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Topics - Patrick Witbrod

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Pics & Vids / DC Madness - The Tribe
« on: June 25, 2012, 02:29:50 AM »
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One of my new favorite videos! I love how there is awesome movement without them having to be 30 ft in the air. 

Kansas / People in Kansas City
« on: June 20, 2012, 08:34:58 AM »
Hey is anyone in Kansas city area? I know someone who moved there recently and was looking for some contacts?

Parkour / Getting feet up
« on: February 27, 2012, 05:07:22 PM »
So I've been working on kongs for a while and I'm ok but I'll never be able to get the distance I want without fixing my feet.

 I understand the difference between a punch and a split foot take off but I can't get my feet up. Some people I've seen can get their feet almost 45 degrees from their head. Mine can't go beyond maybe 15-20 at best. What can I do to get my feet up?

Training Journals / Patrick's training log (comments welcome)
« on: December 02, 2011, 02:07:19 PM »
So I'm starting one of these. I want to try and train something every day I'll eventually start adding my diet here as well.

Yesterday I went and trained outside. Drlled vaults, tick tac to cats, climbups an nailed a mini course I've been failing for a semester.

Then I went to the gym after being gone for month.
Squat 115 x 10
           125 x 5
           135 x 5
           145 x 5(all easy I just took it easy after being out so long)
             Between each set I stretched and did 5 pull ups
Deadlifted for the first time
Warm up with bar
 95 x 5
135 X 5
Not much but I have never done it before and had no idea where to start.
Then because I didn't want to stop
Two sets of 10 curls with 70lbs
10 bw dips followed by 9 dips bw+15 and ten more bw and 10 pull ups
Then ABS with oblique v ups with 25 lbs 50 leg raises  and l-sit for Max time. Don't know what that I cause I didn't have a timer.

Then went upstairs and worked on rolls, handstands, and wall flips.

So I know that this is very messed up. If I had more money I would buy starting strength or Stevens book but I don't. Anyone have any tips for me as far as weight training goes. Are there any good free workouts I can follow online.

And I know that I'm not supposed to work everything in one day but it felt great to be doing something and I couldn't stop.

O and I'll add my measurements when I can take them. Resting BP and HR weight height and so day cholesteral and bf percent.

Also are hang cleans effective I like doing them but do they serve a purpose? And are jump squats dangerous or useful?

Parkour And Freerunning / "Être fort pour être utile"?
« on: September 04, 2011, 05:30:14 PM »
"Être fort pour être utile" we have all herd it and we have all herd about the connections between Georges Hébert and Parkour. More specifically Hébert's "méthode naturelle" and "parcours d'entrainement."

Everyone always claims that doing Parkour makes them more useful. In actuality how many of us have taken the time to judge how useful we really are? What skills besides Parkour do you have? If you lived in New Orleans, Joplin MO or in one of the states flooded by hurricane Irene would you really be that useful? In an emergency situation could you administer basic first aid, could you help someone with a broken foot get out of harms way, could you carry an unconscious person to safety?

Even in everyday life if you were walking down the street could you stop a mugging or a sexual assault? Could you provide accurate descriptions of people to the police, change a tire or administer the Heimlech maneuver. Just because you can get someplace doesn't make you useful. In many cases it makes you another liability to emergency services. A liability that is not worth the risk to anyone unless you are doing some good.

I say all this not to dissuade you from training in Parkour to be useful. In fact I am trying to do just the opposite. We as traceurs and traceuses have the ability to do a lot of good. In an emergency situation we could safely reach areas that many people are not trained to do without help or specialized equipment. (Only in extreme emergencies should this be attempted!) Because of this we should be prepared for such an event. So go sign up for more training. Take a search and rescue class, take basic first aid, sign up for your local CERT. Even learning basic survival skills can be the difference between being an asset and a liability.

How useful are you? Do you know any first aid, are you trained in self defense, do you know how to safely judge if you can move a person, can you provide basic necessities (i.e food, water, shelter and first aid) for yourself or others. Are you a certified lifeguard, do you have a plan for what you are going to do if disaster strikes? Does your family know your plan? To those of you with kids this is especially important.

I'm not saying that you have to be able to do all of these things. In the end you decide what is useful to you. So tell us. How useful are you? They don't have to be listed here it can be as simple as knowing how to change a tire all the way to how to treat a sucking chest wound. Tell us what you can do that would be useful in an emergency and tell us what you could do to make yourself more useful.   

Here are some good links:
Red Cross training locator:

CERT locations and information:

FEMA information:

Here is my skill list: Basic first aid with some advanced skills, ability to carry a person safely and decide if it's necessary to do so, basic woodland survival (i.e. hunting, making fire, building shelter, direction finding), Martial Arts training, proficient with many types of firearms (Rifle, pistol, shotgun), construction knowledge including electrical systems, welding, and basic mechanic skills.

Some of the things i'm doing to make myself more useful are: taking a wilderness survival course through the army ROTC at my college as a refresher, training to become a lifeguard, searching for more first aid classes, trying to get stronger in everything I already do preparing to sign up for CERT.       

