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PKCali - Parkour California :: Forums :: General Parkour Talk :: Health, Fitness, Injuries
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No Excuses Workout - Week of April 19
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wasabe

Sun 19 Apr 2009 : 11:55

Registered Member #74

Joined: Sun 15 Jan 2006 : 17:39
Location: Los Angeles & Orange County
Posts: 1186

Read the first post in this thread for rules.

--------------------------------------------

Upper Body Movement
50 pull ups or any variation of them (e.g. with a kip up, with an assist, with a jump, with negatives, chin ups, narrow grip, wide grip, mixed grip, finger pull ups, weighted, muscle up, one-armed, etc). Go with whatever suits your level.

Lower Body Movement
25 pistols on each leg.

Abdominal Movement
6 minutes worth of planks. Get something that can count seconds and add up all your attempts.

Jumping Movement
100 alternating split jumps.

[ Edited Sun 19 Apr 2009 : 23:45 ]

ShadowNegative

Mon 20 Apr 2009 : 01:57

Registered Member #1836

Joined: Sun 24 Aug 2008 : 08:04
Location: Southern CA
Posts: 822

Oh I thought you were going to randomly...yah...I'll just shut up and get started on this.

wasabe

Mon 20 Apr 2009 : 02:08

Registered Member #74

Joined: Sun 15 Jan 2006 : 17:39
Location: Los Angeles & Orange County
Posts: 1186

Yea, I should've picked someone earlier so it'd be ready for this week. Oh well. For the record, Jo's gonna give us a new lower body exercise for next week so she can have control over how she'll avoid abusing her ankle.

TRun17

Mon 20 Apr 2009 : 02:42

Registered Member #773

Joined: Wed 18 Apr 2007 : 17:29
Location: La CaÃ±ada
Posts: 2395

I thought we were just gonna add to the old list? :D

Training for strength and flexibility is a must. You must use it to support your techniques.
Techniques alone are no good if you don't support them with strength and flexibility." - Bruce Lee

N o F l o

Mon 20 Apr 2009 : 03:45

Registered Member #443

Joined: Mon 11 Sep 2006 : 22:16
Location: Fullerton (Orange County) / Diamond Bar
Posts: 1447

ok, I admit I slacked off on last week's & didn't finish. So I'm going head on into this week.

" Train parkour for yourself first. If people like it or not, who cares? As long as you feel good doing it. " --David Belle :: ALL FULLERTON LOCATION INFO. IS IN 1ST POST ON PAGE 1

Mon 20 Apr 2009 : 09:29

Registered Member #876

Joined: Thu 31 May 2007 : 02:16
Location: mostly Montreal (QC, Canada), UCLA /Westwood area also
Posts: 331

Oops. Sorry Sil, I dropped the ball there. I just noticed at the end of the last thread you nominated me to pick something non-weight bearing and I was like: What???!!? I'll find out from the PT what movements are forbidden and think up a good form of torture for everyone for next week...

techie

Mon 20 Apr 2009 : 18:55

Registered Member #1913

Joined: Fri 10 Oct 2008 : 18:58
Location: Orange County
Posts: 56

Would you guys be opposed to adding a cardio section? I would be interested to see what we come up with in relation to conditioning our endurance.

[ Edited Mon 20 Apr 2009 : 18:57 ]

The little hand says is time to rock n' roll.

Juxta

Mon 20 Apr 2009 : 19:50

Registered Member #2221

Joined: Sun 29 Mar 2009 : 02:43
Location: Oceanside
Posts: 368

Haha, I can suggest running exercises common in XC if you'd like...

Ain't nothin gonna break my stride

Devin_Udy

Mon 20 Apr 2009 : 22:34

Registered Member #1044

Joined: Fri 03 Aug 2007 : 00:09
Location: Apple Valley, CA
Posts: 103

i saw last weeks exercise and chose not to do it. now that the number has increased for this week i want to catch up to you guys. i got a lot of work to do.

