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

Tim Babcock 12-19-2017 05:20 PM

Re: The Shed 'O Pain
 
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Double KB Deadlift 88#
Ring Dips
1 TGU each side 35, 44, 53, 62, 71, 62, 53, 44#

Air-Dyne
6 x (60s on 60s off)
12 minutes
Load Indicator: 5.5

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Right shoulder rolls
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up

20 wrist extension w/Flexbar
3 Cartwheels facing the other

Worked out with my daughter tonight. She's home from college for a month.:)

Tim Babcock 12-21-2017 09:16 AM

Re: The Shed 'O Pain
 
2 problems
10 push-ups w/red band around back
2-finger hang 5, 5, 5, 5, 5 seconds
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 3, Workout 2 EMOM
1. Open crimp on "slopey crimper" 5 sets of 3-6-9 +0#
2. 2 finger: 5 sets of 3-6-9 (large 2-finger) +2.5#
3. Full Crimp w/thumb support:5 sets -17.5

Worked in:
Kneeling KB Press 35# 2-3-5-2-3-5-2-3 (44# on last 2 sets) (25 total)
Deep Knee Bend to Kneeling to Standing
Deep squat holds
Bird Dogs
A few side planks

Tim Babcock 12-22-2017 10:10 AM

Re: The Shed 'O Pain
 
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

5 sets of:
Romanian Deadlift x 10 reps 88# KB
30 seconds rest
KB Floor Press x 10 reps 35, 44, 44, 53, 53# KBs
30 seconds rest
Supine Ring Rows x 6 reps
30 seconds rest

Air-Dyne
7 x (60s on 60s off)
12 minutes
Load Indicator: 5.5

10 strict ring muscle ups

Signed up for the free 10 day subscription to MWOD. Completed Day 1: Hip Hinge Archetype pt I
I will see if this will be useful to me before I spend money on it.

Tim Babcock 12-24-2017 09:58 AM

Re: The Shed 'O Pain
 
Yesterday:
Bouldered at Rock Mill with Jeff, Brad, and Kent. Busy!

Today:
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Landmine Deadlifts 115#, 125#, 135# + 45# bar
Ring Dips
Ab Wheel Roll Outs
1 TGU each side 35, 44, 53, 62, 71, 62, 53, 44#

Air-Dyne
8 x (60s on 60s off)
16 minutes
Load Indicator: 5.5

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Right shoulder rolls
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Left shoulder rolls
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing the other

I also did a little foam rolling on abductors.

Happy Holidays!

Tim Babcock 12-26-2017 11:03 AM

Re: The Shed 'O Pain
 
Yesterday
I needed a little exercise after eating a lot of cheesy potatoes yesterday.
THE WALK
You start at 0 degrees on a treadmill and go up by 1 degree every minute until you hit 15 degrees. Repeat the minute at 15 degrees and return to 0 degrees minute by minute reversing the process on the way up.
You must cover 3.2km (2mi). If you don't make 3.2km you've failed the test.
No running. Walking only.
No holding the rails of the treadmill.

Today
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

5 sets of:
Kettlebell Swings x 20 reps 35, 44, 53, 61, 61#
30 seconds rest
One-Armed Kettlebell Floor Press x 5 reps 35, 44, 53, 61, 61#
30 seconds rest
15’ rope ascent x 2
30 seconds rest

Air-Dyne
9 x (60s on 60s off)
18 minutes
Load Indicator: 5.5

Extra Credit
1 strict ring muscle up (did last rep w/8#)
kneeling hero pose
10 pronators each arm
5 rounds

Finished up with one attempt at a strict bar muscle up. Attempt successful.

Tim Babcock 12-28-2017 08:52 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill. Sent a blue I tried on Saturday. Very close to an orange. Maybe Sunday. Also took a 2 mile walk outside in the elements. Peaceful.

Today
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Hex-bar Deadlift 145#
Ring Dips
Ab Wheel Roll Outs
TGUs x 1 each side 35, 44, 53, 62, 71, 62, 53, 44#

Air-Dyne
10 x (60s on 60s off)
20 minutes
Load Indicator: 5.5
Difficult!

