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Messages - AndrewL

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Training Journals / Re: Andrew's Training Journal (Hawaii)
« on: December 28, 2014, 12:33:20 PM »
Its been a long time since I have made an entry in this online journal. Have been keeping sporadic training journal entries in my notebook but there are becoming regular so I decided to update here.

Kauai training is much different than Oahu. Some spots we like to jam. Innumerable natural jam spots. No parks that feel "comfortable", ie you will be the only person training and no one will have any any ides what you are doing. One good park by work where I can train and am confident no one would ever bother me. Its normal to see pk movement on oahu beaches but you feel more like a freak qm'ing around on kauai sand. I Have a great setup in the yard with vault boxes, 2 pairs of wood precision trainers, set of bar trainers, picnic table, front steps, low wall akong house, concrete block  wall in back. I am most likely to train alone. Public jams mostly limited to when visitors are on island. Small group sessions whenever, but not a lot of expectation that anyone else will show up. Can't just go to a class or a jam or text people and poof there is a training session in an hour, just hop the bus and get excited for an adventure. It's quiet here.

I've gotten away from strictly "parkour" training. Its been a real struggle to get a practice off the ground. Habit forming has been interesting experiment. Critical for long term behavior change. No guilt. I'm Learning about what motivation actually is. Its definitely a challenge to adapt to this sort of self guided approach. Change of perspective. No schedule, which is how it should be anyway. Reaction is key  Drastic change in approach to planning. difficult when you are used to routine. It calls for a softer and more humble approach. Take any and all opportunities. You Can't wait for more ideal conditions. Conditions are limited here...but that's not really the point. Fewer urban obstacles means the real obstacles are more obvious

Current track:
- goal is to develop a solid daily movement practice for LONG term with more\shorter sessions of all kinds
- research and reflect (journal) often. Am monitoring and adjusting daily
- meditation with wendi after daily parkour session (short and comprehensive) for 2 weeks min
- daily muscle development
- weekly aerial class
- resting 1 min squat several times daily with habitual trigger. Will add\change as needed
- stay open to any and all movement opportunities. No obstacles. No limit
- feeling inspired and want to add a day running

I may post here again in coming months. Will continue notebook journal

Training Journals / Re: Andrew's Training Journal (Hawaii)
« on: April 23, 2014, 11:03:12 PM »
Log update

Been a while since I have logged. And had a lot of gaps in training. Haven't been logging the trainings online. Logged some in notebook. Been varying movement in different modalities with varying regularity. It's been tough getting into a rhythm on Kauai. Small community.

I have vaults and gear but motivation is the hardest. Some random spots but nothing like Honolulu. A few buddies to train with but not enough to have a critical mass to create real momentum for anybody. Ozzi is traveling Asia with Dan and Stephane. Great opportunity and well deserved. Miss training like that.

Training on the beach couldn't be easier or more amazing with nothing but rocks and logs and the sweaty need to jump in the ocean after a grueling set of whatever. Gotta love that. But routine is driven more by 4wheeling out of ruts than generated by class or meet ups. That can be disheartening.

Movement is movement. Challenges are challenges and all are welcome. The self directed life is critical and is challenging to keep consistent. Confidence is not the same when it dips and peaks. Easier to build on a larger curve than smaller curves moving wildly up and down. But maybe lifetime movement and health works that way...a bigger set of waves when viewed from a distance

Keep training and moving forward. Aloha

Hawaii / Re: parkour on kauai
« on: November 24, 2012, 10:32:41 AM »
If you are having trouble finding KPK on fb, friend me (Andrew lynch) or jc. Feel free to email as well. Addresses should be accessible thru this site

Training Journals / Re: Andrew's Training Journal (Hawaii)
« on: September 09, 2012, 03:08:35 PM »
just a quick update while i'm at a computer. have not been logging online or really much at all in my notebook but have been moving. not regularly, but struggling and making some progress on that. the move went well, got my exams out of the way, knee is healing with continual movement and foam rolling/pt.

i'm working 60-65 hours a week and that is my main obstacle at the moment. luckily i have a boss, who at 58 tried slacklining for the first time in his life on lunch break before a big about a delicate balance, and i mean that hard, play hard and make sure you keep up with everything...isn't that what life's all's tough but totally and completely satisfying

training is taking shape - other than sessions with JC - as a playful, spontaneous event at the nearest location when i have the time. limitation is the space/place and my imagination.

turned 36, and despite the lack of regular exercise i'm lighter than i can remember being in my entire life. and the earliest memory i have of my weight is the 7th grade. got white feiyues for my bday. and stoked to get my inov8's when they arrive. i'm officially a pk shoe princess...worse than wendi.

