Author Topic: btay - tastes like parkour (HIpk)  (Read 81019 times)

Offline Gregg HIPK

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Re: btay - tastes like parkour
« Reply #140 on: October 23, 2007, 11:04:59 AM »
Sat: More random PK: HI: I don't remember what all I did - about an hour of nearly constant movement. Then went to Salvation Army. A couple nice stairwells there, but the drops are bigger than my comfort level. Abandoned fridge across the street - got to full arm extension when I popped up, but slow getting to my feet. [in slippers].

Rock hopping: Kulanihakoi Gulch: [in slippers]. Picked up a lot of kiawe thorns at first. Still slow, low flow. They had a huge tree chipper set up. I ran up the chute, jumped into [still warm] wood chips, climbed around the outside edge of the chipper. I did not get near any potential moving parts.

Sun: Beach: Swimming, roll practice [not perfect], paddle ball. Evening beach walk - big halo around the moon.

Mon: Woke early. 8 hours paio. Fasting. Went in for lab work 2pm. I hate giving blood. I didn't pass out. Did a sloppy dead hang muscle up [DHMU] on postal station. Had to shift grip from pull 1 hand at a time.

Offline Gregg HIPK

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Re: btay - tastes like parkour
« Reply #141 on: October 23, 2007, 04:32:37 PM »
Tues: WOD: Warm-up: jump rope x 50, lunges 3x10, pushes 3x10, ROM. 5x5 jump squats, 3x5 clap push, 5x5 dynamic lunges, 5x5 pulls [can't go dynamic - loose bar]. R shoulder a bit sore.

On way to dining room: Vaults 2 and 3 of my 50m pk interval - hit landings exact, and no pain. Vault 2 has a 4.5 to 7' drop, depending where you land it - usually freaks me out. Today I had no problem with it [landed at 6'].


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Re: btay - tastes like parkour
« Reply #142 on: October 23, 2007, 04:42:04 PM »
Hooray, btay! Good for you for not freaking out. I know how hard it can be; that's awesome! :D
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 #143 on: October 24, 2007, 04:02:20 PM »
Tue: GWR: Cats onto SkyLift. Some minor vaults. 1 really sloppy DHMU - lots of kicking and struggling.

Wed: CF WOD: "Tabata Something Else": Made up a loop in Acid - 10 sec ambient rest, with a gong at 8 and 9 sec, followed by 20 sec of agony :) ... Pulls 7+3+2+[interrupted]+9+2+2+1+1 = 27, Push 17+7+3+6+3+3+4+2 = 42, Sit 8+8+9+8+7+5+6+4 = 55, Squat 14+14+13+12+11+11+10+9 = 94


Offline Gregg HIPK

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Re: btay - tastes like parkour
« Reply #144 on: October 25, 2007, 05:49:40 PM »
Thu: CF WOD: Michael: 800m, 50 back extensions, 50 sit-ups. x3. Ran 1/2 mile in 2:56, 2:54, 2:47. This was right after lunch. Not a good idea. Especially the back extensions [did on inflatable exercise ball]. Oog.

Offline Gregg HIPK

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Re: btay - tastes like parkour
« Reply #145 on: October 25, 2007, 10:30:23 PM »
Thu: Work Out for Ozzi: [WOFO]: Ozzi from HIpk messed up his shoulder doing a kong. He'll be out for 6 weeks or so. Yamakasi do an extra rep on their exercises, for all the people who are injured. So these upper body exercises are for you...

Pulls 11x3, tiger push 11x3, pseudo-planche push-ups 11x3

Also did a bunch of precisions up 4 steps. Tried 5, but was landing on my heels each time. Cat leaps. 2 hand to semi-precision [to my weak side]. I had to back off on the first one - it's the same 4.5 to 7' drop that freaks me out going the other way. I got it several times, but landing on higher steps [4.5 to 5' drop]. I should run my 50m PK interval in reverse some times.

FT pull: Using feet for added power, managed to get 1+1 with a grip less than 3/4". My fingertip joints are double jointed - great for playing weird guitar chords, but lousy for pulling myself up. It's still not proper 'finger tips', because I'm laying them flat on the surface. Even when I try to go on my tips, they still flatten out.
HS push: I just got 1 down, plus the tigers.
Pistols: Couldn't get them today. Sigh. Maybe due to the vaulting?
Ham/ glute raise: 3 bad ones, using rope and arms.

