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Topics - Derek broussard

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1
Hawaii / New video- Zombies vs Parkour _ would you survive?
« on: June 14, 2012, 07:21:37 AM »
Hey everyone!   Hope you guys are doing well.  Hopefully I'll be back on the islands soon.

Here is what I did as a school project here at the Art institute of Seattle.

http://www.youtube.com/watch?v=2T86rSm5nUA

2
Pics & Vids / Zombies!! could you survive?
« on: June 14, 2012, 07:18:24 AM »
http://www.youtube.com/watch?v=2T86rSm5nUA&sns=em

Filmed with the seattle Parkour team. 


3
 Its Been 15 days since I tore My MCL,  so I decided to blog an update on my recovery.

http://adventurebyderek.blogspot.com/2010/06/15-days-into-my-recovery-torn-mcl.html

 or straight to the video ( no flips or action, in fact barely some walking)
  http://www.youtube.com/watch?v=ps6zsEoprn4

4
http://www.youtube.com/watch?v=GnqGXzE1g4M


Tore my MCL and meniscus thursday night. I was training at the gymnastics gym. In fact it was suppose to be an easy week. just putting some moves together. On a timer where im suppose to land on my back: I felt it over rotate. I made a split second decision to try and tuck it around... One that im thank full for, looking at the video its obviously I would have had much more damage if I landed on my neck.

the Dr, said that I am out for 4-6 months after my surgery. So in the mean time I get to work on my upper body strength, My statics ( breath hold), Languages, and I think im going to learn how to play the cello. 

  Anything to keep me from going crazy as im a super active guy...


http://www.youtube.com/watch?v=GnqGXzE1g4M

5
Hawaii / Rock running waimea bay
« on: May 09, 2010, 12:51:25 AM »
 

   Today Ct, Ryan and I did some  rock running around a  65meter long coral head. 

  Rock running is pretty simple, You hold your breath, swim to the bottom, grab a heavy ass rock and run.  It works out your anaerobic  muscles in your legs, and also your helps with your breath hold abilities.   

 
                    
 
 

6
Hawaii / BEach flip fest with new toy ( just an idea for now)
« on: April 29, 2010, 01:15:55 PM »



 this is 12" tall and 10 feet long.. roughly the size of a trampoline,  but you can attach more as desired... runs 1600 for one "mat" and should give equal bounce as a tumble track or rod floor.

 Im thinking it would be pretty sick to set this up at the beach and have a " flip fest"  possibly even a contest...... or just setting it up on china walls and getting bout it!

 
     A cheeper route would be to buy this


 but its obviously not as thick or as bouncy...


 For a landing pad or " pit"  we can take a water bed mattress and fill it with air. and dig it in...


 Total cost would be around 3500-4000$  So I would probably charge like a 5$/day "service" charge.



 what do you all think


7
      Breath hold DIVING

  best resource
How to freedive deeper blue

Breathing:
  Proper breathing is the foundation of a breath hold. Without it you will not have a breath hold.
  Breath up.
  For proper breathing
 Inhale 4 sec.
 pause for 2 sec
 exhale for 10 seconds,  Nice and slow, everything should be relaxed and not forced, if you cant exhale relaxed for 10 sec cut a second or two off.
 Pause for 2 seconds
 repeat.
 
 Last breath before the dive.
 
  start with a completely empty lung, 
  Inhale with your diaghram( only your stomach should move)
  once full, breathe with your intercostals. ( chest should rise)
  once full,  lift your chin up and get that little bit of air in your throat.

........................

 

Recovery :
 Recovery can often decide wether on not you black out at the surface.  Inhales should not be full breaths,  instead half breaths should be used. Remember you can BO up to 30 sec after a dive.
   •      5 ft from the surface start your exhaling.
   •     Immediately after surfacing take in your half breath. push down like you are constipated. this should force more blood in your head.
   •     take six more half breaths, should take no more then 7 sec.
   •     After recovery breaths give your partner the ok sign,
   
 

