Topic: Chris Salvato's Log

[Chris Salvato]

Day In A Nutshell: Good Sleep (11:00 PM to 7:30 AM).  Diet was good.  Hands are totally wrecked and ripped apart, still.  I still can't extend them fully and contact with things causes sharp stinging pains.  This impacted my training, again.  Training was good, though.  I made a lot of progress on my cat balance.

Diet: Ate well all day -- was munching on cashews ALL DAY.  I had a Burrito from Chiptole, half the normal amount of rice.  That was actually pretty filling, for a change.  I'll have to keep that in mind for the future.  Consistently ate all day, but was too big a gap between lunch and dinner, imho.

GTG Handstand Pushups: My hands are too fked up, still.  Need to wait on these until my hands dont scream in pain from pressure or touching surfaces.  Maybe I can do this tomorrow.

CrossFit: Did not go today because of my hands.  Did Parkour instead.

Parkour: QM for warmup, Cat Balance and Standing Balance on a 1 inch, square rail.
Warmup: 50 feet of QM in the following ways:
1x Forwards Decline
1x Backwards Incline
1x Backwards Decline
1x Forwards Incline
1x QM Lunges Decline
1x QM Lunges Incline

This actually warmed me up pretty well.  QM always gets me warmer than any other exercise.

Practiced some 7 foot precisions.  Took a few attempts (gate in front of me was freaking me out), then finally got them a few times.  Then went into balance work.

QM balance is a big weakness of mine.  I couldn't do it at ALL (that is not even move) up until only like 3 weeks ago.  Today I cat balanced a total of about 400 feet, 100 feet of which was inclined.  I also did standing balance on the same rail a total of 400 feet.  I overcame a lot of fears and definitely saw a vast improvement in my balancing ability -- both from the past and within todays training session.  I was very pleased.

Other Notes:  Eager to get my hands back to where they were so I can go back to training with my hands.

[Chris Salvato]

Day In A Nutshell: Good Sleep (11:00 PM to 7:30 AM).  Sales meeting all day...I ate TONS of nuts and not much else.  Interesting diet day..  Hands are still totally wrecked and ripped apart.  I still can't extend them fully and contact with things causes sharp stinging pains.  This impacted my training, again.  Took a day off from training.  Stretched for 2 hours, casually, instead.

Diet: Ate a good breakfast followed by an 8 hour Nut Eating Maraton with lunch from Panera Bread Mixed in.  Was interesting, but the nuts filled me up all day (obviously, since my body is not used to so much fat) but I think it was a good little experiment to do.

GTG Handstand Pushups: Rest.

Other Notes:  Eager to get my hands back to where they were so I can go back to training with my hands.  Stretching from 7-9 PM, casually.  My hands like this are annoying me

EDIT:  OK so i got effin restless and decided to test some of my abilities.  I went for maxes in the following workouts that I could do. I did each set in 3 trials.  The results are as follows:

Pushups:  30
Squats:  100 (stopped at 100, maybe coulda pumped out a few more)
HSPU: 4 (improvement from 3 just a week ago...1 rep a week is good!)
Double Unders: 14 -- previous was 28...   but i think lighting played a part here
Broad Jumps: 100-104-104 (or 8'4" and 8' 8")

I was really pleased with the Broad Jump results, this really boosted my confidence.  I just didnt feel the Double Unders today -- maybe its just been too long since i drilled them.  Post-workout I was light headed -- i think altitude is screwing with me + bad diet.

chris signing out...

[Chris Salvato]

Friday: Nothing since I was showing my dad around.

Saturday: Same as Friday

Taking more breaks from training than I like...

I have been mixing in handstands and such but still getting settled in makes it hard to get dedicated to a solid routine -- not to mention my hands are still all wrecked...

[Chris Salvato]

Day In A Nutshell: Decent Sleep (12:30 AM to 7:30 AM).  Diet was OK, need to eat more during the day I think, though.  Training was good -- excessive handstands are giving me headaches though.  My performance was not as effortless as I would have liked -- was heaving throughout the workout.

Diet: Wrapped up 5 days of eating just eh to eating pretty good once I was on my own again.  Usual breakfast with some protein powder milk, solid lunch (Malaysian chicken) and about to make a modest dinner since I am beat.

