Phase II WOD II

A1 Seated 110 deg DB press neutral grip 4-5reps x5 @ 50X1 rest 100sec
A2 Ring Pullups neutral grip 4-5reps x5 51X0 rest 100sec

B1 Close Grip Bench 4-5reps x4 @ 51X0 rest 100 sec
B2 Pendlay row 4-5reps x4 @ 5110 rest 100 sec

C DB cobra on ball 14-15reps x3 @ 20X0

rested 10 min

30 tire flips, jump in and out per flip
time= 3:19

Phase II WOD 1

I just finished phase one of my structural balance program. It was three weeks long and I saw some major gains in some of my lifts. Started part II today..

A1 Snatch grip deadlift 4-5x5 @ 51X0 rest 100 sec
A2 Glute Ham raise (pause at horizontal) 4-5x5 @ 51X0 rest 100 sec

B1 1 1/4 split squat (DB) 4-5x4 @ 5011 rest 100 sec
B2 One leg ShekF ball 4-5x4 @ 51X0 rest 100 sec

C Knees to elbows, stop-pause at horizontal 6-8x3 @ 21X0

Dennis Marshall from Crossfit Garden City is writing this program for me...great guy.

Training

Saturday-

3 sets
45 sec AMRAP Squat clean thrusters 95#
45 sec AMRAP Box Jumps 24 inch
45 sec AMRAP DB swings 55#
45 sec AMRAP Burpees
Rest 6 min

56,57,52 reps

Sunday Rest


This upcoming week i will repeat every workout from last week starting on Monday with Day 1 and on Saturday I will choose another OPT Big Dawg Workout.

This past Friday my wife and I went on a small road trip to Point Rock NY to an amazing swimming hole with our dog Rondax. The swimming hole was on the East branch of Fish Creek, 10 miles north of Rome NY. It was about 10 feet deep and wide. There was a spot to jump off about 8 feet off the water, that was a ton of fun. We spent about an hour swimming and floating down stream. The following day we headed out to Candaugia Lake in Richfield Springs. Did some great fishing and swimming with my 10 year old cousin and caught a nice 16 inch bass. We also discussed some important eating habits and I think that went well. Today (Sunday) I will be watching the World Cup and heading out to Erieville Reseviour for more fishing and swimming. This summer has had amazing weather and I am taking full advantage of it.

Things I've been working on..
1) Waking earlier than normal, trying to find my natural circadian rhythem.
2) I have eliminated all nuts and replaced with oils/cheese/some nuts/avocado. I had an intolerance from the nuts and im noticing better energy levels throughout the day.
3) More flexabilty in my hips, hoping for some relief with my thorasic tightness
4) Proper balance with my squatting, ive been favoring my left side

Next week my wife Alicia starts a full-time Crossfit/Structural Balance Program which we are both extremely excited about. This is gonna be fun...watch out!!

Im out for now...enjoy the weather!!

Training

Wednesday was rest.
Consisted of foam rolling and quick nap

Thursday: Training same as Day 1 Structural Balance
1 hour swim with Rondax (our dog) in the local stream

Friday:

A1 single arm barbell farmers walk 25 yrds x2 4 sets (rest 75)
A2 Split stance Single Arm OH DB Press 8 x 4 @ 4010 rest 75

B1 Double Arm barbell Farmers walk 40 yards x4
B2 Side Lying DB external Rotations 8 x4 @ 4010
B3 Powell Raise 8 x 4 @ 4020

Day 2 Structural Balance

My new homeade adjustable dumbells, oly weights fit on them perfect.

A1 Incline DB chest press @ 4010 8x4 rest 75sec
A2 Supinated Chinup @ 4010 8x4 rest 75
A3 Seated DB external Rotation @ 4010 x3 8x3
@ 8000 x1 6x1
B1 Flat DB chest press @ 4010 8x3
B2 Kneeling DB row @ 4010 8x3
B3 Bent over trap 3 @ 4010 8x3

Felt real good in this 90 degree heat.

Day 1 Structural balance program

A1 Peterson Stepup @2111 12x4 rest 75sec
A2 Supine hip extention with knee flexion on swiss ball @ 4010 6-8 x4 rest 75 sec

B1 DB split squat @4010 8x4 rest 75
B2 Good morning @ 4010 8x4

C1 Lower abdominal 3 @ 4020 10/leg x3 rest 60
C2 Reverse Hyper @ 3014 8x3 rest 60
*held onto my GHD machine backwards

This workout felt good, the most painful and biggest eye opener exercise was the abdominal 3, wow my TVA finally woke up.

Upper body tommorrow



Those of you who dont know me, may be asking yourself why is he doing a program like this and not crossfitting? This is the time of year where i feel individuals need to work on their weaknesses in order to improve their overall fitness levels. For me I have muscle imbalances that need to be straightened out. I know my work capacity will decrease during this cycle but im hoping that the other benefits i get from it will outweigh the negatives. We shall see....... :)

IM BACK

Sorry I have not posted in awhile, lots going on here. I'll update those of you who dont know what ive been up too.
I injured myself (subluxed left pelvis), 1 week before the northeast regional championships this year, I was training too hard too close to a competition along with other things. Lesson learned. The injury lead me to review my flexability and my diet. I have learned alot of shit in the last 3 months and I will be sharing that info with you in the upcoming weeks/months.

I have also been working on starting my business Crossfit Optimum Performance Training East. Its a work in progress but Im getting closer to applying for affiliation and the grand opening!!

I have been hired by Hamilton College to start a functional fitness based program on there campus starting in the Fall. I am extrememly excited to bring this style of training to there school and am confident it will be a huge success.

As far as my training goes, I have been following James Fitzgeralds Big Dawgs blog for almost 2 yrs now and the results from his programming is scary. Warning to those looking to start his program, jump in when you feel you are ready but be 100% committed to it. I will be leaving the Big Dawgs Blog for 8 weeks starting July 5th. Dennis Marshall from Crossfit Garden City will be writing a Poliquin structural balance program for me. I am looking to improve my strength balance between both sides of my body and my brain needs a little break from a stopwatch. I'll be ready to eat bees when I finish that program, and will start to prepare for sectionals.



Interesting stuff..

Tight hip capsules and piriformas can lead too a tight lumbar and thorasic spine. I just figured this out the other night. I have had a tight left thorasic spinal erector for months and i stretched the hell out of my piriformas and holy shit my back completley released

Your TVA muscles act as a natural weight belt, GET THEM STRONG

Light=Sunshine=Cortisol Release=Daytime Activities
Wake at the same time each day 5-6am, and get to BED same time every night 9-10 pm. Your body physically repairs from 10-2 and from 2-6 psychological repair. SLEEP!

Dont cut calories to lose weight

Read "How to eat move and be healthy"


Thats it for now.
Im looking to help individuals with nutrition plans and goals for free. Shoot me an email.



Josh