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Topics - Rafe

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Pics & Vids / Parkour visions Invitational Competition Sampler
« on: October 27, 2011, 01:45:40 PM »
Amazing runs by frosti, justin, brian orosco, Levi, Tyson and others check it out

Seattle / Summit Invitational Challenge
« on: October 27, 2011, 01:43:52 PM »
Here is the video from this summer event check it out.

Check out the parkour visions invitational Challenge teaser, filmed by John Mclellan featuring, top traceurs, Michael Frosti Zernow, Brian Orosco, Levi Meeuwenberg, Justin Sweeney, Tyson Cecka, Albert Kong and more

Pics & Vids / Seattle Parkour Summit Media
« on: July 29, 2011, 01:39:58 PM »
Going to put media in here for anyone who wants to check it out.

Here is short but nice looking edit featuring, a snippets, of frosti, brian orosco, Justin Sweeney, Myself and variety of others. \

Really nice pictures from beth Jusino here.

National Jams / Seattle Parkour Summit july 22nd-24th
« on: July 03, 2011, 11:46:45 AM »
Hey guys in case you didn't see it on the main page, the parkour visions summit is all set and ready to go for

Details Here

The invitiational competition will feature Frosti Zernow, Brian Orosco, Jereme Sanders and others. Look forward to seeing you all there.,

Pics & Vids / Arbor Flow natural enviroment Training video
« on: May 13, 2011, 11:27:58 AM »
Video came out of a 2 hour filming session a couple weeks ago really happy with how it turned out, its hard to capture the complexity and beauty of natural enviroment training on film John Mclellan did a great job filming and I think my movement came out well. Hope you guys enjoy.

Pics & Vids / Tree Training on the way to recovery
« on: January 14, 2011, 08:41:04 PM »
On july 11th I tore my achilles tendon, I have continued to train as best I can including times when I was training while wearing a walking cast. Still my training has had to be very limited. Its finally to the point were I can start moving without allot of hesitation, still I am not yet trying to move fast or powerfully just working flow and choosing environment thats softer on my body. This is the first in a series of videos showing my recovery. This area is has been my salvation the tightly packed tree limbs have given me oppurtonities for fluid movement without much pressure on my ankle and allowed me to continue training even when most other areas didn't offer me much. I love this spot.

Pics & Vids / Parkour Visions Lowline Class sampler
« on: December 10, 2010, 12:23:50 PM »
This is just a quick video showing various courses from the first class in our curriculum class focusing on quadrupedal movement and lowline training.

Pics & Vids / Bunny Parkour
« on: August 31, 2010, 09:59:03 PM »
Prepare to be owned by a  cute little fluffball.!

Pics & Vids / Early Seattle National Jam footage
« on: August 17, 2010, 11:27:08 PM »
This a nice little edit featuring one of our spots and the first few out of towners to arrive for the national jam and their hosts Justin and Colin.

Check it out.

Pics & Vids / OMG holy hell This is next level
« on: May 07, 2010, 11:57:50 PM »
What can I say running across water

National Jams / Parkour Summit WA 08/13-15
« on: May 04, 2010, 03:07:06 PM »
Here stoked to announce the mostly finalized event for our national jam slash parkour Summit.

At Parkour Visions we felt With the parkour community continually growing and more people stepping up to be teachers and leaders – it’s time to start using our jams not just as times to meet up and train, but to share and spread quality information.
With this in mind, Parkour Visions would like to offer a national jam with something extra! In addition to being a time where you can come out to train and play, there will be several speakers giving presentations throughout the weekend. You can learn from some of the best educated minds in the Parkour community. This is a chance to see many of the training solutions that have been discovered by some of the most experienced traceurs and parkour coaches in North America.
The Parkour Summit is Friday, August 13th through Sunday, August 15th with extra training Tuesday, Wednesday, and Thursday the 10th through 12th for those who want to come early.

Tues 8/10 – Wed 8/11:
Natural environment training (Site TBD)

Thursday 8/12:
Friday 8/13:
Obstacle Course Challenges at PKV Gym
Saturday 8/14:
8:00am-1:00pm Seminars
2:00pm-7:00pm Jam at Gasworks Park
7:30pm-9:00pm Dinner and Roundtable
Sunday 8/15:
9:00am-1:00pm Seminars
2:00pm-7:00pm Jam at Freeway park
The roundtable will focus on the future of parkour and where we are going as a community. Additional coaches and parkour leaders from around the country will be present during the discussion.

