Now even you can be captain jack sparrow

I took this on day one of the Ft. Myers Live Art Walk street festival. As you might guess, hats were down. I did, however, happen to meet an old fan that knew me from back when I used to do my fire show at Six Flags New England.

Gainesville Willow

Took a break from the tour to visit my sister in Gainesville. There are a lot of willows there, but this one stood out to me. Positively enormous!

Bedside Pool-Ft Myers

This was a great heated pool just a few feet away from my room, which was also on the beach. The only problem is that it was pouring out. I said screw it and went in anyway.

View from hotel-Jax

They were kind enough to put me up at the Hyatt every time I performed in Jacksonville.

View from pool-Jax

The view from the pool in Jacksonville, or more accurately, the hot tub.

fountain on Sunrise Boulevard

I walked by this fountain a lot on the way to the Ft. Lauderdale beach. I don't think I ever took a picture on the beach itself though.

Del Ray Beach Park

This is one of the nicest parks I have ever visited. Live music, balmy breeze, incredible location, and a really neat fountain. After making a few business calls, I took a nap here and worked on my handstands.

Big Gecko

I'm sure it's nothing new to Floridians, but lizards over 2 feet long certianly catch my eye.

These guys were sunning themselves on the sidewalk, benches, even in the road. to get a sense of scale, compare the gecko to the size of the sidewalk rectangle.

Ironically, car insurance in Florida is ridiculously expensive.

Isometrics and handstands

Warmup handstand-pressup,apart,together,scissor,scissor,knees in,
straight up,got most of it-fell on ending

Isolation handstand pushups 3x2

Planche pushups almost 1x2

1 arm pullups 4/side

Lateral leg holds 1 min/side
Plank-3 min
Rear plank 3 min

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neat tree in a nice park

These trees were enormous. You could practically park your car inside the trunk.

Me!

Next time I'm in Ft. Lauderdale I'm definitely visiting this park again.

theatre?

neat building in same crazy enormous tree park. Didn't get the chance to go in on account of being lazy.

One of the places I stayed at

I had a breakthrough in pressups here. 2 weeks later, I do them in every show. Being able to be barefoot outside sure did help.

Cafe Risque

Food and Boobs, and a trucker discount. Most heavily advertised strip club that I've ever seen. I think that there were over 20 billboards. Between Cafe Risque and South of the Border must make up half the billboards from Virginia to South Carolina.

Weirdest building I've ever done a gig at

This must be where Dumbledore lives.

First workout in Fl

Warmup pressup 5 straddle scissor scissor 30. 35 total

Rear planche walkout f
Front Planche 5 seconds
6/side Perfect barefoot squats
100 calf raise
7/side warrior barefoot squats
8 1foot 1 leg pushup
100 side to side martial art stretch squats

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Beyond the art of acrobatics

Edited and shot by William Huang
http://www.youtube.com/watch?v=glWIEHJ9uR8

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Headed down to Florida

Last workout before the ridiculous drive down.
1 arm pull-up 2x/side
Handstand-straddle,scissor scissor planche(f)
Lever hold 13 seconds-front+back
50 short box jumps
3 attemps back planche handstand
Meathooks 3+ hold each 2 poses
(Failed the back meathooks!?)

Going to try to get to bed soon, 4 am drive tomorrow!

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Headed down to Florida

Last workout before the ridiculous drive down.
1 arm pull-up 2x/side
Handstand-straddle,scissor scissor planche(f)
Lever hold 13 seconds-front+back
50 short box jumps
3 attemps back planche handstand
Meathooks 3+ hold each 2 poses
(Failed the back meathooks!?)

Going to try to get to bed soon, 4 am drive tomorrow!

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Rocco and Abby at Cirque Off

fun!

Rocco and Abby at Cirque Off, way back when

was a lot of fun, at some point I'll split this into 2 videos, maybe

1 arm

Finally got the strength back to do this again. I thought I better video it before I lose it again.

Legs

1 minute handstand!

