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

Tim Babcock 04-24-2018 03:34 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#
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 sets of:
Hexbar Deadlift x 1 rep 255#
60 seconds rest
Kettlebell Floor Press x 5 reps 53#
60 seconds rest
Ab Wheel Roll Out x 10 reps
60 seconds rest

B.
Three rounds for time of:
0.5 mile Air-Dyne
20 Russian Kettlebell Swings 53#
10 see-saw KB presses 35# KBs (5 each arm)
9:35

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

Tim Babcock 04-25-2018 03:45 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
1 Hexbar Deadlift @ 225#
10 second 2-finger hang -20, -20, -10, -10, 0#
10 pronators each arm
5 rounds

The Workout:
Hold 1: 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times in a row, totaling 50 seconds on and 25 off, then rest 2.5 minutes
Hold 1 (same hold again, same grip style): 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
Hold 2: 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
Hold 2 (same hold again, same grip style): 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
**Continue with holds 3, 4, and 5, doing each twice for a total of 10 sets.

Holds
1. Sloper (Rock Prodigy Forge) -20#, -15 next time
2. 3-finger (Rock Prodigy Forge) -20# -15 next time
3. Half crimp (Rock Prodigy Forge, sloper crimper) -30 next time
4. 2-finger Rock Prodigy Training Center L-2 finger -30 next time
5. Pinch (Rock Prodigy Forge) -20#, -20 next time

Worked in ring dip ladder (2-3-5-2-3-5-2-3)
Deep squat stretch

Tim Babcock 04-26-2018 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#
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:
Dumbbell Bench Press x 10 reps 40# DBs
Rest 60 seconds
Kettlebell Swings x 20 reps 53#
Rest 60 seconds
Hollow Body Hold x 45 seconds
Rest 60 seconds

B.
For time:
Air-Dyne 1 mile
immediately followed by…
Three rounds of:
15 Push-Ups
10 Box Jump-Overs 20"
immediately followed by…
Run 400 Meters
10:29

1 strict ring muscle up
20 Flexbar Wrist Extensions
1 Hexbar Deadlift 225#
Banded Forearm Stretch
5 rounds

Tim Babcock 04-29-2018 07:43 AM

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

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip 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
-Dynamic Reverse Fly on plyoball x 20 rep 2.5# DBs
-Banded Overhead External Rotation x 10 reps each arm
3 rounds

5 sets of:
Hexbar Deadlift x 1 rep 225#
30 seconds rest
Tall Kneeling Single Arm Bottoms-Up Presses 20, 20, 20, 20, 22.5#
30 seconds rest
Sloper Campus Lap x 2 laps
30 seconds rest

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

Eccentric shoulder flexion with pvc pipe x 10 reps 5, 10, 10#
Flexbar Wrist Extensions x 20 reps
3 rounds

Tim Babcock 04-30-2018 03:22 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
1 Hexbar Deadlift @ 225#
10 second 2-finger hang -20, -20, -10, -10, 0#
10 pronators each arm
5 rounds

The Workout:
Hold 1: 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times in a row, totaling 50 seconds on and 25 off, then rest 2.5 minutes
Hold 1 (same hold again, same grip style): 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
Hold 2: 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
Hold 2 (same hold again, same grip style): 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
**Continue with holds 3, 4, and 5, doing each twice for a total of 10 sets.

Holds
1. Sloper (Rock Prodigy Forge) -15#, -15 next time
2. 3-finger (Rock Prodigy Forge) -15# -10 next time
3. Half crimp (Rock Prodigy Forge, sloper crimper) -30 next time
4. 2-finger Rock Prodigy Training Center L-2 finger -25 next time
5. Pinch (Rock Prodigy Forge) -20#, -20 next time

Worked in ring KB Presses 35# (2-3-5-2-3-5-2-3)
Deep squat stretch

Tim Babcock 05-01-2018 03:39 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
-Dynamic Reverse Fly on plyoball x 20 rep 2.5# DBs
-Cable Overhead External Rotation x 10 reps each arm 10#
3 rounds