Check out the details here
and the facebook event here!/event.php?eid=128887680479356

Pics & Vids / Parkour Visions Sasuke Challenge Video
« on: March 26, 2010, 11:16:37 AM »
We put on a super fun little competition at the Parkour Visions gym on march 13th, there were 9 kids and 29 adult competitors a excellent time was had by all and the courses were definately challenging. Of 29 adult competitors 6 finished all three courses. Here is an sweet edit of the day.

Pics & Vids / Really good Natural Winter PK vid
« on: February 28, 2010, 12:31:30 PM »
Its not me its from russia. But that it was worth sharing.

National Jams / Washington State Jam August 29th and 30th.
« on: August 06, 2009, 11:37:29 AM »
Washington Parkour and Parkour Visions would like to invite everybody to come train with us in some of our Favorite spots.


Saturday the 29th of August

12:00 Meet up Gasworks Park
12:15-12:30 Group Warm up
12:30-2:30 Clinics
2:30-6:00 Open Jam

Sunday the 30th
Small groups around seattle
Greenlake Tree's

Freeway park

University of Washington

Come join us.

Pics & Vids / Dan Osman epicness
« on: June 11, 2009, 12:52:22 PM »

Training Journals / Rafes structured Parkour and Conditioning Log
« on: April 09, 2009, 12:08:00 AM »
My goal with this log is to show my progress through focused goal oriented program designed to improve my physical condition and parkour skill in concert.

This log is here to show my attempt to organize a goal oriented and focused combined conditioning and Parkour training program for myself.

Background info:

Height 6^2
Weight 210
Age: 27

I have been training Parkour for 4 years
Methode Naturelle/Movnat 2 years
Crossfit off and on over the last 2.5 years
Prior to Parkour
Rec gymnastics 6 years(I was terrible except at tumbling)
Various martial arts Aprox 5 years(1.5 of meaningfull BJJ and kickboxing)
I have done an]additional 2 years of gymnastics and 1.5 years of BJJ and Muay Thai since I began Parkour training.

More background: Feel free to this part if you just interested in my current program

I originally started crossfitting 2.5 years ago after two months I was worn out injured and had made minimal gains. I stopped and started experimenting with MN instead and was able to make significantly better gains. I was still interested in Crossfit and attributed my lack of success to much met con and to little strength in the programing at the affiliated I trained at. A year later a new affiliate opened in my area(bellingham wa) and approached me about doing some Parkour and MN training with them I ended up working for them and doing some Crossfit work outs in addition to my MN training and then coaching some Crossfit classes as well. I began a new Parkour program for the Pacific Northwest Parkour association out of Northwest crossfit in august of last year and ended up doing some of their Crossfit classes as well then moving down here completely in january.

Since I was teaching for Crossfit I decided to use the winter to experiment with Crossfit programing more extensively again I was curious to compare results using linear strength training and timed met cons vs free training in nature and I needed to prepare to go to Cert I also had allot more competition in seattle. When I had choosen to do the occasional Wod in bellingham I always high boarded when I came down to seattle my best times were not even close to the guys high boarding here so competition sucked me in a little to. My thought was that while I felt that MN was rooted in superior logic there was not the same volume of data on how to train with it and to compare your training to so there was allot I could learn from experimenting with Crossfit. However I was put off by a emphasis on long met cons and lack of strength training at Northwest Crossfit and was worried about the fatigue of doing them affecting my parkour practice so I decided to model my program more on Gants heavy hybrid with linear strength, short heavy met cons and 6 round Tabatas. In order to optimize recover to focus on parkour I did just three conditioning days a week. Since starting that program I brought my deadlift up from 385 to 425, my back squat from 275 to 308 and dropped by grace time to 2:34 from 5:15. However I decided I wanted to try to get a more ambitious conditioning program going to try to increase my progression and be able to absorb a little bit more work over the course of week. I stumbled on Brandon Otto's AGT]]AGT and it seemed like a great way to organize my training that still focused on my primary skill goals in parkour.

Current program

My current program is intended to last 8 weeks and started on April first I mean to follow It by a week taper off and then a sampler filming week.
I am using Brandon Otto's AGT]]AGT program as an outline, with the skill module being filled with parkour training. I have tried to organize my parkour training as clearly as my conditioning program as well. I have divided into three separate training focuses.
Technique focus Which are days were I pick a given technique or family of techniques and work on increasing my capacity within that skill.
Flow focus which are days were I work on developing Rhythm, Cadence and Preservation of momentum over a series of obstacles. Goal is to complete aroute with no hesitation stutter steps or messy techniques 10 times in a row then begin timing self over route and trying to improve time.
Stamina Focus which are days were I work on developing the ability to do continuous Parkour courses at high speed and over long distances either by doing one long run or intervals over short routes.
In order to keep a narrow enough focus and make clear goals I chose to focus on three main skill families to work on, running long jumps, Cat leaps, and wall passes.
Starting the program my personal bests were

Deadlift 425 x 1
Squat 305 x 3
Overhead press 145 x 1
Grace 2:34
Fran 4:45
Karen: 5:14
and Helen 10:00(this one was awhile ago)
32 inch vertical
Standing long jump 9^6
Running long jump 17
40 yard dash 4.9 seconds(2 years ago)
Weighted pull up and Dip 90 pounds
At my peak in gymnastics I could do layouts backwards and front handspring front full forwards.

