 12 miles.
Had lunch late and paid for it dearly.

Lunch 4:30
4 Hot Dogs
4 Slices of Wheat Bread
1 liter of water
Had to sleep soon after, I think it was because I waited so long to eat after training so much.

Dinner 8:30
2 Cups of Oatmeal
1 Banana
1 liter of water

One slice of bread before bed.

Reading the “Potatoes Not Prozac” book by Kathleen DesMaisons
Currently on step 1.

Talk to you soon!

[Connie Brown]

Wahoo Dan! Can't wait to see you and all this new stuff at Epsilon.

[Dan Chomycia]

Thanks Connie!

6/24/04

Breakfast 11:00
4 hot dogs
4 slices of wheat bread
½ liter of Water

Bike Ride approx. 4 miles.
Felt good went at pretty fast pace with some short sprints.

Lunch 1:30
1 cup of oatmeal
1 banana
½ liter of water

Warrior Wellness – Elite
Downward Facing Dog
RT= 7
RPD= 8
Spinal Rocks
Shoulder Stand variations.

1 set of 5/5 L/R reps one handed push-ups
2 sets of 3/3 L/R reps one handed push-ups
RPE = 9
RT = 6
3 sets of 6/6 L/R reps one legged squats
RPE = 9
RT = 6

Dinner 5:00
2 hotdogs
2 slices of wheat bread
1 cup of brown rice

Talk to you soon!

[Dan Chomycia]

6/24/04

Snack 8:00pm
2 hotdogs
2 Slices of bread

Had some writing to do late tonight.

10:00
½ cup of Oatmeal

[Dan Chomycia]

6/25/04

Breakfast 10:30
2 Cups of Oatmeal
1 Banana
½ liter of Water

Rode bike to and from the Gym approximately 4 miles.
Warrior Wellness – Elite
Took things easy today because of the DOMS from yesterday.

Multi-Planer Bridging
Did some leg raises from my article Threading The Bridge (http://www.profcs.com/app/aftrack.asp?afid=79892&u=http://www.circularstrengthmag.com/25/chomycia.html).
New Kinetic Chain - Forearm Stand over into a Forearm Bridge.
It was fun and found it by accident as you can imagine. :oops:

Lunch 2:30
¼ Sub Sandwich (It was a large Sandwich)
½ liter of water

Dinner 6:30
1½ Boneless Pork ribs
1 Cup of Brown rice

Late Snack 10:30
1 Cup of Oatmeal
Back to the writing for Catch DVD!

Talk to you soon!

[Dan Chomycia]

6/25/04

Breakfast 11:00
2 Cups of Oatmeal
½ liter of Water
Ate too late still felt a little full during my pratice.

Rode bike to and from the Gym approximately 4 miles.
Warrior Wellness – Elite
Added to my personal variation of the 4CBD.

Multi-Planer Bridging
Played with some yoga poses.
Rabbit
Shoulder Bridge
Shoulder Stands
Back Bend into Back Bridge
New PR I got into the Forearm Stand without the use of my head.
Forearm Stand into a Forearm Bridge, was able to descend a little slower this time.

3x3 One-handed Push-ups
1x5 One-legged Squats
My legs were unusually fatigued today. So I couldn’t finish the Squats without risking overtraining.

Lunch 2:30
3 cups of Brown Rice

Lunch 3:00
1½ Cups General Tso’s Chicken
¼ liter of water
It was Grocery Day so my meal structure was off.

Dinner 10:00
1/3 lb. Beef
1/3 lb. Chicken
11/2 Cups of brown Rice
My day was a little strange after lunch couldn’t get home until late to eat.
Feeling Foggy now.

Talk to you soon!

[Dan Chomycia]

Breakfast 12:00pm
2 Cups of Oatmeal
4oz Chicken
Got up late so I'm going to compress my eating times to recover and stay on Schedule.

Lunch 3:00pm
2 Cups of Brown Rice
5 oz. Hamburger

I'm finding my writing is easier after Lunch is processed.

Dinner 6:30
8 oz Chicken
2 Cups of Rice

Snack 10:00
1 Cup of Oatmeal

[Dan Chomycia]

6/28/04

Breakfast 10:30
2 Cups of Oatmeal
½ liter of Water

Warrior Wellness – Elite
The neck strain that I sustained a week ago is almost completely healed.
My ROM in the 4CBD will be coming back. I hope to soon be able to put my foot behind my head. Right now just below the Crown of my head.