O- obstacles
A- are
T- temporary

orem

Mon 20 Apr 2009 : 22:40

Registered Member #1336

Joined: Tue 25 Dec 2007 : 22:45
Location: La Canada/ Oakland
Posts: 370

woo round 2!

Read-Chan

Mon 20 Apr 2009 : 22:44

Registered Member #2122

Joined: Sat 07 Feb 2009 : 22:57
Location: Temecula, California
Posts: 158

I'm in favor of a Cardio section, too. :3

Ello All! PM/Email me! ;D
Être fort pour être utile.
-link-

wasabe

Tue 21 Apr 2009 : 00:30

Registered Member #74

Joined: Sun 15 Jan 2006 : 17:39
Location: Los Angeles & Orange County
Posts: 1186

Cardio section doesn't sound like a bad idea. @juxta: You wanna PM me with a few ideas for next week? It's not really a rule, but try to keep it so that it's possible to do all the exercises within one workout (this is the reason why I lowered the number of pullups down from 100 to 50, if anyone noticed =P ).

TRun17

Tue 21 Apr 2009 : 00:47

Registered Member #773

Joined: Wed 18 Apr 2007 : 17:29
Location: La CaÃ±ada
Posts: 2395

Can my squats count as pistols since I don't do pistols? and can my lunges count for the split jumps? well.. then they wouldn't really be jumping... but.. same sort of exercise I suppose :D

Training for strength and flexibility is a must. You must use it to support your techniques.
Techniques alone are no good if you don't support them with strength and flexibility." - Bruce Lee

ShadowNegative

Tue 21 Apr 2009 : 00:54

Registered Member #1836

Joined: Sun 24 Aug 2008 : 08:04
Location: Southern CA
Posts: 822

IT'S CALLED NO EXCUSES WORKOUT TAYLOR JUST KIDDING I LOVE YOU.

Juxta

Tue 21 Apr 2009 : 01:09

Registered Member #2221

Joined: Sun 29 Mar 2009 : 02:43
Location: Oceanside
Posts: 368

@wasabe: Sure. I'll include a few different methods so you can cherry-pick whichever you feel fits best with your other workout parts.

I'm a little busy right now with work and school, so expect a PM from me within 2 days :D

Ain't nothin gonna break my stride

wasabe

Tue 21 Apr 2009 : 16:24

Registered Member #74

Joined: Sun 15 Jan 2006 : 17:39
Location: Los Angeles & Orange County
Posts: 1186

Taylor wrote ...

Can my squats count as pistols since I don't do pistols? and can my lunges count for the split jumps? well.. then they wouldn't really be jumping... but.. same sort of exercise I suppose :D

What's wrong with doing pistols or split jumps?

Stumpy

Wed 22 Apr 2009 : 14:44

Registered Member #2212

Joined: Mon 23 Mar 2009 : 21:24
Location: Placerville
Posts: 808

lol i did planks for the first time yesterday. i was like "6 minutes, no prob. ill crank em out in one session."
1 minute later i was collapsed on the ground. they are way harder than i thought.

oh well, ill do like a minute a day till i can do more. i have to find a place to do pull ups. oh well we got a lot of trees around here, ill find something.

"Limits were set by our creator to give us somthing to do."

"You break limits or break bones, either way you gotta good story to tell."

Want to join a PK group, but are not near Sac or another big town?
Join Peregrine Parkour, we are located in Placerville CA and are always looking for cool people to join our group.

Juxta

Wed 22 Apr 2009 : 16:43

Registered Member #2221

Joined: Sun 29 Mar 2009 : 02:43
Location: Oceanside
Posts: 368

Hey, to anyone that was going to add a cardio section:
I sent wasabe a list of exercises he can choose from, and they all involve running. A lot of it for some.

