Monday, August 3, 2009

My Summer Jam Write-Up


This past weekend was the annual event many of us have come to know as "Summer Jam." There are a lot of national and international jams out there these days. Beast Coast, PKUSA, Trace Gathering... All of these are well-known and carry almost a "larger-than-life" association with them. But none are simply so large, so ingrained into our custom, so much a part of who we are... as to be known simply as Summer Jam. If you think about it, it's a very non-descript name. It could refer to any of the numerous jams out there during the season, and yet it is still known well enough to JUST be Summer Jam. It doesn't matter who you are or where... If you've been in Parkour for any decent amount of time, you know what Summer Jam is.

This year, nearly 200 traceurs came from all around North America to meet in Toronto, sleep over at one of the world's only Parkour gyms, train together, share ideas, and make new friendships. Three days of training, of goofing off, of learning from one another in the best way possible... Pretty much every community in Canada was in attendance. Along with that, three Americans represented the US: myself from Virginia/Washington, DC; King David from LA; and Rafe Kelley from Seattle.

I arrived with Jordan around noon on Friday to see Rafe still sleeping on a big foam block, and a large group of foreign Canadians speaking French and eating lunch. While I made a meal of some sardines, a traceur from BC introduced himself, and I introduced myself, noting that I was an American. "I'm Andy," I said, a little worried that my sardine tin was reeking pretty badly.

"Andy Animus?" he asked while I shook his hand. Bewildered, as I didn't expect to be known by that name by a random just from the name "Andy," I nodded in affirmation. "You missed some crazy stuff last year, man," he said to me, and then introduced himself. I swore he said "Bryce", so I looked a little confused when he looked at me like I should've known who he was. Well, I don't know any Bryce, so I was confused throughout. Whatever. We'd get to know each other better later (I think he may have thought I was super anti-social, though).

The day started out at Cloud Gardens, one of the most well-known hotspots in Toronto and featured in almost every media piece for the city. I'd never been there before... Let me tell you, until you're there, you have no idea how amazing it is.


It is quite simply one of the best spots for traceurs in the world. There's very little you can't do there. And we played around for a good long while. My heel hasn't fully recovered, so I was wary of the impact forces I was taking and tried to take it easy, but it was a bit difficult given that drops and precisions are abundant here. Toward the end of the day, I heard some of the BC traceurs calling out to Bryce... "Rene! Rene! Come try this." Well, Rene I DO know... And he goes by the name of Res. At this point, I felt pretty rude about not recognizing him, but he repeated himself twice earlier and I heard Bryce both times. Ah well.

Partway through the day, King and Jo Meuris showed up. Now, I've been a huge fan of King's style and technique ever since Cliff showed me his sampler in 2008. This was waaaay before anyone else knew who he was. Way before he joined The Lost Boys. Way before he joined the WFPF and got signed onto the MTV show. So meeting with King was a big deal for me. I mean, we're talking about one of the only traceurs who can move fluidly, confidently, and seamlessly during full sprints. Show me another traceur who can do what King does sprinting and I will be supremely amazed. But maybe King NEEDS to know how to sprint. He's shorter than I am! He's shorter than Dimmonk is! I mean, the guy is tiny and I didn't expect that at all. But I sat down and had a long talk with him... and his take on training, his approach to Parkour as a whole, to media, to competition, to everything.. is so solid and down to earth that I also gained a massive amount of respect for him. I started talking to Jo afterward about her animation (PK Granny.. youtube it if you haven't seen it, it's awesome), her relationship to King, my articles, feminism, and other such things.. It was a very pleasant conversation and she, too, is one of those traceurs out there who I have a massive amount of respect for. These two are some of the best practitioners in the world.. not because of their ability, but because of their heart.

Dan ran an obstacle course at the end of the evening... I ran one of the slowest times for the course, which I'm perfectly all right with. I was 1:31 or so... the fastest time was 38 seconds. Most people clocked in at around 50 seconds. There'll be a video of my run later. I know I made a lot of mistakes during it... Basically, you could take any path you wanted... But there was really two options: do a series of climbs first, or do a sprint first. Whatever you didn't do first, you pretty much had to do last. I chose to sprint first, thinking I could just do the drops down and be faster at the end. What I didn't take into account was that the sprint (which was slow because of my heel in the first place) fatigued my legs out.. and the running and jumping didn't help too much. So by the time I got to the drops, I needed to cat-to-drop and take it really slowly because my legs were waaaay too tired to take any impact forces. But it was a good learnign experience... Whenever you can, order a sprinting portion last because it gasses you out early.