been working on breaking jumps almost every session. sometimes fear isn't scary. sometimes it's the tiniest hesitation that tells your body not to fully commit. it's totally psychological. and like a muscle. needs training. i find keeping loose helps a lot. stiffness sets in when you hit that rut. and the only way to move on is to do one more jump...isn't that what life's about...just one more jump. jump around and spaz out to get that i know why DL does that tweaky thing before he commits to breaking a jump; other people do the same. the mini mental jump over the obstacle of fear so you can be fully in the now to MAKE THAT JUMP.

what else is going on...the pk scene here is non-existent but there are playgrounds everywhere. and abandoned buildings. it's a struggle to keep a regular schedule with no crew, and with just the 2 of us it's easy to bail if it's raining or we're feeling lazy or it's dark or whatever. a 3rd would help the balance. need to get back to my regular solo sessions and create the itch again. there is no excuse not to go outside and play on this island...other than there are lights ANYWHERE, so night training is tricky.

well enough babble...just wanted to check in. everything is drastically different on this island. but it's just a new set of limitations...or should i say, opportunities. keep moving.


Training Journals / Re: Andrew's Training Journal (Hawaii)
« on: June 22, 2012, 12:32:33 PM »

See notebook
Evolution in progress

Training Journals / Re: Andrew's Training Journal (Hawaii)
« on: June 04, 2012, 10:19:00 PM »
First weekend on June

First Kauai Parkour jam that we know of

I'm not going to journal the same way

My job is all design all the time, so I'm throwing away the schedule and format and templates and am going to let it flow like it should. Goals...less than none. Flow. Direction. Motion. Movement. Creativity. Moment. 

I'll probably journal by hand. Design is analog anyway. And humans should think at the pace of a pen when reflecting. Digital doom goes with fluorescent light. pen and paper are better suited to sun light 

Training Journals / Re: Andrew's Training Journal (Hawaii)
« on: May 19, 2012, 05:07:26 PM »

Attachment of the peronial longus
Probably aggravated the attachment
Might have torn it a bit

Or it might be the posterior tibialis

Or Biceps femoris based on motion
Knee flexion
This is most likely it

Treat with 
Cross fiber friction and foam 3 dimensional leg 

Foam roll 5 min ea leg daily
1 hamstring
2 calf: sides and back
3 bottom of feet
4 quad
5 IT band
6 hamstring
7 cross friction
8 hamstring

Training Journals / Re: Andrew's Training Journal (Hawaii)
« on: May 10, 2012, 10:59:07 PM »

sand warmup and various movement
Very Chill session
Did some scouting around the area and found a few more things but mostly I think i've tapped The area for obstacles. The next obstacle is creativity with those obstacles and training alone. JC will be here soon but north shore

The Islands - Welcome! / Re: Kaua'i
« on: May 08, 2012, 11:31:08 PM »
i'm on Kauai and am training. If you are on island and want to train or are travelling here, let me know. Also check out the facebook group called Kauai Parkour

I know this post is really old but I wanted to reply in case anyone is looking for Parkour on Kauai. I just moved to Kapaa and will be training. Feel free to contact me 

There is also an open group on facebook called Kauai Parkour. Feel free to join

Hawaii / Re: Moving to Hawaii for a while
« on: May 08, 2012, 11:26:20 PM »
If you are still making stops in Kauai, feel free to get in touch. JC just moved here too. He is ADAPT certified

Hawaii / Re: parkour on kauai
« on: May 08, 2012, 11:23:43 PM »
I know this post is really old but I wanted to reply in case anyone is looking for Parkour on Kauai. I just moved to Kapaa and will be training. Feel free to contact me 

There is also an open group on facebook called Kauai Parkour. Feel free to join

Hawaii / Re: training on Kauai
« on: May 08, 2012, 11:22:48 PM »
I know this post is really old but I wanted to reply in case anyone is looking for Parkour on Kauai. I just moved to Kapaa and will be training. Feel free to contact me 

There is also an open group on facebook called Kauai Parkour. Feel free to join

Training Journals / Re: Andrew's Training Journal (Hawaii)
« on: May 08, 2012, 11:19:01 PM »
with Wendi


5 x 10
Jump squats, QM, pushups, QM
100 tuck jumps
Toe to hand walk
Butt kick walk



first workout on Kauai, first in over 2 months. I feel like crap. Light headed, dizzy, feel sick. Yuck. I can't go this long again. Good news is NO MOA EXAMS, Shoots! Registered architect! 

Shoulder is sore for certain things and feels weak on PU. Core is mushy. Muscles are tight. Knee was fine. Mind is strong. I'm ready to bounce and move. Excited. Run felt good. I just need to ramp back up and ease into it. Still under 165 but I lost a lot of muscle. 

I've been doing tons of homework on spots. Found lots in town. Stoked about hikes and SUP at kalapaki. Get my jeep Sunday. Mellow hike this weekend maybe. Looking fwd to mellow movement, lots of stretching, QM, meditation, rides...foam rolling. 

