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Topics - James Cavin

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Hopefully someone will recognize the quote so that I don't look like an arrogant ass, lol.

GOALS A:
- 1 mile run (*barefoot) in under 6 minutes.
- 50 pushups without stopping.
- 10 pistols on each leg without stopping.
- 15 pullups without stopping.

Okay, so these goals are basically a small competition between my friend and I. These are going to take a while for both of us, but they are longer term goals and just for bragging rights.

*He will be running in shoes. I won't.

GOALS B:
- .5 mile sprint barefoot.
- 20 burpees with squat jump and good form.
- 1 muscleup
- 1 handstand pushup

These are my own personal goals. I have a LOT more, but these are the ones i'm going to focus on because I feel they will help me achieve all my others. Or at least nudge me in the right direction.

I was in pretty good shape over the summer. I am still able to do most of the vaults, but i've let myself get complacent. No one to blame but me. I used the excuse of having a pregnant wife and a 2 year old to justify my terrible eating habits and my entire day sessions of Call of Duty(Seriously, though, that game is like my heroin...). My kid was born last month and my wife and I both started a STRICT paleo diet about a week ago. It is going really well so far and i'm already feeling a LOT better than before.

I'm in the process of rehabbing a minor rotator cuff injury too. I'm staying away from isolation moves that put stress on the joint and i'm going to be trying to strengthen the whole shoulder girdle.

My workouts have been a mix between a parkour session and some MovNat/Methode Naturelle stuff. I like to do Quadrupedal Movement because once you have been doing it for a month or two you really start have fun with it. Also, my daughter loves to be chased around the yard while i'm acting like a monkey. I have 3 river stones of varying weight and size that I love to use for random lifting, throwing, and pressing.

The way I will be doing my workout is probably going to seem weird to some people. I'll be doing pushups, pullups, air squats/lunges, and some ab roller stuff every day. However, borrowing from Rip's SS, I am going to be fashioning my own kind of progressive resistance from it. For example, every day I will have a set number of reps of each exercise that is my target goal. That target goal is based upon my always increasing target rep range to failure. Today I did 50 pushups/squats. The reason for that is because I am doing a maximum of 10 reps at once on those exercises for 5 sets of 10 reps total. Tomorrow I will be doing 11 reps x 5 sets = 55 pushups/squats. I'm not sure how often I will up the rep number yet, though. This makes sense to me because it increases the total volume of my workouts while also slowly increasing my endurance. If it doesn't work, oh well. If it does work, good. It doesn't matter THAT much to me so long as I keep inching closer to my goals.

Anyhow, i'll post more to my numbers for the day and my workout tonight or tomorrow.

12/04/2010
Daily exercise numbers as of 11:41am:
Pushups = 50 (5 sets of 10 reps)
Air Squats = 50 (5 sets of 10 reps)
Pullups = 15 (5 sets of 3 reps)



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Diet / Alkaline Water?
« on: October 02, 2010, 07:30:18 AM »
I was at a local market yesterday and the owner gave me a little brochure on this stuff. Never heard of it before then.

I would think that if there had been any real scientific studies proving the worth of this stuff it would be pretty well known. Regardless, I won't be paying extra money for something that my sink gives me already...

I'm curious if anyone here has ever tried it?

4
So I tried my first workout modeled after a Hebert style PE workout.

Series 1
Walked/jogged 1 mile barefoot

Series 2
Pushups x 50 (20, 10, 10, 10)
Squats x 50 (20, 10, 10, 10)
I would do pushups first, then switch to squats. After squats I would go over and start lifting and then switch back to my next set of pushups again. I did this to keep my rest periods down to 0. It allowed me to keep going even on another workout.

Lifting - Lifted cinderblock and attempted to life my 80lb punching bag. Punching bag worked once...
Throw - Nice sized rock that I was able to throw with 1 hand. I would throw it with my right hand, across my body and then jog to it and do it again on the left side. I did this 12 times, or a total of 6 times on each side.

Series 3
Hanging from a tree limb for as long as possible. The tree limbs aren't completely straight so I would turn around and face the other direction so that both hands/arms got the same stress level. Then I did the same thing on 2 separate branches, both at different heights.

Balance Work - I had a 4x4 post and 2 cinderblocks. I stood both cinderblocks up and placed the post on the top hole of the cinderblocks. The blocks weren't very smooth so the post wobbled a bit while I stood on it. I thought this was probably better since it kept my center of balance moving the whole time and increased the work stress. Plus it was a lot of fun, lol.