In the evening, we all sat down and had a long conversation about Parkour, what it is, what it means, what it is to train, and some of the best ways to train the human body for this sport. This was an extremely productive conversation (aside from a few derailings and idiots), and it'll be more to take back with me.

The second day, we woke up early to go to the park. Unfortunatley, we were quickly kicked out of the massive playground and had to make a new plan. This resulted in miles of trailblazing through forestry, mud, water, vines, thorns, and anything else you might think of. People were miserable. The younger and the weaker complained a whole lot. Me? Yeah, I was tired. My feet hurt. And about halfway through, I was covered in sweat, heart pumping with energy, and I just wanted to RUN through it... It was a lot of fun, for sure. By the time we got to where we were trying to go, though, I was gassed out. Everyone was pretty tired, so we took some rest, then played around. Eventually, we made it out to the beach where we were supposed to have an MN session.. But I think Dan decided against it because he hadn't planned that super-long hike. So we got to do what we do best: play. The rocks felt amazing on my feet. I could take drops again, I could do long precisions.. and nothing hurt. The water and the rocks rejuvenated me to an amazing extent.. and then I decided to peel the shoes off... and get into the water. Freezing cold. FREEZiNG COLD. But it was okay.

Up until this point, Rafe had seemed a little antisocial and unhappy.. but I saw him come alive in the water. In fact, everyone came alive. We were laughing, chicken-fighting, swimming, splashing... I think beach meets are one of those things that is necessary every now and then for traceurs. If only to really drive home that sense of community. I wish we could do that more often in Northern Virginia. I hope the videos get posted of some of the crazy stuff that was done in the water. You guys will just have to wait for that one.

The last day was spent in various spots downtown. This was much easier for me to do some things. It's the Parkour I'm used to, after all. So we played around. I was marveled by the climb-ups of the Quebecois (who astounded me the entire weekend, really). They go instantly from being in a full hang into an extended dip. One motion. From there, it's a simple kip to their feet. A two-move full cimb-up instead of the standard three where the dip takes some amount of time dpeending on how tired you are.. Rafe suggested somethign to me that I'll need to work on a lot more when I get the chance. I don't think I'll teach it to beginners since I want them to develop the strength before I give them ways to cheat. After downtown, we went to the harbour front, had lunch (and ice cream.. and the cute ice cream girl snuck me an extra scoop, whoo), and then played around at the harbour. Rather tired at this point, I tried to avoid doing too much.. Rafe had us playing Add-On on a non-rail structure, which was interesting and a little awkward. Should be good for the future.

All-in-all, this was an amazing weekend. It was an extremely humbling weekend, as well. I'm used to being the "experienced" one in my communities. Those who're technically better than me are rarely more conditioned or stronger than me, so we all have our strengths and weaknesses as far as Parkour goes. I'm used to Leon being the best person I'm around with any regularity and it's a little mindblowing to instantly be humbled because you're training with some of the best traceurs in the world.. and you feel like a beginner again, completely and totally. You're suddenly weak, fat, and can't move for shit. And that was the most rewarding thing for me.. to really understand how much more work there is to do.

Tuesday, July 28, 2009

DE "C&J"/RE Upright Row

Upper body warm-up

DE Kipless Hang "Clean and Jerk":
1x8 empty bar
1x3 55lbs
1x3 65lbs
8x3 75lbs

RE Upright Row:
3x12 85lbs

Horizontal Pull:
3x12 Inverted Row (Feet below chest)

Horizontal Push:
3x10 2x40lbs Incline DB Bench

Crazy-Awesome-BB-Finisher:
3x15 45lbs Strict curl
3x10 2x25 Hammer curl
1x15 Handstand push-ups
---

