Knee??

And now for the weather report...

Didn't know how to start it out this time.

Friday before classes at the gym I let loose for about 30 minutes.  Just did some combos, impulsive movements and long running precisions. 


Saturday:

After hanging out with Judson, Justin, Chase and Daniel at ASU and finally getting in some out doot training in I can now see where I have started to slacken in my training, with good reason of course.  ASU is always fun plenty to do in all directions.   We were trying to get this massive running precision, I myself short by about 2 feet and of course chase nails it,  pfffft "Light Weight!"

Later that night I got a little ansy and moved my dresser out to the living room filled it with books and toped it off with my big rock.  The result:  A great way to Kong Precision from the dresser to the couch


I was a little conserned with my knee and all the high impact as I could definitely feel the soreness and it tightening up a little bit, but it held out.  I just tested the waters a little by doing some wall flips, side summis, cat leaps, vaults and wall runs.  I am likeing the no shoe feel and I am going to keep that up, when I get the funds I am getting me some vevo,s or some Zem Gear 360's.  I am tired of useless other shoes I just can't stand them anymore. Rested for the remainder of the day and watched OutlawStar.

Sunday:

I taught a morning private lesson and didn't get much other movement in until I had to teach at ASU from 4 to 6.  We covered Kip Ups and Macacos and added on to our Break Dance set along finishing up the skills with shoulder rolls, adavanced rolls, and cat leaps.  

later that night I met with many of my friends at our personal open gym.  It has been a while since we had it but it was great to be with everyone again and actually just hangout and play.

Monday:

My knee feeling much better today I decided to work on developing my 720 double on both sides, my spin and first kick are great the second spin is making it but I need to get more snappy with the second kick.  I also worked my Round Off Back Handspring Double Back.  My height is good, traveling a little to far back though so I need to make my rebound set up insted of back. 

And so today I finished with some pistols and depth squats and hand stand presses with push ups and few maximal strength exercises. 

After watching many videos on YouTube over the weekend I have felt a sense of simplicity that has come over me. I feel good, strong, and happy.

The first thing that people need to train for is themselves and that is exactly what I am doing now.

Francesco Caban

Renaissance

So since I have recovered from my ankle and knee injury I have reestablished my training regime.  It's been difficult though because I sometimes cannot think about what it is I want to do and start to worry about what it is that has to be done.  As I was thinking that the other day in the kitchen while enjoying a delicious cup of water..."yes water"  I looked up above the fridge and saw my Jack Lallane Power Juicer and emediately I remembered his "Don't Worry" Video http://www.youtube.com/watch?v=0Jq4o2Zx4ZQ  disregarding that he accedentally flicked off the camera while being on live tv his words went through my head and I realized that I was worrying in the way that was destructive. 

I have found it hard to get outside and train partially due to being lazy and partially to being timid because of my injury.  Today I finally got out trained a little bit with Justin at ASU after a meeting.  Basically I am just making sure to have a good warmup and then I am not going to focus to much on specifics for the next month.  I am just going to have pure fun and mess around to allow my body to get back into the swing of things.  I'm going to be spontaneous with it too.  I think that is what i need right now. 

Also because I am not fully recovered I still have to do my ankle and knee rehab.

I am very happy right now something I havent been for a couple of weeks.  Just letting the worry ago and going to enjoy myself. 

Peace
Live Love Inspire
Francesco

It feels so good to be able to jump and flip again

After resting my knee for about six weeks the soreness has subsided enough for me to keep training the things I love to do.  Still got to watch it though and keep my reps light.

Monday I Trained high bar:
4 Toe Shoot Front Tucks (didn't land any though)
4 Cast Aways
4 Reverse Fly Aways
Finished with full back lever 6 sets of 8 seconds

Tuesday I woke up early and got some power cleans, over head squats, and weighted pistols in.  I am trying to get my hip and ankle mobility back.

Wednesday I did tumbleing and Tricking
Got a few combos I am workining on:

Running Webster Cartwheel Arabian
Scoot, Makako/Valdez, back full
Cork
Raize Twist

My arabian never felty better, I am twisting amazingly and feel very light on my feet.

Finished with Front lever Training:
Open Tuck Hold 8 sets of 8 seconds.

preperation for Amaricas Got Talent is going very well.  My mind is in the right place.  So Stoked

So much has happened in one week.

So....