Tim Babcock 12-30-2017 10:43 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered with Jeff in the Shed. Sent all problems and worked in 50 push ups and 50 pronators.

Today
Jeff joined me for a workout before he went home.

Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Hex-bar Deadlift 145#
Kettlebell One-armed press 35#
Pull ups

B.
For time:
20 Wall Ball Shots
20 Kettlebell Swings 44#
15 Wall Ball Shots
15 Kettlebell Swings
10 Wall Ball Shots
10 Kettlebell Swings
5 Wall Ball Shots
5 Kettlebell Swings
6:58

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Right shoulder rolls
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up

20 wrist extension w/Flexbar
3 Cartwheels facing the other

Tim Babcock 01-01-2018 09:57 AM

Re: The Shed 'O Pain
 
Yesterday-Bouldered at Rock Mill with Jeff. Finally sent the orange I have been working on.

Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Hexbar RDL x 6 reps 145, 145, 145, 165#
Station 2 – Single-Leg Box Step-Up x 6 reps each leg w/20# vest
Station 3 – Supine Ring Rows x 8 reps

B.
Against a 3-minute running clock, climb as high as possible through the following ladder:
1 Thruster
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees…
…continuing to climb the ladder until 3 minutes is up.
Rest 3 minutes between sets, and complete a total of three sets.
35# KBs
1. 23 reps
2. 25 reps
3. 30 reps

1 strict ring muscle up
20 flexbar wrist extensions
deep squat hold
reclining hero pose
5 rounds

Happy New Year!

Tim Babcock 01-02-2018 11:03 AM

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 4, Workout 1 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9-12 +0#
2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) +2.5#
3. Full Crimp w/thumb support:3 sets of 3-6-9-12 -17.5#

Worked in:
Ring dips 2-3-5-2-3-5-2-3 (25 total)
Deep squat holds
Deep Knee Bend to Kneeling
Hero Pose

Tim Babcock 01-09-2018 05:03 PM

Re: The Shed 'O Pain
 
I think the Crossfit Discussion Board was down for about a week.

Workouts from 1/3/18 -1/9/18

January 3, 2018
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Hexbar Deadlfts 165#
One Arm KB Press Started with 35# through 2-3-5, finished with 44#
Ab Wheel Rollouts
TGUs x 1 each arm 35, 44, 53, 62, 71, 62, 53, 44#

AirDyne
5(60s work + 60s rest)
Load Indicator - 6.0

5 strict ring muscle ups + deep squat holds

January 4, 2018
2 problems
push-ups 5, 10, 15, 20, 25 reps
2-finger hang 5, 10, 10, 10, 10 seconds
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 4, Workout 2 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9-12 +0#
2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) +2.5#
3. Full Crimp w/thumb support:3 sets of 3-6-9-12 -17.5#

Worked in:
Deep squat holds
Deep Knee Bend to Kneeling

January 7, 2018
Yesterday
Bouldered at Rock Mill with Jeff and Brad. Sent some good problems. Fun.

Today
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 thoracic bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Three sets of:
Double KB Front Squat x 8 reps 35# KBs
Rest 45 seconds
Supine Stability Ball Leg Curls x 12 reps
Rest 45 seconds
L-Sit on parallettes x 45 seconds
(accumulate the time if you can’t do this in one effort)
Rest 45 seconds

B.
Three rounds for time of:
0.5 mile Air-dyne
25 push ups
25 Kettlebell Swings 44#
12:52

Extra Credit
1 strict ring muscle up
5 rolls
10 pronators each arm
5 rounds

January 8, 2018
2 problems
10 push-ups
2-finger hold 5, 10, 10, 10, 10 seconds
10 pronators
20 flexbar wrist extensions
5 rounds

7 additional problems
Worked in a dip ladder 2-3-5-2-3-5-2-3

Sent all established problems and set and sent a new problem on vertical wall.

