Author Topic: btay - tastes like parkour (HIpk)  (Read 81089 times)

Offline Gregg HIPK

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Re: btay - tastes like parkour
« Reply #120 on: October 03, 2007, 03:57:27 PM »
Tue: CF WOD: rest day
5/8ths WOD: L-sit 30+30+30+15+15, Frog 40+28+23+15+15, No tuck lever, HS 30+30. [on wall]
Leg and back stretches.

Wed: 3/8 WOD: Tuck lever 30+32+27+31, HS 30+30 [on wall]

Offline Gregg HIPK

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Re: btay - tastes like parkour
« Reply #121 on: October 04, 2007, 02:37:22 PM »
Wed: 10+10+10 push-ups, 15+15+15 squats, QM up & down stairs.

Thu: Watched Ozzi's palm spin video. Went out and tried it. It's not pretty. I can do it, barely, on a low rock, pool stair rail. R elbow and L shoulder are getting sore.

Offline Gregg HIPK

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Re: btay - tastes like parkour
« Reply #122 on: October 05, 2007, 02:38:02 PM »
Thu: 9 fingertip pull-ups, L dips, lunges. Leg stretches.
CF WOD: Back squats x30. Used 4 gallons water [34#]

Night PK: Pi'ikea. Some more palm spins [lame]. Wall climbs. Kong to precision [sloppy]. Cat leaps to muscle ups [leg assisted]. Balance walk on 8" posts x3. Balance walk on 4" posts - lost balance/ came short every time. Last time got to next to last one. Underbars, vaults, paid attention to my landings. Climb around on skids/ crates/ compacted cardboard/ unstable surfaces. Monkey ups. Cat crawl. Minor precision stuff.

I looked at a gap leap I'd done before [in daylight]. I just couldn't do it at night.

Fri: R elbow and shoulder hurt. 2 1 hand assisted pull-ups [L].

Offline Gregg HIPK

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Re: btay - tastes like parkour
« Reply #123 on: October 08, 2007, 11:00:14 AM »
Sat: rest day. Very sore R arm/ shoulder. Spent hours crawling around/ kneeling/ lying on concrete, trying to connect and disconnect all the little wires. 2 hr guitar lesson with J on the beach. Nap 2 hr. I've noticed I don't eat or sleep as well on the weekend. It trashes me out, and then I lose the beginning of the week, trying to recover.

Sun: CF WOD: JT: HSPU [did declines] 21+15+6+3, Ring dips [did on chair] 7+4+4+3+3 +15 +3+3+3, Push-up 21+15+5+0+4 My arms were jello.

Pull-ups 5+5+5+5+5, squats 10+10+10+10, Back squats [w/34#] 10. Tried glute ham raise down a few degrees to chair then back up. Cramps on 3rd one.



 

Offline Gregg HIPK

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Re: btay - tastes like parkour
« Reply #124 on: October 08, 2007, 02:56:06 PM »
Forgot - spend Saturday afternoon/ evening stretching, and working on flex exercises.

Mon: break 1: "Save Akebono". Tried to drag 520# 40m on a bed sheet from carpet to tile to carpet. I couldn't even budge 520#. Poor Akebono would die in the fire. I could drag 360# 40m. Also, I hit a door frame, so he might have been hurt. Goal: Save Akebono.

Break 2: CF WOD: Weighted pull-ups: 8.5# [gallon of water], 33# [keyboard amp between knees - that was difficult],  48# [office chair - only 1/2 pull-up, the chair got stuck between the racks. Did this twice.] 33# [keyboard amp - broomstick thru handle.], Moved my "pull-up bar" to a different location. 48# [office chair - broomstick under armrests. Basically no weight for first couple inches.] 48# [lowered armrests so broomstick was tight against back of knees. This time the pull-up bar started bending. Did not get a full rep.], [12 oz cup of water, held in my teeth. As I pulled, the cup tipped, and I sucked water down the wrong pipe.] This shows some limitations of makeshift/ improvised training materials. :)



Offline Gregg HIPK

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Re: btay - tastes like parkour
« Reply #125 on: October 09, 2007, 03:53:29 PM »
Tue: Break 1: CF WOD: 50 squats, 100 rope jumps [x5] = 24:49

Break 2: WOD: "Cindy" 5 pull, 10 push, 15 squats [max in 20 min] 7 sets in 14:06. My arms were so wasted I was doing 1 or 2 pulls, 1 or 2 push ups at a time. Break, massage arm, try a couple more.

Some minor vaulting, vault to precision, last 1/3 of my 50 m pk interval training loop, bla bla bla.

Offline Gregg HIPK

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Re: btay - tastes like parkour
« Reply #126 on: October 11, 2007, 11:42:12 AM »
Wed: WOD: Arms are still trashed. After several tries, > 60 sec on my frog planche, so time to graduate to tuck planche! Did some tiger push-ups. 5+10 with feet up. Goal = 60 sec tuck planche.
CF WOD: rest day. 

