What Was Your Work Out Today?
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I went climbing outdoors. It was, ahem, interesting. We were bouldering, and the tallest boulder we did was around 5 meters. The fear of falling is a real thing at that height, even if the climb is easy - you have no idea if the crash pads are beneath you or not at that point. The climbs generally ended in a mantle to the top maneuver, which was typically terrifying.
My buddy twisted her ankle. It was a short fall (less than 1 metre), but she landed awkwardly. I think it's minor, but it was scary. We carried her to my car, and she has struggled to put weight on it since then.
The other bad thing was my Fitbit - the strap broke, and that caused it to fall on rock on the screen to break. I have ordered a new one, but I went for a new model so I won't get it for a few weeks. It will be interesting not knowing step count, estimated calories out etc. for a bit.4 -
Rowed the double again, forgot to turn the Garmin on until a few hundred meters into the row, but it would've been 7k +/- a couple hundred, total. A little under an hour moving, plus the usual boat-carrying'n'stuff. Working on releases and length, when I'm not steering or "coaching". My releases are ugly.
("Coaching" = Working again with the guy who flipped last Saturday, to make him - I hope - a little less likely to catch a crab. He sits stroke where I can watch him, I sit bow. I think I finally found a drill that really helped him, as his bladework was less risky more of the time afterwards. A funny thing about on-water rowing is that some changes can make rowing feel like less work, but actually move the boat more effectively. Saw a little bit of that happening today - makes me happy.)
Later in the day, some dumbbell stuff for 44 minutes.1 -
I got bored last night, so did a lower body lifting session.
Squats 3 sets of 6, 80 kgs
Deadlift 3 sets of 5, 100 kgs
Pistols Loads!
Today, I did 2 hours of training on my home climbing wall. This ended badly - I was attempting a move that required momentum. My left hand was on a tiny hold, my right hand moving. I fell from the top of the wall, and my foot fell between the crack between the two mats.
I have a full range of motion still, and I can walk short distances. More than 5 minutes on my feet gets a bit painful. The bruise is impressive.
It should be fine with a bit of rest and ice.3 -
Does anyone else overhydrate? I think I drink too much water and my electrolytes plummet. I also eat pretty clean but try to salt everything!0
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Today, I did 2 hours of training on my home climbing wall. This ended badly - I was attempting a move that required momentum. My left hand was on a tiny hold, my right hand moving. I fell from the top of the wall, and my foot fell between the crack between the two mats.
I have a full range of motion still, and I can walk short distances. More than 5 minutes on my feet gets a bit painful. The bruise is impressive.
It should be fine with a bit of rest and ice.
Ouch. Hope you are right and it's better soon.
On the plus side: You gave a freaking climbing wall at home?!? That's cool!
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Five tire deadlifts
Tire farmer carry
Five tire deadlifts
10 battle rope slams
10 kettle bell swings
6 rounds3 -
AndreaTamira wrote: »
Ouch. Hope you are right and it's better soon.
On the plus side: You gave a freaking climbing wall at home?!? That's cool!
Thanks! It is in my garden. The idea of getting one occurred to me in the first month of lockdown; I then had it by round about the third month. My profile picture. is me cutting loose on a climb on it. It is about 3.5 metres high at the top; at 35 degree overhang.
This is a reasonably up to date picture of it:
The left hand upright started to warp alarmingly, so I had another support plank to both the vertical planks, and it now seems pretty solid.
There is a hangboard just out of view on the right, by the rings.
On my fall, my left hand was on the black crimp just to the right of the top red volume; my left hand was on one of the yellow pinches on the volume. I was going for left hand to the blue jug towards the right on the top row. This is not an easy move for me - the crimp is probably around 12mm positive, so I've fallen on it a few times. (I do occasionally get it, though.)
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Only a 2 1/4 mile run today. Just couldn't quite get my breathing right, felt kinda labored and didn't want to push it if I didn't need to.
25+ chin-ups
50+ push-ups
(Threw in a bit of a yoga stretch for good measure, too. Trying to get back on the yoga train...)2 -
Bench
145@5
165@3
185@12
Close grip bench 3x15
OHP 3x5-8
Machine fly 3x15
Face pulls 4x12
Tricep rope extension 3x15
Grip work1 -
Does anyone else overhydrate? I think I drink too much water and my electrolytes plummet. I also eat pretty clean but try to salt everything!
I used to drink a ton of water and not do anything for electrolytes until a few years back I lost complete vision while sitting at work. Turns out, I had just the beginning of a massive migraine. I literally couldn't see for like five minutes. Scared the bejesus out of me (because I also have a narrow optic nerve and I'm at risk of glaucoma and I make a living with my eyes). Went to see the eye doc as the vision came back later that day and he said "we got our first migraine of the Summer".
You should supplement with electrolytes. I found these really cheap pills that are great. So much cheaper than most other supplements. Medi-Lytes. Everything you need without fluff. Dirt cheap and effective. I've also been on a total mineral kick. Fulvic/Humic Mineral supplements -- provide all the minerals our bodies don't get any longer. I've felt energized since taking mineral supplements. Some high quality multi-vitamins have a few basic minerals but this has them all. Our bodies need minerals and industrial farming has stripped the soil of most minerals. Ancient man drank from wells and streams loaded with natural mineral water.
