Author Topic: Corey's Training Log (Read 2952 times)

Corey Cedeno · « **on:** December 02, 2007, 05:52:30 PM »

Time to start this thing up properly. Put some determination into this and keep track of my progress. $:-\$

Sunday December 2nd, 2007:

Went and drilled split footing on my kongs for an hour. When I first started I learned with the two footed take off. Now I'm trying to break that habit to get better distance on my vaults.

Goals for the week:
1. Improve my kong distance by 2 feet.
2. Start filming a video for my friends and co-workers.
3. Get ready for exams (non-parkour related, but still a goal for the week none-the-less

)

Goals for the month:
1. Non-kipping muscle up.

Corey Cedeno · « **Reply #1 on:** December 03, 2007, 08:58:04 AM »

Monday December 3rd, 2007:

Weightlifting today. Concentrated on upper body strength. Drilled a few vaults inbetween classes. Nothing too heavy PK related.

Corey Cedeno · « **Reply #2 on:** December 04, 2007, 04:59:20 PM »

Tuesday December 4th, 2007:

Weightlifting with concentration on legs and stomach. About a half hour of precision jumps during my break at work. Nothing much today either because of finals coming up.

Corey Cedeno · « **Reply #3 on:** December 08, 2007, 07:23:35 PM »

Thursday-Saturday December 6-8th, 2007:

Weightlifting Thursday and Saturday, upper body and lower body respectively. Saturday afternoon I drilled cat-grabs and climb ups for two hours after working in the morning and gym time.

Weekend goals summary:
1. I have managed to add two feet to my kong length this week after drilling my split footed form for a long time.
2. I said screw it to making a video of my progress. I'll get to it after finals.
3. Finals... shoot me.

Corey Cedeno · « **Reply #4 on:** December 14, 2007, 04:39:54 PM »

Second week of December 9th-14th, 2007:

Well, schools over now and I should be having plenty of time to do nothing other than train yet I've only had one decent training session this week. I spent a couple hours working on underbars since they're my weakest point at this time in my life. The week hasn't been without strength training though. I'm furiously dedicated to my weight training program and haven't missed a session despite the utter chaos unfolding right now. Hopefully things will get better soon and I can put more time into serious one-on-one time with Parkour.

Oh, and I've got a new precision personal record of 260 cm. Just short of 9 feet. I'll clear that 9 foot mark soon... someday.

Corey Cedeno · « **Reply #5 on:** December 15, 2007, 08:25:07 PM »

Saturday December 15th, 2007:

Did a little bit of playground flow work at the nearby playground. Then I worked on this little 90 degree underbar bit on the pull up bars there. I keep bumping my ass as I go over the second bar. It's quite aggravating. Move starts just off perpendicular to first bar, about ten degrees tang. to the second bar. Pic:
http://mywebpage.netscape.com/Vexiot/90-underbar.JPG

Corey Cedeno · « **Reply #6 on:** December 16, 2007, 05:21:17 PM »

Sunday December 16th, 2007:

I found a new place to drill underbars. It's a nice little hill parking lot with primo guide railing. Drilled underbars for a good half hour but it was too could to really do much more. Then I drove downtown and and did some stairwell runs. Going up and down as fast as I could. I'm gonna have to start timing myself doing 5 story intervals. I'll do one tomorrow and set a self-standard.

Goals for the week:
1. Time and tape stairwell run.
2. Find my current max height and length kong vault numbers.

Corey Cedeno · « **Reply #7 on:** December 17, 2007, 10:09:17 AM »

Monday December 17th, 2007:

Still practicing underbars. I'm gonna have to take some time off of them, my forearm splints are starting to hurt again. Weight-training as usual on mondays. Heavy upper body loads.

Corey Cedeno · « **Reply #8 on:** December 19, 2007, 11:44:26 AM »

Tuesday December 18th- Wednesday December 19th, 2007:

Today I shot a short little funny vid for my bosses' kid who's taken a liking to Parkour. I call it, "How to escape from a burning building". I might start teaching him the basics if I don't move before next semester.

Well, I worked on my precisions today as well as climp ups. I'm getting a lot better at those. I've cut my climp up time in half over the past week. Hurray!