Okay, in some ways, today hurt my pride. This is easily the "lightest weight" day I've ever had in the gym, period. Every exercise I picked, and every format of that exercise, there is no way I could've done heavier properly. But in another way, this has also been one of the most productive days in the gym ever. I chose my DE movement based on the fact that I didn't want to do a ballistic bench or an explosive pull-up. I remember that DeFranco often has athletes "clean and jerk" a log while using as minimal a kip from the hips as possible to make it purely an explosive arm exercise (or at least mostly). So then it cemented it: I would do that with the barbell (it would've been easier with the log cause of the neutral grip, tbh). So it's not actually a C&J, hence the quotation marks... But I've never seen this movement actually named before. DeFranco normally just calls it a C&J, but it's so obviously not... that bugs me to hell. Lol. So I think I'll jsut go and call it a Kipless C&J since that fits best. In any case, it is IMPOSSIBLE to do this movement heavy. The second you get remotely heavy, your arms just can't do it anymore without a kip. So the second that I started to feel myself kip a tiny bit, I stopped adding weight. By the end, I was giving little kips with each movement from fatigue, but it wasn't much at all.

This has easily become one of my favourite dynamic upper body exercises. Considering how low the volume was, it's surprising to me just how out of breath I got! My deltoids were feeling warm and my lungs were sucking in air. It takes a lot out of you. But more than that, you just feel powerful as crap.

The upright row, I may have been able to do heavier if I hadn't fried my deltoids with the C&J. So this was ridiculously light weight... But the point is rep effort, right? So I cranked out a high volume of reps and left it at that. The inverted rows, I intended to do until failure. I did not expect these to be as hard as they were. The first 6 or so are easy and you power through them... But having your legs higher than your torso means you're pulling most of your weight.. and you fatigue really quickly. And then there was incline bench.. nothign much to report htere.

Now, my finisher... I'm going to admit, the only reason that finisher is there is because I'm vain as shit and I want to look good naked. So I killed my biceps. And then I noticed that my deltoids are tiny compared to the rest of my arm (something that's always bugged me, tbh), and Mac's gym has been reorganized, giving me a fresh wall to use... So I did a set of HSPUs to failure on the wall. That sucked. Like a bitch. Deltoids fried+HSPUs=Deltoids want to kill you.

Good day. I need to do more high-volume days like this more often.

Monday, July 27, 2009

ME Deadlifts/DE Box Squats/Parkour

Lower body warm-up

ME Deadlifts:
1x5 135lbs
1x4 185lbs
1x3 225lbs
1x2 275lbs
1x1 315lbs
5x1 335lbs

DE Box Squats:
8x3 175lbs

Unilateral:
3x6 135lbs reverse lunges, each leg

Weighted Abs
---

Phew... Okay, well, the good news is that I didn't go mixed grip until 315 and I didn't go false-grip until the third set at 335. However... Man, that was heavy. I know going for 345 next week is going to be a battle and a half. I'm definitely reaching my limit as far as the DL goes. But I also dropped to 152 again, so... Man, I just need to gain some fucking weight. I know it's the whole.. no real food thing.. that's causing the weight drop, but it's annoying nonetheless.

Parkour was interesting. Adis and his friend showed, no one else. We warmed up with a circuit using the Life Sciences building. Wasn't too bad and I got an idea of their conditioning level. CNH remains under construction, so we did some jumps at the ArtSci rock field, then went on to the rails by BSB. I showed them a short run, got them to try to drill it and glue all the pieces together, then worked a little on their specific weaknesses. Because Adis was a little weak on his kongs, I took them to the ledge at the Refectory to work on that a little. He couldn't stop zombie-walking. Then, at the next pair of rails near the Refectory, I gave them a few two-shotters to drill. They had to go and I went on my own to the new spot near the Cootes crosswalk... It now has a name: Heather's Place.

I drilled some jumps. One particular jump, every time I do it, I don't think I'm going to make it, but I magically land on it anyhow. Using one of the street rails, I used our CNH single-rail combo and then ADDED consecutive jumps to it. This works much better and I think it'll be a good parting gift to the Hamilton community.. It's fluid and incorporates vaults, balance, and jumps all into one seamless package. Hopefully, someone a bit more skilled shows up next week to learn it, add to it, and keep it alive for all the newcomers.