100 alternating 1 leg squats
100 stair calf raise
12 minutes

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Shoulders, lats

3 sets:
"1 arm" pull-ups, swing,shoulder,bicep
X,X,X
Freestanding HSPU
4,1+3,2
5 count in front/back lever
4+,5,5
Planche or pressup
X,x,X

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30 second 1 foot rola bola
3 every other beat kickups
5 backcross
1 minute chest to wall handstand

Run 800m

3 sets:
15,12,9 reps per leg 50lb pistols
25 situps

Run 800m
23:45

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25 walking lunge steps
20 pull-ups
50 20" box jumps
20 double-unders
25 ring dips
20 knees to elbows
30 dumbell swings, 72lb
30 situps
20 35lb dumbell squat cleans
25 back extensions
20 bouncy pushups
3x10 pull-ups

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3 rounds
Run 400m
25 50lb dumb swing
2+10 L pull-ups
13:20

10 backcross
3 fast kickup

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Snatch 7 sets
95-120-120-120-120-130

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20 minutes
5 thruster
7 hang power clean
10 sumo deadlift highpull
6 rounds

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100 pike pull-ups
100 triangle push-ups
100 sit-ups
100 squats

16 minutes!

Breakthrough-5 kickups, long planche hold

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Push jerk
3-3-3-3-3
One arm barbell push jerk
70-50-65-70-80 - last set had rest between reps, was a little too much weight

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Four rounds:
70alb 100ft walking lunge
30 24" box jumps
18 35lb weighted pull-ups
36 minutes

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Warmup-
3 sets:
cane handstands, pushups
Backcross and kickup
Handstand

6 rounds:
Run 400m
25 burpees
43 min

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Warmup-
3 sets:
cane handstands, pushups
Backcross and kickup
Handstand

Clean and jerk
1111111
95-135-145-150-150-150f

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Warmup-
3 sets:
cane handstands, pushups
Backcross and kickup
Handstand

21-15-9 reps of
135 lb clean
L Pullup
Planche training pushups
-25 minutes

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Warmup-
3 sets:
cane handstands, pushups
Backcross and kickup
planche training

Workout-
1 mile, 800 meter, 400 meter run
21, 15, 9 95lb barbell thruster
21, 15, 9 pull-ups
39:27

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Weighted pull-ups
1 1 1 1 1 1 1
65 95 143f 110 110 95 100 95

planche training in between. I'm very close again!?

10 second tuck planche

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Overhead squat
3-3-3-3-3
95-100-110-120-100

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Talent

Rocco's promo video - incredible acrobatic stunts, including footage from canada and a full front planche

Rocco learning kickups

club kickups while juggling

Latest Promo Video!

Rocco's high-energy display of acrobatic feats and showmanship

Pretty website

Just putting finishing touches on friend's website -
http://www.aerialabby.com - have a visit!

5 rounds:
15 95lb power snatch
Run 400m

Time:31 minutes

3 10-count cane handstands
2 cane handstand pushups

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I smell

20 minutes:
95lb thruster 5 reps
95 lb hang powercleans, 7 reps
95lb sumo deadlift high-pull 10 reps
7 rounds in 18 min

One arm handstand with chest to wall
-Left-50, 2,torqued
-Right-50, using corner

10 and 5 rola bola 1 foot juggling catches

3 pushup cane handstands

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Bloody mary

"Mary"
Complete as many rounds in 20 minutes as possible:
5 handstand pushups
10 one-legged squats, alternating
15 pull-ups

10 rounds, kipping pull-ups, used wall for balance on one-legged squats

10 backcrosses

3 good club kickups in pattern

10 right foot rola bola juggle

10 second perfect form handstand
3 10-count cane handstands

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Sunshowers

Workout-

6 sets:
Walking lunge 100 ft
21,18,15,12,9,6 pull-ups
21,18,15,12,9,6 sit-ups
16:10

Drills-

One arm handstand with back to wall
-Left-50,
-Right-55,

Rola bola one foot juggling 12r, 3l

One arm handstand with chest to wall
-Left-40, 2 stripes
-Right-40, 2 stripes

10 second perfect form handstand
18 second rola bola frog

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Personal record!