After the balance work I went back to the tree and did pullups on uneven branches.

Series 4
Sprinted 40 yards barefoot.

So from here I was pretty much dead. The only real rest period I had the whole workout was when I was doing the balance work. Which i'm thinking was by design.

Tomorrow I plan on making it at least to the next Series.

For the 5th series, would it be acceptable to add QM or should I try to put that in with Series 3?

I've never done a workout like this so any help you guys can give me would be great.

5
Socialize / I'm pretty excited!
« on: September 25, 2010, 10:40:53 AM »
My wife, my daughter, and my in-laws are going camping tonight for the weekend. We decided we should take advantage of the great weather one more time before it gets cold. Today it is 74 and tomorrow it is suppose to be around 70 for the entire day.

http://www.travelok.com/listings/view.profile/id.5293

The pictures on that site look pretty amazing. After seeing how much potential this place has for some badass workouts, I decided to dust off my old climbing shoes and find my chalk bag. I'm gonna see how I fare at bouldering now that i'm roughly 30lbs heavier than when I climbed.

6
Arkansas / Aspire Gymnastic's Open Gym last night...
« on: August 28, 2010, 05:41:24 AM »
...someone mentioned last night that Gymnastics Joe's in Fayetteville has an open gym too.

Just trying to remember if it was on Thursday nights or not.

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Movement / I did my first kongs, but...
« on: August 26, 2010, 03:55:59 AM »
...i'm having trouble keeping my momentum going into the landing. It's weird, but here's the problem.

I can do the kong, but i'm thinking that I just don't have the rotation down enough to get my feet back under me completely for the landing. Every time I land, I end up nearly stopping my momentum completely. After doing this about 10 times yesterday, it started to become painful, even on the grass. It's like i'm landing at a 45 degree angle in the opposite direction or something. And after a while, my lower legs can't take it.

So i'm thinking that i'm just gonna revisit my landings a lot and drill the crap out of them along with drilling speed and lazy vaults, focusing on landing with that forward momentum. I'm just going to ignore monkeys/kongs for a while now that I know I can do them.

Do you guys have any tips for helping with this forward momentum problem? Is it a commitment issue? Speed issue? Technique issue? Combination of all these?

8
Diet / I just went to the local natural food store
« on: August 25, 2010, 07:53:40 AM »
And bought an organic fuji apple to try out.

Why has this been hidden from me for so long? That was the best damn apple i've ever had! Easily! Nothing even comes close to how good it was.

If all the organic food is this good, starting a paleo diet might be easier than I thought.

9
Socialize / I would just like to say...
« on: August 25, 2010, 07:51:51 AM »
...that it has been around 100 degrees here for a month now.

Last night a cold front came through for the first time. The high for today is 84 with a nice breeze all day long.

I guess that makes today one of the best days of the year.

Envy me. I'll be out running and practicing for hours today.  :P ;)

10
Socialize / Assassin's Creed Brotherhood
« on: August 20, 2010, 08:07:42 AM »
Please tell me that some of you XBox guys are gonna be getting this game?

It comes out in November. For those of you who aren't familiar with this, it is essentially the continuation of Assassin's Creed 2, but it takes place in Rome.

The cool thing about it is the multiplayer, though.

I'm really hoping that they have more than just a "deathmatch" type of multiplayer. It would be pretty awesome if there was something similar to the "Races" from Assassin's Creed 2. Then we could have a bunch of us on there actually having to find the most efficient routes to the end of the course.

Of course, we could probably just make our own "courses" in the game.

Anyways, it is definitely something you won't want to miss if you own an XBox or PS3 and enjoy parkour.

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APK Store / Products / Tutorial DVD
« on: August 20, 2010, 07:55:32 AM »
Not my real question, but as an aside, did you guys change the cover?

I was looking at the description because i'm bored to tears at work today and I saw this at the bottom of the page:
Quote
Bonus: In addition to video tutorials for many basic movements, the DVD contains Printable PDF Tutorials which you can take with you to your favorite training spot!


Is this new or will it be on the one that I ordered a few months ago?

The reason I ask is because i'm just now getting back into parkour after rehabilitating an injury from deadlifts(again). If I had a small portable dvd player, that would be awesome, but being able to read what i'm doing wrong or missing would be pretty helpful too.

