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

Tim Babcock 05-28-2020 09:34 AM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get ups x 2 each arm 35, 44, 53, 62, 70#
5 rounds
Worked in 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
1 strict ring muscle up 3-4
1 strict ring muscle up 4-5
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar wrist extensions

Tim Babcock 05-30-2020 07:55 AM

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

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 2 Every 45 seconds
1. Open Hang on Blue Sloper Rock Prodigy: 3 sets of 3-6-9-12 53#
2. Full Crimp 3 sets of 3-6-9-12 -40#
3. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20#

Worked in 6 additional sets of 10 push ups.

Tim Babcock 05-31-2020 07:04 PM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 35, 45#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Banded Paloff Press x 10 each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Goblet Squat x 5 reps 60# DB + 20# Vest
60 seconds rest
DB/KB Exercise Ball Press x 5 reps 40, 44, 53, 53, 53#
60 seconds rest
Neutral Grip Inverted Row x 5 reps +20#
60 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring 2-53# KBs
5 rounds
10:45

Banded Hip Stretches

Tim Babcock 06-02-2020 08:51 AM

Re: The Shed 'O Pain
 
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

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 35#
10 pronators

5 sets of:
Kettlebell swings x 25, 20, 15, 10, 5 reps/44, 53, 62, 70, 88#
60 seconds rest
KB Press x 5 reps 35, 35, 35, 35, 44#
60 seconds rest
Strict pull up x 5 reps 30, 20, 10, 0, 0 #
60 seconds rest

Rogue Echo Bike
Tabata protocol
47 calories -Felt hard today.

Banded Hip Stretches
4 sets of 10 Reverse Hyper

Tim Babcock 06-03-2020 10:43 AM

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

5 additional problems

30 second hang/30 second rest on Large campus rung
5 rounds
Couldn't quite hang on for all 30 seconds on last 2 rounds.

Tim Babcock 06-04-2020 06:46 AM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 35, 45#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 35, 35, 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
Bulgarian Split Squat 25, 30, 30#
Dips
Neutral Grip Inverted Row x 5 reps +30#

Double Unders x 20
Farmerís Walk around Shed+fire ring tree 2-53# KBs
5 rounds
9:01

Banded Hip Stretches

Tim Babcock 06-05-2020 08:13 AM

Re: The Shed 'O Pain
 
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

2 rounds of Cindy with 2 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

30 minute EMOM
Rogue Echo Bike 8 calories
10 Ab wheel roll outs
10 kettlebell swings 62#
1 15í rope ascent
10 box jumps-jump up/step down
15 push ups
5 rounds
This felt like a bit of a grind today. I don't know if it was me or the movements I selected.

Banded Hip Stretches

Tim Babcock 06-07-2020 07:34 AM

Re: The Shed 'O Pain
 
Yesterday 6/6/20
Bouldered at Rock Mill with Kent. Sent 3 blues fairly quickly. Good first day back.

Today
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 35, 45#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Banded Paloff Press x 10 reps each side
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 reps 185#
60 seconds rest
KB Floor Press x 3 reps each arm 53, 62, 62, 62, 62, 62, 70, 70#
60 seconds rest
Strict Pull Up x 3 reps 30, 30, 20, 20, 10, 10, 0, 0#
60 seconds rest

Rogue Echo Bike
2 miles for time: 5:02

Banded Hip Stretches

Tim Babcock 06-08-2020 08:06 AM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
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 35#
10 pronators

Turkish Get ups x 2 each arm 35, 44, 53, 62, 70#
5 rounds

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

Worked in 5 sets of 20 Flexbar wrist extensions
Deep Squat Hold
Couch Hold Stretch

Banded Hip Stretches

Tim Babcock 06-11-2020 07:22 AM

Re: The Shed 'O Pain
 
Yesterday 6/10/20
Bouldered at Rock Mill with Norm. Good to see Norm.

Today
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 35, 45#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 35, 35, 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:
Goblet Squat x 5 reps 60# DB + 20# vest
60 seconds rest
Floor Press x 5 reps 53, 53, 62, 62, 62#
60 seconds rest
Inverted Ring Row x 5 reps +20#
60 seconds rest

10 calories Rogue Echo
Farmers Walk 2 53# KBs (around Shed, fire ring, and tree)
4 rounds
8:50

Banded Hip Stretches

Tim Babcock 06-14-2020 06:03 PM

Re: The Shed 'O Pain
 
Yesterday 6/13/20
Bouldered at Rock Mill with Kent. Fun. 1 new blue and several purple.

Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

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 35#
10 pronators

2-3-5-2-3-5-2-3
Trapbar Deadlift 195#
KB Press 35, 35, 44#
Neutral Grip Pull up 10, 20, 30#

21-15-9
Rogue Echo Bike Calories
Kettlebell Swings 53#
Push-up
9:25

Banded Hip Stretches

Tim Babcock 06-16-2020 08:17 AM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 35, 45#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Arm Bar x 5 each side 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Goblet Squat x 5 reps 60# DB + 20# Vest
60 seconds rest
KB Exercise Ball Press x 5 reps 44, 53, 53, 53, 53#
60 seconds rest
Dumbbell Chest-Supported Wide-Grip Row 30# DBs
60 seconds rest

Double Unders x 25 reps
Farmer’s Walk around Shed+fire ring tree 2-53# KBs
5 rounds
8:27

Banded Hip Stretches
Worked in 5 Ring Muscle Ups

Pleasant in the Shed this morning. I spent several hours cleaning the Shed yesterday. Nice to have it clean.

Tim Babcock 06-19-2020 07:48 AM

Re: The Shed 'O Pain
 
Wednesday 6/17/20
Bouldered at Rock Mill with Norm. 1 blue and 2 oranges. Close to a white. I will try again on Saturday.

Today 6/19/20
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

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 35#
10 pronators

2-3-5-2-3-5-2-3
Kickstand Trapbar Deadlift 145#
DB Press 30, 40, 40#
Strict Pull up 10, 15, 20#

Rogue Echo Bike
1 mile on the 5 minutes
3 rounds
2:28, 2:25, 2:35

Banded Hip Stretches

Tim Babcock 06-21-2020 07:56 AM

Re: The Shed 'O Pain
 
Yesterday 6/20/20
Bouldered with Kent and Ryan at Rock Mill. I got the white I wanted. Also got two hard blues.

6/21/20
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 35, 45#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Turkish Get Ups
3 each arm @ 35#
3 each arm @ 44#
2 each arm @ 53#
2 each arm @ 62#
1 each arm @ 70#

15 kettlebell swings 53#
5 goblet squats 40# DB
1 ring muscle up
10 rounds
18:50

Banded hip stretches

Tim Babcock 06-23-2020 08:00 AM

Re: The Shed 'O Pain
 
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

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 35#
10 pronators

2-3-5-2-3-5-2-3
Goblet Squat 60# + 20# vest
KB One-armed Floor Press 53, 62, 62#
Neutral Grip Pull up 10, 15, 20#

Rogue Echo Bike
10 calories :35
20 calories 2:46
30 calories 5:47
20 calories 8:08
10 calories 9:47
1 minute rest between efforts

Banded Hip Stretches

I went to a physical therapist yesterday. They specialize in performance manual therapy and rehab for athletes. My hip has been bothering me for the past few years. I have been doing exercises based on my research. The therapist employed dry needling and Graston techniques. He also prescribed some specific mobilization and activation exercises. I will try it for awhile and see if it helps.

Tim Babcock 06-27-2020 08:30 AM

Re: The Shed 'O Pain
 
6/24-6/26 (3 climbing days)
New River trip with Norm. We did mostly moderates. I did TR one harder route clean (12b). My back was an issue. It got very tender at the end of the climbing days (especially the first day). Toes also got tender at the end of each day. Overall a fun trip. It was good to climb and hang out with Norm.