Offline Gregg HIPK

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Re: btay - tastes like parkour
« Reply #127 on: October 11, 2007, 03:18:43 PM »
Thu: pull 4x5, pseudo-planche push-up 4x5, tiger pu 5+5+10+5, pistol R 4+4.5+5!+6.5!, pistol L 2.5! +1.5+2+3!, hspu [neg] 1+1+1+2, ham/ glute raise [with rope] 1/4+1!+1 [R calf pain]

L pistols 3+1+3+4! + 1R +1L = 20 decent pistols today :)

Goals:
"Kanani" [3.5 mi] < 27 min ..... DHMU 1 ..... FTPU 1 on 3/4" ledge or less ..... HSPU 2 ..... Pistol: R 3x5, L 5x3 [it's a balance problem?] ..... Ham/ glute raise 1 ..... "Save Akebono": Drag 520# +/- 40 m on a sheet ..... 60 sec tuck planche ..... 60 sec tuck lever


Offline Gregg HIPK

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Re: btay - tastes like parkour
« Reply #128 on: October 12, 2007, 01:11:32 PM »
Thu: PK training: HI: 2h vaults, monkey vaults, wall traverses, tree work, laches, balance work, precisions 6-7', cat to cats, wall climbs, wall shimmies, under-chains, cat crawl, landings, roll practice, desensitization - shoulders on large gravel.

2 errors: 1 landing - 1/2 on manhole cover. Could have twisted ankle. Didn't check all surfaces - one fence thing came off. I fell back all of 3". I bashed it back into place.

Fri: WOD: Warm-up: 50 jump rope, 10 lunges, 10 push-ups, Active ROM neck, shoulders, elbows, hips, knees, legs x10 each direction. WOD: 5x5 jump squats, 3x5 clap push-ups, 5x5 dynamic lunge [change legs mid-air], Could not do clap pull-up. Bar is not fixed, so only 1 kipping pull-up - bar slid all over equipment rack. Scary. Slightly hurt R shoulder. I'll be doing plenty pull-ups later.

Offline Gregg HIPK

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Re: btay - tastes like parkour
« Reply #129 on: October 13, 2007, 10:43:27 AM »
Fri: CF WOD: Only partial  :P 1 mile, 30 pull-ups, 100 push-ups [half normal, half tiger], 150 squats

Offline Alissa J. Bratz

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Re: btay - tastes like parkour
« Reply #130 on: October 13, 2007, 12:55:24 PM »
What's a tiger pushup?
She followed slowly, taking a long time,
as though there were some obstacle in the way;
and yet: as though, once it was overcome,
she would be beyond all walking, and would fly.
--excerpt from Going Blind, Rainer Maria Rilke

www.madisonparkour.com

Offline Gregg HIPK

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Re: btay - tastes like parkour
« Reply #131 on: October 13, 2007, 02:24:26 PM »
Sat: CF WOD: Mary: 1 HSPU [down only], 2 pistols [down only], 1 pull-up. Bother. Enough of that. Rest day? No. I refuse to give up that easy.
5[chair]+10[desk] tigers, pistols [3+1R, 2L], 1 pull-up, 15 push-ups

The tigers I learned are from BeastSkills. They're supposed to help build up to doing hand stand push ups. Tiger push-up at the bottom of the page...

I'm using them as my substitute for HSPUs right now. I did 3 HSPUs Sept 20 [or so], but haven't been able to do one since. It's really aggravating. That's how my training has constantly been. Drunkard's Walk = two steps forward, one step back.

Or, happier image, like Latin dancing, which I tried for the first time last night. Usually I don't have the coordination for couples dancing, but last night I had fun, and didn't get stepped on much. I only stepped on my wife's foot once. Good side effect of PK training?

Another good side effect of PK training: I haven't been able to scrub well since a car accident 12+ years ago. My shoulders would fatigue out really fast. Cleaning the tub/ bathroom the other day, I noticed that I didn't have pain. I actually had a lot of power... power to scour.

Time to go to job 2: WBM. Maybe I'll do better.

Offline Steve Low

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Re: btay - tastes like parkour
« Reply #132 on: October 13, 2007, 07:26:55 PM »
Hehe, sounds like you're getting awesome benefits from Parkour applied to real life. That's cool.
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Offline Ozzi

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Re: btay - tastes like parkour
« Reply #133 on: October 18, 2007, 01:26:30 PM »
Last night I was trying to work out the physics of jumping. It's been too long, and my math skills are very rusty. These are my rough guesses of accelleration from gravity: [I know it's 9.8 m/s but 10 was easier to work with]

1m @ .25 sec = 4m/sec = 9 mph
3m @ .50 sec = 6m/sec = 13.5 mph
6m @ .75 sec = 8m/sec = 18 mph
10m @ 1 sec = 10m/sec = 22.5 mph

My current mass is 74 kg [163#]. I should be able to calculate the force needed to jump the various heights. I don't have time right now... or remember the formula. I should also be able to calculate the force of impact from those heights [If I landed bad]...

