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

Tim Babcock 05-02-2016 08:21 AM

Re: The Shed 'O Pain
 
Jeff-I'm glad you're using your new bar.

10 goblet squats 35, 45, 53#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

5 deadlifts @ 135

A.
Three sets of:
Deadlift x 8 reps 185, 205, 225#
Rest 60 seconds
Single-Leg Hip Bridge x 12 reps each side
Rest 60 seconds
Single-Arm Row x 10 reps 53#
Rest 60 seconds
B.
Every 90 seconds, for 15 minutes (10 sets):
12 Russian Kettlebell Swings 53#
12 Hand-Release Push-Ups
C.
Two sets of:
Supine Ring Rows x 10 reps
Rest 60 seconds
Ab Roll Outs x 15 reps
Rest 60 seconds

Tim Babcock 05-03-2016 03:12 PM

Re: The Shed 'O Pain
 
Thoracic Bridge
Naked Get-ups (naked, in this case, means no weight)

3 TGUs 35, 45, 53, 62, 71#
60 seconds rest
5 kipping pull ups
60 seconds rest
5 rounds

1 mile run
7:55

A light workout tonight.:)

Jeffrey Fortuna 05-03-2016 03:58 PM

Re: The Shed 'O Pain
 
Monday, 5/2/2016

Treadmill Run:
0.5mi @3.5mph,
2.0mi @6.0mph,
0.5mi @3.5mph

A VERY light workout. I felt good for the first mile but got tired quickly.

Nothing today, had to get the yard work done while the weather was cooperating.

Tim Babcock 05-04-2016 04:00 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 pronators
5 rounds

RPTC Hangboard Workout
4 grips @ 3 sets each

Worked in an additional 150 push ups.

Tim Babcock 05-05-2016 03:37 PM

Re: The Shed 'O Pain
 
10 goblet squats 35, 45, 53#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Every 4.5 minutes, (6 sets):
Run 200 Meters
20 Russian Kettlebell Swings 53#
40 Double-Unders
B.
Two sets of:
Hawaiian Squat/Couch Stretch x 90 seconds each side
Prone Plank x 60 seconds

5 strict muscle ups

Mary joined me tonight. Nice to workout with someone, especially my daughter.

Tim Babcock 05-06-2016 03:20 PM

Re: The Shed 'O Pain
 
10 goblet squats 35, 45, 53#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

Four sets of:
Front Squat x 6 reps 95, 115, 135, 155 (2)
Rest 60 seconds
Goblet Walking Lunges x 16 reps 35#
Rest 60 seconds
Push-Ups x 20 reps
Rest 60 seconds
Nose-to-Wall Handstand Hold x 45 seconds
Rest 60 seconds

Practiced forward rolls on my mats. Actually made me a little nauseous.

Tim Babcock 05-07-2016 05:44 PM

Re: The Shed 'O Pain
 
Climbed at Hinckley with family and friends. Very nice day. Fun.
Rice bucket routine when I got home.

Tim Babcock 05-09-2016 03:26 PM

Re: The Shed 'O Pain
 
10 goblet squats 35, 45, 53#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

3 deadlifts @ 135, 185, 205#

A.
Three rounds of:
Deadlift x 3 reps 225, 245, 265
Rest 60 seconds
Dumbbell Bench Press x 10 reps 40# DBs
Rest 60 seconds
Ab Roll Outs x15 reps
Rest 60 seconds

B.
Four sets of 3-minute sprints with 2 minutes rest between.
5 Pull-Ups
10 Push-Ups
15 Air Squats
3 + 12 reps, 3 + 15 reps, 3 + 5 reps, 3 + 5 reps

1 mile run

Tim Babcock 05-10-2016 04:11 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 pronators
5 rounds

RPTC Hangboard Workout
4 grips @ 3 sets each

Worked in 5 sets of 3 HSPUs with 1.5" deficit.
Goblet squat holds.

Tim Babcock 05-11-2016 03:59 PM

Re: The Shed 'O Pain
 
10 goblet squats 35, 45, 53#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Three sets of:
Back Squat x 6 reps 135, 155, 185 (5)
Rest 60 seconds
Bottom’s Up Kettlebell Walk x 25 yards each arm 20#
Rest 60 seconds
Double-Unders x 50 reps
Rest 60 seconds
B.
In teams of two, alternate sets to complete four each of:
0.25 mile Air-Dyne
20 Air Squats
30 Kettlebell Swings 53#
Mary and I did this in 20:41.

