Author Topic: Andrew's Training Journal (Hawaii)  (Read 37432 times)

Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #80 on: April 05, 2011, 11:13:48 PM »
2011.04.05 CLASS AT ALA MOANA

WARMUP
Sand movement 
QMs
Ab work in kind of a plank walkout

CONDITIONING
Get the shoe QM game.  3 pushups if you miss shoe. I always did. 

MOVEMENT
1,2,3...6,5,...1 jump tucks
Monkey stalls
Monkey stall to spin to jump landings
Monkey vault at white wall, high five, jump/dismount

STRETCH
Yummy sand stretch. Reeeelaaaaaaxing

NOTES
Awesome fun class. Kickoff of bootcamp so light. Basics. Instruction. Bit of a sweat but got nice and warm. Toe is feeling a bit better. No pain. Building muscle so bruised bone doesn't hit the ouch spot. Left ankle is still stiff and funky. Plantar flexion and dorsi flexion and a bit of lateral ligament weirdness. Been a month or so since both but I am moving more than just walking to work so they should heal faster now. 

Ancore, J'aime l'art du deplacement. Can't believe I skipped a week of classes and then didnt move for weeks. And for work? That's a laugh. Pk is what makes work not matter. Perspective. Hope you learned your lesson

GOALS
Keep up with tues wed thurs class schedule for april. 
Min one class a week and try for min two solo sessions, one intense hour and a two hour exploratory session like tonight's class, hit all jams. 
Continue to learn techniques and condition. 
Take APK standards test
Go to American rendezvous 2
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #81 on: April 06, 2011, 10:27:49 PM »
WEDNESDAY 2011.04.06 CLASS AT ALA MOANA
(first ever outdoor Wednesday monthly class)

WARMUP/CONDITIONING
Stair work, Precisions, QMs
Monkey stall, incline pushups on wall

MOVEMENT
Precision, monkey alternating up stepped wall, QM down...variations
Pop vaults
Landings

STRETCH
Sand

NOTES
Mellow session. Beginners. Need to train the left leg pop vault. Balance is not good. Work rails and squats. Precisions. Bitchin waves, badass lightning storm, and 3 waterspouts on the ocean. Beautiful. 

I have so much work to do for Parkour and it is so exciting, inspiring, motivating and fills me full of hope. I have so much work to do for my job and it is so crushingly dibilitating. I had a run away screaming, shoot yourself in the face, day from hell and now i feel great. The best part of my job is Parkour. 

I am not going to be so strict with my logs from here on out since I have a good catalog of workout and matching notes. Gonna let it flow and be more free with it. Want my solo sessions to be more experimental and creative. 

Just because I am discipling myself, it doesn't mean I have to be a meticulous and methodical slave driver. My job may turn me Into andr-oid the archi-bot but my own practice will be andrew the architect...and my pk practice will be andrew the human. Clear mind. Balance. Here.  Now
« Last Edit: April 07, 2011, 12:19:01 AM by AndrewL »
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #82 on: April 07, 2011, 10:56:34 PM »
2011.04.07 THURSDAY CLASS AT ALA MOANA

WARMUP
Intense warmup, lots of core, ballistic stretching
Planks, Mountain climbers, pk pushups, etc, sets of randoms

CONDITIONING
Rolls...side, back, dive, broadjump, trips
Flow rolls over 7 people

MOVEMENT
Flow up down up over walls broken into steps and then put together:
Popvault, kip
Monkey stalls, negatives (turnvault prog)
Thief/lazy vault as dismount

STRETCH

TIME 
2h

NOTES
I may have missed some stuff but like i said i am not counting or being super diligent about recording everything. Good sweat. Just enough rolls to make me dizzy, then some more, and I was fine. Like the good warmup conditioning pain there is a sweet spot for dizziness. Don't pass it. 