Multi-Planer Bridging
Hand Bridge - felt good was able to go a little deeper.
Rabbit
Downward Facing Dog
Went a little farther in this one.

Lunch 2:30
2 Bagels with Cream Cheese ( wheat & pumpernickel)
1 Odwalla Superfood
Wow these superfoods have a lot of sugars, I could feel it.

Lunch 4:00
6 oz of chicken
2 Cups of oatmeal
.5 liter of water

Dinner 7:00
8 oz of Pork
11/2 Cups of brown Rice

Snack before Bed
1 potato with Sour cream.

I Cycled almost 20 miles today,
My legs are pretty sore, and I'm going to bed early.

Talk to you soon!

[Dan Chomycia]

6/29/04

Breakfast 11:00
2 Cups of Oatmeal
2 Sausage patties
½ liter of Water

Warrior Wellness – Elite
A little stiff from yesterday’s Ride. Neck still has a little tension left in it.

Got to see the brand new 35’s with better handles they are very cool.

Multi-Planer Bridging
Bridge Push-ups 3 for each limb.
Rabbit

Lunch 2:30
2 cups of Oatmeal
3oz Sausage
.5 liter Water

Dinner 5:30
7 oz of pork
2 baked potatoes with sour cream
.5 liter of water

Talk to you soon!

[Dan Chomycia]

6/29/04

Breakfast 11:00
2 Cups of Oatmeal
1 bannana
2 Sausage patties
½ liter of Water

Warrior Wellness – Elite
A few days ago I had some what I commonly refer to as “growing pains” which interrupted my sleep patterns and fatigued whole system. I’m relieved that I shared them with my Coach because I was thinking my body was getting weaker. I had significant strength loss and didn’t understand what the cause was. I will take it easy this week and hope it comes back next week.

Rabbit
Downward Dog

Lunch 2:00
2 cups of Oatmeal
3oz Sausage

Dinner 5:30
4 oz of pork
3 Cups of brown jasmine rice with sour cream & Salsa
I felt that I prepared more rice than I should eat.
I will only prepare 2 cups next time.

I seem to be eating very soon and often during the day. I’m wondering if I shouldn’t space these out more.

Talk to you soon!

[Dan Chomycia]

6/30/04

Breakfast 10:30
2 Cups of Oatmeal
1 banana
1 Sausage patties
½ liter of Water

Warrior Wellness – Elite
Just did a light session because it seems I’m a little under the weather. I’m still feeling a bit of strength loss, after having tested it with some Double Catch Exercises. I could not sustain these for long. Just long enough to see if what I have in my head could work as an exercise. It will, this is great!

Lunch 1:30
Half a TBA Sandwich (Turkey, Bacon, Avocado)
.5 liter of water

Dinner 6:00
12 oz of pork
2 Cups of Oatmeal
Since lunch was light I wanted to eat plenty of protein.

Before bed
baked potato
Banana

Talk to you soon!

[Dan Chomycia]

7/2/04

Breakfast 10:30
2 Cups of Oatmeal
4 oz of chicken
½ liter of Water

Warrior Wellness – Elite
The strength is starting to come back! Plan on returning to Body-Flow soon!

Lunch 1:30
BLT on wheat
Fries
.5 liter of water

Dinner 7:00
12 oz of pork
2 Cups of Oatmeal

Before bed
baked potato


Talk to you soon!

[Dan Chomycia]

7/3/04

Breakfast 10:30
2 Cups of Oatmeal
10 oz of pork
½ liter of Water

Warrior Wellness – Elite
My legs are getting more flexible.
Downward facing Dog
New PR in the Sitting Forward Bend can grab my heels!

Body-Flow
200 Spinal Rocks (Hurdler Split & Foot Stomp)
100 Double Leg Swoops into a Shin Box.

Lunch 3:00
10 oz of pork
1½ Cups of brown rice
.5 liter of water

Talk to you soon!

[Dan Chomycia]

7/3/04

Dinner 7:30
6 oz of beef
2 cups of oatmeal
1 apple
.5 liter of water

Snack late
½ Egg salad Sandwich on wheat
Baked potato before bed.

Talk to you soon!

