ZombieFit

Archive for July, 2012

Parkour WOD: 07/26/12 (cranes)

by on Jul.26, 2012, under Parkour WOD

Parkour WOD 7

What are we training?: Cranes

According to the Parkour Wiki (which is an amazing resource for beginning practictioners, a crane is:

The Crane is a technique for progressing onto high objects which which are taller than you are. Cranes also serve as an accurate way to land onto of an obstacle from a running jump, precision technique, or vault. The landing of a crane involves the practitioner landing with his or her leg on top of the object, with the toe of the other foot perpendicularly touching the side of that object. There are some variations to the crane, though rather than personal taste, each variation is used for a different speeds and environments.

How can you practice it?:

To start practicing the crane for the first time, find an obstacle that you can comfortably jump onto with both feet. Now is not the time to impress your friends with your 36-inch standing jump (that comes later). Jump to the top of the obstacle using both feet a couple of times to familiarize yourself with the height. Once you have done that, take a couple of steps back and prepare yourself for your first crane!

You’ll want to decide which foot you’ll be using to land on the top of the obstacle. In most cases you’ll use your dominant foot. If you’re not sure which foot is dominant, you can try with both feet to see which leg feels more comfortable. You’ll want to step about 2 to 3 feet away from the obstacle prior to starting the movement.

If you’re landing with your right foot, you’ll start the movement by taking two steps, leading with your right foot and followed by your left. Instead of taking a third step with your right foot, you’re going to throw your right knee up in front of you, while also taking off with your left foot. Throwing the knee up is what gives you height in the movement. Ideally, you should be far enough away from the obstacle at your take-off point to allow you to land comfortably on top of it. As with most parkour movements, you should take your momentum UP, not horizontal to the ground.

As you land, you’re going to keep that back leg semi-straight (there should be a slight bend at the knee) while using the ball of your back foot (left in this instance) to trap against the side of the obstacle. This is super important as by trapping your foot against the side of the obstacle it will keep your back knee and shin from hitting the obstacle.

Once you have landed in this position, you then use your forward leg (the leg on top of the obstacle) to lift yourself up. It is very similar to a single leg squat.

The crane is one of the most fluid movements in parkour. If you do it right, you should almost feel as if you are floating to the top of the obstacle. You should not be landing with a lot of force when performing a crane. As always, attempt to have “ninja feet” and land as quietly as possible.

When you start learning to crane, or if you are trying to crane something that is at a challenging height, there is nothing wrong with using your hands to help you get to the top of the obstacle.

Why is this important?

The crane is an important movement because it allows you to scale taller obstacles than you could with a precision jump. It can also be more efficient than a cat leap when running towards an obstacle that is taller than you waist but less tall than your shoulders. Further, it is a very fluid movement that will help you with your “flow” when performing multiple movements in succession.

The WOD:

Warm Up:

3 rounds of 10 push ups, 10 sit ups and parkour squats

etudiant

Pick an obstacle that you are able to jump to with both legs. Step back and practice the crane.

Perform 15 repetitions with each leg.

avancee

You should be familiar with the movement and be able to perform it efficiently and correctly.

Pick an obstacle that you can NOT jump to with both legs, but that you can safely crane.

Perform 20 repetitions with each leg.

traceur

You should be VERY familiar with the movement and be able to perform it perfectly and multiple different heights.

Perform 20 repetitions each leg. The height of the obstacle should be challenging.

Note: These WODs are NOT for time. Learn the movement to the best of your ability. The crane does not count if you did not stick your landing!

etudiant
In 10 minutes, complete as many rounds as possible of:

5 parkour squats
5 push ups
20 jumping jacks

avancee
In 15 minutes, complete as many rounds as possible of:

5 parkour squats
10 push ups
20 jumping jacks

traceur
In 20 minutes, complete as many rounds as possible of:

5 parkour squats
10 push ups
15 sit ups

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Class Pictures and Rest Day: 07/25/12

by on Jul.25, 2012, under Classes, Rest day

Today is a Rest Day. As a quick reminder, if you have a Groupon and schedule a class appointment and are a no-show, you will be debited one class from your Groupon total.

Please check out some great pictures from classes over the past week!

Amanda working on her pk landings

More landing practice!

Look before you leap

Heidi in the midst of some conditioning

Parkour squats!

Balance Training

Nothing funner than Saturday morning conditioning

Tuesday evening conditioning

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WOD: 07/24/12 and ZombieFit Class

by on Jul.24, 2012, under WOD

We have a sold-out ZombieFit Class today at 6:30p.m. Make sure to check the scheduler a couple hours before to see if there are any cancellations!

Now for the WOD:

Warm Up: run 1/4 mile OR row 250m OR bike .5 miles.

3 rounds of: 10 push ups, 10 air squats, 10 sit 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 10 n. If I suck at handstand push ups, I’ll perform 3 rounds of 5 handstand push ups (or their progression) and add that to the warm up.

WOD 695
Complete the following:
Time yourself for your first repetition, and then multiply that time by 4.
That is your rest time after each subsequent run. This is a full effort sprint.

étudiant:

5 x 100m sprint.

avancée

8 x 100m sprint

traceur

11 x 100m sprint

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WOD: 07/23/12

by on Jul.23, 2012, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike .5 miles.

3 rounds of: 10 push ups, 10 air squats, 10 sit 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 10 n. If I suck at handstand push ups, I’ll perform 3 rounds of 5 handstand push ups (or their progression) and add that to the warm up.

WOD 694
In as few sets as possible, and as quickly as possible, complete the following:

étudiant:

30 push ups
30 air squats
30 jumping pull ups
30 sit ups

avancée

50 push ups
50 air squats
50 jumping pull ups
50 sit ups

traceur

75 push ups
75 air squats
75 jumping pull ups
75 sit ups

Post total # of sets to comments.

Cool Down
2x100m sprint

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Rest Day: 07/22/12

by on Jul.22, 2012, under Misc.

Today is a Rest Day!

Had an awesome week of classes! Thanks so much for everyone that came out! Will post pictures soon!

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