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Topics - Chris [.5gibbon] Stevenson!

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1
Diet / inflammation and coconut oil
« on: January 25, 2011, 01:10:10 PM »
hey me again.  so as some of you know i have been trying to up the caloric density of my meals for weight gain reasons.  one way i have been doing that is to add coconut milk to my whole milk which i drink after every meal.  i figured this would be awesome because it is highly caloric, super high in saturated fat, cheap, and delish.   come to find out, coconut milk may be highly inflammatory...  is this true?  http://nutritiondata.self.com/facts/nut-and-seed-products/3114/2

2
Diet / need help supplementing
« on: January 24, 2011, 10:29:25 AM »
hey guys!  well first off my diet is good. whole foods. lots of meat, good fat, and vegetables.  i only supplement fish oil and creatine at the moment. i just got another part time job from 10pm to 4 am moving boxes at ups.  i weigh 160 and would like to weigh 170, but i have a hard time getting enough calories as it is.  anyway, mondays and wednesdays i will not be able to eat from 1:30 pm to 4 am and i will be getting about 3 less hours of sleep per night every week day.    sooo im wondering if there are any good weight gain shakes that don't get all their calories from useless carbs?  its pretty obvious to me that i will need to start supplementing if i am going to keep and/or gain any weight. right?

3
Oklahoma / strength is happiness
« on: January 11, 2011, 07:01:06 PM »
http://www.youtube.com/watch?v=PxZ6O5MqCq0  hey guys i thought some of you might like to see this if you have not already.  some of his form is a little off, but its the mindset i find most interesting. 

p.s. i would prefer this to stay in the OK forums as i do not know who posts in the pics and vids section and who doesn't.

4
Diet / creatine
« on: November 12, 2010, 03:04:28 PM »
yet another question  ::)  i have temporarily changed my goals and im tring to gain about 10lbs for interviews with the fire department and local gyms.  im focusing on sarcoplasmic hypertrophy (westside for skinny bastards III) and my diet is right were it should be, but i want to start taking creatine to speed up the process.  i took amplified creatine 189 from gnc back in highschool and gained quite a bit of weight, but it was expensive as hell so im wondering if any of you guys know of a better brand. 

5
Diet / carbs and protein synthesis
« on: November 09, 2010, 02:56:10 PM »
im a little confused and im wondering if you guys can help me. i keep hearing about how carbs (especially high GI carbs like potatoes, honey, bread, ect.) are so terrible.  i understand that carbs are bad if eaten out of proportion to protein, fat, ect. because it will cause an insulin spike and thus be stored as fat. i have even heard of people on these forums completely eliminating them from their diets... if eaten with protein and fat (say a burger, sandwich, steak and potatoes, eggs and toast, ect) why would carbs be bad if they assist protein synthesis?   i was taught a long time ago to intentionally spike insulin levels with high GI carbs while eating high protein and fat foods to help in muscle building.

6
Diet / fish oil anti inflammatory
« on: October 31, 2010, 04:21:05 PM »
i tried using the search an didn't find what i was looking for.   i know fish oil is tha shiz for a lot of reasons and i usually take like 3-4000 mg a day, but i have never really known how much to take to really get the anti inflammatory benefits.  i usually take 4 right before bed, but what should I do?

7
Oklahoma / OKPK training logs
« on: October 16, 2010, 01:39:56 PM »
this is a place to put your link to the APK training logs.   keeping track of your training is a useful tool to help you progress, a way to motivate others, and a good way to get tips on your training.

8
Diet / first cold pressed EVOO
« on: October 03, 2010, 06:10:20 PM »
quick question.  is there a difference between cold pressed and first cold pressed olive oil?   i spent like 15  bucks for a bottle at akins that said cold pressed only to find out walmart sells first cold pressed for like 8.  also i tried google, but i don't trust it on this one

9
Diet / saturated fat question.
« on: September 28, 2010, 12:10:39 PM »
so basically i know saturated fats like animal fat, lard, butter, coconut oil, ect are really good (because i have heard people much smarter than me say so) but i can't find out exactly why.  does anyone have a short and sweet answer why saturated fat is good?  the reason i ask is because i want to convince my family to stop cooking with vegetable oil margarine and crap like that.