Workout of the Day
A.
Four sets of:
Deadlift x 1 rep 225#
Rest 45 seconds
Single-Arm Kettlebell Floor Press x 8 reps each arm 44, 53, 53, 53#
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 6 reps each leg 25# DBs
Rest 45 seconds
B.
Three rounds for time of:
0.5 Air-Dyne
20 Russian Kettlebell Swings 53#
25 Push-ups
10:26

1 additional deadlift

1 Strict ring muscle up
Eccentric shoulder flexion with pvc pipe x 10 reps 15#, 15#, 17.5#, 17.5#, 17.5#
Flexbar Wrist Extensions x 20 reps
5 rounds

Tim Babcock 05-02-2018 03:43 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

The Workout:
Hold 1: 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times in a row, totaling 50 seconds on and 25 off, then rest 2.5 minutes
Hold 1 (same hold again, same grip style): 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
Hold 2: 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
Hold 2 (same hold again, same grip style): 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
**Continue with holds 3, 4, and 5, doing each twice for a total of 10 sets.

Holds
1. Sloper (Rock Prodigy Forge) -15#, -15 next time
2. 3-finger (Rock Prodigy Forge) -10# -10 next time
3. Half crimp (Rock Prodigy Forge, sloper crimper) -30 next time
4. 2-finger Rock Prodigy Training Center L-2 finger -25 next time
5. Pinch (Rock Prodigy Forge) -20#, -20 next time

Band Pull Aparts x 20
8 rounds
Deep squat stretch

Tim Babcock 05-03-2018 03:09 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, 15, 30#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Dynamic Reverse Fly on plyoball x 20 rep 2.5# DBs
-Banded Overhead External Rotation x 10 reps each arm
3 rounds

A.
Three sets of:
Goblet Squat x 10 reps 53, 62, 70#
Rest 45 seconds
Hip Extensions x 10 reps
Rest 45 seconds
Single-Arm Trap 3 Raises x 10 reps each arm 10#
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Kettlebell Swings 53#
20 Air Squats
6 rounds

1 strict ring muscle up
1 Hexbar Deadlift @ 225#
20 Flexbar Wrist Extensions
5 rounds

Tim Babcock 05-06-2018 03:40 PM

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

Today
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
-Dynamic Reverse Fly on plyoball x 20 rep 2.5# DBs
-Cable Overhead External Rotation x 10 reps each arm 10#
3 rounds

5 sets of:
Hexbar Deadlift x 1 rep 270#
30 seconds rest
Kettlebell Floor Press x 6 reps each arm 44, 53, 53, 62, 62#
30 seconds rest
Ab Wheel Roll Outs x 10 reps
30 seconds rest

25 double unders
10 push ups
5 rounds
4:38

20 flexbar wrist extensions
banded forearm stretch
3 rounds

Busy day driving to Athens. Moving Mary out of her rented house and driving back home.

Tim Babcock 05-07-2018 04:01 PM

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

The Workout:
Hold 1: 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times in a row, totaling 50 seconds on and 25 off, then rest 2.5 minutes
Hold 1 (same hold again, same grip style): 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
Hold 2: 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
Hold 2 (same hold again, same grip style): 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
**Continue with holds 3, 4, and 5, doing each twice for a total of 10 sets.

Holds
1. Sloper (Rock Prodigy Forge) -15#, -20 next time
2. 3-finger (Rock Prodigy Forge) -10# -5 next time
3. Half crimp (Rock Prodigy Forge, sloper crimper) -30 next time
4. 2-finger Rock Prodigy Training Center L-2 finger -20 next time
5. Pinch (Rock Prodigy Forge) -20#, -25 next time

Worked in:
ring dip ladder 2-3-5-2-3-5-2-3
Deep Squat Hold
Balance on a parallette

Tim Babcock 05-08-2018 04:33 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#
Kettlebell Arm Bar x 3 each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Banded Overhead External Rotation x 10 reps each arm
3 rounds

A.
5 sets of:
Deadlift x 1 rep 225#
30 seconds
Ring Rows x 8 reps
Rest 30 seconds
Flutter Kicks x 45 seconds
Rest 30 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
Thrusters x 10 reps 50# Sandbag
200 Meter Run
5 rounds in 12:07

1 strict ring muscle up
20 Flexbar Wrist Extensions
5 rounds

Tim Babcock 05-09-2018 03:33 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
1 Hexbar Deadlift @ 225#
10 second 2-finger hang -20, -20, -10, -10, 0#
10 pronators each arm
5 rounds

The Workout:
Hold 1: 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times in a row, totaling 50 seconds on and 25 off, then rest 2.5 minutes
Hold 1 (same hold again, same grip style): 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
Hold 2: 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
Hold 2 (same hold again, same grip style): 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
**Continue with holds 3, 4, and 5, doing each twice for a total of 10 sets.