If you're up to running miles and miles to improve your cardio/endurance then I strongly recommend you get some good running shoes. I'm just suggesting this now so you have some time to think it over between now and next week. Yes, it can smack your wallet a bit... my shoe was a Saucony Trigon 4 Ride, each pair cost me $65. However, if you run around in tennis shoes you will mess your legs up. Injury ranges from blisters to bruising, losing a toenail, but most importantly it can lead to long term joint damage, mainly in your knees.
Normal shoes do not offer proper support - running shoes do. Also, a good employee at a running shoe store can recommend a shoe that best supports your style and foot simply by watching you run a few yards.

o BTW: Yes, running barefoot is fine if you don't want to buy shoes, but I'd imagine your fore-feet would be killing you for a while.

Ain't nothin gonna break my stride

Andy

Wed 22 Apr 2009 : 22:21

Registered Member #2059

Joined: Wed 07 Jan 2009 : 10:20
Location: Claremont
Posts: 55

Ok quick question, when i do planks the only thing that really feels any stress is my shoulders. For clarification I am sure that i was holding my body in a straight line, and i also tried different positions with my arms placed slightly further infront and behind my shoulders but it doesn't make a difference, my abs feel fine but my shoulders are dying. Normal or no?

My Youtube Channel: -link-
Santa Cruz Parkour: -link-

wasabe

Thu 23 Apr 2009 : 01:52

Registered Member #74

Joined: Sun 15 Jan 2006 : 17:39
Location: Los Angeles & Orange County
Posts: 1186

Feeling it in the shoulder muscles or deeper in the shoulder joint? Where exactly are you feeling it (front, back, top, etc)?

Shoulders should be positioned directly above your elbows. The space between your shoulder blades should be flat or even slightly rounded. If it looks like there's a dip between your shoulder blades, then push through your elbows in order to round out that space.
Engage your abs first thing. It may also help to roll your hips forward at the same time, as if you were gonna hump something. No sagging at the waist or dipping at the low back.
If all the above is good, you could just be tensing up everywhere you shouldn't be. Initially focus on having it hit the abs before you even continue.

Thu 23 Apr 2009 : 22:17

Registered Member #876

Joined: Thu 31 May 2007 : 02:16
Location: mostly Montreal (QC, Canada), UCLA /Westwood area also
Posts: 331

Physical therapist has forbidden me from doing any weight bearing lower body exercise. No pistols. No squats. No lunges. No quadrupedie. And then he put me back on the crutches for my trip (because I walk too much) so we can get the bone bruising/swelling under control. So yeah. Just upper body for me. Sigh...

mechanik

Thu 23 Apr 2009 : 23:22

Registered Member #44

Joined: Tue 27 Dec 2005 : 17:46
Location: Los Angeles
Posts: 290

Jebus, Jo. So sorry to hear that.

That said... DONE! last week and this week. Who'd have thought the hardest part would be the split jumps?

Brian

wasabe

Fri 24 Apr 2009 : 00:38

Registered Member #74

Joined: Sun 15 Jan 2006 : 17:39
Location: Los Angeles & Orange County
Posts: 1186

Heal well, Jo. Time to work on your muscle up ;)

Beast

Fri 24 Apr 2009 : 04:39

Registered Member #1848

Joined: Tue 26 Aug 2008 : 00:08
Location: Fullerton
Posts: 904

Jo, when next i see you, your biceps better be around 22 inches in diameter, and you better be able to curl a volkswagen! otherwise, i'll think you've been going soft, and slacking ;-)

Public ignorance is an obstacle we must overcome. We must teach them. Explain to them. Educate them. Only then will they understand what we are doing, and why. - Me

~ FIFTEEN CENTS - WILL HELP ME BUY A SANDWICH ~

TRun17

Fri 24 Apr 2009 : 05:51

Registered Member #773

Joined: Wed 18 Apr 2007 : 17:29
Location: La CaÃ±ada
Posts: 2395

lmao

Training for strength and flexibility is a must. You must use it to support your techniques.
Techniques alone are no good if you don't support them with strength and flexibility." - Bruce Lee

PKCali - Parkour California :: Forums :: General Parkour Talk :: Health, Fitness, Injuries

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