10
Tips - Cool stuff in these forums / local training logs?
« on: September 21, 2010, 08:10:24 PM »
hey i am a moderator (or admin or something  ::)) for oklahoma's local forum, and some of the guys have expressed interest in creating another sub forum underneath the jams section at the top  where each member of the local community could start their own training log.  i think this sounds like a really great idea, but i have no clue how to go about setting something like that up.  do you?

11
Oklahoma / new stretching routine
« on: September 14, 2010, 05:15:18 AM »
hey guys i made a video of my new stretching routine.  i think every traceur should have a good stretching routine
http://www.youtube.com/watch?v=YO2OWwttYWA

12
Injuries - Discussion / chronic iliotibial band syndrome
« on: September 03, 2010, 09:35:45 AM »
hello! i have been battling itbs for about a year now and its not getting any better.  i have tried to treat it myself with myo, trigger point therapy, stretching, icing, rest, ect and it didn't work so i went to a PT and they basically reminded me i had itbs, gave me some stretches from youtube and charged me a ton of money for it and once again it didn't get any better.  for the last few months (after therapy) i have persisted with my routine and its still the same.  i can't afford any more "professional" help and im getting desperate.   i found this article online stating some pretty interesting things and im wondering what you guys think about it.  its going to be expensive for me right now, but if you think its not BS il get the full version. http://saveyourself.ca/tutorials/iliotibial-band-syndrome.php

13
Oklahoma / okpk conditioning classes
« on: July 28, 2010, 08:44:26 AM »
several people have been showing interest in reviving the old okpk classes and i have been doing a lot of thinking about it.  i think im willing to open up my garage gym to the public and teach a two time per week strength and conditioning class.  the old conditioning classes worked out really well until financial and personal issues got in the way, but now i feel i am much better prepared for a class and even more knowledgeable in the subject of strength training. however before i start the process of planning out class schedules and purchasing more equipment i think it would be wise to see how many would be interested in attending. 

(edit: here is my write up)
OKPK’s Strength and Conditioning Class

            Hello, my name is Chris Stevenson and I will be teaching OKPK’s strength and condition class.  I am a co-founder of OKPK and I have been training parkour for over five and a half years.  During my years of parkour training, I have become very interested in the subject of sports science especially in the field of strength, athletic conditioning, and nutrition.  I have studied personal training, anatomy, physiology, and nutrition for over 3 years, and I am a licensed EMT working toward a degree in paramedics. I have two years of experience as a parkour coach and I also led a parkour conditioning class during that time.  I love parkour and I love conditioning so that is why I have created a strength and conditioning class for local traceurs interested in becoming stronger, faster, and all around better prepared for parkour.

   The Oklahoma parkour strength and conditioning class will be a two day per week class lasting one and a half hours per day.  The fee will be $40/ month (only 5 dollars a day). The class will begin with the OKPK warm-up, followed by conditioning for that day, and finally ending with stretching.  During the class we will cover issues ranging from proper technique to the best post-workout nutrition for quick recovery.  Each class will consist of two to five students to insure optimum time and attention for each individual and to best utilize limited space, equipment, and time.  A second class will be made available to accommodate further demand. 
 
            It is mandatory for all students to successfully complete the introductory training program to insure that each individual is physically prepared for the intermediate program.  Therefore, the objective of OKPK’s beginner strength and conditioning class is to focus on unilateral movements to equalize muscular imbalances that could cause improper form and thus injury during the intermediate lifts.  The beginner class also focuses primarily on strengthening the posterior chain of the lower body to correct and/or avoid quad dominance which often occurs during parkour training due to the need for traceurs to always stay on their toes.  This class will be twice weekly and should take 4 weeks to complete. 