Holds
1. Sloper (Rock Prodigy Training Center) 0#, +5# next time
2. 3-finger (Rock Prodigy Forge) -5# -5 next time
3. Half crimp (Rock Prodigy Forge, sloper crimper) -30#, -25# next time
4. 2-finger Rock Prodigy Training Center L-2 finger -20 #, -20 next time
5. Pinch (Rock Prodigy Forge) -25#, -25 next time

Worked in Handstand hold against a wall -20 seconds x 5
Deep Squat Hold

Tim Babcock 05-10-2018 03:14 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, 15, 30#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Banded Overhead External Rotation x 10 reps each arm
3 rounds

15 minute EMOM
5 sets of:
Deadlift x 1 rep 225#
Double Kettlebell Floor Press x 5 reps 44, 53, 53, 53, 53#
Ab Wheel Roll Out x 10 reps

10 TGUs 53# 4:00
100 Kettlebell Swings 53# 5:32

Tim Babcock 05-13-2018 03:40 PM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Jeff and Norm. Great day. 2 whites, 2 oranges, and 4 blues. Fun.

Today
Drove down to Athens. Moved Mary into her new rented house. Drove home.
A bit of work on my shoulders and forearms.
20 band pull aparts
10 dislocates
10 pronators each arm
1 deadlift @ 225#
Banded forearm stretch
5 rounds

Some additional stretches and VooDoo flossing on elbow.

Tim Babcock 05-14-2018 04:28 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
1 Hexbar Deadlift @ 225#
10 second 2-finger hang -20, -20, -10, -10, 0#
10 wrist extensions 25#
5 rounds

The Workout:
Hold 1: 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times in a row, totaling 50 seconds on and 25 off, then rest 2.5 minutes
Hold 1 (same hold again, same grip style): 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
Hold 2: 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
Hold 2 (same hold again, same grip style): 10-second hang, 5-second rest
Repeat the hang/rest cycle 5 times, then rest 3 minutes
**Continue with holds 3, 4, and 5, doing each twice for a total of 10 sets.

Holds
1. Sloper (Rock Prodigy Training Center) +5#, +10# next time
2. 3-finger (Rock Prodigy Forge) -5# -5 next time
3. Half crimp (Rock Prodigy Forge, sloper crimper) -25#, -25# next time
4. 2-finger Rock Prodigy Training Center L-2 finger -20 #, -20 next time
5. Pinch (Rock Prodigy Forge) -25#, -20 next time

Worked in Ring Dip Ladder 2-3-5-2-3-5-2-3
Deep Squat Hold
Banded Forearm Stretch

Tim Babcock 05-15-2018 03:19 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 Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Banded Overhead External Rotation x 10 reps each arm
3 rounds

5 sets of:
Hexbar Deadlift x 1 reps
45 seconds rest
KB Floor Press x 5 reps each arm 53, 53, 62, 62, 62#
45 seconds rest
Ring Rows x 5 reps
45 seconds rest

Air-Dyne
5 x (60s on 60s off)
10 minutes
Load Indicator: 5.5
6 rounds next time.

11 minute Rice Bucket Routine
VooDoo Flossing on Elbow

My elbows are flaring up again, especially my right.

Tim Babcock 05-16-2018 03:25 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
1 Hexbar Deadlift @ 225#
10 second 2-finger hang -20, -20, -10, -10, 0#
10 pronators each arm
5 rounds

Spent the rest of my workout time working on my elbows.
-Rice Bucket Routine
-2 sets of 6 KB curls lowering only
VooDoo Flossing
Banded Forearm Stretch

Tim Babcock 05-17-2018 04:14 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
-Banded Overhead External Rotation x 10 reps each arm
3 rounds

2-3-5-2-3-5-2-3 Ladder of:
KB Press each side 35#
Goblet Squat 70#
Ab Wheel Roll Out
1 TGU each side 35, 44, 53, 53, 62, 62, 70, 70#

