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Topics - Gabe Arnold

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Diet / Paleo Diet Ranked Dead Last for Best Diets by US News
« on: September 10, 2012, 09:37:07 AM »
US News & World Report rates Paleo Diet last on the list (24/24) while the DASH Diet (Dietary Approaches to Stop Hypertension) takes first.

Thoughts from my nutritionally or fitness minded friends?

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There's a LOT of material from this man that seeks to downplay Paleo-style eating and point out flaws in the proponents' views, as well as a push for vegan and vegen-like diets.

I've watched some of his video series (it's over 60 videos in depth!) and read some of his articles. It seems his major attacks are based around...

  • Paleo not being supported by good research
  • Much of Paleo is derived from historical/archaeological data and not science
  • The proponents of Paleo are by and large not reputable scientists
  • Veganism has been unfairly vilified and is not only an alternative to Paleo and SAD diets, but preferable

I'm interested to hear others' opinions of this guy and what he has to say. All it seems to reinforce in me is that there are so many ways people can eat, who can say precisely what will work best for everyone?

Pics & Vids / Looking for Good Demonstration Videos
« on: February 12, 2012, 09:11:18 PM »
Hey there everyone. So next Sunday I'm going to be co-hosting a tween (ages 9-13) dance party at the community center I work at. As part of the dance they've asked me to incorporate Parkour. I'm planning to do some performing on my part, some basic level teaching, and most importantly to this thread, have some videos playing throughout. We have a big screen with projector and sound system so I want links to everybody's favorite videos.

Here is the criteria...
  • No foul language or provocative music/lyrics
  • Little to no juvenile stunts like flashing, throwing trash, etc. Basic antics are all right but nothing Jackass-style.
  • High video quality
  • Good, controlled movement. Can be Parkour, Freerunning, or any combination of the two, just needs to avoid too much rooftop training or other sketchy locales.
  • They can be Youtube or streaming videos but if they can be downloaded that would be a major plus.

I have the Parkour Tour starring Danny Ilabaca on DVD and a bunch of old clips and favorited videos from online. But there's so much good material out there that I want to find something new and different. So, what cha got everyone?  :)

Consumer Whores / Kangaroos Magnum Racer
« on: January 17, 2012, 01:21:47 PM »
My beloved Asics Gel Lyte III's will have to be retired soon, and I've been on the lookout for a good sub $50 shoe to replace them. I've got some VFF's already so I'm looking for a more intense training shoe. I've tried on Onitsuka Tigers and they just don't quite fit well on me, the toe box is too wide for comfort. Had a similar problem with Feiyues. So with that in mind, I stumbled upon these shoes the other night.

It's got a flat sole, simple low-profile design, and cost $48 with free shipping through Zappos. And they've got a sweet built in pocket haha. I found 'em in another place for $42 too. My question to y'all is...what do you think? Does anyone have any experience with this style, or have another good suggestion for a shoe that fits my criteria?

Pics & Vids / Yuuji Urushihara Beat 'Ninja Warrior' for a 2nd TIME?!
« on: December 26, 2011, 04:49:41 PM »
Why didn't anyone tell me Yuuji Urushihara beat Ninja Warrior for a SECOND TIME?!?!

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Holy grip strength Batman!  :o

"Deceiving the brain can lead to an improvement of up to five per cent in sporting performance, according to research from Northumbria University. In a research project, trained cyclists were asked to race against an avatar on a computer screen which they believed was moving at the rate of the cyclist's personal best.

However, the avatar was actually going at a speed one per cent faster than the cyclist's fastest time. Despite this, the cyclists, who could also see themselves as an avatar cycling the virtual course, were able to match their opponent, going faster than they ever had before.

Researchers believe this is because there is a reserve of energy production that can be tapped into, even in well-trained athletes."

Philadelphia / 2011 Philadelphia Parkour Games - Write-Up
« on: October 09, 2011, 08:18:20 PM »

Results / 2011 Philadelphia Parkour Games
« on: October 09, 2011, 08:10:05 PM »
The Write-Up
On Saturday, October 8, over 30 competitors, along with dozens more spectators and fellow practitioners, came together to test their mettle in the first ever, first of its kind, Philadelphia Parkour Games. Taking place on the legendary East Entrance of the Philadelphia Museum of Art (aka The Rocky Steps), the Games consisted of three explosive rounds of Parkour-inspired action followed by a Freerunning Jam. The weather couldn't have been more beautiful and, better yet, there wasn't a single significant injury. Everyone had a blast and it was a blistering, challenging test of physical and mental abilities.

Parkour Winners
1st Place - Niko Nieves
2nd Place - Chris Wilczowski (representing The Warrior Lab)
3rd Place - James Ortiz

Freerunning Winners
1st Place - Kyle Spevak
2nd Place - Keither Hornberger (representing The Warrior Lab
3rd Place - Mike Spangler (Tie)
3rd Place - Ryan Spangler (Tie)

Basics Guidelines
Winners were determined via a points system. 1st place time in each round got 10pts, 2nd place got 7pts, and 3rd place got 5pts. The runner with the most points at the end of all three rounds was the overall winner, followed by runner-up and second runner-up.