[Dan Chomycia]

7/4/04

Breakfast 3:00pm
2 Cups of Oatmeal
8 oz of beef
1 apple
½ liter of Water

Lunch 5:00
5 oz of beef
2 Cups of oatmeal
.5 liter of water

Dinner 9:30
6 oz of beef
2 cups of oatmeal
1 apple
.5 liter of water

late
Baked potato before bed.

Talk to you soon!

[Dan Chomycia]

7/6/04

Got up at 7:00
Assisted Coach Sonnon at the Photo Shoot.

Breakfast 10:00
5 egg Omelet
1 piece of Wheat toast
½ liter of Water

2 mile walk
Spent most of the day yesterday & today completing the Script to Catch as Catch Can.
Lunch 1:30
5 oz of beef
1 Cups of oatmeal
.5 liter of water

Dinner 9:30
6 oz of beef
2 cups of oatmeal
.5 liter of water

late
Baked potato before bed.

Talk to you soon!

[Randell Waddell]

Folks,

We were introduced to aspects of Catch as Catch Can during Delta.
You may have seen some of the video clips presented on the forum here as well.

It introduces another unique dimension to Clubbells, the training can be very challenging, it has a multitude of levels of sophistication, and is FUN.

Congratulations Dan, on getting the material ready for "putting out there".

Cheers
Randell :D

[Dan Chomycia]

Thanks Randell!

7/7/04

Breakfast 11:00
1 cup of oatmeal
.5 liter of Water

Warrior Wellness
Downward Facing Dog
Sitting Forward Bend
Worked on the Combination Routines for Catch, the advanced one is gonna be sick! My CNS is still buzzing! No one has done this with Clubbells before!

Lunch 2:00
3 oz of beef
4 oz of chicken
1 Cup of oatmeal
.5 liter of water

Dinner 5:30
3 Cups of fried potatoes
.5 liter of water

Talk to you soon!

[Cilian McHugh]

Great work man! Really stoked to hear more about CATCH!

[Dan Chomycia]

Thanks Mac!
Everyone will be hearing much, much, more about Catch very soon!

7/7/04

Breakfast 10:30
1 cup of oatmeal
.5 liter of Water

Warrior Wellness – Elite
Concentrated on holding for time 5 breaths.
Downward Facing Dog
Sitting Forward Bend
Rabbit
Vibration Drills

Worked on the Advanced Combination Routine for Catch,
I have got the sequence and all of the moves learned. I just have to bring it all together and polish it. There are about 17 different exercises in the Combination Routine most of which are next level versions of exercises you have never seen before. I can’t wait for everyone to see it!

Lunch 3:00
4 oz of beef
1½ Cup of Brown Rice
.5 liter of water

Dinner 7:30
9 oz of beef
2 oz Sour Cream
1 oz of Cheese
1½ cup of oatmeal
.5 liter of water

Talk to you soon!

[Niko]

Hello Coach Chomycia,

Very inspirational!! Look forward to your Catch course and of course I have great interest in intermediate, advanced, elite and uber elite programs for your Mobilized Strength Program. The higher you aspire the more you inspire!

With repsect,

[Dan Chomycia]

Thanks Nick!

The higher you aspire the more you inspire!
That would make a great Quote.

7/7/04

Breakfast
I missed breakfast today.
It messed up my energy levels for the whole day.

Warrior Wellness
Mobilized Strength - Intermediate
Created some new exercises for Mobilized Strength, getting more of a handle on where it might go. Need to focus on Catch for now.

Lunch 2:30
7 oz of beef
2 oz of cheese
2 oz of Sour Cream
1 oz of Salsa
1 Cup of Brown Rice
.5 liter of water

I revised the script for Catch again I added a little more content.
Practiced it during the revision.

Dinner 6:30
9 oz of beef
2 oz Sour Cream
1 oz of Cheese
1½ cup of oatmeal
.5 liter of water

Talk to you soon!

[Dan Chomycia]

7/10/04

Breakfast 10:30
5 egg omelet w/ cheese, sour cream, & salsa
1 cup of oatmeal
.5 liter of water

Worked with Coach Sonnon on Catch.

Lunch 2:30
7 oz of beef
2 oz of cheese
2 oz of Sour Cream
1 oz of Salsa
1 Cup of Brown Rice
.5 liter of water

Dinner 6:30
5 egg omelet w/ cheese, sour cream, & salsa
.5 liter of water

Warrior Wellness
Practiced late,
Did some one-arm push-ups three sets L/R,
Set 1=10 reps
Set 2=7 reps
Set 3= 5 reps
Total Reps=34 which is a new PR!
RPE= 7
RT= 8

1x5 One-Legged Squats
Going slowly to make sure my knees stay strong.
RPE= 6
RT= 7

Talk to you soon!

