CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

Tim Babcock 09-24-2022 08:33 AM

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

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 2 Every 60 seconds
1. Campus Rung by Door: 5 sets of 3-6-9 -0, 5, 10, 15, 20#
2. 4 finger (RPTC): 5 sets of 3-6-9 +35
3. Full Crimp (RPTC) 56 sets of 3-6-9 -35#

Worked in 10 sets of 10 band pull aparts and deep squat holds. 5 sets of 10 additional push ups.

Pleasant in the Shed this morning. Good conditions for bouldering. I sent an old problem that I once considered the hardest problem on my wall.

Tim Babcock 09-25-2022 10:41 AM

Re: The Shed 'O Pain
 
Sunday 9/25/22
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 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

6 sets of:
Trapbar Deadlift x 1 225# x 5 sets
KB Front Squats x 4 reps 35s
60 seconds
Dips x 4 reps
60 seconds
Neutral Grip Pull ups x 4 reps +20, 20, 15, 10, 5, 0#
60 seconds

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
15:15

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

Ice Barrel 5 minute 54 degrees

Tim Babcock 09-27-2022 03:27 PM

Re: The Shed 'O Pain
 
Yesterday 9/26/22
Zone 2 walk on the treadmill. 45 minutes

Today
3 problems
10 push ups
10 second 2-finger hold
10 pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. Campus Rung by Door: 3 sets of 3-6-9 -0, 10, 20#
2. 4 finger (RPTC): 5 sets of 3-6-9 +35
3. Full Crimp (RPTC) 56 sets of 3-6-9 -35, -25, -15#

Worked in 10 sets of 10 band pull aparts and deep squat holds. 7 sets of 10 additional push ups.

Tim Babcock 10-02-2022 04:27 PM

Re: The Shed 'O Pain
 
Wednesday 9/28/22
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 reps

2 TGUs each arm
20 kettlebell swings
35, 44, 53, 62, 70#
5 rounds

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

Friday 9/30/22
Climb at New River with Kent
Mrs. Fieldís Follies 5.8
Kinesthetica 10c
Hepatitis C 10d
Barb Wire 11c (took 2 goes to sent)
Badass Tattoo 10b

Got rained out for the rest of the weekend. Went home Saturday.

Saturday 10/1/22
2 mile walk

Sunday 10/2/22
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 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35#
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 1 225# x 5 sets
Alternating Reverse Lunges x 16 reps 25# DBs (50#)
60 seconds
Double KB Bench Press x 8 reps 44s, 53s, 53s
60 seconds
Neutral Grip Pull ups x 8 reps
60 seconds

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
14:23

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

Ice Barrel 5 minute 54 degrees

1.5 mile walk in the evening.

Tim Babcock 10-04-2022 03:49 PM

Re: The Shed 'O Pain
 
10/3/22
Zone 2 walk on the treadmill. 45 minutes

10/4/22
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

TGUs 2 @ 35, 44, 53, 62, 70#
5 x 1 trapbar deadlifts 225#

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

2 sets of 15 Reverse Hypers 120#
Hip Stretches

Ice Barrel
5 minutes/52 degrees

Tim Babcock 10-06-2022 04:23 PM

Re: The Shed 'O Pain
 
10/5/22
3 problems
10 push ups
10 second 2-finger hold
10 pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 1 Every 60 seconds
1. Campus Rung by Door: 3 sets of 3-6-9-12 0, 10, 20#
2. 4 finger (RPTC): 3 sets of 3-6-9-12 35#
3. Full Crimp (RPTC) 3 sets of 3-6-9-12 -35#

Worked in 10 sets of 10 band pull aparts, deep squat holds, and 7 sets of 10 push ups.

10/6/22
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
Trapbar Deadlift x 1 225# (5 sets)
Goblet Squats x 6 reps 60#
60 seconds
KB Press x 6 reps each arm 35#
60 seconds
TRX Inverted Row x 6 reps 35#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:04

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

Ice Barrel 5 min
50 degrees

Tim Babcock 10-09-2022 02:45 PM

Re: The Shed 'O Pain
 
Friday 10/7/22
2.5 mile walk

Saturday 10/8/22
Climbed at Rock Mill Kent and others.
3 mile walk in the evening.

