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Fitness and Training => Training Journals => Topic started by: Gregg HIPK on June 14, 2007, 01:28:59 PM

Title: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on June 14, 2007, 01:28:59 PM
My R ankle is still healing. Today I can bear full body weight on it, and go up on my toes. Side to side, still quite a bit of pain. I tried a couple vaults yesterday at GWR. It felt pretty good. It was stupid thing to do.

Links for beginners:
Getting Started (http://www.americanparkour.com/content/view/887/270/), APK warmup (http://www.americanparkour.com/content/view/254/223/), Construct workout (http://www.americanparkour.com/smf/index.php?topic=4663.0#msg55508), APK Landing (http://www.americanparkour.com/content/view/524/273/), APK Roll (http://www.americanparkour.com/content/view/264/273/), Team Ukemi Roll (http://www.youtube.com/watch?v=2OnrS3awx4Q), Eliminate roll bruises (http://www.americanparkour.com/smf/index.php?topic=4743.0;topicseen), Jump Westminster (http://video.google.co.uk/videoplay?docid=4001097277208720031&q=jump%2Bwestminster) because it shows Forrest and Dan training beginners.

Here are a couple games I invented...

Jump on the Pennies:
Go barefoot. Put two pennies down, a foot or two apart, 2 - 3 feet away from you. As you jump, focus on the pennies, and try to land on them with the balls of your feet. Toss the pennies 2-3 feet away, and do it again. When you think you have this down, try NOT landing on the pennies. Land with the balls of your feet like 3 inches to the outside of each penny. What you're doing is deciding where the safe [or unsafe] place to land is, and then trying to hit the safe spot. You're also trying to build up the strength in your legs.

Alpha-butt Hula:
Put your legs a little more than shoulder width apart. Bend at the ankles, knees and hips as if you're dancing hula. Now, pretend your butt is a pencil. Write the alphabet. Do it horizontally, like hula, then vertically. Definitely start off small and slow. Then as you warm up, you can make the letters bigger. There are 3 axis... x=side/side, y=up/down, z=front/back. So you can write on x/y, x/z, and y/z.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on June 14, 2007, 03:57:43 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]...
Title: Re: btay - tastes like parkour
Post by: Steve Low on June 14, 2007, 05:12:31 PM
The force is actually VERY hard to calculate because you need to take into account how much the ground "bends" and how much force is absorbed by the joints. That's why Demon had that whole project (that he never updated :() with force plates and landings in the lab. You need pretty advanced calculus and differential equations to model something like this.

I also don't know where you are getting your times either.. that you can calculate with the mechanics equations. Acceleration is 9.8 m/s^2 not a m/s :P so that throws off all your calcs. It would be something like:

X = X0 + V*t + 1/2 at^2

then use quadratic to solve for time:
1m: .452s
3m: .782s
6m:  1.107s
10m: 1.429s

then X = V*T so V = x/t
1m/ .452s = 2.214 m/s
3m/ .782s =  2.834 m/s
6m/  1.107s = 5.422 m/s
10m/ 1.429s = 7 m/s

That's about all you're gonna get unless you want to go deeper which I don't really want to. But as you can see the higher you jump the more it's gonna hurt because of more acceleration on the body over a greater amount of time.

BTW, 10m is ~33 ft.. I don't think you want to jump that far. :P
Title: Re: btay - tastes like parkour
Post by: Steve Low on June 14, 2007, 05:15:21 PM
Gah, stupid time edit limit. should be 3.834 m/s for the 3m one.
Title: Re: btay - tastes like parkour
Post by: whiteninja on June 14, 2007, 06:11:31 PM
BTW, 10m is ~33 ft.. I don't think you want to jump that far. :P
Always meant to post this, always been too lazy. Selling the book tomorrow though, so I had better do it now.  Hahah.

From my Physics textbook: Physics: Principles with Applications by Prentice Hall Press, pg189
From what maximum height can a 75kg person jump without breaking the lower leg bone of the either leg? Ignore air resistance and assume the CM of the person moves a distance of .60m from the standing to the seated position (that is, in breaking the fall). Assume the breaking strength (force per unit area) of bone is 170 x 10e6 N/m^2, and its smallest cross-sectional area is 2.5 x 10e-4 m^2. [Hint: Do not try this experimentally.]


Look below for the answer, if you don't want to do the calculations. Took me forever to figure out. I kept forgetting that people have two legs!!!

That isn't to say you won't break all your other bones though!






























69 meters.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on June 15, 2007, 02:46:52 PM
"Math is hard" - Barbie Mattel received a lot of hate for having her say that.

The bridge at Kipahulu/ Ohe'o/ 7 Sacred Pools is 55' [into water, or rock if you don't jump right.] To get down from there, is another 45' jump [into water, if you clear the bushes]. Landing feels like getting hit in the butt by a 2x4. I don't want to jump from that height again, but people do it all the time. Someone jumped off Makahiku Falls [200'], but he was on mushrooms, so it doesn't really count. I don't know if he died instantly.

Whiteninja: can you take out the white space, please?

I was using m/s because I thought 10 m/s/s accelleration for 1 second = 10 m. I thought: 10 m in 1 second = 10 m/sec. I saw something yesterday that first second = 5 m in free fall. I don't understand that, and need to look into it.

Yesterday's "workout"
I worked HI 7:30 am to 3 pm, GWR from 3:30 pm to 9:15 pm. Because I knew this, I did little bits of workout throughout the day. I was wearing dress clothes and dress shoes, working in a business/ luxury environment. I tried to write it down on a scrap of paper, but I know I missed stuff.

AB hula = 3 dimensions, + xy [stopped at "s" due to ankle pain] + xy wide stance + xy narrow stance
Cat crawl 10' on 6" log railing. Mild discomfort. 20' on brick wall = fine. 2 hand vaults up and landings = ok.
Squats = 50 + 20.
Vertical jump = 8" ok, 13" ok. 15" hurt.
Broad jump = 6' ok. Didn't feel like pushing my luck.
Hopped on L leg as high as possible while holding onto something = 20 + 20 + 20
Pull ups = 5 + 5 stairwell railing, + 5 + 5 lattice overhang, + 5 stair landing [floor]
Dips = 5 handicap bathroom stall + 5 equipment carts + 5 stair railings
Played Jump on the Pennies about 15 times, using spots on the flagstone.


Exploring:
GWR between Chapel Overlook and Kincha: NOTE: If you do not have permission to be on hotel grounds, this could be considered class 1 criminal trespassing. I have permission to be on grounds, since I'm working there. I could probably still get in trouble.

Chapel Overlook, mauka to Kincha: Wall + rail to small grassy area, lattice overhead. S side drop is small, but toward the middle it's 45' or so to foliage/ dirt/ rock. A few palms within jump distance [maybe] if you're insane. Steep gully with rails and staircases - rails are low 6" dia logs. Pathways are flagstone/concrete, wet in some spots. Few paths in foliage - could be a slippery climb. Pond near Kincha - rock and foliage lined. Rocks in center - many good sized but too far to jump right now. Easy jump from rocks to Kincha - but garden hoses coiled on ground... Path around N side of pond to kids' camp area. Day = sunlight, night = widely spaced gas torches + residual light from other areas of resort.

Goals:
Stretch and strengthen ankles until pain free. Force myself to not jump/ vault/ run too much until healed.
Build back up to jog to Maalaea and back from home, barefoot. [About 10 miles, on pavement, grass, sand, rock and coral.]
Jump/ muscle up out of pool @ 5' to my feet [can do 4'6"]
Work on landings < 6" until ankle = pain free.
1 good handstand pushup on dry ground. [I do them in pool/ ocean until I run out of air]
1 muscle-up from dead hang.

Explore GWR from ballrooms to main lobby today, from PK viewpoint.
Continue writing "Beginner" article - 1/2 hour.
Finish Deut. by end of month.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on June 16, 2007, 02:52:56 PM
HI 7:30 - 2, GWR 2:30 - 7. Worked on "Beginning" article for a couple hours afterwards. No interruptions  :)

Training: [in dress clothes/ shoes, scattered over 5 hours, not in this order]

AB hula: 2 x 3 planes = xz cursive, the others with block letters. Yesterday's should also read xz, not xy. Also did wrists and arms on cool-down.
Squats: 20 + 20
Pullups: 5 on carport [8" jump hurt], 5 + 5 on stair rail, 5 on overhang, 5 on plumeria tree. Tried to muscle up into tree, but could only get pullup. Sprinkler pipe too weak. Decided not to pull on AC ductwork.
Cats onto 5' laundry cart - felt good. Decided not to on chain link fence.
Dips: 5 on portable stairs, 5 + 5 + 5 on stair railings, 5 on a cart for moving tables.
36" jump/ underbar onto sky-lift. The jump hurt.
Small jumps onto things, jump on the pennies using spots on stair landings, Run through GWR to Shops - jumped on a couple planters along the way, but that was probably not wise.
Pop/ muscle up 6'3" tablecloth rack.
3 x 2 hand vault onto 38" wall, balance/ cat crawl to palm tree. Grab base of fronds, step over, slide down.
2 x 30 sec sit against wall
Handstand with heels on wall 15 seconds. Fell when tried to hspu. Slight wrist discomfort.
2 x 6'6" long jumps.


See? Exercise doesn't have to be boring. Even when you're recovering from injury, have little upper body strength, have to work 12 - 14 hours, and are wearing dress clothes and dress shoes. There's no excuse for letting myself go as far as I did...

Exploring GWR:
Outside ballrooms. I've been eyeing the 8-12' falls. There are several places where it would be easy to jump onto them from the flagstones [if my ankle was healed]. Water and moss are things to watch out for. Also, bougainvillea [thorns], ginger and plumeria [sap] at top of falls.

Around the corner of Hale 4-5, on way to lobby, it's rock wall. There's a nice u shaped section that could be fun for cat to cat or precisions, if you don't mind being 10' up. Long staircases w/ brass rails up to lobby.

Chapel gazebos. 8' interior dia. Nice low bench. Upper circle starts about 8' above that. Not sure if ironwork can support weight at force or not. Lots of seed pods and rocks in the ground cover :(

Won't post locations any more. It's time consuming, and I've better things to do.

D3:11 `eres barzel = Basalt coffin or iron bedstand? Mittah's the more common word for bed or bier. `eres is usually translated bed, couch or bedstead. 'arown is the word for chest or coffin. Sure they were a bronze culture for a couple hundred more years, but I think they could tell the difference between iron and rock.
:26 Blame the people for your anger, pride and disobedience. Good job, Mosheh.


Writing goal met. Try 1 more hour today.
Explore goal met - new: Check out skate park when ankle is healed.
New goal: audition for 'American Daze' is tonight at 5 pm. Cool. 2 weeks from audition to production. I saw the video from 2005. My dancing in "Semantics" was ridiculous, as usual. I think I couldn't get the steps everyone else was doing, so I twisted, jumped and spun freestyle. My intro and guitar work for "Pull My Plug" - I was happy with it. Simple 5ths and power chords.
Title: Re: btay - tastes like parkour
Post by: Steve Low on June 18, 2007, 03:49:10 PM
The mechanics needed to solve for velocity in a certain fall is the same one I used above:

X = X0 + V*t + 1/2 at^2

Take the variable "t" as an x value and you have ax^2 + b*x + c = 0 which can be solved by the quadratic to get the value of x.

[-b +/- sqrt(b^2 - 4*a*c)]/(2a)

Once you find X, that's the amount of time you spent falling from that certain height. To get velocity, you just divide the distance (which you set up already as X-X0) by the time which you just solved for. See my above post for the details. As you can see the 6m falling time is just over a second which puts the 5m falling close to a second at 5 m/s.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on June 18, 2007, 10:25:28 PM
Saturday: L wrist and chest were very sore - I'll blame the failed HSPU - trying to do too much, too fast.

Biked to work
AB hula = 3d + arms.
Balance work on rail.
Pull ups = 5 awning + 5 equipment rack
Long jump 6 1/2 feet.
Bike home.
Random dancing about 15 min w/ some AB hula/ arms mixed in.

Sunday: Got kicked in the bad ankle [accident]. Ow. Chest still sore.
AB hula = 2 x 3d
Pushups = 20 sissy, + 11 feet on chair, + 10 feet on chair.
Walk around barefoot 10-15 minutes. Pavement was HOT.
Pull ups = 5 tree A, + 5 mail center, + 5 tree B, + 5 tree C
Random dancing 17 min.
Barely dancing for a while. It was so pathetic...

Monday: Ankle felt good enough to vault!
2 hand, 1 hand, lazy, and reverse vaults. Started to feel it in my ankle and knees, after about 50 vaults. Did hit my knee on one vault, not hard, tho.
Elliptical: 10 minute hard warmup, 30 minutes close to 150 bpm, 5 minute slow cooldown.
Cybex: 3 x 10 reps, fairly light weights.
Pool: 1/2 hour playing. I could jump/ muscle up out at 4 1/2 feet barely. At 5 1/2 feet, I was too far under water when I crouched - couldn't get the coordination down.
Walked around barefoot 5 minutes. Sprinted about 100 yards. It felt good.
7' standing broad jump.
Pullups: 5 plumeria tree + 5 equipment rack. Arms tired from Cybex. That's my excuse.

Gym stuff was w/ M & G. Much more fun than working out alone. They've both seen "Jump London"... wonder if I can get them to try some basic stuff?

New goal: Jump the fish pond. I did it before I got hurt...
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on June 19, 2007, 12:08:58 PM
Someone asked "How do you train new movements?". Since I spent far too much time writing a reply, I thought I'd include my answer here. I don't like reinventing the wheel. I'd rather steal from myself, than have to look for the answer again. This is based on someone else's answer a few months back, but I couldn't remember where that was...

I like to break a new movement into different parts, and get each part comfortable before I try to put it all together. If I feel comfortable - my technique is good, I'm feeling strong, and I'm mentally up, I move on to the next step. If not, I either try the technique again, or I move on to something else. If I feel pain, I back off immediately.

I started with a 2 handed vault. It's not listed in most lists of PK moves. Here's a bad youtube "tutorial", to give you the general idea. I started with a heavy molded plastic table on carpet. A low wall with grass on the landing side would probably be better.

1. Handplant and jump: First I practiced from standing 12 - 18 inches from the wall. I put my hands on top of the wall, right a little forward of the left. Put some weight on them.  I jumped to the top of the wall as softly and quietly as I could. Feet land to the right of my hands. Then I softly and quietly jump back down to starting position. Repeat like  5 to 10 times, to get comfortable.

2. The other side: Reverse, and do the same thing to the left. For me, this wasn't as natural, so I had to practice it a few more times.

3. Jump, then land: Back to the right. This time, instead of jumping back to the start place I'll lift my right hand, keep weight on my left hand and jump straight down in front, trying to land as soft and quiet as I can. I use my left hand to help balance me, control my landing. Try to smooth the whole process.

4. Vault: When you're comfortable with that, try the vault in one movement. Repeat until you're comfortable.

5 & 6. The other side: Try it to the left. Repeat until you're comfortable.

7. Approach: Now walk up to the wall, slowly, and try to vault it. You can already do it from standing. If you find yourself freezing, try walking up to the wall and vaulting on top of it. When you can vault from a walk, try it from a jog. When you're comfortable, try it from a run.

8. The other side.


9. Find something completely different to do. Maybe quad movement, or climbing a tree, or practice rolling. Do something where you're not using the muscles you just used in the way you were using them. Give them a rest.

Nx 1. The next time...
Try vaulting to the top from a walk. If it feels good, try vaulting from a walk, then a run. If it doesn't feel good, or your technique isn't good, back up a step.

Nx 2. Variations: Try different approach angles. Try a different wall. Maybe something a couple inches higher. Try rolling after you land.

Nx 3. Something completely different: Give your joints and muscles a rest.

Nx 4. A new vault... Try speed vault if your wall is low. M2 likes kong because it's fast and efficient. Other people suggest the lazy vault. I was more comfortable trying reverse.

That's the basic process I use. I hope that helps you...
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on June 19, 2007, 06:21:54 PM
Yesterday was the first time since May 21 that my ankle felt good. It's been almost a month of very minimal PK.

Today: Bike to work. Did about 15 little vaults - 2 hand, 1 hand, concentrating on left side. A few reverses. My landings were louder than I like. Part of it's the dress shoes. Form is not 100%.

Walk/ jogged --> ASB --> FHB --> back. They're tearing up the woods behing work. The tents of the homeless people are gone. There were a few old ruined buildings I wanted to check out, but was always too cautious. The buildings are still there, so I took a look. One was an old shed, large garage size, with probably 5 years of homeless people garbage on the ground. The other was a dilapidated pump house, the pump all rusty and metal lying on the ground. They weren't nearly as magical or threatening as they looked last week. I'm going to miss the woods.

To get back there = 6' drop onto kiawe - long thorns everywhere. Instead, I found a fallen tree I could walk down. Still got stabbed a couple times.

I did a lot of cat leaps and cats to leg-assisted muscle ups on 5' Dumpster containment walls. I was like "That was a ten foot wide jump, and my feet are still three feet above the ground!" I felt strong. Conditioning for the last month has really helped. A bunch of rail vaults, balance work. Short cat crawl. Precision to precision to precision to get around some thorny tiare. Tried to do some 7' wall pops, but it just didn't work, and I had to play "Dodge le Traffique".

Back at work, feeling great, pumped. Shimmied along some chain link fence. Got Rubbermaid trash can out onto the grass, and tried a couple kongs. I wasn't confident. First one was more like a 2 hand jump, with my butt high in the air. Second one, R toe clipped the can. Crash and burn. Argh.

Right ankle said, "Try it again, and you won't jump for another month."
Right wrist said, "I won't support you if you try this again."
Back said, "Do you realize you haven't done any rolls since you pulled your ankle? You need to go back to square one, train like a total noob."

I try to listen to my body. Even when I don't like what it says. So I dragged the trash can back to the loading dock, and went back in to work.
Title: Re: btay - tastes like parkour
Post by: Alissa J. Bratz on June 20, 2007, 12:38:48 PM

Right ankle said, "Try it again, and you won't jump for another month."
Right wrist said, "I won't support you if you try this again."
Back said, "Do you realize you haven't done any rolls since you pulled your ankle? You need to go back to square one, train like a total noob."

I try to listen to my body. Even when I don't like what it says. So I dragged the trash can back to the loading dock, and went back in to work.

This made me giggle. :) But listening to your body is always a good idea. Right now, my mind is saying, "I will let you run as long as you like," and my legs and lungs are saying, "F-U."  :P

It's hard to get back in the saddle, but it looks like you're well on your way. Good luck!
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on June 20, 2007, 06:02:38 PM
I thought I was well on my way, too. I'm not. Not yet.

I normally grab 5 pull ups here, 20 squats or AB hula while I'm waiting over there. My "workout" is usually a bunch of one to two minute bursts spread over an eight to fourteen hour work day.

Today I tried to do the full APK warmup for the first time in over a month. Pathetic. First, I didn't remember it - I was doing my burpees and quad movement after the samson stretches, and it just wiped me out. I only got about 1/2 way through the warmup.

I decided to run. Jog barefoot around the soccer field. Jog, jog, jog. How boring. So I decided to sprint from one goalpost to the volleyball net, etc. I tripped, and fell.

Went to the pool. Jumped the fishpond twice. Goal accomplished. My landings were terrible. I haven't done precisions at that speed and distance for over a month. I was lucky I didn't hurt myself. Rock climbing was slow.

So I soaked in the pool for 15 minutes, then walked around barefoot on the pavement for about 7 minutes to dry off.

I'm not happy with today. I'm not even in beginner shape any more. I thought I was, but I'm wrong. Sigh...
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on June 22, 2007, 03:22:50 PM
Biked to work. Walked to see how much they had destroyed the woods, and back. Did not fall down. Did not get hurt. Biked home.

There are some things bothering me with the beginner article... it's a whole PK mindset thing... I'm missing some important things, and I can't figure it out... bear with me... it feels wrong, if you know what I mean. It's not necessarily physical and tangible.

There's a balance between extremes: Risk and security.
Does No Risk: No Security exist? Maybe it's just an illusion? I don't know. Sitting in your easy chair, doing nothing. Fat and happy. You can't control many of your own body functions. There's still risk. There is some risk in just living. You can't eliminate all risk. There is no guaranteed security, because there are always things that are beyond your control. If you were dead... everything's beyond your control.

Very Low Risk: Very High Security (survival/security - mental focus = fear/loss) --> Short obstacles, soft obstacles and landing areas, protective gear, no jumps or vaults over [height] for [duration]. Check every obstacle before jumping. Emphasis on conditioning, proper form. High repetition at low intensity. Slow progress, if any. Mental picture = prison of own making = person wrapped up in padding, inside a padded room, surgical mask, no sharp objects, etc.

Very High Risk: Very Low Security (attention/ego/adrenaline/variety - mental focus = accomplishment) --> Tricks off high obstacles. Train without any protection. Low repetition at high intensity. Fast progress followed by injuries. Perhaps crippled for life. [Logical progression] Mental picture = crippled vegetable = a carrot, frowning, hooked up to IV, with all sorts of bandages.

How to get safely to a physical state like David Belle - able to manuever safely in a very high risk environment? Maintain a high level of conditioning into your 90s?

Top 5 causes of death in USA 2001 [per CDC]
Heart disease, cancer, stroke, chronic lower respiratory disease, unintentional injuries...

What you eat, smoke and drink, and the amount of exercise you get are major factors in the first four... They're factors you can do something about.

Top 5 causes of accidental death in America: [soyouwanna.com - not so credible - source for # not given.]
1 Motor vehicle crashes: 43200 deaths per year
2 Falls: 14900 d/y
3 Poisoning by solids & liquids: 8600 d/y
4 Drowning: 4000 d/y
5 Fires and burns: 3700 d/y

[Firearms is #7: 1500 d/y.]

That's not good news for PK people. I don't think most of us realize how many people die from accidental falls. It's 10x the amount of people dying accidentally from firearms. So that's a major thing to take into account. Sigh. Why does this little article have to be so messy?
Title: Re: btay - tastes like parkour
Post by: Steve Low on June 22, 2007, 05:40:20 PM
I wouldn't worry. As long as you are taking proper precautions you should be fine (which you already know). Honestly, 3x more people die from a car accident than those accidental falls. I mean, come on.. there's a greater chance of that than falls AND we are taking calculated risks here -- not unnecessary risk. :)
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on June 23, 2007, 11:03:04 AM
I'm not worrying. I'm stalling from writing the Beginner section, because there's something wrong with it. That's my excuse. I was just trying to work it out.

Biked to work. Biked to MWO [about 7 miles]. Worked there a couple hours. Watched Foucan's run in Casino Royale. Biked back to work. Tried to do APK workout. Exhausted. Couldn't even do 1 cycle due to wrist and ankle pain. Biked home.

G&M are supposed to come over to work out with me.

Goals:
Stretch and strengthen ankles, knees and wrists. No jump/ vault/ sprint until APK warm-up without pain.
Finish "Beginner" article - rough by Wednesday, submit to M2 by June 30.
Finish Deut. by end of month.
Landings: up to 18" at jog this week.
Maalaea: Jog 10 min barefoot this week.

Postpone: 1 good handstand pushup on dry ground. 1 muscle-up from dead hang. Skate park.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on June 23, 2007, 01:18:45 PM
Biked to work. Exhausted. Tried APK Warmup. Samson stretches hurt R ankle. Pullups on equipment rack - pathetic. I did not even have strength to do 4. Over an hour of constant interruptions midway through second circuit. This is par for the course. Finished off squats and spus. Couldn't Samson - tried 3 more and just had to give up.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on June 25, 2007, 10:06:25 AM
Sun: M, G & I hiked at Hosmer Grove 7000' and Haleakala 9000' [near summit]. I was in slippers - ok except for balance work and big downhills. I could tell my balance was off due to foot and ankle injuries. At 9k' I think I was feeling lack of oxygen, tho not as bad as G was.

Today: Flat tire. Jogged to work instead. Felt pretty good. I work at MOW later this morning, then straight to KC for rehearsals. That should last until 10pm or so. No time for a big work out today.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on June 26, 2007, 09:17:00 AM
Upped my stairwell pullups 6+6+3+6. Did a little exploring - found a couple great places S@W --> MOW, if you like 15' drops. I don't. 36 squats. A few vaults onto equipment cases.

Started today with 30+10 SPUs and jogged to work.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on June 26, 2007, 11:40:38 AM
I was still struggling with the physics of PK. I asked some of my friends:

> So, math/physics people: If you have a 75 kg object falling at 9.8
> m/s^2 [gravity] what is the time till impact when dropped from 1, 2,
> 3m? What is the force of impact? If you need a decelleration time, try
> .1 sec. The answers people are giving me are far from what I expected,
> and I'm struggling through online physics tutorials to try to figure
> it out for myself.
>
> Then the reverse: What force at what accelleration is needed to move
> the object up? Let's say .5, 1 and 1.5 m, since I am a white man, and
> cannot jump :)

Dave wrote:

s = 0.5 a t^2
t = sqrt( 2s / a )
v = at
P = mv
F = dP/dt

t1 = sqrt( 2/9.8 ) = 0.45s   v1 = 4.41m/s    P1 = 331N-s
t2 = sqrt( 4/9.8 ) = 0.64s   v2 = 6.27m/s    P2 = 470N-s
t3 = sqrt( 6/9.8 ) = 0.78s   v3 = 7.64m/s    P3 = 573N-s

Since all the momentum is given up in the inelastic collision, the force
of impact is, as you thought, just the momentum above divided by the
amount of time you assume for the deceleration.

Here's my thoughts on finding that time: when the object hits the
ground, the leading edge comes to a stop immediately, but the higher
parts are still falling.  That means there's a compression wave going
through the object.  The time it takes for the compression wave to go
from the bottom to the top must essentially be the deceleration
time--and this should just be the sound speed in the medium times the
height of the object.

As for moving things up, we have the same problem as above: for a short
interval, acceleration must be greater than g, but we don't know the
interval, and hence not the force.  But if it was you jumping, think
about the time it takes for you to go from a knees flexed position to a
knees straight, at which point you leave the ground.  Only during that
interval can you be exerting any force at all, and you might as well
assume it's constant.  After that, it's just ballistics. :)

Dave
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on June 26, 2007, 12:02:30 PM
Steve and Dave gave me the same numbers. I trust their answers. I still don't fully understand it. I haven't gotten that far in the physics tutorials, yet.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on June 27, 2007, 10:54:47 AM
Operating sound for a Genentech lung cancer meeting at MOW. I was stretching the whole time, trying to stay awake. Kras mutations, Avastin, Tarceva, people dying in tests... If I understood what was going on, I might find it more interesting. Internet helps a little.

On my way out, I had to drop keys off at Security. A semi was backing up. I jumped up on a cart, to the next, etc. till I got to Security. Officer said, "I saw you leaping and bounding..." with a smile, so that was really cool.

I did a few sets of pullups in the stairwells, trees, awning things... Quite a lot of squats.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on June 28, 2007, 01:14:33 PM
Biked to work. Rode to MOW. Endured another cancer drug meeting - Exelixis. They wanted me in early, so I didn't get lunch until 4pm. Rode to work. Biked home. Go KC. Short run - underbar and a couple vaults to Walmart and jogged back. I could have done a lot more, but I felt exhausted.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on June 29, 2007, 11:40:52 AM
Biked to work. 14.5 hours, well planned so I got a LOT done. It felt good to not go to a second job. Biked home. 20 squats, 20 pushups [feet on tub], a couple pullups but it wasn't happening.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 02, 2007, 10:35:55 AM
 >:( Oh well... it's just another obstacle to overcome... yet another obstacle to overcome.
Emotionally drained. No energy.

"The rules have changed."
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 03, 2007, 12:10:42 PM
Knuckle pushups: Right hand is ok on plastic/ tile. Left hand still wants a little cushioning. Many sets of 10.
Front kick. Height is still good, but form is off a little. Power's low. Other kicks are pathetic.
Dips: sets of 7 on an aluminum walker. I thought that was pretty funny.
Pullups: sets of 7 into trees.

Mental: Wasted 8 hours or so feeling angry, hurt, and vengeful. I've already forgiven. I've already paid the price. It seems that sometimes forgiveness is also a process.

Kong practice at KC onto mats, then onto stage risers. One time a couple dancers were up there, and I blew the vault, landing precisely on my shins. Some of the vaults were done in a black pinstripe suit coat and top hat.

Did my impression of Donny Osmond's dance in Weird Al's White and Nerdy (http://www.youtube.com/watch?v=-xEzGIuY7kw) video. It wasn't over the top enough...
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 03, 2007, 03:18:10 PM
I'm still struggling. Sigh.
Eternal Riders is having a clothing design contest. $100 of clothes = prize.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 04, 2007, 10:21:04 AM
It feels like they're trying to see how badly they can insult and humiliate me.

Lot of kong practice on mats last night, going for distance. It was too funny to be pathetic. I was not getting the butt height, so it was more like diving onto the mats. Flop around. Woo hoo. I'm having fun, and not getting hurt. It's a good distraction.

Knuckles want a little padding, so it's back to the carpet.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 05, 2007, 12:28:44 PM
We're all living in an American Daze...

Not any more. The show is over. The set is struck. Back to the world of Completeness, the viper, and the king of Coriander. "I am fluid. I am in control."

Life is quite silly. It's a tragic farce. A brutal documentary. So much of it is meaningless... "Vanity of vanities". We spend so much of our time chasing things that don't matter. We work days and years for things that will only rust, decay, get lost, stolen or broken.

One of the Brazilians was walking around with his videocamera. I had a mouth full of dried tropical fruit, so I just half-smiled and gave him a shaka... My Portuguese is non-existant, but I understood "Audiovisuals and Le Parkour."
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 07, 2007, 11:16:19 AM
All the adrenaline of the past week wore off. I was slow and draggy, and not feeling too well. Interrupted sleep didn't help, either.

Walked the beach up to Vancouver monument, then jogged out of city limits. Climbed around on a fallen kiawe tree. 8' wall climb, barefoot. There were sharp poles of cut bamboo, like punji sticks, on the other side, [plus the road], so I didn't go over. Did some pull ups, sit ups and dips at one of the canoe club places - dips were hard: there was an outboard motor clamped onto one side of the bars.

On the way back, I went down the old wharf. I've seen kids playing on the pillars out in the water, but I've never done it. There were a bunch of turtles swimming around. I watched them for a while. Crabs crawled along the spray zone. The water visibility was real low... only about 2 or 3 feet. I slowly waded out to one pillar. Very uneven footing on seaweed covered rock. The climb up was amazingly easy. The winds were strong and gusty, so it was a bit of a challenge to stand on top. The pillars are too far from each other to precision. Also, the tops are very uneven jagged concrete with old crusty rusty metal. It would be a beautiful sunset photo, tho...
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 09, 2007, 12:14:47 PM
Walked toe-heel around Makawao. It's easy in slippers. Went for sushi. They had some very nice Eddie Flotte watercolors on the wall. Walked through a couple galleries. We were going to go to the beach, but that didn't happen.

Ran to Jamba, MWW and back. Underbar, dodge le traffique, jumped a couple planters, a totally useless waste of momentum cat leap. Oh. I guess that means I was free running :)
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 11, 2007, 11:14:26 AM
Monday: Hit the pool after watching Dogen's "H2O" tricking video. [Can something that's only text really be a video? Isn't it just a Word doc with a soundtrack?] Had problem with the explosive squats, a good problem: the shorts I was wearing were baggy 34", and I'm down to 32" waist. Fell off when I tried to jump up fast.

Barefoot toe-heel walk/ run about 47 minutes. Started 1 minute each to warm up, then increased run to 2, then 3. 21 minutes to hit the wharf. It felt pretty good; a lot less pounding than normal heel-toe running. Towards the end, the balls of my feet were getting sore. Sand in the cuts on my toe. Did some climbing around on rocks at the end. Foot cramps. Splashed around in the water a little. Is it like the first time in 3 years I've worn a watch?

Tuesday: Some of Dogen's "Titanium Ankles" (http://www.youtube.com/watch?v=8B1XvEbJUKE&mode=related&search=) exercises. Some little vaults and underbars at Wal-Mart.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 11, 2007, 05:41:42 PM
Fairly light strikes on concrete: shuto x 70, tetui x 70 each hand. L was sloppy.
Knife lunge/ blocking routine - both sides.
Dogen ankle exercises: esp the calf and shin raises to burn... x3
Capoeira wrist stretches, but at my sides, till I got bored.
Chest press: low weight, low reps, basically to failure. Pathetic.
Dogen H2O: Tread water, tread no hands, probably 100 exploding squats. I did 10 ea side exploding pistols. It's easier in water :) Worked on stretching out hip muscles. [Exaggerated frog kick/ whip kick]. Side and hook kicks were thigh level. Handstands, fingertip handstands, explosive handstand pushups, walking on my hands in waist-high water. Capoeira bridge, on the steps so I could almost breathe. Needs lots of work. Sit ups - feet under ladder, extend back till I touched bottom a few times...
5 dead hang pullups [started on 6th]
Handstand 20 sec, heels touching wall.

Seems like there was more. I feel tired, but happy.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 12, 2007, 02:35:54 PM
Goals:
Run barefoot - Vancouver monument to Maalaea and back... toe-heel? [currently to city limits & back]
10 deadhang pull-ups [did 6 today]
10 muscle ups
1 dhmu
1 hspu [30 sec hs but heels on wall]

Video basic vaults - check/ improve my form. It seems dumb to only do conditioning, and not practice PK. Yes, it's important to get in good condition. I'm working on it... whatever...

Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 13, 2007, 11:04:32 AM
What a blast! I walk/jogged to the beach - spent 45-60 minutes climbing over, under, between and through some downed kiawe trees. Very carefully. Kiawe branches have long sharp thorns. I did not go fast. I did no jumps, only a couple small vaults, and only one drop. It was mostly qm, rock climbing moves, etc.

Tread water & no hands, 1 minute each. Ocean was pushing me S and toward shore.

After, started to climb the landing at PWF. Did a bunch of monkeys over one of the railings, and another 6 dhpu...

In Hawaiian: monkey = keko, cat = popoki... it gets messy fast.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 14, 2007, 10:00:17 AM
Biking + some small random stretches.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 14, 2007, 06:56:44 PM
Fell asleep on concrete floor. Woke up stiff. Did some stretching but still uncomfortable. A few rolls on concrete - felt lousy.

Lots of Cat the Stairs and Cat Ups. A few SDCs [monkeys]; butt's still too low. Took my shoes off. More Cat Ups. Right arm was getting sore. "This is my last one". Clipped my toe, spun me around, but I didn't fall.

Down to the pool. Like 10 exploding squats, 4 x 10 exploding pistols each side, 4 x 5 exploding HSPU, tread water, 15 minutes float aimlessly on an inflatable raft, dive onto inflatable, 30 more squats, capoeira bridge, front handsprings, lots of somersaults, kicks 10 each side: Side, hook, roundhouse and front.

Worn out but still tried DHPU. Only got 4.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 14, 2007, 07:19:27 PM
Because M2  was whining "Nobody's log says 'Did WOD'"...

WOD: Tabata squats: [20 sec amap squats, 10 sec rest x8] I don't wear a watch, but I had a metronome going at 120 BPM. 20, 20, 20, 19, 14, 8, 20, 14. It was hard to count both the clicks and the squats, which is why I stuck to 20 as much as possible. Right knee was starting to fatigue.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 16, 2007, 10:42:47 AM
Saturday: Did a bit more pre-monkey stuff - large reflective doors, so I was able to see if I was getting my butt high enough. Yeah, it was way up there. Looked pretty funny. Went for a walk on the beach at night.

Sunday: Sore. Did a tiny cat crawl, jumped up on a couple other things. Went to the beach. Paddleball. Ran through waist - chest high water with my wife on my back for 15 minutes, or so. Felt really strong. Could see it in my swimming, too. Tread water. Explosive squats x 15.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 17, 2007, 10:46:31 AM
Looked at the WOD and said, "Blargh!" Did a partial ROM HSPU, and the down part of the next. Didn't really do any PK stuff. R wrist and elbow are sore. 4 DHPU.

Helped put out a fire in the Dumpstertm last night when I got home.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 18, 2007, 12:47:57 PM
Jellyfish on the beach, and offshore. Portuguese Men-of-War (http://www.aloha.com/~lifeguards/portugue.html). We tried to play some paddleball, carefully waded around. It severely cut short our play time.  Pretty much used up all my free time, too.

