God damn it, I managed to fuck my back up with what I assume is the squats, since I had issues with this the last time I was doing a power rack workout.
It's incredibly frustrating. This amount of weight doesn't even feel too heavy! But I did the exercise this afternoon, went to the movies and sat still for a while, and now my back feels all tight and painful and weakened.
I feel like maybe the issue is that I'm not engaging my core as much as I should? I have strong legs but weak abs, and I think that lets me lift heavier than my back can handle without noticing I'm bothering it? I'm going to get a weight belt and see if that forces me to correct something, and then I think I'm going to sign up for a brief time with a trainer so someone can watch me while I do this.
stretch your glutes and hamstrings, it might just be triggering muscle tightnesses that are over stressing your spinal erectors afterwards. The Lying Figure-Four Stretch is my usual go to for back pain (doesn't always work, but always worth trying)
passed my Candidate Physical Assessment Test for the fire department today. Hurray for functional fitness!
Congrats! How was the test structured?
the CPAT is a standardized test used across North America. It's basically structured like a mini challenge course that simulates typical firefighter activities
While wearing a 50lb weight vest, you have 10:20 to complete:
- 3 minutes stair climb @ 60 step/min with an additional 25lbs (75 lbs total)
- Hose drag and pull
- An equipment carry (basically farmers carry with 2 tools)
- ladder raise and extension
- simulated forced entry with a sledge hammer
- crawling through a blacked out enclosed tunnel with obstacles
- a dummy drag (165 lbs)
- simulated ceiling breach and pull
passed my Candidate Physical Assessment Test for the fire department today. Hurray for functional fitness!
Congrats! How was the test structured?
the CPAT is a standardized test used across North America. It's basically structured like a mini challenge course that simulates typical firefighter activities
While wearing a 50lb weight vest, you have 10:20 to complete:
- 3 minutes stair climb @ 60 step/min with an additional 25lbs (75 lbs total)
- Hose drag and pull
- An equipment carry (basically farmers carry with 2 tools)
- ladder raise and extension
- simulated forced entry with a sledge hammer
- crawling through a blacked out enclosed tunnel with obstacles
- a dummy drag (165 lbs)
- simulated ceiling breach and pull
Out of interest how tough did you find it? Moderate level of fitness needed or was it actually quite demanding?
I was pretty well prepared so I didn't find it too bad. Breathing was definitely elevated but I stuck to a safe consistent pace to make sure I didn't get any dumb faults, finished with 56 sec to spare (less buffer time left than I expected, I probably would have hustled a bit more if I had known but they don't give you time updates, but a pass is a pass). I train in this range of intensity pretty regularly with crossfit stuff, and I had been training by repeatedly hiking 170 step stairs with a 100 lb pack.
The test isn't super crazy, but it does require a baseline level of cardio and strength. It's pretty easy to underestimate how much steps with 75 lbs right at the start will take it out of you and how much the 50 lb vest throughout will impact your breathing. Gotta be able to just keep moving throughout.
The guy doing it after me timed out and failed right before the last stage, so it's definitely not a freebie.
stretch your glutes and hamstrings, it might just be triggering muscle tightnesses that are over stressing your spinal erectors afterwards. The Lying Figure-Four Stretch is my usual go to for back pain (doesn't always work, but always worth trying)
Thanks for the advice, that actually does seem to be targeting it pretty effectively even if it isn’t 100% gone. Bah, who could guess that having a lifetime of like barely any hamstring mobility would come into play during exercise?
So, I enjoy power-walking as a cardio exercise. My problem is that pretty much every pair of shoes I've ever bought explicitly for the purpose has, sooner or later, started tearing the skin off the back of my feet, and my present pair of shoes reached that point in record time. I have a creeping suspicion that it's some combination of the shoes, my socks (I remember being advised that certain fabrics produce more friction), flatfootedness, and gait/stride, which I'm open to correcting, but being prone to coming up with harebrained ideas, I want to check something with the more knowledgeable first: do they make "backless" walking/running shoes? I'm envisioning something like a slipper with an extra strap to anchor it around the ankle. I've tried to google it but I have no idea what terms would surface the concept if it even exists.
I am confined to my elliptical (which doesn't produce the problem as badly, for whatever reason) for cardio until I get this solved, which has deprived me of the last remaining time I spend out-of-doors.
My favorite musical instrument is the air-raid siren.