GTG Handstand Pushups:
9:35 - 3
10:05 - 2
2:30 - 2
3:05 - 2
3:30 - 3
4:15 - 2
7:50 - 2

Total - 16 HSPU

I think I am going to step it up to 3 HSPU per set.  I might need to fall out of HS to get the last one, but its time to progress, now.

CrossFit: 100 Burpees for time: 11:13.5

1 Rep was squat into plank into pushup into squat into jump to touch 5" over my head (since thats how tall my ceiling is)

My time was good, but i felt that I may have been able to do better.  I would like to get this in under 10 minutes, which isn't too far off.

Parkour:Wandered around UCCS looking for other parkour people from colorado springs..but couldn't find them.  Did some very light work and some jogging but nothing worth really mentioning.

Other Notes:  Eager to get my hands back to where they were so I can go back to training with my hands.  They are ALMOST healed and I will never abuse them like that ever again.  Being out of training with them for a couple of weeks was brutal.  I am actually thinking of joining a Globo Gym since my local crossfit gym is $75 a month for trainers that I don't like and workouts that I think are useless.  At a globogym at least I can do more of what I want for under 1/2 the price.

[Chris Salvato]

Day In A Nutshell: Great Sleep (10:30 PM to 7:30 AM).  Diet was good but could have been more consistent and balanced.

Diet: Usual Oatmeal breakfast.  Chipotle Chicken Burrito for lunch (1/2 the rice).  0.5 lb chicken for dinner with a smoothie (4 slices pineapple with 1 cup pineapple juice, 2 cups milk, banana, homemade chocolate syrup and cashew butter...yum).  Ate fruit and nuts to snack on during the day, with 2 zone bars to fill the gaps.

GTG Handstand Pushups:
8:20 - 3
9:20 - 3
10:20 - 3
1:05 - 3
2:40 - 3
3:40 - 3
4:40 - 3
8:50 - 3

Total - 24 (PR for the day)

First day doing 3 rep sets.  Going to def stick with it. Will test my max this weekend then determine if i can move up to 4 reps.

CrossFit:

20 Sled pushes
Perform 1 sled push every minute, on the minute, for ~80 feet.
Goal is to finish in under 10 second.
First 2 pushes @ sled weight.
Pushes 3-5 @ Sled weight + 45
Pushes 6-14 @ Sled Weight + 90
Pushes 14-20 @ Sled Weight +135

I was happy with my performance.  I did all my sets in under 10 seconds, except for the last 2 which were 11 seconds.  Thats an average of moving 135# +Sled Weight at 8 feet per second.  I enjoy the sled workouts -- I feel that they are very practical.
 
Parkour:  Nothing really explicitly parkour but did do a slew of handstands, as always.  Did my first held handstand on parallettes, which was big for me.  Going to keep practicing this, as well.

Other Notes:  Decided against the globogym as soon as I walked in.  Going to keep going to the CrossFit gym here and may start up parkour classes here.  My hands are at about 90% now.  Hopefully they will be at 100% this weekend when I go back to boulder, when i start doing 2 parkour classes a week

[ZacharyCohn]

Why don't you tell them what else you did today?


Baby animal killer.

[Travis Graves]

Other Notes:  Decided against the globogym as soon as I walked in.  Going to keep going to the CrossFit gym here and may start up parkour classes here.

Haha, globogym... I got a free guest pass to this brand new gym they opened up at my school, it's huge and obviously extremely expensive. Some of it is nice like the yoga rooms and such but they didn't have a pull-up bar. They had all these handles sticking out a weird angles on the cable machine, but none of them were straight. I walked up and asked if they had a bar and when they said no I told them that was unacceptable and that I wouldn't be buying a membership there and walked out.

[Chris Salvato]

Haha, globogym... I got a free guest pass to this brand new gym they opened up at my school, it's huge and obviously extremely expensive. Some of it is nice like the yoga rooms and such but they didn't have a pull-up bar. They had all these handles sticking out a weird angles on the cable machine, but none of them were straight. I walked up and asked if they had a bar and when they said no I told them that was unacceptable and that I wouldn't be buying a membership there and walked out.

Dude I don't get it...

