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PKCali - Parkour California :: Forums :: General Parkour Talk :: Health, Fitness, Injuries
 
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No Excuses Workout - Week of July 26
Author Post
wasabe
Sun 26 Jul 2009 : 10:17

Registered Member #74
Joined: Sun 15 Jan 2006 : 17:39
Location: Los Angeles & Orange County
Posts: 1186
 Don't know if anybody missed doing these last week, but here's this week's anyways.

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

Read the first post in this thread for rules.

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

Upper Body Movement
100 dive bombers.

Lower Body Movement
100 sumo squats.

Abdominal Movement
100 full vertical crunches.

Jumping Movement
100 line jumps. Find a line. Jumping left and right counts as one. Do 100 times with each leg. If you're doing it two-footed, do 200 line jumps.

Cardiovascular Training
EASY - Basic 100m sprints. Charge at 95% for 100m, then rest at 50% for 100m. Do 4 repetitions for 1 set. Do 4 sets with a 50% 400m rest in between each. (Total distance: 3 miles)
---and/or---
MEDIUM - The Miracle Mile. This is a fun one, but still challenging. Your goal is to run a mile proven to be impossible: a sub-4 minute mile. This is done by sprinting four intervals of 400m at 100+%. Allow full recovery between each interval (light jogging or stretching during this time is recommended).

[ Edited Sun 26 Jul 2009 : 11:38 ]
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Juxta
Mon 03 Aug 2009 : 16:42


Registered Member #2221
Joined: Sun 29 Mar 2009 : 02:43
Location: Oceanside
Posts: 368
 4:08. Failure is me :(
Ain't nothin gonna break my stride
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DANNYC
Mon 03 Aug 2009 : 17:15

Registered Member #1732
Joined: Tue 15 Jul 2008 : 15:31
Location: FULLERTON
Posts: 540
 4:08's not bad dude.

I was pondering the idea yesterday of further reducing distance to maybe 10m sprints for ultimate speed.
STRENGTH & HONOR
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Juxta
Sun 09 Aug 2009 : 20:09


Registered Member #2221
Joined: Sun 29 Mar 2009 : 02:43
Location: Oceanside
Posts: 368
 Any new sets this week, wasabe?
Ain't nothin gonna break my stride
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cak010
Wed 26 Aug 2009 : 12:28
-= PKCali Admin =-

Registered Member #4
Joined: Tue 06 Sep 2005 : 11:49
Location: Los Angeles, CA
Posts: 3102
 @wasabe or Juxta - either of you want to post a new workout?
"We want a change through parkour, not a change of parkour." -Erwan
PK-CALIPKNAPAWA-USA
Peace be da journey!

ParkourClasses.com
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Juxta
Thu 27 Aug 2009 : 02:44


Registered Member #2221
Joined: Sun 29 Mar 2009 : 02:43
Location: Oceanside
Posts: 368
 ummm... school just started and I have new work schedule, too busy to salvage one this week. if he has nothing by this Sunday I'll take hold for a bit.
Ain't nothin gonna break my stride
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TRun17
Thu 27 Aug 2009 : 02:47


Registered Member #773
Joined: Wed 18 Apr 2007 : 17:29
Location: La Cañada
Posts: 2395
 Can I makes one? :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
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Hombre13
Thu 27 Aug 2009 : 15:28

Registered Member #1415
Joined: Fri 15 Feb 2008 : 13:33
Location: Anaheim
Posts: 716
 I thought the whole point was that anyone could make one so you have no control over the workout that you do.
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Juxta
Thu 27 Aug 2009 : 15:43


Registered Member #2221
Joined: Sun 29 Mar 2009 : 02:43
Location: Oceanside
Posts: 368
 Since we've been without one for 3 or 4 weeks, I don't think anyone would complain if you posted one.
Ain't nothin gonna break my stride
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DANNYC
Thu 27 Aug 2009 : 15:52

Registered Member #1732
Joined: Tue 15 Jul 2008 : 15:31
Location: FULLERTON
Posts: 540
 You could always just do a PT test.
Pullups - Max amount/No time limit.
Pushups - Max amount in 2 min.
crunch/situps - Max amount in 2 min.
Run - 2 miles for time.

Post # of reps and run time & try to beat them next week.
STRENGTH & HONOR
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cak010
Fri 28 Aug 2009 : 13:25
-= PKCali Admin =-

Registered Member #4
Joined: Tue 06 Sep 2005 : 11:49
Location: Los Angeles, CA
Posts: 3102
 @Tayor - Of course man. Just try to keep it within the guidelines that wasabe setup.
"We want a change through parkour, not a change of parkour." -Erwan
PK-CALIPKNAPAWA-USA
Peace be da journey!

ParkourClasses.com
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wasabe
Fri 28 Aug 2009 : 14:01

Registered Member #74
Joined: Sun 15 Jan 2006 : 17:39
Location: Los Angeles & Orange County
Posts: 1186
 I'd be happy to see others take the wheel with this. Try to keep it simple and adaptable.
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PKCali - Parkour California :: Forums :: General Parkour Talk :: Health, Fitness, Injuries
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