Toe feels ok for pops but still need to focus left up. Tweaked my bad ankle! Now both are uneasy. Whatever. Getting the Kip kinda. Work this with reps. Fast for cardio, slow for power...explode with arms to finish Kip. Flexibility needs work, upper body endurance, leg explosion power, everything. 
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #83 on: April 09, 2011, 02:29:19 PM »
2011.04.09 SOLO AT MAKIKI PARK

WARMUP
Run

CONDITIONING
Gauntlet:
3x Box jump shuffle run down wall, QM back, 50 Jumprope 
15 plyo pushups
30 crunches
25 squats
some movement until I figured out what I wanted to do:
Kongs, turn vaults, safety, lazy, dismounts,...thief needs work

MOVEMENT
Pop vaults to lazy as a dismount
Locations weren't working so I moved to ramp
3x10 Kip from waist catch to monkey stall
3x10 thief vault to drop, 5 ea side
3x10 precision jumps up steps 3 at a time, jump down

STRETCH
Pk pushups

TIME
1hr

NOTES
Thief is getting there. Still awkward. Getting the back hand to push away but hips need to pull more. Core strength helps. Kips are getting high but I tend to land with my feet to the left side regardless of Kipping leg. Awkward to get feet under me. 

Worked technique rather than flow. Power over cardio. Good sweat. I tend to go nonstop alone. Looser this time but i counted once i started doing reps. Seems to help me structure workout. I would shoot for ten and realize 5 was tiring me out so I switched to something else and came back...like Precisions, which were good...nonstop explosive. Core is feeling tighter. 
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #84 on: April 09, 2011, 03:31:50 PM »
WORKOUT NOTES

4 times a week is better than 3
2 hours is better than 1
Outside is better than in
At least 2 solo's a week to work on your weaknesses
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #85 on: April 12, 2011, 11:45:11 PM »
2011.04.12 TUESDAY CLASS AT ALA MOANA

WARMUP/CONDITIONING (1hr)
•Light stretching
•Box jump, climb down/up, climb down/up other side x 20
•run up and down wall (right up, right down) precision down big steps, QM or watev
•Switch directions
•Kind of a reverse thief vault (right hand, do circle, left hand...) down wall
•run up and down wall (left up, left down) precision down big steps, QM or watev
•Switch directions
•Side QM plank dakine with feet on wall, 30 ab in outs or watev
•Switch directions

MOVEMENT 
•Precision jump lava prog over tables
•Flow: monkey stall on table, dismount, cat to pillar, traverse, tic tac off pillar to sand, roll

STRETCH

TIME
2 hr

NOTES
Maybe missed some warmup. Different order to mix it up. Was tough. But felt good after. Was tired so didn't try precision over table from bench to bench. Try it. Also tired for Cat traverse. Didn't have strength
To try tic tac. Lots of core work. 

Rehurt toe doing same cat before class. Tried precision from table to column. Didn't tuck enough. Hit knee and jammed toe. Left wrist is funky from catching it on wall from Thiefs on sat. Left ankle is still healing but doesn't hurt to run anymore. 

Ate big Vietnamese curry for lunch. Felt like crap. Can't eat heavy foods anymore. Want light and fresh. 
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #86 on: April 13, 2011, 10:59:59 PM »
2011.04.13 WEDNEDSAY CLASS AT ALA MOANA

WARMUP
Sand stretch and kundalini 
Run to bowling green

CONDITIONING/MOVEMENT 
•Cat hangs with tac back
•Pop vaults to waist catch
•Pop vaults to negative cat hang
•kind of a cat turn vault on the wall with one foot on wall. Like a crane, switch legs...circle on the wall or back and forth on one side. Wt on hands. Work up to one foot on wall at a time
•monkey stall to bench, jump one foot on wall (instead of monkey stall to wall from bench. 2 for 1. About waist high)
•thief vault type dismounts from wall to parkside
•Cat balance on wall, then backwards
•Jump from bench to waist catch, Precision on pillars and back...it's about 5' but is about 4.5' high
•box jump burpees on bench, drill down wall
•Hand on wall, hand on Bench swing thru and back (can work palm spin from this)
•Hand on bench and tac off wall, drill down bench

STRETCH

TIME
1.5hr

NOTES
Fun but light workout. Lots of movement now that I look at it written down. Some sets of 10 and 20. Abs need work. Cat negative needs work. Precision felt good but a bit shaky on the way back. Need to drill this solo. Only did it once. Pussy. 