Also feel free to discuss how useful Parkour really is or isn't or does or doesn't make you more useful.

Parkour And Freerunning / Parkour in the Dictionary
« on: August 28, 2011, 07:22:02 PM »
     If you all recall a back in 2010 Parkour was added to the Oxford English Dictionary. At the time one could not find the definition given to it by the fellows at OED for free on line. To refresh your memory click                                                             

    Now the definition is available.  According to the OED Parkour is "the activity or sport of moving rapidly through an area, typically in an urban environment, negotiating obstacles by running , jumping, and climbing."

   Before you get to excited there is another definition that was recently added to Webster's dictionary. That definition is as follows "the sport of traversing environmental obstacles by running, climbing or leaping rapidly and efficiently."
    The questions I pose to all of you is simple. Do either of these definitions match what you think Parkour is? This shouldn't turn into a heated debate over what Parkour is just discuss what the dictionaries could have done better. Also, which definition, if any, follows what the founders wanted Parkour to be? Lastly, which definition do you think most closely resembles the APK community definition which is found here

   So go ahead tell us what you think of the definitions. Or if you think Parkour even needs a definition.

(Note to Mods: Mark wants this topic hear just make sure that it stays about the questions above and that no one attacks anyone else for their opinions or for re-stating them. I'll delete the txt in parentheses after a day so that it looks clean.)



In the Media / World's Dumbest
« on: April 02, 2011, 07:16:42 AM »
So this is right up there with the 1000 ways to die.
Worlds dumbest on "Tru TV" just what we need.

I'm touched though generally they don't have full mini segments dedicated to one sport. 

Missouri / Rolla PK in Springfield
« on: March 19, 2011, 08:28:46 PM »
So I'm posting this here in case anyone in springfield wants to meet up. We plan on being at founders park Friday at around two for a very long time. If you want to meet up there. PM me and let me know to expect you. There will be two of us for sure and hopefully two others. Hope to see someone there.


Parkour / Lazy Turn?
« on: March 17, 2011, 05:07:52 PM »
Has anyone every heard of this vault before. It just looks like a combination of a lazy vault and a turn vault.

It's at 1:07 here --->

Any tips on doing it. If so how about teaching it. I have a kid that really wants to learn it and I can't find a good tutorial. (I did teach him a climb up from a cat so he can do that now a lot easier.)

Parkour And Freerunning / Julie Angel Blog and Book
« on: March 15, 2011, 07:53:26 PM »
So most of you have probably heard of Julie Angle. She has made a lot of parkour videos showcasing many of the greats in Europe. Apparently she is getting a P.H.D in Parkour to do so she is writing a book. Here is a preview in her blog. I'd like to see some interesting discussion about this. Let's keep it civil.   

Pics & Vids / Pick
« on: March 10, 2011, 09:27:27 PM »
So two things.

One, this doesn't look like it's very difficult but it's about 12ft tall. This wall is pretty close to my limit. Whats odd is I did it one day no problem and then yesterday and today I couldn't get the distance up the wall.

Two, I was very tired and sore. I had trained hard for two days in a row so my legs were not up to their full power.

I'm showing you this because I pushed myself and I think it showed in the picture. I was pretty proud that I was able to do that.

So without further adieu.

So I look kind of intense. anyway comments?

Missouri / Rolla Parkour
« on: March 08, 2011, 11:34:57 AM »
     So again another announcement. My friend and I are starting Rolla Parkour.

    Rolla Parkour's mission is "To ensure the discipline of Parkour is communicated effectively to the citizens of Rolla and central Missouri and to provide a safe, friendly environment in which to learn."

   I felt that with the people in Rolla already "practicing parkour" it was necessary to release early. There is a group of people that Smaran and I met after deciding to start this organization that feel parkour is "all about getting on roofs." I don't believe anyone wants it portrayed that way.

   We will be working all week to get our Facebook page how we want it. Expect more news in the coming weeks as well as news of our first Jam by the end of April. If you (is anyone still here?) has any questions or live in the Rolla area and are looking for training partners send me an email at or visit our facebook page (under construction) at!/pages/Rolla-Parkour/169939103036199?sk=info please add us. We appreciate any and all support.


Patrick Witbrod
Rolla Parkour Founder       

In the Media / Another college article
« on: March 03, 2011, 08:23:13 AM »
So this was written by my training partner. It's good publicity but not perfect there really hasn't been a perfect article that I've seen. It's good for us though because we are trying to get set up to launch Rolla parkour and we'll need more people over the summer.

Anyway just give your thoughts as usual. ( o and 10 to 15 includes people that just come and watch there are only 6 that train.) also you get to see a pic of me.  :)

National Jams / American Rendezvous 2!!!!
« on: March 01, 2011, 12:42:34 PM »

Just posted today on there new website. Thought I would share. Well worth the push-ups.

Parkour And Freerunning / 1000 muscle up challenge at PkGens.
« on: November 30, 2010, 05:02:24 PM »

I just thought that this was neat of them to try especially for a good cause.

