Shkitzelbaugh
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« on: July 13, 2007, 08:19:39 PM » |
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My name's Ryan Brown and I've been training parkour since February of 2007. I'm 17 and I just graduated Highschool in Raleigh, NC. I'm about to enroll as a freshman at Appalachian State University in NC. I've been interested in general fitness training since I was around 14 when I started lifting weights. As I began to see progress from weightlifting I realized to continue my ascent I'd have to clean up my diet and start doing cardio, so I started running. So by the time I began my parkour training I was already in good physical shape.
A few other general things about me: I've done theatre all through highschool. My theatre teacher went all out on a production of Tarzan we did just before I graduated. We had vines and scaffolding set up on the stage for scenery and my friends and I had A TON of fun training for the show and I decided to do some reasearch and integrate some parkour techniques. (I had heard of freerunning before) I'm also a stand up comedian. I work at Goodnights comedy club in Raleigh, NC and perform there twice a month. I plan to make stand up comedy my career which will go quite well with PK b/c it will have me travelling through cities all across the nation.
For the most part my training consists of the WOD which i've been doing for the past few weeks since summer started. I'm also training the planche progressions consistently and one of my greatest accomplishments in my short time training PK is a 34 second handstand record.
So, welcome to my log.
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"The thing I like most about this country is that, in a pinch , when things really get tough, you can always go into a store and buy some mints."
-George Carlin
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Shkitzelbaugh
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« Reply #1 on: July 13, 2007, 10:04:57 PM » |
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Training Goals60 second Tuck Planche 5 Bar Muscle ups Kong to Rail Precision level to level kong to precision Front Flip on flat ground outside BUILD SOME PARALLETTES Today's AccomplishmentsToday I was taking a recovery day for my upper body. I decided to go for a barefoot run focusing on the form. I went three miles and my calves were very taxed. I'm not sure how regularly I can run barefoot in the future though due to the typical NC summer heat. I stretched and did my wrist rice that gear/steve suggested to reduce wrist pain from training the planche. I try to do the rice 2-3 times daily and I'm already feeling it's benefits after 4 days. For anybody else interested in reducing wrist pain and increasing wrist/forearm strength for gymnastics skills, read here: http://www.americanparkour.com/smf/index.php?topic=5061.0
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"The thing I like most about this country is that, in a pinch , when things really get tough, you can always go into a store and buy some mints."
-George Carlin
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Shkitzelbaugh
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« Reply #2 on: July 14, 2007, 09:52:33 PM » |
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Today's Accomlishments
I woke up at 9 to go out on my friends boat and we were out on the lake for a few hours, 20 minutes of which I spent wakeboarding which always leaves my legs and lower back very exhausted. I came home and did my 60 second tuck planche holds and did the WOD from Thursday. It took me around 17 minutes and I only did 8 HSPUs where it called for 10 due to the fact that I didn't want to hit technical failure early in the workout. I only got to the wrist rice once today.
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"The thing I like most about this country is that, in a pinch , when things really get tough, you can always go into a store and buy some mints."
-George Carlin
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Shkitzelbaugh
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« Reply #3 on: July 15, 2007, 05:23:43 PM » |
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Today I went to Boone, NC to visit my sister, a senior at Appalachian. I had a bit of a sore throat last night and today upon my arrival in Boone, I have a full fledged cold! It sucks especially b/c I really wanted to scout out good PK spots seeing as how i'll be training here for the next year.
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"The thing I like most about this country is that, in a pinch , when things really get tough, you can always go into a store and buy some mints."
-George Carlin
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Shkitzelbaugh
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« Reply #4 on: July 16, 2007, 06:31:43 PM » |
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Today's Accomplishments
NOTHING!!
I still have a Cold in Boone, NC. I tried to do the APK warmup and I felt fine everywhere except for in my throat. When I started having to breathe heavy, it hurt like hell. I did get to walk around the campus today and saw some pretty good training spots where I'll be spending the next year before I transfer. So, I'm hoping tomorrow I'll be able to train.
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"The thing I like most about this country is that, in a pinch , when things really get tough, you can always go into a store and buy some mints."
-George Carlin
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Shkitzelbaugh
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« Reply #5 on: July 17, 2007, 10:20:11 PM » |
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Today's Accomplishments
Ok, today I didn't do much of anything AGAIN! I go back home tomorrow and my throat is almost no longer sore. So, I can get on my regimen, build some parallettes and in general continue to improve my PK.
GOOD NEWS!
