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-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

Tim Babcock 05-13-2019 02:27 PM

Re: The Shed 'O Pain
 
Recovery Day!
Agile 8

Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

VooDoo Floss on Elbows

Rice Bucket Routine

Tim Babcock 05-14-2019 02:59 PM

Re: The Shed 'O Pain
 
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44#
Strict Supinated Grip Pull ups x 6 reps 0, 10#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
2 rounds

A.
Three sets of:
Hexbar Deadlift x 8 reps 185#
Rest 60 seconds
Neutal grip Inverted Rows x 8 reps
Rest 60 seconds
Push-Ups x Max Reps without slowing down. 28, 21, 21 reps
Rest 60 seconds

B.
Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
48 calories

A few stretches and cartwheels.

Tim Babcock 05-15-2019 04:16 PM

Re: The Shed 'O Pain
 
4 problems
20 Push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 4, Workout 2 Every 45 seconds
1. Half Crimp Hang on RPTC: 3 sets of 3-6-9-12 10#
2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20#
3. Campus Sloper 3 sets of 3-6-9-12 20#

Worked in Ring Dip ladder (2-3-5-2-3-5-2-3) and Deep squat holds.

Tim Babcock 05-16-2019 03:03 PM

Re: The Shed 'O Pain
 
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A.
Alternating Reverse Lunges x 10 reps 50# sandbag
45 seconds rest
Sloper Campus Lap x 2 laps
45 seconds rest
Dumbbell Bench Press x 8 reps 40# DBs
45 seconds rest
5 rounds

B.
Rogue Echo Bike
2 miles for time
4:59 72 calories
Finally broke 5 minutes. Very painful (in a good way).

2 strict ring muscle ups
20 Flexbar Wrist Extensions
Deep Squat Hold
3 rounds

Tim Babcock 05-19-2019 07:36 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Jeff and Beth.

Today 5/19/19
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 5 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

Ladder 2-3-5-2-3-5-2-3
Double KB Front Squat 35, 35, 44# KBs
Strict Pull Ups 0, 10, 20#
Ring Dips

Rogue Echo Bike
10 X (60s work + 60s rest) @ 65 rpm
148 calories

Banded Hip Stretch
Deep Squat Hold
Groin Stretch

Tim Babcock 05-21-2019 03:39 PM

Re: The Shed 'O Pain
 
Yesterday
Recovery Day!
Agile 8

Rice Bucket Routine

VooDoo Floss on Elbows

Rock Prodigy Forge Pinch Ladder
EMOM 3 sets -35#
3-6-9 seconds

Today 5/21/19
Agile 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 35#
10 pronators

5 sets of:
Trapbar Deadlift x 5 reps
30-45 seconds rest
Inverted Neutral Grip Row x 8 reps
30-45 seconds rest
One-armed KB Floor Press x 5 reps 53, 53, 62, 62, 62#
30-45 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
47 calories

2 strict ring muscle ups
20 Flexbar Wrist Extensions
Deep Squat Hold
3 rounds

Tim Babcock 05-22-2019 03:25 PM

Re: The Shed 'O Pain
 
4 problems
20-15-15 Push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Half Crimp Hang on RPTC: 3 sets of 3-6-9 15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -20#
3. Rock Prodigy Forge Sloper Hold 3 sets of 3-6-9 -20, -15, -10#

One-Armed KB Press ladder 35# (2-3-5-2-3-5-2-3) and Deep squat holds.

Tim Babcock 05-23-2019 03:01 PM

Re: The Shed 'O Pain
 
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 63#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

Ladder 2-3-5-2-3-5-2-3
Double KB Front Squat 35#, 35#, 44#
Strict Chin Up 0. 10, 20#
Ring Dips

Rogue Echo Bike
27-21-15-9 calories
4-3-2-1 laps on sloper campus board
11:36

6 cartwheels (3 each side)

Tim Babcock 05-26-2019 09:21 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered with Jeff and Beth at Rock Mill. Didn't send much but came close to some hard problems. Fun as usual.

Today
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

Ladder 2-3-5-2-3-5-2-3
Posted Single-Leg Deadlift 35# KBs
Inverted Neutral Grip Row 10#, 20#, 20#
One-Armed KB Floor Press 53, 62, 70#

Rogue Echo Bike
10 X (60s work + 60s rest) @ 66 rpm
154 calories

Yoga Flow w/Mary
Child's Pose
Downward Dog
Warrior 1&2

Fun working out with Mary.

