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

Tim Babcock 02-25-2018 08:53 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Jeff. Fun. We even sent a black problem.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 50# (used my new sandbag)
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.
Four sets of:
Hexbar Deadlift x 6 reps
Rest 45 seconds
Single-Arm Kettlebell Strict Press x 6 reps each arm 35#
Rest 45 seconds
Sandbag Alternating Reverse Lunges x 5 reps each leg 50#
Rest 45 seconds

B.
Five rounds for time of:
12 Push Presses (w/50# Sandbag)
12 Kettlebell Swings (24 kg)
7:25

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

Tim Babcock 02-26-2018 07:49 PM

Re: The Shed 'O Pain
 
3 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 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) +5#
3. Full Crimp w/thumb support: 3 sets of 3-6-9-12-35#

Worked in:
Ring dips 2-3-5-10#2-3-5-20#2-3 (25 total)
Deep squat holds
Deep Knee Bend to Kneeling

Tim Babcock 02-27-2018 05:39 PM

Re: The Shed 'O Pain
 
7 Goblet Squat/7 Bulgarian Goat Bag Swings 0, 25, 30#
Strict Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3 Ladder
Deadlift 88# KB
One-arm Kettlebell Floor Press 2-3-5/53#, 2-3-5/62#, 2-3/70#
Ab Wheel Roll Outs

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

20 Flexbar Wrist Extensions
Banded Forearm Stretch
20 Bird dogs
Side Plank x 30 seconds each side
3 rounds

Back is acting up again. Hopefully it will be alright in a few days. I took it easy today.

Tim Babcock 02-28-2018 05:29 PM

Re: The Shed 'O Pain
 
3 problems
15 push ups
10 second 2 finger hold -20, -20, -10, -10, 0#
10 pronators each arm
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 ring dips during rests
Also did some banded forearm stretches.

Tim Babcock 03-01-2018 04:03 PM

Re: The Shed 'O Pain
 
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

10 Swings 53#
1+1 Get Up 53#
10 Push Ups
X5

10 Swings 53#
1 Tactical Pull Up 35#
10 Push Ups
X5

Took my time and kept an eye on my back. Felt pretty good.

Tim Babcock 03-04-2018 08:08 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Jeff. Nothing too hard. Fun.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
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):
Station 1 – One-legged Romanian Deadlift X 12 reps -2 25# DBs
Station 2 – Ab-Wheel Roll-Outs x 10 reps
Station 3 – Inverted Ring Rows x 8 reps

B.
Five rounds for time of:
18 Kettlebell Swings 53#
12 Alternating Reverse Lunges -50# sandbag
0.25 mile Air-Dyne
16:07

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

Tim Babcock 03-05-2018 04:49 PM

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

10 Campus Board Laps on the 90 seconds. 4 on the Metolius rungs and 6 on sloper rungs.
Worked in dip ladder. 2-3-5-2-3-5-2-3

Tim Babcock 03-06-2018 03:57 PM

Re: The Shed 'O Pain
 
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

5 swings (R) 53#
5 push ups
@top of next minute
5 swings (L) 53#
5 push ups
X 30 minutes

Tim Babcock 03-08-2018 04:26 PM

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

TGUs X 2 reps 35, 44, 53, 62, 70#
30-60 seconds
Campus on Sloper Rungs X 2 laps
30-60 seconds
Ring Dips X 5 reps
30-60 seconds
5 rounds

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

1 strict muscle up
20 Flexbar Wrist Extensions
Reclining Hero Pose
5 rounds

Tim Babcock 03-11-2018 08:49 AM

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

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
Banded Cat Cow
Bench Piriformis
Couch with Lateral Bend
Side Plank x 15 seconds
3 rounds

1. Hip Thrusts x 12 reps 50# Sandbag
2. Ab Wheel x 10
3. One-armed Floor Press x 10 R 53#
4. One-armed Floor Press x 10 L 53#
5. Alt Reverse Lunges x 10 reps 2-25# DBs
6. Strict Ring Muscle Ups x 2
30 minute EMOM (5 sets each)

Air-Dyne
(30 seconds on + 30 seconds rest X 20) @ Load Indicator 5.5 (last 2 on 7.0)

3 kipping pull ups (starting to get ready for Murph on Memorial Day)
20 Flexbar Wrist Extensions
5 rounds

Banded Forearm Stretch

Tim Babcock 03-12-2018 03:37 PM

Re: The Shed 'O Pain
 
3 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 1, Workout 1 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 -10#
2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) +0#
3. Variable Depth Edge Rail: 3 sets of 3-6-9 +10#

