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. Field’s 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 15Â’ 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 15’ 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


All times are GMT -7. The time now is 09:46 PM.


CrossFit is a registered trademark of CrossFit Inc.