Got only an hour or so sleep. Made it hard to stay awake during technical meeting. I made some really stupid suggestions. Blargh.

Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 19, 2007, 04:53:37 PM
WOD: I had to do easy version. I also did not have a watch. I took a clock off the wall for handstands. Didn't think of that earlier... I'll have to remember it.

L-seat: Did in my chair [took advantage of the back] - 5 times to get 2 min.
Planche: [Did frog/ knees on elbows] - 10 times to get 2 min.
Front lever: [Tucked - used knees too] - 6 times to get 2 min.
Handstand: [Heels touching wall] - 9 times to get 2 min. Counted the times when I never really made it to HS position/ less than 1 sec stand time.

Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 19, 2007, 08:52:12 PM
PK: 2 hand vaults over tables, turn vaults, short runs through 'jungle'. 9' wall with railing on top - sorta flopped/ rolled over the rail tho. Hit my knee one time up. Rock hopping/ exploring. Bgvl thorns worse than kiawe. Practiced for jump over fish ponds - last time I didn't land it well. Worked on leap distance [8-9 feet], and some shorter precisions onto uneven surfaces [from 3-4 feet]. Tried punching a banana tree. They're too soft to rely on - would probably break if you tried to climb one. Plus, they ooze...

Some precisions. Tried to go from a precision to grab 2 roots of [weird] tree. It was silly, and arms were too tired from WOD earlier.

Long jumped into the pool. Tread 1 min, 4 x 15 exploding squats. Tried a capoeira bridge, but could only hold it 3 sec. Swam/ played around a few minutes.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 23, 2007, 11:30:15 AM
 :( WOD: Run 5k hilly for time. Was it 32:30? I just estimated distance, using a piece of paper and Google Maps - took dirt paths to the stop sign at Kanani and back. It was hot, sunny, sandy, rocky, and I'd just eaten lunch 1/2 hour before. Those are my excuses.

I can't believe that time. Maybe it was more like 4 miles? It did not feel good.

Saturday: Thai food and late night beach walk.
Sunday: Walk around the mall watching the bank account hemorrhage. Watched a bunch of kids at the play area. They were routinely making drops from 1/2 to body height. Climbing, balancing, jumping... but there was a 48" height limit, so I couldn't join in.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 23, 2007, 09:38:40 PM
Assorted small very lame barefoot PK. Played around in hala trees for a long time - serrated leaves, with thorns on the edges - like climbing amongst softly swinging saw blades. I branch broke on me, but I had weight on 2 other ariel roots. Got a new set of cuts and welts to add to my collection. Joy!
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 25, 2007, 10:42:35 AM
WOD: Only did 50m sprint x3, 10 pullups, 10 burpees... decided to scrub it. Feeling unnaturally weak.
Same problem with minor PK earlier in day - super fatigued. Jumped a 6' gap, at 6' height, but my rail vaults were stinky.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 27, 2007, 10:56:35 AM
Weds WOD: (400m, 1:30 rest, 15 tuck jumps, 1:30 rest, 10 pullups, 1:30 rest) x3. Yeah, in theory. Run around outer perimeter is about 1/3 mile. Tuck jumps = bad form, so I did 10 jump squats +5 tjs, and I don't remember what I did 3rd set. Pullups - holy atrophy, Batman... 5/3/2, 5/3/2, 4/2/2/2... the whole mess took 23 minutes + ?? sec. And I did it in dress clothes/shoes.

Thu: Ran Ace Auto -> KC -> Ace -> ASB -> Ace. Did 5 pullups in a tree, 5 on a circular truss system. At KC got "do parkour, be smut" [past tense very imperfect of 'to smite']. Tiny bit at Lowes parking lot. Walked 3.5 miles or so with G & D@. Did a little balance work on curbs and some downed poles.

Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 28, 2007, 11:31:37 AM
AM break: hit the hala trees... up and through the 'nest' in the middle, partway down, then circled around from arial root to root. A little rock hopping. Monkey ups, vaults.

Noon: PK run to MWW and back. Slowest part is the first hedge/ wall/ construction fence, both coming and going.

Biked to bus stop, took bus to Kahului, biked to KC. I like not biking the 10 miles...

5 pm: PK run from KC to McD and back. Highlight for me was tree work - dropping from one branch to another. I scraped L wrist a tiny bit.

7 pm: 3.5 mile walk at KC. I did about half of it jogging on curbs. Did a couple low precisions. Wasn't supposed to. Got smut. [Feet slipped on plants, fall down go boom. Plant stains on pants].
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 31, 2007, 11:40:45 AM
Saturday: random PK at break. Had a slip just like Friday, doing a precision to a very low wall.
WOD: It was something horrible. I don't even remember, now. I did like 1 rep, and quit.

Sunday: Went to MACC to see if there was a show. No. So I did a few vaults, and G told me to play in the banyan tree for a few minutes.

Monday: WOD: L-sit [on chair] = 6 tries to get 2 min. Planche [Frog] = 11 tries, and that doesn't even count the times when I had to touch my foot down as I started the move. Front lever [Tuck] = 60 sec first try... so I must be doing something wrong. HS [heels on wall] = 30 sec 1st try.

Went for pk run in slippahs... swinging road barriers almost got me - landed hard one time. Some really bad underbars. Tried wall climb, but slippahs didn't cut it. Vaults. Barefoot did an 8' wall, and cut my L big toe going up the outside of stairwell at ML-Makai. Tried to barefoot run on beach - nope. Walked home, cut through Kulanihakoi gulch... muck, and nasty kiawe - went right through my slippers.

G saw the L wrist scrape... "You need to take up a different sport. You're ALWAYS getting hurt. Is it for attention, or are you TRYING to hurt yourself?"
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 01, 2007, 03:21:08 PM
Sat on the side of the pool 15 minutes, kicking my feet, trying to clean out cuts and puncture wounds. I still have thorn fragments in my feet.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 01, 2007, 05:23:20 PM
Jog 5 min warmup [just shy of 1/2 mile]

WOD:
1/4 mile: 1:24... 7+4+4 dips [on treadmill]... 15 pullups [on treadmill - feet touching]... 15 lunges [alt legs]
1/4: 1:14... 5+5+5 dips... 10+5 pullups... 15 lunges
1/4: 1:13... 5+2+1/2+0 dips... 10+5 pullups... 15 lunges
1/4: 1:12... 1 1/2+0 dips... 10+5 pullups... 15 lunges

Pretty much maxed out the treadmill. 12.4 mph is as fast as it goes, and it has that annoyingly slow accelleration.

Went out to the pool: Tread water 1 min, no hands 1 min, 10 squats, 10 jump squats, 10 tuck jump squats. A bunch of just floating around, too. All the debris is out of my L foot, 1 thorn tip still in R.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 02, 2007, 08:30:27 PM
Upper body's sore from yesterday's WOD... so I modified today's WOD...

1 min tread water
100 jump squats in 5' water. Doing well, then lost my rhythm and started sucking in a little water.
69 HSPU in 3.5' water, mostly 3 or 4 at a time.
5+3 pullups on a tree. It's lame, but I don't care.

Who designs these things, anyways? [I know, Jesse Goody does. He does much better than I could at changing everything up. Don't mind me.]  ;D
Title: Re: btay - tastes like parkour
Post by: chipset on August 02, 2007, 08:38:18 PM
Quote
Pretty much maxed out the treadmill. 12.4 mph is as fast as it goes, and it has that annoyingly slow accelleration.
Like Raindog from WAPK said, treadmills suck for two reasons:
1. They are inside.
2. They are not outside.

Now I see there's a third reason to hate treadmills.
TREADMILLS ARE WORTHLESS PIECES OF JUNK!

By the way, 100 jumping squats is very good. ;)
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 06, 2007, 12:33:34 PM
Saturday: 44th birthday. Biked to Ma'alaea on the highway, biked back home on the beach. That was about 10 miles? I had to ride at water's edge - sand onshore was too squishy. I was soaked and sand-covered when I finished.

Sunday: Played paddleball on the beach with G. 5x10 jump squats in 3-5' water. 7 HSPU in water. Lost my keys somewhere in the ocean. G was not happy. I swam around for 15 minutes looking for them. We prayed. I went under again for about 20 seconds and found them.

Treadmills are evil. If I'm supposed to run a set distance for <= mile, it's handy, because I don't have a working watch with a second hand. I don't need one. I don't want one. I have access to a treadmill, but I prefer to run outside.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 07, 2007, 10:33:14 AM
Did a bad job of scheduling my time.  Didn't work out.  :P
1 HSPU and 10 pseudo-planche push ups.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 07, 2007, 10:25:02 PM
Squats: 40+10+50
Tuck lever : 18+30+20 seconds on treadmill -- treadmills ARE good for something!
Adv. tuck lever: 15 sec
Tuck lever pullups: 3 -- about 3" ROM :)
Dribbled basketball a while.
Tried to juggle volleyballs, pingpong balls, pingpong paddles. Did not try mic stands. 2 ok. 3 not.
Pullups: 5+5+5
Lseat dips: 4+5

I hate to admit it, but treadmills are not evil. They're good for dips and levers. I still don't like running on them, though.

When I look at Crossfit, I see there are 10 areas I should be working. Some things require body training, others nervous system practice. I plan to revise my goals. I know I need to work on flexibility and balance... after 11 years + 6 years at mostly desk jobs I need to work at pretty much everything.

When I look at life, though, I see there is a lot more to life than just physical activity. Sure, it's nice to be in shape. It's cool to see progress. It's important to eat well. But there are things that are much more important. Relationships with God, and the people who are close to us. Making new friends. Helping those less fortunate. Getting spiritually fit, and mentally fit as well.

I have a lot of goals to work on. I still need to write the beginner article for APK. I've flaked so bad on that...
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 08, 2007, 02:25:37 PM
GWR night run: Casual business clothes, dress shoes.
Rock climbing, cat crawls on log railings, pullups 5+5+3, 1 foot balance on rocks, hydrants. Balance on top of wall, climb around pillars. Minor attempts at wall spins.

Attempted wall climbs but dress shoes = poor traction = black marks. Not good at a luxury resort. I got most of it off, but not all. It's in a not common area. Shouldn't be too visible.

Balance work on tubular lighting truss. Needs lots of practice.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 09, 2007, 12:35:15 PM
At GWR: office stairs. 5x5 pull ups, 5+5+5+4+5 l-seat dips.
Ran 1/2 mi or so to MOW. 1/2 way through teardown, got a call from GWR. Ran back. Ran/walked both ways again.

While waiting for ride home, after 14 hours work: WOD "Cin": [12 minutes]
[Full workout "Cindy" = 5 pullups, 10 pushups, 15 squats -- as many sets as possible in 20 minutes.]
pushups: 4x10 + 7x5 = 75
squats: 13x15 = 195

A little rock climbing/ hopping and some little vaults at break this morning.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 09, 2007, 04:19:38 PM
Did a bunch of the Bob Anderson "Stretching" exercises. You can google the book and see quite a few pages from it. My wife would be proud. She's been trying to get me to do flexibility exercises for 5 years.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 10, 2007, 03:18:39 PM
Bike slow HI to GWR = 6 - 7 miles. Tried not to break into a sweat.

Bob Anderson "Stretching". (http://books.google.com/books?id=y5FKsFUbk9YC&dq=bob+anderson+stretching&printsec=frontcover&source=web&ots=nnaer69dV3&sig=1ZXVzndhPmZl4cEGMg9MZrIYjOw#PPP1,M1) I did most of the exercises.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 11, 2007, 10:51:08 AM
Sore from stretching - especially knees.

row 20x 30#, 20x 50#, 20x 70#, 10x 90# as fast as possible
lat pull 20x 90#, 20x 130# as fast as possible.

rock climbing - face of falls @ pool pond.
tree climbing

Pool:
practiced tuck jumps in 3' water
practiced forward flip
walked on hands several times. Got ladder to ladder across shallow end.

Bike:
to L's - constant speed. Bike back fartlek: 2 phone poles 'sprint', 2 poles 'jog'. Bike home, fartlek.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 11, 2007, 08:08:41 PM
Last night biking home got a light scratch across forehead from kiawe. It distracted my wife from the bigger scratches on my knees from rock hopping/ thorny shrubs. :)

Elliptical 5 min, half mile fartlek [1 min 140 rpm, 1 min 250 rpm]

Lat pull 5x 170, 5x 190, 5x 210
Row 5x 130, 4x 135, 0
Press 0, 0, 5x 70, 5x 70, 4x 70.

3 games pingpong - lost 22/20, lost 21/13, won 21/17

pool: consistently walk on hands across width. Helped a guy learn front crawl.
straddle planche is easy in water, with water supporting 90% body weight :)
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 13, 2007, 07:26:13 PM
WOD: Fast 55 rev 1.1: 10,9,8,7,6,5,4,3,2,1 reps of pullups, burpees, HSPUs for time:= 34 minutes. Had to break up the pullups [got 9 tho], and I did HSPUs in 3.5' water. I tried to do one on land against the wall, but too weak.

Didn't HS walk across the width today. Maybe 2/3 to 3/4 was the best I can do today. Oh well.

Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 14, 2007, 03:24:03 PM
HSPU and burpees 2 days in a row? Ugh. I don't think so.

Pistols 3 each side - knees don't like these + balance problems. Replaced with Squats x 6
Broad jump x3 [limited to about 6' due to dress shirt and equipment.
[Rest 1 min: 5 cycles]
     rest 2 min [I rested longer - looking for a box.]

Deadlift drinking fountain. Take support box.
4 HSPU [skipped]
4 lateral plyo pushups on fountain support box
[Rest 1 min: 5 cycles - but I didn't, since I was just doing the pushups]
     rest 2 min

I'm skipping the next section, burpees + 15 m sprints. Lifted the fountain. Put it back on the box.

Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 14, 2007, 06:17:43 PM
Spent time sitting out in garden, praying, singing, looking at the trees, rocks, feeling the different textures. Then I got paged. Oh well.

On pistols this morning - I did 2 sets before switching to squats. I used r index finger to help with balance. Also, Crossfit had suggested stretching arms up in front for better spine positioning.

Long phone call messed up training - was planning to do Crossfit's WOD. 5K. I guess I still could. I'll just be wiped teaching guitar. Maybe not...
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 16, 2007, 10:33:52 AM
Burpees 3 days in a row... I just took a rest day.

Ran fartlek to Kanani stopsign and back - 30 minutes. How far is it? I don't know. I'm hoping 4 miles, because it hurts. The footing is nasty - sand and loose rock, it's hilly, whine, whine, whine. I used to run 3 miles in half the time, so I'm hoping this is 4 miles. I won't feel so ashamed.

L cancelled guitar lesson, so I cooled down in the pool. Called J and rescheduled with him.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 16, 2007, 11:24:51 PM
Burpees, squats, push-ups & pullups for warm-up.
Monkey ups, reverses, turn vaults, lots of rock work - climbing, bouldering, monkey ups, little precisions up and down. I'm much more comfortable going up than down. Distances probably 2 - 6', less if it was an up > 2' or so. A little bit in the trees.

Idiots Guide to Stretching has some flexibility tests. I may have been doing them wrong, but definitely need to work on hip, knee and ankle flexibility. Also wrist extension.

Leg inflexibility probably due to combination of years of desk jobs + years of distance running + general abuse.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 20, 2007, 11:42:17 AM
Paddleball at the beach. Got lightly sunburned. Not used to morning/ noontime sun. Oops.

WOD: 5 burpees, 5 precisions, vault, 5 pullups = I did 3 sets in about 5 minutes, while I was supposed to be taking care of the garden. [That's why I didn't do full 15 minutes. My excuse, anyway.]
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 21, 2007, 11:17:48 AM
Ab workout. Also did some cats and random vaults in slippers. Couldn't wall climb in them. Tried.
Title: Re: btay - tastes like parkour
Post by: chipset on August 21, 2007, 07:19:01 PM
3 miles in 15 minutes is 1 minute below our XC team captain's record :o Nice  :o

PS. You can check distance with Google Earth app btw :)
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 22, 2007, 02:40:14 PM
Thanks, Chipset...

On Google Earth: Kanani route: Quick measure 1.53 mi... Increased detail 1.75 mi, [3.5 mi round trip].  Helped me feel a little better...

My 3 mile PR for XC was 16:45. Sub 17:00 5k. 6:10 pace [+/-] for the first 13 miles of my 4th marathon. That was all a long time ago. Long, long ago...

Kanani - first time: 34 min. Aug 15: 30 min. It's still (30 - (3.5 x 6 = 21)) = 9 minutes slower than my mind thinks I should be running. It's 9 minute miles, almost 10s. My MOM was running that pace.

The WOD for today is 10K. Isn't that a violation of CrossFit's whole training philosophy? I don't know why Gear chose it.

Today's goal: Kanani at sub 8 pace - under 28 min. Sub 7 would be 24:30.

Better hydrate... ["Kanani" means "the beauty" in Hawaiian. "Pupuka" is "ugly". This route's pretty ugly]
Title: Re: btay - tastes like parkour
Post by: Steve Low on August 22, 2007, 03:21:55 PM
Nah, there have been instances of 5k and 10k runs on CF WOD. You just don't see them often because they are more geared towards aerobic rather than metcon, but you will see them once in a while just like you see 1-1-1-1-1-1 bench press and stuff like that too.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 22, 2007, 05:30:27 PM
1/2 WOD: Kanani 3.5 mi = 29:20... 8:22 pace  :P small improvement...
CF-WOD: Shoulder press 8+8 (50#), +8 (40#) was supposed to be 5 sets of 5...
Pool - a little stretching, some hand-standy fun. Splash and float...

Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 27, 2007, 12:49:02 PM
L knee discomfort on starting Kanani - but as I started running, it kinda moved around. Sore knees over the weekend. Most of the pain went away - prayer at DoF.

Friday - crawled through the kiawe to check out the gulch. There's a big stretch where they dumped  large stones from all the recent construction. They seemed pretty stable, but I was cautious moving on them. Some precisions. Jumped up on some shipping containers. Did some QM up on top. Checked out the bridge. No exposed i-beams. There is a lip on the side where you could hold on with hands, but I'm not up to that. Did some minor rock climbing. Walked the guardrail and a couple small walls. Tried to do some muscle-ups at PG gym set, but arms were already fatigued.

Saturday - walked around Lahaina with G. I go there about once every three years - and that's enough. The banyan tree has all sorts of "No climbing" signs. Pity. We overdosed on art galleries.

Sunday - absolutely nothing.

Monday - Crossfit WOD: Rest day. I did that at 10 am break. :)
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 28, 2007, 10:42:55 AM
Complete Idiot leg and back stretching routines. Took the time to draw them all into my journal, which was a great exercise in anatomy and figure drawing.

Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 29, 2007, 12:34:05 PM
Averaging less than 4 hours sleep/ night this week. Symptoms noted: irritability, slower reaction times, slurred speech, mild depression. [And falling asleep without any notice.]

Yesterday: Biking, walking and minor minimal PK - some on 4th floor roof. Some stretching.
Break: unintentional nap, carrots, celery, olives. No PK.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 30, 2007, 11:11:59 AM
Lunch: Chicken pasta + water.
Parkour training: [dress clothes/shoes] Vaults to semi-precision landings. Cats to vaults. Vaults down to staircase [semi-precision landings]. Pop vaults. Vaults to 6' drop to grass. Balance work on railings, logs and curbs. Precisions on large rocks. Vaults - work on 1 leg approach. Wall climb/ claw up chain link fence. Underbars.

My knees were sore after all this. I did some stretching, but I'll lay off the >3' drops today. Got pretty dirty and sweaty, too. If I was smart, I would've washed my clothes right away... I did hose off my arms, face and shoes...

Supper: Cereal, egg, carrot, ice cream. Not very good. We were both exhausted.
G fell asleep watching tv. I read for a while. Went to bed. Mind was racing, tho. Got 7 good hours sleep.
Did better at Ubuntu's Sudoku this morning than I ever have.
Breakfast [at work]: Muesli, 3 eggs, mini bagel, OJ.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 31, 2007, 01:29:41 PM
BkFast = none. Bk = pretzels. PK = none. WOD = none.

Yesterday = Must still be open gateways to the netherworld. Or at least to the Netherlands :) Did play Dutch Bingo with a new volunteer Groen - closest we got [so far] is her son attended the same college I did, within a couple years. Bingo! Close enough... It's a small Dutch world, after all...

[We do same thing here on Maui. With only 120K people, it doesn't take long to find people you know in common. I was 70 miles away, talking to a lady at art gallery. Turns out she's my former landlady's niece. Or my boss at GWR referred me a new guitar student. Turns out he lives in the same apartment complex, next building over. He also goes to HC, so we knew a lot of the same people.]
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 04, 2007, 10:58:48 AM
Sat: conference at KC all day.
Sun: played in pool with G and L.
Mon: in dress shoes - ran 6 miles in 54 minutes. 9 min/mile pace. My body hated it. Esp knees. Maybe next time I'll remember to take return bus fare. Did a little stretching, but still sore today.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 04, 2007, 04:32:40 PM
Break 1: Walk around on rocks. Knees didn't like it. Elliptical 4 min, 5x70# shoulder press, fail lateral plyo pushups on ball. Banana chips + water.
Break 2: Protein shake
Lunch: Vaults - working on 1 leg take-off. Semi-precision landings. 270 degree reverses. Cats to vaults. Semi-precision vaults onto staircases. Chicken, broccoli, carrots, water. More vault work.

Surf report: small. Figures. The day I have the car, and don't have to work 2+ jobs... cancelled lesson with L, had to postpone with J last night. Back to work!
Title: Re: btay - tastes like parkour
Post by: Laurie Jennifer on September 04, 2007, 07:02:12 PM
sleep is a bit of an ongoing issue for me.  i [finally] found some tricks that really work for me.  ... but i'm on a cellphone now, so i'll type it all out tomorrow.  remind me if i forget!
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 05, 2007, 02:13:42 PM
Tues night: Stretches - knee, hip mostly. Salad, bread, cheese. No jelly beans.
Break 1: Poor use of time. No PK. Carrots, celery, broccoli, kalamata olives & a couple cubes of salami. Water
Break 2: Equipment failure. I thought "There goes PK training time," but then decided to actually USE it. So:

Cat crawl - jump down 1/2 staircase - 270 reverse - run to room. Fixed equipment. Quick bathroom run: Vault to semi-precision landing, rail vault, rock balance to precisions, tried to cat crawl the round railing up [dress shoes = no traction]. Tried to vault ping-pong table, but didn't quite make it. Balance on low wall, precisions, cat crawl up low wall/ railing, vault onto low wall, cat crawl, 2 hand vault desk, 2 hand vault desk.

Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 06, 2007, 11:33:42 AM
Wed: More vaults and balance running around work. Lunch: Curry chicken.
WOD warmup x4 - front/ side planks + Samson stretches. Had a meeting to go to, so only 1 set of sprint 50m, 5 burpees, sprint 50 m. Pullups stunk: 3+3+4 negatives. Out of time, plus doing BAD. :(

Vaults, balance and cat crawl in slippers and barefoot at the library. Really wanted to go from post to post but they were too far apart. I couldn't stretch that far and I freaked out. I was happy with my barefoot landings. I was clearing 4'+ wall, landing soft and quiet. Supper: Bread, cheese, cranberry juice. 11pm supper: Bread, cheese, plum, water.

Thu: 5" centipede crawling across the floor. I slammed a clear plastic container over the middle of it, and kept it pinned to the floor. Cut it in half with scissors. The halves were still crawling. I kept cutting it until it stopped moving. Adrenaline was through the roof. Last time I got stung I had to go to med center for a shot - my foot swelled to > 2x size.

Breakfast: Muesli, oj, 2 toast with tahini. When I was leaving, I wasn't paying attention. I walked to an area where they were laying tile. To get where I wanted - wall climb/ cat crawl, climb over rail [I was too high up - like a 15' fall to concrete if I botched the vault]... flow was bad, but I didn't get hurt or dirty.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 06, 2007, 04:33:54 PM
Break 1: 1/2 WOD: Dips [with dumbbells in pockets, belt, socks, etc] 8 [-], 6 [10#], 3 [16#], 3 [22#], 3 + 2 + 2 [24#]. It looked SOOOO stupid. Water 24 oz.
Break 2: 1/2 WOD: Pullups [Didn't add weight] 8+6+3+3+3+2+2 Water 24 oz.

Lunch: Leftover chicken/ pork gumbo with celery and peppers. Mildly spicy. Very nice. Water 24 oz. I don't want to do CF WOD today - "Helen". I don't have kettlebells, or decently heavy dumbbells.

I'm working WMR-O this afternoon/ evening. Yet again. And Saturday. And as much of next week as I can. WMR-O has a great stretch of roof I'd like to jump, when I get comfortable with 7' drops. It's a series of 4-7' drops, from roof of lobby/ ballrooms almost to the ocean. Drops into cinders, which should be easier than concrete. I'll see if I can get my boss to 'accidentally' throw something up on the roof, so I have an excuse to run and get it. I guess I could always do turn vaults on the bigger drops... maybe I'll wear tennis shoes tonight :)
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 07, 2007, 12:17:30 AM
MWR-O: Bike 6 miles. 6+6 pullups. Assorted minor cat leaps, wall climb attempts [dress shoes have no traction]. Climb from 4th floor to 2nd to 4th to 2nd using only railing. Beef stew, rice, squash, small salad, 48 oz water over course of night. Bike 7.5 miles. Another 12 oz water - with lemon slice in it.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 08, 2007, 12:59:30 PM
Fri: Took the day off work. Trained for street evangelism, and went out with G, Paulina from Finland, Alan, Barbara and Laila from Foroyar [Faroe Islands], and Linda from Alaska. "Has anyone ever told you God loves you and has a wonderful plan for your life?" I talked to like 13 people. Most of them were friendly and kind. G had to push me, a lot.

I gave up at the end, and just started talking to Nate of Order of the White Rose (http://www.whiterosepunk.com/). I used to watch Nate and Noah when they were loud little high school punks. With ear plugs - the industrial kind. I used Noah's amp a lot at Hope, but turned WAAY down. Jello Biafra's just released their debut. http://www.myspace.com/whiterosepunk (http://www.myspace.com/whiterosepunk) = better site...

Food: Protein shake. Water. Banana and protein bar. Water. Water. Pasta and portabello mushroom burgers. Water. 3 taquitos.

No pk. Walked around a lot. Knees feeling ok. Pecs are sore, not sure why.

Breakfast: muesli, bread with tahini, papaya with lemon, 24 oz OJ.
Break: looked at possible site for intervals. Wall climb, vault to 8' drop, vault to 6' drop [semi precision], up 6', up 8', cat or something similar. I don't like the big drops. They freak me out. Water 12 oz.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 08, 2007, 05:55:13 PM
Break 2: Looked at the site again. Said, "No way." My measurements were close, but not exact. So what? Water 24 oz.

Lunch: WOD: 25-50 m PK intervals with 30 sec rest... This was so rough... I made it a little easier: 2 steps -- 4' wall+3.5' rail climb and vault -- 2 steps -- vault and drop about 5-7 feet onto stairs [I increased it each time] I landed facing the stairs due to fear [rather fall up than down] - then had to turn 180 degrees to run a few steps -- vault and drop about 5' -- run 10m or so -- cat/climb 6' -- 2 steps -- cat/climb 8' -- 2 steps cat/climb 5' run 10m, vaulting 3 3'x6' tables, down 5 steps 10 m more run.

It went sucky. Not totally sucky, but I was wiped after 2. I got interrupted as I was coming up to the tables on 3rd -- someone with a tech problem. I went, fixed it, panting for breath the whole time. Came back and did 3 more - ran out of lunch time. Seafood pasta, carrots, 24 oz water.

Went back out. The thing that gets me on the vault to 8' drop is I'm seeing the drop all the way down to the bottom - 14' or so. [Plus a couple feet for body height...]. I thought I'd work on turn vaults. For some reason, I was choking even on the small ones today. I went to 3' rail, and tried landing them from speed. Hit #1-8 a little sloppy - r foot was landing a couple inches lower than I wanted. #9 was ok. #10 something went wrong. I think I lost my L hand grip as I was rotating around it. I got my R hand down, but over-rotated and slammed my R elbow against the uprights - right on the nerve. My whole arm went numb. The skin is barely broken. I hope it won't bruise. ROM and feeling are back 100%. Water 36 oz.

Job #1 almost finished. Time to bike to MWR-O and work Job #2 a couple hours. We've got company over tonight, so I need to be social. Got interrupted by a technophile. Now I'm running late for Job 2. Great.

Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 08, 2007, 11:14:00 PM
MWR-O: Biked 6 miles, about 36 minutes. 10 MPH. Legs were tired. Did a couple vaults, cat leaps. Nothing much. 4 sandwiches, fresh fruit, 24 oz water and a Snapple. Did not feel like biking home. Took the bus back to Job #1.

G & L were there. Changed into board shorts. Ran my last 4 WOD intervals barefoot, shirtless. Didn't do the 8' drop - ran to the top of the stairs, under-rope and ran down. Also, very cautious on the cat leaps - basically didn't leap, just wall climbed. I was amazed how much better it felt than this afternoon. Played in the pool for an hour to cool down, relax, de-stress.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 09, 2007, 10:17:44 PM
Not much training. Drank a chocolate shake and had a cookie. Oh well. Walked some of it off. Tried to do some upper body stuff - swinging like a monkey, laches. First try was awning thing over our parking lot. Wood. Sharp. Ouch.

Too much sitting around. Too much tv. Bleh.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 10, 2007, 05:22:52 PM
Some tuck squats. Some jump squats. Oog.

Diving turn vaults - what I botched the other day. I'm diving about 5-6 feet, like doing a kong, but turning it instead. I think my trailing foot caught the other day - just enough to throw me off. Practised one foot take-off. Still tending to do 2 foot. :P Injury of the Day: Knee to R thumb. It's a bit sore. Also, slipped on a leaf on one take-off - almost didn't make it over the rail. Silly juicy ground cover leaves.

Vaults down to the stairs. Today I worked the other side. Kinda did a hand switch as I was spinning - grabbed the lower rail and pulled closer to a 270. Gave me a much better angle for making the next jump down. Why not a 90 the other way? Mental...  :-[

Food - Don't feel like being so anal. Counting oz of water... bleh. I'm going to eat as well as I can, stay away from the sweets, highly processed foods, etc. I don't plan on violating that.   :-X

Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 11, 2007, 03:07:31 PM
Break 1: 5 fingertip pull-ups on door frame. Knees a bit sore, so worked on landings from 1, 2, 3, and 4 stairs up. Pistols [with support] 10+10+10 each side. Some small vaults. Cat leaps.

Break 2: 1 legged hop up and down handicap ramp, x80-90 each side [lost count - interrupted] 0+0+0 fingertip pull-ups. Forearms are whining. Pistols [with support] 10 each side. 10+10 push-ups. 10 wide push-ups.

Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 11, 2007, 09:51:53 PM
Lunch: Some cat to cats before driving to job 2.
MWR-O: 1 legged hops every time I go up or down stairs. Even with equipment. A few minor vaults, but it's 9-11 and it's rocket scientists, so I don't want to pop up on security's radar.

Tried one of those evil things Demon was talking about - rising to your knees from prone position. Tried twice. Didn't even budge. And people can do that with 80# weight? That's insane.

Goals: unassisted pistols, one of those kneel-up things, fingertip pull-ups, everything from the old list, whatever that was... I'll find it tomorrow.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 11, 2007, 09:58:29 PM
"Floor glute ham raise" - from Steve Low's training log. Ugh. Muse_of_Fire and I are both going to try these. You can do it, Muse! Oh. I guess I should post this in HER log...
Title: Re: btay - tastes like parkour
Post by: Steve Low on September 11, 2007, 11:29:47 PM
Haha, whoops I actually lied. It's with a 20 lbs weight vest for the glute ham raise (0:44). He did 80 lbs with ab wheel rollouts (1:52). :P

http://www.youtube.com/watch?v=57pv_1j4dH0
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 12, 2007, 10:50:37 AM
He's probably doing 80# now.  ;) I got a small range on the floor glute ham raise - probably 12 degrees. Major charlie horses. It's a lot easier when you start from kneeling, and go down.

After saying "I don't want to pop up on security's radar," I did a couple cat leaps to a loading dock/ rail above the dock. I didn't know the pin holding the rail had sheared - I don't believe my weight sheared a 1/4" steel pin. The whole 8' rail section fell off. I must have caught myself. Otherwise I would've been on the floor with the rail section on me. I feel ok today.

One legged jump up stairs [2 at a time].
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 12, 2007, 03:26:21 PM
Break 1: Wall climbs, lat pull 165# 10+10, row 110# 10+8+2
Break 2: WOD: only had 2 6# dumbbells. 15 db thrusters [I did jump squats. I think that's explosive enough ;D], 5+4+5 pull-ups [I dropped them after 1st round], 15 db swings. Repeated 4x.

Goals: Kanani [3.5 miles cross-country, unstable footing] under 28 minutes. Dead hang muscle up. HSPU with wall support. Floor glute ham raise. Unassisted pistol, each side. Fingertip pull-ups.

Can do R pistol, but fall on L. Have done HSPU with support, but that was a while ago. Kanani's at 30+, FTPU I did 5 but only on one doorframe [had a wider frame].
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 13, 2007, 04:12:13 PM
Duplicating and labelling today: Took advantage of gym...

Break 1: Lat 190# 10, Row 130# 10, Leg Ext 110# 10, Leg curl 110# 3, 90# 4 died of boredom.

Break 2: Lat 210# 10, Row 150# 6+4, Chest 130# 10

Break 3: Lat 230# 5, Row 170# 5, OHP 70#, 90#, not 110#, 90# x3, 70# x3, Leg ext 130# x6, Leg curl 110# x5, Chest 150# x5

Break 4: FTPU [on 1" molding] 5+2+2 but fingers were kinda flat, not really fingertip...

Muscle ups: my pull isn't explosive, so I can't make the transition to the dip. The lat pulls and rows will help build those muscles. I hope.
Title: Re: btay - tastes like parkour
Post by: chipset on September 13, 2007, 04:52:07 PM
What's OHP?
Title: Re: btay - tastes like parkour
Post by: Steve Low on September 13, 2007, 07:47:23 PM
Your lat pulldowns are killing me inside... work more pullups. :)

OHP is probably one handed pulldowns.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 13, 2007, 08:34:10 PM
So sorry, Steve :) I was stuck near the gym for several hours so thought I'd take advantage of the Cybex gear.

OHP = Overhead Press - something that I despise. Bad shoulders due to car wreck ages ago. They make funny noises. I'm trying to build up for HSPUs. HSPUs and walking in hands in pool/ocean don't really count.

WOD: Got Kanani under 28! 27:57. This is embarrassingly slow for me, but it's where I'm at. Cooled off in the pool. 15+15 tuck pistols, each side, but they don't really count either. It's too much fun. Very little body weight.

Did muscle ups on the side of the pool. It was much easier to get the transition down. Tried it on gate, later, but still can't.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 13, 2007, 11:03:08 PM
Pull-ups: bar one hand, towel over bar the other [modified one hand grip] = 5R, 2+3L
FTPU: 1/2" grip. Nope.
HSPU: [feet on wall] 3 sec negative, but only a couple inches up.
Pistol: R [unassisted] 3+3+0, L [assisted] 10+10

New goals: Kanani < 27 [ultimate goal < 21], FTPU 3/4" grip [ultimate = tiny, like advanced rock climbing grips], L pistols [unassisted]
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 14, 2007, 07:11:14 PM
WOD: Fast 55 rev 1.1 10,9,8,7,6,5,4,3,2,1 pull, burpee, HSPU.
I struggled today - 52 min. Last time was 34, but HSPU were in water. Today feet were on broomstick wedged in an equipment rack.

CF WOD [at MWR-O]: Tried to do double-unders with extension cord. It just wasn't going, so I did 50 regular, 25 R foot only, 25 L foot only, 50 regular. I'm moving all sorts of stuff around so may not do the squats. See how I feel in a couple hours.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 17, 2007, 10:52:20 AM
Sat: - at MWR-O. I hate sitting, doing nothing.
"Could you not stay awake through lectures by rocket scientists for even an hour?"
"No, not even 20 minutes, except for the extremely hard to understand Russian at the end." The lectures were bad enough in English. This guy had a thick, heavy accent. The effort to figure out anything he was saying kept me awake.

Lifted a bunch of heavy stuff. Got yelled at. Did a monkey-up to lighting case. Got yelled at. R really freaks when I do vaults. He would really prefer I not do PK at MWR-O.