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

Tim Babcock 03-13-2018 03:09 PM

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

One-legged Romanian Deadlift x 5 reps each legs 35, 35, 35, 44, 44# KB
30-60 seconds
Ring Dips x 6 reps
30-60 seconds
Plank x 45 seconds w/50# sandbag on back (tough!)
30-60 seconds
5 rounds

10 swings + 10 push ups EMOTM for 10 minutes 53# kettlebell

1 strict ring muscle up
20 Flexbar Wrist Extension
Deep squat hold
5 rounds

Tim Babcock 03-14-2018 02:58 PM

Re: The Shed 'O Pain
 
3 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 1, Workout 2 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 -10#
2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) +0#
3. Variable Depth Edge Rail: 3 sets of 3-6-9 +10#

Worked in:
Deep squat holds
Deep Knee Bend to Kneeling
Hero Pose
Balance on Parallette

Tim Babcock 03-15-2018 03:10 PM

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

TGUs x 2 reps 35, 44, 53, 62, 70#
30-60 seconds rest
One-Armed Kettlebell Presses x 5 reps 35#
30-60 seconds rest
Ab Wheel x 10 reps
30-60 seconds rest

15 kettlebell swings 44#
5 goblet squats 44#
5 push ups
10 rounds
13:53
Always a tough one.

Tim Babcock 03-18-2018 08:20 AM

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

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
Banded Cat Cow
Bench Piriformis
Couch with Lateral Bend
Side Plank x 15 seconds
3 rounds

A.
Four sets of:
Goblet Squats x 10 reps 53#
Rest 45 seconds
Supine Ring Rows x 10 reps
Rest 45 seconds
Plank from Elbows x 45 seconds w/ 50# sandbag on back
Rest 45 seconds
B.
For time:
30 Kettlebell Swings 53#
50 Double Unders
24 Kettlebell Swings
50 Double Unders
18 Kettlebell Swings
50 Double Unders
8:00

Tim Babcock 03-19-2018 03:41 PM

Re: The Shed 'O Pain
 
3 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 Every 45 seconds
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 -10#
2. 2 finger: 4 sets of 3-6-9 (large 2-finger) +0#
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +10#

Worked in:
Deep squat holds
Deep Knee Bend to Kneeling
Hero Pose
Balance on Parallette

Tim Babcock 03-20-2018 03:04 PM

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

Five sets of:
Hex bar Deadlift x 3 reps 205#
Rest 60 seconds
One-armed Kettlebell Floor Press x 5 reps each arm 44, 53, 53, 62, 62#
Rest 60 seconds
Ab Wheel Roll Outs x 10 reps
Rest 60 seconds

5 rounds of:
Kettlebell Swings x 12 reps 53#
Kettlebell Push Press x 9 reps 35# KBs
Burpees x 6 reps
11:28

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

Tim Babcock 03-21-2018 02:12 PM

Re: The Shed 'O Pain
 
3 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 2 Every 45 seconds
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 -10#
2. 2 finger: 4 sets of 3-6-9 (large 2-finger) +0#
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +10#

Worked in:
Deep squat holds
Deep Knee Bend to Kneeling
Hero Pose

Tim Babcock 03-22-2018 03:11 PM

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

TGUs x 2 reps each arm 35, 44, 53, 62, 70#
60 seconds
Kettlebell Swings x 20 reps 53#
60 seconds
Strict Pull Ups x 3 -20, 25, 30, 35, 40#
60 seconds
5 rounds

10 Push ups
15 Air Squats
5 rounds
4:43

Tim Babcock 03-23-2018 06:33 AM

Re: The Shed 'O Pain
 
3 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 3, Workout 1 Every 45 seconds
1. Open crimp on "slopey crimper" 5 sets of 3-6-9 -10#
2. 2 finger: 5 sets of 3-6-9 (large 2-finger) +0#
3. Variable Depth Edge Rail: 5 sets of 3-6-9 +10#

Worked in:
Ring Dips 2-3-5-2-3-5-2-3
Deep squat holds
Deep Knee Bend to Kneeling
Hero Pose
Balance on Parallette

Tim Babcock 03-25-2018 02:50 PM

Re: The Shed 'O Pain
 
Had a nice weekend with friends and the wife. We stayed in a cabin near Hocking Hills.

10 Swings 35, 44, 53, 62, 70#
1+1 Get Up 35, 44, 53, 62, 70#
10 Push Ups
X5

10 Swings 53#
1 strict ring muscle up
10 Push Ups
X5

Did an additional strict ring muscle up and a strict bar muscle up. Slowly moved through each exercise and rounds focusing on form.