This gym had the same crap.  They had one pullup bar on the cable machines but i saw that I would never be able to use them for more than a few pullups because people were constantly using the cable equipment.  I used to do that at a gym and got so many nasty looks when i would take up the whole cable machine just for the bar for more than 10 minutes.

No more of that stuff for me...

Most major gyms have their priorities out of wack -- their sales guy was tellin me about his 440# bench press and D2 College football career like i gave a shit... his form was probably whack on those bench presses too, like most college athletes, just to get their numbers high.

[Steven Low]

Sometimes the power racks have a bar you can use for chins. It's better using it for chins than doing biceps curls in the rack, haha.

[Chris Salvato]

Day In A Nutshell: Great Sleep (11:00 PM to 7:30 AM).  Diet was good.  Need a bit more consistency through the day though.  Training was OK.  Felt like it was a wasted day of training, really, but I did my best.

Diet: Usual Oatmeal breakfast.  1/2 cup Egg Beaters with a shake (banana, 1 cup milk, home made chocolate syrup , cashew butter).  0.5 lb chicken for dinner with organic blue corn tortilla chips and salsa.  Atenuts to snack on during the day, with 2 zone bars to fill the gaps.

GTG Handstand Pushups:
8:05 - 3
9:20 - 3
10:10 - 3
10:55 - 3
12:40 - 3
1:00 - 3
4:20 - 3
6:20 - 3
8:20 - 3

Total - 27 (PR for total daily reps)

Will test my max this weekend then determine if i can move up to 4 reps.

CrossFit:
Clap Pullups
3-3-3-3
Weighted Pullups 1 RM
1-1-1-1-1-1-1

Like I said in my DiaN, I didnt like the first part of this WOD.  I can do over 5 clapping pullups easily.  3 reps of plyo pushups (which are clap pullups minus the clap) was a joke for me, so I used it as a wrap up to my warmup. 1 rep maxes on pullups makes me feel like a wasted day, as I said before.  Last time i did this, i had 90# or higher on my 1RM, I just remember having more than 2 45 plates on the belt and doing the pullup.  This time, the bar was way thicker and my grip was slipping which deactivated my back muscles for pulling up.  It sucked. The results were as follows:

70(cheat) - 45 - 45 - 45 - 55 - 70(F) - 70(F) - 65(F) - 55.

I was NOT happy with my performance here.  My pullup performance had degraded slightly though in the past couple of weeks since I didn't use my hands at all for over a week due to horrible callous tears.  The callouses still arent fully healed which may have been subconsciously holding me back.  I couldn't do a bar muscle up, which is usually easy for me, and I could only do 1 or 2 ring muscle ups, which is also unusual for me...

Maybe it was just a bad day...

 
Parkour:  Not much, but did a bunch of handstands.  They are really getting a lot more solid.  I did a really long one that felt over 30 seconds, but wasn't timing it...so its staying out of the record books.

Other Notes:  Not much for now.  Decided that I needed to work on my grip more heavily.  I am going to try and pick up grip trainers at my local sports shop and maybe fill a bucket with rice to do rotations in while I watch TV and surf APK

[Chris Salvato]

Day In A Nutshell: Great Sleep (11:00 PM to 7:30 AM)...Had a hard time getting up though -- may need to rework sleep to get another hour out of it.  Diet was good up until this writing...but I will be drinking tonight.  will try to balance that out with protein.  Worked out well because I am going out tonight -- had 3 days on so this is a rest day.

Diet: Usual Oatmeal breakfast.  Pita Pit Chicken Souvlaki with Double Meat for lunch.  Cashews and Tea throughout the day.  Drinking tonight, hopefully with some kind of meat to go with it.

GTG Handstand Pushups: Rest Day

CrossFit: Rest Day
 
Parkour:  Rest Day, not even many handstands.  I need it because the few I did were hard to maintain balance due to soreness -- even though I don't feel sore very much at all...

Other Notes:  Not much.  Rest Day.

[Chris Salvato]

POSTED A DAY LATE

Day In A Nutshell: Weird Drunken Sleep (4:30 PM to 10:30 AM).  Woke up several times feeling sick from the night before.  Felt queesy for a few hours waking up and debated whether or not I should even go train today.  But I made it out to Boulder and it was worth it.  Fasted for most of the day.  Found some new skills in my training, but it did result in some stiffness/injury.  Giving up drinking though.

