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Topics - Donald Morrow

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Socialize / Cruise Ship Parkour?!?
« on: December 13, 2011, 04:18:40 PM »
Well, I'm heading off on a cruise in a few days for the christmas break with my family. I plan on experimenting and doing parkour wherever I can on ship.

My question is, has anybody done this/heard of it/seen it?

Should be fun!

Socialize / Happy Thanksgiving (Canadian version)
« on: October 09, 2011, 08:11:53 PM »
From Canada,

Happy Thanksgiving everybody. My turkey was delicious, hopefully in a month, yours will be too!

Injuries - Discussion / Shoulder Pain
« on: September 24, 2011, 06:02:20 PM »
Well, here's my issue. I've dislocated my left shoulder a few times over the past 2 years, but the last time I've done it was in March. I was just out doing some light training tonight (it gets dark by 7:30 here now, gotta love the upcoming winter season) and I decided to play around on some monkey bars. However I've found that I can't hang from my left arm to go across monkey bars.

I figure it's because my shoulder is still not strong enough to handle my bodyweight (and there's lots of it, I'm sitting at 230lbs right now). So my question is this:

What sort of exercises do you guys recommend to help strengthen up said shoulder to get it strong again?

Any help or input is greatly appreciated. Thanks guys :)

Note: A little background on the injury (might help you guys help me)
- Dislocated it during a wrestling match - me and my opponent (240 lbs a piece at the time) both landed on my shoulder while my arm was stretched out straight above me (like you were diving into a pool). I think the direction that it was dislocated has an affect on the strength of it (ie. not being able to hang on anything - straight up position)
- I received 6 months of physio for the initial injury, and during these 6 months, my shoulder muscle mass deteriorated very quickly. I returned to wrestling 10 months later, as a coach, and had the shoulder come out again while I was doing a shooting drill at half speed (yeah, probably returned a little too quickly, I'll take the blame for that)
- Received another 4 months of physio in which I did more than before, with progressive weights rather than static.
- 2 months after the end of physio, I was simply laying on the grass and put my arms behind my head and it popped out (by this time it just frustrated me to no end, I want it to be better!)
- I've looked into surgical repair, but I'd be looking at 25-45% reduced mobility for the next 15-20 years.
- Since that last dislocation, I've done some physio and strengthening on my own, but with the winter coming up soon (frost every night pretty much these days) I'd like to take the off season to really strengthen it up for next year!

APK Academy Workout of the Day / Something wrong with WoD?
« on: August 28, 2011, 02:58:10 PM »
I've been receiving the WOD completely normal for the past 3-4 months. But for about the past 3 weeks, basically since the website server changes, I haven't received it at all. Is the change over the cause? Or is something else up.

Socialize / Favorite Song To Listen To While Training
« on: April 21, 2011, 04:59:20 PM »
So, the title says it all. Whats your favorite song to listen to while your out training. Whether this be in the gym, out running, or drilling wall-flips in the city. Heck, give your 2 favorite, whatever you want.

My 2 favorite are:
Theme from Mirrors Edge (with lyrics) - Lisa Miskovsky (From "Still Alive" CD)
I Will Not Bow - Breaking Benjamin (From "Dear Agony" CD)

A close runner up is Fuel by Metallica.

Injuries - Discussion / Dislocated Shoulder
« on: April 19, 2011, 09:18:01 PM »
I was blessed with a dislocated shoulder (left) from wrestling in high school (2 ½ years ago). Since then, I have dislocated it an additional 3 times (6 weeks ago, most recently).

I'm just wondering if anybody knows some special exercises that would help me strengthen this up. I have therapy exercises from a sports therapist which I do religiously every day, but anything extra that might help, especially parkour related, would be great. Thanks :)

Big D

Training Journals / Big D's (Don Morrow) Training Log
« on: April 19, 2011, 04:54:30 PM »
Well, just starting parkour, I figure I should start one of these to show my progression. Since I am just starting out, my weights and stuff are not where I would like them to be, but you gotta start somewhere right?

First, I'd like to set some goals. They are very simple, and I'll add new ones as I go.

- 20 Complete Pushups
- One Mile in less than 10 min.
- 5 Complete Pull ups/Chin Ups
- Silent Landings - May 5, 2011
- Non-painful and in control Rolls - May 5, 2011
- Lazy Vault Smoothly
- Precision Jumping Comfortably.

Long Term Goals
- Back flip (Off ledge)

Tuesday: April 19, 2011
Tuesdays I have private lessons for Tuba (Pretty rocking instrument, I know:P) so this will be considered my light day.

Run/Walk on the treadmill for 15 minutes followed by some stretching. (Snowing today, so no outdoors for me)
Worked Rolls in the basement on my carpet. Laid some tape out on the floor so I have a guide to follow to get the straightest roll possible.
Worked on simple jumps up the stairs, just working legs. Did this in a pyramid fashion (1 step, 2 steps, 3 steps, 2 steps, 1 step, repeat)

That is it for today.
Any input on my goals and ways to help me achieve them, as well as anything else, is greatly appreciated.

Big D

Gorilla PK / Shoes!?
« on: April 18, 2011, 09:29:39 PM »
I have been surfing the forums for a brief time here, and I'm trying to figure out what sort of shoes would be best for parkour, for a guy like me.

Many people say anything works. In fact, I've seen vids of people doing it in sandals, but I was just wondering if there is any sort of shoe out there that would work well for us bigger folk (I'm 6'1, 260lbs at the moment) with size 13/14. I was looking at Airakes (I think...) and they only go up to size 12.

Any input will be greatly appreciated. Thanks :)

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