0
webguy20I spend too much time on the InternetRegistered Userregular
So, I enjoy power-walking as a cardio exercise. My problem is that pretty much every pair of shoes I've ever bought explicitly for the purpose has, sooner or later, started tearing the skin off the back of my feet, and my present pair of shoes reached that point in record time. I have a creeping suspicion that it's some combination of the shoes, my socks (I remember being advised that certain fabrics produce more friction), flatfootedness, and gait/stride, which I'm open to correcting, but being prone to coming up with harebrained ideas, I want to check something with the more knowledgeable first: do they make "backless" walking/running shoes? I'm envisioning something like a slipper with an extra strap to anchor it around the ankle. I've tried to google it but I have no idea what terms would surface the concept if it even exists.
I am confined to my elliptical (which doesn't produce the problem as badly, for whatever reason) for cardio until I get this solved, which has deprived me of the last remaining time I spend out-of-doors.
you could tape up your heels. I've done that hiking before when my boots weren't 100% broken in yet.
There's always something I forget: I've tried kinesiology tape, moleskin, gauze, and band-aids; the band-aids were the only thing that seemed to provide any degree of help.
My favorite musical instrument is the air-raid siren.
0
webguy20I spend too much time on the InternetRegistered Userregular
There's always something I forget: I've tried kinesiology tape, moleskin, gauze, and band-aids; the band-aids were the only thing that seemed to provide any degree of help.
Same, I've put bandaid pads on the bottoms of my feet before and they worked like a charm.
I don't know anything about power-walking, Kupi. If you were backpacking, though, I would confidently recommend liner socks as the best blister prevention strategy. I use Injinji toe liners (like these) inside my Darn Tough merino Light Hiker Micro Crew Light Cushion socks. Without liners I am more likely to blister on my toes than my heel. But the liner rubbing against the outer sock should absorb friction that would otherwise be shoe/sock-on-foot for the whole foot including the heel.
I've also had success preventing and treating blisters on trail with Leukotape P Sports tape. It is closer to duct tape than to kinesiology tape. It sounds like you've tried a bunch of tape/bandage solutions so maybe that's not for you. Just sharing that Leukotape has been like magic for me, especially providing wilderness first aid support for backcountry backpacking.
Honestly something along the lines of cycling would probably be the best counter balance to bouldering as the only area you'll really lack with it is aerobic fitness. I feel crossfit+bouldering feels a bit duplicative if you're varying your boulder problems enough as they're both heavily anaerobic.
Cycling doesn't really interest me though, and I've not really the time for it. I think crossfit gets my heart rate up pretty well for the WODs and just generally will make me broadly stronger and fitter across the board. Like today I finished 12 minutes nice and sweaty and breathing hard, elevated rate etc etc etc. That kind of stuff is what I need
as someone who does a lot of both cycling and crossfit, they are very different types of conditioning
Neither would be duplicative with bouldering. A conditioning workout in crossfit is definitely not exclusively anaerobic, you're going to be pretty much going back and forth between all the energy pathways
as someone who does a lot of both cycling and crossfit, they are very different types of conditioning
Neither would be duplicative with bouldering. A conditioning workout in crossfit is definitely not exclusively anaerobic, you're going to be pretty much going back and forth between all the energy pathways
I was gonna say, I think Crossfit definitely uses the aerobic system, in my very limited experience. Does it do it in the sense of hours and hours? No. Do I want to even do that? No I can't stand that sort of thing.
Most crossfit things I've seen are definitely not targeting the 40%, as that means in most your HR is lower than 130-140 in doing the activities. Yes, it's boring, but it's INCREDIBLY effective at building efficiency for endurance-type activities. I hate my zone 2 days when I remember to do them, but my efficiency on things like hikes are night and day to before focusing on it.
You're conflating aerobic with zone 2 training. All zone 2 is aerobic, not all aerobic is zone 2. Prolonged threshold training in zone 2 absolutely has value, but it's wrong to say a workout is either zone 2 or it's anaerobic (it just wont be exclusively aerobic).
I'm coming from past experience with my primary activities being strength training and distance cycling; there was a massive gap in my conditioning that really put me on my ass when I started doing more intense work in the 5-30 minute range. It's why I really disagree with saying that CF is duplicative with bouldering and cycling is definitively better. Long endurance work is awesome but it's not the be all and end all of cardio and conditioning
You're conflating aerobic with zone 2 training. All zone 2 is aerobic, not all aerobic is zone 2. Prolonged threshold training in zone 2 absolutely has value, but it's wrong to say a workout is either zone 2 or it's anaerobic (it just wont be exclusively aerobic).
I'm coming from past experience with my primary activities being strength training and distance cycling; there was a massive gap in my conditioning that really put me on my ass when I started doing more intense work in the 5-30 minute range. It's why I really disagree with saying that CF is duplicative with bouldering and cycling is definitively better. Long endurance work is awesome but it's not the be all and end all of cardio and conditioning
It goes both ways. Exclusive CF will help you go really hard for fifteen to twenty minutes, while a person exclusive doing zone 2 training will be lagging way behind. Exclusive zone 2 training will help you keep chugging merrily along at a slow and steady pace after an hour, two hours, four hours, etc, while the exclusive CF person is crawling along and questioning their life choices. Most top end runners suggest mixing up runs, with both LISS runs and HIIT work, usually in about an 80/20 ratio.
