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 09-01-2022 03:22 PM

Re: The Shed 'O Pain
 
8/31/22
3 problems
push ups 15, 20, 15
10 second 2-finger hold
10 pronators
5 rounds

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

Worked in 10 sets of 10 band pull aparts and deep squat holds. 5 sets of 10 additional push ups.

9/1/22
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

3 sets of:
Trapbar Deadlift x 1 rep 225# x 5 reps
Goblet Squat x 8 reps 60#
30-60 seconds
Banded KB Press x 8 reps 35#
30-60 seconds
TRX Inverted Row x 8 reps +25#
30-60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + backwards length of sidewalk) x 5
8:35

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 ring muscle ups
8:35

Ice bath

Tim Babcock 09-04-2022 07:58 AM

Re: The Shed 'O Pain
 
Friday 9/2/22
Mowed the yard

Saturday 9/3/22
Climbed at Rock Mill Kent and others. Climbed the three new purples and one new blue. Sent 5 additional blues and even a white.
2 mile walk in the evening.

Sunday 9/4/22
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

5 sets of:
Trapbar Deadlift x 1 225#
Bulgarian Split Squat x 5 reps each leg 25, 25, 30, 30, 40#
60 seconds
One-armed KB Bench Press x 5 reps each arm 53#
60 seconds
Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0#
60 seconds

Rogue Echo Bike
10 minutes
120 calories, 3.78 miles

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

Tim Babcock 09-08-2022 05:52 PM

Re: The Shed 'O Pain
 
9/6/22
3 problems
push ups 15, 20, 15
10 second 2-finger hold
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 1 Every 60 seconds
1. Campus Rung by Door: 4 sets of 3-6-9 0, 5, 10, 15#
2. 4 finger (RPTC): 4 sets of 3-6-9 35#
3. Full Crimp (RPTC) 4 sets of 3-6-9 -35#

Worked in 10 sets of 10 band pull aparts, deep squat holds, and 5 sets of 5 dips.

9/8/22
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

4 sets of:
Trapbar Deadlift x 1 225# (5 sets)
Assisted Skater Squat x 6 reps each side -20#
60 seconds
KB Press x 6 reps 35#
60 seconds
TRX Inverted Row x 6 reps 25#
60 seconds

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
14:37

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

Tim Babcock 09-11-2022 08:48 AM

Re: The Shed 'O Pain
 
Friday 9/9/22
1.5 mile walk

Saturday 9/10/22
Climbed at Rock Mill with Kent. Climbed the 2 new purples and one new blue. Also sent the two new oranges. Did several additional blues and one additional orange and one white.
1.5 mile walk in the evening.

Sunday 9/11/22
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

8 sets of:
Trapbar Deadlift x 1 225# x 5 sets
Heels Elevated Goblet Squat x 3 reps
60 seconds
Weight Added Push ups x 5 reps +50 Sandbag
60 seconds
Neutral Grip Pull ups x 3 +30#
60 seconds

Rogue Echo Bike
* 10 ROUNDS:
* Sprint :30 / Rest :30 70, 70, 70, 70, 70, 71, 72, 73, 74, 75
Last TIme:88 calories, 2.31miles
Today: 96 calories, 2.39 miles

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

Tim Babcock 09-13-2022 03:21 PM

Re: The Shed 'O Pain
 
9/12/22
Zone 2 walk on the treadmill. 45 minutes

9/13/22
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 62#
5 dips
10 alternating reverse lunges 25# DBs
2 15 rope ascents
50 single unders
6 ab wheel roll outs
5 rounds

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

Tim Babcock 09-15-2022 05:35 PM

Re: The Shed 'O Pain
 
9/14/22
3 problems
push ups 15, 20, 15
10 second 2-finger hold
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 60 seconds
1. Campus Rung by Door: 5 sets of 3-6-9 0, 0, 5, 10, 15#
2. 4 finger (RPTC): 5 sets of 3-6-9 35#
3. Full Crimp (RPTC) 5 sets of 3-6-9 -35#

Worked in 10 sets of 10 band pull aparts, deep squat holds, and 5 sets of 10 push ups.

9/15/22
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

3 sets of:
Trapbar Deadlift x 1 225# (5 sets)
Goblet Squats x 8 reps 60#
60 seconds
Chaos bar x 8 reps 70#
60 seconds
TRX Inverted Row x 8 reps 25#

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:33

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

Tim Babcock 09-18-2022 04:39 PM

Re: The Shed 'O Pain
 
Friday 9/16/22
1.5 mile walk

Saturday 9/17/22
Climbed at Rock Mill with Kent. Good session. New problems were decent, especially the purples.
1.75 mile walk in the evening.

Sunday 9/18/22
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

5 sets of:
Trapbar Deadlift x 1 225#
ATG Splits Squat x 5 reps each leg. 35#
60 seconds
One-armed Floor Press x 5 reps each arm 53, 53, 62, 62, 62#
60 seconds
Neutral Grip Pull ups x 5 +20, 15, 10, 5, 0#
60 seconds

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
15:07

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

Tim Babcock 09-20-2022 03:43 PM

Re: The Shed 'O Pain
 
9/19/22
Zone 2 walk on the treadmill. 45 minutes
1.2 mile walk in the evening

9/20/22
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
10 alternating jumping lunges
2 15’ rope ascents
50 single unders
7 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
Banded Hip Stretches
3 ring muscle ups
3 x 1 Trapbar Deadlift 225#

1.2 mile walk in the evening

Tim Babcock 09-21-2022 03:27 PM

Re: The Shed 'O Pain
 
9/21/22
3 problems
push ups x 10 reps
10 pronators
rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 1 Every 60 seconds
1. Campus Rung by Door: 3 sets of 3-6-9 +0, 10, 20#
2. 4 finger (RPTC): 3 sets of 3-6-9 +35# (+35 next time)
3. Full Crimp (RPTC) 3 sets of 3-6-9 -35#

Worked in 10 sets of 10 band pull aparts and deep squat holds. 7 sets of 10 additional push ups.

Tim Babcock 09-22-2022 05:12 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#
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

4 sets of:
Trapbar Deadlift x 1 225# (5 sets)
Goblet Squats x 6 reps 60#
60 seconds
Banded KB Press x 6 reps 35#
60 seconds
TRX Inverted Row x 6 reps 35#

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:09

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

Ice Barrel-5 minutes


All times are GMT -7. The time now is 08:13 AM.


CrossFit is a registered trademark of CrossFit Inc.