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

Tim Babcock 07-27-2023 11:08 AM

Re: The Shed 'O Pain
 
Tuesday, July 25, 2023
3 problems
10 push ups
1 Trapbar Deadlift 185#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 1 Every 60 seconds
1. Small campus rung 3 sets of 3-6-9 seconds +15
2. 2-finger pocket 3 sets of 3-6-9 -10#
3. Closed Crimp 3 sets of 3-6-9 -25#

Worked in:
10 sets of 10 band pull aparts
7 sets of 10 push ups
Deep squat holds
7 x 1 rep Trapbar DL @ 185#
Deep squat holds

Wednesday, July 26, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 on IC4 bike -45 minutes
I had to lower the resistance to maintain a heart rate less then 130 bpm.

Couch Stretch
Banded Frog stretch

Thursday, July 27, 2023
WARM UPS
Lock 3
Neck Stretches
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 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

2-3-5-2-3-5-2-3
Double KB Front Squat 35s
KB Bench Press 53s
Neutral Grip Pull ups 30, 20, 10#

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer?s Carry 2-44# KBs (Around house through the garage)
5 rounds
13:31

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

Tim Babcock 07-30-2023 08:55 AM

Re: The Shed 'O Pain
 
Friday, July 28, 2023
Climbed at Rock Mill with Kent. Harder problems and recovering from illness led to not many new problems being sent.

Saturday, July 29, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes

Couch Stretch
Frog Stretch

Sunday, July 30, 2023
WARM UPS
Lock 3 Shoulder Routine
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#
Neutral Grip Pull ups x 6 reps 0, 10, 20#
Arm Bars x 5 reps each side 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:
Skater Squats x 8 reps -20, -10, 0#
60 seconds
Dips x 8 reps (unbroken)
60 seconds
TRX Rows x 8 reps +15#

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
One-armed Farmer?s Carry 60# (Around house through garage) 4 rounds
5 rounds
12:34

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

Quick dip in Ice Barrel 64 degrees

Tim Babcock 08-02-2023 10:00 AM

Re: The Shed 'O Pain
 
Monday, July 31, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes

Couch Stretch
Frog Stretch
1.5 mile walk later with Lisa.

Tuesday, August 1, 2023
Bouldered at Rock Mll with Kent. Felt stronger. I sent the purple and orange I worked on my previous session.
1.5 mile walk later with Lisa.

Wednesday, August 2, 2023
WARM UPS
Lock 3 Shoulder Routine
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#
Neutral Grip Pull ups x 6 reps 0, 10, 20#
Arm Bars x 5 reps each side 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
Goblet Squats x 6 reps 53, 53, 62, 70#
60 seconds
See-Saw KB Press x 6 reps each arm 35s
60 seconds
Ring pull-ups x 6 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer?s Carry 2-44# KBs (Around house through the garage)
5 rounds
14:00

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

Ice Barrel 1 minute at 48 degrees

Tim Babcock 08-06-2023 09:04 AM

Re: The Shed 'O Pain
 
Thursday, August 3, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Ice Barrel quick dip 59 degrees

Friday, August 4, 2023
WARM UPS
Lock 3 Shoulder Routine
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 each arm at 35, 45, 53, & 62#

10 minute EMOM
10 KBS 53#
5 Push ups

Couch Stretch
Banded Frog Stretch
Deep Squat Hold
Worked in 10 Pull Overs

Ice Barrel 1 minute 58 degrees

Saturday, August 5, 2023
Bouldered at Rock Mill with Randy, Kevin and Justin. Good day. Sent a white, an orange, and a blue I had tried on 2 previous days. Kevin gave me some key beta.

