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Messages - Ryan Ford

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Training Journals / Re: The Log
« on: September 07, 2009, 09:35:47 PM »
Spent the past weekend climbing, jumping, and camping up in Vedauwoo, WY. Anyone who loves amazing rock formations should check it out for sure.

Today I taught level 2 class at APEX followed by a short workout.

-10 back tucks
-5x6 hang cleans at 145
-5 broad jumps from squat position
-5 reps of 1 step > 2 foot plant > 2 foot max jump

122
Training Journals / Re: The Log
« on: September 04, 2009, 08:43:55 PM »
Trained parkour with Jake for a couple hours. Mainly lots of technical flow stuff in a dense area of rails and walls. Did some time trials with in the same area which turned out to be great. This is something I recommend all traceurs do more of. How will you ever know what is really fastest and most efficient if you never test yourself against a clock or another person? The way most people train parkour these days is like doing martial arts without ever sparring or grappling. Testing yourself in these ways is key if you ever want to truly understand what makes good training and efficient movement.

Also did some messing about at the gym with a bunch of people. Mark from MO and Chad from MN were both in town checking out the gym.

Did a workout at the end:

5x6 split leg squats w/ 40 lb. dumbbells
3x5 overhead dumbbell press with 45 lb. dumbbells
- lots of grip and upper body stuff via rope climbing and traversal courses

123
Training Journals / Re: The Log
« on: September 04, 2009, 09:50:20 AM »
9/3/09

warmup:
500m row
basic dynamic stretches

workout:
10 max broad jumps (landed 8'11")
6x5 power cleans at 135 lbs.

saw ken today for my first of 3 appointments focusing on foot flexibility and functionality. coincidentally, this is the first time ive jumped more than 8'8" in about 1.5 years...

124
Pics & Vids / Colorado Parkour Street Team - Jake Smith - 2009 Sampler
« on: September 03, 2009, 10:02:26 PM »
After beginning his training with Colorado Parkour and APEX Movement 2 years ago, Colorado Parkour Street Team member, Jake Smith, makes his online video debut. Enjoy!

http://www.youtube.com/watch?v=QOixFaw7p_0

125
Colorado / Re: Visiting from Minnesota for a week
« on: September 02, 2009, 08:04:36 PM »
it's a big white garage door across from the parking lot before lawrence and park ave.

cat fountain is at 17th and arapahoe.

126
Training Journals / Re: The Log
« on: September 02, 2009, 08:02:17 PM »
- Taught 2 hr. fundamentals class at BCF.
- Taught 1 hr. private at Park Place.
- Trained randomly for 1 hr. at Park Place. Got some really great 360 cats and then kind of lost them at the end of my session. Filmed a crap load of split squats and reverse wall dips for Demon Drills.

After class I did 30 muscle ups for time and got 4:24.

127
Training Journals / Re: The Log
« on: September 01, 2009, 08:58:13 PM »
Some of these goals are things that I have accomplished in the past, so I think I will be able to knock some of these out pretty quick and add some new ones.

Goals
Strength
-   9' broad jump
-   65" wall run vertical
-   25" vertical jump
-   48" box jump
-   11'6" vault exit distance
-   2x BW squat (290 lbs.)
-   2.5x BW deadlift (365 lbs.)
-   1.5x BW power clean (235 lbs.)

Acro
-   Relearn round off > back tuck
-   Gainers from height outside
-   Relearn palm flips
-   Corks
-   Inward flyaways outside
-   Handsprings over/off anything outside
-   360 cats outside (reasonable distance, higher than 3 ft. up)
-   360 precisions outside (reasonable distance, higher than 3 ft. up)
-   Back and front tucks comfortable outside from more than 5 ft. up

128
Training Journals / Re: The Log
« on: September 01, 2009, 08:37:21 PM »
So I decided to start recording stuff again, for a while. I have a few goals and I plan to attain them within a couple months. The next couple months will be focused primarily around increasing my jumping ability, posterior chain power/strength, flexibility, and acro. I need to set some more benchmarks so I'll post more detailed goals soon.