1 Hexbar Deadlift @ 245#
3 KB curls lowering only 35#
Reverse wrist curls x 10 reps 25#
5 rounds

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

Tim Babcock 05-19-2018 03:31 PM

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

Later at home...
Rice Bucket Routine

Hexbar Deadlift x 1 reps @ 225#
10 pronators each arm
5 rounds

Tim Babcock 05-20-2018 07:57 AM

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 Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Banded Side External Rotation x 10 reps each arm
3 rounds

A.
Every minutes, for 12 minutes (3 sets) of:
Station 1 – Hexbar Deadlift x 1 rep 225#
Station 2 – Single-Arm Overhead KB Press x 8 reps (right arm) 35#
Station 3 – Single-Arm Overhead KB Press x 8 reps (left arm) 35#
Station 4 – Parallette L-sit x 30 seconds

B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings 53#
Goblet Squats 53#
Push-Ups

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

1 strict ring muscle up
3 KB curls lowering only 35#
20 Flexbar Wrist Extension
5 rounds

Tim Babcock 05-21-2018 03:25 PM

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 -15# -10# next time
2. Small 2 finger (RPTC): 3 sets of 3-6-9-12 (large 2-finger) -35# -25# next time
3. Variable Depth Edge Rail: 3 sets of 3-6-9 +0# +10# next time

Worked in Ring Dip ladder -2-3-5-2-3-5-2-3
Deep squat holds
Deep Knee Bend to Kneeling
Hero Pose

Tim Babcock 05-22-2018 03:15 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
-Banded Overhead External Rotation x 10 reps each arm
3 rounds

A.
5 sets of:
Hexbar Deadlift x 1 rep 225#
45 seconds rest
DB Bench Press x 10 reps 40# DBs
45 seconds rest
Supported Batwings x 6 reps 35# KBs
45 seconds rest

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

3 negative only chin ups
20 Flexbar Wrist Extensions
Banded Forearm Stretch
3 rounds

Tim Babcock 05-23-2018 03:37 PM

Re: The Shed 'O Pain
 
3 problems
Push ups 15, 20, 15
2-finger hang x 10 sec -20#, -10#, 0#
10 pronators each arm
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. Small 2 finger (RPTC): 3 sets of 3-6-9 -25#
3. Variable Depth Edge Rail: 3 sets of 3-6-9 +10# next time

Worked in 5 sets of 5 KB Presses 35#
Deep squat holds
Deep Knee Bend to Kneeling
Hero Pose

Finished up with 11 minute rice bucket routine.

Tim Babcock 05-24-2018 04:21 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 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

A.
Hexbar Deadlift x 1 rep
45 seconds rest
Double KB Floor Press x 6 reps
45 seconds rest
Ab Wheel Roll Out x 10 reps
45 seconds rest
5 rounds

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

1 strict ring muscle up
10 wrist extension 25#
5 rounds

Tim Babcock 05-26-2018 04:53 PM

Re: The Shed 'O Pain
 
Bouldered at Rock Mill with Jeff, Norm, and Kent. Not feeling my strongest but still a good time.

Later at home...
Rice Bucket Routine
VooDoo Flossing elbows.

Tim Babcock 05-27-2018 07:57 AM

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
-Cable Face Pulls x 10 rep 35#
3 rounds

2-3-5-2-3-5-2-3 Ladder of:
Ring Dips
Reverse Lunge (each leg) 2 25# DBs
Ab Wheel Roll Out
1 TGU each side 35, 44, 53, 53, 62, 62, 70, 70#

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

1 Hexbar Deadlift @ 225#
3 lowering only chin ups
Stability Ball Leg Curls x 10 reps
Reverse wrist curls x 10 reps 25#
5 rounds

Couch Stretch

Tim Babcock 05-28-2018 04:53 PM

Re: The Shed 'O Pain
 
Bouldered at Rock Mill with Jeff. Felt stronger today. I sent 3 new problems and repeated several other blue, orange and white problems.

Later at home...
Rice Bucket Routine
VooDoo Flossing elbows.

