Scree – Page 273 – Craig Constantine

pull-ups pull-ups pull-ups… →

Published March 28, 2016 · All posts on Mar 28

This entry is part 27 of 36 in the series 10,000 Reps Project

The more I work on this stuff, the more I’m certain I’ll never be done; I’ll finish this challenge, but, “move, exercise” is just an infinitely deep rabbit hole.

The past two weeks, I’ve been working on trying to increase daily numbers. Pull-ups remain the limiting exercise, so it’s a game of how many pull-ups can I do in a day. Last week, every day, I did anywhere from 1 to 4 separate workouts. I did circuits with small pull-up sets to a total of 24 or 25 pull-ups in each workout. (Circuits of pushups, squats, handstands and seated/resting squatted. But that’s all easy stuff.) So the number of pull-ups on each day last week ranges oddly from 24 to 96.

My forearm continues to feel better. It’s now a sort of “remember to be careful about that”, rather than a feeling of impending doom if I do one pull-up incorrectly. I’m continuing to generally push hard with training, but I’ve no qualms about pulling up short if the arm bothers me at all.

I’ll pass 5,000 reps of everything this week!

I’m planning only 2 workouts this week. They will both be the largest number of pull-ups I’ve every attempted in a day. I’m aiming for 120 reps spread into four workouts. This week would still be a slightly “light” week since it’s only 2 out of seven days with workouts. The following week, I’m tentatively thinking of trying two days with 125 pull-ups in each day. I’ve never managed more than about 70 pull-ups in a single workout, so I’m tempted to try to do one big workout to see if I can do 120 pull-ups in something silly like 40 sets of 3.

If I can do 120 reps on workout days, I can still finish this whole challenge in time (but with literally just a few days to spare.) That seems too finely-planned, so I’m hoping to get up to 125 reps on the work days. This is definitely going to be physically challenging to make it by the end of 365 days.

Screen Shot 2016-03-28 at 3.23.42 PM

Shut up about the universe →

Published March 23, 2016 · All posts on Mar 23 · Thought and Philosophy

In one spot in the part of the universe we can see—and probably in an infinite number of spots in the part of the universe we can’t—there’s a small blue-green planet with thin film of bio-matter on it. Among other things, this film supports some bipedal mammals who like building things they can set on fire.
~ Peter Welch from, Shut Up About the Universe

slip:4usisu1.

Douglas Adams meets irreverent atheist. Many smiles. Much like.

Damaging my hands is not a good thing →

Published March 22, 2016 · All posts on Mar 22 · My Journey, Apogee, Health

This entry is part 49 of 72 in the series My Journey

I used to think blisters, busted skin, and crusty scabs were badges of accomplishment. But now, I think that if my hands are wounded I have done something wrong.

If I have a bashed shin, a bleeding elbow, or a bruised rib then clearly I’ve done something wrong to damage those body parts. So why did I think that injuries to my hands were cool or something of which to be proud?

tl;dr: Hubris.

Almost everyone I know has soft hands. I know a very few people who work in trades who have tough hands, and I know some Parkour people with seasoned hands. So I thought it was cool that I could sometimes show off my “I worked hard hands.” Turns out that was just a way for me to brag. (Boo! Bad, old me! Time for me to re-read My Oath.)

Even worse, there were times where I’ve left parts of my hands, or even blood, on walls, obstacles, etc.. That’s actually pretty gross, and is the exact opposite of the leave-no-trace mentality that I want to cultivate in myself.

The light-bulb moment for me was the last time I went indoor bouldering. I climbed for several hours (at a leisurely pace and without damaging ANY body parts). When I was done I found myself thinking, “AWESOME! Look at my hands! All these pull-ups and scaf work are paying off!”

Lest I get pushed under the bus by hardcore people, I want to be clear: I train hard. I love “MDK”, “gauntlets” and mental/physical challenges. I do push parts of my body to their limits. Usually, I discover those limits were farther out than I expected. But, just as I do with the rest of my body, I am now going to do my best to take good care of my hands.