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Re: btay - tastes like parkour
« Reply #146 on: October 26, 2007, 11:44:04 AM »
Thu: PK night training: HI: Worked on my 50m parkour interval in reverse. It's more challenging than the regular!? Lots of turn vaults to spinning 1 handed vaults with semi-precision landings on staircases. The counter-clockwise [weak side] vault to staircase is now at 6' drop. When I realized that, the 6' ccw vault to bench was easier, tho I was still preferring to drop from a little lower - 5.5' or so. I did NOT do the big drop [7-11' into 'jungle']. Lots of little monkeys while I was waiting for a ride.

How often do you read the quote for the WOD? I read today's, by Tim Ferriss. "It’s not that I go out of my way to irritate people — not at all — but I recognize one critical fact: oftentimes, in order to do the big things, you have to let the small bad things happen. This is a skill we want to cultivate." I followed the link to his blog. I read several entries including 21 Day No Complaint Experiment. I'm going to try that - got a thick rubber band and wrote "No namunamu" on it with a Sharpie. [Namunamu is Hawaiian for "to grumble, complain, mumble, babble."]

No 5-8' + drops today. My knees need to rest. I noticed that as I got tired, I started making mistakes. My landings weren't as good, and I almost hurt myself. So, just small stuff today, plus the WOD and WOFO. Also working GWR tonight. I planned ahead - I'm wearing all black, just in case I want to do some night PK.

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Re: btay - tastes like parkour
« Reply #147 on: October 26, 2007, 04:00:19 PM »
Fri: WOD: 20x5 squats, 15x5 push-ups, 4 pull-ups in 10:50. +3+2+1+1 pull.

2 HSPU!! New goal = 3.
30 sec not really tucked not really planche.
35 sec tuck lever

Lasted 3 hours before complaining. Start again!

WOFO: Precision up stairs, 4 at a time. Wall pushes - hold yourself between 2 vertical walls, wall push-ups - feet on wall, move along length in push-up position, precisions up walls 2-3 feet. 4 of Ozzi's conditioning for muscle up - hang from a wall in cat leap position and go to a muscle-up position. My feet kept slipping. Is that a complaint? Umm... umm... I will try them later in different shoes on a wall that has more traction. Ok. Then it wasn't a complaint. :)

Offline Gregg HIPK

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Re: btay - tastes like parkour
« Reply #148 on: October 29, 2007, 12:16:41 PM »
Fri: Some minor vaults at GWR. I wonder how much Security filmed?
Sat: Swim and paddle ball at the beach. Also practiced rolls, and had no problem.
Sun: Spent a lot of time at the mall, saw a ton of things to jump on/ over/ etc.

My wrist band changed hands many times. I didn't realize how much I complained... and this was a GOOD weekend. I'm currently at 7 hours.

Offline Gregg HIPK

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Re: btay - tastes like parkour
« Reply #149 on: October 29, 2007, 04:31:32 PM »
Mon: CF WOD: 1+2+3+4+5+6+3 pulls in 7 minutes.

WOFO: Precision onto walls, cat crawls, wall pushes, travelling wall push-up, 3 HSPU!! new goal = 4, 5 min fartlek at 15 sec > 240 rpm, 15 sec rest. Pistols 3x5 each side with arm support. 20 sec barely tuck barely planche.

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Re: btay - tastes like parkour
« Reply #150 on: October 30, 2007, 02:54:41 PM »
WOFO [and Viper/Nate, who was slower than the pickup]: Precisions onto walls, wall presses, stairwell vaults - very minor, twisted L ankle on one. I did RICE for an hour. It's still very sore to the touch, anterior talofibular ligament [one from front of ankle to top of foot].

Is there ANYONE at HIpk who isn't injured? Oh, and I was complaining a lot, too. Back to 0:00:00:00.

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Re: btay - tastes like parkour
« Reply #151 on: October 31, 2007, 02:24:35 PM »
Ankle's feeling better. I can walk on it ok, and I accidentally ran a few steps - felt ok.

Wed WOD: L-sit 35+37+27+21 , Barely tuck planche 18+40+11+38+25, Front tuck lever 35+45+43, HS 40+42+38. Lots of wrist ROM exercises after that :)

CF WOD: Front squat 5x office chair, 5+5+5+5x office chair + keyboard amp

21 day no complain: 0d 12h 13m.

WOFi: Workout for the injured :P Walked down to the gym. Played an intense game of fussball with Kai. Walked back.

Cin ran the Xterra off-road 10K this weekend. Said it was a blast. Photos Climb over fallen trees, jump over rock walls, run on lava, sand, duck the kiawe thorns. They've got a 5k, which is a better distance for me. I'm not a toothpick any more. If I'm still on island next year, I think I'll run that. So, Kanani is my training for next October's xterra 5k. PK should give me a huge advantage. 22:37 is the time to beat. Story.


