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 03-20-2017, 04:08 PM   #4421
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,029
Re: The Shed 'O Pain

2 problems
10 push ups
5 second 2-finger hang
10 pronators
5 rounds

Hangboard Strength Training Protocol. (I feel like I need a change.)
Step 1
Determine weight for workouts. Followed the protocol as described at http://www.stevemaischtraining.com/f...-strength.html WFS
#5 Moon Hangboard 10, 15, 20, 25, 30#
RPTC Shallow RPTC 2-finger -30, -25, -20, -15, -10# -
RPTC Pinch -20, -15, -10, -5, 0#
__________________
50/5'11"/165
  Reply With Quote
Old 03-21-2017, 04:23 PM   #4422
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,029
Re: The Shed 'O Pain

10 Goblets Squats 35, 45, 53#
5 Strict Neutral Grip Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Turkish Get-Ups x 4 reps (2 each arm) 35, 45, 53, 62, 71#
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm 15, 15, 15, 20, 20#
Rest 45 seconds
Deadlift x 1 rep 225#
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

B.
50 Double Unders
20 KBS 53#
2 strict muscle ups
3 rounds
8:52

Mobility Work
__________________
50/5'11"/165
  Reply With Quote
Old 03-22-2017, 03:25 PM   #4423
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,029
Re: The Shed 'O Pain

2 problems
10 push-ups
5 second 2-finger hang
10 pronators
5 rounds

Hangboard Strength Training Protocol.
4 X (10 second hang + 2 minute rest) for each hold
#5 Moon Hangboard +30#
10, 10, 10, 10
RPTC Shallow RPTC 2-finger -10#
10, 10, 10, 10
RPTC Pinch 0#
10, 10, 10, 10

Worked in an additional 5 sets of 10 push-ups and mobility work.
__________________
50/5'11"/165
  Reply With Quote
Old 03-23-2017, 04:01 PM   #4424
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,029
Re: The Shed 'O Pain

10 Bulgarian Goat Bag Swings 45, 53, 62#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

1 deadlift @ 225#

A.
5 sets
Box Jumps x 5 reps 24”
60 seconds rest
Deadlift x 1 rep @ 225, 245, 265, 285, 305, (continued with just Deadlifts 315, 325-PR)
60 seconds rest
Bottoms Up KB Press x 5 each arm 20#
60 seconds rest

Just completed the "Daily Dose Deadlift Plan-StrongFirst" program.
"The program is designed around 75% of your one rep max. Training at this level feels easy. It should. Each workout will be 3-5 single reps (3 to 5 sets of 1 rep). Follow the percentages and pull 5 single reps, five days a week."

I increased my PR from 305# done about 5 years ago to 325#. Today was the only day that it felt truly heavy. Never felt beat up for the entire two months.

https://www.youtube.com/watch?v=ZCZOhgEEQ2Q
WFS
__________________
50/5'11"/165
  Reply With Quote
Old 03-26-2017, 08:06 AM   #4425
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,029
Re: The Shed 'O Pain

Yesterday
Bouldered at Rock Mill with Norm, Robert, and Nahomi. I tried the white once and knew there was no way it was going. It was a bit humid. Still sent 2 oranges and several blues. Fun.

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
KB Press x 5 reps 35#
Rest 60 seconds
Back Squat x 5 reps 95#
Rest 60 seconds
Ring Rows x 10 reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
24 kg Kettlebell Swings x 15 reps
Wall Ball Shots x 10 reps
200 Meter Run
4 rounds + 14 reps

5 strict ring muscle ups + mobility work
__________________
50/5'11"/165
  Reply With Quote
Old 03-27-2017, 03:33 PM   #4426
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,029
Re: The Shed 'O Pain

2 problems
10 push-ups
5 second 2-finger hang
10 pronators
5 rounds

Hangboard Strength Training Protocol.
5 X (10 second hang + 2 minute rest) for each hold
#5 Moon Hangboard +30#
10, 10, 10, 10, 10
RPTC Shallow RPTC 2-finger -10#
10, 10, 10, 10, 10
RPTC Pinch 0#
10, 10, 10, 10, 10

Worked in an additional 10 sets of 10 push-ups and mobility work.
__________________
50/5'11"/165
  Reply With Quote
Old 03-28-2017, 02:52 PM   #4427
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,029
Re: The Shed 'O Pain

Prying Goblet Squat x 5 reps 35#
Hip Bridges x 10 reps
KB Halos x 5 reps each direction 35#
3 rounds
KB Swings x 10 reps 35, 53#
2 TGU's one each arm 35, 53#
2 rounds

100 Kettlebell Swings 62# 5:30
3 minute rest
10 TGUs 62# 5:35

Simple and Sinister
__________________
50/5'11"/165
  Reply With Quote
Old 03-29-2017, 03:50 PM   #4428
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,029
Re: The Shed 'O Pain

2 problems
10 push-ups
5 second 2-finger hang
10 pronators
10 reverse wrist curls using a Flexbar
5 rounds

Hangboard Strength Training Protocol.
6 X (10 second hang + 2 minute rest) for each hold
#5 Moon Hangboard +30#
10, 10, 10, 10, 10, 10
RPTC Shallow RPTC 2-finger -10#
10, 10, 10, 10, 10, 10
RPTC Pinch 0#
10, 10, 10, 10, 10, 10

Worked in an additional 12 sets of 10 push-ups and mobility work.
__________________
50/5'11"/165
  Reply With Quote
Old 03-30-2017, 03:58 PM   #4429
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,029
Re: The Shed 'O Pain

10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Back Squat x 5 reps 100#
Rest 60 seconds
KB Press x 5 reps 35#
Rest 60 seconds
Supinated Strict Pull ups x 6 reps
Rest 60 seconds

B.
Complete rounds of 21, 15 and 9 reps for time of:
Wall Ball Shots
Burpees
8:30

5 strict ring muscle ups + mobility work
__________________
50/5'11"/165
  Reply With Quote
Old 04-02-2017, 07:58 AM   #4430
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,029
Re: The Shed 'O Pain

Yesterday
Bouldered at Rock Mill with Jeff, Norm, Ken, Robert, and others. Had a good day. Fun!
Later at the Shed
Mobility work, Therabar exercises, and 50 push ups.

Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
5 sets of:
Squats x 5 reps 105#
60 seconds
KB Press x 5 reps 35, 35, 45, 35, 35# (3 w/45)
60 seconds
Bulgarian Goat Bag Swings x 10 reps 53#
60 seconds

B.
For each of the following work through as many rounds and reps as possible in 6 minutes:
16 Kettlebell Swings 53#
8 Strict Pull-Ups
3 rounds + 16 rep
Rest 2 minutes, and then…
8 Burpee Box Step-Overs
8 Stationary Dips
3 rounds
Rest 2 minutes, and then…
16 KB Snatches (8 each arm) 35#
8 Ab Wheel Roll Outs
4 rounds

5 strict ring muscle ups + mobility work
__________________
50/5'11"/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

vB 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 10:16 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.