Fresh off a good trip to Seattle, I decided to start working toward that direction tonight with the following workout:

warm up

- 1x500m row
- basic dynamic stretches

workout

1x6 deadlift at 135
1x6 deadlift at 185
3x3 deadlift at 255

3x6 bulgarian split squats (each leg) w/ 35 lb. dumbbells

3x10 hang cleans at 95 lbs.

i havent done most of this stuff for a while so i am easing back into it. deadlifts seemed harder than they used to be. split squats felt good. hang cleans were purposely light and felt easy.

129
Colorado / Re: Visiting from Minnesota for a week
« on: August 29, 2009, 07:53:19 PM »
hey chad, we have classes and open gyms going on at apex every weeknight so feel free to come check it out whenever. i would be happy to meet, talk, and train. send me an email if you want to plan something.

130
Training Journals / Re: Ze Log of Chree-stion.
« on: August 23, 2009, 10:34:15 PM »
yeah im living nearby now so i am around almost every day.

jake - you can test those things whenever you want to and we will put you up if you make it. just get matt or myself to witness.

131
Training Journals / Re: Ze Log of Chree-stion.
« on: August 23, 2009, 07:33:53 PM »
you can set a quantifiable goal on vault exit distance as well. we just added a category to the record board for that. i would say 10 ft. exit distance on a vault is a good and realistic goal to achieve with a little strength training and obviously lots of technique practice. wall run height is another thing where you will get the most gains from tons of practice. however, you will hit a plateau at some point (about 12'8" for me) which will be easier to break through with additional strength/power training.

deadlifts, squats, box jumps, broad jumps, cleans, pistols, etc. are you best methods to get there. if i see you around next week, we can talk about it because ill be starting up a program for all this same kind of stuff soon.

132
Pics & Vids / Re: Freerunning the Distance
« on: August 20, 2009, 09:27:41 PM »
nice camera work and edit! i can tell you put a lot of time and thought into it.

133
Colorado / Re: Ryan and Matt
« on: August 20, 2009, 09:44:04 AM »
awesome, would be great to have you here again!

134
Pics & Vids / Skylark (COPK & APEX Movement) - 2009 Sampler
« on: August 16, 2009, 03:05:30 PM »
After training with Colorado Parkour and APEX Movement for the past 1.5 years, our newest instructor, Skylark, makes his online video debut.

http://www.youtube.com/watch?v=nEBQfUyDi3U

Please post thoughts and comments, thanks!

135
Pics & Vids / Parkour Dodgeball Tournaments @ APEX Movement
« on: August 13, 2009, 10:29:19 PM »
30 parkour practitioners came together on June 27, 2009 for a night of parkour dodgeball. There were tournaments for 1v1 and 3v3 as well as a free for all elimination and a massive 15v15 game. We had a blast and hope to see you all and more at the next parkour dodgeball night at APEX Movement!

http://www.youtube.com/watch?v=nat2reXZoZk

136
National Jams / Re: Washington State Jam August 29th and 30th.
« on: August 08, 2009, 07:19:37 PM »
ill be there! lookin forward to it.

137
National Jams / Re: COPK / APEX National Jam - August 7-10 - Final Schedule Now Up, please RSVP!!!
« on: August 07, 2009, 08:45:18 PM »
follow the same schedule as the website. downtown denver tomorrow. see you all there!

138
National Jams / Re: COPK / APEX National Jam - August 7-10 - Final Schedule Now Up, please RSVP!!!
« on: August 05, 2009, 12:05:25 PM »
ryan ford
ryan ford
Ryan ford
RYan ford
RYAn ford
RYAN ford
RYAN Ford
RYAN FOrd
RYAN FORd
RYAN FORD
RYAN FORD
RYAN FORD RYAN FORD RYAN FORD RYAN FORD RYAN FORD RYAN FORD
RYAN FORD RYAN FORD RYAN FORD RYAN FORD RYAN FORD RYAN FORD
RYAN FORD RYAN FORD RYAN FORD RYAN FORD RYAN FORD RYAN FORD
RIP Billy mayes

139
National Jams / Re: COPK / APEX National Jam - August 7-10 - Final Schedule Now Up, please RSVP!!!
« on: August 04, 2009, 08:24:58 AM »

140
Colorado / Re: Free School Parkour/Freerunning classes
« on: August 03, 2009, 08:09:59 AM »
they arent being run anymore.

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