Mammalian reflex:
 "The mammalian diving reflex optimizes respiration which allows mammals to stay underwater for a long time. It is exhibited strongly in aquatic mammals (seals,[1] otters, dolphins, etc.), but exists in a weaker version in other mammals, including humans. Diving birds, such as penguins, have a similar diving reflex. Every animal's diving reflex is triggered specifically by cold water contacting the face[2] – water that is warmer than 21 °C (70 °F) does not cause the reflex, and neither does submersion of body parts other than the face. Also, the reflex is always exhibited more dramatically, and thus can grant longer survival, in young individuals."
upon initiation of the reflex, three changes happen to the body, in this order:
   1.   Bradycardia is the first response to submersion. Immediately upon facial contact with cold water, the human heart rate slows down ten to twenty-five percent.[2] Seals experience changes that are even more dramatic, going from about 125 beats per minute to as low as 10 on an extended dive.[1][3] Slowing the heart rate lessens the need for bloodstream oxygen, leaving more to be used by other organs.
   2.   Next, peripheral vasoconstriction sets in. When under high pressure induced by deep diving, capillaries in the extremities start closing off, stopping blood circulation to those areas. Note that vasoconstriction usually applies to arterioles, but in this case is completely an effect of the capillaries. Toes and fingers close off first, then hands and feet, and ultimately arms and legs stop allowing blood circulation, leaving more blood for use by the heart and brain. Human musculature accounts for only 12% of the body's total oxygen storage, and the body's muscles tend to suffer cramping during this phase. Aquatic mammals have as much as 25 to 30% of their oxygen storage in muscle, and thus they can keep working long after capillary blood supply is stopped.
   3.   Finally is the blood shift that occurs only during very deep dives. When this happens, organ and circulatory walls allow plasma/water to pass freely throughout the thoracic cavity, so its pressure stays constant and the organs aren't crushed. In this stage, the lungs' alveoli fill up with blood plasma, which is reabsorbed when the animal leaves the pressurized environment. This stage of the diving reflex has been observed in humans (such as world champion freediver Martin Štěpánek) during extremely deep (over 90 metres) freedives.
Thus, both a conscious and an unconscious person can survive longer without oxygen under water than in a comparable situation on dry land. Children tend to survive longer than adults when deprived of oxygen underwater. The exact mechanism for this effect has been debated and may be a result of brain cooling similar to the protective effects seen in patients treated with deep hypothermia.[4][5]
When the face is submerged, receptors that are sensitive to water within the nasal cavity and other areas of the face supplied by cranial nerve V (trigeminal) relay the information to the brain and then innervate cranial nerve X, which is part of the autonomic nervous system. This causes bradycardia and peripheral vasoconstriction. Blood is removed from the limbs and all organs but the heart and the brain, creating a heart-brain circuit and allowing the mammal to conserve oxygen.
In humans, the mammalian diving reflex is not induced when limbs are introduced to cold water. Mild bradycardia is caused by the subject holding their breath without submerging the face within water.[4] When breathing with face submerged this causes a diving reflex which increases proportionally to decreasing water temperature.[2] Activating the diving reflex with cold water can be used to treat supraventricular tachycardia.[6] However the greatest bradycardia effect is induced when the subject is holding breath with face submerged.

  Weights
  because a suit is buoyant and floats  you will see some divers wearing weights.
  If you choose to wear weights  you should not be weighted to sink,  the recommended, is that if you relax vertical in a pool your collarbone should stay exposed above the surface*.  This will be pretty close to the desired  33'.

 While your testing yourself  feel free to swim up. When you get your nipples to the water line is your "hard kick"

Types of freediving

warm up
 During warm ups do not  purge.
  To help kick off the Dive reflex float in the water face submerged. With a snorkel in your mouth breath up for 3-5 min.
  Do a couple easy statics or shallow dives. The longer you fight contractions the quicker your spleen will start pushing out red blood cells.
   
How to equalize.
  How to equalize.

Statics .
 Floating face down in the water. No swimming going for the longest breath hold you can,
 
free immersion (pull downs.)
   Find a rope that is taught and goes down to your projected depth. Pull yourself down with your arms. Do not use your leggs. keep your chin down, elbows in and pull down slow and relaxed.

 No fins.
 william trubridge is the master at nofins  his technique should be idolized
  "http://www.youtube.com/watch?v=hrXQbucZUDA"

 Fins.

  Finning is all about count and timing.

  Your first 30'  should be  hard kicks.    Normally your count is anywhere from 6-10 full kicks (LFT- RGT- 1-- RGT-2)
   FROM 30'-60' you should relax your kicks and water pressure will  help push you deeper. again it should take you another 6-10 kicks.
   From 60' -  You will hit the SINK PHASE  Just relax  and enjoy the ride..
     THe way up is just the opposite, -x - 30' strong even paced kicks. No need to go balls to the wall stay calm.
     30 and up relax your kicks focus on your surface protocall and let your suit do most of the work. 

