February 21st to 27th

Damn I have been busy.  Didn't get to film a ton on the recent trip but there are few snippets of how the days went by.

My split is coming along.  If I keep this up I should be flat to the floor in six weeks.

I have the best sponsors ever they paid for my flight to LA and took care of a few other accommodations on my behalf.  I am happy to be a part of the PK Insure Team.  This company does more then sell clothes, they sell responsibility and allow the community to keep doing what the love while keeping the name of Parkour and Freerunning.  Thank you PK Insure, I look forward to what you can bring to the community and how I can help.

The Tempest Pro Takeover event was awesome. At first I was worried that too many people would make the jam unenjoyable, but because there was so much high spirit it really did make a difference.  It was great to meet Jessi La Flair, Slava, Pasha, Ryan Doyle, and Zephyr and all the other athletes.  They really did help me out in ways beyond Parkour.

Also thank you to Cory Demeyers and Rich King for their help with finding a place to stay and with transportation.  They had their hands full and still showed some love, I appreciate you.

Daniel Cascada you were a great roommate and your enthusiasm kept me company.

And thank you to Jennifer and Elvina Beck for being such great hosts at Pod Share

here is a chronological look at the week, if you wait till the end you will see a little surprise for you practitioners waiting for that park to be finished.



Live

Love

Inspire

Francesco Caban

francescocaban.me

movementconnections.com

facebook.com/francesco.caban

Twitter MVMTconnections

fgcaban@gmail.com



Training Vlog February 13th

So yeah I'm pretty sore as I thought I would be, I had an excellent day of tumbling and tricking training.  Was just messing with certain types of transitions and making my sets more solid.  a few more days until I get back to my iron cross work.

Lesson Learned:
Just fix one thing at a time and when it becomes automatic work on the next correction, too much problem fixing at once is just as bad as not fixing anything.

Live

Love

Inspire

Francesco Caban

francescocaban.me

movementconnections.com

facebook.com/francesco.caban

Twitter MVMTconnections

fgcaban@gmail.com



February 12th

I got sick on Sunday and Monday and didn't feel like training so I took a few days off, also went to the PKFR jam on Saturday and was so happy I did.  It was a beautiful day and met so many nice people.  No footage from that unfortunately but it's not like you need it, check out James Kelly on Facebook he is an excellent videographer. 

I am trying to take a break from iron cross for a week.  Reason being when I first started it I was not using proper alignment until about 3 weeks in and I have stressed my elbows in an unnecessary way if you want to know good arm alignment for crosses look at this specific video. 

 

So even though I have had amazing strength gains, I have been stressing my elbow joint on the medial side and I need to let it rebuild before progressing forward.  the good news is that I don't feel the pain when resting and I don't feel the pain when doing the correct alignment.  So I will try to lay off of the cross for a week.

 

Since I have been doing the isometric split exercises I have also noticed the tightness of my injured part of hamstring has become less, which makes me very happy.   I am waiting on some material from the mail of some more detailed exercises for that split.

 

To recover from my sickness I ate lighter food took a Vitamin Code RAW Antioxidant blend once a day and an Ester-C 1000 mg tablet twice a day  I feel they helped a lot and I also made myself some fresh orange juice with my juicer.

 

As far as training goes I just did some basics yesterday... kind of, watch the whole thing to see what I mean.

 

 

Live

Love

Inspire

Francesco Caban

francescocaban.me

movementconnections.com

facebook.com/francesco.caban

Twitter MVMTconnections

fgcaban@gmail.com

February 5th and 6th

So not much to report on anything new just getting more solid on my recent goals.  Iron Cross, landing my cork consistently, developing my precision jump farther, my kong to precision, as well my lache to precision. 

I'm still developing my split and bridge and it is becoming easier to reach my current full range of motion,  I had a little accident with the phyiso ball at the end of practice on the 6th, I was supposed to do a stomach drop and then front tuck out of it...but it decided to reach critical mass instead.  Oh yeah and my air flair is feeling better not good or even performable but i am starting to get the kick better.

