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PKCali - Parkour California :: Forums :: General Parkour Talk :: Health, Fitness, Injuries
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No Excuses Workout - Week of November 8

Author

Post

Juxta

Mon 09 Nov 2009 : 02:16

Registered Member #2221

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

Can't start forgetting about this again.

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

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 Step ups. Find a sturdy surface that's about as high as your knee, maybe a little higher. Keep one foot on top of it. Stay balanced throughout the entire movement. Keep your chest up and back erect. Do not push off the ground with your other foot.

Abdominal Movement
5 mins L-sits.

Jumping Movement
50 Box Jumps.

Cardiovascular Training
Run for 45 minutes straight at 65% your max effort.
OR
Run 5 miles (8 km) at 65% your max effort. You do not have a time limit for this (since 65% max effort is different for everyone), but make it challenging and reasonable - remember to run.

--- and/or ---

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 Mon 09 Nov 2009 : 02:18 ]

Ain't nothin gonna break my stride

cak010

Mon 09 Nov 2009 : 13:43

-= PKCali Admin =-

Registered Member #4

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

Awesome! Thanks for bringing this back!

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

PK-CALI

PKNA

PAWA-USA

Peace be da journey!
ParkourClasses.com

Tmerc

Mon 09 Nov 2009 : 18:05

Registered Member #2639

Joined: Fri 06 Nov 2009 : 20:39
Location: South Bay, CA
Posts: 4

shewwww thats an intense workout!! 100 pullups! yikes!

Thor

Wed 11 Nov 2009 : 03:12

Registered Member #2646

Joined: Wed 11 Nov 2009 : 02:04
Location: Davis, CA (Sacramento Area)
Posts: 2

Awesome workout. I'm on it.

While my wife was pregnant, whenever people asked what we were going to name our son, We'd tell them "Thor, God of Thunder." Sadly, some believed us.

Fossa

Wed 11 Nov 2009 : 15:26

Registered Member #1710

Joined: Fri 04 Jul 2008 : 21:09
Location: UCLA
Posts: 208

Tmerc, these workouts are intended to be done over the course of the week (usually on top of whatever conditioning you're already doing).

Pullups are scary at first if you haven't been doing them, but I know you mentioned you're training to be a police officer, so you should be able to manage a few in each set. Spread the sets out and you're golden.

But yeah, it isn't meant to be easy. If it was easy there'd be almost no point in doing it. ;)

Juxta

Thu 12 Nov 2009 : 22:16

Registered Member #2221

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

So... I'm thinking about adding the final piece to cardio/endurance training, the hard workouts. I'll probably do that next week (if no one else wants to make the next workout). It'll be a great challenge for anyone who's trying to get some miles in, and for those that aren't maybe it'll help inspire them :)

Ain't nothin gonna break my stride

kenshin9909

Thu 12 Nov 2009 : 22:41

Registered Member #2294

Joined: Sun 10 May 2009 : 22:02
Location: Sacramento
Posts: 396

Im gonna end up doing the pull ups tomorow ohhh yeaaaa.

DUDE YOU JUST GOT KONGED ON!!!!
(916) 498-4821 (feel free to text) just tell me who you are.

Juxta

Thu 19 Nov 2009 : 23:03

Registered Member #2221

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

If I dont see another workout thing up by sunday night, I'll post one again.

Ain't nothin gonna break my stride

cak010

Fri 20 Nov 2009 : 19:00

-= PKCali Admin =-

Registered Member #4

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

Thanks! That means you just volunteered to do another one. Please do. They are great!

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

PK-CALI

PKNA

PAWA-USA

Peace be da journey!
ParkourClasses.com

N o F l o

Fri 20 Nov 2009 : 19:03

Registered Member #443

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

hmm, I radder jump over stuffs than do push-ups :(

[ Edited Fri 20 Nov 2009 : 19:04 ]

" 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

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

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