Tim Babcock 05-27-2019 08:03 AM

Re: The Shed 'O Pain
 
Recovery Day!
Agile 8

2 TGU's each arm 35, 44, 53, 62, 70#
5 Banded Archer Pulls (I'm taking up archery again after 25 years)
5 rounds

Rock Prodigy Forge Pinch Ladder
EMOM 3 sets -30#
3-6-9 seconds

Rice Bucket Routine

VooDoo Floss on Elbows

Tim Babcock 05-28-2019 03:01 PM

Re: The Shed 'O Pain
 
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 30#
10 pronators
3 rounds

A.
3 sets of:
Double Kettlebell Front Squat x 8 reps 35# KBs
45 seconds rest
Ring Muscle Ups x 5 reps (done as singles)
45 seconds rest
Hip Extensions x 10 reps
45 seconds rest

B.
Rogue Echo Bike
2 miles for time
4:59 72 calories
Felt a little easier this time.

6 cartwheels in the yard

Tim Babcock 08-13-2019 05:36 PM

Re: The Shed 'O Pain
 
It seems the log is missing almost 3 months of entries. Bummer.

August 13, 2019
8/13/19
2 problems
15 push ups
10 second 2-finger hang
10 pronators each arm
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 2 EMOM
1. Open Crimp Hang on Small Campus Rung: 3 sets of 3-6-9 15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 -10#

Worked ring dip ladder. 2-3-5-2-3-5-2-3
Deep Squat Holds
Balance Training

Tim Babcock 08-14-2019 08:01 AM

Re: The Shed 'O Pain
 
8/14/19
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators
3 rounds

3 sets of:
A1 Kettlebell Swings x 10 reps 88#
A2 Banded Overhead Press x 5 reps 70#
A3 2KB Farmer Carry 53# KBs

3 sets of:
B1 KB Row x 6 reps 62#
B2 2DB 16 Reverse Lunge x 16 reps
B3 Lateral Raises x 15 reps


Finisher
Treadmill
Sprint 10 seconds, rest 50
8.0mph @ 12% incline

2 ring muscle ups
10 reverse wrist curls
deep squat hold
3 rounds

Tim Babcock 08-15-2019 07:28 AM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
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 35#
10 pronators

3 sets of:
A1 Goblet Squat x 15 reps 40#
A2 Sloper Campus x 4, 3, 3 laps
A3 Shin Box Progressions [URL="https://www.youtube.com/watch?v=zJyt8HcA6RQ"]https://www.youtube.com/watch?v=zJyt8HcA6RQ[/URL] WFS

3 sets of:
B1 Barbell Bench Press x 6 reps 95, 115, 135#
B2 Single Leg Glute Bridges x 10 reps
B3 Side Plank 30 seconds each Side


Finisher
Rogue Echo Bike
10 X (60s work + 60s rest) 65-67 RPM
151 calories
4.21 miles

Banded Hip External Rotation Stretch

Tim Babcock 08-18-2019 08:36 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Jeff. Fun.

Today 8/18/19
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators
3 rounds

3 sets of:
A1 Trap Bar Deadlift x 5 reps 185, 195, 205#
A2 Zig-Zag KB Overhead Press x 5 reps 35# KBs
A3 Waiters Walk + Farmers Carry 35/53#

3 sets of:
B1 Neutral Grip Inverted Row x 10 reps
B2 Weighted Step Ups x 8 each leg 25# DBs
B3 Push Ups x 25 reps


Finisher
Treadmill
Sprint 11 seconds, rest 49 seconds
8.0mph @ 12% incline

Shin Box Progressions

Tim Babcock 08-19-2019 07:29 AM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
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 35#
10 pronators

3 sets of:
A1 Double KB Front Squat x 5 reps 35s, 35s, 44s
A2 Supinated Grip Pull Up x 10 reps
A3 Shin Box Progressions

3 sets of:
B1 One Armed Floor Press x 5 reps 53, 62, 62#
B2 Single Leg Deadlift x 5 reps each leg 2 44# KBs
B3 Ab Wheel Roll Outs x 10 reps

Finisher
Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
48 calories

1 ring muscle up 0, 0, 0, 8, 20#
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Tim Babcock 08-20-2019 02:16 PM

Re: The Shed 'O Pain
 
3 problems
2 TGUs each arm 44, 53, 62#
10 second 2-finger hold
10 pronators each arm
3 rounds

Hangboard Ladder Training-Moonboard
Week 1, Workout 1 EMOM
1. Right Hand 2-finger #6/Left Hand 3-finger #5 0 pounds
2. Left Hand 2-finger #6/Right Hand 3-finger #5 0 pounds
3. Moonboard Sloper w/thumb catch 0 pounds

Worked in
10 sets of 10 push ups
Deep Squat Holds

Tim Babcock 08-21-2019 01:32 PM

Re: The Shed 'O Pain
 
8/21/19
5 Goblet Squat/5 Bulgarian Goat Bag Swings 35#
Strict Neutral Grip Pull ups x 5 reps
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators
1 round

On the 2 minutes:
15 kettlebell swings 53#
5 goblet squats 53#
1 ring muscle up
10 rounds

Shin Box Progressions

A quick workout today. School is starting. Open House tonight.

