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

Tim Babcock 12-19-2017 05:20 PM

Re: The Shed 'O Pain
 
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Double KB Deadlift 88#
Ring Dips
1 TGU each side 35, 44, 53, 62, 71, 62, 53, 44#

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

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Right shoulder rolls
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up

20 wrist extension w/Flexbar
3 Cartwheels facing the other

Worked out with my daughter tonight. She's home from college for a month.:)

Tim Babcock 12-21-2017 09:16 AM

Re: The Shed 'O Pain
 
2 problems
10 push-ups w/red band around back
2-finger hang 5, 5, 5, 5, 5 seconds
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 3, Workout 2 EMOM
1. Open crimp on "slopey crimper" 5 sets of 3-6-9 +0#
2. 2 finger: 5 sets of 3-6-9 (large 2-finger) +2.5#
3. Full Crimp w/thumb support:5 sets -17.5

Worked in:
Kneeling KB Press 35# 2-3-5-2-3-5-2-3 (44# on last 2 sets) (25 total)
Deep Knee Bend to Kneeling to Standing
Deep squat holds
Bird Dogs
A few side planks

Tim Babcock 12-22-2017 10:10 AM

Re: The Shed 'O Pain
 
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

5 sets of:
Romanian Deadlift x 10 reps 88# KB
30 seconds rest
KB Floor Press x 10 reps 35, 44, 44, 53, 53# KBs
30 seconds rest
Supine Ring Rows x 6 reps
30 seconds rest

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

10 strict ring muscle ups

Signed up for the free 10 day subscription to MWOD. Completed Day 1: Hip Hinge Archetype pt I
I will see if this will be useful to me before I spend money on it.

Tim Babcock 12-24-2017 09:58 AM

Re: The Shed 'O Pain
 
Yesterday:
Bouldered at Rock Mill with Jeff, Brad, and Kent. Busy!

Today:
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Landmine Deadlifts 115#, 125#, 135# + 45# bar
Ring Dips
Ab Wheel Roll Outs
1 TGU each side 35, 44, 53, 62, 71, 62, 53, 44#

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

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Right shoulder rolls
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Left shoulder rolls
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing the other

I also did a little foam rolling on abductors.

Happy Holidays!

Tim Babcock 12-26-2017 11:03 AM

Re: The Shed 'O Pain
 
Yesterday
I needed a little exercise after eating a lot of cheesy potatoes yesterday.
THE WALK
You start at 0 degrees on a treadmill and go up by 1 degree every minute until you hit 15 degrees. Repeat the minute at 15 degrees and return to 0 degrees minute by minute reversing the process on the way up.
You must cover 3.2km (2mi). If you don't make 3.2km you've failed the test.
No running. Walking only.
No holding the rails of the treadmill.

Today
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

5 sets of:
Kettlebell Swings x 20 reps 35, 44, 53, 61, 61#
30 seconds rest
One-Armed Kettlebell Floor Press x 5 reps 35, 44, 53, 61, 61#
30 seconds rest
15’ rope ascent x 2
30 seconds rest

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

Extra Credit
1 strict ring muscle up (did last rep w/8#)
kneeling hero pose
10 pronators each arm
5 rounds

Finished up with one attempt at a strict bar muscle up. Attempt successful.

Tim Babcock 12-28-2017 08:52 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill. Sent a blue I tried on Saturday. Very close to an orange. Maybe Sunday. Also took a 2 mile walk outside in the elements. Peaceful.

Today
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Hex-bar Deadlift 145#
Ring Dips
Ab Wheel Roll Outs
TGUs x 1 each side 35, 44, 53, 62, 71, 62, 53, 44#

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

Tim Babcock 12-30-2017 10:43 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered with Jeff in the Shed. Sent all problems and worked in 50 push ups and 50 pronators.

Today
Jeff joined me for a workout before he went home.

Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Hex-bar Deadlift 145#
Kettlebell One-armed press 35#
Pull ups

B.
For time:
20 Wall Ball Shots
20 Kettlebell Swings 44#
15 Wall Ball Shots
15 Kettlebell Swings
10 Wall Ball Shots
10 Kettlebell Swings
5 Wall Ball Shots
5 Kettlebell Swings
6:58

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Right shoulder rolls
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up

20 wrist extension w/Flexbar
3 Cartwheels facing the other

Tim Babcock 01-01-2018 09:57 AM

Re: The Shed 'O Pain
 
Yesterday-Bouldered at Rock Mill with Jeff. Finally sent the orange I have been working on.

Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Hexbar RDL x 6 reps 145, 145, 145, 165#
Station 2 – Single-Leg Box Step-Up x 6 reps each leg w/20# vest
Station 3 – Supine Ring Rows x 8 reps

B.
Against a 3-minute running clock, climb as high as possible through the following ladder:
1 Thruster
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees…
…continuing to climb the ladder until 3 minutes is up.
Rest 3 minutes between sets, and complete a total of three sets.
35# KBs
1. 23 reps
2. 25 reps
3. 30 reps

1 strict ring muscle up
20 flexbar wrist extensions
deep squat hold
reclining hero pose
5 rounds

Happy New Year!

Tim Babcock 01-02-2018 11:03 AM

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 4, Workout 1 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9-12 +0#
2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) +2.5#
3. Full Crimp w/thumb support:3 sets of 3-6-9-12 -17.5#

Worked in:
Ring dips 2-3-5-2-3-5-2-3 (25 total)
Deep squat holds
Deep Knee Bend to Kneeling
Hero Pose

Tim Babcock 01-09-2018 05:03 PM

Re: The Shed 'O Pain
 
I think the Crossfit Discussion Board was down for about a week.

Workouts from 1/3/18 -1/9/18

January 3, 2018
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Hexbar Deadlfts 165#
One Arm KB Press Started with 35# through 2-3-5, finished with 44#
Ab Wheel Rollouts
TGUs x 1 each arm 35, 44, 53, 62, 71, 62, 53, 44#

AirDyne
5(60s work + 60s rest)
Load Indicator - 6.0

5 strict ring muscle ups + deep squat holds

January 4, 2018
2 problems
push-ups 5, 10, 15, 20, 25 reps
2-finger hang 5, 10, 10, 10, 10 seconds
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 4, Workout 2 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9-12 +0#
2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) +2.5#
3. Full Crimp w/thumb support:3 sets of 3-6-9-12 -17.5#

Worked in:
Deep squat holds
Deep Knee Bend to Kneeling

January 7, 2018
Yesterday
Bouldered at Rock Mill with Jeff and Brad. Sent some good problems. Fun.

Today
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 thoracic bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Three sets of:
Double KB Front Squat x 8 reps 35# KBs
Rest 45 seconds
Supine Stability Ball Leg Curls x 12 reps
Rest 45 seconds
L-Sit on parallettes x 45 seconds
(accumulate the time if you can’t do this in one effort)
Rest 45 seconds

B.
Three rounds for time of:
0.5 mile Air-dyne
25 push ups
25 Kettlebell Swings 44#
12:52

Extra Credit
1 strict ring muscle up
5 rolls
10 pronators each arm
5 rounds

January 8, 2018
2 problems
10 push-ups
2-finger hold 5, 10, 10, 10, 10 seconds
10 pronators
20 flexbar wrist extensions
5 rounds

7 additional problems
Worked in a dip ladder 2-3-5-2-3-5-2-3

Sent all established problems and set and sent a new problem on vertical wall.

January 9, 2018
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3
Hexbar Deadlfts 165#
One-armed Kettlebell Floor Press 35, 53, 62#
Ab Wheel Rollouts
TGUs x 1 each arm 35, 44, 53, 62, 71, 62, 53, 44#

AirDyne
6(60s work + 60s rest)
Load Indicator - 6.0


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