Sun: Fighting a cold. Took it easy. Church. Thai food. Read a Bob Newhart book. Saw "Mr. Bean's Vacation". Some squats, decline push-ups, pull-ups.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 18, 2007, 10:46:21 AM
MWR-O is being renamed to "Wailea Beach Marriott Resort and Spa". That's ironic, to the point of false advertising. None of the property is actually on Wailea Beach. None of it's even got beach frontage. It's all rock. There's one pocket of sand and coral where I've seen monk seals laying out.

I didn't do any PK there yesterday. One pull-up on the parking structure before work...

Diet violations: 2 Snapples [1 Sat, 1 Mon... didn't realize how much HFCS they had] + a Melona bar [Sun]... as a reward.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 18, 2007, 12:18:06 PM
Break 1: WOD: pull-ups: 1+2+3+4+5+6+3...1+2+3+4+5+4 = 43. It did not feel good - esp R shoulder. Did some rail vaults. I don't have rowing machine or 20# ball, so no CF WOD today.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 18, 2007, 05:13:26 PM
Break 2: 57 more pull-ups
Lunch: 1 mile = 5:54 [right after eating.  :P ] 15 more pull-ups. That seems pretty lame.
WOD again: 1+2+3+4+5+6+5... 1+2+3+4 = 36 I could do 0 for set 5. My arms are shot.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 20, 2007, 12:33:29 PM
Weds: WOD: 3 HSPU!! Not consecutive. New goal = 2 consecutive HSPU.
CF WOD: [25 back extensions, 25 sit-ups] x3. Didn't run the 800m. Did 2 sets of the extensions on exercise ball, I set of sit-ups sitting on a Cybex arm curl machine :)

Thurs CF WOD: Rest day. I so pwn that workout :)
Break 1: A couple wall climbs. Due to large drop distances, if botched, I did not vault the fences/ rails at the top of the walls.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 20, 2007, 08:03:13 PM
WOD: QM/front plank, Burpee broad jump/ static squat, 10+9+8+7+6+5+4+...3...+2 pullups. Tried a 1 hand for 'fun'. Barely got my feet off the ground. The first sets of pull-ups I actually had some power!

Work on goals
Pistols: 1 L, unassisted. On #2 I got down, then fell. Did 5 assisted, but knee was not happy. 4 R but balance was bad.
FTPU 1@1", 1@1/2", but I had my fingers over it a bit - so still supporting from about the same place.
HSPU - only down today.
FGHR - Cramped up just getting into position.
Kanani - nothing :P

Don't eat dried apricots before doing QM/ burpees/ squats. Thank God for Lysol spray...

Tuesday food violations - 2 sweetened ice teas, during guitar lesson.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 20, 2007, 08:14:09 PM
http://www.youtube.com/watch?v=7GmfsqzC-eo  (http://www.youtube.com/watch?v=7GmfsqzC-eo)= another funny Team Ukemi roll video - this one comparing the PK roll to the MA roll. Done to Gummi Bear's Theme Song? Too bad no translation...

If you can't tell the difference... read the comments section.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 24, 2007, 05:57:56 PM
Too much sweets this weekend, not enough exercise. Maybe that's why I feel so wiped? Won't even go into the violations - I did exercise a little restraint.

Fri: Nothing?
Sat: Swam/ carried G around Ka'anapali Sheraton pool system. Did some pull-ups onto rocks, bridges.
Sun: Hiked a little at Nakalele blowhole.

Mon: CF WOD: Rest day. I so dominate that workout. Actually, I don't like it.

This week I'm working 2 jobs every day except today [14+ hr days]. That seriously cramps WOD... Need to plan better. Welcome to Paradise.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 25, 2007, 11:35:33 AM
Mon: WOD: did some Turkish Get-Ups, with a tray and cups of water. So, if I was lying on my back, and a mobster gave me a tray of drinks... I could serve them.

Despite the easy days, I was sore yesterday. I could not do pull-ups. I could not do pistols. I did a couple precisions. I dangled awkwardly from a balcony. I couldn't even do the down part of a HSPU.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 26, 2007, 10:31:11 AM
Tues: Whatever it was, I was still fatigued. 3 + 3 pullups. That was as much as I could get. I'm not going to freak out about it. Affected me at work, too - couldn't lift a speaker off stand without help. 
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 26, 2007, 01:09:29 PM
Thank you, God, I'm feeling better!

Break 1: WOD:
Frog: 54+28+25+3 [several touches, esp on the 54, to regain balance. Just re-counted the second.]
L-Sit: 12+15+12 [on treadmill] +31+24+26 [on chair - using back for support]
Tuck lever: 42+31+20+27
HS: 32+19+30+20+19 [heels on wall]



Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 26, 2007, 03:21:07 PM
Break 2: pull-ups 7+6+5+4+3+2+1 So still a bit weak, but way better than yesterday!
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 26, 2007, 04:31:12 PM
CF WOD: 5k. I didn't have time, so 1 mile = 6:40.

Now it's off to GWR for another 6-7 hours of work. Yay!
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 27, 2007, 02:23:08 PM
Wed: GWR: It was another 10 hours.  :o But I got in 5+3+5+5+5 L-sit pull-ups. A ton of really bad vaults. I was landing heavy/ poorly.

Thu: WOD: DB clean & press, pull-ups, Turkish get-up. 3 rounds x 5 reps. Used a gallon of water for the c&p, tgu. About 8.5#. I need to get some dumbbells...

CF WOD: "Nicole" Run 400m, max pull ups in 20 min. I jogged maybe 100m. 5+5+[4+1]+[3+2] then got interrupted. Me Nyame ye, O ye ma me... Enough pull-ups. Plus, I still have 8 hours at WBM.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 28, 2007, 03:44:47 PM
Thu: 10 pull-ups, 6 mile bike ride to WBM. Had to work on the roof. Very tempted to vault. Very...
Did a couple minor rail vaults, and low level cats. Tried to do glute-ham raise, but cramped immediately.

Fri: CF WOD: Rest day. Watched Frosti on Survivor China. I think this is only the second episode of Survivor I've ever seen. Ever. 4 days without food? Don't these people learn some basic survival skills when they knew they're going to be on the show? There's no practical reason why they shouldn't have had shelter, food and fire the first day.

I have all evening at WBM. Oog.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 29, 2007, 11:50:32 AM
Fri: leg and back stretches. Food violations = goldfish crackers + 3 jelly beans

Sat: CF WOD "Cindy" As many sets as possible in 20 min = [5 pull, 10 push, 15 squat]. I think I did 7 sets. [35, 70, 105] I got interrupted in the middle. Arms were shot, so I did an extra 30+15 squats to finish out my time. [total 150 squats]
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on October 01, 2007, 11:48:20 AM
Sat: 14 miles +/- biking. Binged on jelly beans. Didn't even count them. Felt sick and shaky after.
Sun: Paddleball, swimming.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on October 02, 2007, 01:56:12 PM
Feel inspired by Demon's To Learn To Grow (http://www.americanparkour.com/content/view/1524/1/).

One of the most important things to the Yamakasi is that you never give up and always try to push yourself that little bit extra. You should always strive to be better than you were the day before. When you train, push your limits past those set in your mind. Most of the time, the mind will quit long before the body will fail. Laurent repeatedly told me that, "When it starts to become hard is when it has just begun." This is the most important part of training and it is what will define you in your training and your life.

I let myself go this weekend. My wife says she can already see muscle atrophy. Home made brownies last night didn't help.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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]
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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. (http://www.youtube.com/watch?v=rm1YHRakW20) 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.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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].
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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.



 
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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. :)


Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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. 
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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
Title: Re: btay - tastes like parkour
Post by: Alissa J. Bratz on October 13, 2007, 12:55:24 PM
What's a tiger pushup?
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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 (http://www.beastskills.com/Handstand%20pushup%20beginner.htm) 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.
Title: Re: btay - tastes like parkour
Post by: Steve Low 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.
Title: Re: btay - tastes like parkour
Post by: Ozzi 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?
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on October 18, 2007, 01:55:43 PM
Re-reading Steve's "Maximizing Jumps and Sprints" (http://www.americanparkour.com/smf/index.php?topic=3046.msg36269#msg36269), and Higher-Faster-Sports.com (http://www.higher-faster-sports.com/jumphigher.html). 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.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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  >:(
Title: Re: btay - tastes like parkour
Post by: Ozzi 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. (http://www.youtube.com/watch?v=rm1YHRakW20) 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
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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.
Title: Re: btay - tastes like parkour
Post by: Steve Low 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.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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?
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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'].

Title: Re: btay - tastes like parkour
Post by: Alissa J. Bratz 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
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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

Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on October 25, 2007, 10:30:23 PM
Thu: Work Out for Ozzi: [WOFO]: Ozzi from HIpk messed up his shoulder  (http://www.hawaiiparkour.com/yabb/YaBB.pl?num=1193287997) 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.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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 (http://www.fourhourworkweek.com/blog/2007/09/18/real-mind-control-the-21-day-no-complaint-experiment/#more-139). 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.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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. :)
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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 (http://www.xterraplanet.com/worldchampionship/course.html) off-road 10K this weekend. Said it was a blast. Photos (http://www.xterraplanet.com/worldchampionship/gallery/index.html) 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 (http://www.xterraplanet.com/news/dsp_content.cfm?id=2058).

Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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.  :-[
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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...

Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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.]
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK 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.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on November 08, 2007, 07:06:59 PM
Thu: CF WOD: 5x3 deadlift - 3rd largest rock in N atrium. I could budge but not lift second largest.

10 burpees. Tried to do some walls, but arms didn't want to. Also, no traction, despite roughing up the bottoms of my old trainers. Jorge, David and 10 other guys were playing soccer, so they called me over. We played for 1.5 hr or so. Then most everyone jumped in the pool. Great fun!
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on November 09, 2007, 04:38:08 PM
Fri: WOD Time = 19:11 10 hollow rocks, 10 back extensions, 10 squats - 10 sets
CF WOD: Cindy: Did part, and broke it up: 2 sets 2:55, 2 sets 2:22, 2 sets 2:17. I have to work at GWR tonight, and there's at least 1 strike involved, so I need to retain some arm strength. [Cindy is 5 pulls, 10 pushes, and 15 squats, repeat amap in 20 minutes.]

XTerra: [Only ran two miles all week. It's at the pace I need, but not on the terrain I'll be facing.]
DHMU - tried, but couldn't get, FTPU=no, HSPU = got 4! New goal = 5.
Pistols 4.5R, 0.5 L, balance issues.
GHR=no, Save Akebono=no, Barely tuck planche = 13 sec, Tuck lever = 37 sec

Maybe I should work on goals more than just Friday after 1.5 other workouts :)
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on November 10, 2007, 10:52:56 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 didn't ride my bike all week?!? So today when I needed it to get to work, both tires were flat.

I'm taking GHR and "Save Akebono" off my goals list for now. Sure, it's useful to be able to drag a 540# ex-sumo wrestler to safety. I got 360#. That's a start.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on November 10, 2007, 06:40:31 PM
I pulled 6 or 7 thorns. Only 2 holes in the back tube were leaking air. I inflated the front until it was as big around as my arm, but couldn't get it to show the leak. I patched what I could find. We'll see if any other leaks develop. My back tube already had 7 patches on it. May be time to get a new one.

PK IN ACTION: HI: A piece of control hardware decided to crash. 5 minutes before classes were set to begin in the afternoon, it still wasn't responding. I grabbed some long cables, plastic tables, 3 swivel "executive" chairs that go up to 3' + arms, and recabled 3 classrooms in 6 minutes. The PK was monkeying onto the chairs, going to standing, and balancing while working overhead. Felt much more secure than I ever have. Of course, this was in dress clothes and dress shoes. That's why it's good to do a little training in the clothes you normally wear.
Title: Re: btay - tastes like parkour
Post by: Jumpin Jiminy on November 10, 2007, 07:03:20 PM
Before I put 'Mr. Tuffy' tire liners in, I used to have flats every week from thorns.  I haven't had a single flat since and that was 15 years ago.
I do enjoy reading your posts; seems like you have some very interesting places to workout and about.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on November 10, 2007, 09:05:16 PM
Thanks for the tip on the tire liners. I'll see if the local shop has them. I tried slime - then I ended up with green stuff all over my dress pants the next time I hit some kiawe.

I try to keep this journal a little light. Makes it fun for me to read. I'm glad other people enjoy it too. David and the guys are playing soccer again... I've got 10 minutes to do some intense PK ...

PK to Jamba run: Didn't get the cat to wall climb the first time - pretty sloppy. Cat crawl, wall run, small gap jump that scared me last Friday was easy today. Balance walk on fence. Monkey up, dodge le traffique, some small precisions. Bought a Jamba Juice for my wife, ran it over to her.

No soccer, so I shot baskets with a guy from Thailand, I think. Then we played fussball.

Cybex 50#: Going light weight, fast reps, as many as possible, then run to the next machine. No rest. Row 60+20+20, Chest 30+20+15, Lat 60+60+30, Overhead 10+10+10 [3 circuits].

Ran .3 mile, but I was pretty wiped. Went from 11 mph to 10, to 9 to quit.

[Totally forgot to record the little PK stuff I did last night at GWR.]
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on November 12, 2007, 02:15:50 PM
Sun: Beach with my wife - paddle ball, swim, some roll practice, HSPUs in the water. Hurt elbow throwing a chunk of broken coral into deeper water. Full set of leg and back stretches in evening.

Instead of APK and CF WOD, I'm going to try to make up my own workouts this week. Force myself to think. CrossFit says there are 10 general physical skills: Cardio endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. Hebert's Methode Naturelle has these 10 skills: Walking, running, jumping, climbing, quadrupedal movement (moving on all 4 limbs), balancing, lifting, throwing, defense, and swimming.

I did not eat granola this morning. I did not fall asleep 45 minutes later. Correlation? [had oatmeal instead]. I will try this again tomorrow...

Break 1: Slow piano blues [like Gershwin's "Porgy and Bess"?] because it uses coordination of both hands, plus foot on the pedals. I'm a guitar/ bass player, so it was 'fun' to try something different. Followed that with a couple minutes walking, and then qm on the rocks for several minutes. The hardest part was a 3' down. It would have been easy going feet first, but I was trying to do everything at a steady pace forward. I had to stop and think about it. Tried to deadlift a good sized rock. I could budge it, but not get it off the ground. Then tried to qm chair armrests - 6 chairs in a circle. Too unstable? 5 HSPU!!

Break 2: 1 foot balance on 1 9V battery [1"x1.75"] = too small. On 2 batteries I could get R 6 sec, L 8 sec. Tried walking only on AA batteries - again, too small. 1 foot on 3"x3" = R 58+61 L 62+47 Tried on 2x9V - R 4 was my best, L 10. Tried to get Salsa basic front/ back footwork down. http://www.bustamove.com/ (http://www.bustamove.com/) and StreetDance Australia. (http://www.geocities.com/sd_au/mambo/sdssalsa.htm)
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on November 12, 2007, 04:14:10 PM
Afternoon: More Salsa practice. Also 5+4.5 HSPU!! Just found out I'm working GWR TWTFS 5-10 pm. At least it's starting later. I've got 20 minutes or so... time for some 1 km intervals :)

5 x 1km intervals [goal=<4 min]: 3:50, 4:00, 4:20, 4:25, 4:46
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on November 13, 2007, 03:07:37 PM
So much for the oatmeal = not pass out idea. Stinking sleep disorder.

Break 1: David wants to train with me today. Spent a while looking at bodyweight exercise sites.

Break 2: PK training: 2 HSPU - tired from yesterday. Tried to do back lever. 10 squats. Knees don't want to do pistols. Jumps onto low walls. Semi-precision vaults over rail. Climbing around on rocks. Cat leaps.

Experimentation: From fightingarts.com (http://www.fightingarts.com/ubbthreads/showflat.php?Cat=0&Number=15833023&an=0&page=0): 1 min wall sit. 2x.5 one leg deadlift. 20 mountain climbers. 12 squat thrusts. 50 calf raises. 35 shin raises. 4 knee jumps. 10 one leg push-ups. 0 one arm push-ups. 1 Jack LaLanne [arms out front]. 5 towel pull-ups [charley horse!] 1 commando pull-up. Frog planche to 1 leg extension [ow! my shoulder]. 20 crunches. 10 airbikes. 16 sec hanging tuck L-sit. 11 hollow rocks. 2 L-ups [supposed to be V-ups] Tried bridge. 2 shoulder stands. Wall walk down to about 20" x 2.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on November 13, 2007, 04:41:04 PM
Tues Lunch: Didn't hook up with David. 3 min elliptical [and did arm/ shoulder stretches].
Cybex 50#: Row 25+25+25, Chest 25+15+15, Lat 50+50+30, OH Press 10+10+6 Not as much as last week. So what.
PK training: Barefoot QM and rock climbing. A little walking around. Swam 3 lengths. Cat crawled oval aluminum railing to the landing. Took 2 tries - first time L foot was still wet.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on November 14, 2007, 02:43:29 PM
Could they have made the sarcasm-Akh icon larger?  :-Sarcasm ;D

Wed Break 1: HSPU 5, tuck lever 46 sec, L-seat 34 sec, back tuck lever 27 sec [bad dismount], frog planche to 1 leg extension [ :o ow!!] Failed to do another HSPU - L shoulder is painful. I don't want to make it worse. Gentle shoulder ROM. Shrugs. Stretches.

Break 2: Anderson's (http://books.google.com/books?id=y5FKsFUbk9YC&dq=stretching+anderson&pg=PP1&ots=nnbdl47gO6&sig=xpCsoVKJ7zznp8GRmpSdkprhqAE&prev=http://www.google.com/search%3Fq%3Dstretching%2Banderson%26ie%3Dutf-8%26oe%3Dutf-8%26aq%3Dt%26rls%3Dcom.ubuntu:en-US:official%26client%3Dfirefox-a&sa=X&oi=print&ct=title&cad=one-book-with-thumbnail#PPA215,M1) leg, hip and back stretches. 3x5 pistols [assisted] each side. Tried 1 leg deadlifts. 1/2 squats [90* knee to bottom out] 30+22+15, hanging tuck L leg lift 10.5 + 9.5 sec. Leg and hip stretches.


Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on November 14, 2007, 04:53:54 PM
Wed Lunch: Barefoot: Soccer field perimeters. Sprints: 4x field lengths, 4x L patterns, 2x Z patterns, climbed the goal. Tried to cat crawl the crossbar. Laches. Not really sprints: 2x backward, 2x sideways, 2x spinning, 2x jog with acceleration boosts, 1 double field.

Pool. Cooled down. Arm and leg stretches. Tuck, advanced tuck and straddle planches [in 18" water] L-sit 45 sec [in 18"] + 12 [in 12"]. Ah, bouyancy. Shoulders feel ok. Legs a little tight from overstretching last night at GWR.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on November 15, 2007, 11:15:22 AM
Thu: Ran to work - 11 min. It never flowed. I'm going to take a rest day today.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on November 16, 2007, 10:34:27 AM
Thu night: Minor pk and running to bus stop, to GWR, at GWR. Tried to pull-up, but it hurt. I had to cross pitch black storage room. Literally could not see my fingers, even when I touched my nose. It was kinda cool to zigzag back and forth, trying not to hit anything.

Fri: Ran to work again. Took about as long as yesterday. Felt about the same. The pace was good, but not so fast that I turned into a sweat bucket.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on November 19, 2007, 09:28:22 AM
Fri: Missed bus by 220 yards. There was no place to hold on the outside, and the next stop is 3/4 mile or so. Bike to GWR 6 miles. Some minor PK. [Very slow night.] Biked home 7 miles.

Sat: A few vaults. Bike to work. 5+ hours kneeling on concrete hooking wires to machinery.

Sun: Nothing.

I'm going to stop posting for a while. I'm spending too much time in the forums here and at HawaiiParkour.com  ... There are other things that are more important that need to be done.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on November 24, 2007, 10:01:49 AM
A very nothing week.
M: Walked a couple miles
T: 1.3 hr soccer, plus pool
W: I don't remember
Th: Minimal pk
F: Lay out by the pool
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on November 25, 2007, 06:23:53 PM
Sun: Squats, wall sit, lunges, mountain climbers, calf raises, shin raises, one leg push ups, pull ups, frog planche, L-sits, hanging tuck L leg lift, back extensions.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on November 25, 2007, 07:43:20 PM
I originally posted this in ChronicStreaker's log. It's here so I can find it next month when I need it.

Running: Need to take it easy on the knees? How can you ramp up the variety?

1. Speed. You've got everything from standing on one foot as long as you can, to all out sprint, and everything in between. Slow is easier on knees, but no reason why you couldn't pump it up for 20 paces here or there.
2. Direction. Running a straight path is boring, but fairly easy on the knees. A path that twists, turns and jinks all over the place won't be boring, but you may have a hard time figuring out how far you went.
3. Elevation. The extremes would be totally flat to totally vertical. Remember, down is harder on your body than up, so limit big drops/ jumps.
4. Environment. Track -> suburban roads -> urban roads -> building interiors [following paths] -> cross country paths -> building interiors [not following paths] -> cross country no paths
5. Goal. Some days run for distance. Others, run for time [i.e. 15-20-30 minutes]. Sometimes pick a destination [I need to run to this store and get this item and then run back]. Sometimes take a map, and check out places you don't normally go. Sometimes pick a location about a mile away, and try to get there  without using the road. [Be careful about trespassing, tho]

That should give you some ideas on ways to mix up your running, make it more interesting, and not trash your knees. Let me know how it works for you.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on November 26, 2007, 06:04:43 PM
"Ran" as slow as possible - took 3 minutes to go 5'. Also did an hour of lunge and squat type exercises/ stretches.

Mon: 3x5 pistols each side [assisted], GHR [assisted], calf raises, shin raises, 3 HSPU [weak :P ]. Up 5 floors of stairs 3 or 4 at a time. Coming back down, some landings loud = not good.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on November 28, 2007, 10:03:15 AM
Mon: Did rowing, chest press, lat pull, and overhead press. Misplaced my notes, tho did pulls 5x250#. Got a new bike :) ... early Christmas present from my wife.

Tue: We took turns riding the bike. :) Jogged in slippahs.

Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on November 29, 2007, 05:25:32 PM
Wed: Some PK in the rain. Night: She biked, I had a little Razor skate thing with handles.

Thu: Some little vaults. Row 70# 30+25+17, Chest 70# 25+10+10, Pull 200# 10+5+4, Overhead 50# 13+5+7 12540# today. Monday was 14140.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on December 02, 2007, 02:01:30 AM
Fri: Some very minor PK in the rain, in slippers. It didn't go very well. They have no traction at best, and in rain, it's like surfing on banana peels. Random stretching

Sat: Pulls, L-sit pulls, L-sit tuck hangs, pistols [assisted], lunges... I think I may go back to WODs. My own efforts haven't been so impressive.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on December 03, 2007, 05:46:13 PM
Sun: Nice bike ride. 2x5 pulls, tried laches, but bars were getting slick. It started to pour about 10 minutes after I got home. Mountain climbers.

Mon: 2x5 pistols each side [assisted], 2x10 jump lunges [correct name?], side lunges and side lunge stretches, calf raises to burn, shin raises to burn, 60 sec wall sit, 2x5 tuck squats, 2x15 push [feet on chair], 60 count one leg wall sit [each side], 2.5 HSPU [feeling it in L shoulder], 2x10 dips [on chair], 5 towel pull-ups, 3 L-sit towel pulls.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on December 04, 2007, 07:07:22 PM
Crossfit "Cindy"? 7 x [5 pull, 10 push, 15 squat] in 13:58. Arms too sore for more pulls. + 104 squats.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on December 07, 2007, 01:11:17 PM
Tropical storm hit Maui, knocked out all the power south side for 30 hours. Phones are still not 100%. S Kihei Rd had 2 feet of water on it. They had to route all the traffic funky ways. Big + out to the police who stood around in the dark, wind and rain to direct traffic.

This screwed up my training though :)

Wed: Stretching + karate/kempo/judo stance, blocking, striking, kicking and throw routines.
Thu: Next to nothing.
Fri: Vault - forgot to check surfaces - hand slipped a little, due to wet concrete. Still pulled the vault off ok.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on December 09, 2007, 07:21:15 PM
Sat:
short PK runs - while running errands. I'd park on the far side of the building, or go around the long way, and hit bunch of obstacles.

beach run - lots of deep mud. Parts of beach were covered with 2' of driftwood. Some pulls, laches, climbing at the end.

KKGC - wife's office party. I went outside and explored the building. I didn't let nice clothes keep me from doing some little vaults, balance and precision work. Cat leaps and small wall climbs were ok. Didn't do bigger climbs.

Sun: Went to the pool. Swam around, had fun. Played a game that we made up using pool noodles, a beach ball and a couple chairs - kinda like hockey or lacrosse, but a lot gentler. Fussball, pingpong. Lifted OHP 3x90, Arm Ext 3x90, Trunk rot 3x205, chest 3x150, Leg ext 3x150, row 3x150, leg curl 3x130, ab crunch 3x 130, arm curl 3x110, lat pull 3x250, leg press 3x300.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on December 12, 2007, 05:20:43 PM
Mon: a little biking
Tue: a little biking. Fussball and pingpong at night.

Wed: 1.5 hour lunch break/ parkour walk/ run. Did a lot of little stuff, a few wall climbs. Usually I practice in out of the way places. Today I totally didn't care. I was seeing a lot of hesitation on laches. That's just fear, and will go away with practice. It was nice to wear tennis shoes with tread [as opposed to dress shoes, sandals or slippers].

One thing that bugged me was the number of "homeless people nests" I had to climb/ jump over. Probably because everything I did today was within a mile of a place that gives the homeless free food? Several of the places barely had cover on two sides. Maybe one had cover overhead. With all the rain, it would be miserable. I wonder what percent is of local vs. people flying in from the mainland, and then getting caught by low wages/ high expenses/ drug culture.

I saw a stat that there were like 3000 kids on Maui who didn't know where their next meal was coming from. That's appalling. It just bothers me. 120K people, so that's roughly 30K kids - so 10%?!?!
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on December 22, 2007, 02:48:07 PM
Wed - Fri: Some biking, decent PK runs. It's feeling good.

Got kicked out of my first location - I was vaulting the center railing on the staircase at Azeka Makai, back and forth, up one stair at a time. Security asked me to stop, so I did. "We'll have none of that here." So... have other traceurs been jumping Maui, or has this guy been watching YouTube? Or did he just see an action he didn't like?

I just wasted another hour in the forums. Sigh. There are so many more creative things i could have been doing.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on December 28, 2007, 04:49:40 PM
Hello. My name is btay. I'm a forum addict. I say "I'm just going to spend 15 minutes in the forums. Really." Before you know it, an hour has passed. The morning has passed.

At first, it was only APK. Then I started looking at .net, U$F, CrossFit, YouTube, some of the regional sites. Ozzi revived the old Hawaii site. Ozzi's making the new site.

It's too much. It's a problem.

January plan: post in this journal on Saturdays. Mod the Hawaii forum [which is very quiet]. I'm not sure about the old and new Hawaii sites. I want to contribute, but I need more discipline about it.
Title: Re: btay - tastes like parkour
Post by: Ozzi on January 03, 2008, 11:56:57 AM

 Lol, I actually have been so lazy to post anything on the old HIpk, the new one is still under construction. I have been mostly working on shirts and just posting on myspace. I cant wait to have the new site up though.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on January 04, 2008, 07:07:19 PM
http://hawaiipk.com is the new site. It's still under construction. The forums are up. I'll post something next week about it in the APK HI forum unless someone else does, first.

I'll post in this log tomorrow. It's been a fun week.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on January 09, 2008, 11:29:07 AM
TUE: Random PK at GWR. Got about 1 hour sleep. 

This was my basic training plan for December:
MON: Bodyweight exercises mostly from www.fightingarts.com
TUE: Crossfit.com 10 skills - cardio endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.
WED: Train PK vaults.
THU: Methode Naturelle 10 skills - walk, run, jump, climb, quad movement, balance, lift, throw, defence, and swim
FRI: Flexibility and martial arts - concentrate on my rolls, falls. Practice strikes, blocks, kicks... I hate kata, and don't remember them anyway. Maybe solo practice throws?
SAT: Mostly run, probably throw in some PK along the way.

I found I didn't like being that formal about it. Also, was a slow time at work, so I had different schedule. When we're busy, I have to do more stretching/ bodyweight exercises. 5 minutes here, 5 there.

I got the most enjoyment out of a MN approach... try to combine as many of the 10 skills, natural setting, in creative ways. I also did functional PK runs. If I had to run an errand, I tried to take a route with many obstacles I could practice on. I did PK with stuff in one or both hands. Paper, bags, DVDs, cups of hot oatmeal...
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on January 16, 2008, 10:15:45 AM
I'm fasting internet for a while - 15 minutes per day. So I won't be posting a lot here unless I get typing really really fast.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on January 18, 2008, 11:44:28 AM
Went to KCC. Worked on kong distance on 12' table, barefoot and in slippers. Barefoot – built up to 6', slippers was about 4.5'. Neither was real consistent. Broad jumps on planters was 8' barefoot, 6'+ in slippers. Cat leaps wasn't working well with either. Cat crawls uncomfortable barefoot, but no traction with slippers. Going for height, barefoot, on sloping concrete wall. Consistent to about solar plexus – 4.5'. Above that started to freak a little, and turn aside, or do like pop vault. Bashed R knee. Worked through it. A little balance, pistols on the wall [L side weak]. Lazys, reverses, etc.

Decided to work on combinations. There's a section of staircase where there are like 6 rails about 8' apart. I tried a bunch of different things. Settled on speeds – but push a bit with trailing hand, and spring immediately from landing to a speed on the other side. Completely over-powered one vault. Didn't even brush the rail. Landed hard on L side – elbow, hip, knee, and R ankle. Limped ¼ mile to Pi'ikea [car].

PRICE = protection, rest, ice, compression, elevation. I got the swelling down. Wore long sleeves, loose jeans, long socks, so nobody noticed. It's still sore today. Running up and down stairs all morning has been a royal pain. Have to work at WBMRS tonight, too.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on January 19, 2008, 10:46:00 AM
Feeling much better today. Sore, but able to move at a decent pace. Stairs one at a time. I tried 2 but it wasn't good. Still, I'm happy to be moving. Could have been worse.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on January 19, 2008, 05:03:50 PM
Dr Kenneth Cooper, the guy who coined the term "aerobics" back in 1968 walked through my office 5 minutes ago. He's 77, still very fit looking. Said he broke his leg three years ago, snow skiing. Now he mainly stays fit through walking and calisthenics. Very soft spoken guy, but mentally still quite sharp.

That was inspiring.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on January 26, 2008, 12:30:16 PM
Healing ok. Back to small pk. Been working 2 jobs all week, so not much free time to play.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on February 05, 2008, 01:37:19 PM
I've been getting out of town, checking out new areas. Kahului is laid out in circles. Very confusing. See the HIpk forums (http://www.hawaiipk.com/forum/) if you're interested in seeing what's up.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on February 08, 2008, 12:40:30 PM
It's been about a year since I registered at APK. Feb 15 was my first day on the forums - I couldn't log in before that. I had to write to Demon and M2, and it took about a week to get in.

Since then, it's been a slow progression. I started off trying to vault whatever I could: Pickup bed, rails, walls, fences, my Honda. I was stupid. I got hurt - especially my ankles.

I was out of shape - a little pudgy at 163# or so, 20# heavier than my weight when I was training for marathons in the early 90s. I had little upper body strength. Was it all a mid-life crisis? Maybe.

Now I'm heavier than I've ever been, but it's muscle. My 6 pack is almost back as good as it was when I was 6% body fat. I can't run as far without getting winded, but I'm good for 3 or 4 miles.

Parkour helped me get through some real bad times last year. Thanks, all of you, for being a part of that.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on February 13, 2008, 11:50:45 AM
Sharp rock. Water. Crabs. Sea urchins. Fish. Seaweed.

These aren't words you commonly see in the APK forum. I experimented with a very low level 'coasteering' run Tuesday afternoon. I chose a rocky section of Maui coast. I wish I could say I blasted through it. Not close. I made good progress, at times. Got a great workout.

Parkour techniques: QM, drops, jumps, precisions and a small gap. I didn't really have to use any technical rock climbing skills. I didn't get wet this time - I could have, but chose not to. I'm going to continue training this. See how well I can refine my technique.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on February 15, 2008, 03:36:54 PM
Thursday's coasteering run video (http://www.myspace.com/index.cfm?fuseaction=vids.individual&videoid=28349487). Bad form, fatigue, slipping, bad hand-held camera work. It's all there. The big drops and cool moves aren't. Oh well.

I moved better this time. Then had to run back the other way to get the camera. Then had to run forward. Back. Forward. Pretty much everything was one take, as I did it, in the order I did it. I had an old woven Balinese backpack that I used to carry the camera, and use as tripod, etc.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on February 22, 2008, 03:35:59 PM
Growing Up thanks for the inspiration, Ozzi.

Part of growing up is finding what you're good at, and getting really good at that, as soon as you can. That takes discernment and discipline. I'm still trying to sort out what I'm good at, what I only think I'm good at, and what I could be good at with some work. I think it's a life-long process, because the choices you make and the things you do today affect the choices you will be able to make and the things you will be able to do in the future.

Some weaknesses can be strengths in disguise. Someone who takes needless risks has a strength [willingness to take risks], but needs to figure out what risks are worth taking, and which ones aren't. You can learn this through personal experience, but it's not the best way. Learning that a 15 foot fall onto broken concrete hurts, is a bad thing to learn from personal experience.

A fool doesn't learn from personal experience. A smart person learns from other people's experience. A wise person learns from others' experience, but also hears the quiet whisper of God, despite other loud distracting noises and voices. I've been a fool more than I care to admit, and wise only rarely.

Some weaknesses are limiting factors. "Man will never fly." "I'm scared to talk in public." "I can do five pull-ups."
Some things you can control. Some things you can't. Some things you think you control, but don't. Some things you think you can't control, you can make a little difference.

One of my strengths and weaknesses is the ability to 'see' opposing sides sometimes. This gets me in SOOO much trouble.

1. Focus on the goal. Focus on where you want to be. Picture yourself reaching the goal. Make that mental picture as sharp as you can, in color, with details. Now work toward it.
1. Focus on where you are now. Feel the tension of your arms, the feel of the concrete under your fingers, the look of the surface you're on now, the look of the surface you'll be in a step. The wind. Your breath. It's all a gift. Enjoy it. If you find yourself in a beautiful place, take some extra time to explore and savor it.
1. Where else could you put your focus? People? Being useful? Making a difference? Isn't that what parkour and life are really supposed to be about? What if you focused on that? Be strong to be useful. How would that change how you trained, what you trained? Then, as you're working on your vault, you're thinking what? As you struggle to get that one extra rep, you're thinking what? What other training should you do? What training should you stop doing?
1. What if there's more to life than what you see here?

2. Music helps you. It can inspire you, pump you up, relax you, help you flow. It can help you overcome discomfort, and mask irritating noises.
2. Music hinders you. You need to be able to hear your own thoughts, and the sounds around you. Music can distract you from what you really need to hear.
2. There is a time for music. There is a time for quiet. Sometimes when I'm by myself, I think in music. I make up a simple chord progression, and start mentally jamming over it. If I had to, I could tell you the fingering and position for the bass and guitar parts. Mostly, I choose not to, and just enjoy the rhythm, the emotion, or whatever. Sometimes there are words. Sometimes it's other people's music.

3. Train with people who push you, encourage you to expand your horizons and overcome your limitations.
3. Listen to criticism. Sometimes "You can't do that" is the motivation you need to prove you can do it.  "Don't do that here" forces you to get creative. "You'll get hurt" forces you to train safely, while you expand your limitations. Acknowledge what's being said, then treat it like any other obstacle. Play with it. Balance on it. Do a tic-tac. Some walls are big, so either find a smaller wall, some finger and toe holds, or a door.
Find a mentor - someone who's already on the path, and can inspire you to overcome further challenges. Find a critic - someone who tells you when you're not doing the job right, or you're off track. Find friends to travel with. Help and inspire the other people you meet.

4. Train alone. Get to know the way your body works.
4. It's never just about you. Even when you train alone, your actions affect the people around you, affect your environment. If you jump on that railing, will it weaken it for the people who need it? Are you improving the area? Inspiring people who are watching?

