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PKCali - Parkour California :: Forums :: General Parkour Talk :: Health, Fitness, Injuries
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No Excuses Workout - Week of August 31st

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Post

TRun17

Sun 30 Aug 2009 : 06:06

Registered Member #773

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

Thought I'd post this a day early just so people have something to do :D
--------------------------------------------------------

Read the first post in this thread for rules.

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

Upper Body Movement
100 Pull-Ups. Pretty straight forward. If you have trouble with Pull-ups, do as many as you can followed by negatives(Jumping up and slowly lowering yourself down). If negatives are difficult for you as well, do Inverted Rows

Lower Body Movement
100 sumo squats.

Abdominal Movement
5 mins L-sits.

Jumping Movement
50 Box 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).

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

Seth

Sun 30 Aug 2009 : 07:21

Registered Member #1245

Joined: Wed 07 Nov 2007 : 00:24
Location: Merced
Posts: 356

nice

Pain is temporary, quitting is forever....

ShadowNegative

Sun 30 Aug 2009 : 08:00

Registered Member #1836

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

I think the L-sits are gonna kill me. But I'm glad you added them in there because I really needa get those down =]

spyd3r5rcr33p1

Mon 07 Sep 2009 : 17:14

Registered Member #2524

Joined: Sat 29 Aug 2009 : 23:57
Location: 92055
Posts: 2

anyone doing a new one?

irishstallion

Mon 07 Sep 2009 : 20:03

Registered Member #469

Joined: Wed 04 Oct 2006 : 01:56
Location: San Diego
Posts: 211

-link-
4 minute mile proven to be possible since 1950's, record in *1886* was 4:12. The combined sprints are a really cool idea :)

Parkour is not competitive. If we don't train the new practitioners in safety, they will get hurt, and we will not be able to do parkour freely anymore. This is unacceptable.

Jackal

Mon 07 Sep 2009 : 20:22

Registered Member #2164

Joined: Mon 02 Mar 2009 : 14:12
Location: OC(HB)
Posts: 775

I hate still exercises =[
Take L-Sits off and add like 10minutes of Windshield wipers, just to mess with people :P Those are funner.

NAME: Jacob Seil
LOCATIONS: Orange County (HB)
EMAIL: -email-
CELL: (951) 836 - 3834 (OK to text)
FACEBOOK: (add Jacob Raul Seil - Send invite with message saying your from pkcali)

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DANNYC

Mon 12 Oct 2009 : 12:21

Registered Member #1732

Joined: Tue 15 Jul 2008 : 15:31
Location: FULLERTON
Posts: 540

I have an idea for a simple high-volume, low intensity one for this week. In addition to all your regular training, just add:
1 x 10 pullups, 1 x 25 pushups, and 1 x 25 crunch once or more everyday. It only takes a few minutes and you must do it at least once a day. I am going to try this 3X a day, morning-afternoon-night in addition to my regular workouts to try and squeeze more conditioning into my schedule.

[ Edited Mon 12 Oct 2009 : 14:53 ]

STRENGTH & HONOR

cak010

Mon 12 Oct 2009 : 20:53

-= PKCali Admin =-

Registered Member #4

Joined: Tue 06 Sep 2005 : 11:49
Location: Los Angeles, CA
Posts: 3102

Hey Danny,
Create the new No Excuse Workout thread for this week.

"We want a change through parkour, not a change of parkour." -Erwan

PK-CALI

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Peace be da journey!
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PKCali - Parkour California :: Forums :: General Parkour Talk :: Health, Fitness, Injuries

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