January 9, 2018
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Hexbar Deadlfts 165#
One-armed Kettlebell Floor Press 35, 53, 62#
Ab Wheel Rollouts
TGUs x 1 each arm 35, 44, 53, 62, 71, 62, 53, 44#

AirDyne
6(60s work + 60s rest)
Load Indicator - 6.0

Tim Babcock 01-10-2018 06:26 PM

Re: The Shed 'O Pain
 
2 problems
10 push-ups
2-finger hang 5, 10, 10, 10, 10 seconds
10 pronators
20 Flexbar wrist extensions
5 rounds

A few additional problems. Taking it easy. Elbow is flaring up.

Tim Babcock 01-11-2018 04:26 PM

Re: The Shed 'O Pain
 
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Three sets of:
Bulgarian Split Squats x 8 reps each leg 25# Goblet Hold
Rest 45 seconds
Supine Ring Rows x 8 reps
Rest 45 seconds
Ring Dips x 2-3-5 ladder
Rest 45 seconds

B.
Kettlebell Cyclone 2 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM

1 strict ring muscle up
10 pronators each arm
15 second handstand hold against wall
5 rounds

Tim Babcock 01-13-2018 08:16 AM

Re: The Shed 'O Pain
 
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 10, 20#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

20 KBS
2 TGUs (1 each arm)
5 rounds
12:00 @ 53#

Tim Babcock 01-15-2018 08:52 AM

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

Today
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 10, 20#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
2-3-5-2-3-5-2-3
Hexbar Deadlift 165#
One-Arm Inverted Rows
Ring Dips
Ab Wheel

B.
All lifts are done right-handed without setting the bell down between moves.
1. 3 Swings
2. 3 Snatches
3. 3 Cleans and Presses
4. 3 Front Squats
5. 1 Reverse Get-up
6. Now switch hands and repeat the sequence on the left.
5 rounds.
I did this with a 35# kettlebell on the 90 seconds. 14:15

Rice Bucket Forearm workout for sore elbow.
11 minutes

Tim Babcock 01-17-2018 04:53 PM

Re: The Shed 'O Pain
 
2 problems
push ups 10, 12, 14, 16, 18
10 pronators
20 Flexbar wrist extensions
5 rounds

Maxipull hangboard routine
Sloper Campus Rung
5 minutes of 30 seconds on + 30 seconds rest
5 minutes rest
5 minutes of 30 seconds on + 30 seconds rest
5 minutes rest
5 minutes of 30 seconds on + 30 seconds rest
Worked in 2-3-5-2-3-5-2-3 ladder of KB Press 35# during rests

Rice bucket workout 11 minutes

Tim Babcock 01-18-2018 04:07 PM

Re: The Shed 'O Pain
 
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 10, 20#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Five sets of:
Hex Bar deadlift x 3 reps 165, 175, 185, 195, 205#
Rest 45 seconds
Supine ring row x 8 reps
rest 45 seconds
L-Sit w/parallettes 30 sec accumulated time
rest 45 seconds

B.
Kettlebell Cyclone 2-35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM
odd minutes 1 round
even minutes 2 rounds
15 rounds altogether

Extra Credit
1 strict ring muscle up
20 Flexbar wrist extensions
deep squat hold

Tim Babcock 01-21-2018 10:13 AM

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

Today
Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
7 strict pull ups
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
2-3-5-2-3-5-2-3
Hexbar Deadlift 185#
KB Floor Press 2-3-5 53, 2-3-4 62, 2-3 70#
Ab Wheel
1 TGU each arm 35, 44, 53, 62, 70, 62, 53, 44#

B.
All lifts are done right-handed without setting the bell down between moves.
1. 5 Swings
2. 5 Snatches
3. 5 Cleans and Presses
4. 5 Front Squats
5. 1 Reverse Get-up
6. Now switch hands and repeat the sequence on the left.
Try for 5 rounds.
35# KB on the 2 minutes. 19:08

1 strict ring muscle up
10 pronators each arm
deep squat hold
5 rounds

Rice Bucket Routine 11 minutes.