5. Your mind will give out before your body has to. Commit, so your body can push past your mental limitations.
5. Your mind is way ahead of your body. Your mind has to think of what you can try before your  body is able to do it. Listen to your mind. Try new things. Listen to your body. Discomfort from stress is ok. Pain from injury is not.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on March 08, 2008, 03:57:52 PM
Biked 4 miles to the Lahaina Pali Trail (http://www.hawaiitrails.org/trail.asp?TrailID=MA+06+001) [Ma'alaea side]. Tried to run it. I used to be able to jog/ run pretty much the whole thing BOTH WAYS [10 miles]. That was 12 years ago. My upper body is stronger now, but my lower body and endurance aren't. I walked/ jogged about 2.5 miles in, passing the high point of 1600 feet.

Then I paid for every stupid bad choice I'd made. On the way back, sun set. There was NO light, no moon, only very clear and beautiful stars. My knees were very sore already, and coming back down - each step was pain. I lost the trail a couple times, could not see my footing, took a 3' drop I didn't see... my guardian angels were working overtime. The steep mile which took 15 minutes up took probably 45 to an hour coming down.

When I finally got back to the trailhead where I'd locked my bike, I couldn't read my combination. After the initial panic and prayer, I was able to open the lock by touch alone. I biked nearly blind a mile to the highway - relying more on sound and touch than sight.

Finally, after a shower, I took my Razor kick scooter a mile to my wife's job, to pick her up.

Running is painful today, tho getting better. Same with stairs. Definitely a rest day.

--- --- ---

I overheard a lady talking about 30' drops. She looked like any other Southeast Asian middle-aged lady. Dress, heels, no bulging muscles. I was intrigued, so I talked to her.

She's a trainer, like Laurie Jennifer was talking about last year. I had heard her right. Here's how she trains people to take a 30' drop in three months. [I'm not posting this in the regular forums for obvious reasons]:

Trampoline for a week, to build up posterior chain. 10' drops into water, focussing on dropping perfectly straight, and then proper landing when the toes touch the bottom of the pool. 10' drops from a platform. 20' drops from a platform. 30' drops from a platform.

They're not doing this for fun. This is emergency training. The drops are only a small part of the training they receive. She wasn't familiar with the word "parkour" so they must use a different term. I'm hoping to talk a bit more with her.
Title: Re: btay - tastes like parkour
Post by: Terry McIntosh on March 08, 2008, 06:48:05 PM
wow, keep us posted on the whole drops thing. btw, good logic only posting this here.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on March 11, 2008, 02:15:10 PM
She left for Asia before I could talk to her more. Sigh.
--- --- --- ---
Functional PK last night at GWR. Vaulting, underbars, precisions, jumping, landing, a 10' [plus railing] wall climb.
--- --- --- ---
Been posting my log more at HIpk. Here, I was trying to post more on the 'Be Useful, Make a Difference" thread. This is intentional. If I'm trying to focus on others, my training log puts the focus back on me.
--- --- --- ---
Stumptuous.com has a 9 page .pdf "Progress Tracker Worksheet". It's for weight training, which bores me, but I wanted to get a baseline. I'm not going to post it here. I'm embarrassed that my waist has ballooned up to 35!?!? I had it looking good at the end of last year, and it's still pretty strong. Still, I remember going into stores looking for W25 L34 pants, and not finding them. It doesn't seem THAT long ago. [It was]. That's what happens when you start taking the car instead of the bike every day + age + slower metabolism + sweet tooth. I'm still in shape, but not 'elite'. [6% body fat = where I used to be.]

Want to work on running, balance, functional strength. I don't care about my weight, as long as I'm very fit. It's easier to run as a 138# guy than as a 171#, tho. I would like to attack the Xterra 5k this October. If I turn the fat into muscle, and work on my PK skill... this is a harsh cross-country race, terrible footing, walls, downed trees... the muscle weight might not be a penalty, if it gives me the extra power and strength I need.

Why? What does it really matter in the long term? Sigh...
Title: Re: btay - tastes like parkour
Post by: Terry McIntosh on March 11, 2008, 05:51:25 PM
Why? What does it really matter in the long term? Sigh...

 ??? health?
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on March 12, 2008, 11:22:40 AM
I actually meant the Xterra 5k.  ;D Kinda pointless in the grand scheme of life. It's not useful, it doesn't help anybody. It's just an exercise in ego. I'm still going to train for it.
--- --- --- ---
Did a lot of pk at work. Played in the trees, rock climbing on the front waterfalls, balance, precisions, upper body stuff. Had one guy come up and ask, "Are you doing yoga?" I was doing precisions between paving stones, a most un-yoga activity.
--- --- --- ---
Sunset beach run, 2.8 miles or so. Did a couple vaults, some rock climbing. Fun, not too fast. I'll be able to bump this up to very close to 4 miles... or 9.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on March 13, 2008, 03:53:40 PM
Blindfold training + gauntlet = blind micro-gauntlet. My workspace is a maze of equipment racks:

Area 1: Squats. Walk to pull-up bar. Pull-ups. Go between racks. Hold handstand against patch rack. Grab rack 2. Hanging leg lift. Drop to mountain climbers in area 2 [due to window, changed from lunges] QM forward over chair and around racks to area 3. Reverse QM back over chair, to area 1.

Did 3 rounds. It was bad. I fatigued fast. It was kinda fun. After doing the nearly blind 1600' descent and bike ride last week, I can see where blind training could be useful. I also tried walking blind from my office to another part of the building. After bashing my shins on a cart I forgot about, I decided it was pretty stupid.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on March 14, 2008, 11:58:27 AM
Blind precisions: I tried some 3 to 4 foot precisions to a curb - seeing it, then closing my eyes and jumping blind. It freaked me out the first time - my body wouldn't let me jump, and I had to move in closer. I nailed most of them, a little sloppy on a couple, and came up short on one. Short's the thing to avoid on rail to rails, Ozzi. It can be done, and you'll do it before I do, but definitely the first one is FREAKY.

Blind micro-gauntlet 2: Frog planche to tuck lever to exploding push-ups [moving forward] to L-sit to walking lunges. Ok. That stunk. With 3 static exercises, it's not that fun. Run 1: I felt like I moved forward 6" on 5 push-ups, and turned the L-sit into a sit for a few seconds. Run 2: Hit my head on rack doing push-ups, and opened eyes. Opened eyes on 3rd time [to avoid hitting rack]. Chicken.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on March 18, 2008, 03:34:17 PM
You would not believe the bad weekend I had [except for maybe LJ. Thanks for covering me! +1]. Thanks to God, MA training and PK conditioning, I pulled through with a few minor scratches. I don't think I'm even bruised from the kicks - I rolled or blocked most of them. My wife got hit in the head, and her glasses were knocked off. Maybe bruised wrist, but not bad.

I worked 13.5 hours on 15 minutes sleep, 2 packs of instant oatmeal, and a small plate of pasta. I was slow physically, mentally, spiritually, and exhausted.

Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on March 19, 2008, 11:49:35 AM
Barefoot sunset beach run - 4 miles +. I played in the trees a little, watched kids and dogs playing. I notice they don't run in straight lines. It's all loops. Isn't that the difference between work and play? I made sure to blend the line... splashing, seeing how close I could get to the water line without getting wet, etc.

The sunset itself wasn't too spectacular, but walking home, the sky was gorgeous - about half of it was pink, with a thick band of bright orange near the horizon. I spent time enjoying the silhouette of trees against the bright pink sky. Listened to the palms clatter and talk.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on March 20, 2008, 01:06:15 PM
Razor scootered a mile. Biked 8 mi or so? Fairly intense, but still enjoyed the scenery. Lots of birds wading in Kealia. Boardwalk silhouetted. West Maui Mountains. Sunset - I was too far north for a good angle, and the colors weren't as nice as yesterday; I'm so spoiled. Didn't care for the 30 MPH crosswinds.  ;D

Wearing Tommy's, tried to wall climb down by the chiller. I didn't get it, which is bad. I'm hoping it's just the shoes - no traction. The alternatives are too depressing to think about ;D

Be Useful, Make A Difference Experiment... still too much solo stuff. If most HI kids aren't getting enough exercise and 20% of the people here are obese, how can I change that?
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on March 21, 2008, 11:32:05 AM
It's the shoes. They're useless on paint.

BU,MADE... See what MadPK, COPK, and OSUPK are doing in their areas? Maybe I can learn from that, and start preparing something like that for Maui.

Minor PK around Pi'ikea, Hope, Library. Did some more minor stuff at Pi'ikea in slippers later in the evening. Plus, the usual pull-ups, hanging leg lifts/ l-sits, dips, rows, and push-ups [dive-bombers last night]
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on March 22, 2008, 01:48:45 PM
Happy Easter, Feliz Pascua! If you knew someone was crazy mad passionately in love with you, how would you feel? Frightened? Intrigued? Secure? Loving?

WOD: I went for a long moonlight beach walk with my wife.    :)

Parkour: pushing limits, overcoming obstacles, seeing things in a new way. We're learning how to do that with our bodies, and a bit with our emotions. How could we do a tic-tac socially? What would a financial kong vault look like? How would we practice a spiritual cat leap?

Pursue life, light, love, spirit.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on March 25, 2008, 02:06:24 PM
Plenty workouts Sat and Mon. Already posted at HIpk. Highly flexible Methode Naturelle inspired workouts. Knees have been a bit sore, so I worked them, but gently: Small precisions, little jumps. Less running, more walking. Swimming, rock climbing, traversing, trees. Sat was barefoot, Mon was Converse high tops [minimal padding, minimal traction]

Yesterday did a lot of weak-side wall ups: launching from right and pushing off from left. Other side feels much more natural to me. Botched a vault while carrying a ceramic bowl and spoon - landed straddling the rail. Fortunately I took the weight mid-thigh. Another botch yesterday after a cat to a light pole - landed bad, fell weird, did kinda side/ back roll into the traffic lane. Fortunately the car coming was in the other lane, so only my pride was injured.

Did a bunch of little precisions, leaps, low ROM pistols, balance work this morning. My knees aren't happy with it. Plenty of day left - will do bodyweight stuff - concentrate on upper body and core. Give poor knees a rest.

Picked up something interesting at the library yesterday. It's a Jossey Bass management book on making a difference, etc. on a large scale.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on March 25, 2008, 04:31:33 PM
Break 2: PK with ceramic plate & spoon. Better than yesterday - did draw up short on one vault, tho. So: Cat crawl and QM, vaulted table, 3 rails [one to semi-precision landing], low wall, some easy balance work.

Lower body dynamic stretches (http://trickstutorials.com/index.php?page=content/flx3) from TricksTutorial.com. Amazing how much flex I've lost in 6 years no MA.
Title: Re: btay - tastes like parkour
Post by: David Glass on March 26, 2008, 06:46:48 AM
How are those knees doing?
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on March 28, 2008, 05:05:07 PM
Did a lot of QM yesterday, then a beach walk, paddleball, swimming, running in the ocean carrying my wife. Knees feel 90% today - I should be fine as long as I don't do pistols or drops.
--- --- --- ---
ScriptFrenzy (http://www.scriptfrenzy.org/) starts April 1. Finishes April 30. Try to write a complete 100 page screenplay in one month. I've tried NaNoWriMo three times - try to write a 50,000 word novel in one month [November]. Finished twice.

The focus is on quantity. If you can get a crappy first draft finished, you're miles ahead of most people, who just complain and whine, and never get a first draft completed. I guess I'll post this in Socialize.
Title: Re: btay - tastes like parkour
Post by: Chris Salvato on March 28, 2008, 06:09:06 PM
training on the beach must be so intense and relaxing at the same time......kind of like the mountains for me :P

what is wrong with your knees?  be careful on those man -- i have had symptoms of tendonitis in my left knee for over a year now -- but then again i should really see a doc :P
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on March 29, 2008, 12:26:58 PM
I can train on the beach, run a mile, and be training in the mountains. I love Maui.

Here's why my knees hurt:
1. I've been kneeling a couple hours in the evenings, watching my wife mess around on the computer. I didn't realize this until last night. So now I'm grabbing an exercise ball, and sitting on that.
2. My ankles have both been injured. They're not doing their job as well as they should.
3. I ran a lot of distance for about 20 years. Sometimes 15-20 miles in a day, a few times = more.
4. I'm 30# heavier than when I was running distance. I like to think most of it's muscle, but some is fat.
5. Pistols and drops.

I'm sure there are other factors. I AM trying to be careful. Thanks for the reminder, tho!

Training on the beach can be very distracting. I love playing in the water, so it's always a temptation to kick off the shoes and play in the waves. If I'm wearing shoes :) Surfers, skimboarders, Maui's natural beauty, people walking/ tanning/ swimming. Rocks hidden in the sand. Distractions.

--- --- --- ---
Fri: Barefoot and loving it. Started off dynamic stretching. Rock climbing/ bouldering until my forearms were burning. QM on the rocks, trying for stealth. Climbed around in trees. Tried to do a tree to tree transfer - couldn't quite pull it off. Swimming/ playing in the water. Sunset was beautiful, despite heavy purple clouds.

Today I have to work 7-7, with just a short lunch. So no big workout - several small ones.
Title: Re: btay - tastes like parkour
Post by: Laurie Jennifer on March 29, 2008, 09:01:22 PM
Barefoot sunset beach run - 4 miles +. I played in the trees a little, watched kids and dogs playing. I notice they don't run in straight lines. It's all loops. Isn't that the difference between work and play? I made sure to blend the line... splashing, seeing how close I could get to the water line without getting wet, etc.

Very good point.  I'll have to incorporate that in my runs, too (minus the ocean part).


I can train on the beach, run a mile, and be training in the mountains. I love Maui.

Fri: Barefoot and loving it. Started off dynamic stretching. Rock climbing/ bouldering until my forearms were burning. QM on the rocks, trying for stealth. Climbed around in trees. Tried to do a tree to tree transfer - couldn't quite pull it off. Swimming/ playing in the water. Sunset was beautiful, despite heavy purple clouds.



Wow.  And Kansas City's a hole.  And I live in the ghetto.  My scenery is potholes and leaf-less trees and broken glass.  There's not a significant body of water for hundreds of miles.  We do have poison ivy, though.  And ticks.  And hills.  And poor cell phone reception.... But gas is cheap.  There's really nothing to see or do around here.  I think that's part of what makes it such an ideal place to do what I do for a living:  there are no real distractions.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on March 29, 2008, 09:57:42 PM
Today was lame: wall sits and squats with dynamic core stretches, walking lunges with dynamic arm stretches. Off center push-ups.
--- --- --- ---
Leafless trees: Umm... isn't that autumn/ winter? Or does KC have really bad landscapers?

Ghetto holes depress me. I've been fortunate. Blessed. I never had to stay there for long. Now, mind you, a ghetto hole with friends and happy people, is a lot nicer than a ghetto hole with angry and depressed people. I'd rather be in a nice place with friends and happy people, tho ;D

I had one apartment, my wife can't believe I lived there for six years. It was a hot little 12x12' box, and dust piled up really fast. The neighbors raised fighting roosters. My landlord's family was very cool. They still smile and wave me over, talk story. When I moved in they were "Welcome home". It was perfect for what I needed at the time.
Title: Re: btay - tastes like parkour
Post by: Kevin Davies on March 31, 2008, 04:59:21 AM
I was reading about yours knees.  I can definitely sympathize.  I have to be very vigilant about mine.  If I don't do a good warm up and a good cool down with ever workout, my knees will let me know.  Let me know if you find a magic cure for sore knees.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on March 31, 2008, 10:55:17 AM
Sun: Walked to the gulch. Ran barefoot a little. Tried to wall climb a container, but too slick. Tried to flip huge tire, but couldn't. Deadlifted rock instead. Rock hopped barefoot, with a little rock climbing. Had a small rock turn on me as I was walking out. Fell, but caught myself no problem. Jogged to the beach. Ran just under 3 miles, then hit the water. Ran in waist-chest high water for about 1/4 mile. Couldn't always see the rocks. Bashed my feet a few times. Gave up. Swam. Jogged/walked  home.

Today ball of R foot is sore. Not sure if it's from the impact of rock hopping, or if I hit a rock there while I was running. I was pretty cautious hopping. Took it slow and easy, few drops, few jumps.
--- --- --- ---
Knees felt good until after the water running. Then I could feel it just a little bit in L knee. That's why I took it easy coming home. I don't know any magic cure. I just try to pay attention to my body, and pamper it. Fatigue from training hard is one thing. Pain is another. Thanks, TacoMan!

Magic cures: I read of two things you can take to prevent knee pain before it starts. Coral calcium and gelatine. My wife also takes glucosamine/chondritin some times. It's supposed to help strengthen your bones, ligaments and cartilage.
--- --- --- ---
ScriptFrenzy starts tomorrow. 100 page film script in one month. I post about that much in the forums, so it shouldn't be a problem, right?
Title: Re: btay - tastes like parkour
Post by: David Glass on March 31, 2008, 11:30:28 AM
Sounds pretty intense!

Did you do all that rock carrying, climbing and running barefoot, or just the jogging on the beach?
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on March 31, 2008, 12:23:44 PM
Everything was barefoot except the walk to the gulch, running on a section of sharp gravel, one long 'precision' [put on my slippers for a little extra padding], part of the jog to the beach where there was a lot of kiawe [1/2" thorns], some climbing on a rock/cement wall [the slippers were a hindrance, not a help] and the walk home from the beach. I wore my slippers around my forearms, to keep my hands free. If I thought I really needed them, I slipped them on my feet.

Oh, and one of the wall-climb attempts on the container. No help.

Barefoot is fun, but it doesn't take much to mess up your feet. That's why shoes were invented in the first place. Kiawe will go right thru slippers, so some times it's 'take a careful step, lift your foot, pull out the thorns, take another careful step'.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on April 01, 2008, 04:30:33 PM
April goals:
ScriptFrenzy: Off to a great start - or rather, a great middle. I just started page 12, and I'm still inspired. I stopped in a fantastic place - probably good for another 10-15 pages, depending how I write it. This is the exact opposite of my usual pattern - struggle for 2 weeks, give up, start over, and try to get everything written in the last week.

Training: Start of this week will be "Don't get hurt". End of this week, and next week will be have fun with extended family. They'll be visiting. One bro-in-law is pretty hardcore - races bicycles in Alaska. One sister is training for marathon, so I can run to death if I want. Throw in a bunch of nieces and nephews who want to play in the ocean... it's going to be fun, but I may need a vacation after they leave.
Title: Re: btay - tastes like parkour
Post by: Laurie Jennifer on April 02, 2008, 06:43:36 PM
Man, I wish *I* had family in Hawaii!   :P

Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on April 03, 2008, 01:20:19 PM
You forget? You do - they're just very extended family.
--- --- --- ---
Five hour power outage yesterday. Pretty much the whole central part of the island was out, except for the airport. I listened to a bunch of guys talking about the benefits and drawbacks of solar power, power inverters, etc. It was a beautiful afternoon and I couldn't work, so...

I went to the pool and played with a 7 year old. He had 4 diving rings, so we'd take turns throwing them, and seeing if the other guy could pick them all up in one breath. He swam over and climbed up my legs while I was doing handstands/ walking on my hands/ HSPUs. I didn't have a problem with the added weight, tho balance was a problem.
Title: Re: btay - tastes like parkour
Post by: Laurie Jennifer on April 04, 2008, 05:57:34 PM
You forget? You do - they're just very extended family.
--- --- --- ---
Five hour power outage yesterday. Pretty much the whole central part of the island was out, except for the airport. I listened to a bunch of guys talking about the benefits and drawbacks of solar power, power inverters, etc. It was a beautiful afternoon and I couldn't work, so...

I went to the pool and played with a 7 year old. He had 4 diving rings, so we'd take turns throwing them, and seeing if the other guy could pick them all up in one breath. He swam over and climbed up my legs while I was doing handstands/ walking on my hands/ HSPUs. I didn't have a problem with the added weight, tho balance was a problem.


Sounds like fun balance work.  I love that diving game.  I still play it [whenever I get the rare chance to be near a pool].

Personally, I like when the power goes out (unless it's winter).  Everything gets so quiet and still.  The refrigerator isn't humming, the A/C isn't going off...  No electronic hums or buzzes or clicks.  You could almost close your eyes and pretend you've left civilization behind.



And, believe me, if I could afford the time and money to go to Hawaii, I'd be on the next plane.  :)

Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on April 10, 2008, 11:08:20 AM
Back from vacation. It was great. We had a lot of fun. They're still here. I have to work :P

I'll post more later.

Title: Re: btay - tastes like parkour
Post by: Terry McIntosh on April 10, 2008, 12:14:02 PM
party in hawaii at btay's house wooooo!  :D
if you sell your screen play make sure you get me a part. even if im "guy standing in background #3"  ;)
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on April 10, 2008, 04:00:55 PM
Totally missed the mail about the Tribe coming to the Islands. Ozzi sprained his ankle and can't walk at all. I sliced my feet open, and can walk, barely.

I don't remember any dates, just locations:

Haleakala summit: This is a harsh, fragile environment. You should stay on the path. There's plenty of rock to jump around on, especially if you take the short hike from the visitor center at 9000' up White Hill. It's hard to get much speed going, and I was out of breath if I ran. Still plenty of places to do precisions, rock hopping. It's NOT all a'a, so you're cool. Hiking down from Halemau'u with family, I concentrated on foot placement. Bro in law was sick, sister and Mom  not doing too well, either. So we turned around way before Holua Cabin, and hiked back up.

Ahihi: Good snorkelling. People walking on the reef have almost totally killed it. Still fish around the edges/ shallows. This one blue fish kept sneaking up on people, startling them. He'd swim from behind, then cross a foot in front of your mask. I saw him coming. My wife didn't. She freaked, and tried to climb up my back to get away. I was laughing so hard, that I ended up sucking in a lot of salt water.

LaPerousse Bay: Lots of sharp a'a, and coral, and cultural sites. Come to look around, but be careful.

Lahaina: The banyan tree has all sorts of "No climbing, no swinging" signs. It's a huge tree, with hanging roots, sub-trunks, connecting branches... it covers like an acre, and it's all connected. Buildings are close together, with funky roofs - unfortunately, most are old, some are rusty. Not sure I'd really want to run up there. Lahaina is CROWDED.

Road to Hana: Twin Falls is a nice hike. My 4 year old nephew did the hike. Way more crowded than it used to be. Ripe guava on the ground. Ono grinds [tasty food] at the fruit stand.
Ke'anae: Climbed around on the sharp wet rocks with nephews, nieces, etc. Looking at tide pools, waves, etc.
Wai'anapanapa: Went into the caves with a few brave souls. The water is FREEZING! We had 3 sets of headlights, and my 4 year old nephew was wearing a flotation vest. He was screaming and crying as soon as we started swimming into the caves. Not nice in an enclosed space. Everyone else was having fun. We got as far as we could - there's part where the ceiling goes underwater. Since we had no scuba, we turned around. Everybody else was out of the caves. I was the last one. I started climbing up the same place I always do. This time I slipped. I sliced open the arches of both feet, and lightly scraped my arm on the way down. I did not scream. I did not swear. I said, "Oh, that hurt", then had to limp across jagged lava cinders, climb up an easier place. Put my slippers on. My wife tried to help me limp back to the car. She's short, so I couldn't lean on her. Got bandaged up. I'm glad it was me, and not one of the kids.

Ma'alaea: I limped around. Leaned on walls. Sat. If you wanted, you could totally kong into the Hammerhead tank at the Ocean Center. I hope they keep them well fed. The Ocean Center is EXPENSIVE, but it's so totally cool. $24 for adults.

Screenplay: Starting page 25, so not bad for a week off. It's totally silly, so far.
Title: Re: btay - tastes like parkour
Post by: Terry McIntosh on April 11, 2008, 08:40:07 AM
Totally missed the mail about the Tribe coming to the Islands. Ozzi sprained his ankle and can't walk at all. I sliced my feet open, and can walk, barely.


sorry to hear that. i hope you guys get better soon. does that mean no more videos for a while? who am i kidding, you guys will find a way  ;D!
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on April 11, 2008, 11:37:18 AM
Ozzi was planning to take some time off to let his knees heal, but still had a series of videos he was planning to do. Will this injury slow him down? Yes. Will it slow down his video output? No. As far as I know, he's still going to be on the Andy Bumatai talk show on Monday.

The Tribe are stuck on Oahu, with a bunch of free time. Argh! What bad timing! That could've been a huge push forward to train with them. And we're missing it. As far as I know.

Some days I wish I was on Oahu, so I could get involved in everything. Then I go to the beach, or walk through a place that's not over-developed and crowded. Then I don't mind so much.
Title: Re: btay - tastes like parkour
Post by: Laurie Jennifer on April 11, 2008, 08:47:58 PM
Oh no!  Get better soon!  I'm glad it's not joint related.  Cuts and scrapes heal faster and without permanent damage.  And I'm also glad it wasn't one of the kids!

Still sounds like you had an awesome time.  It is too bad about missing the Tribe, though.  Those guys seem like they would be a lot of fun.  I'm sure you'll get another chance, though.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on April 12, 2008, 10:47:41 AM
No joints were injured. It's not just a simple cut, though. I'm not sure what the R foot swelling and bruising is from. Probably landed on a rock when I fell into the water? L is totally healed, as is R arm.

I'm still having a wonderful time with family, even tho I'm back to work, now. They start leaving tonight.

I'm sure Ozzi's posted it elsewhere... Tribe visits Ozzi
video (http://www.youtube.com/watch?v=PQhXQucsiUM)
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on April 16, 2008, 01:59:58 PM
Foot's healing. I walked several miles on the beach with my wife. Cut was tender, so I had to make an effort at times to walk on the outer edge of the foot. Give the arch a rest, especially in softer sand.

Did a bunch of jump pull-ups, partial range pull ups, knee raises, dips, partial dips, and some weird things that I made up as I went along. Nothing organized. Just got a nice burn in my forearms and biceps. Figured "That's good for tonight."
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on April 17, 2008, 02:26:11 PM
I'm going to go AWOL from all forums for a while. I think you guys have enough momentum to keep the site going without me.

I have some other things I need to focus on:

I need to totally recondition. Foot laceration, ankle pain from that fall at KCC - it hasn't healed properly yet. I know I'll be using pk on the job, in training, and in real life. That's not going to be my emphasis, tho.
I need a couple extra hours per day to work on creative projects/ increase income.
I need extra time for God stuff - prayer, reading, helping people, making a difference.
I need more face to face time with people.

The easiest way to gain this time is to reduce forum time. Thanks for your friendship. See you in a month or so.
Title: Re: btay - tastes like parkour
Post by: Laurie Jennifer on April 18, 2008, 04:24:22 AM
Have a good "time off," btay!
Title: Re: btay - tastes like parkour
Post by: David Glass on April 18, 2008, 10:03:48 AM
Good luck, Btay... you've been very supported and your absence won't go unnoticed

May you find what you are looking for
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on May 01, 2008, 11:33:27 AM
Fri Apr 18 : CF WOD = “Michael” 3*(run 800 m, 50 back extensions, 50 sit-ups) I walked about 4 miles, split the first set into 25/25. Used my arms for momentum on sit-ups.

Sat Apr 19 : Kayak 5 hours with wife. A little walking, a little swimming.

Sun Apr 20 : CF WOD = shoulder press. Did 15 feet-on-table press-ups. Beach walk 3 miles.

Mon Apr 21 : CF WOD  = back squats. 5x5@ 150# [abused press machine]. Torture routine #3 with wife's help. Static stretching routine customized for my lack of flexibility.

Tue Apr 22 : CF WOD = weighted pull ups. 10# was all I had. Torture routine #3.

Wed Apr 23 : CF WOD = rest day. Torture routine #3.

Thu Apr 24 : CF WOD = "Angie" [100 Pull-ups, 100 Push-ups, 100 Sit-ups, 100 Squats]: Only got 65 pulls, and not all of them were even good. Some jumpers, some negatives. Walked a couple miles. Lunged for phone – chair fell over. Twisted R ankle and knee. Not bad, but still...  Torture #3.

Fri Apr 25 : CF WOD = deadlift. Used rocks. Tried to run back to the gulch, but foot sore, and pecs due to Angie. Tried several times to run. Best was about ¼ mile. Rock hopped – with 99% less hopping. It was lame, due to foot. A couple multi-hundred pound boulders shifted under me. It really freaked me out. Building manager was walking his dog. Has some free weights he doesn't use any more. Said he'd give them to me. Finished off playing forum tag with Urban Shadow, then Torture Routine #3. I can already see progress.

Sat Apr 26 : Watched entire 95+/- minutes of “Jackie Chan: My Stunts”. Torture Routine #3. I was very stiff from Angie and deadlifting.

Sun Apr 27 : A little QM. R foot still has a couple 'marbles' underneath the skin at the arch. 39-34-40

Mon Apr 28 : CF WOD = thrusters. Dumbbell thrusters – 150x10#. Walk a mile. Some vaults – form bad. Routine #3 – wasn't so much torture.

Tue Apr 29 : CF WOD = run 5k. Worked on computers in French, Spanish, Russian, and English. 0 for 4 so far. Mark got 1 working [Spanish]. Trying to install new hardware in another language is hard. 2 for 5. Ran/QM in pool for about ½ hour. [Low impact, high resistance]

Wed Apr 30 : ScriptFrenzy. I was only at 73 pages. I need to be at 100 by midnight. Despite many interruptions, I made it. A few chins, leg lifts, dips, and push-ups.

I'm seeing video of the HIpk guys making lots of progress - like Blane's "Dilution", I'm feeling bummed out. I keep hurting myself. Like the old Astair/Rogers film: "Pick yourself up, dust yourself off, start all over again."

My goal for today: read some of the posts I've missed in the past 1/2 month. As many as possible in 15 minutes. Then get off the forums, and do something creative.
Title: Re: btay - tastes like parkour
Post by: David Glass on May 01, 2008, 12:49:55 PM
Hey, Btay

Nice to see you back, even if for a short visit. Great to see you've been keeping active too. Don't feel bummed out about getting hurt. Since I started, 2 months ago, I've hurt my knees, shoulder, and back LOL... I guess I consider it part of the process. You know it better than I do, but someone telling me somethign I already know helps me sometimes too  ;D
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on May 02, 2008, 12:28:52 PM
Thanks!
When I see the Parkour Generations films, they're constantly stressing not getting injured, training injury free, practicing safe. Even when they're practicing in snow and ice, I don't see the stupid injuries. Part of that is a high level of conditioning, some is high level of safety training - getting the basics DOWN. Rules to keep people safe. Training in many environments - gym, track, street, forest.

They've got 20+ years of experience that most of us are having to learn on our own, the hard way. I don't think injuries are supposed to be part of the process. It's not efficient. It's not parkour.

Cool news - some other guys surfaced here on Maui - there's at least 3 of them who haven't been in the forums. They just contacted me the other day. Now I'm furious that I'm injured. Today would have been a perfect day to head over to Wailuku and train.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on May 03, 2008, 06:58:07 PM
I'm not the only person training on Maui, any more. Levi (and his friends) are out there, and probably others. To protect myself and kids I've come up with this 'policy'. This is what I sent to Levi, and will send to anyone under 18.



Your friends can do the same. In a couple weeks, if I see you guys are training seriously, I will make the time to meet with you and your parents. We'll all get together, talk story. If they want to train with us, that's great.

If your parents have any questions, they can e-mail me.

So that's where I'm at. My actual message was a little longer, but this is the part I plan to use. 18 or older? I'll still meet with your parents, if you want me to. They can still train with us, if they want to. I think the basics of parkour are a lot of fun, and anyone can do it. If your 94 year old tutu wants to train, I'm for it, and will help as much as I can. Personally, I think it'd be very cool.
Title: Re: btay - tastes like parkour
Post by: David Glass on May 07, 2008, 11:22:07 AM
I'm not the only person training on Maui, any more. Levi (and his friends) are out there, and probably others. To protect myself and kids I've come up with this 'policy'. This is what I sent to Levi, and will send to anyone under 18.


  • I want you to show this message to your parents.
  • I want you to start a daily training log. Not a joke... A real one. Write down what you work on.
  • Work on your landings and rolls. This is important - it will save you from getting injured. Ozzi has a great roll tutorial.
  • You will not do any drops bigger than you during your first year of training. There's plenty to do at ground/ waist level.
  • If you need ideas, AmericanParkour.com, Primal-fitness.com and CrossFit.com have workout of the day (WOD). If it's too hard, you can scale back the exercises. [like, I can't do 100 pull-ups, yet. So I have to do some jump-assisted]
  • You can improvise equipment. If you don't have weights, you can use rocks, milk jugs full of water or wet sand, etc.

Your friends can do the same. In a couple weeks, if I see you guys are training seriously, I will make the time to meet with you and your parents. We'll all get together, talk story. If they want to train with us, that's great.

If your parents have any questions, they can e-mail me.

So that's where I'm at. My actual message was a little longer, but this is the part I plan to use. 18 or older? I'll still meet with your parents, if you want me to. They can still train with us, if they want to. I think the basics of parkour are a lot of fun, and anyone can do it. If your 94 year old tutu wants to train, I'm for it, and will help as much as I can. Personally, I think it'd be very cool.

Wow... I'm glad I read this

Getting together for jams is a huge issue for me. I'm 36, and most of the peops in MIA are in their early teens. That's mainly what has kept me training solo. Not that I mind training with younger peops, I just had a weird feeling about it. Now I see I'm not alone  ;D

You do have to cover your assets. No telling what kind of issues you can run into
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on May 07, 2008, 11:44:40 AM
May 1 : CF rest. I did some practical pk at work. “Good thing you're agile”. They see its usefulness, and don't mind me training. Routine #3. Worked at night at WBM... up on the roof. I did a bunch of sprinting, some small precisions, pull-up. Was going to do thrusters with speakers, but chickened out.

May 2 : CF WOD “Murph” For time: 1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run
I walked around Wailuku. All over the place. Miles and miles. When I got home, I did the pulls [lots of jumps, lots of breaks], push-ups and squats.
May 3 : CF WOD = Shoulder press, push press, push jerk. No weights – 100 presses – 10 with feet on chair. I'm not holding my breath about getting those weights from Paul.

May 4 : CF WOD = 50 burpees. The first 14 felt so good. I thought “This is going to be easy”. By 17 I was dying. I was going to quit at 30. Pushed thru. Got all 50 done. Forgot to stretch – stiff today.

May 5 : CF = Rest day. Thank God. I am SORE. Good sore, but sore.

May 6 : Dips, tried to figure a good way to do cleans without weights [didn't]. Stretch #3

--- --- --- --- --- --- ---

Yeah. I'm 44. I've been training alone because I have a freaky schedule, and I was the only one I know on Maui that was training parkour. I'd love to get over to Oahu and train with Ozzi and the guys. Now that the kids here are starting to show up, this protects me, separates the wheat from the chaff [serious from those just goofing off], and shows their parents that pk isn't just a bunch of kids running around and jumping on things.

Plus, it forces me to train harder. If I'm demanding x+y from the people I train with, I want to be doing x+y+z. Right now I'm just conditioning again - haven't done serious PK in a while. Injuries, bleh :P

Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on May 09, 2008, 11:12:06 AM
May 7 : Break 1 = 50 mountain climbers [each side] + 20 box jumps on knee-high wall.
Break 2 = 36 sec handstand hold [heels on wall] + 30 one leg pseudo-planche push-ups
CF WOD = 4 x 800m = I ran 6 x 1/3 mile = 1.50, 1.48, 1.58, 2.08, 2.05, 2.10 then cooled off in the pool. I'm not happy with those times. What am I talking about!?! It's the first time I've run since Mar 31. I feel no pain. I was sucking air... those are pretty close to my high school ½ mile times :p
Break 3 = 10 crunches, 20 oblique crunches, 20 other ab things – don't know names. 35 back extensions, 36 sec + 20 sec L-sit. Later – I do feel it in my knees a little. I was also doing some vaulting. Stretch #3

May 8 : Break 1 = 30 squat thrusts + 15 lunges each side.
CF WOD = "Diane" 21-15-9 reps of: 225 pound Deadlift, Handstand push-ups. I did the pushes first, with my feet on a high table. Tried to deadlift 3 52# boxes, but it was too bulky.
PK = A little training at Pi'ikea. 20+ vaults, mostly trying to improve monkey. 7' wall up. Balance on posts. Everything felt pretty good, but my form was AWFUL.
Jogged about ½ mile. Deadlift volleyball pole bases. It felt like 150#, but was probably closer to 100#. 11-14-15. It was about 3' across, and very awkward to lift. Very sore after doing this – walked home. 10 ab exercises, 10 reps of each [Ab 100]. Stretch #3. Filed at scar tissue. Must have hit not-scar tissue...
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on May 10, 2008, 06:08:15 PM
May 9 : CF rest day. Very minor PK at Pi'ikea. 3.5 mile jog. Did my wife's 20 minute core workout video. It wasn't that hard, except deep squats and lunges after running. I couldn't do it smiling like the models. Stretch routine #3.