Tim Babcock 03-27-2018 03:32 PM

Re: The Shed 'O Pain
 
7 Goblet Squat/7 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Hex-Bar Deadlift x 5 reps 205#
30-60 seconds
Inverted Rows x 6 reps
30-60 seconds
Ab Roll Outs x 10 reps
30-60 seconds
5 rounds

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Double Kettlebell Presses 35# KBs
10 Push-Ups
20 Kettlebell Swings 53#
4 rounds

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

Tim Babcock 03-30-2018 07:25 AM

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

Today
A.
Three rounds for time:
0.5 mile Air-Dyne
21 Kettlebell Swings 53#
12 Burpees
10:43
Rest until relatively recovered, and then…

B.
Three sets of:
Single-Leg Deadlift x 6 reps each leg 50# sandbag
Rest 30-60 seconds
Barbell Glute Bridges x 8 reps 80#
Rest 30-60 seconds
Side Plank x 45 seconds each side
Rest 30-60 seconds

1 strict ring muscle up (last one w/8# medicine ball)
10 pronators each arm
deep squats stretch w/15# plate
5 rounds

Tim Babcock 03-31-2018 04:53 PM

Re: The Shed 'O Pain
 
Bouldered with Jeff, Norm, and others at Rock Mill. Fun.

Later this evening...
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 2 miles. If you don't make 2 miles you've failed the test.
No running. Walking only.
Weight vest - 10kg for men, 6kg for women. [B]I didn't use any extra weight.[/B]
No holding the rails of the treadmill.
My heart rate topped out at 157 bpm. Speed was 4 mph.
I need to do this more often.

Tim Babcock 04-01-2018 07:20 AM

Re: The Shed 'O Pain
 
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Five sets of:
Hex-bqr Deadlift x 1 225#
Rest 45 seconds
Ring Rows x 6 reps
Rest 45 seconds
Ab Wheel Roll Out x 10 reps
Rest 45 seconds

B.
Round one: 20 swings + 20 Push-ups w/each kettlebell 35, 44, 53, 62#
Round two: 15 swings + 15 Push-ups w/each kettlebell 35, 44, 53, 62#
Round three: 10 swings + 10 Push-ups w/each kettlebell 35, 44, 53, 62#
Round four: 5 swings + 5 Push-ups w/each kettlebell 35, 44, 53, 62#
200 swings + 200 push-ups total
26:15

Deep squat stretch w/15# plate
20 Flexbar Wrist Extensions
3 rounds

Tim Babcock 04-02-2018 08:05 AM

Re: The Shed 'O Pain
 
2 problems
10 Push ups
Hexbar Deadlift x 1 rep 225
10 second 2-finger hang -20, -20, -10, -10#, 0#
10 pronators
3 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 -10#
2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) +0#
3. Variable Depth Edge Rail: 3 sets of 3-6-9-12 +10#

Worked in:
Ring Dips 2-3-5-2-3-5-2-3
Deep squat holds
Deep Knee Bend to Kneeling
Hero Pose
Balance on Parallette

Tim Babcock 04-03-2018 04:17 PM

Re: The Shed 'O Pain
 
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Goblet Squat x 6 reps 53#
Station 2 – Bottom’s up Press (Left) x 8 reps 20#
Station 3 – Goblet Squat x 6 reps 53#
Station 4 – Bottom’s up (Right) x 8 reps 20#
Station 5 – Prone Plank Hold x 45 seconds
B.
Four sets of 3-minute sprints of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.
9 rounds + 15 reps

Tim Babcock 04-04-2018 03:05 PM

Re: The Shed 'O Pain
 
2 problems
Push ups 10, 12, 14, 16, 18
Hexbar Deadlift x 1 rep 225
10 second 2-finger hang -20, -20, -10, -10#, 0#
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 -10#
2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) +0#
3. Variable Depth Edge Rail: 3 sets of 3-6-9-12 +10#

Worked in:
Ring Dips 2-3-5-2-3-5-2-3
Deep squat holds
Deep Knee Bend to Kneeling
Hero Pose
Balance on one foot with eyes closed

Tim Babcock 04-05-2018 03:26 PM

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

A.
5 sets of:
Deadlift x 1 reps 225#
30 seconds
TGUs x 1 each arm 35, 44, 53, 62, 70#
30 seconds
One-armed Kettlebell Floor Press x 5 reps 53, 53, 62, 62, 70#
30 seconds

B.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 0.20 mile on the Air-Dyne
Minute 2 – 15 Kettlebell Swings
Minute 3 – 8 Sandbag Thrusters
Minute 4 – 15 Push-Ups