 Hope this gets you guys started, There is a lot to this freediving stuff and I will be posting more information

8
Going Natural - Fitness the old school way. / Honolulu marathon Barefoot
« on: December 14, 2009, 06:44:08 PM »
  Well I  Ran the marathon yesterday.. After all the talk I did about going no shoes, it was time to shut up and walk the walk or should I say run the run. Planning to run a marathon is a little intimidating. I had not "trained" for a marathon and had only started barefooting about three months  ago and possibly logged 32 miles in that time. My biggest worry was the heat, forcast called for 82 degs and clear sky. I figure that equals to some hot pavement
   a day before the race, my friends paul and jared, and myself decided to have a little wager, 20 dollars each goes to the winner of the three. None of us where prepared so it was some good motivation later on.
  Here is a map of the course

  Pre race was interesting,  Woke up at 2Am, drove to town and scavenged for parking, once I finally found parking I headed to the staging area.  Staging area was packed. 23 thousand runners cram into the road from pi'ikoi st down to the ala wai.
  I spent this time walking around looking for the other two, Eating my raw potatoe, and explaining why I was barefoot.

  Start-6 miles. {49:24}
     - With so much people running its hard to start slow. Everyone starts off fast, including me. I was having fun weaving and passing through people. 
      -The roads are lined up with spectators, That cheer on the runners... all of them like to state the obvious about my lack of foot ware,  For the next 6 miles the "music" I run to is the silent unchoreographed chant of No shoes.
      -Since I have smooth pavement and cool temps I decide to push a little harder so that I have less distance to cover when the ground gets hot.
      -  Once your at the zoo the smell of elephant shit brings out some primal urges to run,  Which quickly faded with the cracked chipseeled rd
    6-9       
    -All that bouncing around to avoid the rough spots had made my lack of shoes pretty noticeable to the other runners. And a few conversations are started.
    - But the hill(diamond head with a 130ft E. gain) is coming up, its pretty much the only hill on the course, and I love hills so I excuse my conversation and dominate the hill. passing a lot of people in the process.
   - Ooops bad move. My quads are tired and I can feel my legs get heavy-
   - Downhill barefoot SUCKS.
  9-11 
   -smooth roads.
   -suns starting to rise,
   - closer to the mall some crowds start to cheer, They even have a live rock band.
mile 11-15.  Kalanianaole Hwy  {half way 1:54:49}
    - This is a Very boring streach of highway.
    - Pain is setting in and its becoming hard to distract my self.
   - 2 miles in the first wheel chair racer blazes past heading to the finish line, shortly after the first runner.
   _ overall I am having some fairly intense pain in my knees. WTF? I thought BFING was suppose to prevent knee pain.  After about a mile I realize its because i'm compensating for the my quads and locking my knees.  I have to consciously focus on my form or else i'm brutally reminded
  mile 15-18 {3:00:02}
   - was mostly worried about hawaii kai terrain wise. It is a very rough road.
    - To my luck I was able to run the entire loop on the side walk.
    - Hawaii kai is a fairly "well heeled"(pun intended) community. You would not believe some of the looks I got. One lady looked at me as if I was running naked while doing the helicopter!
   - I obviously slowed down alot... im running at a 10 min mile pace. Aargg
   - my feet and ankles are pretty numb, I have no to little control of my running form.
  18-22.
 
   - I run into pauls wife Jen. she was nice enough to walk outside her house and take some photos of us.
   - ask where paul is, Jen says he is behind me but not by much.
   - I know im about out of gas and its only a matter of time  but I try to push a little harder.
   Paul gets his status report and the hunt is on, im now his prey.
   
   - im constantly looking behind my shoulders. I know that my lead wont last.
    -  about 2 miles later I see Paul. Weaving around people, fresh, in his posture you can see an animal on the hunt.
     - I push harder.  I  maybe its ploy. When he catches up he signs "how are your feet?". I mistake  it for "how are you?" and tell him I hurt. Everything hurts but my feet are not the worse and not the reason im running so slow.
     - Its still possible for both of us to make  a sub 4 hour. Im moving too slow and tell paul to push ahead. that was a good bit of distraction too bad it didnt last.
    - A cute female runs up to my side and tells me that its amazing im barefoot. 
  22-24  back through kahala
 
 - four more miles... still havn't cramped, if I don't stop i'm good. MUST, FIGHT, THROUGH, the PAIN...
 -people are starting to drop. More motivation to keep pushing.
  - water station and my last gu..
24-25 daimond head
  This is the back side of daimond head, and I dont think it is as steep.
  - even still my love for hills is nowhere to be seen. I keep pushing trying to focus on the waves breaking below me.
 - down hill I have to move slow to avoid the painfull locking of knees
25-26
  - the bottom of DH the road is horrible so I hoped on the sidewalk.
  - A fat female cop sees me and tells me to get back on the road, that the side walk is for walkers and crampers to step on.. I ignore her and keep going. She hops on her police issued by and catches up. and tells me to get off and that she is going to follow me the rest of the way. I ask her what her name and badge number are. She ignores the question. I ask three more times. The only answer I got was that  she's "following orders"
   -she gets tired and and dissapears.
   - last half mile to the finish. I hop on the median which is grass. and SPRINT to the finish. balls to the wall.
   FINISH
   4 hours and 32 min.
 My feet where pretty good.   on the bus home I counted two small blisters on each  foot.  4 hours later and I have four large blood blisters on one foot.