[David_11]

Coach,


do you feel that all the one-arm pushups and one -legged squats leave you a little tensed up at all?

I found while doing these exercises, as outlined in the Naked Warrior, By Pavel, that these exercises made me strong but very bound up and tense in my range of motion. Do you experience this at all and what do you do to relieve this?

[Dan Chomycia]

David,


do you feel that all the one-arm pushups and one -legged squats leave you a little tensed up at all?
Not especially.

I found while doing these exercises, as outlined in the Naked Warrior, By Pavel, that these exercises made me strong but very bound up and tense in my range of motion. Do you experience this at all and what do you do to relieve this?
I did when I tried them Pavel's way, then realized first hand the difference between High Tension & Selective Tension.

General versus Selective Tension Techniques

Even when people begin to internalize this distinction (typically at about 3 months of training) they still lack the ability to use proportional force to accomplish the task. This may be caused by general (or "high") tension strength training, as training in it, to the exclusion of Selective Tension strength training, may neurologically program your muscle software to either turn on or off, rather than the dimmer switch it needs to be for real-world activities outside of the bubble of the gym.

This fact manifests no more obviously than in martial arts. If you maximally tense with each technique attempt, your tension screams loudly at your opponent telegraphing your every move. You also lose mobility, sensitivity to your opponent’s responses, and drain energy like a sieve.
With my background in Martial Arts & CST I found out very quickly that High Tension techniques encouraged me to perform like a board binding my Flow.
I had to adopt my own way of performing the same function without limiting my movement potential. Hence my own way of performing the One-Arm Push-up as well. To do this you must use more of your structure and your movement to get the same work done. Efficiency VS.Effort. I would reference the Screw-ups in Maximology as an alternative to push-ups. Because regular push-ups are so common people don't think about the tension they create as well. This should get you started on seeing the difference.

I should also recommend Mobilized Strength (http://www.profcs.com/app/aftrack.asp?afid=79892&u=http://www.circularstrength.com/mobilized.html), because the Weighted Slow & Smooth Protocol teaches your body to understand how to create Selective Tension in extreme ranges of motion.

To recap High Tension Does make you strong but at the Price of your movement potential. I would rather keep my movement efficiency and add resistance to it to create 3-D Strength.

Talk to you soon!

[David_11]

ok Coach,


So what your saying is you took a movement, sophisticated it to fit your personal goals....and have continued to progress to make the movement more efficient, there by strengthining yourself for a 3-D world?


Coach,

Could you also expand on the theory and practice that went into you using selective tension involving these exercises? I am sure most people have to grunt and groan during these exercises, so can you please give us some insight as to these specific exercises and the thought that went into them?

[Dan Chomycia]

So what your saying is you took a movement, sophisticated it to fit your personal goals....and have continued to progress to make the movement more efficient, there by strengthening yourself for a 3-D world?
In a word, yes.
Strength is a Skill.
Pavel's Skill is to tense the entire body making it like rock so it is easier to lift the body with one appendage.
My Skill is using my entire body's capabilities to help that appendage do its work easier.


can you please give us some insight as to these specific exercises and the thought that went into them?
David, it was more feel than thought, I had been training with Body-Flow for years and have developed my physical expression through selective tension. So once I tried doing it the other way it really felt wrong. Like I was creating shackles of tension in my body. I even came close to tweaking a few muscles because it was an advanced exercise in High Tension. I was definitely a beginner to that technique. So I asked my self how could I do them and came up with what I have now. Coach Szolek gave me some feedback to keep my structure in place and I finally figured out "MY" technique.

Thank you for your questions David, I will be using them to create an Article for CST Mag. Where you'll get to see what I come up with in video and pictures. Hopefully it will answer your questions better.

Talk to you soon!

[Dan Chomycia]

7/12/04

Missed Breakfast this morning except for a Bratwurst @ 12:00.