Program Outline

Parkour Skillday: Sprints: Strength Training: – Squat 3 x 5, bench press 2x5, 1x5 weighted dip pull up 2 x 5, row 2x 5 weighted pull up, deadlift 1 x 5 back lever front lever progressions, handstands. Stretch:
Tuesday: Parkour flow day or Gymnastics skill day: Power training: Muscle up and Snatch and supplementary power training: Conditioning: Stretch:
Wednesday: Sprints: Strength: Front squat 3x5, overhead press 3x5, deadlift 1x5, max pull ups and dips. Stretch:
Thursday: Rest: Stretch:
Friday: Parkour Skill/or Flow day: Power and Gymnastics: L-hold v-hold, handstand, Clean and Jerk. Conditioning: Stretch:
Saturday: Stamina Training
Sunday: Rest

Goals for this Cycle:
Deadlift 470, Squat 385, Overhead press 160, Bench press 225
Power: Clean and Jerk 260, Snatch 190, Box jump 50 inches, standing long jump 10 feet, running long jump 19.
Speed: 4.7 40, 55.00 400
Met Con Grace 1:55, Fran 3:55, Helen 7:30

Parkour Goals: Skills goals, Chemistry wall pass 13^4 inches, Gasworks long jump 14 feet 5x5, Freeway park Cat not sure how long but long and scary. Flow goals, Master Gasworks perimeter route, time Gasworks kash to tac route then improve time, hit Mowgli tree route 10 times in a row then time, develop route to focus on at free way park master and then time, improve time on Whatcom falls windfall route(was 27.8 seconds) time canyon routes improve time.

Gymnastics goals
: Total comfort with Gainer, front flip step out, Side flip, and two step wall flip and ability to throw them of height(except wall flip). Straight back lever 10 seconds, level l-hold 20 seconds, straddle front lever momentary hold, tuck planche level hips and shoulders 5 seconds, freestanding handstand 20 seconds.

The goals are set very high and injuries poor recovery or extraneous conditions might slow me down but the goal is by aiming high but realistic to make real gains.

Pics & Vids / Who says parkour is just for the Young
« on: December 26, 2008, 02:03:10 PM »
This is actually a video of a crossfit personal training but the trainer uses what amounts to parkour training for a women who is in her 70's or 80's it just shows how these simple principles of movement can inrich peoples lives of all ages and help them develop fitness in way that is interesting and enjoyable.

Last year I had the opportunity to train with Erwan Le corre in France and it completed revolutionized my training. In june Erwan is coming to visit me and I am really excited that we are going to be able to offer a clinic on the training concept he has been developing which he calls MOVNAT.
MOVNAT derives from the French "Mouvement Naturel" which is to say natural movement. In English MOVNAT goes for "Move Natural" or "Movement in Nature".

This concept is based on training the full range of the natural capacities of movement that are practical and vital to the human being. The practice of primal movements and evolutionary abilities, especially when performed in natural outdoors, is a both fun and challenging activity that contributes to return to a more balanced and natural lifestyle. It develops, maintains or restores mobility, capability, adaptability, vitality and health.
This training can prove very useful in many real-life situations.

Traceurs will be familar with the elements of running, jumping, moving on all fours, climbing and balancing but will find themselves challenged in new ways while doing it, plus in having to adapt to more natural capacities such as swimming, lifting, carrying, throwing, catching and defending.
Some of you have had the chance to train with me somewhat in this matter and everyone so far who has come out with me has been impressed with the training. This clinic though will offer a much higher amount of information and and understanding, more variation, intensity and development.

Info is available here  and will be completed with more details soon
Here is a video of Erwans training
and of session I lead after our last parkour clinic

Pics & Vids / All girl Parkour Commercial
« on: April 04, 2008, 01:08:23 PM »
Made by Julie Angel all the traceuses are students and Parkour generations.
Personally I really liked it no enourmous crazyness but very simple well excuted and gracefull technique its also all very direct extremely safely performed and just very good parkour in my opinion. The youtube comments on this video are driving me crazy though if like it please post and say something postive support female membership in our community parkour shouldn't misogynist little boys club.

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