Diet: Had a hard time eating breakfast from being hung over.  Had to throw away most of my usual Oatmeal breakfast.  Fasted all day with the exception of a vitamin water and Chipotle Dinner at around 6:00 PM.  Fasted the rest of the night until after midnight where I had some turkey and another vitamin water.

GTG Handstand Pushups: Rest Day from GTG HSPU.

CrossFit: Rest Day from CrossFit.
 
Parkour:  Crazy long PK day but the alcohol had taken its toll on me through the day.  Was cotton mouthed all day.  My handstands feel much more comfortable now and I am going to continue working on piouruettes (SPELLING?!). I learned that I am really good at spider jumping.  I am very close to nailing a 180 spider jump, and I can spider jump on walls as wide as my split.  Since i have long legs I can easily spider jump into walls that are 5-6 feet apart and i would like to test this for my max. Ryan and Matt also showed me the different ways to transition out of a cat.  I definitely want to work on this and see how it can also help my climb ups.  I am definitely much more comfortable with precisions these days.  I conquered a 7 or 8 foot precision with a 2 foot drop into it on the first try.  I feel the fear lessening with time.

I also did my first backflip, spotted, on a thin mat.  I was psyched.  I can't wait for open gym so that i can try it again and maybe get my back tuck down.  I am no longer as intimidated by this flip.

Wall spins annoy me more and more every day.  I KNOW i can do a vertical wall, but when I try to do it my brain doesnt let me.  If there is even only a 10 degree incline I do it without even thinking about it...but if its vertical I can't do it due to a mental block.  I would like to overcome this immediately.  Also, I need to work on doing my other side (I currently plant my left hand ... need to work on planting right).

Other Notes:  Kinda hard for me to remember everything since its a day late.  Oh well.

[Chris Salvato]

Day In A Nutshell: Decent Sleep (4:30 AM to 11:00 PM)...Woke up with soreness and pain.  Not the good kind.  My knee felt very stiff and prob. inflamed.  My back felt tight and stiff.  This continued most of the day so I had to take it easy.  Diet was good...bit much but it was very good.  Training was slow and boring because I was injured, but i did get some work in.

Diet: Usual Oatmeal breakfast.  At about 4:00 PM we had a feast.  Steaks, sweet potatoes, mushrooms, peppers, onions, milk, smoothies, OJ, chips with salsa...the works.  It was great.  Mostly healthy stuff and lots of it.  Was a great day to eat.

GTG Handstand Pushups: Rest Day.  Maxed out for reference in moving forward.  Gave it two attempts to be sure.  Max was 5.  Thats 1 more rep than last week.  I am keeping on pace with my 1 rep per week goal.  I will now be doing 4 reps in my GTG during the day.  I may also be working other workouts into GTG like standard pushups.

CrossFit: Rest Day
 
Parkour:  Was injured so took a day off mostly.  Did take the time to work on handstands and other things that I could do.  Avoided high impact on the legs, but did do some messing around with kettlebells, nothing intense though.  I need to stay off my legs for a bit...which was very hard watching all of the tumbling they were doing in the denver PK class today.

Other Notes:  Not much.  Rest Day.

[Chris Salvato]

Day In A Nutshell: Good Sleep (11:30 PM to 8:30 PM)...Was a bit restless though.  Woke up again with lower back pains and stiff knees...this time both left and right.  I knew then my day would be shot for training.  Took a rest day from pretty much everything as my back was hurting all day and felt very stiff.  Going to make an appointment to see a chiropractor. Diet was good.  No training today and the stiffness/soreness/pain made my work day difficult.

Diet: Usual Oatmeal breakfast.  Chipotle for lunch (need to stop this for the sake of my wallet).  Had the tacos and it was NOT filling at all.  Need to get the burritos. Lean ground beef for dinner -- marinated, with acorn squash, cinnamon and honey.  Vanilla yogurt for dessert.  Almonds and tea through the day.

GTG Handstand Pushups: Rest Day since my lower back was so stiff.