Also, I seem to have aggravated my heel again. I'm never going to be back to good. :(

Friday, July 24, 2009

ME SOHP/DE Pull-ups

Upper body warm-up

ME Seated overhead press:
1x8 empty bar
1x5 65lbs
1x5 95lbs
3x5 115lbs

DE Pull-ups:
4x1 muscle-up, 3 pull-ups
2x4 pull-ups

Horizontal Push:
3x6 2x65lbs DB bench

Horizontal Pull:
3x8 2x60lbs bent over DB row

Elbow flexion:
4xF 45lbs seated EZ curls
---

Probably not the best idea to go to failure four times on my biceps... immediately after relatively heavy rows.. that had followed 24 pull-ups... when I'm going climbing tomorrow.. BUT.. we'll see what happens.

Thursday, July 23, 2009

DE Squats/RE Deadlifts

Lower body warm-up

DE Squats:
1x10 BW
1x8 empty bar
1x3 65lbs
1x3 95lbs
1x3 115lbs
1x3 135lbs
1x3 155lbs
8x3 165lbs

RE Deadlifts:
4x10 205lbs

Unilateral:
3x8 2x45lbs lunges, each leg

Calves:
4x8 260lb standing raise, different positions

Weighted abs
---

DEADLIFTS. KICKED. MY. ASS. TODAY.

The entire time in the gym, I was huffing for air. Probably due to all the (censored) I (censored) this week and last. On the bright side... 205 feels light as crap, now. Next week starts a max phase with the deadlift, so maybe (if my grip can handle it) I put on another 10-20lbs on DL! That would be exciting. The day I break 405, I'm going on an alcohol binge with my closest (of age) traceur buddies!

As far as the squats go, it took awhile for me to get in the groove of going explosively. Not quite sure why. I've been feeling tight in my hips for the past week. In any case, I feel this was a good rep-effort day because it was definitely pushing my limits as far as stamina goes (sad that 10 reps at 205 is pushing it, ain't it?).

Tuesday, July 21, 2009

DE Bench/RE Pull-ups

DE Bench:
1x8 empty bar
1x3 65lbs
1x3 95lbs
1x3 115lb
8x3 125lbs

RE Pull-ups:
2x1 muscle up, 9 pull-ups
2x10 pull-ups

Vertical Press:
2x8 95lbs Overhead press
1x6 95lbs overhead press

Horizontal Pull:
3x8 125lbs bent over BB row

Elbow flexion:
3x5 60lbs strict curl
---

The curls at the end are suffering since they're always matched right after a pull.. or maybe I'm just working harder, I dunno. OHP still sucks like crap. I'm noticing a significantly larger pump after going on my bulking diet (which consists of... a HELL of a lot more carbs than I'm used to). I wonder if that'll translate to more hypertrophy or not. Theoretically, it should.

Also, I noticed I can't do muscle-ups very well after consecutive high-rep pull-ups.

Monday, July 20, 2009

ME Squats/DE GHR - Parkour

Lower body warm-up

ME Squats:
1x10 BW
1x8 empty bar
1x5 95lbs
1x5 135lbs
1x5 185lbs
1x5 205lbs
3x5 215lbs

DE GHR:
6x4 10lbs

Unilateral:
3x8 2x40lbs BSS, each leg

Calves:
4x10 70lb seated calf-raise, various positions

Weighted abs
---

My legs were wobbly as hell on the way home today. A 30lb jump from the week prior isn't the BEST idea ever, but I really want to get back to how I was before I got injured. I should be going slower, but... it was okay this week. I really wanted to get back to two plates an end, but it's not happening so soon. GHR was fine and unilateral was pretty exhausting.

I'm glad to note that I'm a pound heavier from Thursday or Friday (whenever I measured last), which is nice since I've been staying at 153 for-friggin-ever. I've pretty much doubled my intake of calories since my cutting days, so we'll see what happens with that. Given my gains while I was cutting, I'm hoping that they'll skyrocket while I'm bulking, but that might be waaaay too much to ask for.

And I just got back from the Parkour session. We had a fun little warm-up and the day itself wasn't too bad. I got Kim to come out and it's obvious she's gotten stronger and more explosive, so that's really nice to see. For myself... I'm still not 100% and my heel is really bugging me after that session, but it is getting better. So we'll see how it goes.