My sister's roommate is a gymnastics coach (I can't believe I didn't find that out until now) and she said that she could teach me a back tuck once I move up here in August. So, that's a good way to ensure my progress.
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"The thing I like most about this country is that, in a pinch , when things really get tough, you can always go into a store and buy some mints."
-George Carlin
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Shkitzelbaugh
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« Reply #6 on: July 18, 2007, 11:02:20 PM » |
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Today's Accomplishments
I'm home now. It was a good trip to Boone and I wish I'd been in better health for it so I could have continued my training there but now I'm back and ready to train. Resting for 3 days straight does have a silver lining. I feel very recovered. I know that every muscle in my body is ready to go full force starting tomorrow. I'm looking at building the paralettes this weekend. I know they're cheap to make, I just need to find time to go to home depot, buy some PVC and then make them.
My Diet
I've been thinking about my diet more lately. I say "thinking about" rather than "changing" because I'm trying to decide what to do. In reading M2 and Gear's logs it seems that the Zone diet plan works well. I need to research it some more but it seems like you need a certain amount of "blocks" of Protein, Carbs and Fat per meal that adds up to your total blocks that you have allotted for the day. So, I'll try to look at that and consider implementing it soon. Until then I'll continue with my loosely based diet of Whole Grains, Good Fats and Lean Protein as much as possible.
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"The thing I like most about this country is that, in a pinch , when things really get tough, you can always go into a store and buy some mints."
-George Carlin
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Shkitzelbaugh
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« Reply #7 on: July 19, 2007, 10:41:45 PM » |
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Today's Accomplishments
I did the WOD today and it's good to be training again. I only held each position (L-sit, Planche prog., Front Lever prog., Handstand) for a 90 seconds rather than the full 2 minutes because to give myself adequate rest between attempts it would have taken me more time than I had. It felt pretty good though and my planche is coming along slowly. I can feel myself getting more comfort in the position.
I looked at my goals again today. The only one I'm really working towards with any kind of structured plan is the planche. I think I should start training the bar muscle ups on the off day's for the planche. The biggest hassle with those is that I don't have a place i can do them at my house so i'll have to go to a nearby park. I'll build the paralettes soon, maybe this weekend. For the next two weeks starting Monday I'll have access mats to work with on the front flips at the school. I'll be counseling at a camp there and any free time I have can be spent on those. The kong to precision stuff will have to wait until I can get out and train some more technical stuff which might be august or so. When I leave for college I know I'll be doing a lot more tech. training b/c there will be spots much more nearby.
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"The thing I like most about this country is that, in a pinch , when things really get tough, you can always go into a store and buy some mints."
-George Carlin
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Shkitzelbaugh
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« Reply #8 on: July 20, 2007, 12:55:56 PM » |
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Training Goals
60 second Tuck Planche
5 Bar Muscle ups
Kong to Rail Precision
level to level kong to precision
Front Flip on flat ground outside
BUILD SOME PARALLETTES
Today's Accomplishments
Did the wrist rice this morning followed by the APK warmup and a 5k. I went barefoot again. The form came very naturally to me this time. It took me 28 minutes though and in shoes I can do it 23 minutes or less. They say that the form of running barefoot is supposed to be more natural and efficient. If that's the case, WHY DID IT TAKE ME 6 EXTRA MINUTES?
Diet
I researched the Zone diet some more today and I guess it makes since. It really seems to say the same thing that all good diets say. "Eat mostly lean protein, Good Fats (mono unsaturated), and Good carbs (Fruits, Vegetables, Whole Grains)" So, I think I'll probably keep doing what I'm doing.
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"The thing I like most about this country is that, in a pinch , when things really get tough, you can always go into a store and buy some mints."
-George Carlin
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Shkitzelbaugh
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« Reply #9 on: July 21, 2007, 10:07:42 PM » |
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Training Goals
60 second Tuck Planche
5 Bar Muscle ups
Kong to Rail Precision
level to level kong to precision
Front Flip on flat ground outside
BUILD SOME PARALLETTES
Today's Accomplishments
It was a good active recovery day. I did my wrist rice once and then I decided, while my wrists were very warmed up, to try one single tuck planche attempt. I did and got 18 seconds. This prompted me to consider to change up my training for the position. I have been doing 10 seconds hold with 90 seconds rest. I think if I increase my rest to 2 minutes maybe even 2:30 between attempts I could do it in maybe 3-4 15-20 second attempts. I think longer attempts would be better seeing as how my goal is a solid minute. I'll try this new idea on Monday when I train the position again.