Tim Babcock 08-22-2019 04:10 PM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
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 35#
10 pronators

2-3-5-2-3-5-2-3
Hexbar Deadlift 205#
Kettlebell Press 35, 35, 44#
Supinated Grip Pull Up 10, 20, 30#

Echo Bike
For Time:
10 calories 0:39
20 calories 2:49
30 calories 5:49
20 calories 8:09
10 calories 9:45
Rest 1 minute between efforts.

Shin Box Progressions

Worked out with Mary. Fun!

Tim Babcock 08-23-2019 03:00 PM

Re: The Shed 'O Pain
 
4 problems
10 problems
10 second 2-finger hang
10 pronators each arm
5 rounds

Feels like fall this evening. Nice to climb in the shed.

Tim Babcock 08-25-2019 07:50 AM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

3 rounds
Circuit 1
Glute Bridge x 15 reps 50# sandbag
DB Bench Press x 15 reps 40# DBs
Shin box Progressions

3 rounds
Circuit 2
Goblet Squat x 15 reps 40#
Neutral Grip Row x 8 reps
Sliding Pike Ups x 8 reps

Finisher
Rogue Echo Bike
10 X (60s work + 60s rest) @ 65-70 rpm
155 calories

Spent yesterday moving my mom into her new condo. After 30 years she finally can't maintain her house. Sad but necessary. Going back today. I tried to take it easy on my spine today. So far I feel pretty good.

Tim Babcock 08-26-2019 02:57 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
2-finger hand 10 seconds
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 2 EMOM
1. Open Crimp Hang on Small Campus Rung: 3 sets of 3-6-9 20#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#*
3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 -10#

Worked in 10 sets of 10 band pull aparts.

Tim Babcock 08-28-2019 03:24 PM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
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 35#
10 pronators

Circuit 1
Double KB Squat x 5 reps 70,70, 88#
Pull Up x 5 reps 10, 20, 20 pounds
Ab Wheel Roll Outs x 10 reps

Circuit 2
Kettlebell Swing x 10 reps 88#
Ring Dips x 8 reps
Side Plank 30 seconds each side

Metabolic Finisher
Rogue Echo Bike
2 miles for time
4:58
72 calories

Shin box Progressions

I had a coughing fit after riding the bike. :confused:

Tim Babcock 08-29-2019 03:48 PM

Re: The Shed 'O Pain
 
3 problems
2 Turkish Get Ups each arm 44, 53, 62#
10 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 2 EMOM
1. Open Crimp Hang on Small Campus Rung: 3 sets of 3-6-9 20#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#*
3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 -10#

Worked in 27 sets of 5 push ups

Tim Babcock 09-01-2019 07:30 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Jeff and later Beth. Fun

Today 9/1/19
WARM UPS
Child Pose Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Shin Box Progressions
Clam Shell x 20
Heel Sit T-Spine Ext. Rot: 8ea
Standing Ankle Stretch
Bird Dog x 20
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bar x 3 reps each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

3 sets of:
A1 Trapbar Deadlift x 8 reps 175#
A2 Double KB Press x 8 reps 35#
A3 Suitcase Carry 62#

3 sets of:
B1 Neutral Grip Inverted Row x 8 reps
B2 Reverse Lunge x 8 reps each leg 50# Sandbag
B3 Front Lever Progressions

A 20 minute Burst Cardio session: •**Burst up to 90-95% of your predicted max heart rate (HRmax), then stop as soon as you reach it. •**90% HRmax is the requirement, 95% is the goal.
•**Recover until your heart rate slows to 70% of HRmax.
•**Burst again up to 90-95% of your HRmax. •**Repeat the burst cycle until 20 minutes have elapsed.

208 - (0.7 X Age) = HR max
171.6
90% = 154
95% = 163
70% = 120
Rogue Echo Bike
7 bursts complete. I was on the eighth when 20 minutes elapsed. Hard.