May 10 : CF WOD = "Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound thruster, Pull-ups. I used 52# box for thrusters. Had to break it up 10-11-10-5-9. Broke the pulls into 5 round – wrist started hurting after about 15. At least they were all decent pulls – no jumpers, or negatives.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on May 13, 2008, 10:08:32 PM
Sun May 11 : [Saturday? Jogged 800m, swam 300m in ocean, walked home.]. Walking, swimming, boogie boarding, body surfing.

May 12 : Poor sleep + no breakfast + small lunch. Lot of interruptions – surprise visit from relatives. Spent a couple hours scouring town for wife's lost keys. Tried to do muscle-ups for CF WOD, but couldn't. Wore myself out trying.

May 13 : CF Rest day. Worked on rolls, diving rolls, side and back falls, cartwheels [lame], then hit the pool.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on May 15, 2008, 06:26:57 PM
May 14 : Jogged barefoot 800m, swam 400m in ocean. Lower tide. The last 75m was swimming over/ through coral/ rock. I took care not to brush against it or kick it. It was a little stressful without goggles. Ran back barefoot along the beach. A couple fishermen shouted apology – I thought I hit a jellyfish tendril while I was swimming. It was one of their lines [and I didn't know it]. Glad they didn't hook me. I just brushed it off my shoulder, popped up to make sure I wasn't surrounded by jellies, and kept swimming. Rolls on hard-packed wet sand.  Form was a bit off – need to keep working at these. Balance on fallen tree – not that great today. Tried a bunch of jump-assisted muscle ups, got 2 good ones, 1 a little unbalanced, and a few really bad tries.

I'm waiting for Levi and Kaimalu to start posting training logs. C'mon guys. I just want to see that you're TRYING. See how lame my log is some days? [like Monday].
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on May 16, 2008, 09:02:29 PM
May 15 : CF WOD = "Cindy" Complete as many rounds in 20 minutes as you can of:
5 Pull-ups, 10 Push-ups, 15 Squats. Pull-ups were the limiting factor for me. My arms just couldn't recover fast enough. Rather than sit around, I did extra squats between pull-ups. 7 sets + 5 pulls + 155 extra squats.
Later: 4x5 elevated push-ups – feet at 4'6”.

May 16: Dreamed I was practicing Spanish verbs: “Yo corro, tu corres, el corre, nosotros corremos, vosotros corr'eis, ellos corren”... weird. Did not stretch last night. Could really feel it this morning.
Break 2 : 10 lunges each side. 5+10 elevated push-ups 4'6”.
CF WOD : "Michael" Three rounds for time of: Run 800 meters, 50 Back Extensions, 50 Sit-ups 30:25, which I'm sure is in the “pathetic” range. I've seen some CF tables where they broke down beginner range, up to elite. Wish I could find them.
Break 3 : 15 squats, 10 el-pu's at 4'6”
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on May 19, 2008, 12:42:24 PM
May 17 : Rest day. Thank God. My pecs and  quads are so sore. Working 16 hours today.
May 18 : Still quite sore. Did just a little core and arms. My posture is terrible. I raised my chair height – will spend more time during the day standing? I spend hours sitting, looking down. It's showing. :P I will take this computer and move it to one of my equipment racks, so I'm doing all my email/forum stuff standing up. Does this mean shorter posts? The world holds its breath in anticipation.
Title: Re: btay - tastes like parkour
Post by: Laurie Jennifer on May 19, 2008, 07:52:17 PM
My job, too, means sitting on my butt for hours, unless I'm ushering or running the sound board.  Sometimes I'll pace at the back of the room.  Standing when you can is a great idea.  Also, check your posture every 15 minutes or so.  I think if you focus on it too much, it can be a distraction.  But periodically going "How's my posture" should eventually correct the problem until it's second nature.  At least, that's what I'm gonna shoot for.

Sounds like you've been doing some awesome conditioning lately.  You've really raised the bar for yourself.  Good luck and keep it up!
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on May 21, 2008, 01:03:02 PM
Thanks LJ! Sound board = sit bored. That's why I spend so many hours on APK and HIpk forums. I need something engaging enough to keep me awake, yet non-demanding, so if something goes wrong I can catch it quick.

Standing is helping a little. I'm trying to keep one foot slightly elevated to help keep everything lined up properly. The problem is after 13 years of sitting, plus years and years of running without proper stretching, plus getting older, plus eating... plus, plus, plus... bad posture is catching up with me.

I'm trying to amp up my workouts. I don't have 16 hours a day to devote to PK. Some days I don't have 15 minutes. Wah. So I try to squeeze in what I can. The CrossFit WOD has been more than enough challenge for me, tho I also have PK and running goals.

Levi's been posting his training journal in my training journal at HIpk. I'm hoping to see something from Kaimalu soon.

Trying to get access to the Rock Shop. Also thinking of creative ways to train MN [Methode Naturelle].

 
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on May 21, 2008, 03:19:29 PM
May 19 : HIpk GOM [goal of the month] = clap push-ups [cpu] 10, 11, 9. Standing long jump 91, 88, 91 inches. [almost 8']. cpu 5. So my cpu goal is 16, then try double claps? Standing at computer is better – my posture is better. Can't hear the rooms as well, tho.

CF WOD : 42:30 to do 75 push-ups 15+15+8+5+4[interrupted by phone call]+6+6+4+6+6, 50 [95#] sumo deadlift high-pulls 5 [30#? basket – broke] + [25#? box of paper] 5+10+10+10+10, 50 [ring] dips 5+5+4+1+4+4+0+2+1+[feet on box] 10+10, 30 [45#] weighted pulls [2 5# dumbbells held between my thighs] 5+4+1+4+3+2+2+2+2+3+2, 25 HSPU 5!+0 :( + [3' elevated] 7+5+5+3

May 20: Break 1 = 5 min QM on the rocks above the fish ponds, 3 vaults.
CF WOD : I ran almost 2 miles – jumping over a few tree trunks, up and down on some short walls, over a gate, a few small 3-3.5' vaults. At the end I looked for a log, to start doing 45# Sumo Deads [to sub for rowing machine]. Very awkward to grip. Did 50 reps, stopping several times. Tried to do burpees, but completely ran out of steam after 5. Jogged another mile, did a couple lame vaults, and a cat leap where the rail went between my ring and pinky fingers. Walked the last mile home. Slowly.

Tested on my flexibility. I haven't been doing Stretch #3 as often or intense as I'm “supposed” to. It's “supposed” to be uncomfortable, just below pain threshold.

May 21 : Break 1 = 5 CPUs. Break 2 = 6 CPUs. CF rest day.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on May 23, 2008, 11:52:39 AM
May 22 : Jump Squats and elevated push-ups. Stretch #3.

Finished proposal for Pr Josh – 2 pages. It's spinning off in a weird direction - I just wanted a place to practice some basic PK moves. Looks like it could be a lot bigger than that.

Saw Paul this morning – will bring weights “In a day or two.”

Levi's been posting solid - it's going to be fun trying to keep up with him. Jeff has been doing PK/FR "a couple years." Nothing from Kaimalu.

Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on May 28, 2008, 11:29:24 AM
Fri 23 Bike 7+7 miles. Random small PK at WBMR&S.

Sat 24 Beach day. Ran thru waist-high water with wife on my back. Body surfed, swam, built sand castles. Walked. Paddleball.

Sun 25 Rest day.

Mon 26 Random small PK at WBMR&S. Ran 4 miles barefoot w/ some vaults. Jump-assist muscle ups 8-10-4 at beginning, mid and end of run. Short swim. Slipped on wet rock. Fell into ocean. PWF – I was doing 6-7 foot drops last year, and now I'm back down to 3-5. Roll practice.

Tue 27 1.85 miles in 14:15. [7:42 pace – I've run marathons faster than that. Sigh.]  Sumo dead lift, thrusters, clean and jerk weights, pipe and assorted rocks.
Title: Re: btay - tastes like parkour
Post by: Laurie Jennifer on May 28, 2008, 02:19:20 PM
have you gotten those free weights yet that you were waiting for?

it sounds like you feel in a slump, training wise?  remember it ebbs and flows and don't let yourself get too discouraged.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on May 28, 2008, 06:35:05 PM
Not in a slump.  ;D My schedule gives me one free weekend a month. So I played Saturday, and rested Sunday.

I really need to work out injury free. Ankle, knee and feet injuries have really set me back the past year and a half. Mostly PK related. That set me back on the drops and running speed.

Also, I'm a lot heavier than I used to be. When I was running distance, I was a heart and lungs with legs. Now I'm packing another 35 pounds. Mostly muscle. Most of my clothes don't fit any more. I'm still trying to get used to this heavier body.

Sorry if it sounded like complaining. I got the weights. Levi's been training, and I'm still trying to meet him. Another new guy I've called... so I just need to train injury free...
Title: Re: btay - tastes like parkour
Post by: Jumpin Jiminy on May 29, 2008, 09:45:16 AM
Sorry to hear about all of your training setbacks due to injuries.
I bet a good rule of thumb would be to jump down from objects no higher than you can jump up to.
I'm still limiting myself to below that.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on May 29, 2008, 11:26:33 AM
Thanks, Jiminy. Probably 95% of my vaults and drops are in the 2-4' range. I had slowly built up to 5', 6' last year.

The big three injuries were:
Jumping onto safety mats - foot landed in a crack between them. Pop! Lost 3 or 4 months.
Fall on concrete stairs while doing speed vaults. Smash! Lost another 2 or 3.
Climbing barefoot on slippery wet lava. Slice! Not back to where I was yet - almost 2 months.

Wed 28 Break 1: 25+25+25+25 mountain climbers. Break 2: 25 crunch, 25 leg lift, 4 obliques, charley horse, 25 obliques each side, 10+15 knees to elbows.
CF WOD : Shoulder press 3x90, 2.5x130, 3x120, 2x120, 2.5x115, 2x110. Swam lengths in the pool.

Thu 29 CF rest day.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on May 30, 2008, 03:16:30 PM
Thu 29 Break 1: 25 crunches + 25 obliques each side. Break 2 : QM on stairs.
Barefoot climbing and QM out on the rocks, and in medium gravel. Roll practice – wasn't happy with it – something's not quite right with forward roll. Back and side falls felt fine on concrete. Swam, worked on crawl form, getting more power. Weird movement, QM, 3M, top-outs at edge of pool. Stretch #3, but I wasn't warmed up. May start training runs with Nestor. [Co-worker – training for ½ marathon]

Fri 30. Lower back is sore. I'm going to blame it on one of the forward rolls. It was on hard, slightly lumpy ground. Break 1: Tried Russian Twists twice, but could barely crunch. Break 2: Incline CPUs [due to back] 20 [3 stairs] + 10 [2 stairs] back to back with decent form. Incline is a way to make any push-up easier. Nestor got pinched nerve in back last night. Hmmm... Working tomorrow evening at WBMR&S. + 10 CPUs on ramp. Starting to feel it. +7 on flat. Feeling cocky [but tired] + 8 DCPUs [4 stairs]. It's going to be fun getting those more horizontal. Def need to work on arm speed.

Being silly – DCPUs with chest slap while standing almost vertical. Got one. Started laughing too hard. Also did 20 One Hand Clapping push-ups from a slightly more level position. 10 each side. How very zen! How very stupid! Fun tho. 10 more OHCPUs at step 5. 5 ea side.

Hit the streets. Jogged up to Kanoe St, did a couple vaults. Kalama Skate Park was pretty crowded, but there were areas no one else was using, so I used them. Curved bottom/ walls threw me off a bit. Best move : monkey/ wall pop up over the edge to a cat 3' away/ 3' up. Finally, progress!

Park: Jogged. Balance. One really lame muscle up. Some vaults. Ran on the wall to Cove. The landing area from my video was under water, so I didn't coasteer. Jogged to Charley Young. They cut down a bunch of trees. Practiced rock climbing moves – pretty lame, especially trying to traverse overhang. No see footholds. I'd hang, look, drop off, find the holds, climb back on, no see footholds. Repeat.
Ran to S end of Kam 1. Gulch by Maui Coast.

Anyway, a great evening. I didn't get hurt, and I finally made some progress.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on June 02, 2008, 01:41:17 PM
FORGOT: DCPU (3 steps) almost 1 – hit butt. 1 barely. 4 – but sketchy form.

Sat 31: Knees feel last night's training. Not bad, but I feel it. Back's ok.

Break 1: Incline CPUs 1 each at steps 5, 4, 3, 2, 1, flat, decline at -1, -2, -3.
Break 2: 20 Russian twists, 20 crunches, 20 leg lifts, 20 obliques ea side. Incline DCPUs: 1 at step 4, 1 at step 3, 1+1 CPU at step 2 [Not enough power for DCPU], 1 + almost 1 DCPU at step 3.

A lot of running around, balance, foot placement and a few vaults at WBMR&S. Saw a lot of people I knew, including a couple who work out at CrossFit Maui.

Sun Jun 1 : Ran 2 miles at 2. It felt good, I was running hard with good form. So why did my watch say 19:30?
Bike tire flat, so jogged to the beach. Practiced some rolls, did some vaults, foot placement, barefoot in small gravel, 2 jump-assisted muscle-ups. Swam maybe ¼ mile. It was flat to one, and choppy. Jogged back. Stopped for water and vaults at PWF [in slippers]. Hit knee on a rail, so stopped. Jogged -  didn't bother trying to rock climb – water was slapping up to the 5 or 6' mark on the wall. Diving rolls. Did another jump-assisted muscle-up.
Starlight beach walk with wife.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on June 02, 2008, 01:47:17 PM
OHCPUs = my silly one hand clapping push-ups

HIpk Post 600. APK post 400 . May 31. Three perfect reasons for a "State of the State" address.

Parkour is finally starting to catch on in Maui. I'm not the only one. Even tho I've never met anyone else, it feels completely different. Goals for June are to meet up with Levi and Duke, and actually train with another human being. Does Jeff exist? [I ran past Duke Fri night at Kalama]

I submitted a proposal to Pr Josh - get a fitness thing going at KC, based on a combination of Methode Naturelle, CrossFit, and physical challenges. Haven't heard anything from him. Got plenty of criticism from others, trying to undermine my confidence, make me give up. Look... I see a need. I don't see anybody else trying to fill it, or get something going. I don't care that I'm quiet, or that I'm more comfortable being a back-up support type person. I'll try to build up a leadership team, get them going strong, then back off a bit. Let them run with it. I won't be able to do it on my own. My plan is to get as many people actively involved as I can.

Physically. I've finally healed, and started to make progress. I need to be careful not to injure myself and lose another 2-4 months.

Looking at CrossFit's ten fitness factors:
Cardio endurance - I'm ok for a couple miles. My goal for October is all out PK sprint for 5k.
Stamina - Ok for light aerobic, get wiped too easy on the anaerobic stuff.
Strength - Strong legs, usually wimpy arms, tho they're getting better.
Flexibility - Seriously bad. I have lost a lot of ROM in the last 6 years, especially in hips and knees. I hate stretches, and it shows.
Power - Improving, I think. I was really happy with arms last night.
Speed - I've lost a lot. I'm going to train intervals, see if I can drop my time back to competitive levels. [Is 5:30 mile for 5k unrealistic? I've done faster, but that was 1991 at Grand Haven 5k.] Upper body and mental speed are also low.
Coordination - laughable. When I dance, people laugh. This is known, and I take advantage of it.
Agility - fair.  I think. I need ways to measure these ten things. Right now it's too subjective.
Balance - hahahahaha. It's that bad.
Accuracy - Off a little. Doing the 'random wall punch test' I was 20% more than 1 cm off target [bolt head, fingerprint, etc],  50% slightly off, 30% on. If I took a couple tries, I could nail it. Legs - won't even try, not enough flex.

So, my goal for this month is to develop a set of objective tests to measure these more objectively. Find ways to improve my scores and then re-test.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on June 12, 2008, 01:30:34 PM
Maui's now up to 8. This is so weird to me, after so many months of training alone. I'm going to focus more on the local scene for a while. I post way more over at HIpk, anyway.
Title: Re: btay - tastes like parkour
Post by: Chris Salvato on June 12, 2008, 03:01:56 PM
You're interpretation of the 10 aspects of fitness is slightly off...

Cardio Endurance means a lot more than running.  Cardio endurance is any sort of CV exercise including running, swimming, rowing, etc.  A good measure of this is resting heart rate vs. active heart rate.  An undertrained person has something like a 70 BPM HR whereas those who are very active can go much lower.  Mine is at 43-48 BPM, normally, for instance.  An undertrained person has something like a 160-180 BPM active HR.  Mine can spike up to 190-210 BPM on maximal exertion.  That means 2 things:
1) my heart is stronger, thus when I am resting i need fewer beats to circulate my blood as efficiently
2) my heart is more powerful, thus i can beat more and get blood around my body faster when i really need it to move

All out sprinting for 5k won't even be possible because sprinting exertion only lasts something like 10-15 seconds.  Longer than that and you are no longer sprinting no matter how hard you try.  It's physiologically impossible, unless you are using the term "sprint" loosely.

Stamina you seem to understand...at least it seems that way.

Strength is multi-modal.  It can mean full body strength or single joint strength.  Usually, in PK/CF we care more about fully body and can easily quantify strength with maximal lifting capacity on full body lifts like the squat, deadlift and press.

Flexibility is self explanatory.  If you hate stretching so much, you need to learn to like it -- and avoid static stretches.

Power is however much work you do in time.  A better way to explain it is this way:
If you deadlift, through a full ROM of .75 meters,  100 KG then you did 75 KG*m of work.
If you do this in 5 seconds, you generated 15 Joules of power.
If you do this in 1 second, then you generated 75 Joules of power.

The higher the joules the better.  This doesn't mean u need to calculate this crap all the time, but it means to try and do your lifts, running and techniques quickly to improve your power output.  Power is usually quantified with the clean, clean & jerk and snatch.

Speed is not just speed in running but speed in everything from waving your hands to running to rowing.

Coordination in dancing is a lot different than coordination in your clean and jerk.  I know many a powerlifter who can't dance for peanuts but can clean and jerk hundreds of pounds.

Agility is hard to quantify.  Work on your "flow" to increase what others would consider agility.

Balance is self explanatory.  Can be easily quantified by setting goals on distance and rail diameter or ledge width.

Accuracy is also multi-modal.  Throwing a ball 100 feet, a dart 6 feet and your first 1 foot are 3 different kinds of accuracy.  Landing your feet on a precision jump is accuracy.  Find out which aspect of accuracy is most important to you and set some sort of goal, though this is also hard to quantify.

Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on June 13, 2008, 04:21:00 PM
Thanks Chris: I was being VERY not precise...  ;D I had the Oct 2002 CF Journal "What is Fitness?" open while I was doing it, so I'm afraid I was writing sloppy.

Cardio: I run, swim and bike. My resting HR isn't quite as low as yours, any more, but I can still spike over 200. I was using "sprint" VERY loosely. I'm planning to do a 5K trail race in October. The 11K is way more challenging, but not worth the pain. I know I can do it. I choose not to.

Strength = weight*distance. I'll have to get over to CF Maui some morning. Oog. I am NOT an early morning person, and that's the only time they meet here. I do some lifting, but it's mostly natural or found objects.

Flexibility: I need something semi-enjoyable that works. Some dynamic stretches will let me do that. There's still disagreement about the value of ending a workout with static stretching. Any easy benchmarks?

Power = (weight*distance)/ time. Easy enough.

Speed: time to repeat any motion. Ie RPM on a bike or elliptical. May have nothing to do with how fast you cover ground - someone with a longer, slower stride may actually be faster than you.

Coordination: combine several distinct movement patterns into a singular distinct movement. Weight lifting is one, but kata or a choreographed dance combine series together. My problems with dance are both physical and mental - I have a hard time remembering choreo, forget it easily, bla bla bla. Fortunately, the few times a year I have to dance, I'm able to improvise. [ie comedic part in a theatrical production].

I get your points on the others, too. Some things are just hard to measure. You can see it, you can judge it if you have something to compare it to. Some of it's going to be a matter of choosing a goal that works for me.

Thanks again for your help, Chris!

Title: Re: btay - tastes like parkour
Post by: Chris Salvato on June 13, 2008, 04:48:30 PM
Thanks Chris: I was being VERY not precise...  ;D I had the Oct 2002 CF Journal "What is Fitness?" open while I was doing it, so I'm afraid I was writing sloppy.

Cardio: I run, swim and bike. My resting HR isn't quite as low as yours, any more, but I can still spike over 200. I was using "sprint" VERY loosely. I'm planning to do a 5K trail race in October. The 11K is way more challenging, but not worth the pain. I know I can do it. I choose not to.

Strength = weight*distance. I'll have to get over to CF Maui some morning. Oog. I am NOT an early morning person, and that's the only time they meet here. I do some lifting, but it's mostly natural or found objects.

Flexibility: I need something semi-enjoyable that works. Some dynamic stretches will let me do that. There's still disagreement about the value of ending a workout with static stretching. Any easy benchmarks?

Power = (weight*distance)/ time. Easy enough.

Speed: time to repeat any motion. Ie RPM on a bike or elliptical. May have nothing to do with how fast you cover ground - someone with a longer, slower stride may actually be faster than you.

Coordination: combine several distinct movement patterns into a singular distinct movement. Weight lifting is one, but kata or a choreographed dance combine series together. My problems with dance are both physical and mental - I have a hard time remembering choreo, forget it easily, bla bla bla. Fortunately, the few times a year I have to dance, I'm able to improvise. [ie comedic part in a theatrical production].

I get your points on the others, too. Some things are just hard to measure. You can see it, you can judge it if you have something to compare it to. Some of it's going to be a matter of choosing a goal that works for me.

Thanks again for your help, Chris!



Small notes.

CV Endurance - You can even increase your CV endurance through weight lifting at high intensities.  Workouts like Fran are extremely beneficial for your CV system....and train pretty much every other aspect of fitness listed in CFJ#2

Strength - Only way you can increase strength at this point in your life (because you are older than 17 years old..) is to lift heavy things.

Flexibility - Try the book Relax into Stretch.  Sure its kind of goofy and some of his facts are questionable but, if I didn't have my splits when i read it, i would use his techniques to get them.  I tried some of his techniques and went from 180 split to 220 supersplit with ankles on some weight plates in 20 minutes.

Power - Do things...faster & stronger.  This is power.  Righto, easy enough :P

Coordination - Agility ladder work helps tons with this if that interests you.  So does cadence footwork.  Try these experiments:
1) Walking down the street estimate the amount of steps it will take for you to get to a certain crack in the concrete or a rock in the sand.
2) Try to always land a specific foot on a mark (rock, crack, anything). (e.g. i'll hit this crack with my left foot, the next with my right)  This teaches you a ton about your actual ability to control your foot placement
3) Try to walk without hitting cracks.  Touching nothing but cracks.
4) Work your hand placement in every day life.  Be concious of where you put your hands.  This will grealy increase your unconcious control of your hand movements.

Hope i helped :)
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on June 14, 2008, 12:39:15 PM
Of course you helped. +1

Lifting heavy things: like myself ;D
Flexibility: I just started reading "Relax Into Stretch". I'm used to the Stretch Nazi approach - which I hate. So this was nice. I enjoyed it. And I saw immediate results. I'll keep reading and trying these ideas. Thank you, thank you, thank you!!!
Coordination: I do agility ladder and foot placement exercises already. I'll try the hand placement, too.

Thanks again!
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 29, 2008, 10:57:53 AM
Month and a half since I've posted in this log. Strange. This used to be my main time sink. I started moving more and more over to HIpk. For the past couple weeks I just posted my log as a draft email message to myself. And the world keeps turning.  ;D

Randy Pausch died. If you haven't seen his "How to Really Achieve your Childhood Dreams" video, do it.
Then get off the forums and live your life.

Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 31, 2008, 09:32:21 PM
My entry for the HIpk parody video contest. http://myspacetv.com/index.cfm?fuseaction=vids.individual&videoid=39776224

Everyone's normal until you get to know them ;D

I had a lot of fun. I had a ton of ideas but ran out of time. Oh well.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 22, 2008, 06:39:12 PM
1 week into TXPK's NCPPC. I already have more than 7 minutes. I've got to edit so much. Don't want to wait til last minute.

Also, it's astounding how many interruptions I've gotten this week. Much more than normal. Instead of 20 minute breaks, they've been like 5 minutes. It's so hard to get flow going like that. Work, work, security, co-workers, pager, bla bla bla.

Good note - other than ripping the callus off my left foot running barefoot last Saturday, I haven't received any new injuries. Right mid finger first joint is still not flexing past 90 degrees - due to fall in fish pond.

Good thing it's right finger. The band I was in for a couple years called me Weds to come to rehearsal and play. I'm going to rehearsal again tonight. I really should work, but...
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on September 20, 2008, 01:53:46 PM
Fell while training rail precisions. Broke [another?] finger on my right hand. Comminuted fracture = several places, but it doesn't break the skin. That was Aug 26 or so. Useless purple banana became an itchy stinky dead fish stick. Splint almost to my elbow to restrict motion. It was a challenge to eat Vietnamese food with chopsticks.

A lot of my friends prayed for healing. It's much better. Splint came off this Tuesday. [I took it off Sunday]. Buddy taping it lightly to ring finger for about another week.

I've been using it more than I should. Had to do some lifting yesterday, so it was a little sore. I was on the roof of the WBM resort, laying cables, setting lights, etc. I did a couple smaller vaults.

Scrapped my footage for TXPK.

One thing I started for TXPK, and have continued: Every week I measured
- vertical jump,
- standing horizontal jump,
- mile on treadmill #2 at work [so it's consistent],
- leg press at work: 5x150, 5x250, [5x350 if I can do it], then start at 450 [or 350], and reduce weight til I can get one more decent rep. After pushing hard on the mile, it's more difficult.

Aug 16 : 15.25", 90", 6:42, 390# [took it easy on the mile due to knees, plus was running barefoot.]
Aug 23 : 17.75", 89", 6:03, 350# [pushed the mile, legs were wiped for the leg press]
Aug 30 : not tested.
Sep 06 : 15.5", 74", 7:06, 330# [fear of falling, lack of conditioning.]
Sep 13 : 14.5", 84", 6:52, 350#
Sep 19 : 13.5", 84", 6:12, 350# [leg pain later]

I hope to be better than Aug 16 levels this next week. My short term goals are:
20", 100", 5:00, 440#

XTerra 5k is Oct 26. See if I can still get in competitive shape. Right now I'm sucking air at the end of a 6:12 mile on a treadmill. I need to be able to do that pace for 5k, in horrible running conditions.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on October 26, 2008, 10:55:57 PM
                v      h       mile   press       pull    dip     push
19-Sep   13.5   84   6:12   350      3   8   5
27-Sep   15.5   84   6:07   350      5   10   12
3-Oct   18   90   5:50   370      3   15   28
11-Oct   17   89      390      5   14   25
17-Oct   17   89   5:58   390      8   12   32
26-Oct   17   93   5:55   390      7   18   18

I added pulls, dips and push-ups [max reps in 1 minute]

I didn't run the XTERRA. Too bad, as only 3 runners were under 24 minutes. I know it's a nasty course, and I've never run it. Sigh. Train for next year.

Matthew Lee Willis of TXPK wrote to let me know if I could finish my video, I'd win the "No Competition in Parkour Parkour Competition" due to lack of competition.  ::)
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on December 18, 2008, 06:04:47 PM
1-Nov   16   89   5:57   430   9   20   31
8-Nov   16.5   86   6:50   450   10   22   31
15-Nov   15.5   88   5:42   470   13   16   31
22-Nov   16   88   5:43   470   9   18   33
30-Nov   19   92   6:20   470   12   20   36
6-Dec   18   91   dies   450   12   23   34
14-Dec   18.5   93   6:16   410   12   21   36

Trained injury free. Progress with some small plateaus. Can't make a tight fist.
Killing the treadmills: broke 5 so I run outside, adds 30 seconds
Still training solo, but flip training with Perry, and 2 runs with Chris.

Haiku training log -- it's become a bad habit -- count five, seven, five
Title: Re: btay - tastes like parkour
Post by: David Boyle on December 18, 2008, 06:55:32 PM
If you like leg-press..try this.

Rack a bar-bell and put it pretty low on the squat rack.
Squat under the barbell and get into the front squat position.  (either clean grip/or cross arms)
While maintaining tension throughout your whole body press the weight up and lower back into that rack.
Pause and repeat.

This is a great addition to leg workouts and you actually know how much weight "you are truly" press'n...due to the sled mechanism on the leg press machine, its hard to tell.

Sorry if this isn't clear enough.  I actually did this last week and loved it.  I've never seen anyone else do it...but your pretty much doing a "reverse squat"...which is a leg press!
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on December 19, 2008, 03:10:50 PM
Thanks for the tip, David! I only have 50# on a bar. I have free access to a Cybex leg-press machine. That's why I do the press. I've tried it with 52# boxes of books, but they slide around too much when you throw the third box on the stack.

I try to train outside as much as I can, just hit the gym for treadmill, leg press and dips. Since I've been breaking treadmills, I've been running outside. I think my course is just over 1/3 mile, and none of it's flat.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on June 03, 2009, 05:37:50 PM
It's been 5 1/2 months since I posted here.

I've been training using some of Georges Hebert's Methode Naturelle principles.

MAY TEST:

High jump    = 1 m      = +2                   High + dash = 1.2 m    = +2
Long jump   = 2.35 m  = +3.5                Long + dash = 4.12 m  = +1.5
Run 100m    = 15.09   = +0.9                 Run 500m    = 1:35     = +1.25
Run 1500     = 5:56    = 0                     Rope climb    = 3m       = -4
Lift 88# bin  = 4x        = +2                  Throw 15#    = 8m       = +5
Swim 100 m  = 1:28    = +11.5               Dive            = 40 sec  = +3

TOTAL +28.65


For comparison: APRIL: Total +12.1 [For some reason I had it at 15.1 - corrected]

High           = 0.9 m    = +1              High + dash = 1 m       = +0
Long           = 2.25 m  = +2.5           Long + dash = 3.1 m    = +0.1
100m run     = 15 sec  = +1              500m run     = 1:57     = -2
1500m run   = 6:35     = -1               Rope climb  = 4.5 m     = -1
Lift 88# bin  = 1x        = +0              Throw 15#  = R9m L7m = +5
Swim 100m   = 1:45     = +5              Dive            = 25 sec  = +1.5
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on June 29, 2009, 11:40:04 AM
JUNE TEST: Using Standard measures. Forgot to take out my metric tape.

100 16.3 -0.3                       500 1:49 -0.9                1500 6:05 +0   
High 38"  +1.6                      High+ 45" +1.4               Long 97" +4.6 
Long+ 140" +0.5                   Rope 3m -4                    Lift 15.9* +7.95 [20 @ 70# = 15.9 @ 88 - used bar]
Throw 415" + 354" +9.4          Swim 1:25 +12.25          Dive  :40 +3

Total: +35.5

Here's the LINK (http://books.google.com/books?vid=HARVARD32044051103216&printsec=titlepage#PRA1-PA33,M1) to the tests...

It's so ironic that I'm < 0 for the runs, and my lift and throw are two of my better scores.
Title: Re: btay - tastes like parkour
Post by: Max G on June 29, 2009, 05:01:04 PM
hey nice stuff gregg; thanks for posting the link
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 09, 2009, 10:00:24 PM
TUE: I was NOT motivated to work out. I felt sluggish - had <2 hours interrupted sleep last night. Ate a good breakfast, but instant noodles for lunch. [That's why the zombie pic]

Not in mood to sprint, didn't feel like climbing. Overall in a mean sucky mood.

Barefoot: jogged in grass. Jabbed, ridge hand, palm strikes and elbows on padded soccer upright - enough force to sting, and shake the post. Low level sweeps and side kicks. Alternated jogging with sprint bursts of 10 - 20 steps. QM to sprint, with jog recovery. Lifted a metal pole to full overhead press, then some bicep curls. Standing and running jumps, with jog recovery. Crab walk to sprint, with jog recovery. Tried to juggle rock, but arms were shot, so got a smaller rock, juggled it/ threw/ caught it while I ran. Shot put the rock to next tree, pull up [or climb then pull up if a higher tree], then drop and sprint to the rock. Repeated around the field twice. Carried 4x4 wooden beam on shoulder - tried to run but it didn't work good - walked fast. Precisions onto low concrete wall. Side precisions. Hang traverse soccer goal crossbeams, jog/ sprint. Tried to wall pop but it was bad with bare feet on textured wall. Balance walk on concrete walls. Lifted/ pressed the iron pipe some more.

Finished off with swimming - alternating fast lengths with slow ones, did a little underwater, some hand walking and explosive hand stand pushups in shallow water.

Went pretty much non-stop for about 55 minutes. Got in all 12 utility exercises...
I feel good, now. Relaxed. Happy. Tired.

As always sounds like fun, pretty motivating but I am pretty sick right now. More on my journal.

You ever try the rock lift/walk underwater thing?

I rarely lift/ carry rocks underwater. It's fun. I just forget to do it.

WED NITE: SLIPPERS: Started with walking and tree pull-ups. Balance jog on wall. Lift/ press 70# x 10. Jogged about 4 miles - mostly on rocky path, or road. Tried some barefoot. Ok on grass, not on the path in the dark. Ten or so 2 hand rail vaults at KCC as I went by. Lift/ press 70# x6 - form was a little sucky on #7. Hand foot lateral QM on low walls.
   Hit the pool for some underwater stuff. Then did a width, followed by 10 kicks each side: hooks, fronts, rears, knees. Then lateral QM up/down around part of the deep end, followed by 2 widths, QM back, 2 widths....
   Felt good about it all. Floated a little to relax.

DID: Walk Run Jump Climb Balance QM Lift Defense Swim... NOT: Carry Throw Catch

THU: Busy at work - did some functional PK - vaulted tables to move some equipment. Also some pulls and other vaults. Shoots - I just realized if I'd gotten +0.5 more, I would've made SUPERIOR. Need to get to +60 for EXCEPTIONAL. That's going to take some work.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 14, 2009, 10:35:53 AM
FRI: Carry 30# bag a mile +

SAT: Beach walk. Paddleball. QM in water. Carried Geri - ran in chest high water. Swim out - dive - swim back underwater and try to touch Geri's foot as she's moving away [repeat]. Cartwheels. Dive - pick up rocks - throw them - swim to where they landed [repeat]. Run - tried front flips in the shore pound but landed on my butt every time.

SUN: At KC. Vault and flow training. Tried chaining 4+ vaults together in flow. Was ok on 3-4 of them - rails and a low wall. Last was jumping up on one planter, then between bushes, through a chest high window. I just slowed it - jumped, then stepped thru the bushes and popped the window.] Wall pops [no traction]. Pulls, knees to bar. Hand strikes.

MON: Pulls, knees to bar, dips, a few vaults.
Title: Re: btay - tastes like parkour
Post by: Spencer B on July 14, 2009, 11:10:02 AM
Leg Press and weight machines are never good/useful... I'd stay away from them all-together... Anyways, this looks interesting and I'll be keeping my eye on this.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 14, 2009, 11:57:09 AM
I stopped using treadmill/ machines in mid-December. I got yelled at by the people at the gym because I was "abusing" the equipment - running at 11 mph, leg pressing 470#, maxing out the torso rotation machine...

It was easier just to get out of the gym, and stay out.

I was already training Methode Naturelle inspired. As I read [and translated] some of Georges Hebert's books for the guys at HIpk, I got more and more into it. I've been reading Erwan LeCorre, Frank Forencich, Mark Sisson, and others who are doing primal/ natural training.

I have 40 pages of training journal HERE AT HIpk. (http://hawaiipk.com/forum/index.php?topic=5.0)
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 15, 2009, 10:06:52 AM
TUE: 120 yard course with 5 vaults. Ran thru it several times - flow not so great.
Walked outside while eating lunch - also did some balance and sorta pistols.
Animal Stick straight moves and small circles. Felt nice in forearms. [used one mop]
Cat crawl on rail. SuperJoints joint mobility. 6 and 45 sec frog planche - it's been over a year since I last tried - I was happy with my balance.