Round One: Speed - Competitors are given time to plot a route through the course that allows them to collect six objects (and a seventh optional) from various points and return them safely to the finish line. Items consisted of...
  • 2kg. medicine ball
  • Tennis ball
  • 1lb. Sand-filled ball
  • Small flag
  • Bandanna
  • T-shirt
  • Empty duffel bag - optional (could be used to carry items)

Round Two: Improvisation - Competitors were not allowed to see the course ahead of time and remained separate until their turn to run. When the signal was given each competitor came around the corner of the wall, revealing the layout of the course for the first time. He/she then collected five bandannas from designated spots around the course and brought them safely back to the finish line.

Round Three: Rocky Challenge - The original challenge for Philadelphia practitioners. Competitors began on the highest block of the fountains at the top of the Rocky steps. Following a straight line over, down, and up the blocks, competitors cut a path to the bottom, touched the statue at the bottom of the steps, and returned to the start line. No tricks, no fancy moves, just a straight burn to the finish.

A Freerunning Challenge was also held, consisting of a jam-style rotating series of runs. The first runner had 30sec to throw down a flowing, impressive run. Immediately after this the next runner went and also had 30sec to fly. Once the entire roster was cycled through the first runner went again and so on, until all runners had received three-30sec rounds. Winner was decided through popular vote on the sum of all three of his/her rounds.

Entry was FREE and winners of the PK challenges received $45, $30, and $20 respectively. Winner of the Freerunner Jam will receive a free Philly Parkour T-Shirt, compliments of David Jones.

To view all competitors times and results, please follow this link. 2011 Philadelphia Parkour Games - Results

A video edit, also compliments of David Jones, will be available soon. Stay tuned!

Consumer Whores / Asics Onitsuka Tiger Tai Chi (Shoes)
« on: September 22, 2011, 09:20:04 PM »
I'm always on the hunt for the next great hidden gem of Parkour shoes, and though my current pair is serving me well, I decided to look for a (cheap) minimalist-style shoe to offset the thicker-soled ones I have now. And before anyone says "Get Five Fingers," I already had a pair and lost them. Still stinging from that mishap. At any rate, enter the Onitsuka Tiger Tai Chi.

The Tai Chi Shoe

Looks pretty promising to me. As simple as simple gets, relatively cheap at $65, and the link above is to a special edition of the shoe that is red, white, and blue, apparently only 500 made. Hey, if they were good enough for Bruce Lee (supposedly they were a favorite for Jeet Kun Do) they should be good enough for me.

So, does anyone have any experience with these shoes? Even if you haven't, what do you think of them?


"Some parkour and freerunning clips from UTD in Dallas and other parts of Texas. At the end we were trainng at UTD and two cops came out and said that we were getting tresspassing tickets for training on campus. So my bro and I pulled out our sound recorder which made them change their tune a bit. They ended up giving us warnings. Unfortunetly my camera's card was full so we weren't able to film the interaction.

Again these were the only cops who had ever given us trouble for trainnig parkour at the University of Texas at Dallas over the past 5 years or so that we have been training there."

General Fitness / The Myth of Triple Extension: Applied Jump Mechanics
« on: August 29, 2011, 01:56:26 PM »
Interesting article, here are the pertinent bits IMO.

‎"Resistance either needs to be added or taken away to get a cross-over effect. However, by adding resistance when sprinting (vests, cords, chutes) it is possible that sprint mechanics will be altered and performance will suffer. Also, taking away resistance during sprinting (over-speed, downhill) can possibly alter sprint mechanics and decrease performance. Thus sprint training may not be the best approach to improving athletic ability."

‎"On the other hand, jump mechanics will not be altered if you add or take away resistance. In fact, they are more likely to be improved. This is where the literature on jump mechanics is so important. Jump training improves both sprint and jump ability."

‎"In my opinion, weighted jumps should be performed with resistance on the shoulders or held with the hands. Other modes of training (heavy,Olympic style, plyometrics), are not effected by mass distribution as much as weighted jumps. I feel that weighted jumps should be used for training athletes any sport."

EDIT: Granted, weighted jumps shouldn't be preformed with at least some strength and ability, especially for de-conditioned or new athletes/traceurs. However it's interesting to note that this expert at least says jump training is better than sprinting. My take away? Use sprints for aerobic conditioning and weighted jumps for more general performance conditioning.

General Fitness / Ross Enamait's Homemade Equipment Links
« on: August 24, 2011, 09:34:24 PM »

Want a squat stand? Medicine balls? How about some thick-handled dumbbells or a sled for pushing and pulling? Maybe you're in the market for an adjustable box jump station? Of course you do!