Sunday, August 6, 2023
WARM UPS
Lock 3 Shoulder Routine
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#
Neutral Grip Pull ups x 6 reps 0, 10, 20#
KB Windmills 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:
Elevated rear foot split squat x 5 reps each leg 35, 35, 35, 35, 45#
60 seconds
Dips x 5 reps
60 seconds
TRX Row x 5 reps +25#
60 seconds

Rogue Echo Bike
10 calories :35
20 calories 2:45
30 calories 5:50
20 calories 8:14
10 calories 9:49
1 minute between efforts

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

Ice Barrel 57 degrees 1 minute

Tim Babcock 08-09-2023 10:39 AM

Re: The Shed 'O Pain
 
August 7, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes

Couch Stretch
Frog stretch

Ice Barrel 57 degrees 1 minute

August 8, 2023
3 problems
10 push ups
1 Trapbar Deadlift 185#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 2 Every 60 seconds
1. Variable Depth Edge Rail 3 sets of 3-6-9 seconds +0
2. 2-finger pocket (blue hangboard) 3 sets of 3-6-9 -10#
3. Closed Crimp 3 sets of 3-6-9 -25#

Worked in:
10 sets of 10 band pull aparts
7 sets of 10 push ups
Deep squat holds
7 x 1 rep Trapbar DL @ 185#
Deep squat holds

Ice Barrel 56 degrees 1 minute

Wednesday, August 9, 2023
WARM UPS
Lock 3 Shoulder Routine
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#
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
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Goblet Squat x 8 reps 60# DB
60 seconds
KB See-Saw Press x 8 reps 35# KBs
60 seconds
Neutral Grip Pull-ups x 8 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
8:00

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

Ice Barrel 1 minute 54 degrees

Tim Babcock 08-13-2023 07:06 AM

Re: The Shed 'O Pain
 
Thursday, August 10, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Ice Barrel 1 minute 56 degrees

Friday, August 11, 2023
WARM UPS
Lock 3 Shoulder Routine
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 each arm at 35, 45, 53, & 62#

10 minute EMOM
10 KBS 53#
3/2 Dips (3 first 5 rounds & 2 second five rounds, 25 total)

Couch Stretch
Banded Frog Stretch

Ice Barrel 1 minute 57 degrees

Saturday, August 12, 2023
Bouldered at Rock Mill with Kevin and Ross. Flashed the new purples and blues and one new orange. Quickly sent another new orange. Worked on a white for awhile. Not even close. Finished by doing 7 purples. All but one.

Sunday, August 13, 2023
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 6 reps 0, 10, 20#
KB Windmills 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 6 reps:
Elevated rear foot split squat x 6 reps each leg 35# KB
60 seconds
BOSU Ball KB Bench Press x 6 reps 53s
60 seconds
TRX Row x 6 reps +15#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
7:54

2 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups
Frog stretch
Deep Squat Hold

Tim Babcock 08-16-2023 08:27 AM

Re: The Shed 'O Pain
 
August 14, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes

Couch Stretch
Frog stretch

Ice Barrel 58 degrees 1 minute

August 15, 2023
3 problems
10 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 1, Workout 2 Every 60 seconds
1. Variable Depth Edge Rail 4 sets of 3-6-9 seconds +0
2. 2-finger pocket (blue hangboard) 4 sets of 3-6-9 -10#
4. Closed Crimp 4 sets of 3-6-9 -25#

Worked in:
10 sets of 10 band pull aparts
12 sets of 2 dips
10 x 1 rep Trapbar DL @ 205#
Deep squat holds

Ice Barrel 54 degrees 1 minute

Wednesday, August 16, 2023
WARM UPS
Lock 3 Shoulder Routine
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#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills x 5 reps each arm 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:
Goblet Squat x 5 reps 44, 53, 62, 70, 70#
60 seconds
Half Kneeling KB Press x 5 reps each side 35# KBs
60 seconds
Pronated Grip Pull-ups x 5 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer?s Carry 2-44# KBs (Around house through the garage)
5 rounds
13:12

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

Ice Barrel 1 minute 54 degrees

Tim Babcock 08-23-2023 04:53 PM

Re: The Shed 'O Pain
 
Thursday, August 17, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Ice Barrel 1 minute 67 degrees

Friday, August 18, 2023
WARM UPS
Lock 3 Shoulder Routine
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 each arm at 35, 45, 53, & 62#

10 minute EMOM
10 KBS 53#
6 push ups

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

Ice Barrel 1 minute 57 degrees

Saturday, August 19, 2023
Climbed at Hinckley with Kent, Randy, and Justin. I shook off some rust and was sending the main wall routes by the end. Good conditions for August. Fun to show Randy and Justin the routes and help with beta.
2 mile walk later.