Big toe and toes on other foot...and knee still tender from cat. Feet were too low. Need more tuck. Which means more Ab work. Low mid back is feeling yesterday's core workout. Feels good. Loved the kind of cat turn vault motion on the wall. So many opportunities. So much movement. How could I ever get bored?

GOALS
•work on box jump at low white wall. Measure ht and progress. Jumps need work. Box, broad. Would say I want to box jump to my waist ht by my birthday. That's 3.5 months. 
•palm spin by my birthday!  That's a good present ;)
•compose journal more like a movie replay and less like an admin submittal
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #87 on: April 17, 2011, 08:19:21 PM »
2011.04.17 SUNDAY SOLO AT MAKIKI PARK

WARMUP/CONDITIONING
3x:
5/3/2 pullups (max)
30 crunches
50 Jumprope
QM on wall
10 plyo pushups

MOVEMENT
Couple pop vaults on high wall
Dozen or so thief vaults
Couple lazy and precisions
Monkey stalls
Kip up from waist catch

Tennis

TIME
1hr

NOTES
Light workout while mark and I were waiting for a tennis court. Those walls are high. Not the best for multiple reps. Go to ALA MOANA and work technique there. Too slippery for cat hangs

Had a good paddle at ALA MOANA. Snorkel at sharks cove and swim at waimea bay yesterday. 
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #88 on: April 20, 2011, 10:51:35 PM »
2011.04.20 WEDNESDAY CLASS AT ALA MOANA

MEDITATION

WARMUP/CONDITIONING/MOVEMENT
at rail spot
•drill up and down rail in kind of cat hang shuffle step, arms extended
• sim but alternating hands together and feet apart like side QM
• sim but faster and with a bit of a hop
• spinning traverse along rail...facing bending over rail, the back against rail...spinning
•butt spin progression
•butt spin with spinning traverse flow to turn vault and back. Starting to be like dance type rail flow...cionn kine
• precisions on picnic tables...seats and tops
• sim but skip top
• from top to next seat
• monkey stall to top, precision to next seat, flow over table

TIME
2hr

NOTES
Ripped hand. Tried out balance bracelet. I think it works. Light class. Bit of a sweat. Mellow. Mark just left. Skipped some classes so was nice. Porco dio, il lavoro non mi piace a fatto...mi fa arrabiatto. L'odio. Voglio la liberta. Lo avro. Ma, adesso devo pratticare l'art du deplacement per il mio corpo e la Mia mente. 

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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #89 on: April 21, 2011, 11:38:49 PM »
2011.04.21 THURSDAY CLASS AT ALA MOANA

WARMUP/CONDITIONING
sand shoulder warmup
Elbow plank in a circle, everybody jumps over everyone
Downward dog, QM under everyone
2x10 precision jumps up steps 

MOVEMENT
Cat work on columns...technique, not too many reps
Worm 
dismount precision
Leap to arm grab first
Farther leap to foot first grab
Climbup drills
Popvaults to seatlike dismount
Same with flow with kind of a spin...pivot on balance arm

STRETCH
yoga

TIME 2.25hrs

NOTES
Flow was tough. Technique and flexibility need a lot of work. Low back is tight from cat dismounts. I tighten upon landing. Doesn't feel right. Mostly mellow night

It's a good group. Everyone is pretty self aware. Balanced. been working on taking work less seriously. Variety helps. I am def in the same mind frame as the rest. Funny how there is a common mentality that goes beyond interest in the same thing. 