6/27/20
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Monster Walks
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 35, 45#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
1 strict ring muscle up 3-4
1 strict ring muscle up 4-5
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar wrist extensions
Deep Squat Hold

Banded Hip Stretches

Tim Babcock 06-28-2020 07:18 AM

Re: The Shed 'O Pain
 
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

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 35#
10 pronators

3 sets of:
Reverse Lunges each leg x 8 25, 30, 40#
60 seconds rest
One-armed Floor Press x 8 reps 53#
60 seconds rest
Ab Wheel Roll Outs x 8 reps
60 seconds rest

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

Banded Hip Stretches

Tim Babcock 06-29-2020 08:04 AM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
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#
Kettlebell Armbar x 5 each side 35, 4, 53#
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
Single Leg Deadlift 20,25,30#
Kettlebell Press 35, 35, 44#
Neutral Grip Inverted Row 20#

20 kettlebell bell swings 44#
10 Box Jumps 20Ē
1 ring muscle up
5 rounds
12:30

Banded hip stretches

Tim Babcock 07-01-2020 08:33 AM

Re: The Shed 'O Pain
 
June 30, 2020
Bouldered at Rock Mill with Norm and Kent. Quickly sent 4 new blue routes. Fun.

July 1, 2020
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

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 35#
10 pronators

5 sets of:
Alternating Reverse Lunge x 5 reps each leg 2 25# DBs
60 seconds rest
Ring Dips x 6 reps
60 seconds rest
Pull ups x 5 reps 20, 15, 10, 5, 0#
60 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring 2-53# KBs
5 rounds
10:50

Banded Hip Stretches

Tim Babcock 07-02-2020 08:00 AM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
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

Turkish Get Ups
3 each arm @ 35#
3 each arm @ 44#
2 each arm @ 53#
2 each arm @ 62#
1 each arm @ 70#

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
1 strict ring muscle up 3-4
1 strict ring muscle up 4-5
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar wrist extensions
Deep Squat Hold

Banded hip stretches

Tim Babcock 07-04-2020 07:17 AM

Re: The Shed 'O Pain
 
July 3, 2020
Climbed at Shaker Rocks with Kent and Ryan. Lisa belayed.

July 4, 2020
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
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

2-3-5-2-3-5-2-3
Single Leg Deadlift 25, 30, 40#
Exercise Ball Bench Press 53# KBs
Neutral Grip Inverted Row 10, 20, 30#

Rogue Echo Bike
Reverse Tabata Protocol
35 calories

Banded Hip Stretches

Tim Babcock 07-05-2020 08:06 AM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
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

3 sets of:
Assisted Skater Squat x 8 reps each leg
60 seconds rest
KB Press x 8 reps 35# KBs
60 seconds rest
Neutral Grip Pull Ups x 8 reps
60 seconds rest

Rogue Echo Bike/10 Calories
Single Arm Carry Around Building/Switch arm and Repeat 60# DB
5 rounds
12:25

10 MED BALL LATERAL SHOT PUT (5 each side) 20# med ball

Banded hip stretches

Tim Babcock 07-07-2020 07:55 AM

Re: The Shed 'O Pain
 
July 6, 2020
Bouldered at Rock Mill.

July 7, 2020
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

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:
Rear Foot Elevated Dumbbell Romanian Deadlift x 5 each leg 25, 25, 25, 30, 30# DBs
60 seconds rest
One-armed DB Bench Press x 5 reps each arm 60# DB
60 seconds rest
Ring Rows x 5 reps +10#
60 seconds rest

10 Minute EMOM 35# KBs
3 Double Kettlebell Swings
1 Double Kettlebell Press
2 Double Kettlebell Front Squats

Banded Hip Stretches

Tim Babcock 07-08-2020 08:44 AM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
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#
Arm Bars x 5 reps 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 of:
Assisted Skater Squat x 6 reps each leg
60 seconds rest
3 ring muscle ups (one at a time)
60 seconds rest
Ab Wheel Roll Out x 8 reps
60 seconds rest

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:35

Banded hip stretches

Tim Babcock 07-10-2020 07:56 PM

Re: The Shed 'O Pain
 
July 9, 2020
Bouldered at Rock Mill.

July 10, 2020
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

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

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
10 push ups 3-4
10 push ups 4-5
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar wrist extensions
Deep Squat Hold

