CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 09-15-2020, 03:42 PM   #5181
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,204
Re: The Shed 'O Pain

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
3 @ 35, 44, 2@ 53, 62, 1 @ 70# (each arm)

Quick and the Dead
0-1 10 kettlebell Swings 0-1 62#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up (5 w/8#)
4-5 1 ring muscle up
Rest 5-6
5 times through

Hip Banded Stretches
__________________
53/5'11"/165
  Reply With Quote
Old 09-16-2020, 04:04 PM   #5182
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,204
Re: The Shed 'O Pain

3 problems
5 kb windmills each arm 35, 44, 53#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 1 Every 60 seconds
1. half crimp on small campus rung: 4 sets of 3-6-9 +10#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -20#
3. Full Crimp 4 sets of 3-6-9 -35#

Worked in:
10 sets of 12 pushups
deep squat holds
__________________
53/5'11"/165
  Reply With Quote
Old 09-17-2020, 03:58 PM   #5183
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,204
Re: The Shed 'O Pain

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
5 KB Windmills each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
KB Goblet Squat x 3 reps 70#
60 seconds rest
KB Press x 3 reps 35, 35, 35, 35, 45, 45, 45, 45#
60 seconds rest
Neutral Grip Pull Ups x 3 reps +20#
60 seconds rest

Rogue Echo Bike
2 miles for time:
4:59

Banded Hip Stretches
__________________
53/5'11"/165
  Reply With Quote
Old 09-20-2020, 08:21 AM   #5184
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,204
Re: The Shed 'O Pain

Yesterday
Climbed at Hinckley with several friends, including Jeff and Rick. Beautiful day with excellent conditions. Climbed 12 routes. Felt strong although stamina wasn't quite what it's been. Fun!

Today (9/20/20)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

2-3-5-2-3-5-2-3
Skater Squats w/8# med ball for counterbalance
Dips
Pronated Grip Pull Ups +10#

Rogue Echo Bike x 15 calories
Farmerís Walk around Shed x 2 w/70# KB Switch arm on second lap
4 rounds
11:00

Banded Hip Stretches
Work in 5 ring muscle ups
__________________
53/5'11"/165
  Reply With Quote
Old 09-22-2020, 03:09 PM   #5185
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,204
Re: The Shed 'O Pain

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
10 @ 62#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 62#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up (6 w/8#)
4-5 1 ring muscle up
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar Wrist Extensions
__________________
53/5'11"/165
  Reply With Quote
Old 09-22-2020, 03:15 PM   #5186
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,204
Re: The Shed 'O Pain

Yesterday
Played tennis with Tim.

9/22/20
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
10 @ 62#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 62#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up (6 w/8#)
4-5 1 ring muscle up
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar Wrist Extensions
__________________
53/5'11"/165
  Reply With Quote
Old 09-23-2020, 04:22 PM   #5187
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,204
Re: The Shed 'O Pain

3 problems
5 kb windmills each arm 35, 44, 53#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 60 seconds
1. half crimp on small campus rung: 4 sets of 3-6-9 +10#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -20, -10, -10#
3. Full Crimp 4 sets of 3-6-9 -35#

Worked in:
10 sets of 15 pushups
__________________
53/5'11"/165
  Reply With Quote
Old 09-24-2020, 03:12 PM   #5188
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,204
Re: The Shed 'O Pain

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
5 KB Windmills each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
KB Goblet Squat x 6 reps 60# DB+20# vest
60 seconds rest
KB Press x 6 reps 35#
60 seconds rest
Neutral Grip Pull Ups x 6 reps +10#
60 seconds rest

Rogue Echo Bike
10 calories :34
20 calories 2:44
30 calories 5:46
20 calories 8:09
10 calories 9:46
1 minute rest between efforts

Banded Hip Stretches
Worked in 5 ring muscle ups
__________________
53/5'11"/165
  Reply With Quote
Old 09-27-2020, 07:57 AM   #5189
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,204
Re: The Shed 'O Pain

Yesterday
Climbed at Hinckley with friends. Conditions not as good as last week. Fun nonetheless. 14 laps.

Today (9/27/20)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

2-3-5-2-3-5-2-3
TRX-assisted Skater Squats (a new favorite)
One-armed KB Floor Press 53, 62, 70#
Neutral Grip Inverted Rows +20#

Rogue Echo Bike x 10 calories
Cross Walk: Waiter's walk in one hand while doing the farmers walk in the other. Once around building-switch arms for each round. 53+35# KBs
6 rounds
11:36

Banded Hip Stretches
Work in 5 ring muscle ups
__________________
53/5'11"/165
  Reply With Quote
Old 09-29-2020, 03:04 PM   #5190
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,204
Re: The Shed 'O Pain

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
4 @ 53#, 4 @ 62#, 2 @ 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 62#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up (5/8#)
4-5 1 ring muscle up
Rest 5-6
5 times through

Hip Banded Stretches
__________________
53/5'11"/165
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
critique my idea for a shed/gym Benji Whitehead Equipment 1 05-28-2008 11:35 AM
The Zone - Cut the fat when trying to shed it? Kieran Hartnett Nutrition 11 02-18-2008 04:50 PM
Coach, Lynne, shed some light please... James Mathers Community 10 05-15-2007 08:34 PM
Trying to Shed some poundage Mike Marin Nutrition 4 04-06-2007 03:28 PM
Has anyone put a pullup bar up in a shed? Steven Manns Equipment 0 07-12-2006 04:44 AM


All times are GMT -7. The time now is 03:52 PM.


CrossFit is a registered trademark of CrossFit Inc.