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Topics - Chris Salvato

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CO Jams / Black Friday Jam!! -- November 27, 12:00 PM
« on: October 06, 2009, 08:21:57 PM »
Facebook event:

An active member of SFPK and APK, Brett Robert will be in town and I would like to show him a good CO time when he is able to jam on the Friday following Thanksgiving!

Invite your friends, its going to be great -- then we can eat Dudley's leftover turkey.

CO Jams / Colorado Parkour National Jam - August 7-10
« on: July 05, 2009, 08:37:26 AM »
Original Thread here:

Dates are in the subject line.  An alarming amount of people don't know when/where the Jam is despite the fact that there is a 4+ page long thread in the "National Jams" section.

Check out the thread above for more details.

CO Jams / Colorado Springs - Slackline and Hand Balancing Training
« on: May 29, 2009, 12:35:58 PM »
I wanted to let anyone in the Colorado Springs area know that a few nights a week I make my way to the Memorial Playground or Colorado College so that I can train in slacklining.  I have the line and usually set it up and have no problem teaching anyone who wants to get a bit of an advantage on their balance work.  I also work my HS and One-Armed HS while I am there.

Anyone who is interested in getting a leg up on their hand balancing, rail balancing or slackline balancing is welcome to join me.

The first session is going to be:
Where: Memorial Park by the East Side Playground
When:  Monday, 6/1/2009 at 5:30 PM to ~7:30 PM
What: Slacklining, Hand balancing, Handstand Press training
Why:  To improve balance and proprioceptive ability.

Chris Salvato
Phone: 719-963-2200

Any questions please post below!

Pics & Vids / Mirror's Edge Ringtone
« on: May 10, 2009, 05:06:53 PM »
During training at the gym this weekend someone had the ME theme going on the sound system...after that i decided to make a ringtone out of it.

Below is the link to the ringtone if anyone wants it, as well.  It is in MP3 Format and can be transferred to most MP3 compatible cell phones for use as a ring tone.  If someone really wants it in another file format it can be exported as a WAV, as well.

EDIT: Posted link.  Wow - FAIL

Socialize / Insane Mexican Wrestling Clip - I just had to share it
« on: January 24, 2009, 06:41:48 PM »

CO Jams / 5280 Freerunning Classes this week?
« on: November 22, 2008, 05:59:09 PM »
Was just curious...I have a friend in from out of town and I would like to go if the class has been moved this week due to the holiday.  I wasnt sure if it was being canceled all together or just pushed to another day..

Diet / Eating Right: How To Get Started
« on: October 12, 2008, 08:28:14 PM »
  • This article was written as a more formal article in response to the thread titled not getting my diet
  • THIS ARTICLE IS NOT A LIST OF HEALTHY FOODS.  The list is just a SAMPLE Menu - your menu may not have any of these items at all!  It is about personal preference and lifestyle.

EDIT - Quinoa has been removed from my list of "other good foods".  This was done for consistency in this installment of the article series I plan to write.  Quinoa is very calorically dense and it is not a good choice when learning how to eat properly.  Quinoa is a great food, but its place is not in the program for someone just getting started, in my opinion.

Eating Right: How to Get Started

One thing that I want to reiterate from Steve's article, How to construct your own workout routine, is that diet itself will *NOT* put on any muscle mass, for most people, anyway.  While a small amount of weight loss is possible with purely dietary changes, proper diet must be coupled with an appropriate training regimen for your body composition goals in order to achieve optimal results.

I am attempting to keep this short so that most people will be able to fix their diet without going into too much detail.

This article will not address the dozens of ideologies and schemes that exist in mainstream dieting (high carb, low carb, etc.) nor will it address things like why breads/grains are poor dietary choices.  Rather, it will address a structured, simple methodology to increase the "quality" of your food.  This is what most credible nutritional sources will say is the first step to proper nutrition.