Tim Babcock 01-22-2018 05:28 PM

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

Maxipull hangboard routine
Sloper Campus Rung
5 minutes of 31 seconds on + 29 seconds rest
5 minutes rest
5 minutes of 31 seconds on + 29 seconds rest
5 minutes rest
5 minutes of 31 seconds on + 290 seconds rest
Worked in 2-3-5-2-3-5-2-3 ladder of ring dips during rests

Rice bucket workout 11 minutes

Tim Babcock 01-23-2018 04:33 PM

Re: The Shed 'O Pain
 
Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
7 strict pull ups
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Four sets of:
Front KB Squat x 6 reps 35# KBs
Rest 45 seconds
Double KB Press x 5 reps 35# KBs
Rest 45 seconds
Bar Pull Over x 3 reps
Rest 45 seconds

B.
Four rounds of:
25 double unders
10 Wall Ball Shots
20 kettlebell swings 44#
9:43

1 strict ring muscle up
20 Flexbar Wrist Extensions
deep squat hold
5 rounds

Tim Babcock 01-24-2018 04:55 PM

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

Maxipull hangboard routine
Sloper Campus Rung
5 minutes of 31 seconds on + 29 seconds rest
5 minutes rest
5 minutes of 31 seconds on + 29 seconds rest
5 minutes rest
5 minutes of 31 seconds on + 29 seconds rest
Worked in 2-3-5-2-3-5-2-3 ladder of ring dips during rests

Rice bucket workout 11 minutes

Tim Babcock 01-25-2018 04:18 PM

Re: The Shed 'O Pain
 
Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict neutral grip pull ups 6, 8, 10
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
2-3-5-2-3-5-2-3
Hexbar Deadlift 185#
KB Floor Press 2-3-5 53, 2-3-4 62, 2-3 70#
Ab Wheel

Air-Dyne
6 x (60s on 60s off)
12 minutes
Load Indicator: 6.0
Heart rate peaked at 151 BPM.

1 strict muscle up
banded wrist stretches

Tim Babcock 01-28-2018 09:28 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered with Jeff at Rock Mill. Fun. 3 new oranges.

Today
Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Three sets of:
Romanian Deadlift w/hexbar x 8 reps 185#
Rest 60 seconds
Single-Leg Hip Bridge x 10 reps each side
Rest 60 seconds
Single-Arm KB Row x 10 reps 53#
Rest 60 seconds

B.
Every 90 seconds, for 15 minutes (10 sets):
12 Russian Kettlebell Swings 53#
12 Push-Ups

C.
Two sets of:
Supine Ring Rows x 10 reps
Rest 60 seconds
Hollow Hold or Rock x 60 seconds (hands under butt)
Rest 60 seconds

Extra Credit
1 strict ring muscle 0, 0, 8, 8 , 10# added
20 Flexbar Wrist Extensions
Couch Stretch
5 rounds

Banded forearm stretch to finish up.

Nice day here in Ohio. I plan to take a walk this afternoon.

Tim Babcock 01-29-2018 04:38 PM

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

Maxipull hangboard routine
Sloper Campus Rung
5 minutes of 31 seconds on + 29 seconds rest
5 minutes rest
5 minutes of 31 seconds on + 29 seconds rest
5 minutes rest
5 minutes of 31 seconds on + 29 seconds rest
Worked in 2-3-5-2-3-5-2-3 ladder of ring dips during rests

Rice bucket workout 11 minutes

Tim Babcock 01-30-2018 04:39 PM

Re: The Shed 'O Pain
 
Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict neutral grip pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Hexbar Deadlift 185#
Floor Press 53-2-3-5, 62-2-3-5, 70#-2-3
Ab Wheel
TGU 1 rep each arm 35, 44, 53, 62, 70, 62, 53, 44#

Kettlebell Cyclone 44# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
10 minute EMOM
Felt heavy.

1 strict ring muscle up
20 Flexbar wrist extensions
banded forearm stretch
reclining hero pose
5 rounds

Tim Babcock 01-31-2018 04:36 PM

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

Maxipull hangboard routine
Sloper Campus Rung
5 minutes of 32 seconds on + 28 seconds rest
5 minutes rest
5 minutes of 32 seconds on + 28 seconds rest
5 minutes rest
5 minutes of 32 seconds on + 28 seconds rest
Worked in 2-3-5-2-3-5-2-3 ladder of ring dips during rests
Banded Forearm Stretch
Deep Squat Hold