I'm back from Colorado.   Man what a trip.  I wish my knee was in better shape for when I was out there, but I made the best of it.  There was more lecture and progression of movement for curriculum and some hands on.  All in all a great certification with a lot of scientific backing.  The team at APEX Movement has really put some deep thought into delivering what is neccessary at each level and still is able to allow students room to be creative.  I was very sad to leave but it will not be the last time I see them.


Back in AZ.

My training from this point out will be even more sport specific and entirely geared toward what is going to work to make me a better athlete.   That being said Tuesday morning was an Interval Training with 10 minutes of alternating 10 Kipping Pull Ups and 10 Plyometric Box Jumps and Wednesday morning I did a lot of hip and ankle mobility training. I noticed that when I was at my peak of training and performance I was gearing my conditioning and training in the best way to fit my activities.   It should go without saying that this would be the goal of any athlete but we get side tracked easily espcially if we are in an athletic artform.  

I've been cooking a ton and have exhausted my tupperware resources (random)

Right now I am working with a Local well know dance group in order to audition for Americas got Talent on the 21st.  Now it has been a while since I did choreography in dance but I rocked it at rehersal and that made me feel very good.   My knee as of right now is feeling great (a little sore but very strong)  I rested for several weeks and did not do any high impact stuff and it has really paid off. 

I wouldn't be suprised if I am quite sore tomorrow.  

as always
yours in
Living, Loving, Inspiring
Dance, Parkour, Acrobatics  I love it

APEX Certification day 1

So day one is done and I am about to retire for the night. We had a lecture and open discussion regarding many topics that related to beginner Parkour. I'm not going to go into details but we went over basic strength and locomotor development along with basic fitness benchmarking and posture issues, the science behind training and developing perpose behind methodology.

I am very blessed to know these men and women that have dedicated their lives to this art and I would not trade any of the time here for any thing. The laughs the lessons and the love are priceless. I look forward to bringing back what I have gained and implementing it. Let's put it this way "keep it simple."


Live, Love, Inspire

The new year and feeling good

The morning of New years eve I went with my cousin to the gymnastics facility and started out with an extra long warm up of active isometric stretching (I noticed that when I was at my prime middle of last year I was doing quite a lot of active stretching so I figure why not give it a go again) I worked on my flares a bit more but inner thigh of my left leg was very sore and I felt it getting tighter with each swing so I kept the skill training to a minimum and focus on the hip circle slide and definitely helped my flare lift and shape. Feeling satisfied with that and knowing for the next day and a half I wouldnt have much time to train I decided to torch my core with my ending workout.

Inverted sit ups with weight
Leg lifts
GHR extreme isometric hold
L sits
V ups, tuck ups, hollow holds

And it was good



On Monday I did my normal warm up with dynamic leg swings and Isometric holds again.

Skills of the day
Giants: did 6 only did 2 successfully
Reverse flyaways: not my day but had fun falling a lot
Double fronts off tumble track: very good really finding my take off better
Round off double back on tumble track: again very good focused on setting higher And pulling the toes over the head.

Conditioning involved the basics
2 sets of each
Plyo pushups, ring dips
V ups and body levers
frog jumps
DH pull ups


Tuesday

Morning consisted of my first attempt since my knee injury to practice some very basic Tricking.  So again after an extensive warm up I worked on both sides of my Pop 360 outside crescent, Tornado Kick, 360 Split Kick, and Narabongs and a nice stretch to finish.    After work I warmed again by jumping into the pit and moving through it (if you don't know what I mean by that then just do it)  Worked on my double fronts and rudy's off the tumble tracke to the pit and to a crash mat.

Workout of the day

4 times through this series

Rope climb to top from sitting position holding pike to the top
20 jumping lunge switches

Heavy Stretch to finish


Wednesday

Before teaching class I decided to go on the roof of the gym and do some isometric kick holds always fun on a sunny afternoon. Video of that later.

This was supposed to be my break danceing day but I just didn't feel it, my shoulder was giving me the  "just try and push me and see what happens" sign so I decided against it.  I went for a low impact tumbling pass insted on the tumble trac  Round Off, Back Hand Spring, Double Back Tuck to a crash mat in the pit, I landed 4 of them.   it's the first tumbling I have done since my injury and though it's low impact made me feel awesome (had nothing to do with the Might Morphin Power Rangers Electro Remix on my Ipod at all).

No main workout today just going to rest this one.

Live love inspire