CrossFit: Rest Day since my knees and back were in so much pain.
 
Parkour:  Rest Day from injuries.  Just did a few handstands with a stiff back.

Other Notes:  This day off gave me a bit of time to reflect on my goals and my injuries.  I am going to take this opportunity to list ALL of my goals that I can list right now.  Then, I will isolate a few of these goals into my highest priority goals and goals that I can train any time (and will!!).

-----------------------------------
Strength
Broad Jump
8.5' Broad Jump

Muscle Ups
10 Consecutive Kipping Bar Muscle ups.
5 Consecutive Ring Muscle Ups

L-sit
30 Second L-sit

V-Sit
15 second V-sit

HSPU
10 HSPU, Wall
1 HSPU, no Wall

Pushups
50 Pushup Max
70 Pushup Max

Squat
1.5x BW Squat (250 lbs)

Deadlift
2.0x BW DL (340 lbs)

Clean
1x BW Power Clean
1x BW Squat Clean

Pullups
50 Kipping Pullups Max

Pistols
5 Consecutive pistols, each leg

Metabolic Conditioning/Endurance
Sub 6 Minute Fran
20 Rounds of Cindy
5:00 Mile
22:00 5K
50:00 10K

Parkour
Balance/Rail Work
Balance 50 ft on a rail
Cat Balance on a Rail 10 steps
Execute 3 Consecutive half pivots
Execute 3 consecutive full pivots
Execute 3 consecutive half turns

Misc Skills
Kick up climb ups
Kick up Cat to Cat
Execute Double Speed Vault

Gymnastics/Tricking
Tricks
Execute an unspotted back tuck
Execute a wall flip
Execute a left hand plant wall spin on vert wall
Execute right hand wall spin
Execute rolling kip up
Execute front handspring
Execute a back handspring
30 second handstand, no wall
Tuck planche 30 seconds
10 steps walking handstand
Handstand Pirouettes (parallettes or floor)
100% Front Flip consistency (without the knee pain!)
10 sec one arm handstand, each arm
Execute Au Batido
Jumping Spider to 180 Jumping Spider

Stretches
185 degree side split, on ground
180 Degree front splits, both sides, on ground
180 Degree side splint, in handstand
180 Degree front split, both side, in handstand

--------------------------------------

Now the question...how to accomplish all of these goals?  Divide and Conquer...

GTG - all day
  - Handstand Pushups - 4 Reps (80% max)
  - Pushups - 30 Reps (last tested max, but definitely not my true max -- just did 30 no problem)
  - L-sits - 10 sec
  - Handstands - max hold (as i already do without even paying attention)

Stretches - 30 mins per night
  - Splits

Tricks
  - 1x to 2x a week open gym

Parkour
  - Jam 2-4 days a week depending on schedule.  Sat and Sun reserved for parkour training.
  - Buy equipment to build at home balance/precision trainers.

Now i need to just figure out how to get up there in the rest of my goals without much equipment...

[Chris Salvato]

Day In A Nutshell: Good Sleep (11:30 PM to 7:00 AM).  Knee stiffness still.  Back pain throughout the day in those stupid computer chairs.  Hopefully this disappears soon.  Took a rest day from pretty much everything as my back/knees were hurting all day and felt very stiff.  Diet was good.  Mostly just GTG today, with some stair traversals.

Diet: Usual Oatmeal breakfast.  Left over ground beef w/tortilla shell for lunch and dinner.  Organic Corn chips with salsa and hummus in both meals, as well.  Almonds throughout the day with tea and water.  Cottage Cheese with Pineapple after lunch and dinner and some vanilla yogurt for pre-bedtime meal.

GTG:
Decided on 20 Pushups since 30 was way hard right after 4 HSPU..