Offline Gregg HIPK

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Re: btay - tastes like parkour
« Reply #152 on: October 31, 2007, 04:13:35 PM »
WOFi 2: Walked stairs. Jogged stairs. Took stairs 2 at a time. 3 at a time. Precisions up 4 a little weak - like how my up 5 usually feels. Did a bunch of 4 steps. Gym: Elliptical - started slow, then pumped up the pace a little. I reduced my rest times, and increased my time "on" - increasing intensity from 200 - 210 - 240 - 270 rpm at the end. I went as far as I usually do on my 5 min fartlek. Verdict: for straight ahead, fairly low impact I'm at about 75-80%.

Top of foot is still sensitive to touch. Very sensitive to active ROM. Tomorrow: Alphabet hula and walking barefoot in the grass.

Offline Gregg HIPK

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Re: btay - tastes like parkour
« Reply #153 on: November 02, 2007, 04:00:28 PM »
Thu: Did no pk in Honolulu. Saw thousands of opportunities, but I was there for business. When I got back to Maui I did a little bit as I walked 5K or so from the airport to Queen Kaahumanu. Jumped some benches. Went over a 6' wall a couple times. Ran along the top of a stone wall, jumping some small gaps. All this in dress clothes, shoes, and carrying like a briefcase. [I set it on top of the wall when I was going over it - needed both hands]. My ankle felt good - I was landing 75% weight on right foot, tho. Did some front and side planks, and some stretching at night.

Fri: 10 dips. Feeling spectacularly unmotivated. The WOD today has 17 different exercises.

My 'complaint bracelet' is changing hands so fast today that I left it at home.  :-[

Offline Gregg HIPK

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Re: btay - tastes like parkour
« Reply #154 on: November 02, 2007, 06:17:26 PM »
Fri:PK training: HI: Unmotivated? No. I went out and played. I was a little 'off' on my landings and stuff - still trying to be nice to my L ankle. That's why I was doing 270 reverses, right? Went to the stairwell where I injured myself. Did some little 2 hand vaults, but didn't have the nerve for speed or lazy vaults. Did some pistols - balance issues to deal with. Oh well. I feel good, it's still early...


Offline Gregg HIPK

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Re: btay - tastes like parkour
« Reply #155 on: November 03, 2007, 10:58:06 AM »
Fri: Threw my bike over the back fence, and rode through sand, wood, garbage left by homeless people, and a ton of kiawe. I'd be surprised if I still have air in my tires today. I'd get about 15' then bog down. I rode back on the road.

PK training 2: HI: They pulled up the hibiscus hedge along the street. Lots of wall work, climbs, pop vaults, cat crawls, precisions, gap jumps.

Evening walk with my wife. I did a couple vaults, a few pull-ups, and swung around on sign posts. She was so embarrassed. We also played some fussball.

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Re: btay - tastes like parkour
« Reply #156 on: November 06, 2007, 11:03:01 AM »
Mon: CF WOD: 440 x4 = 1:15, 1:13, 1:12, 1:13... pretty much as fast as the machines will go. I ran like a Clydesdale. Heavy pounding :P

Minor PK: GWR: A couple cat leaps to climb ups. Rock climbing. 2x5 pull-ups.

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Re: btay - tastes like parkour
« Reply #157 on: November 06, 2007, 05:28:50 PM »
Tue: 7 min elliptical, 10 min: Chest press 100# 9x5 + 2x3 = 5100# + Row 100# 9x5 +4 +3 = 5200# ... Ran 6:37 mile, went to the pool to play, have fun, cool down.

Running was better in my old destructified no tread trainers. [Better than yesterday's 440s in dress shoes. Not nearly as heavy.]

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Re: btay - tastes like parkour
« Reply #158 on: November 07, 2007, 04:23:06 PM »
Wed: WOD: 18.55 points = 195 sec HS [of 5 min], L sit 2 min [of 2], 0 double unders, 25 L pull-ups [of 25], 10 burpees [of 100] 5 point skills. 5 pulls [of 25], 100 squats [of 100] 2 point skills. 10 push ups [of 50], 1 min front plank [of 1] 1 point skills.

Offline Gregg HIPK

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Re: btay - tastes like parkour
« Reply #159 on: November 07, 2007, 04:34:06 PM »
Sorry - that should have read 3 point skills. I thought I did this last time, but didn't see it. I'm wiped.