5 freestanding handstand pushups ("Rocco pushups") without falling

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So many handstands

Workout:

7 rounds of cane handstand pushups

Warmup:

One arm handstand with back to wall
-Left-40, way torqued
-Right-60, back arched

1 foot rola bola juggling - f

One arm handstand with chest to wall
-Left-50, 3 wood stripes away
-Right-50, ""

22 second perfect form handstand

3 10 count cane handstandse

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?ui=2&ik=8de650aaa1&view=att&th=1233413ea4f274f8&attid=0

2nd day back

One arm handstand with back to wall
-Left-35, way torqued
-Right-50, back arched

5 catches rola bola on 1 foot while juggling
Club kick-up in pattern

One arm handstand with chest to wall
-Left-30, torqued
-Right-30, using corner

3 10 count cane handstands

17 second perfect form handstand

Single-unders for 2 minutes
Bent-knee Dragons for 2 minutes
Single-unders for 90 seconds
Bent-knee oblique Dragons for 90 seconds
Single-unders for 1 minute
Throwdowns for 1 minute
Single-unders for 30 seconds
Full Dragons for 30 seconds

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more contrast

the thinker

is this a good photo?

sidestand

is this over edited?

sidestand - simple

is this better than the other one?

Back on the horse

First workout in about a month:

One arm handstand with back to wall
-Left-35, way torqued
-Right-50, back arched

One arm handstand with chest to wall
-Left-30, torqued
-Right-30, using corner

17 second perfect form handstand

3 10 count cane handstands

5 rounds:
7 muscle-ups
21 burpees
19:30
No stretching

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Been awhile now

Haven't posted in ages-

Performed in Canada-Downtown St. John's 6th Annual Busker Festival.
Loved the hospitality, liked Air Canada less.

Shared the pitches with Kate Awesome, Thom Selectomy, Peter Panic,
Brett Blackshear, and a bunch of other really great people

Have started building a new folding rig.

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Drastic schedule change

Teaching circus skills in Boston area. Drills and workouts have taken
a seat on the backburner. Did get an ok workout taking the weekly
contortion class. Hope to get much more, don't want to lose too much
mass out here. Wish that I had packed more pants. Also wish I'd gone
ahead and ordered my business cards already, since all the files are
sitting at home. Maybe I'll get a chance soon.

Free time is at a definite minimum. Been a while since I've been too
busy to train like this. Don't like that part.

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I want to get better

Ate an apple while juggling
30 3-count Bowling ball/club juggles
3 cane handstands
100 doubles with Machete
5 same club backcross
1min+stunt Handstands
3-3 Rola bola squat
Rola bola 180 jump
100 Rola bola W
10 second Rola bola frog balance
3 second rola bola handstand
20 second Rola bola 1 foot
1 minute Rola bola all fours
Hat juggles

22-18-16-12-10-6-4 reps:
Alternating Pistols, rounded up
Weighted 5lb long-arm GHD sit-up
Time: about 11:10

Form kinda went on a lot of those long arm situps but I kept the
weight well behind my head still.

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Rocco business card

rough draft for new business card - thoughts?

Rig arrived today!

1:05,stunt handstands
30 3-count Bowling ball/club juggles
100 doubles with Machete
5 same club backcross
3-3 Rola bola squat
Rola bola 180 jump
20 Rola bola W
10 second Rola bola frog balance
3 second rola bola handstand
20 second Rola bola 1 foot
1min Rola bola all fours
Rola bola 1 hand/1 foot
Hat juggles

5 sets:
1 Shoulder Press
60,62.5,57.5f,55,55
3 Push Presses
65,65,62.5,60,62.5
5 Push Jerks
60,65,65,65,65

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So many drills...

30 3-count Bowling ball/club juggles
3 cane handstands
100 doubles with Machete
5 same club backcross
1:10+stunt Handstands
3-3 Rola bola squat
Rola bola 180 jump
100 Rola bola W
10 second Rola bola frog balance
3 second rola bola handstand
20 second Rola bola 1 foot
35 second Rola bola all fours
Rola bola 1 hand/1 foot
Hat juggles

3 rounds for time:
95lb squat clean 30 reps
30 pull-ups
Run 800 meters
47 min?
Forgot to set timer

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First day back

Took a few days off because I was sick.