I’m happy with progressions for everything I do; Now I’ll try to also be happy with progressions for my hands. If it turns out that I have to stop doing something (or tape my hands, or *gasp* put gloves on) because my hands are going to give out, that tells me what I have to work on next: Toughening up my hands.

Ramping up pull-up numbers →

Published March 20, 2016 · All posts on Mar 20

This entry is part 26 of 36 in the series 10,000 Reps Project

Quick check in…

Time to start ramping up to larger numbers. Need to be doing 120 pull-ups in a day if I’m going to be able to do work-rest-work-rest-rest the rest of the way to 10K before the deadline. So Monday I’m going to try doing 4 trips to the bar with 25 pullups (rather than 5 trips of 20), then I can add a fifth trip in coming days to move above 100 reps for the day. We’ll shall see. :P

200+ bar precisions is doable, so I think I’ll plan for a while to double up (two days’ reps, in one bar precision workout) since it’s easier to just go out less often and crank out numbers.

The ladder push-ups thing is still going. I think we’re within a week of it ending though (when the guy rotates home from deployment) so I’ll shift to something less weird-looking at that point.

Also planning ahead to keep Saturday and Sunday open this coming weekend.

Screen Shot 2016-03-20 at 1.57.36 PM

Working on bar precisions →

Published March 20, 2016 · All posts on Mar 20 · Parkour, My Journey

This entry is part 48 of 72 in the series My Journey

I’ve been doing a lot of rail precisions (approaching 5,000) as part of my “10k reps” project. The goal is simply to do 10,000 rail precisions — not at any particular height or distance, but to simply get comfortable landing on rails.

But on Saturday, i spent a couple hours pushing the distance out…

That which gets measured →

Published March 18, 2016 · All posts on Mar 18 · Writing, My Journey

This entry is part 47 of 72 in the series My Journey

I’ve often heard, “that which gets measured, gets improved.” (…and you have to actually plan and work to realize improvements.)

Ten years ago, I saw 270 pounds on the scale and decided to start tracking. The first step was to work on getting proper sleep (followed by many more steps – but that’s another story.) I’ve been tracking health related things – weight, hours of sleep, dietary supplements, habits like stretching (whatever little projects I’ve had going on) for almost 10 years. This enables me to trot out amazing things like this when I’m looking for some inspiration…

Highest weight from memory: 270
Dec 2006, earliest recorded weight: 265
Jun 2012, started Parkour: 254
Jun 2014, ADAPT 1: 240
Aug 2014, rock climbing in Colorado: 232
Mar 2016: 221

Me, excited? You betcha!!

I’ve said it before: Find the smallest first step you can make towards your goal. Take that step. Tomorrow, look back and say, “well… I’ve come this far, may as well take the next step!” The hardest part of any journey is believing the journey is possible.

It’s not a priority →

Published March 17, 2016 · All posts on Mar 17 · Apogee, Motivation, My Journey

This entry is part 46 of 72 in the series My Journey

Starting today, you are no longer allowed to utter the words: “I don’t have time.” Instead, you will say, “It’s not a priority.”
~ Steve Kamb from, Why “I Don’t Have Time” Is A Big Fat Lie

slip:4unebo12.

Years ago, when I discovered the Lehigh Valley Parkour community’s inside jokes, I started avoiding the word “can’t” — if another LVPK member hears you, there’s an immediate 5 pushups penalty. (Very annoying in markets, subways, when driving, you get the idea.) Instead of saying “I can’t do that…” you start to say “I can do that when I am able to [insert something I need to work on].” Changing your words, changes your thoughts, changes your actions, changes your life.

Well, this one is my newest addition. No more “I don’t have time”; It’s all going to be, “It’s not a priority.” Go ahead, try a few of these out loud:

I don’t have time to eat healthy, becomes… Eating healthy isn’t a priority.

I don’t have time to exercise, becomes… Exercise isn’t a priority.

I don’t have time to sleep, becomes… Sleep isn’t a priority.

Oh, well brain, if you’re going to think about it that way… our whole life is going to change.