You lost me on this one?
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Offline Gregg HIPK

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Re: btay - tastes like parkour
« Reply #134 on: October 18, 2007, 01:55:43 PM »
Re-reading Steve's "Maximizing Jumps and Sprints", and Higher-Faster-Sports.com. Also, finished writing long posts to chipset about training for the mile.

Sleep - almost narcoleptic. It's a problem. I was watching "Jump Britain" to stay awake. I couldn't even stay awake through that. My body was shutting down almost every time I sat still. Fod Sunday, Monday. I don't remember Tuesday. Oh yeah, worked evening at WBM, and fod. Yesterday went to Kaiser. I weigh 172.8 - so I've put on about 8# of muscle and toned since starting PK.

Offline Gregg HIPK

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Re: btay - tastes like parkour
« Reply #135 on: October 18, 2007, 04:51:53 PM »
Hey, Ozzi -

My calculations were way off. If you check, Steve Low and Dave from NASA gave me the correct calculations a couple days later. I don't really understand it, despite all their explanations. What I do know, is the higher you jump from, the force of impact increases exponentially. If you land bad, the forces are also much much higher than a good landing.

Hope you have a great time at the HIpk jam this Sunday. I am SOOO bummed I can't make it. Maui to Oahu is just too far to swim.

Fartlek: 5 min on elliptical. I decided I'd go 15 sec at 300+ rpm, then recover. After the first one I thought "This is so easy" but after 4 minutes I was starting to feel it. Took longer to recover. Top speed was 344 rpm.

Today is many minor computer issues - I'm currently 5 hours behind schedule on something that needs to be done in 3 hours. It's one of those days. I also need to be in 3 places at once. If I can just get this one project going... grr  >:(

Offline Ozzi

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Re: btay - tastes like parkour
« Reply #136 on: October 18, 2007, 08:13:04 PM »
Wed: 10+10+10 push-ups, 15+15+15 squats, QM up & down stairs.

Thu: Watched Ozzi's palm spin video. Went out and tried it. It's not pretty. I can do it, barely, on a low rock, pool stair rail. R elbow and L shoulder are getting sore.

Post it again, it says it was removed, maybe it was when i made the changes. Post the new one. http://www.youtube.com/watch?v=Hx8KsRzmdBI
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Offline Gregg HIPK

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Re: btay - tastes like parkour
« Reply #137 on: October 18, 2007, 11:41:17 PM »
WOD: I 'graduated' from frog to tuck planche. So why can't I do even 1 second of tuck planche? I managed to mess up my right shoulder trying. It really hurts.
L-sit 45+45+30   Tuck lever 35+36+25+24   HS 45+35+30+10   Tuck Planche 0+0+0+[2+3 chair arms] I need to get a tighter tuck. Shoulder still hurts, but not as bad.

Offline Steve Low

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Re: btay - tastes like parkour
« Reply #138 on: October 18, 2007, 11:52:46 PM »
You might have to 'graduate' to straight arm frog stand instead. :P

Every "jump" up is actually pretty big as you may have noticed.
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Offline Gregg HIPK

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Re: btay - tastes like parkour
« Reply #139 on: October 20, 2007, 05:13:41 PM »
Fartlek: 15 sec at 250 rpm +, 15 sec plod - repeat for 5 minutes [on elliptical]. Much lower max speed than the other day, but I had shorter recoveries.

CF WOD: "CrossFit Total" 1 back squat, 1 shoulder press, 1 deadlift. Again, the limitations of improvised equipment... Tried to deadlift the 2nd largest rock in N atrium at work. No budge. 3rd was not a problem - did it 10x. Rolled it up my chest, but decided not to press it. [Ok. I couldn't.] Overhead Press of 100 and 110# on Cybex. Tried to use 190# to do the back squat, but as soon as I started to straighten my legs, the machine started to tip over. I realize there are young girls at CrossFit who do more than this.

Random PK: HI: Some jog/ walking, 2h vaults, monkey-ups, small precisions, cat crawls - ok on 2x6, but no traction on round brushed aluminum stair railing. Jumped around on rocks - tried to keep forward momentum but had to slow to a walk several times due to bad footing/ plants.

Planche progression: I decided not to graduate to straight arm frog stand. Instead, I will do tuck planche on my chair - just a few seconds every day. Problem 1 - I'm not getting a tight enough tuck. Abdomen + hip flexors? It helped to take out wallet, key sets, small electronic devices. It also helps to wear looser pants... Problem 2 - shoulders. So GTG a few seconds at a time. 1+2+4+5+8+16+12...

I actually have 2 free hours... whatever shall I do?