1 Tues, Thurs, Sat training at a minimum
2 Get knee and shoulder to 100% in 6 weeks
3 by my birthday/In 3 months:
- 10 consecutive pullups
- cat balance the length of the credit union rail
- palm spin left as good as right

Hawaii / Re: parkour on kauai
« on: April 30, 2012, 01:20:39 AM »
I know this post is really old but I wanted to reply in case anyone is looking for Parkour on Kauai. I just moved to Kapaa and will be training. Feel free to contact me 


Training Journals / Re: Andrew's Training Journal (Hawaii)
« on: April 29, 2012, 10:23:56 AM »
2012.04.29 SUNDAY UPDATE


Aloha from Kapaa, Kauai!
We have been here a week. New job - DREAM JOB! - new apt, new Parkour vision. Haven't trained in a while...knee still needs work, shoulder is a bit better but still painful for some things. Got my last 2 tests done, and coordinated an island move in 2 weeks with a container and a car. Pretty crazy. 

So here we are! And now it's back to training. I've been cataloging Kauai hotspots and am eager to post on the forum. Go to a gym class in the next month maybe when I get my groove back. KC is moving here too. North shore. It's not Oahu by a long shot, but pk will find it's way. And soon there will be KPK. 

Anyway, I'm stoked to see there are more training opportunities here than I thought based on the last 2 trips. I see a wall here and there, some rails. Tons of boulders and lava which really only offer good training in the rarest of configurations. I have seen a couple boulders that could be pop vaulted. A few high walls for pops and other training, but most have a curb or something to work with. I think I found the only HC ramp in town! 

Training Journals / Re: Andrew's Training Journal (Hawaii)
« on: March 11, 2012, 11:22:09 PM »
Not injuries, really, but i have not been functional. Could have trained in mimited ways...haven't done anything for weeks. Been resting but hasn't been effective. Have not stretched or anything. Took 2 exams and passed the big one so I have at least been productive. 

Finally figured out my knee pain. Forgot that I rolled my ankle a bit on the start of that 5 hr hike. I think I pulled the attachment of my peronius longus at the knee (inverts the foot). It probably pulled something out of whack and other muscles in the knee are compensating. Need to foam roll that area, IT band, calf, hamstring and quad. 

Deltoid is still sore. Can't straighten arm fully. I need to figure this one out. Not sure what it is but maybe a fascial injury? Feels different. Slowly getting better but needs to be stretched maybe? Painful to stretch it, which is weird. 

Training Journals / Re: Andrew's Training Journal (Hawaii)
« on: March 01, 2012, 10:42:49 AM »
Day 7 or maybe 8
Stopped the pushup challenge. I can finally lift my arm above my head but not without pain. Deltoid. Probably a myofascial thing. 

Have not trained. Knee is still funky so other than core work I am limited. And I've been using the time to recover from visitors and Wendi finally getting a job offer and everything else. And at is still slightly declining...holding at about 165 now so I lowered the bar to 160

Will train this weekend

Training Journals / Re: Andrew's Training Journal (Hawaii)
« on: February 22, 2012, 10:42:52 PM »
with JC


Jog to end, slow motion gauntlet
5 sets of
5 pushups, run to wall, monkey stall, 5 squats, vault dn, run back slooooooowly, 5 v ups

Fast version, Sprint back
5 sets of 
5 pushups, run to wall, monkey stall, 5 squats, vault dn, run back, 5 v ups

rolls on sand
Rolls around line of cone people
Jump rolls on sand
Rolls on grass
Rolls on concrete


1.5 hr

mellow class. Was late so ran to it. Knee was tweaking on sprints. It's like a knot on my tendon. It rained like hell the whole time. Rotator cuff is hurting. Generally feeling strong other than pains and that stuff. Need to work on mental strength...break jumps

25 more to go today. Class pushups don't count. 

Training Journals / Re: Andrew's Training Journal (Hawaii)
« on: February 21, 2012, 10:42:09 PM »

Joints, dynamic movement

10 sets of 10 pushups, precision gap, drop, 10 monkey stalls

Turn vaults
Safety vaults
Cat leaps

I'm getting lazy about this

45 min

just a quick session while mother in law was getting picked up at the airport. They came home early. There are a lot of cars there. Just more obstacles I guess. Flow is fun with other people. I can train technique with reps and get off on it but I haven't really done gauntlet type flow on my own. If I don't I just get lazy and end up walking around. I could play a bit more if I had a bigger bag of tricks or fewer observers. Gauntlet = focus. There was an ambulance hanging out on the street so i cant say they really bug me, at least when i'm conditioning. 

Need to Keep knees in on monkey stalls. Found a good turn vault with a tight ledge and a drop. Work up to that. Drill those at ground level. Drill, drill, drill! 

100 pushups for 100 days
I think this is day 3...or 4...
Got behind and had to do 200 today

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