Did an hour easy today. Only 10 minutes on the rower (was 94 today at lunch) and 50 on the LateralX and AD Pro. All between 60% and 70% of max HR.
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taught some bodypump!2
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Rowed bow in the double, 6878m.3
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I managed a 2 mile walk. It took ages, and hurt a bit. I took a broom with me as a walking stick, which worked OK as a plan.
It feels better today. I had an attempt at yoga, which didn't go very well.
I have a pretty impressive bruise.
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Yoga (15min)
Stomach Vacuums - 30sec on 15 sec off x 8 rounds (6min)
Dead Hangs and Wall Supported Handstands - 30sec on 15 sec off x 8 rounds (6min)
Handstand Pushup EMOM - 1 rep every 2 minutes for 30 minutes1 -
I did one that I don't normally do -- 16 X 30 seconds on the Assault Bike w/ 90 second rests. Sounded easy until about four or five into it. Hit max Watts on my bike (around 960). First time I've done that. HR spiked to around 85% to 91% toward the end on each interval. 680 calories in 45 minutes including the 5 minute warmup on the LateralX.0
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Shoulders followed by 20 mins spin.1
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Run up 72 stairs - walk down - total of 1800 stairs.
5 rounds tabata 40W:20R 45 seconds between rounds:
High knees, plank shoulder taps, butt kicks, mountain climbers, toe taps on step, plank jacks / side steps1 -
Casual hybrid bike ride, easy pace, 13.68mi, some road, mostly paved trails. Explored a trail extension on the South end of town that I hadn't visited yet, found that it leads to an adaptive canoe/kayak launch (designed to be able to get in boat from wheelchair or with other mobility challenges, and launch/land). That was interesting.
Also, 41 minutes messing around with the dumbbells at home.
This next is not a whine, not even a little, but a "wow" for me, deep sympathy for those affected on the West coast (US), and an FYI for others. The fires out West are so extreme that they've affected air quality here, over 2,000 miles away to the East (across a huge mountain range and one of the world's larger freshwater lakes besides). Our air quality is never an issue here, and the fires' smoke has raised that level, the sun is a hazy pink, especially at sun rise/set, and there's a gray cast to the sky all day. Repeating: 2000+ miles (3200+ km) away from the fires.
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5 tire deadlifts
Tire farmer carry
5 tire deadlifts
10 battle rope slams
10 kettle bell swings
6 rounds1 -
My foot felt a lot better, so I tried an hour of yoga, which didn't go brilliantly.
I got a walk in over lunch, and another one in the evening, so I probably ended up on around 15,000 steps. (I'm not sure as I smashed my Fitbit, and I don't like using the phone to track.)
I was limping for the lunch time walk, but pretty much at full speed by the evening.2 -
Just started swimming laps again after waiting a long time—was hospitalized for a torn artery. My workout this time was 1400 yards in 30 minutes. My Apple Watch is a big motivator since it tracks my heart rate, lap number/style, etc. I love it!3
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Rowing machine, 4 x (2k on, 2' off/CD with the usual row in/out), moderate steady state, 70% HR reserve and below.0
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Super easy workout.0
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Military BarW2, 135/6, 185/4
205/2, 195/4, 165/8, 135/10
Shrugs 225/8, 315/8, 365/8
L Raise BarW2, 95/8, 115/8-2, 95/8
D Squat BarW, 135/8, 185/8, 225/8
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MAPS Anabolic phase 3 kicked my butt!!1
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Chest, triceps, 15 mins spin bike1
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1,440 steps up and down.
4 rounds for time with bands:
10 burpees
20 vertical to lat raises
50 jacks
20 chest press
50 butt kicks
20 row
50 high knees
20 curls
40 climbers
15 tricep press down
10 shoulder press
50 step toe taps
20 rear delt fly2 -
The usual kind of nonsense: Rowing machine, 3 x (2k on, 2' off/CD) with row in/out on the off bits, for 6675m total. Pieces SS at 2:35.6 average pace, 17spm, only 2:10 literally a couple bpm above 70% HR reserve toward the end, rest below.
Afterward, 42' unfun with dumbbells.🙄
Plus a few hanging knee lifts and standing side leg raises earlier in the day, for the amusement value.2 -
My foot hurt a bit in the morning, so I decided the best way for it to recover was to ignore the pain and load it.
- I did an hour's yoga before breakfast.
- I did 45 minutes pilates before lunch (work have started to put on these sessions for everyone.) I've not done it before; it felt kind of similar to yoga and so not too bad.
- I got a lunch and evening walk in, ending up on around 16,000 steps (it may be more, unlikely to be less - I smashed my Fitbit so this is a bit of a guess. I could use my phone, but I decided not to.)
- I hangboarded in the evening. I felt tired and sluggish at the start, but it ended up going pretty well. I did some pinch grip training, and ended up way below my maximum for this.
The foot stopped hurting during yoga, so my plan was a success. This was a bit of a surprise. Although I am a doctor, I'm not a medical one, and my self diagnosis tends to be: "You're fine. Carry on." It does sometimes work, but it's not foolproof.
The most egregious example of this not working entailed trying to walk home with two broken legs and concussion.2 -
Pain cave stuff. 8 minute X 4 with 3 minute rests. First two on LateralX (like a MaxTrainer but it goes side to side as well) and then last two on the Assault Bike.
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