Other than that small discovery, I swam a little and then did my full stretching regimen.
I have plans tomorrow to build those paralettes! I'm excited at the prospect of checking one of my goals off the list (even if it is the most easily achieved) Once those are built I'll definitely start working my handstand press on them as well as L sits and maybe I'll adapt my planche training to that as well. The possibilities will reveal themselves to me once I actually build them, I'm sure.
I'm very excited to see that people are actually reading my log on what appears to be a regular basis. I'll try to keep logging if you guys keep reading.
FEEL FREE TO ADD INPUT IF YOU HAVE ANY ADVICE THAT YOU THINK WILL BE PERTINENT TO MY GOALS/TRAINING
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"The thing I like most about this country is that, in a pinch , when things really get tough, you can always go into a store and buy some mints."
-George Carlin
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Shkitzelbaugh
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« Reply #10 on: July 23, 2007, 04:37:21 PM » |
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Training Goals
60 second Tuck Planche
5 Bar Muscle ups
Kong to Rail Precision
level to level kong to precision
Front Flip on flat ground outside
Rolls on hard surfaces
BUILD SOME PARALLETTES
Today's Accomplishments
Today I got up at 8 and went to the school to be a camp counselor at the summer theater camps that my old theater teacher puts on. There was a lot of down time so I was able to work on handstands and play around with one arm elbow levers. After the kids went home at 3 I got the mats out on stage and did some front flips. Previously I'd only been able to do them on to a 6 inch thick mat but I finally overcame my fear and started doing them on thinner 2 inch mats. I even did some off the 2 inch mat onto the regular unpadded stage floor. I also eliminated the run up. I've decided that doing a front flip from standing is really just as easy as having a run up and less intimidating when trying to overcome fear. I landed a few really good ones and the ones that were flawed were only slightly. I would either under rotate just enough that my heels would hit the ground and I started to fall backwards but caught myself w/ my hands. Other times I'd over rotated and just have to catch myself from flying forward with my hands. So, that's a really major psychological accomplishment.
After the camp I came home and did my planche work. I decided to try to step it up to 4 attempts of 15 seconds each rather than the 6 of 10 seconds. It went over really well. I'm taking the same rest period of 2 minutes between attempts and they felt really strong. I'm inching closer and closer to my goal of a straight 60 seconds.
So, then I did a WOD from some day last week. It was 5 circuits of the following with 2:00 rest between circuits:
6 HSPU
6 L-pull up
8 Divebomber Push ups
8 Pullups (strict form, pause at top)
I didn't time myself but it felt pretty good. As usual I did my quick stretching regimen after the workout.
PS: I added a new goal to my list. "Rolls on hard surfaces" It's something I overlooked when making my list at first.
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"The thing I like most about this country is that, in a pinch , when things really get tough, you can always go into a store and buy some mints."
-George Carlin
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Shkitzelbaugh
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« Reply #11 on: July 24, 2007, 07:02:14 PM » |
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Training Goals
60 second Tuck Planche
5 Bar Muscle ups
Kong to Rail Precision
level to level kong to precision
Front Flip on flat ground outside
Rolls on hard surfaces
BUILD SOME PARALLETTES
Today's Accomplishments
Another good training day. I did more front flip training at the school and I'm doing the flips on same-level thin mats. I experimented today with the differences with and without a run-up. I had no bad bails and if my confidence builds I'm hoping I will be doing them w/o the mats on real, hard ground by weeks end. I will keep that posted.
After that I went home and did the WOD:
APK Warm-Up
Workout: 5 rounds of the following for time:
Burpee x 10
50m sprint
Pull-Up x 10
50m Sprint
I managed it in 16:39 and finished off with my stretching. The pull ups felt very strong which was a pleasant surprise b/c I was beginning to think I'd hit a real plateau on them.
I forgot to mention yesterday that I was talking to my dad about my plans to build the paralettes and he said he might have some PVC I could use. Turns out he had 18 feet of
1 1/2'' PVC so all I'll have to do is go out and buy the fittings and the cement.
I'm pretty sore and I haven't slept as much as I should have over these last couple days but tonight I'll get a full 8 hours and tomorrow I think I'll take a recovery day and just do my planche holds, some light swimming and then stretch. I feel a slight sore throat coming on AGAIN. I think the last one was allergy induced so I'm taking Claritin to try to preempt another one.
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"The thing I like most about this country is that, in a pinch , when things really get tough, you can always go into a store and buy some mints."
