ZombieFit

Tag: Rest day

01/29/10: Rest Day!

by on Jan.29, 2010, under Misc.

Rest Day! If you missed a workout, look in our archives (or just over the past couple of cycles) and pick one that you think would be challenging. Then kill it.

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Rest Day: 01/16/10

by on Jan.16, 2010, under Rest day

Rest Day! If you missed a day complete one of the past WODs. If you’ve been working out like a maniac since the beginning of the year, make sure you know that rest is absolutely imperative in any workout program. For a more in-depth post on the subject, as well as the importance of ankle conditioning, please check out this post.

Also, we have just created a Facebook fan page where you can keep up with the posted workouts, updates and events. Please click on the badge on the right-hand side of the page!

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Rest Day!: 01/05/10

by on Jan.05, 2010, under Rest day

Rest Day!

I’ll hopefully be updating this post later with some nutrition info. 🙂

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Rest day: 12/29/09

by on Dec.28, 2009, under Rest day

Rest day!

On a slightly more serious note, there has been a lot of recent discussion in the parkour community regarding the role of mentors and instructors of parkour. There have been several vocal and eloquent advocates for both sides (that there should be minimal instruction for parkour novices so as to allow them to find their own way vs. in-depth instruction for those who want it as it allows for safer and better prepared progression). I’ve been trying for a couple of weeks now to actually put my feelings on the topic into words, and have either been too busy or too lazy to do so. Today, as I was checking out American Parkour, I read a post by M2 (Mark Toorock, the founder of APK and the owner of Primal Fitness) that completely describes how I feel about the subject. He writes:

“I personally feel the a similar progression applies to parkour and freerunning. A new practitioner benefits from guidance. Yes, it is entirely possible for one to go outside and start going over obstacles, and they will learn and improve. However, there are also basic building blocks that will help someone to learn more safe, effective techniques in less time, and get them to a point of greater proficiency faster if they are taught those methods. This does not negate or change that parkour is moving through your environment in the most effective way for your body, your mind and that freerunning is about exploring your space and your creativity and your movement. What it does is suggest a learning path that builds on the experience of people who have done something before.”

Please check out the rest of this well-written article here.

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Rest Day, Ankle Conditioning and Commitment

by on Dec.19, 2009, under Rest day

Rest Day!

So while I was doing the posted WOD two days ago (the 21-15-9 of precisions, double unders and pull ups) I completely bailed on the third precision of my first set of 21. It brought to mind two things:

Ankle Conditioning. This is extremely important in parkour. You MUST have strong ankles. There are several ways to achieve this, but I’m only going to talk about the two I think are most important.

1. Strength training. Strength training, specifically weight lifting, has been proven to increase bone density. When your bones are more dense, i.e. thicker, they are stronger. If you don’t believe me, believe the Mayo Clinic. By performing heavy weighted movements, such as the squat, deadlift, weighted pistols and clean and jerks, you will increase your bone density in your lower body. It should be obvious that the stronger your bones are, the more difficult it will be to injure them.

2. Conditioning your tibialis anterior and calf muscles. The goal of any traceur is not to land on the heel or midsole of the foot if at all possible. You should always try to land on the balls of your feet. By doing this, you are distributing the force of the impact up through your musculature instead of you skeletal system. As I’m sure you’re aware, muscles are more elastic than bones. They can distribute force better and with less injury. In order to properly condition your tibialis anterior (the front muscle on your shin) and your calf, all you need to know are toe and heel raises. You can do these at home, in school or even waiting in line at the grocery store. Here is an awesome video showing how to properly condition your ankles:

When I bailed I was jumping six feet across and up about half a foot to land on a ledge. I half-assed the movement, for whatever reason, and my back foot landed sideways, with the outside edge bent inwards and impacted the ledge. Needless to say, this hurt. Luckily I was able to walk it off and complete the workout. I believe that I did not hurt myself solely because of the ankle conditioning mentioned above. But this brings up something that I wanted to talk about.

Commitment
This isn’t about a relationship or a loan term. It is about committing yourself to every move you do, no matter how small. Not only is this the smartest thing to do for your physiological health, but also as it helps you to build that internal discipline necessary to become better at parkour.

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