Tim Babcock 02-01-2018 04:06 PM

Re: The Shed 'O Pain
 
Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – Hexbar Deadlift x 6 reps 185#
Minute 2 – KB Press x 6 reps 35# KBs
Minute 3 – Air Squats x 15 reps
Minute 4 – Kettlebell Swings x 15 reps 53#
Minute 5 – Strict Ring Muscle Up x 2 reps

B.
Air-Dyne
7 x (60s on 60s off)
14 minutes
Load Indicator: 6.0

20 Flexbar Wrist Extension while in deep squat hold
Banded forearm stretch
Negative part of a HSPU
5 rounds

Tim Babcock 02-04-2018 08:52 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill. 2 blue + 2 orange

Today
Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 Strict pull ups 0, 10, 20#
3 Arm Bars 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Single-Arm Single-Leg Romanian Deadlift 2-3-5 53#, 2-3-5 62#, 2-3 70#
One-armed KB Bench Press 2-3-5 35#, 2-3-5 44#, 2-3 53#
Strict Pull ups w/10 pounds

Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 10
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps
Minute 5 – AB Wheel Roll Outs x 10 reps

20 Flexbar wrist extensions
Banded Forearm Stretch
3 rounds

I think I'm fighting a bit of a cold.

Tim Babcock 02-05-2018 04:58 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
2-finger hang 5,5,5,10,10 seconds
10 pronators each arm

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 +0#
2. 2 finger: 3 sets of 3-6-9 (large 2-finger) +5#
3. Full Crimp w/thumb support:3 sets -20#

Worked in ring dips, 2-3-5-2-3-5-2-3

Tim Babcock 02-06-2018 04:04 PM

Re: The Shed 'O Pain
 
Warm Up:
7 Goblet Squats/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 Strict pull ups 0, 10, 20#
3 Arm Bars 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Every 90 seconds (3 sets of each):
Station 1 – Hex-bar Deadlift x 8 reps 185#
Station 2 – Reverse Snow Angels x 20 reps
Station 3 – Banded Glute Bridges x 30 reps

B.
For time:
40 Russian Kettlebell Swings 53#
50 Double Unders
30 Russian Kettlebell Swings
40 Double Unders
20 Russian Kettlebell Swings
30 Double Unders
7:47

1 strict muscle up
20 Flexbar Wrist Extension while sitting in deep squat
Banded Forearm stretch
5 rounds

Tim Babcock 02-07-2018 11:06 AM

Re: The Shed 'O Pain
 
3 TGUs each arm 35#
20 KBS 35#
2 TGUs each arm 44#
15 KBS 44#
1 TGU each arm 53#
10 KBS 53#
1 TGU each arm 62#
10 KBS 62#
1 TGU each arm 70#
10 KBS 70#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
5 rounds (Each round between each set of TGUs and Swings.

10 Minute EMOM
2 cleans
1 press
3 front squats
2 35# KBs

Tim Babcock 02-08-2018 04:35 PM

Re: The Shed 'O Pain
 
2 problems
Push ups 10, 15, 20, 15, 10
2-finger hang 5,7,8,9,10 seconds
10 pronators each arm

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 +0#
2. 2 finger: 3 sets of 3-6-9 (large 2-finger) +5#
3. Full Crimp w/thumb support:3 sets -20#

Worked in ring dips, (2-3-5) 0#-(2-3-5) +5#-(2-3)+10#

Tim Babcock 02-09-2018 09:22 AM

Re: The Shed 'O Pain
 
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 12, 14, 16 reps
Station 2 – Turkish Get-Ups x 4 reps (2 each side) 53#
Station 3 – Side Plank x 30 seconds each side

B.
Three rounds for time of:
50 Double Unders
6 Strict Pull-Ups
12 Kettlebell Snatches 44# (6 each arm)
9:50

20 Flexbar Wrist Extensions
Banded Forearm stretch
3 rounds

Tim Babcock 02-12-2018 04:38 PM

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

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
2-3-5-2-3-5-2-3
Hex-bar Deadlift 2-3-5@185, 2-3-5@205, 2-3@225#
One-armed KB Floor Press 2-3-5@53, 2-3-5@62, 2-3@70#
Ab Wheel Roll Out

