This week at The Cave:
Thank you to everyone that came out to the Open Kick off party! It was great! It’s not to late to late to sign up for the open! Click Here To Register
Want to improve your running efficiency? Want to run faster?
Come to our Pose running seminar on March 15th 12:30-3:30pm
A 3 Hour running seminar to improve efficiency, reduce impact and increase speed Click here to sign up or learn more
We also have a Double under clinic March 16th 10-11:30am
Improve your double unders or get them for the first time - World Record holder Shane Winsor
Andy Day is a photographer and parkour practitioner, and he does an amazing job of documenting the art behind the discipline of parkour.
If you have a few minutes, check out the article, which contains some amazing work, as well as an interview with Andy about his philosophy of parkour. You can also check out Andy’s site and look through his portfolio. There are some beautiful pieces in there.
Do you have any good pictures of you, your friends, or your kids doing parkour?
Workout for May 3, 2013
A) Warm-up: Front Squat 4 reps @75%, 4 reps @85%
B) Upper back mobility
C) Front Squat 4-4-4 reps @ 90%
D) 3 rounds for time: Run 800m/ 30 push-ups / 10 hang power cleans (60/40kg) - 20-minute cut-off.
These videos were suggested by our Parkour Director, Ryder.
The terms Parkour and Freerunning are sometimes used interchangeably. While the two are similar, they are non synonymous, in the same way that waltz and tango, while both forms of dancing, are not the the same.
Parkour emphasizes economy of motion, and usually has a specific goal. In parkour, practitioners try to move from one point to another in the quickest and most efficient manner possible. This usually involves taking the most direct route and overcoming any obstacles in fast and not flashy way.
This video is a great example of “pure” parkour.
Freerunning, on the other hand, is less about moving from place to place, and more about being able to do cool stuff in your environment. Where as a traceur, seeks to overcome obstacles in the way of his or her goals, a freerunner tries to use their surroundings as a jungle gym, and develops amazing agility while engaging in what is essentially play.
Neither of these disciplines is necessarily superior, in fact, each discipline can learn a lot from the other. If you haven’t had the opportunity, come try a parkour class, or visit the gymnastics class and learn some tumbling. The benefits to overall fitness and to life are worth it.
I think these videos have been posted up here before, but they’re so good that they deserves a repost.
For those of you wondering why rolling is useful, consider this. Rolling isn’t just a fancy way to move, or a ninja trick that makes you look cool, there are actually physics principles behind how and why they work.
It has everything to do with pressure and impact forces. ”The point of the roll is to disperse the impact along the ground. The more surface area it’s dispersed over, the lower the average pressure.” Pressure being defined as force/area.
Another important concept in the roll is impact forces. The average impact force is a measure of the rate of change in momentum (the faster an object comes to a stop, the greater the impact force). This explains why it’s preferable to roll, as opposed to just falling flat on your back. In a flat fall and a roll, the pressure is very close to the same, but there is a much faster change in momentum with a fall, where a roll is spread out over a much greater time and has a more gentle change in momentum.
Here’s the video of the advanced parkour roll:
And here’s a great video of Fight Science’s episode on parkour. The first part covers the roll. (I’m amused by one of the comments on this YouTube video: “He jumps a 20 foot gap. Cuts his finger. I jump down a couple of steps. Break my leg in 2 places. FML.” There’s no substitution for good training!)
These are some advanced techniques, but even basic rolling can save your life. Get into one of the gymnastics or parkour classes and learn to make physics work for you!
In any good martial arts class the first technique they teach you is how to roll. I’ve been doing martial arts since I was very young, so I often forget that most other people are not as comfortable with rolling as I am. It should go without saying that folks who practice gymnastics, parkour, and judo at The Cave should be proficient at rolling, but what about CrossFit? Does rolling fall into the CrossFit list of movements?
In CrossFit, a “functional movement” is a movement that moves a large load a long distance, quickly, and/or has application to real life. I would add that the large load needs to be moved a long distance quickly and safely. In that case, rolling is necessary to move your body safely after a fall or a long jump. Even if you don’t accept that stretch of that definition of functionality, you’d be hard pressed to argue that rolling has no application to real life. I’ve seen many instances in which a simple roll prevented disastrous injury, and many more where such a technique would have prevented broken bones and other injuries. If you still don’t consider rolling to be viable to CrossFit, consider Greg Glassman’s World Class Fitness in 100 Words, “master the basics of gymnastics.” Rolls definitely count as gymnastics basics.
Here is a good tutorial on the basic shoulder roll. But if you’re coming to classes at The Cave, you shouldn’t need a video, every single one of our coaches knows how to roll. Do you?
Ok, Cavers, it’s a quick post day. So here’s a “How to Train for Ninja Warrior” video by Ryan “Demon Drills” Ford and Brandon Douglass. I’ve been wanting to make one of these myself but he beat me too it, and I don’t mind promoting his work, since he’s a good instructor. Some of you will notice that there is quite a bit of overlap and many similarities with CrossFit training. Indeed, a lot of those same functional movement skills come in very useful on the Ninja Warrior course. Most of my top picks for exercises would have been the same. Please comment and let me know what you think.
For the record, Ryan Ford finished 32nd in the south west regional qualifiers, narrowly missing the semi-finals for one of the most competitive regions in the nation. He had an injured ankle before the warped wall. I will also give him credit for training some of the very beasts that kept him out of the semi’s and providing them with their training grounds, Apex movement. Brandon Douglass is considered Ninja Warrior Elite, and tied for 10th in 2012 ANW 4 in Las Vegas, along with Elet Hall (NE region) and our own JB Douglass, falling on the transition of the Unstable Bridge in Stage 2.
Ok folks, a lot of you know that I like to post parkour videos here and there. Well, how about one of our own this time? Check out Noah Amparano rocking Ryder’s PK course at The Cave. This wasn’t even his best run. Man, that boy is quick! (Please excuse the sideways start… it gets corrected a few seconds in.)
By the way, for you CrossFitters, I was going to post Martin’s Push Jerk PR, but it occurred to me that I’d better ask him first, before I get in trouble. Hopefully on Thursday or Friday!