            OKPK’s intermediate strength and conditioning class is designed to take advantage of the novice effect through bi-weekly linear progression.  The main objective of the class is to perfect technique and maximize strength on the 6 golden lifts: squat, bench, dead lift, overhead press, pull-ups, and dips. We have also incorporated variations of the box jump and sprint to increase the athlete’s speed and power.  This class will meet twice weekly and should take 3 to 5 months to complete depending on the athlete’s genetic potential. Upon completion, athletes will have fully maximized their linear progression and will be ready for the advanced class. It is useless to progress to an advanced level if one has not yet maximized their genetic potential on the 5 golden lifts.
            OKPK’s advanced strength and conditioning class will be for those who are looking to further increase their strength gains after the novice effect has lost its usefulness. During this program we will be using a much slower weekly linear progression to eliminate weaknesses and strengthen our lifts from the inside out, so to speak.

If you are interested in signing up for one of OKPK’s strength and conditioning classes or if you have any questions  you can give me a call at (405)-306-6532 or e-mail me at ninjastevenson@yahoo.com

14
Oklahoma / okpk meeting
« on: July 15, 2010, 07:42:42 AM »
I think we need to have a meeting, boys.  First of all, there are a ton of new people coming out to train with us and I feel like there are a lot of us who are slacking and/ or lacking in our knowledge.  I know there are several people in OKPK who train with and teach parkour to newcomers pretty regularly that really don't yet have things figured out for themselves.  I have seen plenty of “traceurs” claiming to be a part of OKPK who skip warm-ups, don't condition at all or properly, have poor technique, and are disrespectful to their environment and the people in them. These are also some of the same people who train with newcomers and directly or indirectly pass on this type of behavior. This is the type of behavior that gets people kicked out of training spots (bricktown) and gives OKPK and parkour in general a bad name.

So with that said I want to clear up a few misconceptions and then get a date figured out when we can all meet and go over some things like warm-ups, conditioning, and technique.

first, the mission of okpk has always been to spread the positive image of parkour to new traceurs including safely, respect, and knowledge of proper training habits.  If you find you do not meet that description you are either new and trying to become a member of OKPK or you should not affiliated yourself with OKPK.

Also, as I have said in other threads, the traceur motto is to be strong to be useful to others and yourself.  If you are the type of person who likes to puss out of doing warm-ups, stretching, conditioning, and progressive technical improvement, maybe you should consider the possibility that you are a bad traceur. Maybe you should even consider quitting, because parkour does not need any more pussies who want to impress their friends with some cool tricks, but don’t have the balls to put forward what it takes to be a true traceur. ;D


15
Oklahoma / cheese sauce!
« on: July 06, 2010, 05:41:54 PM »

16
Oklahoma / myriad botanical gardens closed
« on: April 28, 2010, 06:05:23 AM »
yup the gardens are now closed to the public. they will ask you to leave if they see you on the property.  they will be leveling the place within a year.  :'(

17
Oklahoma / warning to okpk
« on: April 20, 2010, 06:26:59 PM »
OKPK does not condone reckless behavior, trespassing, or vandalism.  if you find you are practicing these behaviors you are a) doing it apart from OKPK b) not practicing parkour or freerunning and c) putting yourself at risk for serious consequences including serious injury, possible death, negative publicity, and punishment by the law.

if you find you have fallen subject to any of these consequences due to behaving in a way that is not condoned by the true nature of parkour and OKPK then you should take responsibility for your own actions and not blame it on something or someone who has nothing to do with your inappropriate behavior.

examples:
After being stopped by authorities due to being reckless/ putting yourself or others in danger, trespassing, or vandalizing property, you should never tell them you are practicing parkour or freerunning.  As soon as you make the decision to do any of the above actions you are no longer practicing pk/fr. You are simply being an idiot.