5 ring muscle ups and 1 bar muscle up.

Tim Babcock 05-12-2016 06:30 PM

Re: The Shed 'O Pain
 
2 problems
3 TGUs 35, 45, 53, 62, 71#
5 rounds

RPTC Hangboard Workout
4 grips @ 3 sets each

Worked in 10 sets of 10 push-ups.

Tim Babcock 05-15-2016 07:30 AM

Re: The Shed 'O Pain
 
10 goblet squats 35, 45, 53#
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

6 deadlifts @ 135, 185#

A.
Three sets of:
Deadlift x 6 reps 205, 225, 245#
Rest 60 seconds
3 rope ascents 15’
Rest 60 seconds
Strict HSPUs x 10
Rest 60 seconds

B.
10 rounds
5 pull ups
10 push ups
15 air squats
11:30

C. 1 mile run

Tim Babcock 05-16-2016 03:23 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 pronators
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each

Worked in 10 sets of 5 ring dips.

Tim Babcock 05-18-2016 03:55 PM

Re: The Shed 'O Pain
 
10 goblet squats 35, 45, 2-35#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Four sets of:
Double KB Front Squat x 6 reps 2-53# KBs
Rest 60 seconds
Turkish Get-Ups x 4 reps (2 each side) 35, 53, 72, 72#
Rest 60 seconds
10 kipping pull-ups
Rest 60 seconds
B.
Three rounds for time of:
30 Wall Ball Shots
20 Burpees
10 Box Jump-Overs
17:58

5 strict muscle ups

0.5 mile run

Tim Babcock 05-19-2016 03:58 PM

Re: The Shed 'O Pain
 
2 problems
10 thoracic bridges
10 reverse wrist curls
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each

Worked in some mobility work.

Tim Babcock 05-20-2016 03:28 PM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

A.
For max reps:
Strict Pronated-Grip Pull-Ups 11
Rest 90 seconds
Strict Mixed-Grip Pull-Ups 8
Rest 90 seconds
Strict Supinated-Grip Pull-Ups 7

B.
For time:
Air-Dyne 1 mile
20 Burpees over parallette.
40 Thrusters (40#)
10:54

Tim Babcock 05-21-2016 05:12 PM

Re: The Shed 'O Pain
 
Bouldered at Rock Mill with Jeff and Beth. Climbed decently for a couple of hours. My finger then got sore.

Tim Babcock 05-22-2016 08:02 AM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A few muscle ups, HSPUs, and KBSs.

Strict Nate
20 min AMRAP
2 strict muscle ups
4 strict HSPUs
8 KBS 53#
10 rounds + 1 rep

100 push ups 5:09
1 mile run
100 push ups 4:55

Hip stretches

JT's wife, Sue, is coming to visit the Shed this morning. I'm excited to share the Shed with her.

Tim Babcock 05-23-2016 04:05 PM

Re: The Shed 'O Pain
 
2 problems
10 thoracic bridges
10 pronators
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each

Worked in mobility work.

Tim Babcock 05-24-2016 03:16 PM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

20 minute AMRAP
5 chest to bar pull-ups
10 ring dips
15 goblet squats 25#
9 rounds + 5 reps

1 mile run

Tim Babcock 05-25-2016 04:00 PM

Re: The Shed 'O Pain
 
2 problems
10 thoracic bridges
10 reverse wrist curls
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each

Worked in mobility work.

Tim Babcock 05-26-2016 03:20 PM

Re: The Shed 'O Pain
 
3 TGUS 35, 45, 53, 62, 71#
5 strict pull ups
shoulder mobilization routine
5 rounds

100 push ups 4:39
1 mile run
100 push ups 4:25

Doesn't seem like much but I tired.

Tim Babcock 05-28-2016 07:22 AM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Three rounds of:
Air Squat x 50 reps
Rest 60 seconds
Dumbbell Bench Press x 10 reps 40# DBs
Rest 60 seconds
Ab Roll Outs x 15 reps
Rest 60 seconds

B.
For time:
Run 800 Meters
immediately followed by…
Five rounds of:
12 Push-Ups
12 Box Jump-Overs
immediately followed by…
Air-Dyne 1 mile
14:35

Hot and muggy today!