I. High Quality Food Categories

Without going into much detail we can boil high quality nutrition down to 7 basic categories:
1) Vegetables - Source of carb
2) Fruits - Source of carb
3) Beans - Source of carb
4) Meats - Source of protein
5) Fish - Source of protein
6) Nuts - Source of fat
7) Seeds - Source of fat

Additionally, there are some high quality foods that are rather ambiguous and need to be addressed individually:
A) Olives - Source of fat. 
B) Avocados - Source of fat.
C) Coconuts - Source of fat.
D) Eggs - Excellent source of protein.  Interchangeable with meat sources. (1 Whole egg = 1 Oz meat...or... 2 Egg Whites = 1 Oz Meat)
E) Dairy
  • Milk - Whole Milk is good if you are trying to gain weight.  Skim milk is good if you are trying to lose.
  • Cheese - Only recommended to those who want to gain weight.  Avoid if trying to lose.
  • Cottage Cheese - 3% Milkfat is fine if trying to gain weight.  Low/Non-fat if trying to lose.  Low calorie fruits spruce up flavor.
F) Oatmeal - Eat this once daily, if possible, as part of a balanced meal (which means you need to include protein and fat.)
G) Olive Oil - Source of fat.  If trying to gain weight, pour it on everything including ice cream.  Well...maybe not ice cream, but you get the point.

II. Menu Creation

With these categories, you can make a comprehensive menu of foods.  On your own, personal menu, you should list any and all foods in these categories that you not only enjoy, but that you can just tolerate.  As you get more used to eating better, the foods you can barely stand now will start to taste better, as well.  Remember, it takes 21 days on any regimen, whether its exercise, diet, or even a new job, before the whole ordeal becomes routine in your brain.  Keep this in mind as you transition into your new diet that you will need three weeks to acclimate psychologically and physiologically.

For clarity, an example of a good starting menu is shown below:

When you make your own menu, I suggest that you carry it around with you everywhere you go.  The goal is to constantly expand the menu as you learn new food items that you enjoy that fit into these categories.

III. 5 Simple Rules

These categories come with a basic set of 5 simple rules for each meal:
1) Many Veggies - At least 2 cups (total) of veggies with every meal.  These can be spruced up by cooking with Onions, Garlic, Spices and Olive Oil.
2) Always Meat - At least 4-6 oz (palm sized portion or larger) or LEAN meat or fish.  LEAN meat is poultry (chicken, turkey, hen) and lean cuts of beef.  Pork is not lean.  Avoid beef all together when you are first starting since it is hard to identify the lean cuts when you are new.  Some people eat over a pound of meat/fish each sitting, depending on their goals.  4-6 oz minimum is a good place to start.
3) Fruits Vary - Some fruits like bananas, pears, peaches and apples are loaded with sugars.  Limit the intake of such fruits to 1 per meal.  Other fruits like berries and melon can be eaten with virtually no limit.  Berries should be a staple in all diets due to their high concentration of anti-oxidants. More information on the amount of calories in these fruits can be found by searching
4) Replacing Veggies - If you aren't in the mood for veggies, you can replace 1 cup beans for every 2 cups veggies.  You can also eat beans with your vegetables, if you like.  Try not to put veggies off but its okay to do so sometimes.  Veggies can also be replaced by fruit.  High quantities of the low calorie fruits (berries, melons, etc.) or low quantities (1-2 pieces) of the high calorie items (bananas, dates, peaches, pears, etc.)
5) Eat Fat - Eat nuts, seeds, olives, avocado, coconut or olive oil with every meal.  For weight loss, you want around 6-10 nuts, half an ounce of seeds, a 4-6 olives, 1/4 of an avocado, 25g coconut or 1 tsp of Extra Virgin Olive Oil (EVOO) .  For weight gain, eat significantly more than these will know when you had enough if you are trying to gain.  As you lose fat and your goals change, realize that the amount of fat that you need will change as well!