Sunday 9/4/22
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 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 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:
Trapbar Deadlift x 1 225#
Skater Squat x 5 reps each leg
60 seconds
DB Bench Press x 5 reps 53, 60, 60, 60, 60#
60 seconds
Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds on the 2 minutes. All out effort

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

Bike ride on New London Rails to Trails-4.5 miles
Beautiful Fall Day.

Tim Babcock 10-11-2022 04:41 PM

Re: The Shed 'O Pain
 
10/10/22
Zone 2 walk on the treadmill. 35 minutes

10/11/22
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

TGUs 2 @ 35, 44, 53, 62, 70#
5 x 1 trapbar deadlifts 225#

30 Minute EMOM
10 KB Snatches (5 each arm) 35#
5 dips
14 alternating jumping lunges
2 15í rope ascents
50 single unders
7 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
Hip Stretches

Ice Barrel
5 minutes/50 degrees

Tim Babcock 10-13-2022 04:34 PM

Re: The Shed 'O Pain
 
10/12/22
2 problems
10 push ups
10 second 2-finger hold
10 pronators
5 rounds

10 second Lock Off on large sloper campus rung -35#
Alternating arms on the minute. 10 minutes.

Worked in 5 sets of 10 band pull aparts and 5 sets of 10 push ups.

10/13/22
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Trapbar Deadlift x 1 225# (5 sets)
Goblet Squats x 3 reps 60#
60 seconds
KB Press x 3 reps each arm 35, 35, 35, 35, 45, 45, 45, 45#
60 seconds
TRX Inverted Row x 3 reps 50#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:34

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

Ice Barrel 1 min
53 degrees

Tim Babcock 10-16-2022 07:06 AM

Re: The Shed 'O Pain
 
Friday 10/14/22
2.2 mile walk

Saturday 10/15/22
Climbed at Rock Mill Kent and others. Sent a white. 1 orange, and 2 blues.
3 mile walk in the evening.

Sunday 10/16/22
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 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35#
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 1 225# 5 sets
Skater Squat x 8 reps each leg
60 seconds
KB Bench Press x 8 reps 53#
60 seconds
Neutral Grip Pull ups x 8 reps
60 seconds

Rogue Echo Bike
10 calories :37
20 calories 2:45
30 calories 5:47
20 calories 8:08
10 calories 9:45
1 minute between efforts

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

Tim Babcock 10-20-2022 02:42 PM

Re: The Shed 'O Pain
 
10/17/22
Zone 2 walk on the treadmill. 30 minutes

10/18/22
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

TGUs 2 @ 35, 44, 53, 1 @ 62, 70# each arm

10 Minute EMOM
10 kettlebell swings
1 ring muscle up
10 rounds

Couch stretch
I currently have a bad cold. I could barely talk today.

10/19/22
4 problems
push ups x 10
10 second 2-finger hold
10 pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. Campus Rung by Door: 3 sets of 3-6-9 0, 10, 20#
2. 2 finger (RPTC): 3 sets of 3-6-9 -35, -25, -15#
3. Full Crimp (RPTC) sets of 3-6-9 -35#

Worked in 10 sets of 10 band pull aparts and deep squat holds. 7 sets of 10 additional push ups.

10/20/22
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
Trapbar Deadlift x 1 225# 5 sets
Goblet Squat x 6 reps 60#
60 seconds
KB Press x 6 reps 35#
60 seconds
TRX Inverted Row x 6 reps +25#
60 seconds

2 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups

Tim Babcock 10-23-2022 03:32 PM

Re: The Shed 'O Pain
 
Friday 10/21/22
1.2 mile walk

Saturday 10/22/22
Climbed at Rock Mill Kent and others. Sent 1 new orange and 1 new blue. Made good progress on a black. I havenít unlocked the last moves.
1.5 mile walk in the evening with Lisa

Sunday 10/23/22
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 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35#
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 1 225# 5 sets
Alternating Reverse Lunges x 8 reps each leg 25# DBs
60 seconds
Dips x 8 reps
60 seconds
Neutral Grip Pull ups x 8 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
9:36

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

2.2 mile walk in the evening.

