I started training PK about 3 weeks ago. I've committed a lot to the Kong vault, however I still haven't been able to clear the table, despite a regimen of about 30 attempts per day. Today I think I've finally realized what I'm doing wrong.

I've practiced using Ozzi's tutorial, starting from the Monky stall. What I didn't realize is that I am jumping upright. Tonight I'll try keeping my hands on the table and just jumping to get my hips as high as possible. When I'm comfortable, I'll gradually pull forward with my arms to land on the table.

Once that's done, I'll introduce a bit of momentum, and increase as I feel comfortable.

This morning's work-out consisted of:

Back workout
Pull-ups: Sets of 7, 6, 5, 5 and 5
Various Machines: sets of 12

Leg workout
Leg Presses with 360 lbs: Sets of 12, 10, 8 and 8
Squats with 180 lbs (at a 45% angle): Sets of 10, 10, 8 and 8
Leg Extensions: Sets of 12 and 12

Shoulder workout:
Lateral raises with 25 lb dumbells: Sets of 10, 10, 10 and 10
Frontal raises with 25 lb dumbelss: Sets of 10, 9, 8 and 8
Military Press with 90 lbs: Sets of 12 and 12

Abs workout
Declined Sit-Ups: Sets of 15, 12, 12 and 10
Leg raises: Sets of 25, 25, 25 and 25
Crunches: Sets of 30, 30 and 30

I work all 4 muslces at a time, switching between exercises while one musle rests. This way, I spend about 45 minutes in the gym. This workout is also a good cardio workout as well. Haven't measured my heart rate, but I'm sure it's a lot higher than when I jog

What are your goals?

We need to get you a better workout routine.

Well, theoretically, I'm having eggs after the workout, I just shower first and have them with breakfast. Then I have another 2. The idea is to have an even protein intake throughout the day.

Right now my goals are to strengthen legs, back and triceps.

Back because I want to do muscle-ups
Legs because I want to jump higher
Triceps/Chest because I want to be comfortable benching my body weight 12 times. Then I plan to do Hand-Stand lifts (not sure what you call those).

I'm not far from reaching most of those objectives. I use the machines sometimes because I am not strong enough to manage my own body-weight, so I use them to get a little extra out of my workout. I do the gym thing 4 times a week and jog another 2.

Once I reach those objectives, and lose weight (my main goal as I'm currently at 26% body fat), then I'l cut the gym to twice a week and running once, other 3 days will be going to good parkour spots I'm currently scouting for.

Also, one of the reasons I have been going to the gym is that I have been training parkour in my back yard. Why is this a problem? Well, simply put, if my kid is awake, I take care of him when I'm home, and he wakes up about 15 minutes after I do, so I have to get away from home to get anything done :-)

This is why I train parkour at night, after I put kid to sleep and before dinner. Right now it's about 30 minutes of Kong attempts a day. Note I say 'attempts' because I haven't cleared the table in 3 weeks (hence why I work on my legs so much).

I gave the dash vault serious consideration, to the point where I stood in front of the picnic table and said "OK, go!... Ummm... Go!... GOOO!... Maybe tomorrow". Somehow, just the thought that I was going to do it scared me. I know I have to get over this

Here's my problem with leg curls. Your hamstrings are knee flexors, but they are also predominantly hip extensors. So when performing them in a sitting position, you are only working one aspect of their overall designed movement pattern. Standing leg curls may be closer to getting this, but it just seems like a waste of time. You seem comfortable enough to bench press with barbells, why not start learning how to deadlift and squat?

A squat will work your back infinitely more and target more muscles based around core stabilization in the process than any sets of lower back flexion exercises ever will. Don't get me started on bicep curls...

I think you'll find some amazing benefits if you decide to scrap those workouts and start doing CrossFit  www.crossfit.com. You seem in shape enough that you could probably start doing the WOD with little to no substitution exercises.

I just realized something: I have become too unfamiliar with my own body.

I mean this seriously. Vaults I would not have even thought twice about doing I am now too afraid to even attempt.

Last night I was going to try the dash vault. When faciing the picnic table, I chickened out. Now I realize the movement is no different than when I used to jump on the sofa when I was a kid... this must be addressed... time to find out how

OK, NVM... it's right there on the main page... DOH!

I guess I was thrown off by the fact that today is a rest day, and the pics don't quite describe what's being done in the workout.

OK... so some of the WODs seem less intense than what I've been doing, some of the WODs have a bunch of exercizes that left me scrating my head going... HUH? Like "Wall ball shots", "Box Jump", "Double unders"

I guess I'll have to research these.

Others have stuff like Kettlebell swings and Rope climbs... I have no access to these... well, at least for now 

Yeah, the pics usually have nothing to do with the workout. The caption is beneath them.

All the exercises have descriptions - 7th tab down on the nav menu. Wall ball shots are throwing a weighted medicine ball against the wall, box jump is jumping on top of a box then back down, double unders are jumping rope, but getting enough rotation that the rope goes under you twice for every jump you do.

CrossFit does use a fair amount of equipment. Dumbbells, barbells, kettlebells, ropes, jump ropes, bars, medicine balls, rings... sometimes you can improvise or substitute.

Another option is to do the APK WOD, or the one from Primal Fitness

80 bucks?!  I could do that for like 20...

Never feel ashamed to practice outdoors. Is there a park nearby with benches? Railings? Tables? Concrete walls?