Deep Squat Hold

Tim Babcock 09-02-2019 09:24 AM

Re: The Shed 'O Pain
 
WARM UPS
Child Pose Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Shin Box Progressions
Clam Shell x 20
Heel Sit T-Spine Ext. Rot: 8ea
Standing Ankle Stretch
Bird Dog x 20
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 35#
10 pronators

-5 1 Hand Swings
-5 1 Hand Snatches
-5 1 Hand Cleans
-5 Presses
-5 1/2 Rack Squats
-1 Reverse Turkish Get Up.
Switch Arms
3 rounds

1 ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Mary worked out with me this morning. Fun.

Happy Labor Day everyone!

Tim Babcock 09-03-2019 06:13 PM

Re: The Shed 'O Pain
 
2 problems
push-ups 10-15-20-15-10
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 1 EMOM
1. Open Crimp Hang on Small Campus Rung: 4 sets of 3-6-9 20#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -10#
3. Rock Prodigy Forge Wide Pinch 4 sets of 3-6-9 -10#

Ring Dip Ladder 2-3-5-2-3-5-2-3

Tim Babcock 09-04-2019 03:47 PM

Re: The Shed 'O Pain
 
September 04, 2019
9/4/19
Achieve Fitness Day 1
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

A Broad Jump 3 x 5 jumps

B BB Deadlift: Conventional x 8 reps 135, 145, 155, 165#
B Marching Glute Bridge
4 sets

C 2 DB Walking Lunge 2 25# DBs
C Stability Ball Front Plank Extensions
3 sets

D 2 DB Long Press (thruster) 2 25# DBs
D 2 KB Farmer Carry 2 53# KBs
3 sets

E "All the Squats" 4 Rounds of: 15 Speed Squats 15 Squat Jumps 30 Seconds Squat ISO Hold - Rest 60 secs. between sets

Tim Babcock 09-05-2019 03:07 PM

Re: The Shed 'O Pain
 
9/5/19
2 problems
push-ups 10-15-20-15-10
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 2 Every 45 seconds
1. Open Crimp Hang on Small Campus Rung: 4 sets of 3-6-9 20#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -10#
3. Rock Prodigy Forge Wide Pinch 4 sets of 3-6-9 -10#

5 sets of 5 ring dips and deep squat holds.

Tim Babcock 09-08-2019 07:33 AM

Re: The Shed 'O Pain
 
Yesterday
Climbed at Hinckley with friends. Very busy. I still got quite a bit done.

Today
9/8/19
Achieve Fitness Day 2
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bar x 3 reps each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A. Plyo Push Up 3 x 5 reps

B. Strict Neutral Grip Pull up x 5 reps 4 rounds +10#
B. Hollow Hold with Plate Pullover x 9 3 rounds 10#

C.2DB Alternating Incline Bench x 8 reps 4 rounds 40# DBs
C. Single Arm 1 DB Bench Supported Reverse Flye x 8 reps 3 rounds 10#

D. Single Arm KB Push Press x 6 reps ea 44#
D. Standing Anti-Rotation Press x 10 reps ea red band
3 rounds

E. 2DB “Shoulder Burnout” - Perform 10 2DB front raises, 10 lateral raises, and 10 overhead presses - 3 sets w/60 seconds rest between 10# DBs

Finisher
Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
48 calories

Tim Babcock 09-09-2019 04:32 PM

Re: The Shed 'O Pain
 
9/9/19
Achieve Fitness Day 3
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

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 35#
10 pronators

A. Box Jump 4 x 5 reps

B. BB Squat 4 x 8 reps 95, 105, 115, 125#
B. Seated Wall Slide 4 x 8 reps

C. 2KB Romanian Deadlift 3 x 8 reps 70, 88, 106#
C. Stability Ball Glute Bridge 3 x 20 reps

D. 2DB Step Up 3 x 8 reps ea 50#
D. Side Plank w/DB Reach Through 10#

E. “Glute Trio”
10 2.5 Goblet Squats, 10 Low Hold RDLs, 10 Weighted Glute Bridges 3 sets with 60 seconds rest.

Tim Babcock 09-11-2019 03:37 PM

Re: The Shed 'O Pain
 
Achieve Fitness Day 4
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bar x 3 reps each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

MB Double Clutch Floor Slam 3 x 5

A. Neutral Grip Inverted Row x 8 reps
A. Single Leg Push-up x 20 reps
4 rounds

B. Pull-up 4 x 8 reps
B. Seated L-Sit Leg Raise 3 x AMAP

C. 2DB Lateral Raise 3 x 10 reps
C. Standing Single Arm Band Row 3 x 10 reps ea

D. Speed Skaters 5 x 30 secs w/30 seconds rest

Tim Babcock 09-12-2019 03:36 PM

Re: The Shed 'O Pain
 
9/12/19
2 problems
push-ups 10-15-20-15-10
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 3, Workout 1 Every 36 seconds
1. Open Crimp Hang on Small Campus Rung: 5 sets of 3-6-9 20#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -15#
3. Rock Prodigy Forge Wide Pinch 5 sets of 3-6-9 -15#, 15#, 10#, 10#, 0#

Tim Babcock 09-15-2019 12:02 PM

Re: The Shed 'O Pain
 
Yesterday 9/14/19
Bouldered at Rock Mill with Jeff and Beth.