Civics is not a consumer product that you can ignore because you don’t like the options presented.
You're conflating aerobic with zone 2 training. All zone 2 is aerobic, not all aerobic is zone 2. Prolonged threshold training in zone 2 absolutely has value, but it's wrong to say a workout is either zone 2 or it's anaerobic (it just wont be exclusively aerobic).
I'm coming from past experience with my primary activities being strength training and distance cycling; there was a massive gap in my conditioning that really put me on my ass when I started doing more intense work in the 5-30 minute range. It's why I really disagree with saying that CF is duplicative with bouldering and cycling is definitively better. Long endurance work is awesome but it's not the be all and end all of cardio and conditioning
It goes both ways. Exclusive CF will help you go really hard for fifteen to twenty minutes, while a person exclusive doing zone 2 training will be lagging way behind. Exclusive zone 2 training will help you keep chugging merrily along at a slow and steady pace after an hour, two hours, four hours, etc, while the exclusive CF person is crawling along and questioning their life choices. Most top end runners suggest mixing up runs, with both LISS runs and HIIT work, usually in about an 80/20 ratio.
While I generally agree - bouldering is pretty intense on the whole body, especially at the level Solar is at, so not sure how much additional benefit he'll get from time in on crossfit.
Work capacity and recovery from short periods of high intensity effort are what makes crossfit more useful to me than long distance endurance training (i.e so I can have more top end tries with less rest in a session, and have more intense sessions in a week).
But even if they didn't, I'm likely to regularly do crossfit workouts because 1) they're more interesting to me 2) they take less time, 3) I like to learn oly lifting 4) my gf is a manager at a crossfit box and we can do crossfit together
I'm relatively convinced that bouldering outdoors is much more injurious than crossfit! I reckon crossfit just encourages people to push hard and maybe if you don't know your limits etc.
Also I can't push my bouldering grade and get stronger at lifting and get better short and long term cardio all at once because 1) I don't have time 2) I'm 33 and 3) I'm not on tren
I think the standard of instruction in Crossfit boxes has gotten a lot better as the whole thing has evolved, there was some really dumb shit in the early days that gave the whole thing a bad rap but I haven't seen anything like that lately, unless it's happening and it's just underreported but I feel like my "gif of someone getting hurt doing something foolish" subreddits wouldn't let me down like that.
I've never witnessed a single acute injury in crossfit, my gf, who is a crossfit coach, has witnessed single figures over years. I've witnessed four broken ankles in bouldering this year alone, along with numerous strains, pulley injuries etc. From an acute perspective its probably the safest activity I do lol.
That's good to hear. I know I managed a bunch of people that did CrossFit a while back and had to have some specific conversations with them so they'd stop hurting themselves as there was a lot of "pain is progress" directed at the wrong locations.
I ran a long run last night, and there was a 21.1 km segment in there that would count as my second fastest half marathon - the best 21.1 was in 1:47:24. And the really encouraging part is that it didn’t feel like particularly hard running. I think that with proper carb loading and a taper, I could crush my HM PB right now.
Shadowhope on
Civics is not a consumer product that you can ignore because you don’t like the options presented.
Langdale this weekend. Slate and Rhyolite Bouldering, over a dozen problems, couple of 6Cs. Terrible connies but amazing day and beautiful setting with lovely people
Awesome! I didn't get pics but just finished up a day of 5.7-5.9 sport leads at Rumney. I am completely spent and satisfied after what I did (mix of normal, roof problems and slab).
Only just found out the last route of the day is heavily sandbagged in the guidebook as it had some heady situations between clips, especially given how tired I was.
Can't beat that heady feeling. I had a particular moment on Saturday like that while doing a problem called "The Slab of Death" 😬
Slab+risk is always heady as shit as it's at least 40% pure faith in thin feet. One of our local moderate multipitch spots (Whitehorse) starts with 40-60 feet of slab before you can place protection.
"zip, i dunno what it is about you, but there's something very cat-like about your face. i can't really place it. you'd make a good mountain lion." Hail, Satan!Satans Post
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It's incredibly frustrating. This amount of weight doesn't even feel too heavy! But I did the exercise this afternoon, went to the movies and sat still for a while, and now my back feels all tight and painful and weakened.
I feel like maybe the issue is that I'm not engaging my core as much as I should? I have strong legs but weak abs, and I think that lets me lift heavier than my back can handle without noticing I'm bothering it? I'm going to get a weight belt and see if that forces me to correct something, and then I think I'm going to sign up for a brief time with a trainer so someone can watch me while I do this.
