November 4th Training Vlog

So after a nice training session putting together a little bit of Partner Acro and working on Partner Trapeze I went home and was like "I am not finished yet" so I did this.  Also I had been only drinking liquids the whole day so I was interested to see my fatigue levels after it.

The back pack has 20lbs in it and I held the skin the cat at the end for 1 minute.

Lesson Learned:

I should do liquid fasts more often.

Francesco Caban

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El Pato Garlic Lime Chicken Wings with a Kick

This batch turned out awesome 

 Okay you're going to need 2 small cans of El Pato Sauce Jalapeno Sauce (the one with the Green Duck on it) Black Pepper, Fresh Garlic, A lime, Eden Trace Mineral Salt, Small Chicken Wingets.  Preheat oven to 350-400 Degrees F.

 Peel the Garlic and seperate them and then crush them with a knife to get them out of the sheaths.  About 9 to 10 should do.

Put them in a food processor or mince them on your own.

 Add to top of Chicken in a Bowl

Add the El Pato Sauce and mix with minced Garlic.

Cut Lime into fourths

Lightly oil baking trey and add wings and legs to pan and cover them with remaining sauce from bowl. When sauce is spread evenly take the Lime and squeeze them so the juice covers the wings.

Spread Black Pepper and Salt to desired amount.

 

Mine looked like this >>>>>>

 Add some Cholula for extra zing if you want.

 I let this batch cook a bit longer, almost an hour.  So awesome.  Enjoy







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Francesco Caban

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November 2nd Training Vlog

This morning I was quite tired from the Partner Trapeze work I did the night before.  I couldn't get that on video because it is for an upcoming show and I don't want to spoil it.

Today I decided to do a series of moves only about 5 to 6 times and do them right after one another.  I chose to do High Bar Giants and Toe Shoot Front Tucks,  J Step to Cork, and Lever to handstand in Hollow Position.  This was a very minuscule workout but like I said I was tired and High Bar was a B$*^$ to say the least, I had one of my worst falls ever off the high bar, but some how when I was falling I was just like "Don't Care, too Tired" and just let it happen. Remember that these are my training sessions they are not the cool videos I like to make that show me landing all of my skills, this is the down and dirty work when I screw up a lot and learn from my mistakes.

Lessons Learned:   I have to learn how to slow down my giant if I want to combo it into the toe shoot front tuck.    Also I have to do much better shapes in general because my giant is strength based and I could be making it a lot easier on myself.  Secondly the Cork Screw, Until know I didn't realize why I was having such a hard time with it, especially since I was doing very well with them for a while, however I think it has a direct correlation with doing my Rudy (front layout with a one and a half twist) with an opposite side take off to my front aerial.  You see when you do an Aerial Rudy you spin away from your kicking leg and when you do an opposite side take off kind of like a Raiz you spin into your kicking leg and in my opinion that is way easier because your going with the kick instead of against it.  You can see in this earlier video what I mean. 

Also keep in mind I was very fresh that day so I had much greater spin and lift. 

Any way what I am trying to explain is that in my recent cork I would do my J step Cheat Gainer kicking my right leg up high and over my shoulder I would chase my trailing leg (left jumping leg) to aid my spin, for some reason it helped me get more twist, but only further training will tell me if this actually works or was just a fluke.  As far as my handstand goes it felt pretty good, Trying to slow it down and find the push through my shoulders more and in my opinion I accomplished that. 

Until next time

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Francesco Caban

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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