Tim Babcock 10-25-2022 03:37 PM

Re: The Shed 'O Pain
 
10/24/22
3 mile walk

10/25/22
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

TGUs 2 @ 35, 44, 53, 62, 70#
5 x 1 trapbar deadlifts 225#

30 Minute EMOM
10 KB Swings 62#
10 chaos push ups
ATG Lunges x 10 reps 35# KB
2 15í rope ascents
50 single unders
7 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
Couch Stretch
Butterfly Stretch

Tim Babcock 10-27-2022 04:57 PM

Re: The Shed 'O Pain
 
10/26/22
4 problems
push ups x 10
10 second 2-finger hold
10 pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 2 Every 60 seconds
1. Sloper Campus Rung w/dowel 4 sets of 3-6-9 +35#
2. 2 finger (RPTC): 4 sets of 3-6-9 -35#
3. Full Crimp (RPTC) 4 sets of 3-6-9 -35#

Worked in 10 sets of 10 band pull aparts and deep squat holds. 5 sets of 5 dips.

10/27/22
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35#
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 1 225# 5 sets
Goblet Squat x 8 reps 60#
60 seconds
KB Press x 8 reps 35#
60 seconds
TRX Inverted Row x 8 reps +10#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:30

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

Tim Babcock 10-30-2022 04:43 PM

Re: The Shed 'O Pain
 
Saturday 10/29/22
Climbed at Rock Mill Kent and Jeff. One new purple and blue.

Sunday 10/30/22
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 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Trapbar Deadlift x 1 225# 5 sets
Double KB Front Squat x 3 reps
30 seconds
Single DB Bench Press x 3 reps each arm
30 seconds
Neutral Grip Pull ups x 3 reps +20#
30 seconds

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
14:59

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

Tim Babcock 10-31-2022 04:56 PM

Re: The Shed 'O Pain
 
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

TGUs 2 @ 35, 44, 53, 62, 70#
3 x 1 trapbar deadlifts 225#

30 Minute EMOM
10 KB Swings 70#
5 Dips
Alternating Jumping Lunges x 12 reps
2 15í rope ascents
50 single unders
8 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
Banded Hip Stretch
Couch Stretch

Tim Babcock 11-06-2022 08:03 AM

Re: The Shed 'O Pain
 
11/4/22
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35#
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 1 225# (5 sets)
VMO Goblet Squats x 8 reps 40, 40, 53#
60 seconds
Banded KB Press x 8 reps 35#
60 seconds
Neutral Grip Pull Ups x 8 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:52

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

Ice Barrel 1.5 min
52 degrees

11/5/22
Climbed at Rock Mill with Kent and Randy. Two new blues and one new orange.
1.5 mile walk in the evening.

11/6/22 Sunday
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 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 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:
Trapbar Deadlift x 1 225# 5 sets
ATG Split Squat x 5 reps each leg 35, 35, 40, 40, 45#
60 seconds
Single Floor Press x 5 reps each arm 53, 53, 62, 62, 62#
60 seconds
TRX Inverted Row x 5 reps +25#
60 seconds

Rogue Echo Bike x 10 minutes
3.74 miles, 121 calories, Average Watts: 247

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

Ice Barrel 2 min
55 degrees

Tim Babcock 11-09-2022 04:10 PM

Re: The Shed 'O Pain
 
Monday 11/7/22
45 minute Zone 2 Treadmill Walk

Tuesday 11/8/22
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

TGUs 2 @ 35, 44, 53, 62, 70#
5 x 1 trapbar deadlifts 225#

30 Minute EMOM
10 KB Swings 70#
5 Dips
6 VMO Goblet Squats
2 15í rope ascents
50 single unders
8 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
Banded Hip Stretch
Couch Stretch

Wednesday, 11/9/22
3 problems
push ups x 15, 20, 15 reps
10 second 2-finger hold
10 pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 60 seconds
1. Sloper Campus Rung w/dowel 4 sets of 3-6-9 +35#
2. 2 finger (RPTC): 4 sets of 3-6-9 -35#
3. Full Crimp (RPTC) 4 sets of 3-6-9 -35#

Worked in 5 additional sets of 10 push ups, 10 sets of 10 band pull-apart, deep squat holds, and handstand holds (against wall).