-George Carlin
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Shkitzelbaugh
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« Reply #12 on: July 25, 2007, 08:17:56 PM » |
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Training Goals
60 second Tuck Planche
5 Bar Muscle ups
Kong to Rail Precision
level to level kong to precision
Front Flip on flat ground outside
Rolls on hard surfaces
BUILD SOME PARALLETTES
Today's Accomplishments
Absolutely nothing. I know an active recovery day is better than a stagnant one and the least I could have done is stretching and the wrist rice but...I took a nap. What's more recovery oriented than going into a subconscious hibernation state? Now I'm about to go to bed and get even MORE sleep, hopefully I'll wake up without this soreness in my back/abs/arms/neck/legs (everywhere really), ready to train hard again.
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"The thing I like most about this country is that, in a pinch , when things really get tough, you can always go into a store and buy some mints."
-George Carlin
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Shkitzelbaugh
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« Reply #13 on: July 27, 2007, 01:21:55 PM » |
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I forgot to hit "post" after I previewed my post from yesterday so all I wrote was lost. I'll cover both days today
Training Goals
60 second Tuck Planche
5 Bar Muscle ups
Kong to Rail Precision
level to level kong to precision
Front Flip on flat ground outside
Rolls on hard surfaces
BUILD SOME PARALLETTES
Yesterday's Accomplishments
I did some more front flip training at the school and got very confident with the movement. I finally did one without any mats. Then I went home and did my first front flip outside on grass. Occasionally I'll under-rotate and fall back onto my butt after my heels hit the ground or I'll over-rotate and have to catch myself on all fours. I also need to work on un-tucking so that my legs are ready to absorb the landing shock rather than just holding the tuck and landing already compressed. So, once I clean this skill up a little more and become very confident with it, I will create a "Goals Accomplished" section to my posts that this skill will be the first to grace.
I worked on my rolls some more at the school today. They are easily the most frustrating movement I've ever done. It seems that no matter how hard I work on them I can't improve them. There are times when I think that I'll never have the ability to roll pain-free on hard surfaces. So I'm really discouraged on those right now.
I did my planche progressions today and the 4 attempts, 15 seconds each, 2:00 rest between attempts plan is working well.
I did the WOD today:
Workout: 15:00 for rounds of the following:
100m Sprint
10 Ring Dips (Sub bench or bar dips 2/1)
15 Squats
I did bar dips but still only did 10 reps per round and got through 6 rounds
Today's Accomplishments
I did some more front flips at the school. I was a little nervous before doing my first one for the day. I really had to focus and get mentally prepared to do it but after that first one they came easily. Still tweaking the form but had a few here and there that felt pretty good.
I did my wrist rice today which I haven't done for a few days. I really need to be diligent with that because it was making a huge difference in the wrist pain I felt from various exercises.
Then I did the WOD:
Workout- Perform as many of the following in 30 minutes as you are able. Each carries a specific point-value when completed. Post chosen skills and total points garnered to comments.
5 Point Skills-
Handstand- 5:00 total time inverted
L-Sit - 2:00 total time in perfect 90-degree hip position
100 Jump-rope Double-Unders (Rope makes two passes for each jump)
25 L-Pull-Ups
100 Burpees
3 Point Skills-
10x100m sprint repeats
15 Handstand Push-Ups
25 Pull-Ups
100 Squats
1 Point Skills-
50 Push-Ups
Run 1 mile
30 Box Jumps
Front Plank- 1:00
Ok, so here's what I did
2:00 L-Sit hold w/ bent legs (2 points)
3:00 Handstand hold (3 points)
30 Box Jumps (1 point)
25 Pull ups (3 points)
1:00 Front Plank (1 point)
100 Squats (3 points)
50 Pushups (1 point)
1:00 Front Plank (1 point)
25 Pull ups (3 points)
Total: 18 Points
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"The thing I like most about this country is that, in a pinch , when things really get tough, you can always go into a store and buy some mints."
-George Carlin
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Shkitzelbaugh
Guenons
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Posts: 67
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« Reply #14 on: July 29, 2007, 12:16:01 AM » |
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Training Goals
60 second Tuck Planche
5 Bar Muscle ups
Kong to Rail Precision
level to level kong to precision
Front Flip on flat ground outside
Rolls on hard surfaces
BUILD SOME PARALLETTES
Today's Accomplishments
Rest Day. I didn't do anything really aside from helping my friend move some assorted things from his uncle's garage into a moving truck.
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"The thing I like most about this country is that, in a pinch , when things really get tough, you can always go into a store and buy some mints."
-George Carlin
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