 8:20 - 4 HSPU, 20 PU, 10 sec L-sit
 9:45 - 4 HSPU, 20 PU, 10 sec L-sit
11:40 - 4 HSPU, 20 PU, 10 sec L-sit
12:40 - 4 HSPU, 20 PU, 10 sec L-sit
 1:40 - 3 HSPU, 20 PU, 10 sec L-sit
 3:35 - 3 + 1(c) HSPU, 20 PU, 10 sec L-sit
 6:00 - 4 HSPU, 20 PU, 10 sec L-sit
 7:30 - 3 + 1(c) HSPU, 20 PU, 10 sec L-sit
 9:20 - 3 + 1(c) HSPU, 20 PU, 10 sec L-sit

Totals:
32 HSPU + 3 Cheated HSPU (new PR on full ROM HSPU per day)
180 PU -- stepping this up to 22 per session
1:10 L-sits.  Stepping this up to 12 seconds tomorrow

I noticed that even throughout the day my L-sits felt much more comfortable and natural.  I cant wait to see how this feels after just 1 week.

CrossFit: Rest Day since my knees were not up to par yet.
 
Parkour:  Rest Day from injuries.  Went to meet the CSprings guys but couldn't find them again.  Did some balance work at UCCS on curbs.  Also did some climbing traversals on the steps outside my house throughout the day.

Other Notes:  Happy with the new GTGs but definitely need to figure out some way to get into olympic lifting...

[Chris Salvato]

Day In A Nutshell: Good Sleep (11:00 PM to 7:30 AM).  Knee stiffness still.  Back pain throughout the day in those stupid computer chairs. Both back and knee pain were not NEARLY as bad as yesterday, which is good.  Still going to see a doctor and the knee held me back from doing any O-lifts. Hopefully this disappears totally soon. Diet was good, no guilt today .  GTG all day with a CrossFit/metcon workout that i programmed for myself.

Diet:
Breakfast - Usual Oatmeal breakfast. 
Lunch - Top Round steaks for lunch, about 0.4 pounds.  Cottage Cheese with pineapple.  Organic Chips with salsa and hummus.  Pistachios and Milk
Pre-Workout - Milk with protein powder (Isopure, chocolate)
Dinner/Post Workout - Top round steaks about .4 pounds on a tortilla with mushrooms, onions and garlic.  2 Glasses of milk.  Yogurt to follow.

Other - 2 zone bars, almonds and tea during the day to munch on.

GTG:
I actually think yesterdays hard-hitting GTG left me sore -- not re enough to feel it but sore enough to affect my performance.  Just felt that way through the day -- everything was harder to do except for the L-sits.  I feel as though my ROM was not ideal either.  I may take a break from GTG tomorrow to allow for recovery...and maybe cut the pushups out until i get my HSPU goal?  Maybe need external opinion on this.

 8:20 - 4 HSPU, 22 PU, 10 sec L-sit
 9:55 - 4 HSPU, 22 PU, 10 sec L-sit
10:40 - 4 HSPU, 22 PU, 10 sec L-sit
11:50 - 4 HSPU, 22 PU, 10 sec L-sit
12:30 - 3 + 1(c) HSPU, 22 PU, 10 sec L-sit
 1:40 - 3 + 1(c) HSPU, 22 PU, 10 sec L-sit
 2:40 - 3 HSPU, 22 PU, 13 sec L-sit
 3:35 - 3 HSPU, 22 PU, 10 sec L-sit
Time Not Recorded - 2 HSPU +2 HSPU + 4 (c) HSPU

Totals:
32 HSPU + 6 Cheated HSPU
176 PU -- leaving this at 22 per session
1:23 L-sits.  Stepping this up to 12 seconds tomorrow (forgot to do this today..)

CrossFit: Stood off my knees so programmed this workout..
21-15-9
Ring Dips
Pullups
Push Press 95#

16:50

Ring dips were my major weakness.  I need to up my ring dip max somehow -- this is probably also holding my muscle ups back very much.
 
 
Parkour:  Rest Day from injuries.  Just did tons of handstands, as usual..

Other Notes: 

[Gregg]

Hi, Chris... I've seen your posts in Muse's log. I'm glad your knee and back pain is going down. Keep us updated on what you find out from the doctor, ok?

[Chris Salvato]

@btay: thanks for the encouragement!  I will prob keep you all posted whether you like it or not

2/28/2008 - Rest day overall. Shitty diet, no training and alcohol -- oh well, consider it a cheat day....good time to take one too since i can't train much with mild injuries!