Yesterday was constant interruptions. I had to just jam my "training" into any available down time.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 15, 2009, 03:12:38 PM
WED: LUNCH: Barefoot: Started walk -> jog -> run -> sprint on soccer field. Had probs getting grip on goal but did hang traverse with bent arms, jog length of field, hang traverse extended arm, jog length of field, hang traverse with bent arms [mostly]. Ran some more. Length of QM. Jog on top of wall - QM under low branches - small gap jump. Lift 70#. Walked on sharp gravel to toughen feet and catch my breath. Jump onto/ off wall gradually increasing height. Jog on pavement. Hang traverse extended arm - ripped off all my calluses on both hands... OW! Carried and ran on pavement with 9' 4x4 balanced over shoulder. Climbed gate. Swam 50m fast, 50m slow x2

That was all I could squeeze in.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 16, 2009, 10:21:49 AM
WED: EVE: No traction shoes: Rail and wall vaults. Wall pops - right around 10-10.5' despite junk shoes. Most were single tap, a couple double taps. Top outs, 6-7' drops. One was a bit heavy. Balance jogging on edge of fountain. Tried pulls, but hands were just too sore.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 17, 2009, 10:36:43 AM
THU NIGHT: Jog walked to the beach in slippahs. Found an area of coarse sand [and bits of coral]. Put the slippahs about 6 feet apart. Ran figure 8s as fast as I could. Jogged recoveries. Repeated over and over. Ran barefoot, jumping on/off a 2' wall. Couple vaults. Jog walked to another beach. Did sprints N, recovery jogs S [with arm mobility exercises]. Deadlifted rock [maybe 50#?] using my fingertips. Jog walked while juggling a coconut. Bunch of vaults. A few pulls. Cat crawl on low wall. Ran. Climbed coco palm a little. Balance/ rock hopping. Jogged. Suspensions at banyan tree. Walked home.

DID: Walk, run, jump, climb, QM, balance, lift, throw, catch
NOT: carry, defense, swim

Hands are healing. I got two calluses to partially re-attach. Other is still flapping around. I slathered them in aloe last night, which felt nice.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 17, 2009, 05:13:35 PM
FRI: Kirovs. It felt weird... Jog walk warmup. Ran 500m. Lifted and carried a rock. It wasn't so heavy, maybe 75-80# but I couldn't go far after the run. Maybe 40m or so. Ran 100m, jumping back and forth across a 7-9' puddle. Balance jog on wall. Precisions. Tried to press 70# but it hurt my hand, so I only did a few reps. Box jumps about 32". Ran about 250m. Lift and carry 2 4x4s 200m. Ran 500m, jumping the puddle the first 100m or so. Lift and carry 3 4x4s 200m - straining towards the end. Jogged 250m. Vaulted onto wall, climbed over fence. Front kicks x20 ea, swam a length fast, a length slow. Knee strikes x10 ea, swam a length fast, a length slow. Back fist, punch combo x10 ea. 2 widths underwater. Hammer fist, palm strike x10 ea. 2 widths underwater. Ridge hands x10 ea, Hook, uppercut x10 ea. Floated a bit. Nice cold shower.

DID: Walk, run, jump, [climb barely], balance, lift, carry, defense, swim
NOT: QM, throw, catch - hands are still sore.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 18, 2009, 12:21:34 AM
FRI NIGHT: In Locals. Paul, Jeremy, Mark and Ishi from the band were supposed to get together after practice to run hills. I thought I was going home right after. Nope. Turns out G went out with friends. So I headed where I thought they were going - long hill from MPD to Wailuku. I was early, so I ran 4 sets - about 4 miles [elevation?]. Then I walked around a little to see if I could find them anywhere. Nope.

Jeremy wants to film a promo video - see if we can get some sponsorships. Guess I have to work on my chops.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 19, 2009, 11:30:54 PM
SAT: Just a couple miles biking. My calves were sore.

SUN NIGHT: Slippas. Saw LOW TECH HIGH EFFECT (http://www.youtube.com/watch?v=hEk5QqgYv_k) video. Did arm mobility exercises while I walked over to a nearby tire store. Did a wide variety of lifts, swings, throws and catches with a 15" radial. Jogged a couple miles - it took that long for my brain to catch up [or for me to hear, "Why are you going towards that park? You know it's not that safe at night."]

Barefoot: Did 3 very dead-hang pull-ups -> 60m sprint [x4 or so?] [I was using the hang as breathing recovery - "derivative activities"]. A few more sprints - had to dodge frogs that were out on the field. Walked to pool. Swim 1 fast length, 1 sidestroke. [x3?] A little QM. Grabbed a plastic table and tried to swim sidestroke with it held out of the water. I got about 25m on one side, and only 15 or so on the other. Swam a couple widths underwater. Balance on one foot with the other in front, to the side, in back, while trying to dry myself off vigorously.

DID: Walk, run, climb, QM, balance, lift, carry, throw, catch, swim
NOT: Jump, defense

I was going for a more "classic" MN training - at least at first. But I went more like SERIES 1, 2, 4, [3/6], 6, 3, 6, 3, 7... but I did keep it going pretty much constant except for the few seconds between QM and looking for something to swim with.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 22, 2009, 05:17:00 PM
TUE NIGHT: Barefoot. It was mostly a long slow walk over many different surfaces. The best part = the stars were so beautiful. The worst part = I mostly couldn't see my footing at all, so I was stepping VERY carefully. Dry sand, wet sand, grass, dirt, gravel, lava cinders, rock, pavement.

I did very little other stuff: A little wall climbing and balance. A bunch of vaults at NOAA. Some cat crawling. Throwing and catching a small coconut. Tried to throw at target and missed badly. ;D Finished off with suspensions and a little swinging around on branches on banyan tree.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 22, 2009, 09:38:11 PM
Uberstressed, not enough food or sleep. Lame workout. Sorry.

WED: Mace swings, small and light - little challenge. Overhead squats - as "not fun" as Ben said they were. 5x40. Outside - tried to climb tree using only arms. Less progress than usual. Swam lengths.

I feel better. Much less stressed. Maybe tomorrow...
Title: Re: btay - tastes like parkour
Post by: OisinsRevenge on July 24, 2009, 03:16:20 PM
How did the Overheads treat you?
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 24, 2009, 04:31:30 PM
Like you, I did light weight and fought to keep the weights from coming forward. I did 5, said, "Fine. I did 5. I'm going outside."

THU: Biking and "The Antidote" flex routine. http://www.youtube.com/watch?v=r3uGSVZq4KE Also some scattered pulls and jumps.
FRI: Biking and "The Antidote". Later did part of the Antidote while walking on a low wall.

Hoping to get a REAL workout this evening...
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 25, 2009, 02:28:10 PM
SAT: AM: Did a pretty classic MN type workout:
Series 1: "Antidote" while walking
Series 2: Hard contact on a poor banana tree [jabs, punches, edges, hammer fist, back fist, ridge hand, heel palms, and elbows.] I think I broke the tree.
Series 3: Pulls, & QM forward, lateral [ea side] and [tiny bit] backwards on stairs.
Series 4: Medium pace running. Some 3 step + hurdle [tiring!]
Series 5: Forward and back bending, torso rotations.
Series 6: Fast running [with assorted fist and elbow strikes on soccer goal uprights - takes me back to Cross Country running ;D ], running long jumps, forward crawl one length fast, side [or back] one length slow [x3]
Series 7: Breathed.

Not the most amazing workout, but after the chaos of this week, it was a nice change-up. I feel fresh and energized. And my laundry's done, too.
Title: Re: btay - tastes like parkour [HIpk]
Post by: Gregg HIPK on July 27, 2009, 11:34:41 AM
SAT: Barefoot: The kind of workout I enjoy:

  Tried muscle-ups on banyan tree - too flexible. 3 jump assist MUs on bar. Fast S turns in sand. Speed and balance on stones. Run a mile. Rock climb - foot placement and QM. Run half a mile. There's a bunch of twisty hau trees [see pic below]. I went around each direction without touching ground or using the same basic path. Run 1/4 mile. Club swinging [like mace routine]. Run like another mile or so. Vaults on high rail, pulls, tried MUs, but bar was too narrow. Climbed around jungle gym, transferred to tree. Swinging a tire around. Standing on a leaning tree and swinging tire around. Threw tire at post [x10].
  Ran back 2.5 miles or so, jumping over some beach chairs, a few vaults at NOAA, tic-tac off a tree onto a wall, jumping on/off the wall, running long jumps over stairs, a couple kong vaults over picnic tables. 3 jump assisted MUs, walk home. Suspensions on banyan.

SUN: Started in slippas.

  Balance walk on wall, deadlift end of a short phone pole x10, jog to gulch. 9' drop [but I let myself down so it was only 2-3']. Too many cows, so I jogged to the beach.
  Barefoot: ran a few miles, climbing over wharf/ jumping off. Area by Kealia was STINKY. Homeless or rotting vegetation? Turned around. Ran back part of the way. Swam from Sugar Beach to the wharf about 500m. Tried to do it with my slippas tucked in the back of my shorts, but they fell out and started floating away.
  Ran back like Saturday. 4 jump assisted MUs.
  Total distance run - about 6.5 miles.

(http://www.hear.org/starr/images/600/starr-010309-0530.jpg)
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on July 28, 2009, 02:02:06 PM
MON: Biking. Dress shoes: Some minor jumps and climbs while running errands. Need to start testing for the week. Did presses. Biked.
NIGHT: Slippas: after class did a short walk from WalMart to Borders [through flood buffer zone, over fence, little hops and balances], but walked back the long way.

Wen one guy work out fo make his body come strong, dass good fo some tings. But gotta do da tings dat God like. Dass good fo everyting, fo da life ova hea inside dis world, an fo da real kine life we goin get bumbye.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on July 28, 2009, 08:41:22 PM
JUNE TEST: Using Standard measures. Forgot to take out my metric tape.

100 16.3 -0.3                       500 1:49 -0.9                1500 6:05 +0   
High 38"  +1.6                      High+ 45" +1.4               Long 97" +4.6 
Long+ 140" +0.5                   Rope 3m -4                    Lift 15.9* +7.95 [20 @ 70# = 15.9 @ 88 - used bar]
Throw 415" + 354" +9.4          Swim 1:25 +12.25          Dive  :40 +3

Total: +35.5

Here's the LINK (http://books.google.com/books?vid=HARVARD32044051103216&printsec=titlepage#PRA1-PA33,M1) to the tests...

JULY TESTS:

100 15:56 +0.4 [NOT 0!]       500 1:43 -0.3                1500 5:38.53 +1.15
High 39"  +1.9                      High+ 48" +2.2               Long 99" +5.2 
Long+ 141" +0.8                   Rope 6m +1                   Lift 25.5* +12.75 [32 @ 70# = 25.5 @ 88 - used bar]
Throw 29'6" + 25' +5.75          Swim 1:26 +12              Dive  :28 +1.8

+28.3 with 4 tests to go +42.5 with 2 tests to go! +44.65

Bummer about those shorter throws... and couldn't hold breath today. Still, I am SOOO HAPPY with the results so far. It would be very cool if I could blast out the rope climb and 1500 m, and wind up +46 for my birthday ;D
Title: Re: btay - tastes like parkour (HIpk)
Post by: Ozzi on July 28, 2009, 10:27:12 PM
Crazy ass tree, looks fun.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on July 29, 2009, 06:24:20 PM
Post 700: My old tradition was to post something special on the 100s, both here and at HIpk.

I've got 2 tests to go for my July MN testing... currently I'm at +42.1. [April: +12.1, May: +28.65, June: +35.5]
Though it'd be difficult, I'd really be happy if I could pull off a +46. That's +3.9 in two events that have lately been -4.
1500 - I ran a 5:10 mile as a freshman in high school. That would give me a +4. Never mind that that was 32 years ago, and I only weighed about 1/2 what I do now. Maybe less.

That's why I like MN/ MN influenced workouts. It's fun, there's a ton of variety, I don't HAVE to do flippy stuff or tricks, it's outdoors, it's cheap, and the testing is giving me solid goals to shoot for.

Am I pushing REAL HARD? No. Shaving a couple seconds off my 100m time isn't that important to me. I'm happy to be injury free. My goal is to be able to do MN type stuff when I'm in my 90s. I'm half-way there, and I'm happy. This is one area of my life where I'm doing ok.

Last Thanksgiving I had bulked up to 185# [doing weights]. I'm back down to 165#, and I'm much more comfortable vaulting, and generally moving. I don't plan to get into marathon shape again. It wasn't worth it.

Will I try competitive running again? Every year I get that itch when I see the XTERRA coming up. It's a nasty race, and I think "If I was only in shape, I could blast that thing." Meaning - if I had no responsibilities, and could train like I did in the early 90s, I might be able to do well. Very well, at the 5K. The "serious" runners do the 10K.

So one minor area down, six or seven major areas of my life to try to steer the right direction. I want to finish well.

Title: Re: btay - tastes like parkour (HIpk)
Post by: Ozzi on July 31, 2009, 02:34:23 AM
Brother, I really cant wait to go to Maui and do some MN with you. I know I will learn a lot from you.
I say you just keep training the way you are doing for a year, then you can do the xterra next year. Couple years max is a good goal.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on July 31, 2009, 12:03:52 PM
Well, we're all still learning. It'd be a lot of fun to train with you. I'd have to force you to do distance, because you can probably wipe me out on most everything else. Except maybe the swimming. It would be a good challenge. I'll keep training.

5k. I can do the distance fine. The terrain is too thorny for me to do it barefoot - especially through Cactus Alley and the kiawe forest. For me the problems are time, money, speed and ego. If they open a running practice course, I'm going to do that this year. I can go to Big Beach any time, and run that part of the course. Same with the road.

THU: Didn't do my final tests - helped a friend out with computer issues, then went for a sunset walk with Geri. I still vaulted a couple trees, tic tac off a tree onto a low wall, balance jogged on rocks, and climbed partway up a coco palm. And got a lot of stink eye.

Title: Re: btay - tastes like parkour (HIpk)
Post by: Ozzi on July 31, 2009, 12:32:39 PM
Well, we're all still learning. It'd be a lot of fun to train with you. I'd have to force you to do distance, because you can probably wipe me out on most everything else. Except maybe the swimming. It would be a good challenge. I'll keep training.

5k. I can do the distance fine. The terrain is too thorny for me to do it barefoot - especially through Cactus Alley and the kiawe forest. For me the problems are time, money, speed and ego. If they open a running practice course, I'm going to do that this year. I can go to Big Beach any time, and run that part of the course. Same with the road.

Yup, cardio is not my forte at all, been trying to do some training for it. I think I like uphills sprints more than I do running. Although I find it better running with someone. Maybe cuz I woulnd want to make the other person stop just cuz I do.
Swimming I havent done in a long time. Long distance that is. Problem with that is transportation. Dont want to take the bus to the beach then back. I live near the bay but that water doesnt look to inviting.

Lucky you, you can just go to where they hold the race to train, you should definitelly take advantage of that. Next year maybe?
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on July 31, 2009, 01:49:15 PM
Just teasing you. When I trained with Shiloh, we just did a couple sprints. Our swimming was mostly jump into the ocean to cool down a bit. It made sumo/ BJJ/ judo difficult tho.

By myself, I do more endurance. I'm planning to do more sprint intervals in August - see if I can get my times down, significantly.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on August 01, 2009, 01:00:58 PM
FRI: Finished my testing: +44.65 for the month!! I was really hoping for +46. This is still an improvement of +9.15 for the month and +32.55 since April. That's a huge increase.

After testing, I went to KC and did a few vaults, threw and caught a rock. One thing I tried was holding it palm down and dropping it, and trying to catch it palm down with the other hand. Also did a lot of the Antidote exercises with the rock in my hand.

My weak points are my sprints and the running long jump [sprint w/ a jump at the end]. I'll work on everything else this month, but focus on those.
Title: Re: btay - tastes like parkour (HIpk)
Post by: JCDubb on August 01, 2009, 01:31:48 PM
running long jump [sprint w/ a jump at the end].

thats difficult for me too, i find the timing of the jump to be the most difficult part.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Ozzi on August 01, 2009, 03:02:43 PM
When doing a sprint/jump/leap, your steps before the leap have to be long strides, it wont slow you down much, but it will help your take of. Look at the long jump guys, they sprint very fast then start with very long strides as they prepare.

havent tried it in a while, will try it and let you know.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on August 01, 2009, 03:35:31 PM
Thanks, Ozzi - I'll try that. I know there's plenty room for improvement.

I think I'm going to set my goal this month for +50. That means I'll have to improve +0.5 in each of the tests. I know I can sprint faster - I did it in May. Same with the running long jump. Throwing, swimming, diving - June was better. If I hit my PRs for Aug that would be +52.7... so maybe I should set the bar at +54?

That would give me a good chance to hit "exceptional" = +60 for September. That would be so cool.

Sprints, deadlifts, and having lots of fun. That's what I'm focusing on for August, I guess.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on August 03, 2009, 04:00:57 PM
[I'm just going to copy from my "Primal Challenge Journal" this month.] LINK (http://www.marksdailyapple.com/forum/topic/primal-challenge-journal-gregg?replies=1#post-12155)

I've been doing ok with the 3 elements of exercise: especially the #4 lifting and #5 sprinting. The frequent slow movement #3 is harder since I'm tied to a desk... at least in theory. I've been doing Methode Naturelle inspired training since April, based on the WW1 era books of Georges Hebert. It's full body functional exercise. Since I started, I have gone from a fitness level of +12.1 to +44.65 last month.

The tests are 100m, 500m, 1500m runs, hi and long jumps (standing and running), rope climb, press, shot put, swim 100m and dive (time)

Lunch = Beef, peas, potatoes, carrots, corn on cob, water.

I am still thinking about my goals for August: for fitness, it's a +54. That's a big increase, but it's not unreasonable. Sprints, heavy lifting, and lots of fun. I play #7 outdoors #8 a lot.

Eating: It's usually whatever I can find. While I still plan to eat rice, potatoes, corn, etc... I plan to eat it in as natural a form as possible #1. Cut down on sugars and HFCS [poison #2]. I'm not up for bugs... sorry.

#6 Sleep: This is a hard one for me. I don't get enough sleep. I will try taking naps, prioritizing time better. It's also a social thing - keep my wife happy = better sleep for me.

#9 Avoid stupid mistakes. Oog. I need to re-read this.

#10 Use brain: I want to write a song, a story for kids, and a 24 page comic book this month.

--- --- --- ---
SAT: Walked to bank/ work. Found a steel fence post with concrete at one end [Mace]. It was too heavy, but I played with it a little. Got my bike, did 20/10 sprints home into a stiff headwind.

SUN: Little stiff at the start. Walked to beach. Jogged. 20/10 sprints. Found an anchor [10 gallon +/- block of concrete] so 180# or so. I'm guessing more like 150#. I deadlifted it x10 and pulled it by the rope 10m down the beach, back up, and deadlifted it x10. Swam 20/10 sprints [freestyle/side] for 400m or so. QM under the wharf. [saw crabs]. 30/90 sprints home. Tic-tac the tree to wall. Konged picnic table at the end.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on August 04, 2009, 03:24:17 PM
MON: Got outside and walked around on break.

Supper: Chicken vegetable curry: Chicken, curry, onion, potato, purple sweet potato, carrot, water, and coconut milk. I ate it over rice. Drank 1 oz root beer, and then water. I've been LOSING weight since Thanksgiving - 19 or 20 pounds in 8 months. A lot of that was bulky muscle - from doing a lot of 450# leg presses, eating a lot, etc.

Went to class: Love and Respect, a marriage enrichment class.

After, I just did "Antidote" with 5 pound dumbbells. Feeling a little R ankle weirdness, so I'm babying it a little.
Did a couple comic strips: "Is that your dad?" and "100% organic". Basically, start with a title and do a comic. I was going to do a page, but strip came more natural for what I was thinking. They were very poorly drawn, but still funny.

TUE: Sleep = maybe 5 + 2 hours sleep. I feel good. <3
At work, everyone sang Happy Birthday to me. 46 today. I got cookies, and haven't eaten them.
Lunch: Chicken salad: chicken, carrot, onion, greens, chopped nuts, and a light vinaigrette dressing.

Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on August 04, 2009, 09:30:21 PM
TUE: Aft break: peanuts, water, and a short walk outside. Co-workers had cake for my birthday so I had a small piece and some juice.

Eve: Walked from G's work to my work. Hopped the wall. Changed.
Barefoot: Went to the wall and got my "mace" a 5' chunk of metal pipe with a big jagged chunk of concrete at one end. I balanced on wall and swung that around for quite a while. Then I walked to soccer field and did 2x 24' hang traverses. My arms were shot, so I did punches, back fists, hammer fists, chops, ridge hands, palm strikes and elbow strikes. Then I climbed on top of the goal, and tried to do support traverse, but only got 8' or so. I stalked a cat, and charged it when I got about 10' away. Jogged 60m figure 8s, trying not to step on any of the lines where the mower had chunked the earth. Did 6' wall pops, and support shimmy traverses and cat crawls. I couldn't get 7' Climbed on top of the goal again. Did 18' support traverse. Set slippas on ground 12' apart. Tried to running long jump over them. I was consistent at about 11' 6" to 12'. Did practice taking longer strides before jumping. Got one about 12' 6". Walked my recoveries. Did a few pull-ups in tree. Climbed fence. Swam front crawl sprints 20 sec, with as much recovery as I felt like taking.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on August 05, 2009, 12:28:36 PM
TUE: Walked back to G's work. Ate a cookie.
Supper: Curry chicken over rice.
Sleep: Many interruptions.

WED: Biked to work.
Break: Banana and mango. Jog/ walk with 6 vaults, 10 box jumps, 4 precision jumps, 5 dips, 5 pull-ups. Just to get a snips and some cable ties ;D
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on August 07, 2009, 02:51:57 PM
This is a workout journal. Sorry for the digressions.

THU: Fun hike with Tim and Tom from BApk @ Iao Valley. I went barefoot, but carried slippas just in case. I never wore them, tho there were a couple times I wanted to. My first decent jump I hit a slippery rock. I fell back into the stream, my glasses fell somewhere else... into 3' of whitewater. I wasted 5-10 minutes underwater before I found them. Put them in the pack.

Because I was barefoot, and the trail was fairly rocky, I didn't run. I let them take the lead into Iao, about 45 minutes. We stopped for guava [yum]. I didn't stop for mud [squish]. On the way back, we 90% rock-hopped in the stream. They were taking long precisions, larger drops. Because I was barefoot and couldn't see well I was a lot more cautious. They both took their share of wipeouts. I'm looking forward to the pics and video. ;D

A lot of QM, a lot of small jumps [and a few bigger ones], a lot of walking. Some balance. A little climbing. Some swimming. I carried their packs a little, since I was taking safer routes. It's amazing how a little pack can throw your balance off, or get caught on a tree as you QM under. I don't even usually wear a shirt when I train, so wearing a wet shirt, plus a pack, plus the slippas over my hands...

Finished off with some regular PK stuff by the bridge. Rail vaults, wall vaults, precisions, cat crawls, rail-walking [I didn't]. I had one bad landing. You can REALLY feel the difference barefoot.

One thing - they got bit by mosquitos. I didn't. Was it because I spent that time underwater at the beginning? Or was it the curry I ate WED night? I don't know.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on August 08, 2009, 01:16:33 PM
FRI: Easy day. Just a few miles biking.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on August 08, 2009, 09:27:30 PM
Biked like 14 miles. Hiked part of the Lahaina Pali trail 1 to 1.5 mi up. Going kinda slow. Decided I really didn't want to get caught on the trail at night again. Turned around, and hiked partway down barefoot - VERY SLOW. Hit kiawe, so I put my slippas on for the last little bit. Biked back to work. Trying to cross the street, somebody did a right turn - didn't see me. To avoid getting hit, I hit a light pole on the sidewalk. If anybody asks, I got those scrapes walking the Lahaina Pali barefoot. Went swimming. 20/10 fast/slow. It takes all the enjoyment out of swimming.

Hour of dghs. I hate the phone.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on August 10, 2009, 04:08:59 PM
No shirt? No shoes? No problem.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on August 12, 2009, 12:15:01 PM
MON: biked a little.
TUE: walked a lot, with lots of multiple hit "semi-precisions" at a jog pace. Some balance.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on August 12, 2009, 03:14:35 PM
I'm wondering if I should try to limit my posts to 140 char [like Twitter]. It won't make them any less popular, and it will sure be a lot shorter. I'll try it this week..
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on August 13, 2009, 04:19:03 AM
WED: Another late night walk. Dghs - I still hate the phone. Took it off the hook.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on August 14, 2009, 11:20:24 AM
THU: Biked a few miles. Wrote a song. Bruises I hadn't seen before on L leg. Diet stinks all week - too much bad carbs. Slept well, feel great. Kid book today?
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on August 14, 2009, 10:26:41 PM
FRI: A few miles biking. Stood on wall swinging "mace". A van of homeless guys drove past me to set up camp in the woods.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on August 17, 2009, 11:03:19 AM
Stupid mistakes wreaked havoc on diet, exercise, and sleep the last week. I was able to get in short walks and bikes, and played outside every day. I took some naps, and was able to meet 1 of my 3 "brain" goals.

SAT: Bike + walk (and read books that inspired me to write). Wrote a bit.
SUN: Helped tear down set. Jumped around a little. Stuff in pockets and loose nails prevented much real jumping.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on August 19, 2009, 05:06:31 PM
MON: Biked a couple miles
TUE: Only biked to work.

WED: I lose conditioning too fast. Walk. Dead lift rock x10. Wall pops [in slippas] x10. Barefoot: Bent arm hang shimmy on soccer goal, sprint one field length, run one length [x3]. And I was done in, so I climbed a fence and hit the pool for freestyle/ rest [4 lengths total]
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on August 20, 2009, 12:15:21 PM
WED PM: 50+ usher from KC saw PK vids on recent Russia trip. Thought of me. I was doing some minor barefoot vaults and stuff. Went from that to guitar - Put slippas on after we played. Got in a LOT of trouble from my wife. Barefoot = breaking the rules.

DGHS: 10 pm to 5:15 am. Tried to catch micronaps where I could. Exorcise in between - lot of walking, some pulls, chin-ups, basic learning exercises, moving stances, all the basic hand strikes, dynamic stretching.

THU: Walked barefoot to work - I must have a bruise under R heel from hitting that lamp post - felt it last night in slippas, and again when I hit large gravel area. I put my shoes on for that. Popped wall to work, QM under/ thru the bushes.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on August 20, 2009, 07:52:30 PM
THU: Barefoot: Walk, lift container of water (19 gallons = 158#?) x10, rock climb (static holds, small moves), supports (inclined and uneven level), more climbing, 10 more lifts, swam 6 lengths.
Title: Re: btay - tastes like parkour (HIpk)
Post by: JCDubb on August 20, 2009, 11:42:58 PM
1 gallon = 8 lbs
19 gal x 8 lbs =152 lbs
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on August 21, 2009, 10:31:22 AM
The places I looked had 8.33, 8.34, 8.35# per gallon. More than that, I don't know how much water was in the barrel. It was sloshing and leaking. So maybe the first lift was 160#, but by the 10th, it was down to 150# or so? Doesn't matter. After 2 weeks of little upper body work, yesterday was too much. I'm feeling it today. Esp in the lats?
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on August 22, 2009, 09:23:59 PM
FRI: Swam, but my heart wasn't in it. Stressed.
SAT: Up til 6 am, got a couple hours sleep, feel like crap. Biking and walking really slow, but back of throat still feels raw. On the plus side I may have FINALLY found another job.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on August 24, 2009, 02:16:32 PM
SUN: A little rail vaulting in the mall, at church, while out for food with my wife and friends -- all the times you're not supposed to. ;D

MON: Had to come into work early. Lovely stress-filled Monday - I was wiped by 9 am. I pulled it off tho - got a replacement piece of equipment installed 5 seconds before it needed to be used. Then the phone and IM started going off. For MN = This is my testing week. Still trying to shake post-nasal drip - before it's worse.

Couple little things:
1. Erwan follows a paleo diet like Mark Sisson suggests: Plants, animals, no grain, no legumes [beans]...
2. I watched a little of the BarclayCard PKFR World Championships. As soon as the first guy got hurt on his second trick, I was starting to get bummed. They had cool tricks, and they're in great shape, but that's not the direction I want to go.
3. Read a little on Krav Maga` - wonder how it compares to the MN combat system?
4. I'm STILL waiting on BionicGrape for the missing pages...
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on August 25, 2009, 01:23:05 PM
MON: Thought about biking 20 miles to do errands. After 1 I gave up, went home and got the car.
TUE: Slept bad - due to cold I'm fighting? Apnea. Woke myself and wife up. Biked to work.

Comments:
1. Is paleo just another fad diet? Early indications seem to be "yes". It's based on romanticism, not so much on proof?
2. Maui - you can either go natural, or go to the dark side [free running/ tricking]. I choose natural.
3. I can't tell - I don't know either system well enough. Looked at "Guide" last night. Don't WANT to translate it...
4. Still. Dude.
Title: Re: btay - tastes like parkour
Post by: Gregg HIPK on August 25, 2009, 06:22:38 PM
THU: I tried to lift. Only got 10 reps. That stinks.  :-[
FRI - AM: Still rather sick. This whole month has been a waste  >:( 
FRI - NOON: Still not at 100%. But if you were sick, and had to swim or run, or stay underwater... so I did it. I'm so close to 30 points, with rope climb and 1500m left to do... If I climb > 8m and run < 5:20, I'll be at "superior" [36].
MON: +29.9 ... so close. Oh well. Heal up and try again this month.

[April: +12.1, May: +28.65, June: +35.5]

Here's the LINK (http://books.google.com/books?vid=HARVARD32044051103216&printsec=titlepage#PRA1-PA33,M1) to the tests...

JULY TESTS:

100 15:56 +0.4 [NOT 0!]       500 1:43 -0.3                1500 5:38.53 +1.15
High 39"  +1.9                      High+ 48" +2.2               Long 99" +5.2 
Long+ 141" +0.8                   Rope 6m +1                   Lift 25.5* +12.75 [32 @ 70# = 25.5 @ 88 - used bar]
Throw 29'6" + 25' +5.75          Swim 1:26 +12              Dive  :28 +1.8

+44.65

AUGUST TESTS:

100 15:52 +0.5                    500   1:41 -0.1              1500  5:50 +0.5
High 40"  +2.3                      High+ 46" +1.6               Long 96" +4.4 
Long+ 120" -1.8                   Rope  5m +0                   Lift 8 [10] +4
Throw 27'6" + 26'4" +5.5        Swim 1:26 +12                Dive  :20 +1

+12.5 with 6 tests done, 6 to go. +16.5 7 done, 5 to go. +29.4 11 done, 1 to go.   +29.9 Close...

I'll set 40 as my goal, swim later in the week, and hope I've healed by then. [FRI: Maybe a little better. Going to be hard to even hit 30 this time. I wish I didn't have to count these tests. FRI NOON: Happy with the swim! It keeps saving my butt!]
The bottoms of my feet are stained green from spray on grass seed. I did the jumps and 100 barefoot. [FRI: I did the 500 in SLIPPAS! MON: I also did the 1500 in slippas]
On running high jump at 49" I caught the cord hard with my left instep. Lovely welt. [FRI: Was raised TUE, but now just looks like a normal cut. Right where my shoe is, so I didn't run in shoes ;D]
Post 800 is coming up. Need to think of something profound. [Nothing profound]
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on August 27, 2009, 12:05:10 AM
WED: Post 800... coughing up gunk. What fun! I did NOT test today. I did a few vaults, and some very minor buildering. It didn't feel good, and I had to play guitar, so I took it easy.

Looks like I got job #3... of course, job #2's only given me like 10 hours this year, so it really doesn't count.
This will give me another 20 hours/ week, plus driving at night.

Another application at a different place looks like it may get results. Maybe I'll do that in my spare time.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on August 31, 2009, 06:44:04 PM
Finished testing for the month - it's DOWN. I guess it's to be expected, since I was sick over the entire testing week. I don't know what's a realistic goal for September. I guess 36, but try for 45?

I start training tomorrow at job #3. Going to have to become creative with workouts... like I wasn't already?

MON: Also did some random low wall vaults and pulls throughout the day - not organized enough to be GTG. I went in the pool after running the 1500. That was a mistake.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on September 03, 2009, 02:00:41 PM
TUE: Biked to job #1, job #3, and home. Training went well.
WED: Slippers and BF. Rail and wall vaults, minor buildering and climbing at KC. I'm getting so skinny, even my 32s are falling off my butt. I'm having to go back to pants from pre-marriage?
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on September 03, 2009, 08:13:11 PM
THU: Biked & a tiny bit of jumping around. Some of my landings were loud and heavy. It's the shoes. Right.

"Yearbook Yourself"... funny. My actual photos through the years are even worse!
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on September 08, 2009, 06:00:48 PM
SUN: Minor vaults @ KC. "Wrestled" with some kids after.

MON: Tree pulls and slow tree work [banyan has been chopped]. Kongs, ran on the beach, deadlift an easy rock, swam, vaults TIRED, jogged home, did a couple little jumps, a couple kongs and some fakey muscle-ups.

MON PM: @ KC: Vaults, very bad front flip tries [somersaults onto mats], hang shimmy up inclined girder, but then had to drop high onto concrete. SMs have no front-foot cushion. TIRED.

I'm going to take time off this log. "Fast" it until October. Still plan to post 1/day on the Hawaii forum
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on October 01, 2009, 10:24:58 AM
[April: +12.1, May: +28.65, June: +35.5, July: +44.65, Aug: +29.9]

Here's the LINK (http://books.google.com/books?vid=HARVARD32044051103216&printsec=titlepage#PRA1-PA33,M1) to the tests...

SEPT TESTS:

100 :15.53 +0.5                   500   1:40.84 -0.1          1500  6:04.89 -0.2
High 42"  +3.4                      High+ 49" +2.5               Long 101" +6.4 
Long+ 150" +0.6                   Rope  5.5m +0.5             Lift 19 [15.11] +7.5
Throw 29'2" + 26' +6             Swim 1:36 +9.8              Dive  :40 +3

+39.9

Not as good as I'd like, but going back the right direction.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Ozzi on October 01, 2009, 04:02:02 PM
very bad front flip tries [somersaults onto mats],

Gregg, are you falling onto the dark side?
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on October 01, 2009, 06:12:37 PM
Falling is right! ;D I should film myself, but I keep getting hurt when I film... so now I have cameraphobia.
I tried really hard to learn flipping last Christmas. I would blast off like 20 tries, and crash each time.
I try from time to time, just for fun.

Shiloh and I want to keep at it. Maybe with a spotter, and your tutorials...
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on October 15, 2009, 04:56:55 PM
October Training
TH 1 - bike to work, minor "Antidote" and kick a hard banana tree. No energy.
FR 2 - Fair. All work, no play.
SA 3 - Squat. I did squat but squat... Asian squat. My knees no likee.

SU 4 - [g2h?] Beach walk, little running, little vaulting, little sunburn.
MO 5 - ? [g5+3h]
TU 6 - ?
WE 7 - Jump KC - lots of vaulting.
TH 8 - Easy walk to Koa, Jump MUs, balance
FR 9 - Jump KC - hard workout - lots of vaulting
SA 10 - Work

SU 11 - Beach w/ G: walk, running long jumps, paddle ball, swim, carry G in water, lots of QM, try flippy - fell on back, side jumps, sandcastle
MO 12 - Trail run. Sprints, jogging, rock hopping, balance, little walls, fell vaulting fence. [g11h] Defense, knife defense.
TU 13 - [g2.5h] Slept almost 12 hours.
WE 14 - Jog to beach in rain. Sprints. Some "mace" palm frond swings.
TH 15 - GTG vaults and pulls [sets of 5] - feeling underpowered.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on October 24, 2009, 03:02:01 PM
16 FR Stairwells and random pk at KC. Wall at Zippy's in Iguanas.
17 SA 0

18 SU Running long jumps 165"+, Cats at NOAA in slippahs, Bench to tree laches [+ FAIL]
19 MO 0
20 TU Help install AC, circumvent gate and run around looking for delivery [Still sore from SU]
21 WE Cats and walls at Zippy's. Picked up great bruises on forearms. Cranes, jumps and vaults at KC.
22 TH Jog, arm strikes, hang shimmies, some faster barefoot running. Swim. Tried flips in the pool [HA!]. Hand walking [in pool]. Climb trees & poles.
23 FR Tried front flips onto mats. [Not close.] Lift and carry stacks of chairs. Played T-Rex/Slaughter ball with a 7 and 4 year old on stack of mats. [We were pretending we were dinosaurs, and QM, climbing up/ jumping off a 3' and 4' stack of foam mats onto mats, while throwing a light ball at each other.] Cats and walls at Zippy's. Vaults, jumps and cranes at KC. I'm starting to feel bored? Bummed that I wasn't able to make it to XTERRA course. Forearms still tender.