100 doubles with Machete
20 bowling ball juggles
Rola bola 180s
20 second 1 foot rola bola
6+ backcross
Rola bola squat
100 Rola bola W
6 hat juggles
3 Rocco pushups
1:03 handstand

75lb power snatch, 75 reps for time
13:06
Wow, that's really slow!

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Yep, I'm sick. Exhausted too.

Ate an apple while juggling,
100 doubles with Machete
20 backcross
5 same club backcross
Rola bola squat
Rola bola 180 jump
100 Rola bola W
Rola bola 1 foot
Rola bola 1 hand/1 foot
Rola bola frog balance
4 Hat juggles
40seconds,pushup,tricks Handstands

Run 10k

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Hope I'm not sick

Ate an apple while juggling
100 doubles with Machetes
20 Basketball juggle
20 backcross
Rola bola squat
Rola bola 180 jump
100 Rola bola W
Rola bola 1 foot
20 second Rola bola frog balance
4 Hat juggles
1:05 Handstand

5 rounds for time:
Run 800 meters
30 72lb dumbell swings
30 pull-ups
Did only 3 rounds
30:45

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Handstands on rola bola

I've started doing my first rola bola handstands. It takes me about 10
tries to get a paltry 3 seconds, but I am already starting to feel the
balance.

Workout:
backpack 1 legged squats
13lb
1 arm Shoulder press
65lb
Asymetric Deadlift
155lb barbell in one hand 50lb dumbell in the other

1 leg squats are so much harder with a backpack. Give me 3 times as
much weight and let me hold it in front of me, no problem. Put it on
my back and that's where I'm landing.

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Leisurely Sunday Workout (11:30pm)

Ate an apple while juggling,
100 doubles with Machete
20 backcross
6 basketball head bounce*new drill*
4 second spin R*new drill*
3 Rola bola squats
2 Rola bola 180 jumps
100 Rola bola W
20 second Rola bola 1 foot
Rola bola 1 hand/1 foot 2?
34 second Rola bola all 4
27 second Rola bola frog balance
10 Hat juggles
16 juggling basketball+2 clubs*new drill*
1:11 Handstand! Time to shoot for 1:20?

2 rounds:
12 Right arm barbell push-press
50,55
12 Left arm deadlift
115,105
Run 800 meters
12 Left arm barbell push-press
50,55
12 Right arm deadlift
115,105
Run 800 meters
Time:37:30

Slow run, probably over 800m
Only 1 bar so pulling weights on/off really hurt time. Grip was a
problem too. First time doing this one, didn't kill it, just had fun!

Juggling on back in wall straddle split - 50 catches

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Saturday

Ate apple while juggling
100 doubles with Machete
20 backcross
Rola bola squat
Rola bola 180 jumps
100 Rola bola W
20 Rola bola 1 foot
Rola bola 1 hand/1 foot
6 seconds Rola bola hands+feet
20 Rola bola frog balance
10 Hat juggles
55l,38t,pushup Handstands

As many rounds in 20 minutes as possible:
Run 400 meters
Max rep pull-ups
24 16 15 13 12 12
92 total
24 catches in wall straddle split

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Fri-Pretty sad workout

Ate an apple while juggling,
100 Machete doubles
20 backcross
Rola bola squat
Rola bola 180 jump
10 seconds Rola bola 1 foot
100 Rola bola W
Failed-Rola bola 1 hand/1 foot
24 Rola bola frog balance
10 Hat juggles
1:10 Handstand

Workout:
As many rounds as possible in 20 minutes:
5 95lb Thrusters
7 95lb Hang power cleans
10 95lb Sumo deadlift high-pulls
7 rounds+5 thrusters and 7 power cleans

30+ juggling on back in straddle split

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Thursday

100 Machete doubles
14 backcross
1 minute Handstand
Rola bola squat
Rola bola 180 jump both ways
100 Rola bola W
15 second Rola bola frog balance
10 Hat juggles

Went back on creatine cycle today-had taken last few weeks off

Workout:
3 rounds:
Run 800 meters
20 1 arm pushups
20 pistols
10 L pull-ups
10 strict pull-ups
10 kipping pull-ups
Went swimming to cool off, got out and started sweating again. Very
humid/hot day.