IV. Snacking

Snacking is acceptable when you are just focusing on improving the quality of your food.  Snacking is encouraged by some methodologies and discouraged by others.  Both have good reason for these recommendations and it usually depends on your goals.  However, for those just starting, make sure your snacks only come from foods on your menu.  If possible, make snacks contain a source of fat, carb and protein so that they are "balanced".

V. Supplementation

One final note is that supplementation is something that should be done only when one knows what they are doing.  Most times, supplements will be a waste of your time and money.  The best way to get everything you need is through whole foods.  However, I suggest three supplements below that I believe everyone should make part of their daily routine.  Supplementing as specified below is relatively inexpensive when compared to the benefits MOST HUMAN BEINGS experience from this supplementation.

A) Supplement with 3-5g of fish oil daily.  At a bare minimum, take in 2 grams.  Every day.
B) Drink Green Tea.  Every day.  If you are concerned about caffeine, brew one cup with a green tea bag, discard the water, then use the same tea bag with fresh, boiling water.  This eliminates most of the caffeine while maintaining most of the anti-oxiants for which we are drinking the tea.
C) 2 multivitamin pills daily, with food.  Every day.  Centrum brand is cheap and should be just fine.

Happy dieting, and feel free to post your menus below for critique!

Parkour And Freerunning / Take quotes out of your name...
« on: October 08, 2008, 05:15:14 PM »
Plz take quotes out of your name if you wish to exchange PMs with me (or anyone).

Quotes in your name makes it impossible for you to receive PMs.

Admins, as someone who has done software dev. work, i suggest putting a restriction on the forums where you can't use quotations since it's causing some problems on the front and back-end...

Spinja, remove the quotes so that i can respond to your PM, please, as well.

EDIT: I know this is likely in the wrong place, but pretty much everyone reads this forum and more and more people are adding quotes to their name.  I apologize for doing this in the wrong place.

Website and Forum Troubleshooting / Moderator Issues
« on: October 02, 2008, 09:31:23 AM »
First off, thanks for making me a mod in Gen Fitness/Training Journals!  I appreciate it very much!

I think there were some errors in making new mods that were overlooked, though.

Firstly,  the injuries board has someone named Ken as the mod, 2x over.  The user hasn't been active in about a year.  I think you meant to make Ken, our lovable Chiro, the moderator...but something went awry.

Secondly, mods were changed for Gen Fitness/Training journals but not for any of the child boards.  It seems to me that the intent was to make me and ken the mods for Gen Fitness and all child boards and that I was supposed to be mod for training journals + the child boards there, as well.

If I am mistaken, let me know, just seems weird to change the main board but not the child boards.


Pics & Vids / Travis Noble makes CrossFit Main Page
« on: August 26, 2008, 08:05:06 PM »
Just giving him props.

Grats Travis, sick pic ;)

Hey all.

A couple of other guys and myself will be heading down to Colorado College for a jam.

Anyone is welcome to join us.  I anticipate that we will be starting around 5:30 again.

Call me when you are there 719-963-2200 and I will let you know where we are.  There's usually plenty of parking and Brian, Pedro and myself found some cool spots there.

Anyone is welcome to join.  I plan on working a lot of low impact flow work.

If you need anything else, gimme a ring!

CO Jams / Colorado Springs Training - Tuesday, 8/12/2008 5:30
« on: August 11, 2008, 02:02:16 PM »
Hey All,

I am going to be training down in front of the Antler's Hilton at 5:30 PM tomorrow.  I will likely be wandering around that area for a bit.

Anyone who wants to train or learn the basics is welcome to join me.  I plan on working much low impact balance and flow work.

I am going to be working:
1) Stair Kongs
2) Rail Balance
3) Rail QM (Cat Balance)
4) QM
5) Safety Vaults, forward and reverse

If this interests you, then feel free to contact me via PM or show up at the Antlers.

My Cell:

i couldn't find the original thread, probably because I didn't look too hard :P

I wanted to let everyone in CO know that I made some phone calls today about our beloved Cat Fountain and when it will actually be open.