You were balancing on a ledge while looking at a roof gap and you accidently fell and now you are in the hospital. You were being reckless and trespassing thus practicing activities which are not a part of parkour or freerunning.

p.s. if you were playing checkers at the park and someone asked you what you were doing you would not say practicing parkour or freerunning because playing checkers has nothing to do with either. 

18
Parkour And Freerunning / sports survey please help!
« on: March 28, 2010, 05:53:03 PM »
hey guys im writing a paper about sports injuries and conditioning. i have to conduct a survey to base my info from and i need your help.
first, i would really appreciate it if you could answer the following questions either as a response or over pm if you would rather. second, please answer the questions honestly and don't try to sound like a BA because the results will be presented anonymously and i really don't care how cool you are   ::)


1.       What age group are you?

               5-10, 11-15, 16-20, 21-25, 26-30, 31 or older

2.       What sports do you practice?

 

3.       When did you start sports?

1 year ago, 2, 3, 4, 5, 6, 7, 8, 9 or more

4.       How often do you practice sports per week?

                1-2 hours,  3-4, 5-6, 7-8, 9 or more

5.       Do you condition for sports?

 

6.       When did you start conditioning for sports

 

7.       How often do you condition for sports per week?

 

1-2 hours, 3-4, 5-6, 7-8, 9 or more

8.       What type of conditioning do you do?

Technical (conditioning through practice), body weight, weight lifting

 

9.       Have you ever had any sports related injuries?  If so how many and what was injured?

 

 

10.   If so, approximately what dates were you injured?

If only one) 1 year ago, 2, 3, 4, 5, 6 or more

If two) 1 year ago, 2, 3, 4, 5, 6 or more

If three) 1 year ago, 2, 3, 4, 5, 6 or more

If four) 1 year ago, 2, 3, 4, 5, 6 or more

If five) 1 year ago, 2, 3, 4, 5, 6 or more

If six) 1 year ago, 2, 3, 4, 5, 6 or more

If seven or more when?

19
Oklahoma / sports survey
« on: March 28, 2010, 05:50:09 PM »
hey guys im writing a paper about sports injuries and conditioning. i have to conduct a survey to base my info from and i need your help.
first, i would really appreciate it if you could answer the following questions either as a response or over pm if you would rather. second, please answer the questions honestly and don't try to sound like a BA because the results will be presented anonymously and i really don't care how cool you are  ::)


1.       What age group are you?

               5-10, 11-15, 16-20, 21-25, 26-30, 31 or older

2.       What sports do you practice?

 

3.       When did you start sports?

1 year ago, 2, 3, 4, 5, 6, 7, 8, 9 or more

4.       How often do you practice sports per week?

                1-2 hours,  3-4, 5-6, 7-8, 9 or more

5.       Do you condition for sports?

 

6.       When did you start conditioning for sports

 

7.       How often do you condition for sports per week?

 

1-2 hours, 3-4, 5-6, 7-8, 9 or more

8.       What type of conditioning do you do?

Technical (conditioning through practice), body weight, weight lifting

 

9.       Have you ever had any sports related injuries?  If so how many and what was injured?

 

 

10.   If so, approximately what dates were you injured?

If only one) 1 year ago, 2, 3, 4, 5, 6 or more

If two) 1 year ago, 2, 3, 4, 5, 6 or more

If three) 1 year ago, 2, 3, 4, 5, 6 or more

If four) 1 year ago, 2, 3, 4, 5, 6 or more

If five) 1 year ago, 2, 3, 4, 5, 6 or more

If six) 1 year ago, 2, 3, 4, 5, 6 or more

If seven or more when?

20
Oklahoma / recovery 101 article
« on: March 19, 2010, 08:11:46 AM »
http://www.elitefts.com/documents/recovery_101.htm

i found this article this morning and its pretty sweet! im sure some of you already knew some of this, but some of the ratios were really helpful to me.

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