Tim Babcock 05-29-2018 03:35 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 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

A.
Every 90 seconds, for 24 minutes (4 sets) of:
Station 1 – 20 Kettlebell Swings 44, 44, 53, 53#
Station 2 – Double Kettlebell Front Squats x 6 reps 2 35# KBs
Station 3 – Supine Ring Rows x 10 reps
Station 4 – Prone Plank Hold x 60 seconds

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

1 Hexbar Deadlift @ 260#
1 strict ring muscle up
Hip Extensions x 10 reps
Reverse wrist curls x 10 reps 25#
5 rounds

Very hot in the Shed this afternoon.

Tim Babcock 05-30-2018 03:05 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
-Cable Face Pulls x 10 rep 35#
3 rounds

A.
Five sets of:
KB Single Arm Overhead Press x 6 reps each arm 35#
Rest 60 seconds
Hexbar Deadlift x 1 rep 225#

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

C.
Every 90 seconds, for 6 minutes (2 sets of each):
Station 1 – Reverse Snow Angels x 15 reps (slow & controlled) 2.5# plates
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm 20#

D.
3 lowering only chin ups
Stability Ball Leg Curls x 10 reps
Pronators x 12 reps 25#
3 rounds

Tim Babcock 05-31-2018 03:12 PM

Re: The Shed 'O Pain
 
3 problems
Push ups 15, 20, 15
2-finger hang x 10 sec -20#, -10#, 0#
10 pronators each arm
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 -10#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -25#
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +10#

Worked in a ring dip ladder. 2-3-5-2-3-5-2-3
Deep squat holds
Deep Knee Bend to Kneeling
Hero Pose

Tim Babcock 06-02-2018 09:08 AM

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 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

2-3-5-2-3-5-2-3 Ladder of:
Double KB Front Squat 35# KBs, 44# on last two sets
Single Arm KB Floor Press 53, 53, 53, 62, 62, 62, 70, 70#
Ab Wheel Roll Out
1 TGU each side 35, 44, 53, 53, 62, 62, 70, 70#

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

1 strict muscle up
1 hexbar deadlift 225#
20 Flexbar wrist extensions
hero pose
5 rounds

1 strict bar muscle up (one and done) [URL="https://www.youtube.com/watch?v=jtQ3FUlsl6g"]https://www.youtube.com/watch?v=jtQ3FUlsl6g[/URL] WFS

Rice Bucket Routine

Tim Babcock 06-04-2018 06:43 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Jeff. Sent a few new problems.
Later I took a two mile walk, rice bucket routine, and VooDoo flossing on elbows.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict 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

A.
Four sets of:
Dumbbell Bench Press x 12 reps 40# DBs
Rest 45 seconds
Kettlebell Swings x 25 reps 44, 44, 53, 53#
Rest 45 seconds
Single-Arm Kettlebell Row x 8 reps each arm 53# KB
Rest 45 seconds

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

3 negative chins
Hexbar Deadlift x 1 rep 225#
Stability Ball Leg Curls x 10 reps
20 Flexbar Wrist Extensions
5 rounds

Tim Babcock 06-05-2018 09:59 AM

Re: The Shed 'O Pain
 
2 problems
12 push ups
10 second 2-finger hang L Pocket -20, -20, -10, -10, 0#
10 pronators
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 -10#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -25#
3. Variable Depth Edge Rail: 4 sets of 3-6-9 +10#

Worked in 5 sets of 5 bottoms up KB Press 20#
Deep squat holds
Deep Knee Bend to Kneeling
Hero Pose
Handstand Holds (against wall)

Tim Babcock 06-06-2018 08:35 AM

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
-Cable Face Pulls x 10 rep 40#
3 rounds

Kettlebell Cyclone 2-35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
Prescription: Perform one rep of each exercise, cycling through as many times as possible in 10-15 minutes.
10 minute EMOM

B.
Air-Dyne
9 x (60s on 60s off)
16 minutes
Load Indicator: 6.0
Felt tough today.

1 Strict Ring Muscle Up
Hexbar Deadlift x 1 rep 225#
Stability Ball Leg Curls x 10 reps
20 Flexbar Wrist Extensions
5 rounds

Couch Stretch

Tim Babcock 06-08-2018 08:40 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Jeff. Tweaked my lower back. Hopefully it will loosen up for my Utah trip.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 7 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 40#
3 rounds

A.
2-3–5-2-3–5-2-3
Single leg Romanian deadlift 25# DBs
Double KB Floor Press 53# KBs
Ab Wheel
1 TGU each arm 35#

B.
Air-Dyne
10 x (60s on 60s off)
20 minutes
Load Indicator: 6.0
Didn't feel terrible today. A few more carbs last night.