flow. Don't fight. Widen gaze. Shorten focus. Schedules and lists are to be avoided. Change perspective. Stay out of ruts. Music helps. Melancholy can be good but in limited doses. Still pretty sad. More than I have been. Grief is unpredictable. need release and positivity
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #90 on: April 27, 2011, 10:51:34 PM »
2011.04.27 WEDNESDAY CLASS AT ALA MOANA

WARMUP
run to volleyball courts

CONDITIONING
10x run, vault, 10x pushups, jump, roll, run, 10x jump squats

MOVEMENT
•Cat leaps to wall...relax hang
•Cat hang to climbup...use boucne
•variations, spots, etc 
•Running cat leap to climbup, cat balance on wall, drop to lower wall
•Pop vault, cat balance on wall, negative cat drop

STRETCH

TIME
2hrs

NOTES
Fun class. It's great to hear people enjoy it. Love that warmup. A great way to make the brain shut up. Trust the body. Did the 2nd pushup set as pk pushups. Haha. Knee drive needs work. I could drill these forever. 

BODY CHECK
•Left ankle is still funky from same spot where I tried the cat leap off the bench. Been a couple months. Might be a tendon Tendon thing
•Right toe is getting better. Left middle toes hurt from getting bent back (learn to tuck!). 
•bottom of right ball of foot is still tender. Kinda bruised it or something. Work on soft landings. 
•left wrist tendinitis is bugging me a bit. Affects guitar. Need Accupuncture 
•best of all is my right ankle, which was the worst injury so far on my second ever day of training. 100%
•shoulders seem less tight overall. I think they are starting to loosen up. Usually so damn tight. Movement is good. 
•low back has not been bothering me. Core must be better, stronger
•still hovering around 170-175. Goal is 160. Still wearing same clothes from 195 self. Getting new pants this weekend. Then when I reach my goal they will be huge as well. Then I am buying some sexy designer clothes that I will wear until either they fall apart or I do
•still getting dizzy quickly on rolls. Wierd. They need a lot of work. 
Motion for motion's sake

Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #91 on: April 28, 2011, 11:18:54 PM »
2011.04.28 THURSDAY CLASS AT ALA MOANA

WARMUP
Sand stretch

CONDITIONING
5 sets 
•5x monkey stalls to full standing, squat, QM 30', 5x pushups, backwards QM

MOVEMENT
Rail balance work with spot
•standing, 
•squat turns, 
•standing turns, 
•5xpistols per leg, 
•10xsquats

•safety vault drill down rail with flow
•lazy  drill down rail with flow

Vault work over 3 tables
•precisions with progressing difficulty, reps
•some free style

STRETCH

TIME 
2hr

NOTES
Fun class. Nice warm, the rest was mellow. Loved the rail work. Good body/mind synergy. Pistol form is pathetic. Precision depth is improving for jumps from bench to bench over table top. Safety flow is good. Lazy is ok. Generally movement is getting more smooth

GOALS...more like stuff to work on so I can find it easily
•precision jumps over table top
•work reps for downward dog to jump through so knees can get inside arms
Motion for motion's sake

Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #92 on: May 01, 2011, 11:38:44 PM »
2011.05.01 SUNDAY MEDITATION AT SMC

•seated 5min belly breathing
•seated 10min anger release
•walking
•movement paint fence
•movement hands parallel to legs up and down to pike
•movement prayer up around down around
•movement hip twist
•seated mountain

TIME 1hr

NOTES
movements were sim to pk warmups and cooldowns. Feels great. Body is wise. Brain is insane. Satsang was good. Reminded me that head in the clouds is required for me. But prerequisite is feet on the ground. And roots are key. Death and birth. Work without meaning is slavery. 
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #93 on: May 03, 2011, 11:29:47 PM »
2011.05.03 TUESDAY CLASS AT ALA MOANA