B.
Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
Every 45 Seconds for 15 rounds

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

Tim Babcock 02-13-2018 04:37 PM

Re: The Shed 'O Pain
 
4 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang -20, -10, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 1 EMOM
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 0#
2. 2 finger: 4 sets of 3-6-9 (large 2-finger) +5#
3. Full Crimp w/thumb support:4 sets -20#

Worked in:
Ring dips 2-3-5-2-3-5-2-3 (25 total)
Deep squat holds
Deep Knee Bend to Kneeling

Tim Babcock 02-14-2018 04:09 PM

Re: The Shed 'O Pain
 
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

Five sets of:
Hex-bar Deadlift x 6 reps 195#
Rest 60 seconds
Kettlebell Swings x 15 reps 35, 44, 53, 62, 70#
Rest 60 seconds
Turkish Get-Up x 2 reps each arm 35, 44, 53, 62, 70#
Rest 60 seconds

1 strict ring muscle up
20 Flexbar Wrist Extensions
Banded Forearm Stretch
5 rounds

Tim Babcock 02-15-2018 04:15 PM

Re: The Shed 'O Pain
 
2 problems
12 push ups
2 finger hang 5-10 seconds
10 pronators each arm
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 2 EMOM
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 0#
2. 2 finger: 4 sets of 3-6-9 (large 2-finger) +5#
3. Full Crimp w/thumb support:4 sets -20#

Worked in:
Kettlebell Press 35# 2-3-5 44# 2-3-5-2-3 (25 total)
Deep squat holds
Deep Knee Bend to Kneeling

Tim Babcock 02-17-2018 12:16 PM

Re: The Shed 'O Pain
 
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Three sets of:
Bulgarian Split Squats x 10 reps each leg 25# DB
Rest 30 seconds after each leg
Medicine Ball Hamstring Curls x 20 reps
Rest 60 Seconds
Strict Ring Muscle Ups x 3 reps
Rest 60 seconds
B.
For time:
40 Wall Ball Shots
20 Box Jump-Up and Step Downs
30 Wall Ball Shots
15 Box Jump-Up and Step Downs
20 Wall Ball Shots
10 Box Jump-Up and Step Downs
13:30

Tim Babcock 02-19-2018 08:37 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Jeff. Fun. Close to a fun white problem up front. Maybe next time.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Three sets of:
Hex-bar Deadlift x 8 reps @ 195#
Rest 45 seconds
Inverted Rows x 8 reps
Rest 45 seconds
Ab Wheel Roll Outs x 10 reps
Rest 45 seconds
Reverse Snow Angels x 15 reps w/2.5# plates
Rest 45 seconds

B.
For time:
40 Double Unders
40 Kettlebell Swings 44#
40 Single Dumbbell Thrusters 40#
40 Kettlebell Swings 44#
40 Double Unders
11:37

5 scapular pull ups
20 Flexbar Wrist Extensions
Banded Forearm Stretch
3 rounds

Tim Babcock 02-20-2018 07:41 PM

Re: The Shed 'O Pain
 
3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang -20, 0, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 3, Workout 1 EMOM
1. Open crimp on "slopey crimper" 5 sets of 3-6-9 0#
2. 2 finger: 5 sets of 3-6-9 (large 2-finger) +5#
3. Full Crimp w/thumb support: 5 sets -20#

Worked in:
Ring dips 2-3-5-2-3-5-2-3 (25 total)
Deep squat holds
Deep Knee Bend to Kneeling

Tim Babcock 02-22-2018 08:46 AM

Re: The Shed 'O Pain
 
2 problems
TGUs 3 @ 35#, 3 @ 44#, 2 @ 53#, 2 @ 62#, 1 @ 70# each arm
10 second 2 finger hang
10 pronators each arm

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 3, Workout 2 EMOM
1. Open crimp on "slopey crimper" 5 sets of 3-6-9 0#
2. 2 finger: 5 sets of 3-6-9 (large 2-finger) +5#
3. Full Crimp w/thumb support: 5 sets -20#

Worked in:
10 sets of 10 push ups
Deep squat holds
Deep Knee Bend to Kneeling
Stretching
Balancing on a parallette


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