ZombieFit

Archive for July, 2011

WOD: 07/28/11

by on Jul.28, 2011, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 1 miles.

3 rounds of: 25m quadrupedal movement, 5 burpees, 10 sit ups

WOD 455

For time, complete the following movements:

étudiant:
10 five-foot precisions
10 jumping jacks
10 push ups
10 air squats
10 burpees
10 air squats
10 push ups
10 jumping jacks
10 five-foot precisions

avancée
20 five-foot precisions
20 jumping jacks
20 push ups
20 air squats
20 burpees
20 air squats
20 push ups
20 jumping jacks
20 five-foot precisions

traceur
30 five-foot precisions
30 jumping jacks
30 push ups
30 air squats
30 burpees
30 air squats
30 push ups
30 jumping jacks
30 five-foot precisions

**try to complete each individual set unbroken, i.e. without stopping for rest.

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WOD: 07/27/11

by on Jul.27, 2011, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 1 miles.

3 rounds of: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**

**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.

WOD 453

21-15-9 repetitions for time of:
étudiant:
12 inch box jumps
push ups
sit ups

avancée
24 inch box jumps
push ups
sit ups

traceur
24-36 inch box jumps
handstand push ups
sit ups

Cool Down
100m sprint x 3 with 1 minute rest between each rep.

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WOD: 07/26/11

by on Jul.26, 2011, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 1 miles.

3 rounds of: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**

**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.

WOD 452

On the minute for 20 minutes, perform the following movements:

étudiant:
2 push ups, 4 air squats, 6 jumping jacks. If you do not complete the repetitions in the minute round, stop the clock and perform 2 burpees. Then restart the clock and continue the movements for 20 minutes.

avancée
5 push ups, 7 air squats, 9 jumping jacks. If you do not complete the repetitions in the minute round, stop the clock and perform 2 burpees. Then restart the clock and continue the movements for 20 minutes.

traceur
2 burpees, 5 push ups, 7 air squats, 9 jumping jacks. If you do not complete the repetitions in the minute round, stop the clock and perform 5 burpees. Then restart the clock and continue the movements for 20 minutes.

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Rest Day and Parkour Safety

by on Jul.25, 2011, under Rest day

Today is a rest day!

On a very serious note, this article came to my attention and I wanted to make sure that everyone reading this site understands one thing about parkour.

It can be dangerous.

Granted, parkour is safer than a lot of other sports due to the dedicated training that its practitioners undergo, but it can still cause severe injury. Here are some rules that can keep you safe, while still allowing you to become proficient at parkour:

1. Learn how to properly land and safety roll.

If you are new to parkour you should spend the fist couple of weeks to months just practicing landings and rolling. If you cannot safety roll on concrete do not attempt any drops higher than your shoulder height. This is an essential skill and should be mastered prior to attempting any parkour movement at speed in the outside environment.

2. Don’t take any falls till you’ve mastered rolling and have the appropriate conditioning.

If you’ve learned the safety roll and have it down, then you’ll want to start taking falls. Even with an awesome safety roll, you still need to support the force of the impact with your muscles, tendons and bones. A lot of people that are new to parkour do not have any prior athletic experience. It takes time to build up the functional strength necessary to perform parkour safely. Remember, parkour is about efficient movement. Tearing your ACL or breaking a leg is not efficient. Take your time when learning parkour. You have the rest of your life to get better at it.

3. 100% confidence.

Only perform a move you are a 100% confident of completing. The biggest cause of parkour injuries, in my anecdotal experience, is a person not committing themselves to the movement. This causes them to bail halfway through, or not get the speed and power necessary to complete the movement. Even if you are doing a movement for the first time, you need to be 100% confident that you can perform it.

4. Don’t practice parkour from an excessive height.

There is no need to practice parkour from 4 stories above the ground. You can perform all those moves from the ground level or from a 1st story (NOTE! DO NOT ATTEMPT ANY MOVEMENTS AT ANY HEIGHT UNLESS YOU HAVE BEEN PRACTICING PARKOUR FOR A SIGNIFICANT PERIOD OF TIME AND HAVE THE REQUISITE ABILITIES AND ATHLETICISM TO MAKE SURE YOU DO NOT DIE). There is an exponential difference in the amount of force from a landing at 10 feet versus 20 feet. The everyday traceur does not need to practice at these heights.

5. Don’t be stupid.

Parkour is a very intrinsically driven activity. Only the traceur or traceuse about to perform a movement knows how they feel about it or if they have the skills necessary to not hurt themselves. Don’t do something just because your friends tell you to. Don’t over-extend yourself. Don’t train when injured. Have a healthy respect for parkour. You can severely injure yourself doing a precision, let alone a kong-to-cat over a 12-foot gap. Be smart and don’t let the thrill of doing a movement for the first time impact your health and well-being.

/End rant.

If anyone has any questions about the above, or feels I’m completely off-base, please let me know. I’d be more than happy to discuss this with anyone.

Train smart and train safe!

Rich

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WOD: 07/24/11

by on Jul.24, 2011, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 1 miles.

3 rounds of: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**

**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.

WOD 451

étudiant:
Perform 5 rounds for time of: 25m quadrupedal movement, 25 jumping jacks, 5 five-foot precisions

avancée
Perform 5 rounds for time of: 50m quadrupedal movement, 5 burpees, 10 five-foot precisions.

traceur
Perform 5 rounds for time of: 50m quadrupedal movement, 10 burpees, 10 six-foot precisions.

Post time completed to comments.

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