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

Tim Babcock 12-25-2021 04:10 PM

Re: The Shed 'O Pain
 
4 x 4 Interval Training on Treadmill
10 minute warmup 3.5 mph @ 1% incline
-4 minutes First interval 4 mph @ 15% heart rate peaked at 147
3 minute active rest 3.0 mph @ 0% incline
-4 minutes First interval 4 mph @ 15% heart rate peaked at 152
3 minute active rest 3.0 mph @ 0% incline
-4 minutes First interval 4 mph @ 15% heart rate peaked at 152
3 minute active rest 3.0 mph @ 0% incline
-4 minutes First interval 4 mph @ 15% heart rate peaked at 153
5 minute cool down 3.0 @ 0% incline

40 minutes total
The goal was to get my heart rate @ 90% for all 4 intervals. Not quite there. Also I felt like it took me most of the four minutes to get close to 90%. It's only supposed to take 1-2 minutes to get to 90%. A good workout regardless. Might be a once a week workout.

Tim Babcock 12-27-2021 08:56 AM

Re: The Shed 'O Pain
 
12/26/21
Climbed at Rock Mill with Jeff.

Today
12/27/21
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 30, 40, 60#
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

4 sets of:
Goblet Squats x 6 reps 60# DB
60 seconds rest
One-Armed DB Bench Press x 6 reps each arm 53# KB
60 seconds rest
TRX Inverted Rows x 6 reps +15#
60 seconds rest

For time:
1 mile - Rogue Echo Bike
25 Kettlebell Swings 70#
25 Strict Pull-Ups (these took the longest)
8:55

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
5 minutes of cervical traction

Tim Babcock 12-28-2021 08:31 AM

Re: The Shed 'O Pain
 
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

Turkish Get Ups
2, 2, 2, 2, 2 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 5 kettlebell Swings 0-1 88#
1-2 5 kettlebell Swings 1-2 88#
Rest 2-3
3-4 1 ring muscle up
4-5 1 ring muscle up
Rest 5-6
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
5 minutes of cervical traction

Tim Babcock 12-31-2021 11:47 AM

Re: The Shed 'O Pain
 
12/30/21
Climbed at Shaker Rocks with Ryan.

Today -Birthday Benchmark Workout
12/31/21
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 35, 45, 53#
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

Benchmark Exercises
1. Turkish Gets Ups 1 @ 35, 44, 53, 62, 70, & 88# each arm. Dropped the left hand 88# on the way down.
2. KB Clean & Press 3 w/35s, 2 w/44s, & 1 w/53s
3. KB Front Squats 5 @ 35s, 44s, 53s
4. 10 kettlebell swings @ 88#
5. 5 ring muscle ups 0, 0, 0, 8, 20#
6. 1 attempt at a bar muscle up -fail
7. 1 handstand push up
8. Rogue Echo Bike -Tabata Protocol, 52 calories (last year I got 53 calories)

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
5 minutes of cervical traction

Annual Video
[url]https://www.youtube.com/watch?v=AXS-8E9lLD0[/url]
WFS

Tim Babcock 01-01-2022 06:31 PM

Re: The Shed 'O Pain
 
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

3 sets of:
Trapbar Squat x 8 reps 185#
60 seconds rest
KB Bench Press x 8 reps 53s
60 seconds rest
TRX Row x 8 reps
60 seconds rest

10 sandbag over the shoulder throws (50#)
20 double unders
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
Cervical Traction-5 minutes

Tim Babcock 01-02-2022 10:10 AM

Re: The Shed 'O Pain
 
2 problems
10 Push ups
10 second 2-finger hang
10 pronators each arm
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. open crimp on small wooden rung on campus board: 3 sets of 3-6-9 +5#
2. 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Full Crimp 3 sets of 3-6-9 -25#

Worked in:
10 sets of 10 band pull aparts
Deep squat holds

Tim Babcock 01-04-2022 04:21 PM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

2 TGUs each side 35, 44, 53, 62 & 1 w/70#
5 rounds

Kettlebell Rep Ladder 53# (150 swings total) -on the minute
5
5-10
5-10-15
5-10-15-20
5-10-15
5-10
5

KB Press Ladder (3-2-1) X 2 -35, 44, 53
Worked in 3 sets of 20 Flexbar Wrist Curls & 3 sets of 10 pronators

Banded Hip Stretches
5 ring muscle ups
3 sets of 15 Reverse Hypers 120#

Tim Babcock 01-06-2022 04:25 PM

Re: The Shed 'O Pain
 
Yesterday (1/5/22)
2 problems
10 Push ups
10 second 2-finger hang
10 pronators each arm
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 2 Every 60 seconds
1. open crimp on small wooden rung on campus board: 3 sets of 3-6-9 +10#
2. 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Full Crimp 3 sets of 3-6-9 -25#

Worked in:
10 sets of 10 band pull aparts
5 sets of 5 Ab Wheel Roll Outs
Deep squat holds

Today (1/6/22)
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bar x 5 reps each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

6 sets of:
Bulgarian Split Squat x 4 reps each leg 25# DBs
60 seconds rest
One-arm DB Bench Press x 4 reps each arm 60# DB
60 seconds rest
Neutral Grip Pull-up x 4 reps +10#
60 seconds rest

Rogue Echo Bike
10 calories :33
20 calories 2:47
30 calories 5:52
20 calories 8:18
10 calories 9:55
1 minute rest between efforts

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#

For whatever reason tonight was a bit of a grind.

Tim Babcock 01-09-2022 09:24 AM

Re: The Shed 'O Pain
 
1/8/22
Climbed at Rock Mill.

Today
1/9/22
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 30, 40, 60#
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

2-3-5-2-3-5-2-3
Trapbar Deadlift 185, 205, 225#
Dips
TRX Inverted Rows +50 sandbag

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree (2-53# KBs)
5 rounds
9:08

Banded Hip Stretches
-Supine PN distraction hip mobility
-Copenhagen lifts x 5 each leg
-Seated band IR pull aparts with ball
-KB hip flexor lifts with hands on wall
-Banded wall clams
5 ring muscle ups
3 sets of 15 Reverse Hypers 120#

Tim Babcock 01-11-2022 04:16 PM

Re: The Shed 'O Pain
 
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

Turkish Get Ups
2, 2, 2, 2, 2 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 70#
1-2 10 kettlebell Swings 1-2 70#
Rest 2-3
3-4 1 ring muscle up
4-5 1 ring muscle up
Rest 5-6
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#


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