CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

Tim Babcock 09-30-2020 05:20 PM

Re: The Shed 'O Pain
 
3 problems
5 kb windmills each arm 35, 44, 53#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 60 seconds
1. half crimp on small campus rung: 5 sets of 3-6-9 +10#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -20, -20, -10, -10#
3. Full Crimp 5 sets of 3-6-9 -35#

Worked in:
20 sets of 10 pushups

Tim Babcock 10-01-2020 03:25 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

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

5 sets of:
Pulley Assisted Skater Squats x 5 reps each leg -20#
60 seconds rest
DB Press x 5 reps 40#
60 seconds rest
Neutral Grip Pull Ups x 5 reps +20, 15, 10, 5, 0#
60 seconds rest

Rogue Echo Bike
Tabata protocol
8 x (20 sec work/10 sec rest)
51 calories

Banded Hip Stretches
Worked in 5 ring muscle ups

Tim Babcock 10-04-2020 08:01 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Kent. Fun. Although I would have preferred to go outside. Next weekend. Hopefully.

Today (10/4/20)
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#
Strict 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

2-3-5-2-3-5-2-3
Pulley Assisted Skater Squats x 5 reps each leg -20, -15, -10#
One-armed DB Bench Press 60#
Ring Rows +25# plate on chest
-finished up this section with some unassisted Skater Squats.

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:12 PR

Banded Hip Stretches
Worked in 5 ring muscle ups

Tim Babcock 10-05-2020 03:10 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 x 4 (2 each side)
35, 44, 53, 62, 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 62#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up 5 w/8#
4-5 1 ring muscle up
Rest 5-6
5 times through

Hip Banded Stretches

Tim Babcock 10-06-2020 05:28 PM

Re: The Shed 'O Pain
 
3 problems
5 kb windmills each arm 35, 44, 53#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 2 Every 60 seconds
1. half crimp on small campus rung: 5 sets of 3-6-9 +10#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -20, -20, -10, -10# 0#
3. Full Crimp 5 sets of 3-6-9 -35#

Worked in:
17 sets of 3 ring dips
Deep squat holds

Tim Babcock 10-08-2020 03:59 PM

Re: The Shed 'O Pain
 
10/7/20
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
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

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

15 kettlebell swings 44#
5 goblet squats
5 push ups
10 rounds
E2MO2M

Rogue Echo Bike
Reverse Tabata 10/20
33 calories

Banded Hip Stretches
Work in 5 ring muscle ups

Tim Babcock 10-11-2020 08:19 AM

Re: The Shed 'O Pain
 
Went to the New this weekend. Ended up only climbing Friday. Saturday morning it was raining pretty steady with no hope of it letting up. So we bailed. However, we made the most of Friday. Fun day with Norm, Kent, Ryan, and Jason. Here is my tick list.
Friday-10/9/20
St. Pauli Girl 10c
My Sister Does Cluster Bombs 11c (fell once down low and lowered and then sent the route.
Fired for Sandbagging 12a (I brushed the lower crux holds and then sent it first go.) Felt solid. Norm is close to sending this one.
Face It Bubba 11a (clean TR) That is such a good route!
Insistent Irony 10c (A good slabby route that Jeff and I used to do all the time. It will teach you to use your feet. Ryan and Jason loved it!)
Casper Says Boo 5.9 A kind of scary route around the corner from Insistent Irony. It scared the crap out of a couple of the guys. It finally dawned of me the reason for the name of the climb.

Today (10/11/20)
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#
Strict 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

2-3-5-2-3-5-2-3
Ab Wheel Roll Outs
Pulley Assisted Skater Squats x 5 reps each leg -20, -10, 0#
Kettlebell Press 35, 35, 44#
Neutral Grip Pull Up 10, 20, 30#

Rogue Echo Bike x 12 calories
Suitcase Carry 70# Kettlebell (2 laps around Shed L/R)
4 rounds

Banded Hip Stretches
Worked in 5 ring muscle ups

Tim Babcock 10-12-2020 03:21 PM

Re: The Shed 'O Pain
 
3 problems
5 kb windmills each arm 35, 44, 53#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 1 Every 60 seconds
1. half crimp on small campus rung: 5 sets of 3-6-9-12 +10#
2. Small 2 finger (RPTC): 5 sets of 3-6-9-12 -20, -10, 0#
3. Full Crimp 5 sets of 3-6-9-12 -35#

Worked in:
10 sets of 10 push ups
Deep squat holds

Tim Babcock 10-13-2020 03:06 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
3@35, 3@44, 2@53, 1@62, 1@70# each arm

Quick and the Dead
0-1 10 kettlebell Swings 0-1 2 rounds @53#, 2 rounds @ 62#, 1 round @ 70#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up 5 w/8# med-ball
4-5 1 ring muscle up
Rest 5-6
5 times through

Hip Banded Stretches

Tim Babcock 10-14-2020 03:41 PM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
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

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

5 sets of:
Goblet Squats x 5 60# DB
60 seconds
One-Armed Floor Press x 5 each arm 53, 53, 62, 62, 70#
60 seconds
TRX Inverted Rows +25# plate on chest
60 seconds

Rogue Echo Bike
2 miles for time
4:58

Banded Hip Stretches


All times are GMT -7. The time now is 12:48 AM.


CrossFit is a registered trademark of CrossFit Inc.