I found out that Cat Fountain stopped running about 7-8 years ago.  Since the democratic national convention (DNC) is coming to town, they want downtown Denver to not look shitty -- so they want to have it up and running well before the convention starts, which is in August.

With that said, the definite projection date is Aug 1 and if that date is NOT met then the whole point of having it up and running by the DNC will be null and void.  So that is GOOD news because our date of the Aug 8-10 National Jam means that the fountain will be up and running and no longer fenced off!!!

But, will it be legal for people to be jumping and running through the fountain?  The answer is YES.

The original intent of Cat Fountain was so that people could walk through it, thats why there are all those little platforms there.  The bottom of the fountain will be filled with water and the little platforms act as bridges that people can walk through.  The guy I spoke with on the phone said that running and jumping on the fountain won't be discouraged, at ALL since this was the original intent of the fountain.

Precision Fountain should ALSO be up and running by Aug 8-10.  This means that precision fountain will now have water flowing down the stairs. 

Both fountains have no water spouts that shoot out.  All of the water flows down in a laminar fashion (meaning smooth and controlled).  The water will be flowing out of the top (and they will likely be replacing the grates..) and overflowing down the sides.  This means that you can still practice cat to cat and other cool techniques there if you don't mind getting wet.  The techs will also be harder to execute since water will be running all over, which means us CO Traceurs will be even more badass :P

The guy I spoke with has pics of the fountain running from the 80s.  He is going to send them to me via email and I will post them up here once i get them.

This is great news and now i am even more psyched to get this fountain up and running!

New York / nypk site down
« on: May 30, 2008, 06:40:20 AM »
NYPK site is down due to a domain expiration.

guess the 3 year anniversary was ALSO the 3 year lease time for the site :P

oh well, get that shit up and running

Consumer Whores / Need help on picking out a camera.
« on: May 25, 2008, 07:50:04 PM »
OK heres the deal.  I want a camera to record my movements for:

1) Self Coaching
2) To put together short videos for things like a sampler, etc.

Most of the time it will be in decent lighting, outside.  However, if i am inside in a gym or under a tree or something i would still like respectable quality...

I want to spend under 300 bucks but i know that might not be possible...

I found this camera, anyone have opinions on this one or another one that is a good value? Don't get too in depth because whenever i have this conversation i feel like i get into a 4 hour discussion about CCDs and the differences between DVD-RW, MiniDV and HDD capabilities.

Pics & Vids / Request: Your Backtuck Videos
« on: April 27, 2008, 08:02:15 AM »
OK here's the deal.

I just got my backtuck outside and I am experimenting with a few different techniques since i land low a lot of the time, over rotate sometimes, under rotate others.

I was looking for a compilation of backflips online and I couldn't find one.  If you know of one, please let me know.

My effort here is to obtain as many videos of people doing a backtuck as possible.  I would really appreciate a front view and side view.  The side view is more important to me.

If I get enough videos I will put them together into a compilation and create an uber-video montage of back tucks that will be very useful in analyzing people's movements and how to perfect the motion.

I appreciate your help!  If your backtuck is not good (land low, under or over rotate a bunch, etc), this would be a great video for me to have too.  It will show what causes things like under and over rotation.

Pics & Vids / Quadruple Kong
« on: April 19, 2008, 10:16:11 PM »
I was pretty awestruck, to be honest...

Texas / I'm coming to Houston
« on: April 10, 2008, 09:58:06 AM »
Hey all you TX traceurs ;)

I am going to Houston on business on April 27th - April 30th.

On the 27th, after my plan lands at around 5 PM, I will have all night to jam out and see how u texas train :P

If anyone is interested in getting together after 6 PM or so, let me know :)

I may have free time later in the week but i would need to check my schedule first :P

Suggestions - What can we do better???!!! / PM problems...
« on: February 23, 2008, 09:08:19 AM »
i have problems with PMs.  I can't receive them.  It says I have 2, but when I go to check them it tells me site not found.

any fix to this in the near term?

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