Sunday, August 20, 2023
WARM UPS
Lock 3 Shoulder Routine
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#
Neutral Grip Pull ups x 6 reps 0, 10, 20#
KB Windmills 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 8 reps:
Elevated rear foot split squat x 8 reps each leg 35# KB
60 seconds
BOSU Ball KB Bench Press x 8 reps 53s
60 seconds
TRX Row x 8 reps +10#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer?s Carry 2-44# KBs (Around house through the garage)
5 rounds

2 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups
Frog stretch
Deep Squat Hold

August 21, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes

Couch Stretch
Frog stretch

Ice Barrel 58 degrees 1 minute

August 22, 2023
3 problems
10 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 3, Workout 1 Every 60 seconds
1. Variable Depth Edge Rail 5 sets of 3-6-9 seconds +0
2. 2-finger pocket (blue hangboard) 5 sets of 3-6-9 -10#
3. Closed Crimp 5 sets of 3-6-9 -25#

Worked in:
10 sets of 10 band pull aparts
10 sets of 3 and then 2 dips
10 x 1 rep Trapbar DL @ 205#
Deep squat holds

Ice Barrel 54 degrees 1 minute

Tim Babcock 08-27-2023 07:26 AM

Re: The Shed 'O Pain
 
Thursday, August 24, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Ice Barrel 1 minute 56 degrees

Saturday, August 26, 2023
Bouldered at Rock Mill. Flashed 4 blues and got an additional one with a bit of work. I also flashed an orange problem. Worked some others and then finished by doing all the purples.

Sunday, August 27, 2023
WARM UPS
Lock 3 Shoulder Routine
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#
Neutral Grip Pull ups x 65reps 0, 10, 20#
KB Windmills 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 8 reps:
Goblets Squats x 8 reps 53, 62, 70#
60 seconds
See Saw KB Press x 8 reps each arm 35s
60 seconds
Neutral Grip Pull ups x 8 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer?s Carry 2-53# KBs (Around house through the garage)
5 rounds
12:59

2 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups
Frog stretch
Deep Squat Hold
Got everything done in 69 minutes.

Tim Babcock 08-30-2023 04:57 PM

Re: The Shed 'O Pain
 
August 28, 2023
WARM UPS
Lock 3 Shoulder Routine
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

Zone 2 IC4 Bike Workout 45 minutes

Couch Stretch
Frog stretch

Ice Barrel 48 degrees 1 minute

August 29, 2023
3 problems
10 push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 3, Workout 12Every 60 seconds
1. Variable Depth Edge Rail 5 sets of 3-6-9 seconds +0
2. 2-finger pocket (blue hangboard) 5 sets of 3-6-9 -10#
3. Closed Crimp 5 sets of 3-6-9 -25#

Worked in:
10 sets of 10 band pull aparts
10 sets of 3 and then 2 dips
10 x 1 rep Trapbar DL @ 205#
Deep squat holds

Ice Barrel 54 degrees

August 30, 2023
WARM UPS
Lock 3 Shoulder Routine
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#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills x 5 reps each arm 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:
Alternating Skater Squats 5 each leg -20, -20, -10, -10, 0#
60 seconds
Dips x 5 reps
60 seconds
TRX Row x 5 reps +25#
60 seconds

Rogue Echo Bike
2 miles for time: 5:08 - slow

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

Ice Barrel 1 minute 60 degrees


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