Couple hundred at a time →

Published March 14, 2016 · All posts on Mar 14

This entry is part 25 of 36 in the series 10,000 Reps Project

No major changes…

Last week I did two good work days. Did the pull-ups in 5 trips to the pull-up bar over five hours, and still doing very small sets 4×3,4×2 to get me 20 reps without over-working my forearm. I’m going to stick with that plan this week. For the last workout of this week, the numbers-game will work better if I can go up to 120 reps — so that will probably be 6 trips to the pull-up bar.

Also last week, I did the 200 bar precisions in one session. It’s not physically demanding, but more of an aerobic, get-in-the-zone and work on the quality of each jump. I may do that on Wednesday, simply to move the bar precisions to be on a different day from the pull-ups.

There should have been a third workout in last week — but I was away in NYC/Brooklyn for several days (the red blocks). Huge amounts of training, and huge amounts of “hey that’s noticably better” as a result of all this body-weight work. (Also, very little sleep and scattered eating — and, hey look, I think I’m sick again :/

Anyway.

Next week there are way too many “120”s on the workbook. That’s just me moving numbers down without bothering to go farther out and reshuffle numbers (yet). I just passed the “4,000”s mile post last week, and now — FINALLY — with these sized workouts, the “5,000”s milepost is in sight. At a rate of “120”s workouts, on a work-rest-work-rest-rest pattern of days, I can still finish this all in sane fashion before the 365th day.

Screen Shot 2016-03-14 at 1.32.41 PM

4,000 →

Published March 7, 2016 · All posts on Mar 7 · Parkour

This entry is part 24 of 36 in the series 10,000 Reps Project

I passed the 4,000 reps mile-post last week! Woo-HOO! 6,000 reps to go. Booooooo!

Last week was a Herculean effort on bar precisions to dig out of the hole I created. I did 700+ bar precisions in 3 days. It was deliciously decadent to have Saturday/Sunday off from this project. (I spent the days “off” by driving 3 hours to play/train with friends in upstate NY, driving home, and then going to regular Parkour class on Sunday. “Rest” may not be the right word.)

After last week’s “no plan” plan turned out well, I’m going back to my regurlarly scheduled work-rest-work-rest-rest 5-day pattern. I’ll do 100 reps of each, and my goal (over the coming weeks) will be to bring the pull-ups closer together. Currently, I’ve been doing ~100 pullups scattered in bunches of 8’s (as 3,3,2) or 7’s (as 3,2,2) spread through the day. I’ll work on making pull-ups into larger bunches of 9’s (4,3,2), 10’s and so on. The dream being to get to 10×10 pull-ups in one workout. My right forearm/grip is feeling better, but nowhere near 100%; so I’m keeping this as an odometer race, I’m not going anywhere near max rep’s on pullups until my forearm feels 100%.

A note about handstands: I’m going to keep doing them as 15-second stands. I was increasing the time per stand, but I realize now that I need more practice on the kick up and balance. So doing lots of shorter stands gives me lots of practice. I’ve managed a few instances of 5 seconds of complete free standing after kicking up onto the wall.

Next week, I’ll consider going to 120-rep workouts. That would bring the pace up sufficiently to finish 10k well before July 20. (Alternatively, I might invite friends out for a day of hurt to try to do something crazy like 500-of-each-exercise in one sprint to the finish, but that seems risky to me.) I would LOVE to wrap this up early so I can move on to other things.

For the long view, I sketched out doing 100-rep workouts on my 5-day pattern and it now comes up short at the one-year date on July 20. Astoundingly, it comes up exactly 500 reps short. (Except for pushups which are weird now due to that one-a-day ascending pushups thing that is going on unrelated to this 10k challenge. I’ll fiddle with pushups in a few weeks when that’s over.)

Screen Shot 2016-03-07 at 8.07.57 AM

Working on controlled precisions →

Published March 5, 2016 · All posts on Mar 5 · Parkour, My Journey

This entry is part 44 of 72 in the series My Journey

Fun with controlled precisions: I finally got around letting the camera run while repeating a jump. Here’s two that I was working on yesterday. These were just a wee bit odd for me to sort out. This is the aspect of indoor gyms that I love; being able to set up something very specific. This was taken at Innate Movement Parkour -Kingston, NY.