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Injuries - Discussion / Peroneus Longus?
« on: May 12, 2010, 08:45:33 AM »
I was doing starting strength for about 6 months before I had to stop due to a back injury. During that time, I gained about 50lbs using GOMAD. I put on strength with linear progression steadily.

Recently, however, i've had some problems with a little pain on the outside of my calf, specifically when i'm in a squatting position on the balls of my feet, i.e. landing.

I've heard that this can be caused from gaining strength in your legs very quickly, causing the peroneus longus to tighten and weaken. This true?

Is there anything in particular that can help with it? Stretches? RICE? I don't wanna aggravate it to the point of no return. Thanks guys.

13
Parkour And Freerunning / This makes me feel old, lol...
« on: April 30, 2010, 12:12:43 PM »
I'm still a complete newb when it comes to parkour.

A month or two ago I started training in parkour for the first time and I was loving it. I had been doing Coach Rip's program for a while and was starting to lift pretty heavy. I took a short hiatus from all physical activities after straining my back. Unfortunately, I aggravated it further when I came back from my break.

Sooooo, i've since had to drop the heavy lifting and i've been concentrating on parkour and bodyweight exercises, cardio, etc...

What makes me feel old is that I have absolutely no desire to do most of the extremely difficult stuff I see so many traceurs doing. The idea of moving through an urban environment as efficiently as possible almost seems boring when you compare it to a lot of the free running stuff.

Anyhow, am I the only one that just enjoys moving with simple techniques like vaults and rolls? Maybe it is because i'm already 24 and I just don't have the energy that you younger guys have. Maybe i'm just lazy.

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Parkour And Freerunning / I just wanted to share this...
« on: February 21, 2010, 07:00:59 AM »
So that you guys could all be jealous.  :P

My wife wants to do parkour with me.  :o

That sad thing is that she'll probably be better than me because she's really athletic.

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Parkour And Freerunning / Google's Street View
« on: February 20, 2010, 03:09:58 PM »
Has anyone else used this?

I just found it today and it seems like a potentially great way to explore for some areas to do parkour.

I found a bunch for when i'm actually able to do something other than a basic vault and landing.

16
Arkansas / Fayetteville Area
« on: February 18, 2010, 11:07:48 AM »
I'm looking for some good spots to do some parkour in the area.

Anyone have any recommended places for a newbie to parkour?

I'd prefer some places I could work on small vaults, safe precision jumps and some cat leaps.

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Training Journals / Newbie Workouts
« on: February 16, 2010, 08:40:54 AM »
Hey guys.

I'm actually coming from a Starting Strength background. I'm sure a lot of you guys are familiar with Mark Rippetoe's program. If not, you should get aquainted.

I recently found out that i'm going to be doing a lot of transporting of detainees and such. Until then, I was only doing strength training with absolutely 0 cardio. I put on 55lbs in the course of getting a hell of a lot stronger, but I feel it was worth it.

I have a really high metabolism so cutting out the GOMAD and doing more cardio specific routines will likely have me down to a better weight within a few weeks.

So... i'm an avid hater of running. It is boring and I can never stick to it. I decided to look into some parkour stuff and I liked what I saw. I've had an interest in parkour ever since seeing Daniel Ilabaca on tv, back in the day. I'd really appreciate it if someone could direct me to a more parkour-oriented workout schedule for the days i'm not doing my squats. There seems to be a lot of different things on this website, but none of it seems too structured.

Mark Rippetoe has forever ingrained the importance of squatting into my soul, so you'll likely be seeing them at least twice a week. You just can't go wrong with them. Aside from squats, i'll also be doing bench press, overhead press, and deadlifts, though all less frequently than the squats.

Now, on to the good stuff.

========================================================
02/16/2010

Squats 215x3x5
Bench Press 175x3x5
QM - Lope, Alligator, Gallop, Alligator-Gallop Hybrid
Dips - 3x fatigue
Kipping Pullups 3x fatigue
========================================================
On my next workout I think i'll add in some broad jumps and landing technique. I might add in some rolls, but those shouldn't be a problem due to lots of judo, aikido, and grappling rolling.

Aside from the exercises listed above, the only ones I can think of that would be useful would be burpees, squat-jumps to pullups, plyometric jumps, leg raises(or pretty much any other abdominal workouts), and lots of balance work.

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