My knee is still a little sore and swollen, so I am taking the leg exercises easy
Warm ups 3 x (3 pushups, 10 air pullups, 20 slow high knees)

Workout: Did modified W.O.D. http://www.americanparkour.com/content/view/1807/322/

Did as many rounds as I could in 20 minutes of:
10 pushups
3 pullups
40 second rest (This instead of doing 15 squats, because my knee hurts, but I want to be able to compare the number of rounds in future workouts, so this is a time place holder)

I did 10 rounds.

I did kipping pullups and I am getting the kipping motion down to where I should do more than 3 pullups at a time because the kipping is helping me so much.  I did a total of 100 pushups which is the most pushups I have ever done in one workout.  I remember last winter, before I had even heard of parkour, I was doing some pushups and pullups a few times a week and I was proud of the fact I did 30 pushups in one workout. Actually, I guess with the warm-up I did 109 pushups.

Warm up: 3 Rounds of 5 squats, 5 pushups, and 3 pullups

Did variation of http://www.americanparkour.com/content/view/1832/322/

I ran inside my house, so I substituted 5 laps in my downstairs for 200 m.
I also don't have enough ceiling clearance to jump ropes so I just hopped on my toes

Ran 5 laps in basement in 33 seconds.

20 Toe hops

Ran 10 laps in basement in 1 min 10 seconds

40 Toe hops

Ran 15 laps in basement in 1 min 40 seconds

60 Toe hops

My knee is still a little bit swollen but feels okay

Didn't work out today because of too many things today, but I decided to make some fitness/parkour goals for 2008:

Fitness:
Standing long jump 9 ft 5 times in a row.
Bench Press 100% of body weight (~200 lbs)
1 handstand pushup without having feet on a wall
1 muscle up from a free hang
15 consecutive pullups
400 meters in under 1 minute

Parkour:
Monkey to precision flower box by work*
Kash vault flower box by work*
Monkey clear of flower box by work* putting hands on front of flower box
Kong flower box by work* putting hands on back of flower box
Do precision between flower boxes by work*
Do clean monkey onto chest high loading dock by work
Kong a picnic table the short way
Kong a picnic table the long way
Jump of my roof
Do a wall run + muscle up onto my roof (I can do the wall run and grab the roof, I just can't do the muscle up)
Jump onto stage at church from the red line (the stage is about 3.5 feet high and the red line is about 4 feet from the edge of the stage.  I almost did it once but landed on my ankles and it hurt)
Get so I am not afraid of rolls on cement

Other:
Hold a handstand for 20 seconds
Do a wall flip
Dunk a basketball

* there is a set of three flower boxes about 8 feet apart by my work where I wait for my carpool to pick me up.  They are belt level high on me and about 3 foot square on top.  I have been working on doing a monkey from one side and landing my feet on the top of the opposite side (monkey to precision).  Once I get that down, I want to go a little farther and do a kong/monkey to dash (kash) so I actually go over the whole thing.  Then I want to monkey clear over it without even touching the far side, and then finally I want to dive over the top and just put my hands on the far side.

Warmup: 3 rounds of 5 squats and 3 push ups

Did Friday's WOD http://www.americanparkour.com/content/view/1857/322/.  Didn't have a jump rope, so I did toe jumps instead (virtual jump roping)

Workout: 10 rounds for time:

10 Push-Ups
20 Toe jumps
10 Sit-Ups
20 Lunge-With-Twist (I did these in place, so I did 10 for each side)
10 Back Extensions

My total time was exactly 29 minutes.  I like this workout as a benchmark time workout.  Kind of like a 10k time, but a 10 round time.  The lunges were definitely my weakest and slowest point.  Though my push-ups slowed down towards the end, I was happy that I could still do them without much struggle even when I was up to 100 total.

No formal workout today.  I did a lot push ups though.  I played dodge ball with the boy scout group I work with and if you got out you could get back in by doing pushups.  The first game you had to do 37 pushups to get back in, but in subsequent games you only had to do 10. My guess is I did around 80 pushups in all.

Today I did the WOD http://www.americanparkour.com/content/view/1896/322/ with my wife.  She is working on trying to do her first pullup and so did assisted pullups and negatives.  She gets a sharp pain at the bottom of her sternum when she tries to negatives, I think it is because her stomach muscles need strengthening.  The pain is reduce if she actively thinks about contracting her stomach muscles while doing the negatives.

Before my main workout in the evening a did 4 dead hang pullups two seperate times, once at work and once right when I got home from work.  I am trying the "Greasing the Groove" method Steve Lowe mentioned in his "design your own workout" article to try to up the amount of pull ups I can do.

I also had to run about a mile from a bus stop to my work because my car was in the shop.  I ran on top of walls and jumped over a lot of stuff, it was fun.

Warm up: 3 rounds of 5 squats, 5 pushups, and 10 air pullups.

Workout- 3 circuits of the following, 1:30 rest between circuits:

Pushups with feet on 37" high countertop x 5 immediately followed by Clap Push-Ups x 5

Pistol x 5 (each leg) immediately followed by Jump Squats x 10

Kipping Pull-Ups x 5

After finishing 3 total circuits, finished with Front Plank and Side Plank x 2:00 each.  I divided the 2:00 for each plank into 4 x :30 chunks.

I did a total of 12 pullups in sets of 4 over the course of the day at work.  I am trying to do my pullups so that I go up until the bar is at the bottom of my neck.  I can't go any higher than that because I hit my head on the ceiling.  I am hoping that going a little higher than normal will help me progress to muscle ups.

In the evening a did a variation of the WOD http://www.americanparkour.com/content/view/1931/249/

When I got home from work I did a warmup of 20 squats, butt kicks and high knees.  Then I did 5 x 200 meters on a stretch of road I measured by my house.  I walked back to my starting point for a rest between each sprint.

Times: 37 seconds, 36 seconds, 38 seconds, 36 seconds, 36 seconds

My times weren't as bad as I thought they might be, so I was please with them for now being that they are my first timed sprints in a long long time and I was still pretty sore from yesterdays workout.  I would like to get them at around 30 seconds.

Later I tried doing some Turkish get ups and One handed DB snatches with a bag with 20 lbs in it.

Warmup: 2 rounds of 10 squats and 5 pushups

Workout: 2 rounds of
5 Turkish Gets ups with each hand
10 DB snatches with each hand

Cool down: Lots of streching.  Very sore from sprints today and yesterday.