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

Tim Babcock 12-13-2022 04:21 PM

Re: The Shed 'O Pain
 
Yesterday
Zone 2 Treadmill Walk 45 minutes
Ice barrel dip 1 minute 46 degrees

Today (12/13/22)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

10 TGUS/2 @ 35, 44, 53, 62, 70#
5 x 1 trapbar deadlifts 245#

30 Minute EMOM
10 KB Swings 62#
12 Push Ups
VMO Goblet Squats x 8 reps 40#
2 15’ rope ascents
50 single unders
6 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
Banded Hip Flexor Stretches
3 ring muscle ups

Ice Barrel 2 minutes 47 degrees

Tim Babcock 12-15-2022 04:18 PM

Re: The Shed 'O Pain
 
12/14/22
3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 1 Every 60 seconds
1. Open crimp on small Campus rung 3 sets of 3-6-9 seconds +10
2. 2-finger pocket 3 sets of 3-6-9 -20#
3. Closed Crimp 3 sets of 3-6-9 -35#

Worked in:
5 additional sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds

12/15/22
5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 45, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 45#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Trapbar Deadlift x 1 245# 5 sets
3 sets of:
Alternating Skater Squats x 8 each leg -20, -15, -10#
See Saw KB Press x 8 reps 35s
Neutral Grip Pull-ups x 8 reps

Rogue Echo Bike
10 minutes
121 calories, 3.78 miles

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups

Ice Barrel 2 minutes 48 degrees

Tim Babcock 12-18-2022 09:49 AM

Re: The Shed 'O Pain
 
Saturday 12/17/22
Bouldered at Rock Mill with Kent. Good day. Two new oranges and sent two older oranges. One I worked on hard last week.
1 mile walk on the treadmill.

Today (12/18/22)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 45, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Trapbar Deadlift x 1 245, 245, 245, 245, 245# (5 sets)
2-3-5-2-3-5-2-3
Elevated Split squat +44#
Floor Press 53, 62, 62#
TRX Inverted Row +35

Rogue Echo Bike
Tabata Protocol 49 calories

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups

Ice Barrel 3 minutes 49 degrees

Tim Babcock 12-20-2022 05:25 PM

Re: The Shed 'O Pain
 
Yesterday
Zone 2 Treadmill Walk 45 minutes
Ice barrel dip (quick plunge) 40 degrees

Today (12/13/22)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

10 TGUS/2 @ 35, 44, 53, 62, 70#
5 x 1 trapbar deadlifts 245# (1 at 265)

30 Minute EMOM
10 KB Swings 62#
15 Push Ups
Goblet Squats x 5 reps 60#
2 15’ rope ascents
50 single unders
6 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
Banded Hip Flexor Stretches
3 ring muscle ups

Ice Barrel 2 minutes 44 degrees

Tim Babcock 12-25-2022 05:55 PM

Re: The Shed 'O Pain
 
Friday
Zone 2 Treadmill Walk 45 minutes

Saturday 12/24/22
Bouldered at Rock Mill with Kent. Good day.

Today (12/25/22) Yes. It’s Christmas. Lisa and I are heading to Jefferson for a Mary and Jake family Christmas.
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 45, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Trapbar Deadlift x 1 225# (sets)
2-3-5-2-3-5-2-3
Elevated Split squat on BOSU Ball +44#
BOSU Ball Floor Press 53#
TRX Inverted Row +35

5 Minute EMOM
10 Wall Ball Shots 9-10’ target

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups

Ice Barrel Quick Dip 40 degrees

Tim Babcock 12-27-2022 09:37 AM

Re: The Shed 'O Pain
 
Yesterday
Zone 2 Treadmill Walk 45 minutes
Ice barrel dip (quick plunge) 40 degrees

Today (12/27/22)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

10 TGUS/2 @ 35, 44, 53, 62, 70#
5 x 1 trapbar deadlifts 225#

30 Minute EMOM
10 KB Swings 62#
5 dips
10 alternating jumping lunges
2 15’ rope ascents
50 single unders
6 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
Banded Hip Flexor Stretches
3 ring muscle ups