WARMUP/CONDITIONING
flow
•5x Run down beach from home base to other pillars, turn, run up stepped wall, run on wall, dismount high wall to beach, zig zag run up and down stairs, monkey vault wall, run, dismount high wall
•last one had a dozen or so jumps from high wall to roll
•pushups/squats/crunches while waiting
•5x run to pop vault up wall at home base by stairs, up and over pillar to cat, run around tree, pop, dismount, jump, roll on sand
•some more of these I think

MOVEMENT
•standing cats from table to pillar
•worked on cat abort and technique and climbups
•cat to pillar, up and over with bounce with chicken wing

TIME 2hrs

NOTES
Made it over the pillar first time! Caught my thumb on the last high jump on the way into the roll. Felt like a sprain. Head a pop. Got really hot. Feels ok but I should ice it. Finished the class ok. Modified pushups. Strained left tricep on cat negatives trying not to use left hand. Needs a rub

Great class. Lots of running. Total now. Cat to pillar psyched me out a bit. My ups and distance are iffy that far but the right launch even from standing and I am more than there. Need confidence as well as commitment. Keep doing this one. Feet still hurt. Knee is better. Ankle slowly getting there

GOAL
Next time work dismounts parallel to wall:
•kong 
•thief
•turn vault
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #94 on: May 04, 2011, 11:22:40 PM »
2011.05.04 WEDNESDAY CLASS AT ALA MOANA

WARMUP
Run to tennis cts and stretch

CONDITIONING
•side QM down and back
•plank QM down and back
•forward QM with feet past hands
•broad jumps down and back (32 down)
---about an hour at this point
•planks and pk pushup progressions
•body carry over shoulder down and back..not as far
•body carry marriage style down and back
•10x squat someone
•10x each leg partner pistol
•pk pushup freestyle til failure

STRETCH
Nice stretch and bit of a med

TIME 
2hrs

NOTES
it rained pretty hard so we stuck to conditioning in the sand. Amazing rainbows. Aloha wau ia Hawaii, Mahalo nui loa! And Ozzi is obviously trying to get in shape for the rendezvous so it was a pretty hard class. Distances were looooong. Like maybe 50 yards. did a solid hour of hard conditioning and then it spaced out and we had longer rests. 

Core is really feeling it. Back still from yesterday. Thumb was fine. Woke up like a sprain, swollen and hot...iced it. Will do at least 3 days but hopefully will be fine in a week or so. Maybe 100% in 3 weeks. Felt really good after class. Energized. I can't imagine not playing and working out. 
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #95 on: May 05, 2011, 10:56:14 PM »
2011.05.05 THURSDAY CLASS AT ALA MOANA

WARMUP
run to end
Sand stretch
Worked in a line...don't deviate from it
Then to a circle...180 and 360 turns with hands on the ground
Then jumping turns, reps

CONDITIONING
kong dismounts drill up and down wall, QM back
3x ea side, various speeds

MOVEMENT
Pop vaults:
•Worked various techniques and steps
•Drive with knee, push button, alternate legs, etc
•Also kick back with leg to bring hip up variation
•Goal of clapping climb up from standing
•pop to mount, then dismount pushing off with both hands
•flow pop to cat and climb down at corner
•flow pop to longer cat to climb down
•some flow up and over walls at dumpster area
•Rained so worked some pushups while everyone else worked muscle up style climbups. Still a bit sore from last 2 days
•cat hang stretch...this should have a yoga name...ahh

STRETCH

TIME
1:45hrs

NOTES
Good class. Not too hard. Lots of technique. kong drill got me in a rhythm where is was not getting the dismount. Try this again warm. Location is fine. Try kong up, run along and dismount. Make it flow. 

Pops are feeling a bit smoother. Pop coordination needs a bit of work. Got a bit confused...step with one foot, drive with other knee...then from here you COULD get that foot on the wall. I can't yet. OR you could step with one foot, kick back with the other and drive the first knee forward to get foot up? There are many ways to work this. Just work it and find what works. 