9
 
* note this is my first instructional thread, There is also quite a bit involved into  orienteering. and will be polished over a couple times.*

 Orienteering as defined by USOF "Orienteering is the sport of navigation with map and compass."  "The object is to run, walk, ski, or  mountain bike to a series of points shown on the map, choosing routes—both on and off trail—that will help you find all the points and get back to the finish in the shortest amount of time." 
 The military calls this land navigation and can be referenced FM 3-25.26.
  Orienteering IMO is a skill/ movement of MN, due to the fact that it is NEEDED to move in an enviroment, and after a due time  you will be able to read the compass in your "head" quite accurately.
  Basic orienteering
 THE MAP:
       The Map SHOULD be to scale, and updated.  although I have done/seen people navigate great distance on a hand drawn map (sketch map). Best maps to use are topo maps (USGS, military, etc.). 3
    "a topographic map shows the shape of the terrain and detailed features that are not commonly found on other maps. If possible
• Scale – 1:??,000 scale .  scale shows the size relationship of map to earth. bar scale  is used in conjunction with the compass’ ruler to measure distance to be traveled  The normal large scale map is 1:50,000(MIL.)  One grid square will be equal to one kilometer. ANd most orienteering events are held on five-color maps that have 5 meter contour intervals (16.5 feet) and have a scale of 1:15,000 (preferred) or 1:10,000 (1 cm = 100 meters).
• Contour interval – the contour interval is the elevation change between contour lines. Elevation lines show the steepness and shape of the terrain.
• Legend –  shows which symbols are used on the map.
• Magnetic north lines – Point out the parallel lines with small arrows pointing toward magnetic North on the map.
• Colors –
o Blue – water features
o Black – rock features and man-made features
o White – normal, open woods
o Green – thick vegetation, shades & patterns denote type
o Yellow – non-wooded land, shades & patterns denote  Hill,
o  Brown- contour lines


 1 hill: Easy enough, hills are marked by circles within a circle or on most sides. smaller the circles the steeper and higher the elevation.   looking at the picture you will see that the right side  contour lines are much closer then the left. this meens it takes a shorter distance to gain that elevation (steeper)
 2 Valley:  A valley is a stretched out groove in the land, usually formed by streams or rivers. A valley begins with high ground on three sides, and usually has a course of running water through it. If standing in a valley, there is high ground in two opposite directions and a gradual inclination in the other two directions
3 Ridge, A series of connecting hills. usually the easy route.
 4 Saddle, think like a saddle of a horse
5 Depression,   A BIG hole in the ground...  The inward pointing lines show a drop off usually the same hiegth as the contour line,  ie  16.5 ft
6 Draw, water is DRAWN down these, its going to have high vegetation and moisture.
 7 Spur the  sides of a draw
 8 Cliff
 9 cut & 10 fill This is a man made cliff.. usually CUT into the terrain to form a road or train tracks. A fill is the opposite
   • Feature identification—Types of features on an O map:
o Point features – distinct and usually small features, such as boulders, rootstocks and pits.
o Linear features – followable, long features such as trails, fences and streams.
o Contour features—features defined on the map by contour lines such as reentrants, spurs and gullies.

The compass

 Red needle shows north               This compass(and you) is heading west.  NOT NORTH
                        

 Take a Bearing
By simply moving your compass with your body and using the N-E-S-W markings, you can get a good idea which way you are going. This is often all you need from your compass. But, you've probably noticed on your compass, there are also numbers and tiny lines. These represent the 360 degrees in a circle that surrounds you no matter where you are.

When you need to find your way from one particular place to another, you need to use these numbers to find out the bearing to that remote place. The direction you are going is called your heading. Heading and Bearing are pretty much the same thing. The image above is a heading of about 250 degress.

 Now that there is a basic understanding of the tools used for basic orienteering we are ready for how to use them to get to your point.

 




10
Hawaii / week day Work out training partner needed.
« on: October 27, 2009, 04:36:02 PM »
 
 Live in kailua, 24

  Been getting off work around 12-2 pm every day. 
Since I go to adult gym on Tue & thur im looking for MWF
  would like to train  "natural"  or in the urban jungle.

 My philosophy is "go hard or go home"

 Derek 554-5414

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