Ice Barrel 2 minutes

Tim Babcock 12-31-2022 06:25 PM

Re: The Shed 'O Pain
 
12/28/22
Climbed at Rock Mill with Kent and Justin

12/29/22
Zone 2 Treadmill Walk
Ice Barrel 2 minutes 44 degrees

Today -Birthday Benchmark Workout -56 on Saturday 31st
12/30/22
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
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
3 rounds

Yearly Benchmark Exercises
1. Trapbar Deadlift Max 305#
2. Turkish Gets Ups 1 @ 35, 44, 53, 62, 70 (not trying the 88 pound kettlebell, not worth the risk)
3. KB Clean & Press 3 w/35s, 2 w/44s, & 1 w/53s
4. KB Front Squats 5 @ 35s, 44s, 53s (53s were hard)
5. 10 kettlebell swings @ 88#
6. 3 ring muscle ups 0, 8, 20#
7. 3 attempts at a bar muscle up -fail
8. Max weight neutral grip pull-up 53# (I thought I would be able to do more, something to work on)
9. Max number of neutral grip pull-ups 12 (not bad)
10. Max number of push ups 30 without pausing
12. Rogue Echo Bike -Tabata Protocol, 52 calories (last year I got 52 calories too)

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
Ice Barrel 3 minutes @ 46 degrees

12/31/22
Climb at Rock Mill with Kent and Jeff. Sent a lot of good problems. Quickly sent an orange I tried on Wednesday.
2.2 mile walk later in the afternoon.

56th Birthday Benchmark Video
WFS
[url]https://www.youtube.com/watch?v=Y9AjxQmejoU[/url]

Tim Babcock 01-01-2023 04:58 PM

Re: The Shed 'O Pain
 
Sunday, January 1, 2023
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 45, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Trapbar Deadlift x 2 225# (3 sets)
2-3-5-2-3-5-2-3
Alternating Skater Squat -20, -10, 0
Dips
TRX Inverted Row +35

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
9:07

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups

Ice Barrel 46º 3 minutes

Tim Babcock 01-04-2023 04:21 PM

Re: The Shed 'O Pain
 
1/2/23
Zone 2 Treadmill Walk 45 minutes
Ice barrel 3 minutes 46º

Tuesday (1/3/23)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

10 TGUS/2 @ 35, 44, 53, 62, 70#
3 x 2 trapbar deadlifts 225#

30 Minute EMOM
10 KB Swings 62#
10 BOSU Ball Push-ups
5 goblet squats
2 15’ rope ascents
50 single unders
6 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
Banded Hip Flexor Stretches
3 ring muscle ups

Ice Barrel 2 minutes 46º

Wednesday
3 problems
10 Push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 2, Workout 1 Every 60 seconds
1. Open crimp on sloper Campus rung 4 sets of 3-6-9 seconds +35
2. 2-finger pocket 4 sets of 3-6-9 -20#
3. Closed Crimp 3 sets of 3-6-9 -35#

Worked in:
5 additional sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds

Tim Babcock 01-08-2023 11:37 AM

Re: The Shed 'O Pain
 
Thursday, 1/5/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 5 reps each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Trapbar Deadlift x 2 225# 3 sets
Skater Squats x 8 reps each leg -20, -10, 0,
60 seconds
KB Bench Press x 8 reps 53s
60 seconds
Neutral Grip Pull ups x 8 reps
60 seconds

Rogue Echo Bike
10 calories :37
20 calories 2:49
30 calories 5:52
20 calories 8:11
10 calories 9:44
1 minute between efforts

2 sets of 15 Reverse Hypers 120#
Banded Hip Stretches
3 ring muscle ups

Ice Barrel 1 minutes 46º

Saturday, 1/7/23
Bouldered at Rock Mill with Jeff and others. Sent the new purples, blues, and oranges. Also sent a new white. Finished by doing all the purples. Good day.

Sunday, 1/8/23
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 45, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Double KB Front Squats x 5 reps 35s
60 seconds
Double KB Press x 5 reps 35s
60 seconds
TRX Inverted Row x 5 reps +25#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds (On the Minute)

2 sets of 15 Reverse Hypers 120#
Banded Hip Stretches
3 ring muscle ups

Ice Barrel 3 minutes 50º


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