Diet / another supplement thread
« on: November 02, 2010, 08:21:17 AM »
I did use the search bar for vitamins and for supplements. Most pages had something about them so it was impossible to wade through all of them. This is the new one I made.

So I have been doing research on vitamens and supplements for the last couple day and decided that I should take the following

a multi-vitamin
and possibly MSM.

Fish oil for obvious reasons, Glucosamine for joint health. I am a lot more active then I used to be and have had knee and ankle trouble for a lot of my life. I have corrected my walking, shoes and I will start strength training as soon as the bone bruise on my knee goes away (not parkour related injury. I ran it into the corner of a table while it was bent so it hit between the joints.) But I am in several joint stressing activities and thought it may be a good idea. A multi-vitamin to make sure i get everything that I need and I used to take one but stopped after I moved to collage. MSM because I recently hurt my tendon and wanted to make sure that I would from now on keep it at optimal health. And I saw Steven suggested it in another thread specifically about that.

Several questions now. I have looked online and all the "guides" to choosing a good supplement take you to a particular brand, aren't very helpful and the brand isn't  what I am looking for and look shady. 

So first how do you choose a good brand or particular supplement or are there any particular brands you would recommend? Because I trust you guys to give me a good one. (I would still like some guide lines so I can choose them myself someday)  Also would these be good choices of supplements to take in general or would you suggest something else?   

Any other helpful comments would be appreciated.

Consumer Whores / New Parkour Tabi
« on: October 30, 2010, 09:43:01 AM »
So I was looking at a website that was in blackbelt magazine to see what kind of clothes they have. Well the answer is expensive. But today I found out that they have these they are fairly new to the market and they look well I'll let you decide....

and the grip

So they look ok. Very steam punkish... They are for a very particular group of people but the grip looks great. I also like that you can give them the exact size of your foot. They are very pricey though. Here is the original webpage. Take a look at some of he other stuff too. If only for laughs.

EDIT!!!!: the black looks much better!!

In the Media / Parkour in the dictionary!!
« on: October 23, 2010, 07:53:40 PM »
    Well traceurs it's finally time to throw out those old out-dated Websters dictionaries and trade it in for a new model. According to our friends across the Ocean at Parkour Generations....

               "Long overdue, the words Parkour and Freerunning have now been entered into that bastion of the English language,
                the Oxford English Dictionary. The original application for the words to be recognized was made by Parkour UK
                almost two years ago, and finally it has come through - the definition, subject to input and revisions from the
                bods at the OED, is definitely not perfect but it's a major step for the discipline in terms of recognition."

    While it may give a very narrow portion of what parkour is and has become to all of us it is still something that should be celebrated. Nothing is perfect so while we may not agree entirely with the definition (I couldn't find it) we should still be happy it is there.

    Why is this important? To us it really isn't but to everyone who doesn't practice it could be. As traceurs we can now use reference for a static basic definition of parkour to people who ask us what we are doing but have no real interest. It can be of great use for school reports and speeches and I am sure it has many other uses.  

    Regardless of how you feel about a printed definition that could define how the world looks at us you must remember that it is not entirely the dictionary that gives words their meaning. It is up to us just as it has always been to provide the connotation that the words parkour and free running will have. We don't want to give people the image of a bunch of punks or daredevils. Similar to the connotation prescribed to skateboarding.

    Last this definition changes nothing. We should not make it out to mare then it really is. It is a news worthy event and something we should be proud of.  There are still many "words" that are not in the dictionary. I just took this as an opportunity to once again explain the role each of us plays in promoting our art.    

In the Media / Royal Visit
« on: October 21, 2010, 07:50:47 PM »
So I know this doesn't have much to do with American Parkour but it is still pretty awesome.

I found this on the PKgens website here is the link to all their news.

A Royal Visit...

Yesterday saw a royal visit to the world of parkour as we recommenced sessions for the London Youth Organisation ! and Islington Council at the Peel Institute: HRH Prince Philip, the Duke of Edinburgh, visited the centre and observed the class in action and seemed to like the look of the training going on. Now we don't expect to see the royal family attending an outdoor class anytime soon, but it's nice to know they have an eye on things ;)

Thursday 21st October 2010

I just thought I should share this.

Parkour And Freerunning / PARCOURING??!!!?? world challenge.
« on: October 04, 2010, 06:37:19 AM »
Ok so to get so good youtube videos I have urban freeflow on my facebook. Well for the last few days I have been seeing videos and updates from an event which I swear is called the Parcouring world challenge. So not only is it competition which I know many people are against but they use Parkour as a verb.

I don't have time to find out anything about it I have to go to class but I thought you would want to know. here is the link to the video that I saw.

This is the actual website

Edit: I guess it is a little better because it is parcouring instead of Parkouring. I say this because it is misusing the french word parcours. Which as most of you know means course and was used by David Belle's friend to coin the term Parkour. That being said It may not be any better especially if you see the website. 

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