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Tuesday night

Ate an apple while juggling,
Machete doubles 50ish
20 backcross
Rola bola squat
Rola bola 180 jump
100 Rola bola W
2r 2l Rola bola 1 foot
24 second Rola bola frog balance
10 Hat juggles
55, 42 Handstands

3 rounds for time:
Run 400 meters
21 55lb dumbbell swings
12 handstand push-ups

New Video

Posted a new video up on the video page.

Here's what I did last night at 1 AM

Drills:
Ate an apple while juggling
100 machete doubles catches
38 Rola bola juggling W catches
25(35?) second Rola bola frog balance <- YEAH!
1 Rola bola squat
Rola bola jumping 180 <- new addition
10 hat juggles
50,30,10 second handstands
15 backcross

Workout:
(http://www.crossfit.com/mt-archive2/004761.html)
10 rounds for time:
3 weighted 45lb pull-ups
5 strict pull-ups
7 kipping pull-ups
finished in 17:45 with 6 breaks mid-round - (total of 15 times I put my feet on the ground)

Drills/Workout

Drills:
Ate an apple while juggling
100 machete doubles catches
43 Rola bola juggling W catches
7 second Rola bola frog balance
1 Rola bola squat
10 hat juggles
34,55,10 second-handstand
14 backcross

Workout:
http://www.crossfit.com/mt-archive2/004757.html
As many rounds as possible in 20 minutes:
5 Handstand push-ups
10 135lb bench presses
15 two 35lb dumbell push press
15 ring dips

3 rounds + 4 bench press and 10 push press - maybe the next time this workout comes around I'll do better

Saturday's Drills

Drills:
Ate an apple while juggling
100 machete doubles catches
24 Rola bola juggling W catches
14 second Rola bola frog balance
54, 25, and 55 second handstands
14 backcross

Workout:
(http://www.crossfit.com/mt-archive2/004755.html)
50 40lb thrusters
50 pullups
35 40lb thrusters
35 pullups
20 40lb thrusters
20 pullups
finished workout in 14:30

last night's workout

drill warmup

hang power snatch - 1 rep, 10 sets:
weight - 115, 135, 145, 150-bad form, 150 fail, 130, 135, 140, 145

150 is a scary weight for me right now, 145 was fine though. I alternated handstands and frog rola bola balances between lifts.

last night's drill

handstands one from frog, 2 30 second holds

10 clean backcross catches
two clubs and a hat juggle 10 - great!
100 simultaneous W club tosses
40 doubles with machetes
frog balance on rola bola - reliably got 5 seconds, personal record - 10 seconds
60 second club balance on nose
forgot juggling while eating the apple - will eat 2 today

Should Rocco shave or keep his mustache?

Drills/Warmup

Ate 2 apples while juggling
7 catches bowling ball+2 machetes
50 catches machete doubles
20,30,40,50 sec Handstand warmup
15 sec rola bola plank
10 backcross
Hat juggle/wear 10 both side continuous

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Workout

3 rounds for time:
50 squats
7 muscle-ups
10 135lb hang power cleans
Time-13:30

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Workout

5 25+ second Handstands

100ft (32) walking lunges, 6 sets
21,18,15,12,9,6 pull-ups
21,18,15,12,9,6 sit-ups
12 minutes 32 seconds

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Drill/workout

Warmup:
30,60,10 second handstand
40 doubles with machetes
Juggling on Rola bola 100 catches
1 180 degree jump on rola bola
10 backcross
5 hat/side

Workout:
15 115lb hang-cleans
12 ring dips
21 situps

Complete as many rounds as possible in 20 minutes
Got 5 rounds - hang-cleans were my holdup
Straddle stretch while juggling on back - 40 catches

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