2/29/2008:

Day In A Nutshell: Poor sleep (1:30 AM to 7:30 AM).  Went out to happy hour last night which was why I stood out late. Knee stiffness still, but not bad at all.  Can walk and even run, but full flexion of the knee joint causes pain -- particularly when i grab my ankle and pull my foot towards my butt.  Jumping and landing may be a problem for a bit, but its definitely a LOT better than the past few days. Diet was good, no guilt today .  GTG L-sits today with a CrossFit/metcon workout that i programmed for myself.

Diet:
Breakfast - Usual Oatmeal breakfast. 
Lunch - 0.5 lb salmon with the skin., about 0.4 pounds.  Organic Chips with salsa and hummus and Milk.
Pre-Workout - Milk with protein powder (Isopure, chocolate)
Dinner/Post Workout - Shake: 1 banana, 1.5 cups milk, 1 TBSP homemade chocolate syrup and 1 TBSP cashew butter.

Other - 1 zone bar, almonds and tea during the day to munch on.

Probably going to eat more after I post this...

GTG:  Lost my little recording sheet....have no idea what times or how many I did...

I did 10 Sec L-sits throughout the day, and I think I can step this up to 15 seconds now easily.  At least 7 times, so at least 1:10 worth of L-sits today.

CrossFit: Stood off my knees so programmed this workout...plus when I showed up to max crossfit, no one was there -- so that was a big waste and i couldn't use barbells like i wanted to...

5 Rounds for time:
1 stair traversal (5 steps down, 5 steps up)
10 Ring Dips
30 Double Unders

18:50

Ring dips feel way better for me now.  I think the problem was that I was starting from the bottom in the past and comming to a stop, instead of bouncing off of the bottom like a bench press or squat, using the eccentric contraction to my benefit.  Was able to keep it in sets of 3 most of the time, which is an improvement from last time.  I want to keep banging out ring dips to get my numbers up here.  I think it will grossly help my muscle ups since my pullups numbers are quite high (25+ max reps now) but my dips numbers are pretty low (something like 10 on the bars).
 
Parkour:  Rest Day from injuries.  Not much, not even many handstands -- but when I do go into handstands i am trying to be concious of being hollow.

EDIT:  was doing some practicing and did my FIRST HANDSTAND PRESS EVER into a held handstand!!!!  I was so psyched!

Other Notes:  Nothing really more to say for today.  Feeling good so far and i just want my knees to be perfect so I can train again...

[Chris Salvato]

OK this is super abridged.  I have been SO busy training and working, i haven't had time to log it all.  I may have to switch back to pen and paper until i get time to transfer it over.

3/1/2008 - Went to boulder for parkour classes and training.  Worked on my handstand presses more and properly executed most of them.  Got my first lache (spelling?) down where i swung between two bars that were about 6 feet apart. Did my first p-bar roll which may help with my handstands on p-bars   Did a grueling workout of 50 plyo pushups, 50 monkey plant plyos (3 foot box), 50 rail squats and 50 body rows (p-bars, feet on opposing p-bar, arms on elevated p-bar).

After class we went to CU Boulder for training where I did things that I didn't even know that I could do.  My knee was still in pain from my tendonitis, but it wasn't too bad.  I was doing 5 foot kong to precisions with a 3 foot drop.  I was surprised I landed it in only 2 tries.  I also did my first really tight reverse underbar through a tree branch.  It was kind of nerve racking since it was the first time, but I shot right through and it really seemed to flow.  I liked the way it felt a lot.  I tried to stay off of my hands since I ripped a callous on the lache -- but its so hard when theres so much shit to climb on .  I successfully did an 11 foot wall climb 3 times, not in a row though.  It was all technique and I really want to improve it.  I am confident that this will improve with time, but I really need to work on it.  I did hit a few blocks, such as a kong over a 3 foot wall with a stepup and 5 foot gap between the stepup and kong....but i did to the precision, which impressed me.

In short, I am still learning my limits.  I am really learning that it is ridiculous to think that I cannot do certain things.  I need to have more confidence in my abilities.  They are coming along and developing quickly, which is scary...but I want to improve them at the fastest pace possible.  I just want to NOT get ahead of myself.

Outside of my training, I helped some more people learn to squat properly and kip their pullups.  I learned some more things on how to teach people how to do these movements.  Overall though, I helped people progress through the fundamental movements very quickly and saw a lot of quick progress from most people.