Lesson Learned:
Because I have been extremely diligent on developing the iron cross it has automatically helped me get stronger with my back and front levers as well as my backward roll muscle up.  All because of the stability gains.  The beam practice with my precision jumps has taught me to still continue my jumps even if I mess up and do not hit the ball of my foot everytime. I  Think my feet have loosed up a bit so I can just focus on the important part, not falling.  If you watch some of Olegs videos you can see he doesn't always hit the ball of the foot every time either, it is definitely safer and better if you do, but if you miss it you still have the ability to jump, it just doesn't feel as springy. 

Live

Love

Inspire

Francesco Caban

francescocaban.me

movementconnections.com

facebook.com/francesco.caban

Twitter MVMTconnections

fgcaban@gmail.com

January 30th 2013

Yay back in action.

I rested over the weekend and had to work on a new Trapeze duet so I wasn't able to train the past two days, also I had to run auditions for the new Parkour Performance team so I had to just watch everybody have fun.  Okay so that is kind of a lie I went for a little barefoot adventure while it was raining saturday morning

Any way this day was awesome I started out with a strong bare foot run, with QM's and muscle ups at one of secret spots.  I had two main goals today get back into my iron cross training, land that lache to precision, and work on my multiple precisions, I had no intention of working my cork or kongs and to my surprise they were working great.  I also trained my split and bridge flexibility, but they are not shown in the video. Oh and by the way I am sorry about the video both my main cameras were acting up so I was forced to use my Ipod to shoot video.

 

 

Lesson Learned:

 

There was a break through in my Cork today I'll explain it in detail later telling what I have been doing to make it better and  what is actually helping.  Also the Lache to precision became super easy today because of a simple addition to my technique.  You see I wasn't casting at all, before I would release from the bar, I would just swing.  The cast is a great way to develop speed and power without to much effort and if you have a good muscle up you can beast mode some stuff quite easily.   

Live

Love

Inspire

Francesco Caban

francescocaban.me

movementconnections.com

facebook.com/francesco.caban

Twitter MVMTconnections

fgcaban@gmail.com

 

Training Vlog January 23rd and 25th

Two in one again.

Well my friend Jacky from over seas in Japan (we first met in college and used to train together) gave me some tips on my Corkscrew.  He said I had  to open my hip more when I would jump, I guess I would sometimes keep it closed making my lose my height.  Well with that in mind I had my first training session in cork in the last 3 days.  Also worked my air flare again, remember that is going to be a slow process, and finally got back to my one arm pull up progression. 

Lesson Learned:

I fall down a lot, but when I do good I do good.  I like to have a move down in both a mechanical and emotional way.  So you can;t just feel it, you have to know it.

The next day I worked my Iron Cross again, but this time I used a thera band to make the full Iron Cross actually possible to hold for a few seconds.  I actually really liked this method, so I am glad I tried it, I will be combining it with the Block Assisted one I do.  Decided to work my One Arm Hand Balance in between my sets and after that I worked my new split training method, be very careful if you try this it is some what of a challenge to get out of it.  Later that night I went to the Adult Open Gym and worked some of my tumbling, kong gainers, and just fun stuff.  I got a really horrible tumbling pass on video for your enjoyment.

Lesson Learned:

Explore all drills to help you progress.

January 22nd finding my Maximum Minimum

I experimented with Block Cross Pullouts and the height of the assisting block.  After taking another look at my Overcoming Gravity book there are two progressions that I don't have yet that are recommended before starting work on the Iron Cross, but I don't really care, I'll just add those into some maintenance work I do every now and then.  If the box is lower I can concentrate on my form better. 

At the end of the video you see me attempting an odd tunnel flip

I was trying to attempt this move at the end of the day, he does half twist out of it so I guess I have to just hold the pike harder and longer and then kick out of it faster.

http://www.club540.com/trick/bullet-flip

 

Lesson Learned:  The road to progress has no shortcuts, it boils down to grit and dirt and smart hard work.  Sometimes it also boils down to Brussel sprouts.... I'm tired good night.

Live

Love

Inspire

Francesco Caban

francescocaban.me

movementconnections.com

facebook.com/francesco.caban

Twitter MVMTconnections

fgcaban@gmail.com