Today
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

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 35#
10 pronators

2-3-5-2-3-5-2-3
Trap Bar Deadlift 195, 195, 225#
Pronated strict pull up 10#
KB Floor Press
An Wheel Roll Outs

Stomach felt a little queasy so I skipped the finisher.

Tim Babcock 09-17-2019 03:34 PM

Re: The Shed 'O Pain
 
9/17/19
2 problems
push-ups 10-15-20-15-10
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 4, Workout 1 Every 45 seconds
1. Open Crimp Hang on Small Campus Rung: 3 sets of 3-6-9-12 20#
2. Small 2 finger (RPTC): 5 sets of 3-6-9-12 -15#
3. Rock Prodigy Forge Wide Pinch 5 sets of 3-6-9-12 10#,

Tim Babcock 09-17-2019 03:38 PM

Re: The Shed 'O Pain
 
9/16/19
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

2 TGUs each arm 44, 53, 62, 53, 44#
10 band pull aparts
10 band dislocates
3 pull ups- various grips
5 push ups
5 rounds

15 kettlebell swings 44#
5 goblet squats 44#
1 ring muscle up
10 rounds
Every 2 minutes

9/17/19
2 problems
push-ups 10-15-20-15-10
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 4, Workout 1 Every 45 seconds
1. Open Crimp Hang on Small Campus Rung: 3 sets of 3-6-9-12 20#
2. Small 2 finger (RPTC): 5 sets of 3-6-9-12 -15#
3. Rock Prodigy Forge Wide Pinch 5 sets of 3-6-9-12 10#,

Tim Babcock 09-18-2019 03:06 PM

Re: The Shed 'O Pain
 
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bar x 3 reps each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
20 Flexbar Wrist Extentions

3 sets of:
Trapbar Deadlift x 8 reps 195#
45 seconds rest
Double See-Saw Kettlebell Press x 8 reps 35# KBs
45 seconds rest
Neutral Grip Inverted Rows x 8 reps
45 seconds rest

Echo Bike
For Time:
10 calories 0:38
20 calories 3:01
30 calories 6:05
20 calories 8:30
10 calories 10:08
Rest 1 minute between efforts.

Tim Babcock 09-23-2019 03:55 PM

Re: The Shed 'O Pain
 
9/20/19-9/22/19
Spent the weekend climbing with Kent at New River. Did a redpoint ascent of "Freakee Styee." Last redpointed the climb probably about 15 years ago. I had a good time climbing and hiking with Kent.

9/23/19
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

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 35#
10 pronators

4 sets of:
Trapbar Deadlift x 6 reps 195#
45 seconds rest
Ring Dips x 6 reps
45 seconds rest
Goblet Squats x 6 reps 53, 53, 62, 62#
45 seconds rest
Neutral Grip Pull Ups x 6 reps 10#
45 seconds rest

21-18-15-12-9-6-3
Echo Rouge Bike x calories
Kettlebell Swings x reps 44#
Push-Ups x reps
19:38

Tim Babcock 09-25-2019 03:37 PM

Re: The Shed 'O Pain
 
9/25/19
2 problems
push-ups 10-15-20-15-10
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 2 Every 45 seconds
1. Open Crimp Hang on Small Campus Rung: 3 sets of 3-6-9-12 20#
2. Small 2 finger (RPTC): 5 sets of 3-6-9-12 -15#
3. Rock Prodigy Forge Wide Pinch 5 sets of 3-6-9-12 -10#,

Tim Babcock 09-26-2019 03:36 PM

Re: The Shed 'O Pain
 
9/26/19
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bar x 3 reps each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators

2-3-5-2-3-5-2-3
Trapbar Deadlift 195, 210, 225#
Double Kettlebell Press 35s, 35, 44s
Double Kettlebell Front Squat 35s, 35s, 44s
Pronated Strict Pull Up 10, 20, 30#

B.
Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
47 calories

2 ring muscle ups
20 Flexbar Wrist Extensions
3 rounds


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