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

Tim Babcock 08-07-2022 05:48 PM

Re: The Shed 'O Pain
 
Saturday 8/6/22
Bouldered at Rock Mill with Kent and Justin. I sent a hard orange in the cave. 1.8 mile walk later.

Sunday 8/7/22
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#
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

4 sets of:
Trapbar Deadlift x 1 rep 225# (5 reps total)
Goblet Squats x 6 reps 60#
30-60 seconds
Bench Press x 6 reps 115#
30-60 seconds
TRX Inverted Row x 6 reps +20#
30-60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmerís Walk 2-53# KBs (up and down sidewalk)
5 rounds
13:48

1.5 mile walk in the evening.

Tim Babcock 08-10-2022 06:27 PM

Re: The Shed 'O Pain
 
Monday 8/8/22
Zone 2 walk on the treadmill. 45 minutes.

Tuesday
2 problems
10 push ups
10 second 2-finger hang
10 pronators
5 rounds

EMOM -One problem on steep wall.

Wednesday 8/10/22
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#

30 Minute EMOM
10 KB Swings 62#
5 dips
5 Assisted Skater Squats each leg -20%
5 pullups
50 single unders
6 ab wheel roll outs
5 rounds

3 sets of 15 Reverse Hypers 120#
Banded Hip Stretches
3 sets of 10 tib raises
3 sets of 20 Flexbar wrist extensions

Tim Babcock 08-14-2022 08:34 AM

Re: The Shed 'O Pain
 
New River Trip
W/Norm
August 11, 12, & 13

Thursday
Summersville
Ragged Reaction 5.9
Satisfaction Guarantee11a
Useless Beauty 10a/b

Friday
Bubba City
Wunderkind 5.6
Hi-C 5.10a
St. Pauli Girl 5.10b/c
Bubbaweiser 5.10d
Fired for Sandbagging 5.12a
Immaculate Combustion 5.10d

Saturday
Endless
Party in my Mind 10b
Freaky Stylee 12a Stuggled to the crux (didnít fall) and then couldnít do the crux move. Took a few good whippers. Iíll be back.
George of the Gorge 5.9 (twice)

Sunday
August 14, 2022
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 35, 45, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 45#
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)
R Alt Lunges x 8 reps each leg 50#
60 seconds
KB Banded Press x 8 reps 35#
60 seconds
Pull/Chin Up x 8 reps (4+4)
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 sets of 10 tib raises
3 ring muscle ups
3 sets of 20 Flexbar wrist extensions
Elbow Flossing

Tim Babcock 08-16-2022 03:45 PM

Re: The Shed 'O Pain
 
Monday 8/15/22
Zone 2 walk on the treadmill. 30 minutes.

Tuesday 8/16/22
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

TGUs 2 @ 35, 44, 53, 62, 70#

30 Minute EMOM
5 KB Swings 88#
12 Push Ups
5 Goblet Squats 60#
2 15í Rope Ascents
50 single unders
7 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
Banded Hip Stretches
2 sets of 10 tib raises
2 sets of 20 Flexbar wrist extensions

1.5 mile walk later.

Tim Babcock 08-17-2022 07:10 AM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 second 2-finger hold
10 pronators
5 rounds
Climbed strong. Good conditions.

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. Campus Rung by Door: 3 sets of 3-6-9 +10# (+15 next time)
2. 4 finger (RPTC): 3 sets of 3-6-9 +20# (+35 next time)
3. Full Crimp (RPTC) sets of 3-6-9 -20#

Worked in 10 sets of 10 band pull aparts and deep squat holds.

Tim Babcock 08-18-2022 10:32 AM

Re: The Shed 'O Pain
 
Yesterday Evening
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds

Today (8/18/22)
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 35, 45, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 45#
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)
ATG Split Squat x 6 rep each leg 35# KB
60 seconds
KB Bench Press x 6 reps 53# KBs
60 seconds
TRX Inverted Row x 6 reps + 35#
60 seconds

Rogue Echo Bike
2 miles for time: 5:02
70 calories

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 sets of 10 tib raises
3 ring muscle ups
3 sets of 20 Flexbar wrist extensions

Tim Babcock 08-21-2022 08:45 AM

Re: The Shed 'O Pain
 
Friday 8/19/22
Zone 2 walk on the treadmill. 45 minutes.
1.5 mile walk in the evening.

Saturday 8/20/22
Climbed at Rock Mill Kent, Jeff, and many others. Climbed 3 blues and a really hard purple. A lot of new problems I wanted to send. I did a few.

Sunday 8/21/22
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, 35, 45#
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 3 205#
30 seconds
Dips x 3 reps
30 seconds
Pronated/Supinated Grip Pull Ups x 3 reps +20#
30 seconds

Rogue Echo Bike
10 calories :33
20 calories 2:41
30 calories 5:42
20 calories 8:03
10 calories 9:34
1 minute between efforts

3 sets of 15 Reverse Hypers 120#
Banded Hip Stretches
3 sets of 10 tib raises
3 sets of 20 Flexbar wrist extensions

Tim Babcock 08-25-2022 05:12 PM

Re: The Shed 'O Pain
 
8/22/22
Zone 2 walk on the treadmill. 45 minutes.
1.5 mile walk in the evening.
BP 124/68 7:31 pm

8/23/22
2, 3, 4 problems
10, 20, 20 KB Snatches 35# each arm
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 +15#
2. 4 finger (RPTC): 3 sets of 3-6-9 +35#
3. Full Crimp (RPTC) sets of 3-6-9 -20#

Worked in 10 sets of 10 band pull aparts and 10 Push ups
Deep Squat Holds

8/24/22
BP 116/64 9:30 pm

8/25/22
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
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

4 sets of:
Trapbar Deadlift x 1 rep 225#
ATG Split Squat x 6 reps each leg 35#
30-60 seconds
Double DB Press x 6 reps 40# DBs
30-60 seconds
TRX Inverted Row x 6 reps +35#
30-60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) x 5
8:46

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
2 sets of 10 tib raises
3 ring muscle ups

Tim Babcock 08-28-2022 07:45 AM

Re: The Shed 'O Pain
 
Friday 8/26/22
1.5 mile walk in the evening.

Saturday 8/27/22
Climbed at Rock Mill Kent and others. Climbed the two new purples and blues. Sent a hard blue I had tried last Saturday. I also flashed two oranges.
1.5 mile walk in the evening.

Sunday 8/28/22
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

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 x 5 sets
Double KB Front Squats 35s x 4 reps
60 seconds
Bench Press x 4 reps 115, 125, 135#
60 seconds
Pronated/Supinated Grip Pull Ups x 4 reps +10#
60 seconds

Rogue Echo Bike x 15 calories
Farmers Walk around house and through garage
4 rounds
9:24

3 sets of 15 Reverse Hypers 120#
Banded Hip Stretches
3 sets of 10 tib raises
3 ring muscle ups

Tim Babcock 08-30-2022 03:17 PM

Re: The Shed 'O Pain
 
8/29/22
Zone 2 walk on the treadmill. 45 minutes
Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) x 5
BP 118/70 9:30

8/30/22
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 53#
5 dips
10 alternating reverse lunges 25# DBs
2 15í rope ascents
50 single unders
6 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
Banded Hip Stretches


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