3/2/2008:
Drove through the snow to get to denver.  Not fun.  Got there though and class was good -- mostly gymnastics stuff.  Did my first rolling kipup but its very sloppy.  Also did my first straight legged kip up and WOW thats so much easier.  Learned a bunch of new QM techniques, but i need to work on them a bunch.  My reciprocation needs work in my QM.  I start the rhythm OK but then I lose it.  Its like my hands go faster than my legs or vice versa and then i settle back into alternating with the same size.  My knee hurt way less today, which is surprising considering all the high impact I did the day before.  We worked on a bunch of roll combos and it made me realize that I need to gain a ton more control in my roll.  It will definitely be something that I pay more attention to in the future.  I don't really remember much from that day for some reason.

3/3/2008:
Open Gym at 5280.  OMG, the best open gym of my life to date.  I worked a bit more on muscle ups (kind of stupid considering the callous problems I have been having) and got a bit more of a feel for slower muscle ups...but my arms were still kind of sore from the previous days so I couldn't do a rings muscle up today.  I did learn a ton more.  I got critiqued on my tornado kick and was told that it is actually pretty good.  Also worked more on front flips, but I avoided them due to my knee pain.  Made mild progress on my double kong and identified a major problem -- i was pushing forward, not OFF into a block.  I worked on it a bit more and Jake showed me the proper progression of kong to handstand (which is ironically something else i wanted to work on).  This will definitely help me get my double kongs down way better.

The two biggest accomplishments are my vertical wall spin and my backtuck.  Will got me to overcome my fear of the wall spin on the vertical wall.  By the end of the night I was doing them so much I was eating shit on them because I was so exhausted.  Matt, Will and the trickers at 5280 showed me how to properly backtuck.  I was gainering for a bit, inadvertently.  It was on the tramp but Will spotted a few on the ground.  Next time i go, I will hit the tramp immediately, then go to a spot, then try one on the ground, if Matt thinks i look ready.  I'm so psyched its not even funny.

3/4/2008:
Rest Day

[Chris Salvato]

Day In A Nutshell: Good Sleep (11:00 PM to 7:30 AM).  Knee stiffness/tenderness is MUCH better now, but it still exists at full flexion of the knee.  Diet was good.  When I eat home for lunch its very good...when I go out, not so much.  Training went really well.  Had a decent GTG day and did a strength workout for my ring dips as well as a metcon with power cleans to work on my explosiveness.  All in all, a good day.

Diet:
Breakfast - Usual Oatmeal breakfast. 
Lunch - Top Round steaks for lunch, about 0.5 pounds.  Cottage Cheese with pineapple.  Organic Chips with salsa.
Dinner/Post Workout - Yogurt, .75 lbs ground beef with organic BBQ sauce, salsa, 1 can kidney beans.  1 Glass of milk.

Other - 2 zone bars, 3 bananas, tea and a left over hot and sour soup to fill the gaps between meals.  Also 2 cookies mixed in there :X

GTG:
Eased back into the GTG.  Felt really good.  I changed my form on the HSPU to looking towards my stomach rather than at the ground.  Increased time of L-sits to 15 seconds.  Every time I did the HSPU I did the L sits.  This really blasted my shoulders much more than face down.  Felt great, but it make the 4 HSPU a bit harder to get than normal.

 8:20
 9:50
10:30
12:00
 1:40
 3:00
 5:30

Totals:
28 HSPU, new form
1:45 L-sits.  Stepping up to 17 second tomorrow.

CrossFit:
Did a strength routine before my metcon.

4x5 of ring dips, full ROM, shoulders to hands.  Some reps lacked ROM but I am still getting used to this.  Had to break up some sets and rested no longer than a minute between them. I think this was a good warmup/addition to my metcon.

30x100# Power Clean and Jerk for time

8:05

Next time, i will either go into full squat cleans or up the weight to the Rx'd 135# in a Mini Grace.  I liked this tho, since I had not worked my cleans in a very long time.  This was a great workout to do today and I am glad I opted to do it.
 
Parkour:  Rest Day from parkour.  I am starting to get sketched about my handstands -- some days i am just OFF on them.

Other Notes: