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

Tim Babcock 09-29-2019 07:43 AM

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

September 29, 2019
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

Turkish Get Ups x 2 reps ea
5 rounds
35, 44, 53, 62, 70#

10-10-9-9–8-8-7-7-6-6-5-5-4-4-3-3-2-2-1-1 Swing 53#
10-10-9-9–8-8-7-7-6-6-5-5-4-4-3-3-2-2-1-1 Goblet Squat 35#
10-10-9-9–8-8-7-7-6-6-5-5-4-4-3-3-2-2-1-1 Push-Up
29:34

Tim Babcock 09-30-2019 03:34 PM

Re: The Shed 'O Pain
 
9/30/19
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#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators

A.
5 sets of:
Trapbar Deadlift x 1 rep 225#
30 seconds rest
Kettlebell Floor Press x 5 reps 53, 53, 62, 62, 62#
30 seconds rest
Neutral Grip Inverted Rows x 6 reps
30 seconds rest
Ab Wheel Roll Outs x 6 reps
30 seconds rest

B.
Rogue Echo Bike x 15 calories
Double Unders x 20 reps
5 rounds
10:01

Shin Box Progressions

Tim Babcock 10-02-2019 01:39 PM

Re: The Shed 'O Pain
 
10/1/19
3 problems
push-ups 9 sets of 10 reps
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9 0# (10 next time)
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#, (-5# next time)

Worked 5 sets of 1 Trapbar Deadlift @ 225#

Tim Babcock 10-02-2019 03:43 PM

Re: The Shed 'O Pain
 
10/2/19
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

5 sets of:
Trapbar Deadlfit x 1 rep 225#
30 seconds rest
Double Kettlebell Press x 5 reps 35# KBs
30 seconds rest
Supinated Grip Strict Pull-up x 5 reps 20, 15, 10, 5, 0#
30 seconds rest
Side Plank x 30 seconds each side
30 seconds rest

21-15-9
Rogue Echo Bike x Calories
Wallball Shots 20#
8:11

2 strict ring muscle ups
20 Flexbar Wrist Extensions
3 rounds

Tim Babcock 10-03-2019 03:26 PM

Re: The Shed 'O Pain
 
10/3/19
2 problems
push-ups 10 sets of 10 reps
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 2 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9 10#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 -5#

Worked 5 sets of 1 Trapbar Deadlift @ 225#

Tim Babcock 10-05-2019 07:36 AM

Re: The Shed 'O Pain
 
10/5/19
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Banded 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#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators

A.
5 sets of:
Trapbar Deadlift x 1 rep 225#
30 seconds rest
Ring Dips x 5 reps
30 seconds rest
Neutral Grip Pull Ups x 5 reps 20, 15, 10, 5, 0#
30 seconds rest
Up Down Plank x 12 reps
30 seconds rest

B.
Rogue Echo Bike x 20 calories
Kettlebell Swings x 20 reps 53#
Push ups x 20 reps
5 rounds
21:31


Shin box progressions

Finally cool in the Shed.

Tim Babcock 10-07-2019 04:31 PM

Re: The Shed 'O Pain
 
Yesterday 10/6/19
Bouldered at Rock Mill with Jeff and Beth. Fun.

Today 10/7/19
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

2-3-5-2-3-5-2-3
Goblet Squat 53, 62, 70#
One-armed Floor Press 53, 62, 70#
Pronated Grip Pull Up 10, 20, 30#

Rogue Echo Bike x 20 calories
Trapbar Deadlift x 1 225#
5 rounds
13:46

Tim Babcock 10-08-2019 04:09 PM

Re: The Shed 'O Pain
 
10/8/19
1 problem
10 push-ups
1 problem
10 push ups
5 Bulgarian Goat Bag Swings 35, 44, 53, 62, 70#
10 second 2-finger hang
20 Flexbar Wrist Extensions
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 2 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9 10#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 -5#

Worked 5 sets of 1 Trapbar Deadlift @ 240#
Deep Squat Holds

1.5 mile walk after dinner.

Tim Babcock 10-09-2019 04:59 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#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators

A.
5 sets of:
Trapbar Deadlift x 1 rep 225#
30 seconds rest
1 Muscle up + 4 ring dips on top
30 seconds rest
Neutral Grip Inverted Rows x 5 reps w/20#
30 seconds rest
Ab Wheel Roll Outs x 6 reps
30 seconds rest

B.
15 Swing + 10 breaths while holding L-sit + 15 Cals (24kg, Echo Bike)
5 rounds
13:25

Shin box progressions

Another 1.5 mile walk after dinner. Beautiful evening.

Tim Babcock 10-10-2019 03:16 PM

Re: The Shed 'O Pain
 
10/10/19
2-3-4 problems
10 push ups after every problem
5 Bulgarian Goat Bag Swings 35, 53, 70#
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 1 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 4 sets of 3-6-9 10#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Rock Prodigy Forge Wide Pinch 4 sets of 3-6-9 -5#

Worked 5 sets of 1 Trapbar Deadlift @ 225#
Deep Squat Holds

1.5 mile walk after dinner.

Tim Babcock 10-13-2019 02:49 PM

Re: The Shed 'O Pain
 
10/13/19
Spent the weekend at the New with the wife and friends. Pretty rainy on Saturday. So we saw some touristy sites and ate an early dinner. We did manage a 3 mile hike to Long Point. Beautiful! Later. we did an Escape Room which turned out to be quite fun. We even solved it!
Today we climbed for a few hours and headed out. I did two trad routes which I haven't done in years. Super fun!

After a 5.5 hour drive home I got a little work done in the Shed.
10 kettlebell swings 35, 44, 53, 62, 70#
10 push ups
5 rounds

1 Trapbar Deadlift @ 225#
10 push ups
5 rounds

I also squeezed in 3 sets of:
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
20 Flexbar Wrist Extensions

I plan on a 1.5 mile walk later.

Tim Babcock 10-14-2019 02:44 PM

Re: The Shed 'O Pain
 
10/14/19
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 Squats/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

5 sets of:
1 Turkish get up each arm 35, 44, 53, 62, 70#
30 seconds rest
1 trapbar deadlift @ 225#
30 seconds rest

15 kettlebell swings
5 goblet squats
1 ring muscle up
10 rounds
16:42

Tim Babcock 10-15-2019 05:03 PM

Re: The Shed 'O Pain
 
10/15/19
1 problem
10 push-ups
1 problem
10 push ups
5 Bulgarian Goat Bag Swings 35, 44, 53, 62, 70#
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 4 sets of 3-6-9 10#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -15#
3. Rock Prodigy Forge Wide Pinch 4 sets of 3-6-9 -5#

Worked 5 sets of 1 Trapbar Deadlift @ 225#
Deep Squat Holds

Tim Babcock 10-16-2019 03:07 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*

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
Double Kettlebell Front Squat 53#
One-armed KB Bench Press 53#
Neutral Grip Pull Up 10, 20, 30#
Worked in 5 x 1 Trapbar Deadlift @ 225#

Rogue Echo Bike
For Time:
10 calories :38
20 calories 2:50
30 calories 5:56
20 calories 8:19
10 calories 9:54
Rest 1 minute between efforts.

Tim Babcock 10-17-2019 03:15 PM

Re: The Shed 'O Pain
 
10/17/19
3 problems
10 push-ups
10 kettlebell swings 35, 53, 62#
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 5 sets of 3-6-9 10#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -15#
3. Rock Prodigy Forge Wide Pinch 5 sets of 3-6-9 -5#

Worked in:
5 sets of 1 Trapbar Deadlift @ 255#-Felt heavy!
5 X 5 Ab Wheel Roll Outs
Deep Squat Holds

Tim Babcock 10-20-2019 08:22 AM

Re: The Shed 'O Pain
 
10/19/19
Yesterday
Bouldered at Rock Mill with Jeff. Sent some good problems. Fun as always. Pretty beat up after a hard session.
2 mile walk later at home.

Today
10/20/19
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 Squats/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

5 sets of:
1 Turkish get up each arm 35, 44, 53, 62, 70#
30 seconds rest
1 trapbar deadlift @ 225# Felt light today. On the last rep I put 275# on. It easily went. A confidence boost I needed. 255 felt so heavy the other day.
30 seconds rest

Armor Building Workout
Double Kettlebells 35s
2 cleans
1 press
3 front squats
10 rounds on the minute.
 Not too bad. 44s would be challenging.

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
51 calories
I hadn't done this workout in a while. Surprised myself with a PR.

Shin box progressions.

A two mile walk will happen later too.

Tim Babcock 10-21-2019 04:11 PM

Re: The Shed 'O Pain
 
10/21/19
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

5 sets of:
Trapbar Deadlift 1 rep 225#
30 seconds rest
DB Bench Press x 10 reps 40s
30 seconds rest
Inverted Neutral Grip Row x 8 reps
30 seconds rest

15 calories Rogue Echo Bike
2 ring muscle ups
15 kettlebell swings
3 rounds
9:54

1.5 mile walk after dinner. I'm slowly running out of daylight.

Tim Babcock 10-22-2019 03:24 PM

Re: The Shed 'O Pain
 
2 problems
10 push-ups
5 Goat Bag Swings
10 second 2-finger hang
10 pronators
5 rounds

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

Worked in:
5 sets of 1 Trapbar Deadlift @ 225#
10 sets of 10 pushups

Tim Babcock 10-23-2019 03:12 PM

Re: The Shed 'O Pain
 
10/23/19
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 Squats/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

5 sets of:
Trapbar Deadlift 1 rep 225#
30 seconds rest
Double KB Press x 5 reps 35s
30 seconds rest
Pronated Grip Strict Pull ups x 5 reps 20, 15, 10, 10, 0#
30 seconds rest

10 calories Rogue Echo Bike
15 kettlebell Swings
20 Double Unders
5 rounds
12:42

Tim Babcock 10-27-2019 08:25 AM

Re: The Shed 'O Pain
 
Drove down to the New Thursday night and climbed Friday with Lisa belaying. I climbed at Cotton Top. I did 9 pitches altogether. I attempted 3 goes at a nice 12a. It was pretty steep and kind of thuggy. It had some very cool moves. We also did some hiking and saw the fall leaves. Very nice. We drove home yesterday.

Saturday
I cleaned the Shed and worked in 5 sets of 1 Trapbar Deadlift @ 225#.

Today 10/27/19
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

5 sets of:
Trapbar Deadlift 1 rep 225#
30 seconds rest
2 TGUs 35, 53, 70, 53, 35#
30 seconds rest
Neutral Grip Pull ups x 3 reps
30 seconds rest

I was going to do some treadmill sprints but it wouldn't work. :(

Tim Babcock 10-28-2019 03:38 PM

Re: The Shed 'O Pain
 
12 problems
Worked in 100 push ups.
Deadlift x 1 145, 145, 195, 195, 225, 225, 225#

Tim Babcock 10-29-2019 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#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators

A.
5 sets of:
Trapbar Deadlift x 1 rep 225#
30 seconds rest
2 Ring Muscle ups
30 seconds rest
Ab Wheel Roll Outs x 5 reps +10#
30 seconds rest

B.
15 Calories
15 Kettlebell Swings 53#
15 Push ups
5 rounds
14:24

Shin box progressions

Tim Babcock 10-30-2019 03:34 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
Double KB Front Squat 35s, 35s, 44s
KB Floor Press 53s, 62s, 62s
Supinated Grip Pull up 10, 20, 30
Worked in 5 x 1 Trapbar Deadlift 225#

Tim Babcock 10-31-2019 02:58 PM

Re: The Shed 'O Pain
 
20 problems
Worked in 5 sets of 1 Trapbar Deadlift @ 225#
Also 100 push ups in sets of 5.
Had a good bouldering session. Sent all problems but one. I gave it 3 tries and moved on.

Tim Babcock 11-04-2019 04:35 PM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Jeff. Later-5 x 1 Trapbar Deadlifts @ 225#

Today 11/4/19
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

2 kettlebell cleans
1 kettlebell press
3 kettlebell front squats
10 rounds on the minute
35# Kettlebells (I used 44s on the last round.)

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

1 strict ring muscle up
1 Trapbar Deadlift @ 225#
10 Reverse Hypers on exercise ball
5 rounds

Tim Babcock 11-05-2019 05:28 PM

Re: The Shed 'O Pain
 
3 problems
10 push ups after each problem
10 second 2-finger hang
10 Pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9 15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -10#
3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 0#

Worked in:
5 sets of 1 Trapbar Deadlift @ 225#
12 additional sets of 10 pushups
Deep squat holds
A total of 200 push ups.

Tim Babcock 11-07-2019 05:41 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


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

Trapbar Deadlift @ 245#
30 seconds rest
Dumbbell Bench Press x 5 reps
30 seconds rest
Machine Row x 8 reps
30 seconds rest
5 rounds

Parent-Teacher conferences today. I worked out at the field house.

Tim Babcock 11-10-2019 08:11 AM

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

Today 11/10/19
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

5 sets of:
Trapbar Deadlift 1 rep 225#
30 seconds rest
2 TGUs 35, 53, 70, 53, 35#
30 seconds rest
Ring Muscle ups x 2 reps
30 seconds rest

Rogue Echo Bike Calories
Kettlebell Swings 53#
Push Ups
10-20-30-20-10
19:58

Tim Babcock 11-12-2019 09:11 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

Trapbar Deadlift 5 x 1 @ 225# -Felt relatively light today.

