Here is a link to the youtube video with sample bits of the workout:
http://www.youtube.com/watch?v=7Q-wEP0QMTo
As usual, Sasa and I met at the big rock by Roca Verde and went on our beach run to start our morning workout, with my puppy (Sonic) following behind.
Warm Up:
Run on the beach (knee deep in water) to Dominical and back (2km)
Bear Crawl
10 burpees Bear Crawl back
After our warmup, we went to the gym area we constructed so far and did 8 sets of the following:
5 Handstand pushups
10 pullups
25 pushups
Next, he set up our homemade speedball (bungee cord and tennis ball) for some timed drills.
Each of these exercises were performed for 1 minute each, with a total of three sets.
Speedball
Frog jumps through tires
Precision Jumps
By the time we finished the workout, it was about 9AM and the cool morning was fading into the midday heat. We showered, ate breakfast, and then set about building more of the gym.
On this day, our goal was to finish dragging the posts of driftwood up the beach. We used the posts for pullup bars, speedbags, and we needed more to support an obstacle course. These logs are incredibly heavy...the only way the two of us could move them was to tie a rope to both ends and wait for high tide. Then, with Sasa in front and me in the back, we waded through rough water (sometimes over my head) and towed the logs behind us. To be honest, sometimes it was a little bit terrifying! Every time a wave crashed over the log it would drag me closer to a big, sharp rock outcropping. To roll the log from the water up the shore, we borrowed sections of bamboo from a nearby bridge and patiently moved each log to its place. This was certainly a workout in itself.
Every day at 3pm, we would train martial arts. Usually, a few local people would show up. Mostly we focused on Kali (stick fighting), Krav Maga, and Kickboxing. For the first hour we would do drills and a short workout.
Most of our workouts came from zombiefit (http://zombiefit.org). On this day, we focused on parkour rolls. The workout of the day was was:
In 20 minutes, complete as many rounds as possible of:
1 parkour roll each side of the body
5 pull ups
10 push ups
15 air squats
After drills and a short workout, we would do live sparring for the last half hour. After sparring, the sun was usually going down. On a typical day, I would either join Dylan (local lifeguard and surf instructor) for surfing or just lay in the ocean and watch the sunset. Before dusk, we would pile together driftwood, dry palms, and other vegetation we cleared and have a bonfire.
A lot of my training in Costa Rica was martial arts oriented, but it has helped my parkour tremendously. Both require balance, strength, agility, and reaction time.
Now that I'm back in the states, I'll be training martial arts and going to as many gymnastics open gyms as possible. A few goals off the top of my head:
Consecutive muscleups
Free standing handstand pushup
Wall run up the UIC wall
Kong to precision (at this one spot in UIC)
"The world is your playground"
