Topic: JC: The Training (HIpk)

[JCDubb]

OK, I've thought about it and I will now start a training journal. I think that writing in this thing is a good way for me to keep track of my progress.That way when I'm old and gray I can tell my grand kids, "See look I use to do all that stuff, and thats why I'm still in great shape and have a hot young wife." Also it will give me something to do at work. I always have time in the morning while I'm checking emails, making copies, updating databases, etc. Or in the afternoon after I get back from doing fieldwork. I normally just cruise the forum and leave comments, but now I will have this thing to update too. I have a feeling its gonna be a fun ride. shoots

JC

[JCDubb]

Lets back up a little to get this thing some momentum...

1/19/2009

Martin Luther King Day

Started with a two lap (0.5 mile) run around the school:
   first lap; just ran
   second lap; ran and added some flow, various valts, a wall up, etc.
Stretched out
Clif hangers:  2 sections down and back
Worked some flow on the front rails; kong, turn, dash, lazy, reverse, etc.
Moved to the Long wall and worked wall-ups started at ~9ft section progression to ~13ft section.
   GOAL: continue the ~13ft section till I can get it w/ the left foot too, stick the ~15ft w/ right foot.
Went to training area:
  10 pullups wide grip
  10 pullups close grip
  25 situps, 25 hanging crunches X 3 sets
Ran 2 more laps around school
Cooldown

[JCDubb]

1/20/2009

Trained at CF

Ozzie worked us pretty well...
1000 jump ropes
Push ups:
  All kinds x 10 sets of ?
QMs
...
Vault warm up w/ box

Worked monkey vault, and some minor flow.
Stretched out
Pau

[JCDubb]

1/21/2009

Started w/ 2 laps around school (0.5 mi)
  first lap: ran
  second: added some flow
Took a quick tour to show Rolland the sights
Some minor flow at the front rails; vaults etc.
1 clifhanger 1 section down and back
Moved to long wall did a few wallups, didn't get up the ~15ft section, but I didn't really try to hard
Did some flow at the pavillion 15 minutes or so.

Monkey vault training
  Started with some pregression on a table to get Rolland use to the feeling
Drain pipe:
  about 200 monkey/ kongs with Rolland till he got it.
Twin Rails:
  Gate vault, referse, turn, thief, lazy, etc. and a few under bars
Low wall by the back stairs:
  more monkey/kongs did about 30 till Rolland landed 5 in a row; worked on distance
One run at the Twin Walls

Pau

[JCDubb]

1/22/2009

Training at CF

Basic warm up
  A few laps in the parking lot, some pushups, hanging crunches, jumping jacks...
  Worked on handstands and muscle-ups 30-45 minutes

Popvault training
  Worked pop vault and safety pop
  Some wallups and drops ect.
Did a couple runs through the building accross from CF, Good fun.
Moved to Federal Building
  Worked some flow starting at the handicap ramp
  Some precisions, lazy to precision, etc.
  Percision over the stairs gap.  the mind said no, but body said i jumped already... stuck it.
Back to CF
  cool down, ate some turkey
One of the best sessions ever.
PAU

[JCDubb]

1/26/2009

Got off work a bit early, so i decided i would try to get a little training in before it started to rain.

Warm up    30min
  QMs and QM pushups
  Mountain climbers
  Bench jumps (like a box jump but on a bench)

Cat leaps
  worked cat leaps onto a ~7ft wall
  added pop
  added underbar or turn vault

Did it backwards
  turn vault
  down into cat
  jump off wall

did that little planned flow a couple of times then worked on jumping from a rail onto a building wall with a vertical drainpipe for my hands to grab, climbed the building but not onto the roof, climbed down
  did that a few more times w/o the climb.

pau

[JCDubb]

1/27/2009

Training at CF

Warm up:
  QMs
  pushups
  pull-ups
  light aerobics

Whent outside
  Worked pops at the walls accross the street from CF
    1 with right foot, 1 with left foot x 5 or 6 sets
Moved to Federal Building
  worked on cat leaps,  Progressed up till i could cat from standing onto a wall ~8 ft away
  did a few running cats on the same wall. no problem.
Worked some flow
  wallups, percisions, tacks, vaults, etc.

Got kicked out by Mr. security-guard-man

Back to CF
stretched out
pau

[JCDubb]

1/29/2009

Training at CF... Last class

Started with an easy cardio warm up

Obstacle course action:
  Qms
  Various vaults
  Precisions
  Balance techniques
  Tictacs
  Jumps
  Rolls

Worked:
 Tictacs and wall-runs (all types)
 Palm spins

Worked on flips/hand springs/ vaults with the pads and mats

All in all, it was a good fun class. Not bad for the last day. We utilized basically most the skills that we have learned to move through the course. Took some video, now all I have to do is edit and post...

Next stop:  Pali

[JCDubb]

2/1/2009

Jam at Pali Lookout

Some light training
  Pulled my hip muscle a little doing a wallup.
Basically was done after that little episode

The hip feels better today, but I'm still going to wait a few more days before I train heavily.
 