24 SA Since I may not make it to XTERRA course, I did some trail running/ PK of my own... Jumped the back wall, ran trails thru the woods avoiding the loud [drunk] homeless guys, scaring some birds and a cat. Dodge traffic, cats onto some pillars, running long over some bushes, tried to crane a post but the paint totally flaked off. Vaulted a medium sized LP gas tank, and started to head onto trails again. I heard and then saw about 15 [probably drunk] homeless guys where I wanted to go. 1 or 2 I'm not too concerned about, but not up for a crowd, so I chose a different path. Decided not to go over two 12' fences. Hit 5' wall then 6' fence, couple precision jumps, bunch of running, jump up on wall and ran on top for a bit, precision off... finish off with a small vault.

My forearms look like I've been sparring with the 200# guys again. Not quite as tender, but that wall at Zippy's still has a sharp edge.

MTV Ultimate Challenge - It challenged and depressed me. Challenged to go to the dark side, depressed because these guys are supposed to be some of the best, but they're pushing so hard that they're injuring themselves. For what? Brian O did superman to the head for what? He managed to roll out of most of it, but still... I don't think he could have told you his name when he got up. That's brain damage, kids.

Oh yeah - also bummed because I can't do the flippy stuff. Still trying.

Next week has my test day. Not sure what day I'll do it. I'm not sick this week, which should give me some help. I'll try my best to keep it that way. My training hasn't been that intense this month. Days when I thought I would have plenty time to train turned out terrible. My best training has been jammed into the little spaces - the hour before church on Wednesday, or hour after guitar practice on Friday.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on October 25, 2009, 08:26:55 PM
[Sat: copied from Maui XTERRA thread]

Since I had to work all day, I biked 10 miles to Makena after work. The practice course was closed. The 5k course was all packed up, and I couldn't find any maps. The people in Ops said it was a pretty worthless map, anyway.

So I went to the finish line, and started running the 11k backwards. I didn't think the footing was too bad. I ran for a while, but the sun was going down, so I made my own shortcut through the lava rock, kiawe and cactus, picked up the end of the course and tried to run it. Tried. Loose sand and lava. My stride was about 1/2 normal, and I had to walk some of the tricky parts. Ended up "running" for about 49 minutes total.

Then I got to bike 11 miles home. I'm so tired. I don't know how far I ran. It was ok, but not worth paying $25-30 for. Thanks to the security guy who told me where to find everything, and gave me a couple bottles of water after I finished running.

SU 25: A bit sore today. Went out for an easy 4 mile barefoot beach run, with lots of stops to kong picnic table, rock hop/ balance, qm/ balance/ vaulting/ tree work on kiawe tree, get some ice cubes, slow tree work in those twisty trees [pics elsewhere in my log], bunch of easy rail vaults, help some kinda lost tourists, jump the wharf, get some water, vault a higher rail, standing wall-ups [plastic pipe in grass prevented running approach], rock hopping, tossing and catching wooden posts, vaults and tic-tac on palm trees. Finished off with picnic table kongs.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on October 26, 2009, 06:47:59 PM
[April: +12.1, May: +28.65, June: +35.5, July: +44.65, Aug: +29.9, Sep: +39.9]

Here's the LINK (http://books.google.com/books?vid=HARVARD32044051103216&printsec=titlepage#PRA1-PA33,M1) to the tests...

OCT TESTS:

100 :15.6 +0.4                     500   1:57 -1.7              1500  6:42 -1.6
High 40"  +2.4                      High+ 48" +2.2               Long 100" +5.8 
Long+ 156" +0.9                   Rope  5m +0                 Lift 21 [16.7] +8.35
Throw 29' + 25' +5.5             Swim 1:37 +9.6              Dive  :34 +2.4

+34.25 with the rope climb still to go.

Not as good as last month, unless I climb REALLY FAR.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on October 27, 2009, 01:29:17 PM
I don't understand it.
I got good sleep. I ate well. I wasn't sick. I trained sprints and oh...
I didn't train very well at the start of this month.
Also, I trained hard Friday, exhausted myself Saturday, and goofed around Sunday... but didn't totally recover.
Also, this month I did ALL the tests [except the rope climb] on the same day. I used to do it over a week...

I could tell it yesterday in the 100m: my first run was 15.6, the second was 16.x and the third was 17.x ... I had no reserves. Still, that's the way it goes some times.

I'm looking for something sustainable. That's not "Ultimate Parkour Championship" or "BarclayCard Freerunning Championship". Not at a 50% injury rate for UPC. [Would it have been higher if all 8 traceurs had run all 3 rounds?]

November I'm looking for solid quality training. I also have training planned with Ryan and Brian, so need to hold some reserves for that.

I need huge variety, and lots of fun. I plan to use what I have as best as I can... so it's time to experiment and play.

November is NaNoWriMo - National Novel Writing Month. Try to write a 50,000 word novel between Nov 1 and 30. It can be done.

See you at the end of the month!

Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on October 31, 2009, 11:55:59 AM
TU 27 Cat leaps to suspensions GTG between deliveries. Strikes and blocks.

WE 28 Biked 5 miles to abandoned WW2 military air base. Explore bunkers, climb up/ down, ran, balance run [on logs], vault fences
          climb through gates [with and without bike], carry bike over rocks, some "precision" jumping. Trashed shoes :P
          It was twilight/ dark, and I didn't have a flashlight. Generally, my hopes and expectations were WAY higher than the reality.
          Biked home. Later, on Google, looks like I missed the largest area of ruins - where walls are gone and only foundations remain.

TH 29 Feeling a bit of back pain. It limited my power... throwing 16#, runs, lifting pipes and timber. Slow "staff" strikes/ blocks.
         Hit the pool - a little QM, some slow swimming, sommersaults and hand walking [in water]

FR 30 Rest.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on November 04, 2009, 05:38:10 PM
SA 31 I don't remember. Probably nothing since I had to work from 7:30 - 4, 5 to 10. I may have taken a nap.

NOVEMBER
SU 1 Vaults, running long jumps at 170" or so. Lots of faults. L knee started to get sore. Jogged a bit. Lifted and carried concrete blocks. Walk barefoot on large gravel [can't run on it yet].

MO 2 Bike 5 miles to Puunene NAS. Again it was twilight and I wasn't well prepared. Found a good place for wall ups and drops. Found a good place to do precisions. Even did some rail precisions, which I haven't done since I broke my finger last year. The obstacles aren't close enough for "real" parkour, and they're not isolated enough for good video. Stairwell + lack of light + missing step... it could have been bad. I sunk down past my knee, but it was just like doing a pistol, since I was moving slow. Climbing. Biked home.

TU 3 Some hanging traverses, pull-ups, not a lot tho. Pinched fingers at work. Owie.

WE 4 Did a couple pulls, some vaults. Just what I normally do in a day. Plan to train more later this afternoon. Not sure what. Depends how I feel, what's around, etc.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on November 10, 2009, 06:38:36 PM
TH 5 Biked. Minor stuff through the day.
FR 6 Very tired. Tried some rail flow after seeing "Control" video. Was very "not flowy".
SA 7 More rail flow. It was sad  :'( Some was ok.

SU 8 Biked to KCC. Serious rail flow work. Hundreds of vaults back and forth. Vaults up to cat crawl, cat crawl, elbows at my waist holding onto rail and balancing - it's not really a planche. Vaults onto walls. Cat - L calf spasmed, so I walked back to my bike. Lift/ press 70# x 10, Biked to Kamaole 1. WALKED to Cove, barefoot. VERY slow at times. It's so sharp. I had planned to walk back same way, but decided to just walk on the road. Swam a bit over 500m mostly sidestroke, some diving down to the bottom for fun. Biked home.

MO 9 GTG pull-ups and some dynamic stretching. Very lame, really. Re-started FINANCIAL PEACE UNIVERSITY class.
TU 10 GTG pull-ups, and some minor shoe comparison stuff - wearing different shoe on each foot to directly compare fit, feel, traction wet and dry, bla bla bla. I almost feel like rage froobling, but there's no one to rage with... and I have to go to my other job, and I have to get other other job apps. Amazing how you can spend money so much faster than you can earn it.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on November 11, 2009, 06:30:33 PM
Stephane Vigroux U$F (http://video.google.co.uk/videoplay?docid=273808852434081205&hl=en#). I suck because I play. I'm not serious athlete. I have no time to be serious parkour athlete.

I'm looking at training logs. Other people's. I've been wearing a Nunn Bush dress shoe on one foot and a Converse All-Star high top on the other all day. They both need to be cleaned. Maybe in an hour I'll be inspired to train. I'm not right now.

Did a bunch of kongs/ pseudo kongs while waiting for computer to update/ antivirus to work. It's messed up. The obstacle [desk] I was vaulting had little room for run-up, it's at an angle to me, the surface is not safe for weight bearing [poor support] - only the front edge is ok. Computer needs way more help than I want to give it.

I have majorly been sucking down chocolate this week. Crap food.

NaNoWriMo I have like 1000 words. To "win", I should be at 17000 by now.

What do I want to train tonight? I'll be at KC. It will get dark fast. L knee didn't like the vaults I just did.
Kirovs, and work on rail flow? Iguanas and do some trail running? Barefoot?
Or work on guitar? Or try to write a couple thousand words?

MN: Need to work on sprints and running long jumps, and rope climb. Those are my weakest points right now.
Since I'm at KC maybe try some flippy stuff. Practice my bails :P
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on November 12, 2009, 06:27:44 PM
WE 11 I went with the Kirovs and rail flow. Went to Lowes, and did enough vaults to wear myself out. Also did bar work on the cart return racks. Some guy came out to his truck. "Are you one of those guys we see on YouTube?" "Not yet." "Be careful, or when you get my age bla bla bla." "I'm probably older than you." That stopped him. He walked over, and took a good look at me. "Yeah. You're probably right. Rock on!"

Did some jumping between a couple pillars - too tight for me to kong it, I think. Some multi-step horizontal wall runs on the slightly angled tile display. Moved around to the back of the building. Botched an up on a 9'6" container and then some guys came out. I didn't feel like hanging around, so I popped the wall to Paradise Self-Storage, let myself down real quiet and gentle, and slow jogged to the wall at Ho'okele St. Monkey up and cat crawl along it to drop over gate into next section. Total elapsed time maybe 20 seconds at most. Security guy came out and was asking me what I was doing. "Exercising." He wasn't too happy about that, or the fact that people in black were hopping the walls and running through his property at night. He seemed to hint that if I was renting from them, it might be different. I doubt it. So I turned, cat crawled to where I could jump and not land on landscaping. Jogged to Zippys. Scraped myself up wall ups on their sharp-edged walls. I was already tired, so I jogged to KC.

They'd already started rehearsal, so I plugged in, dripping all over the stage. Junk cables didn't work. I was getting garbage sound, and no sound man. I was wrapping cables up prepared to scrub it for the day when singers came out. Geri saw cables and amp on other side of the stage, so I just plugged direct into it for the night. A minute before service was to start, I ran up to the bathroom, changed out of my stinky wet clothes and into dressier clothes, came down and played fairly well.

After, I went up to balcony and listened from there. I had no idea how bad I might have smelled, and I didn't want to fall asleep. So... that was yesterday's big adventure.

Time to go to job #2.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on November 19, 2009, 11:54:16 AM
TH 12 <3
FR 13 LAME. Not sure why. No power. Vaults. Bailed and failed on flippy stuff. Climbed foam/wall to get up to AC. Tic-tac over foam - bail. Walked around outside. Clipped knee on monkey up. Zippy's. Tried balance. Gave up for the night and played keyboards.
SA 14 Ran to Koa, juggling an old dry coconut. Climbed a coco palm and balanced while I "picked" a fresh one. Carrying coco: Fartlek w/ tic-tac and several small jumps up/ down/ long. Tried cat to cats but walls were too short. Monkey ups. More fartlek.

My R forearm is so SORE. Is it from bails, guitar or what?

SU 15 Vaults between 2nd and 3rd services.
- Biked to Kamaole 1. Snorkeled. Was looking for 3rd Tank [Actually an AmTrac, and it's off Big Beach, which is why I didn't find it]. Saw a ray, a turtle, and a metal framework covered with coral. May be good for a fun underwater vaulting/ railwork photo shoot if I can ever find it again. Kicked over to Kam 2, saw lots of small fish off the point. R calf was cramping up, so I pulled off my fins and put them on my hands.
- After PM, I was doing some vaulting. It impressed the 5 year olds. Ended up playing chase, then follow the leader until I did QM under a rail. They decided to pile on me. QM with 4 or 5 little kids hanging off you is an interesting challenge. So I gave piggyback and QM back rides. Only 1 kid had problems - a boy who's mean and rough with other kids. I started him off going backwards, and a few hops. He was scared, almost crying [but I couldn't see, because he was on my back]. Of course that's when my wife came out.  :P

16 MO, 17 TU, 18 WE ... Arm pain has not gone away. It's on the lower side of my forearm, and there's no obvious bruising. It's annoying as it's right where I rest it on tables, guitar, etc. about 4 inches below the elbow. Combine that with sleep deprivation, working 2 jobs, having to take the car in, and my wife pinching a nerve... got no real training in.

The coconut was great, tho. I chopped it with the sword. I don't know how they got that on the plane. Or the spears. We've got like 4 spears from Nagaland, and they're sharp and sturdy - not just ceremonial.

(http://www.webindia123.com/craft/state/naga/images/spear.jpg)
Title: Re: btay - tastes like parkour (HIpk)
Post by: JCDubb on November 19, 2009, 12:52:05 PM
fartlek?
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on November 19, 2009, 02:51:25 PM
Fartlek's a Swedish cross-country running technique - means "speed play" - alternating slower recovery jogs and fast running or sprinting. It gives you some of the benefits of interval training, some benefits of aerobic training, and tries to prevent over-training.

  I used to run about 7.5 mph for the slow, and 11 or 12 for the fast. Usually it was fast 2 phone poles, slow 2 phone poles. I'd do it for like 4 or 5 miles. At that distance, I couldn't sprint, mainly just tried to go faster than my usual race pace 10.5.
  Now it's maybe 6-7 for the slow, and maybe 10 or 11 for the medium fast, and short bursts to 15+ for my sprints. I go by feel now. And the distance is usually a lot less.

http://en.wikipedia.org/wiki/Fartlek
http://www.runnersworld.com/article/0,7120,s6-238-263--12081-0,00.html
http://www.time-to-run.com/training/methods/fartlek/session.htm
http://www.active.com/page18725.aspx
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on November 19, 2009, 03:57:13 PM
Totally forgot:

WE 18: Stealth walking on tiles wearing dress shoes. Trying to get the impact noise down to 0. So the day wasn't a total wash.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on November 20, 2009, 02:09:59 PM
TH 19 Biked to work.
- Stealth walking. Don't have to go toe - heel to be quiet. May draw less attention visually with a heel - toe?
- Went to the beach w/ G. Swam about a kilometer, mostly side stroke. Some faster front crawl. Some 3-4 m dives to pick up coral, rise to surface, throw it, swim to that location, dive and try to find it.
Title: Re: btay - tastes like parkour (HIpk)
Post by: David Glass on November 22, 2009, 04:27:41 PM
B-Tay, been reading the last page of your journal... I get this vibe that you've been feeling tired... you sure you aren't overtrained? Might be a good idea to take a week off

Also, lay off the sweets (chocolates)
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on November 23, 2009, 12:41:46 PM
I'm tired. It's not over-training. It's combo of work + work + sleep disorder + pissing off my wife. I did pretty much take last week off, other than the swims on SU and TH.
Chocolate was due to people bringing in leftover Halloween candy.

FR 20 Walked in garden @ break time.
- Some little rail vaults with pizza bag during Job 2. I could do it smooth... hmmm
- Load/unload commercial carpet shampoo-er and fans into pickup. Was looking for weight - don't see it. Not too heavy, but BULKY.

SA 21 Shampooed the carpets.
- Rehearsal - Act, sing and "dance". I am not a dancer, but by taking a humorous support character part, I'm EXPECTED to dance silly. Don't have to learn the parts everyone else does. No. I just get to be slimy, evil, and funny.  ;D
- Job 2: A few rail vaults, tri-M [QM -1], 3' box jumps, cat onto chain link fence all while trying to keep [empty] pizza bag level. Did ok.
- At midnight, small fire in the kitchen... smoke and fire extinguisher powder EVERYWHERE. Fans sucked in all the soot and smoke and blasted it in nice sticky oily black patches on our nice clean carpet. Up til 6 just trying to clean the kitchen and everything in it.

SU 22 MISSED IAO HIKE WITH BRIAN AND RYAN. It was gorgeous out, too. They went snorkeling.
- Clean smoke and powder out of fans, off basically everything in the kitchen. Try to get the soot out of the carpet. Re-shampoo everything. Finished at 10 pm. Load/ unload everything. More cleaning when I got back at 11. Got to sleep at 2 or so.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on November 25, 2009, 03:36:33 PM
MO 23 Exhausted. Did a few vaults with stuff in hand at Safeway.

TU 24 Again, did not get good sleep.
- Between jobs: Started with barefoot walking and foot placement while doing arm flex and extension exercises. R shoulder is a little sore. Barefoot rock climbing, balance, QM. It was all pretty slow, not very technical. I did have to gently lunge into bougainvillea to make a couple holds, but I barely got scratched. Also did some jumping, a few kicks for the fun of it, and finished off with a swim.
- PizzaMan: Some little jumps, foot placement, was used as a karate dummy by an 8 year old girl while her dad was looking for money.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Ozzi on November 25, 2009, 04:51:46 PM
I heard there was a fire at your place, everything ok?
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on November 25, 2009, 06:09:11 PM
Yeah, it wasn't that big. It was burning melting plastic, so we had to use the fire extinguisher. Tried covering it, but it was still getting air. Thanks to my conditioning and adrenaline, I ripped the entire mounting bracket of the extinguisher out of the wall.

There was extinguisher dust ALL over the kitchen. It got in the cupboards, all over the oven, floor, walls, appliances... so cleaning that took 6 hours + before we could move on to the next thing...

The commercial fans we were using to dry the carpet sucked in a lot of the smoke and soot, and blew it over our nice clean light colored carpet. So I had to take the fans apart and clean the soot out. Then we got to clean the carpets all over again, and finish up cleaning everything else, too. What fun!

I was so bummed about missing the hike with Brian guys in Iao. I've only trained with other people like 10 times in 2 years, and I was sick or injured a couple of those times, so couldn't do much. I'd been looking forward to this for MONTHS. Oh well... maybe next time.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on November 28, 2009, 11:04:34 AM
WE 25 Lunch: Balance walk while eating noodles. Slightly botched gap. Landed off balance and had to jump off the wall into the ground cover.
- Nothing at KC, because I promised I wouldn't get all hot and sweaty.
- A few vaults at WM. A few vaults at SW, plus a cat and climb up to a girder and 5 pulls. Geri was "aren't you supposed to do a back flip now?" She's been watching a bunch of FR videos at night after I go to sleep. She forwarded my vids to her 81 year old father. He said I should do more of them.

TH 26 A "real" PK run from SW to HI and back. It was a little over 500m each way. Dress clothes, dress shoes. Not too many obstacles - and I broke flow a couple times. Going: Cart return rack - I lazied the first bar ok, but didn't immediately vault the second. Coming back: 6' wall - had to dodge a sprinkler head and bush to hit the wall. Timing was off, and I had to try again.
- After supper, we went for a long slow walk. We stopped at a playground and climbed around on the jungle gym.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on November 28, 2009, 02:10:03 PM
FR 27 TESTING [April: +12.1, May: +28.65, June: +35.5, July: +44.65, Aug: +29.9, Sep: +39.9, Oct: +34.25]

Here's the LINK (http://books.google.com/books?vid=HARVARD32044051103216&printsec=titlepage#PRA1-PA33,M1) to the tests...

NOV TESTS:

100 :15.55 +0.45                  500   1:50.8 -1.1              1500  6:40 -1.3
High 41"  +2.8                       High+ 46" +1.7                Long 98" +4.9 
Long+ 145" +.36                   Rope  3.5m -3                 Lift 7 [5.56] +2.75
Throw 29'3" + 24'2" +5.35      Swim 1:35 +10               Dive  :38 +2.8

+25.71

I wasn't planning to do the tests, but I realized I might not have time SA or SU. MO is usually a bad day for me.
What went right? A couple minor improvements over last month: runs, swims... but overall
SUCKY BABY  :'(

It's not even as good as MAY! That means, effectively NO PROGRESSION in 6 months. I wasn't sick. My back was a little sore, but shouldn't have had that big an effect.

1: Throws. I was ok with R arm, a bit weak with L. Managed to directly hit the tape measure with one throw. So now there's a nice little kink in it.
2: The high jumps are the most time consuming and exhausting. I started at 42". My mind balked - wouldn't even let me jump it. So I backed it down and failed, backed it down and failed, backed it down and failed. Finally I got a clear at 38", then a clear at 39", then a clear at 40", cleared the 2nd time at 41", and my big butt kept touching the line at 42" so 3 fails.
3: The running highs were about the same - fail, back down, fail, back down, cleared 45", tangled at 46" but didn't totally fall down [unlike last month, when I totally bailed and Mark laughed at me]. Cleared 46", 3 fails at 47" because my butt hit the line.

4: 100 m. First one was best. Tried to think of lifting at ham. Worked ok, but no huge speed gain.
5: Long jump. A little short.
6: Running long. I could NOT believe how bad it was. 2nd worst I've ever done.

7: 500 m. Feeling tired about 1/2 way through.
8: 1500 m. Went from toe heel to heel toe running after about 200 m. Plodding at the end.
This is when I looked at the time and saw I might be running late for guitar practice.
9: Lifting. I was just exhausted. Just couldn't gut it out. Again, 2nd worst I've ever done.

Slow walk to KCC to do the pool portion.
10: Dive. I was happy with it, considering how the rest of the day had gone.
11: 100 m swim. Felt strong at the start, but by 75 m I was struggling. Ok final time.
Half hour late for guitar practice. Not MY fault. "Oh it's Friday? Do we have practice today? [calls friends, takes shower, calls other friends] Oh, we DO have practice."

12: Rope climb. [Iao school, after guitar practice] - Again... no power. After, I walked over to the lovely rails at Iao school, and I had NO desire to jump them. I had NO desire to jump the stage at KC. I just sat on a bench and doodled part of a stupid comic about a guy whose cat won't eat the canned food. It was so boring I fell asleep.  ;D

Now my r heel, knees, hams, low back, shoulders are sore. My attitude goes between "Ok, I need to change my training" to "Waaaaah".  ;D Still have sense of humor... but still... I wish I had done better.

One thing: This is the first time I've done ALL the tests in the same day. Last month I did all but the rope climb. Sept I did all but the rope climb, swim and dive. Before that, I was spreading the tests out over a week.

Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on December 02, 2009, 12:30:05 PM
SA 28: In rain while doing errands @ SW: 4 vaults, 5 pulls, precision, foot placement. No tread = slick.
SU 29: Long walk - barefoot S on beach. This is a "bad" beach - lots of coral, coarse sand, rocks. A lot of foot placement, some sprinting, a couple vaults, some rock hopping. Barefoot: Jogged up road, walked gravel path. Feet sore, so I put slippers on for last mile.

MO 30: MN: Barefoot jog, standing and running long jumps [was hitting 90", and 145-150" - so 10% less than normal]
  Walking/ balancing on highly textured rock. Lifted a log x10 [It was gross, so I was holding it away from me - hurt back]
  Quite a few rail vaults, a few monkey ups, wall ups, QM and cat crawls at NOAA. [Went easy, due to back.]
  Rock climbing on walls and support pillars. [Barefoot. Goal was to get around pillars, move up, down, and around on walls.]
  My forearms were trashed after this, so I jog-walked home. Very happy with this workout.

TU Dec 1: Bathroom 6:30 am. Almost stepped on a 4-5" centipede. Trapped it. Killed it.
- Biked to work, and home. My boss was playing football in street with his son - handed me ball as I went past, and I lateraled it to his son.
- PizzaMan: A couple rail vaults, but it was a floppy bag and lot of tree roots, so not much fun.
- "Antidote" routine [but missed one exercise]
- SW at 12:30 am while running errands. Vaults and pulls on the cart return rack.

Shae asked me about my diet. "Pizza and leftovers" is the short answer. I don't recommend it. It's $aving so I can pay bills.
  He also asked what MN exercises I do... Walk, run [jogs and sprints], jump [long, high, vaults, precisions], climbing, swim [and underwater] -- I don't like to shadowbox, so I either pick a spot on the wall, or attack plants. I don't do enough lifting, carrying, throwing, catching... I'll change that when my back heals.

NaturalNinja asked what % of his effort should be put where?

Percentages: From Hebert's MN tests:
  Running 25%, Jumping 33%, Swimming 17%,
  Climbing, Lifting, Throwing 8% each

Workout: Hebert has a model workout plan - select 1 or more exercise from each group:

1 - walking, posture, flexibility - warm up
2 - arm & leg exercises, lifting, throwing, defense
3 - suspensions, supports, climbing, balancing, QM
4 - hopping, speed runs, short endurance runs
5 - core exercises - easy torso stretches - as a rest from the runs
6 - jumping & vaulting, speed runs, swimming, games
7 - breathing exercises, walking - cool down

To "modernize" it: Look at how CrossFit designs workouts, and try to build from there. Hope that answers your questions...
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on December 10, 2009, 04:02:08 PM
WE 2: SuperJoints

TH 3: MN and lifting:
  Walk/ joint mobilize. Walk/ carry: 70# was too much for 1 hand today. Tree climb, QM - got a little dirty. Oops. Wall-ups and up/ into vegetation dumpster. Beat up a poor defenseless banana tree log that was in there. Jog/ balance. Precisions and Alaska class 3-4 climbing at front waterfall.
  Those were pants I needed clean for PizzaMan. I changed into some old shredded jeans, and threw my good clothes in the wash. Since I was next to the gym, I decided to lift weights. I felt bored/ oppressed the whole time. Started low weights...

Chest 5x45, 3x65, 5x85, 5x105, 5x, 5x
Press 5x50, 5x70, 1x90, 5x70, 5x
Curl 5x50, 5x70, 1x90, 5x70, 5x
Ext 5x50, 5x70, 2x90, 5x70, 5x
Row 5x50, 3x70, 3x90, 5x110, 5x130, 5x, 5x
Lat 5x50, 5x90, 5x130, 5x170, 5x210, 4x, 5x

Finished off with a series of holding breath underwater for 30-35 sec, partial ROM pistols, breathing and "air bath".

FR 4: "Old man" and "Watermelon" Tai Chi with participants.
-- Plenty vaults at KC

SA 5: Barefoot walk - throw rocks at 1 m target 20 m away = embarrassingly bad. Tried to balance on chain. RACED home - was 20 minutes late for practice and got in trouble. Had to sit and wait for 3 1/2 hours for our scene anyways...

SU 6: Rail and flow practice at KC between playing guitar 2nd and 3rd service.
-- Uninspired MN: Walk to Koa, BF run to NOAA & couple vaults. Lift sandbagx10. Running long jumps 120-140" bleh. Ran. Lift/ carry rock. Too heavy for throw. Dark. Some rail vaults. Try rock climb but so dark. Walk, rock hop/ balance.

MO 7: [nothing recorded]

TU 8: Bike work/ home. Adam kicked the ball badly before I got there, so no hand-off this week.
-- Arm and shoulder mobility - R shoulder is popping [not good] and sore.

WE 9: HUGE lunch. Transcribing badly hand-written forms. Decided to reward myself with short exercise between forms as a way to stay awake. Dips, push-ups, vaulting... it varied each time. Botched a precision, and later botched a running precision [while carrying a bag of stuff]. L knee and R ankle twisted and sore.

TH 10 Biked to work. Knee was ok up stairs but a little sore down. More exercise as a reward for finishing forms. Explosive incline push-ups, 1 hand push-ups [not many], overhead press with 30# power amp x10, etc. Got all the forms DONE!!!

I HAVE TO TAKE VACATION FOR THE REST OF THE YEAR!!!
Ok. It's only for 1 of my 2 or 3 jobs... Maybe this year we can have more fun, tho...

Aside: I was looking at Salvato/ Low/ Ford/ Marshall article on Chris/Steve's site. Training standards for athletes (http://www.eatmoveimprove.com/2009/12/skill-standards-for-building-strong-useful-adaptable-athletes/). It was interesting. A lot of gymnastics and lifting. I expected that from Chris and Steve. I am probably a solid LEVEL 2 [INTERMEDIATE] on their scale. I'm not sure on some of the gymnastics/ lifting stuff. I tried the planche progression, and it just really hurt my shoulders [car accident?]. Still, for a 46 year old guy who sits behind a desk most of the day...

--- --- ---
TH 10: Had to dup dvds. Decided to wait in the weight room.

Chest 3x70 3x90 3x110 5x120 5x 5x
Press 4x50 4x70 5x75 5x 4x
Curl 5x50 3x70 5x80 5x 4x
Ext 3x50 3x70 5x80 5x 5x
Row 3x50 3x90 3x130 5x140 5x 5x
Lat 3x50 3x90 3x130 3x170 3x210 3x220 4x215 3x215

After work I did some foot placement on flagstones - trying to increase speed without hitting cracks. Also tried some little rock problems [barefoot]. Concentrating on getting my toes where I wanted them, mostly easy hand holds. I wasn't doing all that well. Gave up. Did a little more foot placement. Didn't feel like swimming.

I weigh 157 today - 28 pounds less than I did this time last year, 3 pounds more than when I graduated from college.

Big dinner. Read Berretta's post in Ozzi's thread... 10 pull-ups. Oog.
Bouncing around. Accidentally clicked on it again. Another 10 pull-ups. Not SO bad... time to bike home tho...
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on December 31, 2009, 01:55:33 AM
MN TESTING [April: +12.1, May: +28.65, June: +35.5, July: +44.65, Aug: +29.9, Sep: +39.9, Oct: +34.25, Nov +25.71]

Here's the LINK (http://books.google.com/books?vid=HARVARD32044051103216&printsec=titlepage#PRA1-PA33,M1) to the tests...

DEC TESTS:

100 :14.92 +1.2                   500 1:41.46 -0.2              1500  6:15 -0.5
High 42"  +3.4                       High+ 50" +2.7                Long 100" +5.8 
Long+ 144" +0.1                   Rope  4.5m -0.5               Lift 10 [7.95] +4
Throw 28'11" + 23'9" +5         Swim 1:34 +10.2               Dive  :45 +3.5

+34.2

So better than last month, despite being sick. I'm happy with that. Not sure, but that may be my fastest 100m run. I was horking after the 500m tho. The stuff I usually score bad at [distance runs, running long, and rope climb] are STILL my low scores. Sigh. Oh well. Try for 5% improvement next month. [+37.6]
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on January 29, 2010, 04:54:02 PM
(http://i252.photobucket.com/albums/hh29/glamse/mngtg.jpg)

Goal 1: Get a complete Methode Naturelle-inspired workout: Walk, run, jump, climb, qm, balance, lift, carry, throw, catch, defense, and swim.

Constraint 1: I am at work, in dress clothes, and don’t know if I will have time for a regular work out. 7:30 am to 9 pm… it’s going to be a long, busy day.

Goal 2: Stay clean and dry.

Constraint 2: I have a formal dinner I need to operate/ attend at 6 pm. I did not bring spare dress clothes. I do have board shorts, a t-shirt, a tie and spare dress shoes in my “office”.

Goal 3: Try to do everything [plus film cool video] without getting fired.

Constraint 3: Co-workers, my boss, the international director, people from the home office, and donors are wandering around, getting ready for the formal dinner.

Proposed solution: Combine MN + GTG [Grease the Groove]: Do little bursts of exercise spread out over a longer time.

WALK: Walking is a great exercise. Do it briskly. Carry a clipboard or a file, or some paper. This is camouflage “I am busy, doing something important.” I prefer having a prioritized “to do” list. I do the things I need to get done, and cross them off. If I’m stopped, I can show exactly what I’ve done, what I need to do, and my plan for getting them done.

The international director came up to me while I was setting up camera for the carry sequence. He was adding a PowerPoint presentation to his speech, and asked me to set it up/ get it running/ project it during his speech. I wrote it high on my list, and got to it pretty quickly.

My boss walked past while I was filming and walking to do commando pull-ups on a door frame. I was carrying a clipboard, and walking with purpose. We nodded at each other, and kept going.


Total: I don’t know. Not that far.

(http://i252.photobucket.com/albums/hh29/glamse/walk.jpg)

RUN: This is harder to do in an office environment. Your best bet is to run UP stairs. It’s easier to stop if someone opens a door. Again, it helps to carry a clipboard.
Total: 16-18 flights of stairs both up and down.

(http://i252.photobucket.com/albums/hh29/glamse/runupwclip2.jpg)

JUMP: Vaulting is not recommended, tho it’s more fun. Find some place where you can do tuck jump squats or jumping alternate lunges. Sigh. Ugh. Fortunately for me, there’s a handicap ramp close by. Score!
Total: 5 vaults

(http://i252.photobucket.com/albums/hh29/glamse/jump4.jpg)

CLIMB: This includes the suspension exercises, like pull-ups. Pull-ups are your best bet: rip off a quick 5 on a stair landing, door frame [make sure the molding is FIRMLY attached] or get creative [scrap conduit pipe between 2 equipment racks].
Total: 5 + 5 + 5 = 15

(http://i252.photobucket.com/albums/hh29/glamse/pull1.jpg)

(http://i252.photobucket.com/albums/hh29/glamse/pull4.jpg)

QM: This includes the support exercises, like push-ups. I prefer to crawl around, but that’s not an option today. So we’ll go for some of the explosive ones, the hand equivalent of the tuck jump squats or jumping alternate lunges.
Total: 5 explosive + 5 alternate

(http://i252.photobucket.com/albums/hh29/glamse/qm2.jpg)

BALANCE: Moving balance runs are a bit chancy. Static balancing draws a lot less attention, and is a good way to catch your breath. You can also do static balancing in your office – just stand on one foot.
Total: 3 x 25’ balance runs on edge of planter + static balancing

(http://i252.photobucket.com/albums/hh29/glamse/balance2.jpg)

LIFT: There’s plenty to lift in an office environment. Today I’ll use a 52# box of copier paper for my overhead press.
Total: 3 x 5

(http://i252.photobucket.com/albums/hh29/glamse/lift3-1.jpg)

CARRY: A challenge today… Lift and carry 2 boxes of copier paper [104#], through 4 doors, up and down a flight of stairs.

(http://i252.photobucket.com/albums/hh29/glamse/carry2.jpg)

THROW/ CATCH: It’s hard to do in an office environment. I typically will just toss something light, non-breakable and non-bouncy from hand to hand while I’m at my desk. Markers, batteries… a beanbag would work very well. I forgot to film any of this.  :(

DEFENSE: This one is embarrassing. You can get hurt or potentially hurt someone, too. Still, for the sake of completeness… I have a “target” from a piece of climbing rope. It’s not as boring as shadow boxing. At least you get to hit SOMETHING.

(http://i252.photobucket.com/albums/hh29/glamse/defense2.jpg)

SWIMMING: This typically doesn’t work well. I would skip or postpone it.

Good for me: I got my work done ahead of schedule. I was able to punch out for a while before supper, and film the video not on work time. Bad: Because I was going directly from one set of exercise to the next, and it was muggy... I was a mess.

http://static.photobucket.com/player.swf?file=http://vid252.photobucket.com/albums/hh29/glamse/swim1.flv

A little rinse, throw everything in the dryer… I was back with time to spare. Unfortunately, my socks and underwear were not dry. I ironed the underwear. That took out most of the moisture.

Also bad: It looks REALLY lame on video. In my defense, it’s SUPPOSED to. You’re working out, but trying to look like you’re not. So that’s why pictures instead of a long video.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on February 01, 2010, 03:59:36 PM
MN TESTING [April: +12.1, May: +28.65, June: +35.5, July: +44.65, Aug: +29.9, Sep: +39.9, Oct: +34.25, Nov +25.71, Dec +34.2]

Here's the LINK (http://books.google.com/books?vid=HARVARD32044051103216&printsec=titlepage#PRA1-PA33,M1) to the tests...