30 minute AMRAP
12 Calories of Echo Bike
12 Kettlebell Swings 53#
12 Goblet Squats 35#
12 Dumbbell Presses 25# DBs
Started each round on the 6 minutes. That gave me between 2-2:30 for rest.
5 rounds

30sec/30sec hang from pull up bar/rest

Tim Babcock 11-13-2019 05:53 PM

Re: The Shed 'O Pain
 
3 problems
15 push ups
10 second 2-finger hang
10 Pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 2 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9 15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -10#
3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 0#

Worked in:
5 sets of 1 Trapbar Deadlift @ 225#
5 sets of 5 ring dips

Tim Babcock 11-14-2019 04:06 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*

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:
Zercher Squats x 5 reps
30 seconds rest
Inverted Row x 8 reps
30 seconds rest
Double KB Floor Press x 8 reps
30 seconds rest

1 ring muscle up
1 Trapbar Deadlift
20 Flexbar Wrist Extensions
5 rounds

Tim Babcock 11-17-2019 07:58 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Jeff. No new problems. Repeated some of the blue and orange problems. Hopefully next week will bring new problems.

Today 11/17/19
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 Pronated 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 45#
10 Pronators

5 sets of:
Trapbar Deadlift x 1 @ 225#
30 seconds rest
Turkish Get Ups x 2 reps each arm 35, 53, 70, 53, 35#
30 seconds rest

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
Prescription: Perform one rep of each exercise, cycling through as many times as possible in 15 minutes.
On the minute…

Tim Babcock 11-19-2019 06:17 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*

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 45#
10 pronators

5 sets of:
Trapbar Deadlift x 1 @ 225#
Ring Muscle Up x 1 rep

15 Kettlebell Swings 53#
5 Goblet Squats 53#
5 Push Ups
10 rounds

Shinbox Progressions'

30/30 hang from rings for 5 minutes.

Tim Babcock 11-20-2019 05:11 PM

Re: The Shed 'O Pain
 
3 problems
10 push ups after each problem
10 second 2-finger hang
10 Pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 2 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9 15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -10#
3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 0#

Worked in:
5 sets of 1 Trapbar Deadlift @ 260# Felt heavy! I was hoping it would feel a little lighter.
18 additional sets of 6 pushups.
Deep squat holds

Tim Babcock 11-21-2019 04:01 PM

Re: The Shed 'O Pain
 
5 Goblet Squat/5 Bulgarian Goat Bag Swings 35
Strict Pronated 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
1 rounds

10 Turkish Get Ups @ 53#

100 Kettlebell Swings @ 53#
4:46

1 Trapbar Deadlift @ 225#
1 Ring Muscle Up
5 rounds

Not a lot of time tonight. Got everything done within 30 minutes.

Tim Babcock 11-24-2019 07:42 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Jeff. All the problems seemed hard. They either were or it was me. :confused:

Today 11/24/19
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog 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#
Strict Neutral Grip Pull ups x 5 reps 0, 10#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
2 rounds

5 sets of:
Trapbar Deadlift x 1 @ 225#
30 seconds rest
Turkish Get Ups x 1 reps each arm 62#
30 seconds rest

100 single arm kettlebell swings 44#

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

Shinbox Progressions'
30/30 hang from rings for 5 minutes.

Tim Babcock 11-26-2019 04:10 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*

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.
5 sets of:
Trapbar Deadlift x 1 rep 225#
30 seconds rest
One armed KB Floor Press x 5 reps 53, 53, 62, 62, 70#
30 seconds rest
Neutral Grip Pull Ups x 3 - 30, 25, 20, 15, 10#
30 seconds rest

B.
10 Calories
10 Kettlebell Swings
10 Push ups
5 rounds
9:28

Shin box progressions
30/30 hang from rings for 5 minutes.

Tim Babcock 11-28-2019 08:02 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered and Climbed at Shaker Rocks with Kent and Matt. Sent a nice V7. Collaborated with another older climber. We both sent. Fun.

Today 11/28/19
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog 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

2 Turkish Get Ups (one each arm) 35, 44, 53, 62, 70#
1 Trapbar Deadlift @ 225#
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1
10 kettlebell Swings 1-2
Rest 2-3
10 Push ups 3-4
10 Push ups 4-5
Rest 5-6
5 times through

30/30 hang from rings for 5 minutes.

Tim Babcock 11-29-2019 01:37 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*

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 1 @ 225#
Ring Muscle Up x 1
5 rounds

30 minute EMOM
1. 10 Kettlebell Swings 53#
2. 6 Neutral Grip Inverted Rows
3. 6 DB Goblet Squats 40#
4. 5 Ring Dips
5. 5 Ab Wheel Roll Outs
6. 1 15’ Rope Ascent
5 rounds

Tim Babcock 12-02-2019 03:41 PM

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

Today
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog 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

2 Turkish Get Ups (one each arm) 44, 53, 62, 70, 70#
1 Trapbar Deadlift @ 225#
5 rounds

3-1-2 Armor Complex 35# KBs
3 kb cleans
1 kb press
2 kb front squats
Every 45 seconds for 10 minutes.
14 rounds

Shin box progressions
30/30 hang from rings for 5 minutes.


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