Training Vlog

As promised below is the first of some of my daily training sessions and many more to come.

I did nothing on Halloween except rest and eat so on November first I had a lot of energy.  I woke up and took my morning shower drank some water and then did my Dynamic Stretching session followed up by some Green Tea and  little Bacon.  I left the apartment and went across to Indian School Park to shoot a short tutorial on Basic Ground Tumbling Foundation.  That will be up soon.  I went back home and got my snacks prepared for my training session before work and then headed out.   This specific session had two parts because My main Camera went into Buffer Overlflow (an anoyance by far the worst I have ever known.)  Below is everything I caught on that camera.

Lesson Learned:  Pretty much every move has more time to execute then you think,  take the time to actually feel when you're in certain positions and then act fast but don't rush it,  My goal is to get two consecutive websters in a row, I have done it before I will do it again.  For my Round Off Back Handspring Layout it looks like I am not reaching up enough to fully aide my layout and I like to Pike my rotation insted of keeping a solid shape in my layout.  This just means I need to keep my core tight and of course "Squeeze My Butt!!"


I got the rest of my session on the new go pro and I forgot I was shooting at 120 frames per second.

Lesson Learned:  Never practice two different moves that have the same start in the same day.  Of course if the second move is just a level harder and you need the same set up then go ahead and do it, but if the move is something entirely different but has a similar set up you are probably going to confuse your Muscle Memory.  Now if you are doing a combo then that is something else entirely.

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Francesco Caban

New Tutorials, Personal Training Blog, and Dancing Every Where

So I thought I was done with Movement Connections and then I thought about how long it took me to start the damn thing up so here I am again.  

A couple things coming your way.

I will be fixing up the website so it is simple and user friendly as well as not burning a hole in your eye.


I will be making better lists on the You Tube Channel such as

Tutorials (for basic things because basic things are more important then complex things) 

A personal Training blog that shows everything I do every training session (you will see it is not as glamorous some days as it is others, you get to see me go through the pains and the progress) 

An ongoing series where I visit different locations, usually by my self and maybe with my crew and combine my years of experience with Dance, Parkour, and Acrobatics in different Urban and Natural Settings.

My fun collaborative videos that you see pop up every now and then. working on one right now.

I'll keep up with the Tweets.

I want to still teach I just want to make sure I have the class concept figured out down to the T before I do. 

Yes I am doing stunt work and circus performance and I will keep you updated on that as well. 

This is my life and now it is documented.

Francesco Caban

Tucson day 2 & 3

Day 2

This day was started out with some acro yoga and hand balancing with Ian and Daniel. There were a few others that showed up for acro yoga and I decided to interview them. Andrew and Jessy Reyna both showed up and we worked on a few tricks like Hilocopters, and side flips. Daniel and I went back to Ian's and ate a nice vegetable and quinoa dish while interviewing Ian.

Later that day around 6 pm. I met up with some of the locals at Tucson Cheerleading Academy for an open gym. Again I got some great footage and interviewed some of the local Trickers. I visited my friend that night and stayed there for the evening


Day 3

This day was all about Parkour and freerunning. I got a nice group together and we hit up a bunch of training areas, got some mad sick footage, and finished up any interviews. We finished at around 9pm packed up and then Daniel and I headed for home. I will have way more detail in the webisodes. Right now I am very close to San Diego to enjoy the comicon with my cousin and good friend. Again thank you Ian for for everything u mad our stay all the more blessed.

Tucson

Day 1

We have arrived at Ian Borikhovich's
Place. He has been kind enough to give us a room to stay while down here. Ian is a strength and balance acrobat. Less then one minute after arriving I already noticed he had a bean bucket for wrist strengthening (similar to my rice bucket but with dry beans) Our first stop today will be at tumbleweeds gymnastics for there open gym at 1pm.


Open gym was fun. It was a fairly leisure session nothing really new but Daniel did do his first Pimp flip and fly away as well as reverse fly away. Ian chucked a few flips as well and he enjoyed learning a reverse fly away. Andrew Reyna showed up to and it was nice to see some of his new moves. We enjoyed a nice ONE Coconut juice and then hit up Sunflower farmers market and soon
We will meet Andrew again for some nice out door training.

12:10am

I'm about to go to bed and it has been a great day. Andrew, Adam, Tomotaroh, Daniel, and I hit up down town and then a little bit of light training at the university. We had a nice victory Melon after training and then did part of the interview. Tomorrow morning I will be doing some acro with Ian and meeting that community as well. Should be another great day.


