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

Tim Babcock 06-14-2022 05:21 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 TGU’s each side 35, 44, 53, 62#

10 Kettlebell Swings
5 pushups
10 rounds 62#
10:50

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#

A cold shower afterwards. Felt good and puts me in a good frame of mind.

Tim Babcock 06-16-2022 04:00 PM

Re: The Shed 'O Pain
 
Yesterday (6/15/22)
Climbed at Rock Mill with Kent and Justin. Three new purples and two new blues.
Later-Walked 1.5 miles

Today
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 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm bars x 5 each arm 35, 44, 53
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets:
Assisted Skater Squats x 6 each leg 30 seconds rest -15, -15, -10, -10#
30 seconds rest
Banded Unstable Bar Bench Press x 6 reps 35# KBs
30 seconds rest
TRX Inverted Row x 6 reps +25#
30 seconds rest

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
15:03

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
Elbow VooDoo Floss

Tim Babcock 06-19-2022 08:07 AM

Re: The Shed 'O Pain
 
Yesterday (6/18/22)
Climbed at Rock Mill with Kent and Dale. No new problems. Repeated 3 blues and all the purples. Worked on a white too. Maybe.
Later-Walked 2 miles

Today
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 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm bars x 5 each arm 35, 44, 53
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets:
Trapbar Deadlift x 8 reps 195#
30 seconds rest
Banded KB Press x 8 reps 35#
30 seconds rest
Supinated Grip Pull ups x 8 reps
30 seconds rest

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk)
5 rounds
14:43

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Elbow VooDoo Floss
3 x 20 Flexbar Wrist Extensions

Tim Babcock 06-21-2022 07:11 AM

Re: The Shed 'O Pain
 
Yesterday
3 mile walk in the morning & 1.7 walk in the evening
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5

Today (6/21/22)
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

10 TGUS/2 @ 35, 44, 53, 62, 70#

10 rounds of:
15 kettlebell swings 53#
5 goblet squats 40#
5 push ups
E2MO2M

Banded Hip Flexor Stretches
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Elbow Flossing

Tim Babcock 06-23-2022 07:16 AM

Re: The Shed 'O Pain
 
Yesterday (6/22/22)
Climbed at Rock Mill with Norm, Kent, and Justin.
Later: Walked a total of 3 miles. Morning and evening walk.
Elbow work (extensions, pronators, floss, and stretches)

Today (6/23/22)
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 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm bars x 5 each arm 35, 44, 53 (with twist at the top)
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
ATG Split Squat x 6 reps each leg 25, 30, 35, 40#
30-60 seconds
One-armed floor press x 6 reps 53#
30-60 seconds
TRX Inverted Row x 6 reps +25#
30-60 seconds

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk)
5 rounds
14:44

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Elbow VooDoo Floss
3 x 20 Flexbar Wrist Extensions

Ice Bath

Tim Babcock 06-25-2022 07:31 AM

Re: The Shed 'O Pain
 
Yesterday 6/24/22
5.5 miles total walking spread out in three walks. 3, 1, 1.5
Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) x 5

Today 6/25/22
2 problems
10 push ups (5 rounds)
10 second hang (5 rounds -20, -15, -10, -5, 0#)
10 pronators/20 Flexbar Wrist Extensions
10 rounds

Tim Babcock 06-26-2022 07:46 AM

Re: The Shed 'O Pain
 
Today (6/26/22)
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 25, 30, 40#
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

3 sets of:
Kick Stand Trapbar Deadlifts x 4 reps each side
30-60 seconds
Banded KB Press x 8 reps
30-60 seconds
Pronated/supinated grip pull up x 4 reps each grip
Rogue Echo Bike
10 calories :32
20 calories 2:40
30 calories 5:35
20 calories 7:54
10 calories 9:25
1 minute between efforts
9:25 PR

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

Tim Babcock 06-28-2022 01:18 PM

Re: The Shed 'O Pain
 
Yesterday
3 mile walk

Today (6/28/22)
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) X 5

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

10 TGUS/2 @ 35, 44, 53, 62, 70#

10 rounds of:
15 kettlebell swings 53#
5 goblet squats 40#
5 push ups
E2MO2MO2M
A bit of a grind today.

Banded Hip Flexor Stretches
2 sets of 15 Reverse Hypers 120#
Elbow Flossing

Tim Babcock 06-30-2022 08:44 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill. Two new blues. I need to finish a purple.
1.2 mile walk

Today (6/30/22)
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 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm bars x 5 reps each arm 35, 35, 45#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
ATG Split Squat x 5 reps each leg 35, 44, 53, 62, 62#
30-60 seconds
One-armed Banded KB press x reps 35#
30-60 seconds
Chest Supported Dumbbell Row x 5 reps 40# DBs
30-60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk)
Rogue Echo Bike x 10 calories
5 rounds
14:38

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
20 Flexbar Extentions
Elbow Flossing

Tim Babcock 07-03-2022 09:22 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Kent and Jeff. Sent a hard purple and a new blue problem. Also repeated 2 blues.
Later: Walked 1.5 miles with Lisa and Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds

Today (7/3/22)
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 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm bars x 5 reps each arm 35, 45, 45#
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 4 reps 195, 205, 215#
30-60 seconds
KB Bench Press x 4 reps 45, 53# KBs
30-60 seconds
Pronated/Supinated Pull Ups x 4 reps +10#
30-60 seconds

Rogue Echo Bike
10 minutes
3.82 miles, 125 calories
PR

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 ring muscle ups
2 sets of 20 Flexbar Extensions
Elbow Flossing


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