Steve Low · « **Reply #9 on:** December 19, 2007, 07:58:33 PM »

You should note what you're actually doing for weightlifting.. so you can see if you're progressing.

Corey Cedeno · « **Reply #10 on:** December 19, 2007, 08:58:19 PM »

Oh I've got a whole notebook full of that stuff. It just never seems to make it out of my gym bag somehow.

Corey Cedeno · « **Reply #11 on:** December 27, 2007, 08:39:05 AM »

Thursday December 27th, 2007:

Time to get back outside and training. Post holiday lethargy is hitting me big time this year (I junked out on eating). Drilled wall climbs at the nearby high school. Thats about it.

Corey Cedeno · « **Reply #12 on:** January 07, 2008, 07:40:13 AM »

Sunday January 6th, 2007:

I haven't had much time to train myself. I've started teaching a new group of four guys from UT. A couple of them are getting the hang of it pretty fast. The other two are gonna have to really work at it to get good. We spent the first day practicing both landings and I demonstrated the different types of vaults for them. They need a lot of work on their rolls.
I'm trying to find a gym where we can practice moves in a more "cushy" environment. I might even get a chance to work on my back-tuck and wall flip.

Corey Cedeno · « **Reply #13 on:** March 28, 2008, 08:38:06 AM »

Friday 032708

Warm up: (3 rounds)
BB OHS x 10
Plyo-Push Ups x 10
Pull Ups x 10
GHD Sit Ups x 10

CFHQ WOD: Split Jerk 1-1-1-1-1-1-1 Reps

I've never gone for max load on a Split Jerk before so I used today's set to do that.

(1.) 115 lbs (2.) 125 lbs (3.) 135 lbs (4.) 145 lbs (5.) 150 lbs (6.) 155 lbs (7.) 160 lbs failed x 2

Corey Cedeno · « **Reply #14 on:** March 31, 2008, 09:10:20 AM »

Took two days off because I was beat to hell.

Monday 033108

Warm up: (3 rounds)
BB OHS x 10
Pseudo Planche Push Ups x 10
Pull Ups x 10
GHD Sit Ups x 10

CFHQ WOD: Fran
Time: 17:43

My time was absolute crap today. Almost double usual.

Parkour Training

While on break I broke out my precision bars and worked on some rail sensitivity stuff. Jumping back and forth, spinning around, etc... nothing too much.

Corey Cedeno · « **Reply #15 on:** April 01, 2008, 06:55:16 PM »

Tuesday 040108

Warm up: (3 rounds)
Air Squats x 20
Pseudo Planche Push Ups x 10
Pull Ups x 10
V Ups x 10

CFHQ WOD: Four timed 800m runs

2:42 - 2:57 - 2:44 - 2:50

Parkour Training

20 minutes of drilling Wall climbs on break.

Corey Cedeno · « **Reply #16 on:** April 02, 2008, 12:21:46 PM »

Wednesday 040208

Warm up: (3 rounds)
BB OHS x 10
Pseudo Planche Push Ups x 10
Pull Ups x 10 (Trying to learn the Butterfly kip. I can't keep myself from swinging out.)
GHD Sit Ups x 10

CFHQ WOD: Five rounds of 30 GHD Sit Ups and 25 Back Extensions

Total Time: 13:25

Corey Cedeno · « **Reply #17 on:** April 04, 2008, 09:43:11 AM »

040408

Gwen - 75 lbs

Corey Cedeno · « **Reply #18 on:** April 05, 2008, 05:11:05 PM »

040508

Warm up: (3 rounds)
BB OHS x 10
Pseudo Planche Push Ups x 10
Pull Ups x 10
GHD Sit Ups x 10

Crossfit Total:
Push Press - 75 lbs
Deadlift - 285 lbs
Back Squat - 250 lbs

Corey Cedeno · « **Reply #19 on:** April 05, 2008, 08:40:08 PM »

I decided to test my OAC progression today. Worked on weighted Chins and Isometric holds.

Weighted Chin is at 55 lbs now.
Isometric hold is at 6 seconds.

I wasn't aware that I could really hold a perfect OAC Isometricly. A couple months ago I could only do well controlled eccentrics.

News:

Author Topic: Corey's Training Log (Read 2952 times)