Abs are feeling really good. Back was alive, not quite sore for a day or two but the more I keep it worked daily the better the core feels. Feeling tight. Hands are getting pretty rough. Cat climb downs are feeling better but I favor my right side. Thief vault dismounts are feeling really good but I favor one side. 

GOALS
•Want to work hip Kips and other core Intensive pk drills. Drill climbup progressions too. 
•See notes above for pop vault work 
•work left side cat climb downs
•exclusively work left foot pops
•play with cork screw pop vaults and similar stuff...palm spins and breakdance clock
•work bad side of thief vault dismounts
•work dismount pushing off with both hands at high white walls and work up to head ht walls...scary

Still no specific goals as such, just want to train 3-4 times a week and focus on getting my exams out of the way. Get thru work. I like being led thru class right now. Have to pull myself thru studies and drag myself thru work. Wendi is busy these nights and is late picking me up so these entries are getting long....
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #96 on: May 09, 2011, 01:37:00 AM »
2011.05.08 MEDITATION

•5 min sit
•10 min sit - mountain
•moving chi gong yoga
-prayer gather chi scoop
-forward scoop...give energy to universe
-gather ground energy 
-dragon awakening...push, ball
•walking...must be 10 min
•5min sit - suffering

TIME
1 hr

NOTES
back hurts from core work. Meditation is getting easier. Wanted to workout at ala Moana but it has been raining for days. I would have but wendi didn't want to. Been a non weekend
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Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #97 on: May 10, 2011, 05:37:27 PM »
2011.05.10 NEED WEEKEND SESSION

I missed my session on the weekend. Was planning to do one but I didn't. Now I am stiff and need to move again. Wanted to go to ala moana. Should have just gone to makiki or scout out another area in walking/biking distance. 

Note to self: if no paddle/hike/playing outside then get a training session in
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Re: Andrew's Training Journal (Hawaii)
« Reply #98 on: May 10, 2011, 10:47:30 PM »
2011.05.10 CLASS AT ALA MOANA

WARMUP
sand warmup
QM circles in a big circle, butt spins, etc

CONDITIONING
20 plyo pushups on people's shoulders
Plank while they do their pushups
Flow freestyle movement along white wall
Grip work in banyon tree

MOVEMENT
Landing work:
Thief dismount switching sides
Dash style dismount from standing and approach
Climb wall every time back up

STRETCH

TIME
2h

NOTES
Parkour is so fun. It reminds me of that Tom waits quote about how kids make you grow down and put things into perspective. Life is fun. Work is work. Life is not work. Or it shouldn't be. 

Wall was pretty high...6 - 6.5'. And sand makes it hard to get a good run up so I had to use the chicken wing. I have a meeting tomorrow. No one here wears long sleeves so I have to go In and act like I just came out of fight club

GOAL
keep doing Tuesday and Thursday workouts even when camp is done. I like the schedule. I don't want to stop. 
Motion for motion's sake

Offline AndrewL

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Re: Andrew's Training Journal (Hawaii)
« Reply #99 on: May 11, 2011, 11:03:43 PM »
2011.05.11 WEDNESDAY CLASS AT ALA MOANA

WARMUP/CONDITIONING
•10x run from wall to water, run backwards to wall
•5x shuffle side to water and back
•some more running forward, back, side
•3x sprints to water and back to wall
•5(?)x long stride run (between run and sprint pace) to water and back
•3x 10 tuck jumps in waste deep water
•swim to reef and back
•2x run in water pulling 3 people
•3x 10 explosive tuck jumps in waste deep water 
•10+3 QM fwd 5 steps, pike up wall
•dip to cool off

STRETCH

TIME
1.5h

NOTES
I might have missed some things. We were just winging it. fun class. Wasn't much like a class. More like hanging out and goofing around. Rained so nobody came but 3 of us. Felt good. Water hides how much work you do. 
Motion for motion's sake