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Living up

I think about what I do.  Parkour, Acrobatics, Dance, Teaching, Performing, and Practicing.

And I think about what my parents have done.

And then I think about what my Grand Parents have done.

And my Adopted brother.

And I realize that I have some big shoes to fill.

Now I know that My Family loves me as I am and that they expect nothing from me but unconditional love toward them, but I still draw on what they have accomplished to fuel my ambition.  My mother has traveled the world, been to Africa during the genocide, walked through live land mine fields, been caught in the middle of a coup, held hostage by terrorists, and witnessed death.  All because she had the desire to put up with it to help others, to feed her family, and to serve her morals.  My father a musician that has inspired musicians, a man that has trained with the sufis, a master of the mind, and a lover of all things in life.  He allows me to see that we can live any way we wish we just have to decide what we want and then do it.  My Grandfathers:  One of them served in the military and was a butcher and a family man, a great husband and loving grandfather, he loved music and he loved his wife.  My other Grandfather was as steel worker and also served in the military.  He jumped off cliffs into icy waters and taught me the meaning of strength (thanks for making me bleed in arm wrestling gramps)  My Adopted Brother, a Vietnamese refugee that had to witness famine, disease, and death  now is a top if the line computer programmer and I am sure he will one day be a computer himself, he defied all odds and racial barriers and became a man that went back to Vietnam and brought his whole family back with him.  My sister having to deal with the rough teenage years and being the oldest blood sibling.  Now she is a mother of two a wife and a woman with many talents.  She is more book smart then I will ever be and I love her.  My Grandmothers, both have passed and both I remember how kind to me they were and how they would run their fingers through my curls.  They taught me about enjoying a moment.

I love you all and if I accomplish half of what any one of you did I will be successful.  You are my light in the dark, my love when I fall into hate, my passion when I lose all hope, and my life when I feel most dead.  I love you and I will be successful because you love me.

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Inspire

Francesco

What is fear actually?

Fear is that thing that keeps you from accomplishing what you know you can do.





Fear is that thing that keeps you from accomplishing what you know you can do.

Fear is that thing that keeps you from accomplishing what you know you can do.

That thing that keeps you from accomplishing what you know you can do.

That keeps you from accomplishing. What you know you can do?

Keeps you from accomplishing. What you know you can do?

You, From accomplishing what you know you can do.

From accomplishing what you know, you can do.

Accomplishing what you know you can do.

What you know you can do?

You know you can do.

Know you can do.

You can do!

Can do!

Do!

Kong To Precision

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So with the tour coming closer and the end of my days at Scottsdale Gymnastics (for now) counting down I find myself both excited, but torn.    I am just starting to get more students at the gym interested in Parkour/Freerunning.  I want to make the program much better and I know I can I just need to write it out and hand it in, it's that simple.  I guess time will tell.

I did my first interview today with the Lovely Tracy Berghian (Gymnast/Diver)  30 and still rockin it. She will make a fantastic contribution to the web series, thank you Tracy. 

I have found myself at a point where I don't really have any goals, sure I have physical goals but I need destinations or things to look forward to.  So I have decided that I can obtain happiness if I follow a path.  That path is to work my ass off for two to three months at a time and then go on a 1 month vacation to learn and train in as many places as I can.  I have always wanted to travel and learn like Ken from Street Fighter.  I know there is much I still can learn in Arizona, but the thrill of traveling and sharing stories as well as just being a part of the culture is just so intriguing to me.  Plus I would be able to bring back so much knowledge and ideas. 

It has been hard to think that the adult open gym I started and the other classes are not going to be mine any more, and it is only recently that I feel the appreciation that my students have for me.  It sounds awful to say it because I know that the students are always grateful, but to hear them thank me for all that I have done, and to hear that I have made an impact in their lives, that to me is so special.  Thank you for that.

I felt kind of lacking in the conditioning department as of late so I did a little cercuit earlier:


5 minutes of Rice Bucket for each hand as warm up and ankle therband mobility drills

3 times through

8 over grip dead hang pull ups with 20 pounds strapped to me

10 Pistols on each leg

12 psuedo planche push ups

20 v ups

No that hard for me really, but it relaxed me, it felt good.


I may be getting an ASU gym membership for the rest  of the summer and might start teaching strength acrobatic privates and parkour privates using the equipment I have in the storage room upstairs.  Also I will be becoming more involved at ASU in general.  I love that school and the teachers there that helped me so much.



I got a bit creative at the adult open gym and did a fancy vault I have only seen one other person do, if I can get it down I will record and post it. 


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