JAN TESTS:

100 :15.33 +.7                   500 1:42.24 -0.2              1500  6:29.69 -1
High 41"  +2.8                       High+ 49" +2.4                Long 8'6" +5.8 
Long+ 145" +0.4                   Rope  ----------               Lift 7 [4.1] +2 [used 52# box of copy paper]
Throw 31'8" + 24'8" +6.8         Swim 1:35 +10               Dive  :40 +3

+33.4

Someone threw out my bar+weights, so I had to use a box of copier paper for my lifting. Bulky, and it was my last test... form on the 8th was sucking... Also, can't get to a rope easily. I need one big enough around that I can hold it. So I'll skip it for now...
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on February 05, 2010, 10:00:20 PM
Another long, boring day at work -- 11 hours so far. Biked to work, home and back at lunch. [I had taken car keys and needed to drop them off]. Duplicating and labeling DVDs, so have a couple minutes between to do something more interesting.

So far:
Morning: Finished "Genesis" in Spanish. 65 books to go.

Walk - not sure how far.
Run - stairs, 20 flights up and down
Jump - vaulted handicap ramp a few times and several tables,
Climb - a few pulls. It's not feeling good today.
QM - very low crawl under chairs
Balance - Moving on planter wall and static on rock, crawl on exercise ball for distance [best was about 15']
Lift - 10 x 70# curls, 10 x 70# extensions, 2x5 x 70# overhead press
Carry - A plate of unappetizing food 100m or so. A half-eaten plate of cold unappetizing food... 100 m back.
Throw/ Catch - 100x cricket bat.
Defense - 40x jabs [each side], 40x back-fists, 40x hammer fists, [R only]
Swim - not going to today...
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on February 20, 2010, 01:32:19 PM
Thanks to M2 for selecting the MN+GTG workout as the #3 winner. Yay free t-shirts!

WE 17: Trained with Michael a little at KCC. Felt old and stupid after, and as soon as I started thinking/ talking to myself that way, I fell and scraped up my left knee.
  In evening I ran out to the Hole and did a little jumping around.

TH 18: Trained with Michael and Spencer from Vancouver at Kalama Park. We started at the playground and the trees. Moved to the skate park. Drunk and his friends started challenging us to "do something sick." If I had been training by myself, I would have laughed, done what I came there to do, and left. We ended up being performing monkeys.
  S did a standing backflip. M did a kong over a railing gapping a fence to a very bad landing area - cut his shoulder on rock/ coral when he rolled. They wanted me to do vault a railing to a decently big drop on a small landing. That's why I was up on that level - I'd seen the jump and it looked fun, tho bigger than I usually do. No room to roll, but I'm used to that. Nailed it and moved on to smaller and safer things.
  I wrote up a whole thing in the Hotspots> Maui> Kihei > Kalama thread. Will anyone ever read it? Probably not.

I don't understand or like anti-local/ anti-haole prejudice. That's all I'm going to say about it.

I was wary of the drunk. His friends were sitting around at quite a distance, and weren't as much a threat.
My attitude is "I'm going to go to that skate park MORE." I like some of the obstacles there. I had fun. If I let them intimidate traceurs, we're going to miss out on a lot of possible good times.

I had to leave at 4 pm, but had a good time. My confidence level increased.

FR 19: Ran from KC to Pu'unene NAS. 4 miles - felt like more.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on February 22, 2010, 04:01:52 PM
That should be 4 miles EACH WAY. All for one stinking little bunker sealed off at the other end. I'm wondering if they collapsed part of the bunker system - I've found vents closer to the highway, but no obvious entry points. All in all, a disappointing location. Underwhelming. I don't know what I was expecting after 55 years... racks of weapons? It's not even good enough to be a hot spot. Not spooky or isolated enough, and no close parking... biking there is bad enough. Running there was just not worth it. Also, wife was pulling out of KC - I just caught her!

Presidential Fitness Challenge has changed the way I train a little. PFC only records in 5 minute intervals, which is ok, but limiting for the MN+GTG training. 5 minutes of running stairs is doable, but pretty boring. Highly boring.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on February 26, 2010, 10:56:51 PM
Biked 14 miles to Kahului. Did not jump off the parking garage onto the bridge. Sorry, Michael ;D
Took the bus back [perfect timing, and great use of $1.]

After sitting around, I thought I'd try Feb MN testing. My throws were lame [R:27'3" and L:23'6"] +4.25, my long jump was short [93"] +3.6, and my 500m was 1:53 -1.3. Right there is a drop of 6 points from last month.

Still got a couple days before the end of the month...
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on February 28, 2010, 06:38:56 PM
MN TESTING [April: +12.1, May: +28.65, June: +35.5, July: +44.65, Aug: +29.9, Sep: +39.9, Oct: +34.25, Nov +25.71, Dec +34.2, Jan +33.4]

Tsunami yesterday = no sleep + evacuate house + panicky people + hours sitting on a high balcony at work watching the nothingness happen. Then going to other job. 14 hours work on 3 interrupted hours of sleep. Woo.

Last night I was trying some pk/ buildering and cut my fingers pretty good. I went back today to clean up blood stains. Leave no trace, eh?

Boot. Good sleep. Cold pizza...

So I tred monthly test again... and I never had so much trouble. It was sunny but misting, and very windy.

Throws weren't even as good as Friday. The wind kept blowing my high jump stuff around/ down. One second it'd be at 40", then a gust would pop it to 43", drop it to 36" and then knock the stupid thing down. My recording paper blew away while running 100m sprints. I gave up in disgust...

FEB TESTS: +7.95 [so far]

100 :15.6 +0.4                   500 1:52.97 -1.3              1500  -----
High -------                       High+ ---------                Long 7'11" +4.1 
Long+ 12' 4" +.5                 Rope  ----------               Lift -------
Throw 27' + 23'6" +4.25         Swim -----                     Dive  ------
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on March 03, 2010, 10:03:12 AM
MN TESTING [April: +12.1, May: +28.65, June: +35.5, July: +44.65, Aug: +29.9, Sep: +39.9, Oct: +34.25, Nov +25.71, Dec +34.2, Jan +33.4]

FEB TESTS: +11.25 [so far]

100 :15.6 +0.4                   500 1:52.97 -1.3              1500  6:11.79 -0.4
High 38" +1.7                      High+ 48" +2                   Long 7'11" +4.1
Long+ 12' 4" +.5                 Rope  ----------               Lift -------
Throw 27' + 23'6" +4.25         Swim -----                     Dive  ------

The suck-fest continues. I don't get it.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on March 22, 2010, 04:14:47 PM
Finished text walls for Ryan. I decided to only give a "tweet" of info for each question. Still took forever.

Despite achy body parts had fun yestre. Rock hop. Ball sprints. Beach run. L Rail vaults. Fat bikers know FR. Log lifts. Balance and precisions on logs. Tire throws [L aim = bad ;D]. Monkey and kong practice. Rope pull-ups. Sunset run on the beach. Splash, splash, splash! Vaults on coco palm, and hang around in banyan tree for relax.

In eve did "gorilla ballet" to make G laugh.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on March 29, 2010, 05:38:52 PM
bike flat. ran to work this am. ugh.

ran to bank and back thru field. lots of burned kiawe, trash and rocks hidden in the grass. it was lots nastier than it looked. wall ups and a fence, too. very winded and stinky. biking does NOT keep me in shape.

my wrist still hurts. after a month of little use, it still hurts on vaults, etc. ... this is not good.

this week is testing week. See how it goes...
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on April 01, 2010, 01:44:27 PM
MN TESTING [April: +12.1, May: +28.65, June: +35.5, July: +44.65, Aug: +29.9, Sep: +39.9, Oct: +34.25, Nov +25.71, Dec +34.2, Jan +33.4, Feb +11.25, ]

LINK to tests (http://books.google.com/books?id=Pwb1Lj9HETAC&pg=PA33#v=onepage&q=&f=false)

MAR TESTS: +30.7

100 :15.71 +0.3                   500 1:44 -0.4                1500  6:13.46 -0.5
High 40" +2                         High+ 50" +2.7               Long 8'6" +7
Long+ 11'2" -0.4                 Rope  ----------               Lift 9.5 [5.6] = +2.8 [box of copier paper. Wrist STILL hurts]
Throw 29'5" + 23' +5           Swim 1:30 +11                Dive :22 +1.2

After last month's melt-down it was nice to see I hadn't gotten TOO far out of shape.
Let's see what this month brings. [Besides an email from somebody's mom asking Ozzi to come train her kids]
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on April 14, 2010, 04:20:22 PM
Oh I'm training SOOO well.
And I'm recording it even better. :P

Today's challenge was walking around the perimeter wall at work while eating a cup of noodles. It's a wide wall, so the walk itself isn't that hard. It's the trees and noodles that upped the difficulty factor. The back side is all kiawe, and with the wind whipping around, it wasn't a lot of fun. My R arm looks like I was fighting kittens. Even the raised welts around some of the scratches.

I did ok front side, tho I had to do some QM [3M] to get around some trees. Small jumps were fine, and I had finished my noodles before I tried to jump the 5' gap where the side gate was.

From there it was easy going, never mind some more QM under very low hanging branches, and some very simple rock climbing along the front falls.

I've been taking Razor kick-scooter to work. Bike tire is FLAT. The hole is on the seam near the valve, and patches just aren't holding. Time for a new tube. This current one has like 8-10 patches on it.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on April 15, 2010, 04:53:58 PM
WED 14: Set up some stuff at KC - scaffolding pipes for low level precisions, sawhorse, plus the usual flagpoles, stage pieces, skids, shipping containers...

Focus was on L speed vaults and the pipe precisions.

My ring got caught on shipping container as I was failing to pop up it. Didn't get hurt tho.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on April 22, 2010, 03:21:29 PM
FRI 16: PM at KC, I think... yeah. I was late for practice [not my fault], so I just ran around jumping stuff. Completely ripped out the R knee of the jeans I was wearing. They were loose fit, too. Further trashed them by crawling thru 18" pipe.

MON 19: A little jumping around at Ho'okipa then walked up to Old Maui High with G. It was blocked off, but no problem for me. G was concerned about the "No Trespassing" signs posted all over the place, so we didn't explore very much.

(http://www.h-poko.com/hpoko/MHS%20Burning.jpg) (http://farm4.static.flickr.com/3165/2952865816_16e6bbec44.jpg)

Next time I want to go to the Hamakuapoko Sugar Mill ruins, too.
(http://gillbrooks.com/H-Poko/p9160015_std.jpg)

TUE 20: Fixed my bike [10 flats in back tire! Time to replace that tube. Put in tire liners, too.].

WED 21: Back tire flat again. I was so mad. Razored home.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on April 29, 2010, 01:58:30 PM
MN TESTING
[2009: April: +12.1, May: +28.65, June: +35.5, July: +44.65, Aug: +29.9, Sep: +39.9, Oct: +34.25, Nov +25.71, Dec +34.2],
[2010: Jan +33.4, Feb +11.25, Mar +30.7]

LINK to tests (http://books.google.com/books?id=Pwb1Lj9HETAC&pg=PA33#v=onepage&q=&f=false)

APR TESTS: +16.5 on 4 tests

100 : ----------                   500 -----------                1500  ---------
High 43" + 3.8                     High+ 51" + 2.9              Long 8'4" + 5.8
Long+ INJURED :'(                 Rope  ----------               Lift ---------
Throw 28'9" + 21'10" +4           Swim ----------                Dive --------

I forgot to pack shoes, but figured, "Ok, I'll just do it barefoot."
My throws were shorter, but my high jumps rocked [PRs, baby!!! ;D]. For the standing, it's because I threw my legs to the side, instead of crunching them straight to my chest. Running long jump I landed forward, on balls of feet. Both big toes dug into the grass, and got yanked violently DOWN from my momentum as I fell/ rolled forward. [I watched it happen.]

Blood was coming out from L cuticle, so I knew that was it for the day. Got a gallon of ice cubes, and sat on 2nd floor landing, throwing ice cubes at the waterfall/ pond below. I think I may have hit a lizard - his tail flinched. I felt bad about that.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on April 29, 2010, 05:04:01 PM
THU: Cybex weight machines for upper body. Just did 5 reps, and if I had good form, added 20# until I slowed down or form was bad. Pretty much no rest between sets. Didn't do so well.

Time to rest up before I change into PizzaMan! Righter of wrongs, lefter of rights
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on May 01, 2010, 02:49:54 PM
FRI: Some walking, balance walking on curbs. Jumping down - made sure to land on R foot. Jogging felt weird, so I stopped.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on May 03, 2010, 04:45:22 PM
SUN: pm: walked to nearby playgrounds. Mostly incline pulls, dips, supports, a little climbing, some balance. Laid down on a slide, looking at the stars. Fell asleep for a bit. Lucky some other people came and got on the swings. So I left.

MON: Biked to work. Circuit training after EMP. It was EARLY tho, so I wasn't up to as much heavy lifting. I have free time this afternoon. Wish I wasn't hurting.

R big toe is sore today. Not sure what THAT's from - L is the one that took more damage last week. R didn't even swell up. Maybe it's because I did a couple seated spins/ drops over handicap ramp today? [like 3" drop?], or walking last night? or what? I'm hearing it's from doing supports - bent my toes too much.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on May 04, 2010, 06:04:49 PM
MON: Biked home. Went for barefoot 4 mile walk. Did some balance and foot placement. No rock hopping - more like rock walking. Some upper body stuff. I really need to HEAL!

TUE: Biked to work. Walked around a little at break. Pull-ups weren't happening. Time to help people become lazy zoo humans by delivering pizza ;D
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on May 12, 2010, 02:23:35 PM
I am so bored. I vaulted handicap ramp wall, and regretted it. Not a LOT of pain, but enough to say "That was STUPID."

This session is women, so no fitness activity at work. It freaks my wife out. Ruloz, ruloz, ruloz...
I'm losing my conditioning all around. Legs, arms, core... it's all turning to jello.

TUE: A tiny bit of nothing
MON: Ran barefoot about a mile, walked 3. Ironwood cones weren't much problem, but scattered gravel was uncomfortable.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on May 13, 2010, 05:10:04 PM
WED: Walked around regular Wed training spot taking inventory of the stuff that was lying around begging to be used in an elaborate obstacle course. Tarps, tents, nets, flag poles, hills of dirt, shipping containers, 8'x4' plywood platforms, tires, dumpsters, buses, light scaffolding, plastic pipe from 18" or so, to some large stuff...

pKD and kids won't be doing an obstacle course this year. Got a message in to mAB - see if IG has anything going on.

I did some little butt spins over a wall, and a bunch of lazies. Toes are still sensitive. No likee the impact.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on May 15, 2010, 04:29:42 PM
Lift, carry and walking balance on flagpole segments; walking, supports, suspensions, "butt spins", rail lazies, "juggling" a 20# +/- rock one and 2 handed. It was windy and humid at the same time. Started sprinkling, but barely enough to cool me down.

Toes are healing slowly. Pressure on the nails is still uncomfortable. Need to work on leg/ hip joint mobility and R wrist extension, and of course R finger flexion. Pavel's "SuperJoints" and Forencich's "Antidote" time, I guess...

IG is doing an outreach the week AFTER, so if we do a course, it will have to be informal, on our own. That may be better...

1 month to heal and peak... I want to be in decent shape when the Oahu guys come. Even if only Ryan makes it over...
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on May 17, 2010, 11:03:09 AM
Slept all weekend. It was pitiful and boring, but desperately needed.

SUN: Minor support/ suspension stuff. My shoulders and wrist didn't like. Some minor stretching when I was awake.

Being injured is not strong or useful. I'm doing SuperJoints right now [45 reps ea]. It's so BORING.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on May 18, 2010, 11:12:43 AM
[I was actually using a combination of SuperJoints and Relax Into Stretch techniques, both books by Pavel Tsoutsouline.]

Boring but it works. I was able to get R wrist pain free to 90 degrees extension. Lately it's been more like 45-60, and then I start feeling pain.

Support/ suspension exercises
Jog/walked ASB - usually more parkour on that course. I felt weird about taking my usual route, so deviated from it a bit both ways.
Biked home
Long walk with wife along beach
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on May 22, 2010, 03:20:37 PM
THU: Did a little vaulting. Small vaults were ok. Cranes were fairly painful, and I only did it twice.

FRI: Jumped at KC, Home Depot and auto dealership [fence to ramp]. It felt GOOD! I was amazed. Felt very springy.
SAT: I can feel it a little bit. Toes mostly. Landings were not 100%... but got better.
Title: Re: btay - tastes like parkour (HIpk)
Post by: FrostySTL on May 22, 2010, 04:19:24 PM
Man, it's been almost a month! Good to hear your toes are finally getting healed up!
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on May 24, 2010, 12:25:25 PM
SAT: I did some fast running/ sprinting/ jogging on the beach. The first 2 miles felt REALLY good. The next 100 feet felt uncomfortable. After that it started getting mildly painful, so I slowed to a walk. Any attempt to speed up hurt. I did the "walk of shame" home.

Range of motion in the distal joints of my big toes = really hard to tell. I want to say 15-20 degrees flexion.
That's not much, but I repeatedly damaged them through distance running, stubbing them really bad, etc. so I didn't have much flex there anyway. I think that's the reason my landing was so traumatic. A normal person's toes would have bent. Mine couldn't.

SUN: G wanted to "explore". I thought she wanted to explore. No. She just wanted to shop. I saw some places to check out with Ryan???

(http://4.bp.blogspot.com/_ycW9n2Vv8EI/Sj9WUq74wnI/AAAAAAAAAg0/ToAwJj223I4/s400/Paia+Mill+(3)4.jpg)

Highlight of my day was at Goodies in Makawao: I was standing in the rain, feeling the strong wind, looking at bamboo & trees, listening to 40 sets of wind chimes, and improvising melodies based off the notes I was hearing. I wrote down one of them, but it sounds junk without the chimes.

(http://www.randyjaybraun.com/rachaelsblog/wp-content/uploads/2009/06/concierge_party-goodies.jpg)
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on May 25, 2010, 01:20:25 PM
MON: A great training day. Ate raspberry frozen yogurt while walking on a wall, dodging thorny kiawe branches and fighting wind.
Biked home.

  BAREFOOT: Headed out for the beach. Did some commando pull-ups and a couple jump-assisted muscle-ups on the way. Vaulted picnic tables - mostly not-quite-kongs. Did some running, foot placement, then worked on getting my kong back - it took about 5 times taking off and landing in loose sand to get my nerve back. [Over 1x4 about 3.5' high]

  Climbed onto a fallen tree and did SuperJoints and Antidote exercises [some on 1 foot] about 4' up. Watched crabs down below. They are not very social. They spent more time chasing each other than looking for food.
  Got some ice. More balance + conditioning standing on a palm tree. Ran, walking balance on rocks, swam 1/4 mile mostly sidestroke. Tried to pull myself up on a thin vertical rope - too thin for me to securely grip. Walk back. Water, rail vaults and kongs over picnic table, pulls into tree.
  Got more ice. Did more kongs over the 1x4. My exit distance was down from 4-5' to 3'. [Getting tired]. Went to NOAA and did some vaults on the rails, got some water, did some underbars. Tried to rock-climb but my toes weren't up to it. Walked home. I could hear people blowing conch shells to say "goodnight" to the sun.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on May 26, 2010, 05:35:09 PM
TUE: Biked. Ate noodles with spoon while balance walking on wall.

WED: Biked. Ate noodles with chopsticks while balance walking on curb. Chopsticks is so way easier.

Magical post 1500 words of wisdom:
  Socialize and the new chat room have sucked a lot of time the past couple days. Frosty and I have been comparing notes on old time computer stuff. Then Brian's new hair. Naked free-running...

  I'm still getting the stuff done I'm supposed to get done. However, I'm not doing the things I really want to do... creative projects.

  Easy solution - limit my chat time. Get off forums. Be creative. That's what I really love to do, so I'll do it. I've done it before. I guess it's time to do it again.
Title: Re: btay - tastes like parkour (HIpk)
Post by: FrostySTL on May 26, 2010, 05:49:14 PM
It's something new, of course it will take more time at first, then the novelty will wear off. It has seemed to reduce banter in the forums, or maybe there was finally enough complaining that it got through. Hard to say.

If you are still spending 3+ hours a day on it in a week, then I'd start to get concerned.

(Unless it's all while you are bored at work)
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on May 27, 2010, 10:46:58 AM
I hope chat stays around. It fill several needs that APK doesn't provide: instant feedback among a group, for one.
I don't spend much energy in Socialize. I plan to spend even less.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on May 31, 2010, 06:41:38 PM
MN TESTING
[2009: April: +12.1, May: +28.65, June: +35.5, July: +44.65, Aug: +29.9, Sep: +39.9, Oct: +34.25, Nov +25.71, Dec +34.2],
[2010: Jan +33.4, Feb +11.25, Mar +30.7, Apr +16.5 [inj],]

LINK to tests (http://books.google.com/books?id=Pwb1Lj9HETAC&pg=PA33#v=onepage&q=&f=false)

MAY TESTS:  +30.0

100 : 15.16 +0.8                 500 1:48.12 -0.8           1500  6:01.68 +0
High 42" +2.8                      High+ 51" +2.9              Long 7'11" +4.1
Long+ 12'3" +0.4                 Rope  ----------            Lift 6 +3
Throw 30'2" + 23'5"  =+5.3    Swim 1:35 +10               Dive :25 +1.5

So not great, but WAAAAAAY better than being injured.

Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on June 14, 2010, 03:42:54 PM
FRI: Was supposed to bike like 12 or 13 miles to pay a bill, then another 2 or 3 for practice. My pedal came off. I thought I repaired it, but it came off again 7 or 8 miles away from goal. So I ended up alternating running 2 or 3 phone poles, walking 1. After dropped my bike off at church and got some more water, I jogged solid, but after paying bill, I was emotionally drained, and physically started to lock up.
   Shoes were minimal - reef shoes. I didn't have a problem until I was walking, and caught the top of R shoe on pavement - and tweaked my R toe.

SAT: Went to the beach with G. 6 hours. It was fun, and the sunburn is only minor. Swimming, some QM, body surfing, carrying G through surf on my back, paddleball. Everything's weird wearing contacts.

SUN: Walked a bit with G. Didn't do much pk. A little in Paia coming down from J's house. He lives quite close to one of my explore targets... lifted weight - 1 quality press and then R wrist started complaining. Weight not too much, either ;( Maybe 100# or so.

MON: My pm help had emergency, so I have to work. I brought shorts, but washed them and forgot to put in dryer ;( Sigh. Maybe if I swim I won't notice.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on June 14, 2010, 07:19:07 PM
MON: Had a great MN influenced workout. Well, a fun one, not so intense. Threw ball at target(s) - minor rock climbing, qm and foot conditioning, as well as foot placement stuff. When I missed, I did 5 pushups. I missed a lot :P

Did some running, walking, balance on low wall, foot conditioning [large gravel], box jumps, simple rail vaults, strikes on banana trunk, climbing on hala roots, minor rock climbing [kept feet in one place, just tried as many different hand holds and grips as I could think of].

Didn't lift, carry, or swim [water was kinda gross]. Sunburn was a little tender, so I stuck to shade.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on June 17, 2010, 01:18:04 PM
TUE: I don't remember

WED: MN workout... Joint mobility, overhead press [not great], foot conditioning [large gravel - med impact walking], bf running on grass. Managed to land on the tops of my toes twice, but nothing serious.

I got bored, but found a golf ball... so I'd throw it as far as I could, and sprint to it, scoop it up running, and throw it. My L throw was pathetic. Then, instead of scooping it up, I did a diving roll and picked it up.

A guy hit a couple tennis balls into the chiller area, so I jumped up onto the wall, did a balance walk to a place I could jump down safely, got them, and climbed out. I scraped my arm climbing in. Super light. Pull-ups.

Back was crazy itching [grass?], so I climbed gate and threw the golf ball into the pool. Blue pool, orange ball - should be easy to spot, right? No - it's still pretty dirty - the worst I've seen it in 14 years. I tossed ball, swam underwater, tried to find it. Moved to shallow end, where vis was a little better. Hand walking, dash-type push-aways, explosive handstand push-ups.

PM PK: [wore Iguanas] Foot placement, rail vaults, vaults with stuff in 1 hand, cats, jumping up staircase and vaulting off...
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on June 18, 2010, 03:44:38 PM
THU: Brushfire burned out half the field next to work. We had to stay inside the lobby for a while. I did a pool perimeter sweep with another guy. Make sure everyone was ok. Then N & I took off for the roof with our cameras. Running upstairs in light smoke was hard. I could barely see anything through my LCD. I'm sure N got some good photos. I konged some stuff on the roof for fun.

Homeless guy still lays down on the dirt road there, clothes rotting off him. His brown shirt is now just a collar around his neck. Brown shorts are frayed out. He wears something white plastic under them. Otherwise he'd prob be arrested for indecent exposure. Supposedly he's coherent, but refuses help.

This is the field I filmed UnNatural Method and parts of my No Comp in Parkour Parkour Comp video. Now it's a mess of ash, and re-re-burned kiawe trees. And burned homeless people junk. And one guy in a white plastic diaper, lying in the dirt.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on June 21, 2010, 02:33:46 PM
THU: Went for a 7 mile beach walk in Wailea with G.

FRI: Balance walked, jumped the wall and walked through the fire zone.
Light pk at KC. I was soooo bored. I ended up in a tree, finding different ways to stretch and strain my body parts.

SAT: Nothing memorable.

SUN: EH jumped on my back while I was putting my guitar away. His bigger bro CH jumped on top of him. So I did a load of QM, then did squats, jogging around with both of them on my back. It was a good workout and I got a handful of Starbursts and a Hershey's Almond for my troubles. I tried to do 1 hand press with EH, but he was just too heavy for full extension.

R wrist was a little sore - still does not like full extension. [Since FEB!!!] So I did a lot of the QM on my knuckles [on carpet, in grass] and went to crouch or standing on concrete.

I planned to go out and train at 3, but wasn't able to. Schade.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on June 22, 2010, 03:18:41 PM
MON: Another stinking flat. So I spent most of my training time repairing it. Then I came home and was ill all night.

Wait - I also ran around earlier - did some light lifting, kicked a knotted up towel and tried to catch it. Played on trees, and climbed up high in one to pull out palm fronds that fell in it during last week's fire. Foot conditioning - tiny hops on large gravel.

Also, used minimal shoes walking bike.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on June 24, 2010, 12:28:16 PM
WED: 10 min cycling at [mostly] high rpms. Some lame presses 5x50, 5x70, 5x90. Barefoot conditioning - little hops and 1 foot balancing on large gravel. Tried running a barefoot 100m, but my time was like 18.47. I moved to the grass and ran a bunch of shorter sprints. Couple hang traverses on soccer goals. Helped guy push golf cart up hill. Random pull ups into trees. Mmm... something else.

Side effect of being sick is stomach is distended. I wore my fat guy pants last night and am wearing other ones today. Been eating very little, and avoiding some foods that were giving me troubles.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on June 26, 2010, 10:54:22 AM
THU: Foot conditioning did not feel great, so I walked to the public pool, and swam for about 1/2 hour.

FRI: Simple bouldering, maybe some other stuff.
     - Yet another stinking flat. Almost all the bikes here at work had flats
KC - Easy vaults, placement, flow, easy ups, 6-7' drops [I can feel it today ;( ]
     - Stick fighting and spear throwing at target w/ piece of PVC. PVC started shattering. Bonus!
     - Hitting a tire with a 4' length of rebar. Chewed up my thumbs a bit, but really worked arms, shoulders, back...
     - Climbed onto containers, and did simple vaults, precisions, small gaps, balance work
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on June 28, 2010, 01:18:07 PM
BS2BU: A guy and his kids were trying to push their car. I pulled over, jumped out, and helped push.
I'm trying to find opportunities every day, even if it's something small like holding the door.

SAT: I don't remember. Probably nothing since job 1 was from 7:30 - 3:45, and job 2 was supposed to be 3:00 to 9:00.

SUN: BS2BU: @ KC, carried stacks of chairs upstairs. It was awkward, especially trying to open doors.
Ran 4-5 miles barefoot at the beach [knee deep when some waves came in]. Went pretty much non-stop, but felt slow, heavy and tired. Maybe due to 4 hours sleep, no nap.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on June 29, 2010, 01:01:13 PM
MON: Beach walk w/ G - 7 miles or so.

Someone vandalized the sign at work and stole all the bikes except 1. Mine was locked away, so should be ok. I have about 9 or 10 photos of the guy they suspect. He may have set the brush fire, too.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on June 30, 2010, 12:34:11 PM
TUE: Had to run errand. Took bus. Saw Duke when I got off, so I have his cell, now. I sprinted, got my bill paid, and made it back before the bus left. Did some gardening and cleaning. It's not a workout tho. Did a late-night bike, did a walk around with security. AFAIK there was no vandalism last night. Except pigeons on 6th floor railing.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on June 30, 2010, 06:28:04 PM
MN TESTING
[2009: April: +12.1, May: +28.65, June: +35.5, July: +44.65, Aug: +29.9, Sep: +39.9, Oct: +34.25, Nov +25.71, Dec +34.2],
[2010: Jan +33.4, Feb +11.25, Mar +30.7, Apr +16.5 [inj], May +30.0]

LINK to tests (http://books.google.com/books?id=Pwb1Lj9HETAC&pg=PA33#v=onepage&q=&f=false)

JUN TESTS:  +26.95

100 : 14.84 +1.4                 500 1:42.05 -0.2           1500  6:41.87 -1.4
High 43" +3.8                      High+ 48" +2.2              Long 7'10" +3.9
Long+ 11'9" +0.2                 Rope  [9 pull -1]            Lift 6 +3
Throw 29'7" + 22'2"  =+4.75    Swim 1:40 +9               Dive :23 +1.3

Sigh. Lost 1.4 points on 1500 being tired, 1 point on 100m swim cuz I hooked my glasses off and stopped for a second - started to swim down to pick them up. Lost another point on pulls from
http://spreadsheets.google.com/pub?key=tSFNXC19COC-ZKMlC4S2Vsw&single=true&gid=0&output=html


Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on July 01, 2010, 04:51:49 PM
WED: Didn't do pk @ KC. BS2BU: Helped move drum set and some equipment. Not much because G was tired, hungry, etc.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on July 02, 2010, 04:10:27 PM
THU: Usual biking. Usual flat.
FRI: Where'd we put the cricket bat?
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on July 03, 2010, 11:04:41 PM
FRI: Walked a couple miles carrying electric guitar. Did a few vaults after practice.
SAT: Walked in minimal shoes, fixed bike [yet again] and biked home.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on July 06, 2010, 10:08:05 AM
SUN: Had to go in early for practice. I did a few vaults, read a bit.
MON: Day off. Crappy day. Did laundry. Did a tiny bit of lifting. Tire is flat again.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on July 07, 2010, 10:11:46 AM
TUE: Walked bike to work. Fixed my bike yet again. Lifting - lower than normal. Grabbed a tennis racquet and went to the loading dock. It was super windy. I was playing it more like racquetball anyway. Biked home.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on July 07, 2010, 12:19:00 PM
WED: I did NOT have a flat this morning. ;D Wall balance during break.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on July 08, 2010, 09:52:36 AM
WED: I know I did SOMETHING. Lost a filling. Elliptical at work, to limit impact/ bouncing. Still, head was throbbing after 6 minutes or so. Biked.

THU: Tires are both inflated this morning!
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on July 09, 2010, 11:14:07 AM
THU: Dumbbell press. Beat the sap out of a poor banana stump. QM. Some vaults [landings felt a bit off], variety of pulls, hit the pool even tho it was FOUL - tried to keep head out of the water as much as possible.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on July 10, 2010, 10:38:00 AM
FRI: Totally shredded that tree.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on September 03, 2013, 12:53:33 AM
LINK to tests (http://books.google.com/books?id=Pwb1Lj9HETAC&pg=PA33#v=onepage&q=&f=false)

MN TESTING
[2009: April: +12.1, May: +28.65, June: +35.5, July: +44.65, Aug: +29.9, Sep: +39.9, Oct: +34.25, Nov +25.71, Dec +34.2],
[2010: Jan +33.4, Feb +11.25, Mar +30.7, Apr +16.5 [inj], May +30.0, June +26.95]

AUG 2013 TESTS: +19.06

100: :15.35 +.66                500: 1:52.5 -1.3           1500: 7:01.8 -2
High: 39" +2                       High+: 43" +.9              Long: 7'8" +3.4
Long+: 11'1" -.4                 Pulls: 9 +3                     Lift: 5 +2.5
Throw: 27'3" + 22'8" +4     Swim: 2:00 +5               Dive :23 +1.3

Pulls score from La Code de la Force (http://books.google.com/books?id=tr9LAAAAYAAJ&printsec=frontcover#v=onepage&q&f=false) p 63

It's been >3 years since I did the MN tests. I've been landscaping for the last few months, few workouts. The results are better than I expected. I don't plan to post much in this log, probably only the monthly test results.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on September 27, 2013, 09:45:12 PM
MN TESTING
[2009: April: +12.1, May: +28.65, June: +35.5, July: +44.65, Aug: +29.9, Sep: +39.9, Oct: +34.25, Nov +25.71, Dec +34.2],
[2010: Jan +33.4, Feb +11.25, Mar +30.7, Apr +16.5 [inj], May +30.0, June +26.95]
[2013: Aug +19.06]

SEP 2013 TESTS: compared to last month = + 1% TI = 137.5

100: :16.2                          500: 1:59                     1500: 7:01
High: 1'7"                              High+: --                       Long: 7'6"
Long+: 10'4"                     Pulls: 7                          Lift: 7
Throw: 26'10" + 21'0"      Swim: 1:59                    Dive :26

A month of sitting around, eating donuts. Ok. The donuts were mostly today. Still. Junk.

I don't like the MN high and high + tests. They're very time consuming, and are as much a measure of hip flexibility as of jumping height. I also found 2 tests from 2012, but won't include them.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on July 02, 2014, 07:07:09 PM
JUN 2014 MN TESTS = +2.82% improvement

100: :16.06                          500: 1:58                     1500: 6:46
High: 1'6"                              High+: --                       Long: 7'5"
Long+: 9'1"                     Pulls: 7                          Lift: 10
Throw: 27'7" + 21'7"      Swim: 1:57                    Dive :26

Very close to last September. Fewer donuts, but more sitting.

This was first week in months that I've been able to vault pain free - pulled something in lower ab playing beach volleyball back in Dec or Jan. Took long time to heal.
Title: Re: btay - tastes like parkour (HIpk)
Post by: SebastianCannon on July 02, 2014, 10:14:00 PM
I'm glad you are pain free :)
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on August 03, 2014, 10:20:38 PM
JUL 2014 MN TESTS = +4.6% improvement [85.83% of Jul 2009  ::) ]

100: :16.16                          500: 1:57                     1500: 6:53
High: 1'4"                              High+: --                       Long: 7'5"
Long+: 11'1"                     Pulls: 8                          Lift: 10
Throw: 27'6" + 21'7"      Swim: 1:54                    Dive :35

When I was running the 500m, felt like I was flying. Then I saw the time. Not flying.
Goal for Aug is > 90%. Healthy, no injuries. It would be fun to surf at least once, too.

Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on September 02, 2014, 07:11:10 PM
AUG 2014 MN TESTS = -1.09% improvement [84.74% of Jul 2009  ::) ]

100: :17.81                          500: 2:08                     1500: 6:19
High: 1'6"                              High+: --                       Long: 7'6"
Long+: 10'2"                         Pulls: 8                          Lift: 11
Throw: 29'4" + 22'0"            Swim: 1:36                    Dive :27

Low ab pain. That's my excuse for the runs and jumps. I thought I was working out pretty well this past month. Results don't show it, tho. I need to review my training... 170.8# per the ever-lying scale.
Title: Re: btay - tastes like parkour (HIpk)
Post by: Gregg HIPK on October 27, 2018, 12:33:54 PM
It's been > 4 years since my last post. It was interesting to read some of my old posts. I was just talking to Corinna last night about some of my parkour fails. We got a small dog 3 years ago. My physical routine has become a lot more short throws, short sprints, easy swims, easy bike rides.
I still do some small vaults - mostly popping a 5' wall on my commute.

JUL 2018 MN TESTS = [not going to calculate]
100: :16.03                          500: 2:09                     1500: 7:35
High: 1'8"                              High+: --                       Long: 7'6"
Long+: 11'                            Pulls: 4                          Lift: 6
Throw: 25' + 20'                  Swim: 2:02                    Dive :17