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

Tim Babcock 11-23-2018 12:38 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 second 2-finger hang -20, -20, -10, -10, 0#
10 pronators each arm
5 rounds

8 additional problems including a new one.
Worked in kettlebell press ladder 2-3-5-2-3-5-2-3. First 6 sets were done with two 35# kbs. Last two done with 44# kbs.

Tim Babcock 11-24-2018 09:58 AM

Re: The Shed 'O Pain
 
Agile 8

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 35#
3 rounds

Simple and Sinister Program
One-handed kettlebell swings
100 kettlebell swings - 10 reps on the minute alternating hands for 10 minutes. 100 total. 44# Tweaked my lower back a little. Finished with 2-handed swings.
10 Turkish get ups - 2 w/44#, 2 w/53#, 2 w/62#, 2 w/70#, 2 w/70#
All done in 20:35

VooDoo Flossing on Elbows.

Tim Babcock 11-25-2018 08:46 AM

Re: The Shed 'O Pain
 
Agile 8

5 rounds of Cindy with 5 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators each arm

Kettlebell Deadlift x 5 reps 53, 62, 70, 88, 88#
45 seconds
Strict Ring Muscle ups x 2 reps
45 seconds
Turkish Get Ups x 2 (1 each arm) 35, 44, 53, 62, 70#
45 seconds
5 rounds

Back loosened up and is feeling better.

Tim Babcock 11-26-2018 04:06 PM

Re: The Shed 'O Pain
 
3 problems
Push ups x 25 reps
2-finger hang 10 seconds -20, -10, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Sloper on RPTC: 5 sets of 3-6-9 25#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -12.5#
3. Open Crimp (Metolius small rung) 5 sets of 3-6-9 10#

Worked in KB Press Ladder 35# KBs 2-3-5-2-3-5-2-3 (last 2 sets at 44#)
Hip Mobility Drills
Hand Stand Holds (against wall)

Tim Babcock 11-27-2018 04:30 PM

Re: The Shed 'O Pain
 
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Pull ups x 6 reps
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

Simple and Sinister Program
Two-handed kettlebell swings
100 kettlebell swings - 10 reps on the minute 10 minutes. 100 total. 53# 7:03
10 Turkish get ups - 53#
All done in 12:20

Air-Dyne Load Indicator at 5.0
10 X (60s work + 60s rest)

Tim Babcock 11-28-2018 05:27 PM

Re: The Shed 'O Pain
 
3 problems
Push ups x 25 reps
2-finger hang 10 seconds -20, -10, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Sloper on RPTC: 3 sets of 3-6-9 0#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -12.5#
3. Open Crimp (Metolius small rung) 3 sets of 3-6-9 10#

Worked in...
Ring Dips 2-3-5-2-3-5-2-3
Deep Squat Holds
Hero Pose

Tim Babcock 11-29-2018 03:54 PM

Re: The Shed 'O Pain
 
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 each arm

Simple and Sinister Program
Two-handed kettlebell swings
100 kettlebell swings - 10 reps on the minute 10 minutes. 100 total. 62#
10 Turkish get ups - 62#
All done in 17:03

Air-Dyne Load Indicator at 5.5 (felt quite a bit harder than 5.0)
10 X (60s work + 60s rest)

Tim Babcock 12-02-2018 09:40 AM

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#


Simple and Sinister Program
Two-handed kettlebell swings
100 kettlebell swings - 6:59 53#
10 Turkish get ups - 53#
All done in 13:00

Air-Dyne Load Indicator at 5.5
10 X (60s work + 60s rest)

Hip Mobility Stretches

Tim Babcock 12-03-2018 04:02 PM

Re: The Shed 'O Pain
 
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 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

Simple and Sinister Program
One-handed kettlebell swings
100 kettlebell swings - 10 reps on the minute alternating hands for 10 minutes. 100 total. 35# 6:33
10 Turkish get ups - 2 w/35#, 2 w/44#, 2 w/53#, 4 w/70#,
All done in 13:55

20 double unders
10 push ups
4:55

10 pronators each arm
1 strict ring muscle up
Deep Squat Hold
5 rounds

Tim Babcock 12-05-2018 04:16 PM

Re: The Shed 'O Pain
 
3 problems
Push ups x 25 reps
2-finger hang 10 seconds -20, -10, 0#
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 1 EMOM
1. Sloper on RPF: 4 sets of 3-6-9 0#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -12.5#
3. Open Crimp (Metolius small rung) 4 sets of 3-6-9 10#

Worked in...
Double Kettlebell Press Ladder 35# 2-3-5-2-3-5-2-3 (Last 2 set w/45# KBs
Deep Squat Holds
Hero Pose
5 x 5 reps of Ab Wheel Roll Outs


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