Warrior Wellness – Elite
Back is moving super fast these days not quite sure why.
Finalizing the Advanced Combination Routine for Catch I’m about ¾ of the way through the routine and can do all of the moves in sequence sewn together. Tomorrow I expect to be finished creating it and can work on mastering it until it is time to shoot the DVD.
Those who are coming to the CST in Philly will get a sneak peek at this material. :D
I'm getting excited! :twisted:

Lunch 4:00
4 egg omelet
1 bratwurst Diced
2 oz of Sour Cream
1 Cup of Oatmeal
.5 liter of water

Dinner 7:30
9 oz of beef
1½ cup of oatmeal
.5 liter of water

Talk to you soon!

[Dan Chomycia]

7/13/04

Breakfast 11:00
1Cup of Oatmeal
5 egg omelet
.5 liter of water

Warrior Wellness – Elite
1 hour trail run

Lunch 2:00
7 oz of beef
1 Cup of Oatmeal
.5 liter of water

Finished the Advanced Combination Routine for Catch! It was a long 2 hour session that left me barely able to produce 2 demonstrations for Coach Sonnon & Family. The final count on the exercises is 21. Most of which are Advanced Catch Exercises, not the Basic Exercises that will be taught on the DVD. For most Clubbell® Swingers the basic program will be more than challenging. For this Advanced Combination Routine I pulled out all the stops and really pushed the envelope. It was designed manly for demonstration purposes so any one who has liked my Demo on my website will thoroughly enjoy this part of the DVD.

I also managed to get in about 15 miles on the bike today.

Dinner 7:30
10 chicken
1½ cup of oatmeal
.5 liter of water

2 Bratwursts before bed with mustard.

Will be offline until next week!
Talk to you soon!

[Dan Chomycia]

7/19/04

Breakfast 12:00
1Cup of Oatmeal
7oz of beef
.5 liter of water

Bike Ride – 2 hours
RPE=3
RT=10

Lunch 4:00
1 Cup of 10 grain hot cereal
2 oz of Peanut Butter
3 egg omelet with Salsa
.5 liter of water

Dinner 7:30
2 Multi-grain pancakes
2 tbsp of Peanut butter
.5 liter of water

[Dan Chomycia]

7/19/04

Breakfast 12:00
2 multi-grain pancakes.
With peanut butter
.5 liter of water

Warrior Wellness – Elite
Back moving very fast in the Spinal Circles almost fell over.
Scorpion Bridge
Downward facing Dog
Threading Bridge
Limb Raises from Bridge

Practiced my weak spot in the Routine for Catch-22. The name came from when I miscalculated earlier about how many exercises are in the advanced Combination Routine. After rewriting them late one night and numbering them. I discovered that there where 22 exercises in this Combination Routine. It is certainly the longest Combination Routine I have ever created.

I created a new exercise to park the Clubbell directly from a Blob.
I’ll call it a Blob Park.
Coach’s orders are to rest for the next 2 days so I will only do my Warrior Wellness & Mobilized Strength.

Snack 3:00
Tbsp of Peanut Butter

Lunch 4:00
1 Cup of 10 grain hot cereal
7 oz of beef
.5 liter of water

Dinner 8:30
1 can of tuna
1 tbsp of Mayo
4 slices of Flax loaf
7 of beef
.5 liter of water

Talk to you soon!

[Dan Chomycia]

7/23/04

Breakfast 11:00
1 cup of hot cereal
With peanut butter
.5 liter of water

Warrior Wellness – Elite
I need to move slower because even though my back is able to move fast doing so builds tension. So I will go slow tomorrow concentrating the Slow & Smooth Protocol once again.
Downward facing Dog

In preparation for Catch-22 I’m using the Phi sequence to peak for the filming. Today was a light day. Tomorrow will be a moderate day.
When for trail run after ROM - 30 minutes.

Lunch 2:30
8 oz of pork
1 tbsp of peanut butter
.5 liter of water

Dinner 5:30
6 oz of pork
1 multi-grain pancake with Peanut butter.
.5 liter of water

Talk to you soon!

[Dan Chomycia]

The filming was an amazing process! I haven't found that much challenge since the first time I trained with Coach Sonnon at my first ROSS camp years ago. The good thing about the filming though was the people. I couldn't have done it with out Coach Sonnon's encouragement and experience and Doug's help to prepare. Nikolay was the man who made the project come alive, so thanks to him as well.

I have been resting since sunday and will end this log and start another one using the Phi Sequencing to do a 3 week sequence envolving Core Activation.

Talk to you soon!