But let's say you don't have the money for fancy commercially made stuff. Enter the world of Ross Enamait & Friends and their homemade fitness equipment. Just as good as the name brands and often at half the cost; just requires a little time and work.

Follow the link above for Ross' MASSIVE collection of links to homemade equipment, from foam rollers to grappling dummies to gymnastic rings to sandbags.

General Fitness / It's Okay to Crunch! (Maybe...)
« on: August 05, 2011, 01:22:53 PM »

A long article but very well written and provocative. Basically, the two authors make a case that crunches may not be as life-shattering as we've been led to believe. There's no be-all, end-all answer yet, but the science and logic points to sit-ups and their lumbar spinal flexion cousins being a viable exercise.

General Fitness / Kurt Weidner - Barbell Pause Squats
« on: July 11, 2011, 04:07:08 PM »

Some of the best squat form I've seen. If this should be moved to the Vids section that's all right, I just wanted to show GenFit what I thought were very good examples of squats with heavy weight.

Consumer Whores / Camcorder Questions
« on: June 28, 2011, 06:22:48 PM »
So after 5+ years of training (and relying on friends for my video needs) I've decided to buy a rugged, low-price, yet still decent camcorder for filming. Here are my preferences...
  • Must be under $275
  • Must be relatively tough or meant for outdoors
  • Has to accept a simple tripod
  • Easy to use and editing software doesn't cause problems
  • Decent battery life
  • Decent quality video

Right now I'm looking at two models, the Kodak Playsport Zx3 and Zx5.

My problem is their respective features lists. The Zx3 seems to have slightly better video quality and an interchangeable battery, but can't shoot anything closer than 39in with out blurring and shoots in .MOV, which might cause problems for my cheap editing software.

The Zx5 can shoot as close as 4in and in .MP4, which should work better in editing, but the battery is NOT interchangeable and the video quality is a smidge less than its earlier cousin.

My question to the APK community, for those who film: which features would be more important to you? Would you sacrifice closer shooting vantages and tougher to use file formats for interchangeable batteries and barely better video quality? Or is the close shooting/nicer file format worth the shorter battery life?

And finally, what kind of cameras other than the two I listed would you recommend, that meet my preferences? Thanks ahead of time!

Just found this one, Creative 2nd Generation Vado HD Pocket Video Camera. It's listed as B-Stock which means there's a chance of it being scratched, etc. But reviews are saying their products are perfect and that it's a great quality camera for the price. And at $53 +shipping, that's a hell of a good deal. Thoughts?

In the Media / Parkour Classes in the Newspaper!
« on: June 25, 2011, 07:46:10 AM »

Consumer Whores / RISE Shirts Now Available!
« on: June 21, 2011, 10:58:40 AM »

I'm blanketing the boards! After a huge gap in production, the legendary RISE shirts are available once again, and better than ever! Check out the store and order yours today. I know this doesn't make up for the missing last chapter but trust me, it's on its way!

HUGE thanks to David Jones for providing the image/redesign necessary to make these shirts possible. They're guaranteed to make you at least 50% more epic. How do I know? Just look at Dave for yourself!

"The Freerunner" Magazine / RISE Shirts Now Available!
« on: June 21, 2011, 10:55:19 AM »

After a huge gap in production, the legendary RISE shirts are available once again, and better than ever! Check out the store and order yours today. I know this doesn't make up for the missing last chapter but trust me, it's on its way!

HUGE thanks to David Jones for providing the image/redesign necessary to make these shirts possible. They're guaranteed to make you at least 50% more epic. How do I know? Just look at Dave for yourself!


Considering 75-95% of the training practitioners do is explosive and sprint oriented, I thought this was an important article. I know it's been beaten into the ground but it's nice to see some science/studies backing it up. PKGen, I'm looking at you...

"The experiment involved high performance sprint cyclists performing a traditional warm-up lasting about 50 minutes with a graduated intensity that ranged from 60 to 95 per cent of maximal heart rate before ending with several all-out sprints. The experimental warm-up was much shorter at about 15 minutes, and was performed at a lower intensity, ending with just a single sprint. The researchers conducted a number of tests following each warm-up to accurately measure the athlete's power output and fatigue.

'What we found, was that the shorter warm-up resulted in significantly less muscle fatigue and a peak power output that was 6.2 per cent higher. This represents a substantial improvement for an elite athlete,' says Tomaras. 'On the basis of this study I would suggest that sprint athletes should start thinking about adopting a shorter and less strenuous warm up for better performance.'"

New Jersey / Pinnacle Parkour's First Showreel
« on: June 07, 2011, 09:52:30 AM »
Pinnacle Parkour Showreel

After being in business and teaching students for nearly a year, the instructors of Pinnacle Parkour (myself included) finally got together and, with the help of veteran PK filmmaker Tom Quigley, made our first showreel. It was a great experience and, despite rain and slippery conditions, I think it came out really well.

Watch, enjoy, show it to your friends!

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