3 negative chins
10 Pronators each arm
Stability Ball Leg Curls x 10 reps
20 Flexbar Wrist Extensions
3 rounds

Couch Stretch

Tim Babcock 06-22-2018 08:50 AM

Re: The Shed 'O Pain
 
1 Attachment(s)
Just got back from Utah. Great trip with the wife and friends. A lot of climbing and site seeing.

[ATTACH]14030[/ATTACH]

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Pull ups x 7 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 40#
3 rounds

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8 reps (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8 reps (Right Leg)
Station 3 – Barbell Glute Bridges x 8 reps
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

B.
5 rounds of:
20 Kettlebell Swings 35#
20 Push-Ups
5 Ab Wheel Roll Outs
11:54

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

Tim Babcock 06-24-2018 08:46 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Jeff. Fun. Later I took a 3.5 mile walk and did some VooDoo flossing and rice bucket routine.

Today
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
-Cable Face Pulls x 10 rep 40#
3 rounds

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dynamic Bulgarian Split Squat x 10 reps each leg
(no need to add load for most people, the goal is to jump the front foot off the ground every rep, so be as explosive as possible)
Station 2 – Barbell Glute Bridge x 10 reps 115#
Station 3 – Side Plank x 30 seconds each side

B.
Three rounds for time of:
7 Strict Pull-Ups
7 Ring Dips
21 Kettlebell Swings 44#
8:55

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

Tumbling Routine: adapted from Dan John.
5 Somersaults (forward rolls)

5 Right shoulder rolls

5 Left shoulder rolls

3 Cartwheels facing one direction

3 Cartwheels facing the other


Tim Babcock 06-25-2018 07:31 AM

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

One set = 6 X (7 second hang + 3 second rest)
Two sets per grip
5 grips
3 minutes rest between sets.

1. Sloper crimper green -35# -30 next time
2. Small 2 finger blue: -35# -30 next time
3. Variable Depth Edge Rail green -10# -5 next time
4. Pinch green -35# -35 next time
5. 3-finger green -10# -5# next time

Worked in Hip Extension MWOD
Chest Mobiity
Lateral Band Walks
Banded Forearm Stretch

Tim Babcock 06-27-2018 08:32 AM

Re: The Shed 'O Pain
 
Yesterday
I went Mountain biking with Rick and Kenny at Mohican State Park. They have really nice mountain bike trails. We did about 6 miles of pretty strenuous terrain. Lots of ups and downs. Fun.

Today
7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict 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 40#
3 rounds

2-3-5-2-3-5-2-3
Single Leg Deadlift 50, 50, 50, 60, 60, 60, 80, 80# Used 2 DBs.
One-armed Kettlebell Press 35#
Supine Ring Rows
1 TGU each arm 35, 35, 44, 44, 53, 53, 62, 62#

Complete as many rounds and reps as possible in 10 minutes of:
6 Sandbag Thrusters 50#
9 Knees to Elbows
12 Kettlebell Swings 53#
4 rounds

1 ring muscle up
Banded Lateral Walk
20 Flexbar Wrist Extensions
Wall Groin Stretch
5 rounds

Tim Babcock 06-29-2018 08:52 AM

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

Today
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
-Cable Face Pulls x 10 rep 40#
Hip Mobility Drills
3 rounds

A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10 reps 8, 8, 20#
Rest 45 seconds
Bulgarian Goat Bag Swings x 12 reps 53, 62, 70#
Rest 45 seconds
Prone Plank Hold x 60 seconds 0, 0, 10#
Rest 45 seconds

B.
For time:
Air-Dyne 1 mile
immediately followed by…
10 rounds of:
6 Kettlebell Swings 53#
6 Goblet Squats 53#
14:56

C.
1 strict ring muscle up
Tumbling Routine
20 Flexbar Wrist Extensions
Couch Stretch 30 seconds
5 rounds


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