PSN: Robo_Wizard1
Out of interest how tough did you find it? Moderate level of fitness needed or was it actually quite demanding?
I was pretty well prepared so I didn't find it too bad. Breathing was definitely elevated but I stuck to a safe consistent pace to make sure I didn't get any dumb faults, finished with 56 sec to spare (less buffer time left than I expected, I probably would have hustled a bit more if I had known but they don't give you time updates, but a pass is a pass). I train in this range of intensity pretty regularly with crossfit stuff, and I had been training by repeatedly hiking 170 step stairs with a 100 lb pack.
The test isn't super crazy, but it does require a baseline level of cardio and strength. It's pretty easy to underestimate how much steps with 75 lbs right at the start will take it out of you and how much the 50 lb vest throughout will impact your breathing. Gotta be able to just keep moving throughout.
The guy doing it after me timed out and failed right before the last stage, so it's definitely not a freebie.
PSN: Robo_Wizard1
Thanks for the advice, that actually does seem to be targeting it pretty effectively even if it isn’t 100% gone. Bah, who could guess that having a lifetime of like barely any hamstring mobility would come into play during exercise?
I’ll incorporate this into post-workout stuff!
So of course that's when I end up placing 2nd in my division.
Lesson here is to always believe in yourselves kids!
I am confined to my elliptical (which doesn't produce the problem as badly, for whatever reason) for cardio until I get this solved, which has deprived me of the last remaining time I spend out-of-doors.
you could tape up your heels. I've done that hiking before when my boots weren't 100% broken in yet.
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981
Same, I've put bandaid pads on the bottoms of my feet before and they worked like a charm.
Origin ID: Discgolfer27
Untappd ID: Discgolfer1981
I've also had success preventing and treating blisters on trail with Leukotape P Sports tape. It is closer to duct tape than to kinesiology tape. It sounds like you've tried a bunch of tape/bandage solutions so maybe that's not for you. Just sharing that Leukotape has been like magic for me, especially providing wilderness first aid support for backcountry backpacking.
Also, not that most folks want an entire book on the subject but since we're talking feet, but I've had good results with Fixing Your Feet: Injury Prevention and Treatments for Athletes by John Vonhof.
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Getting started with BATTLETECH: Part 1 / Part 2
Neither would be duplicative with bouldering. A conditioning workout in crossfit is definitely not exclusively anaerobic, you're going to be pretty much going back and forth between all the energy pathways
PSN: Robo_Wizard1
PSN: Robo_Wizard1
If I were the person in that picture with the bear, I’d have that picture on my wall.
I was gonna say, I think Crossfit definitely uses the aerobic system, in my very limited experience. Does it do it in the sense of hours and hours? No. Do I want to even do that? No I can't stand that sort of thing.
I'm coming from past experience with my primary activities being strength training and distance cycling; there was a massive gap in my conditioning that really put me on my ass when I started doing more intense work in the 5-30 minute range. It's why I really disagree with saying that CF is duplicative with bouldering and cycling is definitively better. Long endurance work is awesome but it's not the be all and end all of cardio and conditioning
PSN: Robo_Wizard1
It goes both ways. Exclusive CF will help you go really hard for fifteen to twenty minutes, while a person exclusive doing zone 2 training will be lagging way behind. Exclusive zone 2 training will help you keep chugging merrily along at a slow and steady pace after an hour, two hours, four hours, etc, while the exclusive CF person is crawling along and questioning their life choices. Most top end runners suggest mixing up runs, with both LISS runs and HIIT work, usually in about an 80/20 ratio.
While I generally agree - bouldering is pretty intense on the whole body, especially at the level Solar is at, so not sure how much additional benefit he'll get from time in on crossfit.
But even if they didn't, I'm likely to regularly do crossfit workouts because 1) they're more interesting to me 2) they take less time, 3) I like to learn oly lifting 4) my gf is a manager at a crossfit box and we can do crossfit together
Only just found out the last route of the day is heavily sandbagged in the guidebook as it had some heady situations between clips, especially given how tired I was.
Slab+risk is always heady as shit as it's at least 40% pure faith in thin feet. One of our local moderate multipitch spots (Whitehorse) starts with 40-60 feet of slab before you can place protection.
Evening was a good couple hours doing easy to moderate difficulty bouldering. Skin not overly happy!
33:31.9 with an average 500m of 2:05 flat
Fucking hell yes.
Fucking ow.
Here are the workouts I get to look forward to:
--Day 1--
Event 1
Event 2
--Day 2--
Event 3
Event 4
Event 5
Going to get my ass kicked
PSN: Robo_Wizard1