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

Tim Babcock 12-27-2020 09:49 AM

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

Today 12/27/20
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

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
10 Pronators

2-3-5-2-3-5-2-3
Sumo Deadlift 185, 185, 205#
Single KB Floor Press 62, 70, 70#
Pronated Grip Pull Up 10, 15, 20#

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

Banded Hip Stretches
4 sets of 15 Reverse Hypers 140#
5 ring muscle ups

Tim Babcock 12-29-2020 09:40 AM

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

Turkish Get Ups
1 Turkish Get Up each arm at 35, 44, 53, 62, 70#
Half get up w/88#

30 Minute EMOM-10 sets
10 KBS 70#
5 Goblet Squats 60#
10 push ups

Banded Hip Stretches
4 sets of 10 Reverse Hypers 70#
5 ring muscle ups

Tim Babcock 12-31-2020 09:31 AM

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

Today 12/31/20 (Birthday Benchmark Workout)
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 25, 30, 40#
Strict 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

Turkish Get Ups
1 each arm @ 35, 44, 53, 62, 70, & 88#!

3 sets of 5 Double KB Front Squats 35s, 44s, 53s
6 ring muscle ups 0, 0, 0, 10, 20, 20#

1 strict bar muscle up (itís been awhile)

3 sets of 10 Kettlebell Swings @ 88#

1 strict HSPU

Rogue Echo Bike
Tabata Protocol
53 calories PR

Banded Hip Stretches
4 sets of 10 Reverse Hypers 160#

Tim Babcock 01-03-2021 09:10 AM

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

Today 1/3/21
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

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
10 Pronators

8 sets of:
Sumo Deadlift x 3 reps 4 w/185, 4 w/205#
30 seconds rest
Double KB Press 4 w/35s, 4 w/44s
30 seconds rest
TRX Inverted Rows +45# plate on chest
30 seconds rest

9-15-21-15-9
Echo Bike Calories
Double Unders
Push Ups
12:50

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups

Tim Babcock 01-06-2021 03:56 PM

Re: The Shed 'O Pain
 
Yesterday
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 Turkish Get Ups each arm at 35, 44, 53, 62, 70#
5 kettlebell swings 35, 44, 53, 62, 70#

Quick and the Dead
0-1 5 kettlebell Swings 0-1 88#
1-2 5 kettlebell Swings 1-2
Rest 2-3
3-4 5 ring dips
4-5 5 ring dips
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#

Today 1/6/21
3 problems
5 kb windmills each arm 35#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9 +15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Full Crimp 3 sets of 3-6-9 -30#

Worked in:
10 sets of 10 pushups
4 sets of 15 Reverse Hypers 160#
deep squat holds

Tim Babcock 01-07-2021 05:42 PM

Re: The Shed 'O Pain
 
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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

5 sets of:
Goblet Squats x 5 reps 60# DB
30 seconds rest
KB Press x 5 reps 35# KBs
30 seconds rest
Neutral Grip Pull Ups x 5 reps +10#
30 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:26

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#

Tim Babcock 01-10-2021 08:19 AM

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

Today 1/10/21
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

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
10 Pronators

2-3-5-2-3-5-2-3
Sumo Deadlift 205#
One Armed KB Floor Press 62, 70, 70#
TRX Inverted Row w/45# plate on chest

Rogue Echo Bike
10 calories :34
20 calories 2:46
30 calories 5:51
20 calories 8:14
10 calories 9:51
1 minute rest between efforts

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups

Tim Babcock 01-12-2021 04:01 PM

Re: The Shed 'O Pain
 
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 Turkish Get Ups each arm at 35, 44, 53, 62, 70#

Quick and the Dead
0-1 6 kettlebell Swings 0-1 88#
1-2 6 kettlebell Swings 1-2
Rest 2-3
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#

Tim Babcock 01-13-2021 05:48 PM

Re: The Shed 'O Pain
 
4 problems
5 kb windmills each arm 35#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9 +15#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Full Crimp 3 sets of 3-6-9 -30#

Worked in:
10 sets of 5 banded pushups
4 sets of 15 Reverse Hypers 160#
deep squat holds

Tim Babcock 01-14-2021 04:03 PM

Re: The Shed 'O Pain
 
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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

8 sets of:
Goblet Squats x 3 reps 60# DB + 20# Vest
30 seconds rest
KB Press x 3 reps four sets w/35 and four w44# KBs
30 seconds rest
Neutral Grip Pull Ups x 3 reps +20#
30 seconds rest

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:57

Banded Hip Stretches
4 sets of 15 Reverse Hypers 160#
5 ring muscle ups


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