Tim Babcock 11-10-2022 05:08 PM

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

4 sets of:
Trapbar Deadlift x 1 225# (5 sets)
ATG Squat x 6 reps 35, 35, 45, 45#
60 seconds
Alt. KB Press x 6 reps each arm 35#
60 seconds
Neutral Grip Pull Ups x 6 reps +15, +10, +5, 0#
60 seconds

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

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

Ice Barrel 2 min
54 degrees

Tim Babcock 11-13-2022 08:21 AM

Re: The Shed 'O Pain
 
11/12/22
Climbed at Rock Mill with Kent and Jeff. Two new purples, one blue, and one orange. I also sent a purple in the cave that I tried last week. Hard.
1 mile walk on the treadmill in the evening.

11/13/22 Sunday
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 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars x 5 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
3 rounds

3 sets of:
Trapbar Deadlift x 1 225# 5 sets
DB Goblet Squat x 8 reps 60#
60 seconds
KB Bench Press x 8 reps 53s
60 seconds
TRX Inverted Row x 8 reps +10#
60 seconds

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
14:57

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

Ice Barrel 1.5 min
46 degrees :)

Tim Babcock 11-17-2022 04:29 PM

Re: The Shed 'O Pain
 
Monday 11/14/22
45 minute Zone 2 Treadmill Walk
1 minute Ice Barrel 44 degrees

Tuesday 11/15/22
TGUs 2 @ 35, 44, 53, 62, 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 70#
1-2 10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up
1 ring muscle up
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions & Deep squat holds

2 sets of 15 Reverse Hypers 120#
Banded Hip Stretch
Couch Stretch

Wednesday, 11/16/22
3 problems
push ups x 15, 20, 15 reps
10 second 2-finger hold
10 pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 60 seconds
1. Sloper Campus Rung w/dowel 5 sets of 3-6-9 +35#
2. 2 finger (RPTC): 5 sets of 3-6-9 -35#
3. Full Crimp (RPTC) 5 sets of 3-6-9 -35#

Worked in 5 sets of 5 dips, 10 sets of 10 band pull-apart, deep squat holds, and handstand holds (against wall).


11/17/22
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars x 5 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
3 rounds

3 sets of:
Trapbar Deadlift x 1 225# 4 sets
VMO DB Goblet Squat x 8 reps 60#
60 seconds
Alternating KB Press x 8 reps 35s
60 seconds
Neutral Grip Pull Ups x 8 reps
60 seconds

Rogue Echo Bike
2 miles for time: 5:08
Didnít have the mental fortitude to push tonight.

2 sets of 15 Reverse Hypers 120#
Couch Stretch

Ice Barrel 2 minutes 44 degrees

Tim Babcock 11-20-2022 09:15 AM

Re: The Shed 'O Pain
 
Friday 11/18/22
45 minute Zone 2 Treadmill Walk
1 minute Ice Barrel 43 degrees

Saturday 11/19/22
2 problems
10 push ups
10 second 3-finger hold
10 pronators
5 rounds

30 minutes of limit bouldering. Sent a few harder problems. Finally finished a problem I have wanted to eliminate a hold from. Worked in 5 sets of 20 band pull aparts.

Metolius Rock Rings Tester Workout
1 sets of 4-finger pocket 3-6-9 on the minute. +20 (+35 next time)
1 sets of 3-finger pocket 3-6-9 on the minute. +10
1 sets of 2-finger pocket 3-6-9 on the minute. +0
Worked in 5 additional sets of 10 push ups.
1 minute in Ice Barrel (38 degrees)

Sunday 11/20/22
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 25, 30, 40#
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

3 sets of:
Trapbar Deadlift x 1 225# 5 sets
ATG Split Squat x 8 reps 35#
60 seconds
KB Floor Press x 8 reps 53#
60 seconds
TRX Inverted Row x 8 reps +10#
60 seconds

50 single unders
10 hip extensions
5 ab wheel roll outs
5 rounds
9:30

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

Ice Barrel 2min
46 degrees :) I had to add hot water to get the temperature up from 36 degrees.