5 minute EMOM
1 strict ring muscle up
10 Flexbar Wrist Extensions

Tim Babcock 04-08-2018 07:59 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rockmill w/Jeff

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
5 minute EMOM
Hexbar Deadlift x1 rep 225#

B.
Three sets of:
Dumbbell Reverse Lunges x 20 steps
Rest 60 seconds

C.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Kettlebell Swings 53#
5 rounds

Rest 90 seconds, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
5 Cyclone KB Complex 35# KBs (double swing, double clean, double swing, see-saw press, double front squat)
10 Box Jumps
4 rounds

Rest 90 seconds, and then…

E.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push-ups
10 Air Squats
7 rounds

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

Tim Babcock 04-09-2018 04:44 PM

Re: The Shed 'O Pain
 
3 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 1, Workout 1 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 -5#
2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) +5#
3. Variable Depth Edge Rail: 3 sets of 3-6-9 +15#

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

Tim Babcock 04-10-2018 03:00 PM

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

Every minute, on the minute, for 15 minutes:
Minute 1 – Hexbar Deadlift x 1 rep 240#
Minute 2 – Ab Wheel Roll Out x 10 reps
Minute 3 – Strict Pull-Ups x 5 reps w/10#

For time:
Air-Dyne x 1 mile
75 Kettlebell Swings 53#
50 Single DB Thrusters 40#
12:51

Tim Babcock 04-12-2018 03:20 PM

Re: The Shed 'O Pain
 
2 problems
10 push-ups
TGUs 3-35#, 3-44#, 2-53#, 2-62#, 1-70# each arm
Hexbar Deadlift x 1 rep 225#
10 second 2-finger hang -20, -20, -10, -10, 0#
10 pronators each arm
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 2 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 -5#
2. 2 finger: 3 sets of 3-6-9 (large 2-finger) +5#
3. Variable Depth Edge Rail: 3 sets of 3-6-9 +15#

Worked in:
Deep squat holds
Hero Pose

Tim Babcock 04-13-2018 09:32 AM

Re: The Shed 'O Pain
 
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Four sets of:
Against a 4 minute running clock, complete:
25 Kettlebell Swings (24 kg)
Run 200 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets
75, 82, 91, 100 double unders
B.
Five sets of:
Hexbar Deadlift x 1 rep 225#
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

Tim Babcock 04-15-2018 07:46 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rockmill w/Jeff

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

A.
Three sets of:
Turkish Get-Ups x 2 reps each arm 44, 53, 62#
Rest 60 seconds
Goblet Squats x 10 reps
Rest 60 seconds
Kettlebell Swings x 20 reps 44, 53, 62#
Rest 60 seconds
Ab Wheel Roll Outs x 15 reps
Rest 60 seconds

B.
5 sets of:
Hexbar Deadlift x 1 rep 225#
30 seconds rest
Strict Ring Muscle Up x 1 reps
30 seconds rest
Flexbar Wrist Extensions x 20 reps
30 seconds rest
Deep Squat Hold x 30 seconds
30 seconds rest

Tim Babcock 04-16-2018 03:50 PM

Re: The Shed 'O Pain
 
3 problems
10 push ups
1 hexbar deadlift @ 225#
10 seconds 2-finger hang -20, -20, -10, -10, 0
10 pronators each arm
5 rounds

Worked on a new problem for 15 minutes.

Tim Babcock 04-17-2018 03:10 PM

Re: The Shed 'O Pain
 
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 7 reps 0, 10, 20#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Four sets of:
KB Floor Press x 6 reps 53, 53, 62, 62#
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
Ring Rows x 10 reps
Rest 45 seconds

B.
5 sets each of:
20 Kettlebell Swings 53#
20 Push-Ups
8:26

1 strict ring muscle up
20 Flexbar wrist extensions
couch stretch
5 rounds

Tim Babcock 04-18-2018 04:09 PM

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

Worked new problem for 10 minutes. No progress.

Packed for NRG trip.

Tim Babcock 04-19-2018 04:15 PM

Re: The Shed 'O Pain
 
A very short warm up:
A few get ups with light weight.
A few KB snatches with 35#

20 kettlebell swings 53, 53, 53, 53, 62#
1 TGU each side 53, 53, 53, 53, 62#
5 rounds

1 hexbar deadlift 225#
deep squat hold
5 rounds

Heading to New River Gorge for a climbing trip with friends. Time to get some sun and forget about work for awhile.

Tim Babcock 04-22-2018 04:13 PM

Re: The Shed 'O Pain
 
Back from NRG climbing trip. Good time with friends and lots of good sends. I even sent 2 5.12a climbs. I am pleased with my climbing fitness.


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