Tim Babcock 05-30-2016 10:47 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Jeff. Bouldered decently. Finger is coming along.

Today
Participated in Crossfit Tiffin's annual "Murph" Memorial Day WOD. It was nice to see some friends I hadn't seen in awhile and sweat together.

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
46:15
I was able to comfortably complete the hard. It was brutal but nothing hurt. My training for the last month or so was geared towards today. Fun day at Crossfit Tiffin.

Tim Babcock 06-01-2016 04:52 PM

Re: The Shed 'O Pain
 
2 problems
15 push ups
10 pronators
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each


Worked in 5 sets of 5 strict HSPUs and mobility work.

Very warm in the Shed this afternoon.

Tim Babcock 06-02-2016 03:17 PM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

6 Squat-Stance Deadlifts @ 135 and 155

A.
Three sets of:
Squat-Stance Deadlift x 6 reps 185, 205, 225#
Rest 60 seconds
Dumbbell Bench Press x 10 reps 40#
Rest 60 seconds
Double-Under Practice x 25 reps
Rest 60 seconds
B.
Every minute, on the minute, for 15 minutes:
10 Kettlebell Swings 53#
5 Burpees
I had to do 3 burpees for 7 of the rounds. A gasser!

Tim Babcock 06-04-2016 01:51 PM

Re: The Shed 'O Pain
 
Bouldered at Rock Mill with Jeff. Sent a few good problems. Good to climb with Jeff.
Afterwards we did a little workout.
3 TGUs each arm 35, 40, 45, 50#
3 strict muscle ups
4 rounds

Jeffrey Fortuna 06-04-2016 04:45 PM

Re: The Shed 'O Pain
 
Saturday 6/4/2016

Bouldered at The Rock Mill with Tim. I didn't send anything hard, but happy with the what I did.

After, did an easy WOD, Baby Barbara:
5 rounds of:
5 pull-ups,
10 push-ups,
15 sit-ups,
20 squats

Thanks Tim for pushing me to try hard.

Tim Babcock 06-05-2016 07:50 AM

Re: The Shed 'O Pain
 
Great to see you posting Jeff!

10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Three sets of:
Double KB Front Squat x 10 reps 35# KBs
Rest 60 seconds
Kettlebell Swings x 20 reps 53, 62, 71#
Rest 60 seconds
Evil Wheel x 15 reps
Rest 60 seconds
B.
Five rounds for time of:
6 Strict Pull-Ups
8 Burpees
12 Wall Ball Shots
14:42
Not much get up and go this morning. Got it done.

Tim Babcock 06-10-2016 08:06 AM

Re: The Shed 'O Pain
 
June 6-9: New River climbing trip with Rick. Climbed at Endless, Bubba, and Tattoo Wall. The first two days were good conditions but a little humid. Still managed to get up some good routes. I even did an 11d first go. I had been on it years ago but didn't really remember it. The third was like a crisp October day. Probably did close to 10 routes at Tattoo Wall. I even managed to quickly send a 12b. Unfortunately I was unable to lead it because of a tree growing in the drop zone. It would have been an easy lead because the bolts were right where you needed them. Great trip to start the summer.

Today
10 goblet squats 25, 30, 40#
5 strict pull-ups 0 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Three sets of:
Single-Leg Deadlift x 6 reps each leg 2-35 pound KBs
Rest 60 seconds
Russian Kettlebell Swings x 15 reps 35, 53, 71#
Rest 60 seconds
Bottom’s Up Kettlebell Walk x 25 yards each arm 20# KB
Rest 60 seconds
B.
Five sets for max reps:
45 seconds of Air-Dyne 0.22, 0.24, 0.23, 0.23, 0.24
Rest 15 seconds
45 seconds of Goblet Squats 40# 16, 16, 16, 20, 19
Rest 15 seconds
45 seconds of Push-ups 25, 26, 27, 28, 30
Rest 15 seconds

Couch stretch and handstand practice.

Tim Babcock 06-11-2016 04:54 PM

Re: The Shed 'O Pain
 
Bouldered at Rock Mill with Jeff. Fun session. I always enjoy figuring out the problems with Jeff. We make a pretty good team.