Tim Babcock 11-22-2022 05:47 PM

Re: The Shed 'O Pain
 
9/21/22
Zone 2 on Treadmill
45 minutes
Quick plunge in Ice Barrel. 40 degrees.

9/22/22
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

Turkish Get Ups
2, 2, 2, 1, 1 each arm/35, 44, 53, 62, 70#

15 minute EMOM
Kettlebell Cyclone 35s
Double swing
Double clean
Double snatch
See-saw press
Front squat

2 sets of 15 Reverse Hypers 120#
Banded Hip Stretches
3 ring muscle ups
Two minute plunge in Ice Barrel. 40 degrees.

Tim Babcock 11-24-2022 09:06 AM

Re: The Shed 'O Pain
 
Wednesday 11/23/22
Climbed at Rock Mill Kent.

Thursday, 11/24/22
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 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Trapbar Deadlift x 1 225# 5 sets
Double KB Front Squat x 3 reps 60#
30 seconds
Single DB Bench Press x 3 reps each arm 60#
30 seconds
Neutral Grip Pull ups x 3 reps +20#
30 seconds

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
15:07

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

Ice Barrel 2 minutes 48 degrees

Tim Babcock 11-27-2022 08:58 AM

Re: The Shed 'O Pain
 
11/25/22-Friday
Zone 2 on Treadmill
45 minutes
One minute plunge in Ice Barrel. 48 degrees.

11/26/22
Bouldered at Rock Mill. Pretty good day.
2.2 mile walk in the afternoon.

11/27/22
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill x 5 each arm 35#
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 1 225# 5 sets
Goblet Squat x 8 reps 44, 53, 62#
60 seconds
KB Incline Bench Press x 8 reps 44, 53, 53#
60 seconds
Inverted Row on Pull Up Bar on Squat Rock x 8 reps +20#
60 seconds

Rogue Echo Bike
Tabata Protocol
50 calories -Haven’t done this one for awhile. I’m glad I was able to get 50 calories.

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

Ice Barrel 2 min
46 degrees :)

Tim Babcock 11-30-2022 04:34 PM

Re: The Shed 'O Pain
 
11/28/22 Monday
Zone 2 on Treadmill
45 minutes
One minute plunge in Ice Barrel. 46 degrees.

11/29/22 Tuesday
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

Turkish Get Ups
2, 2, 2, 1, 1 each arm/35, 44, 53, 62, 70#

20 minute EMOM
Kettlebell Cyclone 35s
Double swing
Double clean
Double snatch
See-saw press
Front squat

2 sets of 15 Reverse Hypers 120#
Banded Hip Stretches
3 ring muscle ups
Two minute plunge in Ice Barrel. 46 degrees.

November 30, 2022
4 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Metolius Rock Rings)
Week 1, Workout 1 Every 60 seconds
1. 4-finger pocket 3 sets of 3-6-9 seconds +35#
2. 3-finger pocket 3 sets of 3-6-9 +10#
3. 2-finger pocket 3 sets of 3-6-9 +0#

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

Tim Babcock 12-01-2022 04:50 PM

Re: The Shed 'O Pain
 
Thursday, 12/1/22
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 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:
Trapbar Deadlift x 1 225# 4 sets, 1 at 245#
RFE Split Squats x 5 reps each leg 25#
60 seconds
Dips x 5 reps
60 seconds
Pull ups/Chin ups x 5 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
9:00

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

Ice Barrel 2 minutes 46 degrees

Tim Babcock 12-04-2022 08:51 AM

Re: The Shed 'O Pain
 
Saturday 12/3/22
Bouldered at Rock Mill with Kent and others. Two new blues and purples. Repeated three oranges and one blue.
1.25 mile treadmill walk

Today (12/4/22)
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, 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 1 225, 225, 225, 245, 245# (5 sets)
2-3-5-2-3-5-2-3
Goblet Squat 60#
KB Floor Press 53, 62,
TRX Inverted Row

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
16:00

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

Ice Barrel 2 minutes 46 degrees


All times are GMT -7. The time now is 02:10 PM.


CrossFit is a registered trademark of CrossFit Inc.