[JCDubb]

1/6/2009 - 1/9/2009

I've been sick and feeling lazy, so no heavy training for me.

tried to train a little on monday:

Different QMs;
  10-15 minutes
  Started coughing and getting light headed = had to stop

Did some tai chi chuan and push hands drills instead;
  30 minutes

[JCDubb]

1/12/2009

Warm up
  short run
  50 jumping jacks

Stretched out
Warmed up wrists

Basically just played around at the pavilion ramp and rails
Various vaults and flow

Specific drills:
  kong to precision
  lazy to precision
  thief to precision

Balance time:
  Walked on the rails 10-15 minutes

[JCDubb]

1/16/2009

Endurance training:

Ran the Great Aloha Run

~8miles

Times have not been posted yet but I finished it in 1hr 49 min, thats like 13.23 minutes a mile. Not too bad, but I'll do it much faster next year, also I ran at my GF's pace.

[JCDubb]

2/23/2009

11 no momentum pull-ups
11 PK pushups
3 sets

Went to park
Started with a 3 lap run around school (~0.5 mi)
  1st lap: just ran
  2nd lap: ran and added flow
  3rd lap ran course backwards w/ flow

Stretched out

Drills at the pavilion
  kong to precision
  lazy to precision
  thief to precision
  kong to cat
  tic-tac to cat

Worked some wall-ups on the long wall

Back to the pavilion
  flow with the above techniques in mind
Balance
  cat balance
  walked on the rails

Mentor showed up, trained Jiu Jitsu
  1.5 hours

pau

[JCDubb]

2/24/2009

CF

Warm-up
  light cardio

Ozzie arm lift shoulder workout -  5-10min
Qms
  all types - 20-30 min
Wall pushups - x 10
Wall walks (handstand position) - 2 lengths

More Qms outside
  on railings
  backwards upstairs
  cat balance
  crab walk
  traverse
 
Cool down
Stretched out

It was a great workout. Today my triceps feel like bags of fire... awesome.

[JCDubb]

2/10/2009

Not sure if this can be considered "training" but since I was moving, and I train by moving I guess it counts. To any extent, it was an intense work out.

Tree cutting w/ chainsaw.
   2 hours

Bucking/ Limbing
  2 hours

Hauling to brush pile
  2.5 hours

It was a long friggen day. But after a few ice coldies.....  

[JCDubb]

3/11/2009

Balance training
  Rail walking 30 minutes

Pk demo for Dad
  Met my Dad at the park for some exercise. Its good to get him out of his house, He’s been asking for help and motivation, so I decided to make him sweat a little.

Warm-up
  Short run around the school
Stretched out

Pk Demo:
   Went over basic principles and movements used in parkour. I showed him some simple vaults, and he actually learned to SAFETY VAULT. Which is pretty impressive for my dad, he's not the most coordinated guy out there and he's in is mid 50s.

Did some pushups and whatnot
Cool down

Pau

[JCDubb]

3/12/2009

CF

Warm-up
  100 jump ropes, 1 lap X 2 sets

Work out
  Wall sit X 1min, then right after, down on feet and elbows (body flat, butt low, for core)  X 1min, then push up position X 1min: 3 rounds
  Abs: leg lifts, scissor kicks, twist crunches, leg circles, and much much more. 
Lazy and Thief vaults
  Both legs both directions, everyone in the class got it pretty quick, looked like they were having choke fun.

Went outside to work flow on railings of what they learned. Good times

Cool down and stretched out

Pau

[JCDubb]

3/15/2009

Makiki Loop Hike-Jam

Got there at 10, saw 1 other person from the CF class, but she took off running trying to find other people.
Met up w/ Tyler and Shane around 11.

Hiked the trail:  2-3miles
  Some Qms, balance, etc.

Got to the Eucalyptus grove
  Precisions galore (rock to root, root to rock, rock to tree, rock to rock)
 
Hiked out: 0.5 miles

Vaults @ the rails by the restrooms
  kong, lazy, thief... played around for a little while

Pau

(back to  beach)

[JCDubb]

3/19/2009

CF

Went to the class met up with Ozzie, Pete, David and Josh. Since no one else showed up we went outside and played add-ons at 5 different spots. That worked us out pretty good. Especially since it was all we did for about an hour and forty five minutes.

Fun times.

[JCDubb]

3/26/2009

CF

Outdoor training

QMs on stairs
Stair jumps
Box precisions
Cat traverse
Monkey stall
Turn vault
Etc.

It was good to see how fast everyone is progressing, I'm really impressed. They've really improved from the last time I saw them.

I've been feeling stagnant lately, mostly in part to my new puppy.  She's been occupying 99% of my free time. I can't wait till she's bigger so I can take her running and training. She's just a little young to do that kinda stuff right now. Only 15lbs out of 80, still got choke growing to do. I gotta remember to train at home when she's asleep.