Jeffrey Fortuna 06-12-2016 04:16 PM

Re: The Shed 'O Pain
 
Saturday 6/11/2016

Bouldered at The Rock Mill with Tim. What a great session! We spent most of the day working some hard, steep problems, which isn't typical for us. It was a lot of fun turning something that looked undoable for me into something that is within my grasp. I hope I can get back on those problems again before they come down.

Sunday 6/12/2016

It was such a beautiful, I should have gone to Hinkley to climb with Robert and Nahomi, but I spent the day in my yard planting flowers. Good for the soul. I did do a little but of unicycle practice. I beat up my shin again, but I did manage to get up and actually do a full revolution before falling off. Definite progress.

Tim Babcock 06-14-2016 03:43 PM

Re: The Shed 'O Pain
 
Today
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

15 KBS 53#
5 Goblet Squats 53#
5 Push-ups
10 rounds
13:21

"Break Up Those Hips and Fix That Squat" mobility routine. 15 minutes.
Article by Adam Voget

Jeffrey Fortuna 06-14-2016 04:12 PM

Re: The Shed 'O Pain
 
Tuesday 6/14/2016

3mi. run. It was very slow and I stopped a couple of times, but at least I go outside on this beautiful day.

Tim Babcock 06-15-2016 08:36 AM

Re: The Shed 'O Pain
 
2 problems
3 TGUs 35, 45, 53, 62, 71#
10 pronators
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each


Worked in 5 sets of 5 strict HSPUs and mobility work.

Tim Babcock 06-16-2016 09:12 AM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

6 Romanian Deadlifts @ 135#

A.
Four sets of:
Romanian Deadlift x 6 reps 155, 185, 205, 205#
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps
Rest 30 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 30 seconds
B.
Complete as many rounds and reps as possible in 8 minutes of:
12 Russian Kettlebell Swings 53#
12 Alternating Reverse Lunges with Kettlebell Goblet Hold 25#
6 rounds + 12 reps

Pigeon Stretch and banded Couch Stretch

5 ring muscle ups, 1 kipping bar muscle up, and 1 strict bar muscle up.

Tim Babcock 06-17-2016 09:14 AM

Re: The Shed 'O Pain
 
10 goblet squats 35, 45, 53#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

Four sets of:
Bulgarian Goat Bag Swings x 15 reps 35, 45, 53, 62#
Rest 60 seconds
Banded kneeling hip thrust x 10 reps
Rest 60 seconds
Reverse Snow Angels x 10 reps 2.5#
Rest 60 seconds

For Time:
5-4-3-2-1
Rope Climbs
w/25 Push-Ups and 25 Double Unders between each round
17:28

Mobility Work

Tim Babcock 06-19-2016 09:09 AM

Re: The Shed 'O Pain
 
Yesterday
Climbed at Hinckley with Rick and Jeff. Great day climbing with my friends. 14 laps.

Today
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Four rounds of:
Double KB Front Squat x 6 reps 35/35, 35/35, 35/45, 45/35
Rest 60 seconds
Weighted Box Step-Ups x 6 reps each leg w/20# weight vest
Rest 60 seconds
KB Floor Press x 10 reps 53# KBs
Rest 60 seconds

Complete as many rounds and reps as possible in 15 minutes of:
20 Russian Kettlebell Swings 53#
10 Wall Ball Shots
Run 200 Meters
5 rounds + 6 reps

Hip Mobility Routine from "Deskbound" by Kelly Starrett. Time consuming but effective.

Happy Father's Day!

Jeffrey Fortuna 06-19-2016 12:17 PM

Re: The Shed 'O Pain
 
Thursday 6/16/2016
Run 3mi. (slow)

Friday 6/17/2016
Run 2mi. (slow)

Saturday 6/18/2016
Climbed at Hinkley with Tim and Rick, 10 laps

GREAT DAY!

Sunday 6/19/2016
Run 3mi. (slow)

It was 88 degrees and my route has almost no shade.

Tim Babcock 06-20-2016 08:22 AM

Re: The Shed 'O Pain
 
1 problem
5 burpees
10 pronators
5 rounds
1 problem
10 push ups
10 reverse wrist curls
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each

Mobility Work


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