Rogue Echo Bike
2 miles for time: 4:59

Banded Hip Stretches

Tim Babcock 07-20-2020 09:26 AM

Re: The Shed 'O Pain
 
July 10-19th
My wife and I took a trip to Lander, Wyoming. Lander has many world class climbing areas. I climbed Monday, Wednesday and Friday at Wild Iris. We climbed at the OK Corral area. I climbed around 20 routes altogether. Mostly 10s and a few 11s. I got on one 12 on top rope and didnít do very well. By Friday I was beginning to trust my feet and feeling very comfortable on the rock. I would have loved to stay another week. My back did much better this trip and my toes didnít hurt from my climbing shoes.
On Tuesday we visited The Grand Tetons and on Thursday we visited Yellowstone. The Grand Tetons are some of the most beautiful mountains I have ever seen. We took a hike and avoided the crowds. We saw a few of the major attractions at Yellowstone such as Old Faithful and the Grand Prismatic Spring. We just scratched the surface of Yellowstone and am looking forward to seeing the more remote areas of the Park. Unfortunately it was somewhat busy and actually wore masks outside near the bigger crowds. Everyone was conscientious and maintained social distancing and wore masks.
I had a great time and so did Lisa.

Today (7/20/20)
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: 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#
Arm Bars x 5 reps 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

2-3-5-2-3-5-2-3
Banded KB Deadlift 88# KB
One-armed KB Floor Press 53, 62, 62#
Pronated Grip Pull Up 20# vest

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

Banded hip stretches
Worked in 5 ring muscle ups. One with a 8# med ball.

Tim Babcock 07-21-2020 07:35 AM

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: 4ea
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

2-3-5-2-3-5-2-3
Barbell Front Squat 65, 75, 85#
KB Press 35# KBs
Inverted Ring Row + 20#

21-15-9
KB Swings 53#
Push Ups
3:34

Banded Hip Stretches

Tim Babcock 07-23-2020 08:28 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Norm and Kent. 1 white, 2 blue, 3 purple. Fun.

Today (7/23/20)
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: 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#
Arm Bars x 5 reps 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

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

Worked in 5 sets of 20 Flexbar wrist extensions
Deep Squat Hold

Banded Hip Stretches

Tim Babcock 07-24-2020 07:28 AM

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: 4ea
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 reps 60# DB
60 seconds rest
KB Bench Press x 5 reps 53# KBs
60 seconds rest
Neutral Grip Pull Ups x 5 reps 20, 15, 10, 5, 0#
60 seconds rest

Rogue Echo Bike-15 calories
Single Arm Carry Around Building/Switch arm and Repeat 72# KB
4 rounds
12:38

Banded Hip Stretches

Tim Babcock 07-26-2020 09:14 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Kent. Didnít send much new. A couple of purples. Repeated several problems from Wednesday.

Today (7/26/20)
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: 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#
10 Thoracic Bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Kickstand Trapbar Deadlift x 3 reps each leg 4 sets at 145 and 4 sets at 165#
30 seconds rest
KB Press x 3 reps 4 sets at 35 and 4 sets at 44# KBs
30 seconds rest
Supinated Pull up x 3 reps + 20#
30 seconds rest

Echo Bike
(12 seconds work + 48 seconds rest) x 10
60 calories

Banded Hip Stretches
Worked in 5 ring muscle ups

Tim Babcock 07-28-2020 08:13 AM

Re: The Shed 'O Pain
 
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat

10 Turkish Get Ups (5 each side) 53#

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
10 push ups 3-4
10 push ups 4-5
Rest 5-6
5 times through

5 x 5 goblet squats on the 2 minutes. 53#

A few additional PT exercises.

Yesterday I completed the Functional Movement Screen at POP. The physical therapist (Tim) took me through 7 tests. He said I scored very high but found some deficits. My calves are very tight. He gave me exercises to complete and will work on them when I visit. He also gave me some shoulder exercises to do. Additionally, he suggested doing doing the Paloff Press for rotational strength. We also talked a lot about people in the field and his biggest influencers. We read a lot of the same books and articles. It was a good experience and will have it completed yearly. I could do it myself now but having that trained eye is always helpful.

Tim Babcock 07-31-2020 05:57 AM

Re: The Shed 'O Pain
 
7/30/20
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: 4ea
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

2-3-5-2-3-5-2-3
Back Squat 95, 105, 115#
One-Armed Floor Press 53, 62, 62#
Ring Pull Up 10#
Ab Wheel

Rogue Echo Bike
10 calories :36
20 calories 2:43
30 calories 5:44
20 calories 8:05
10 calories 9:41
1 minute rest between efforts

Banded Hip Stretches

Tim Babcock 07-31-2020 08:16 AM

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: 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#
10 Palof Presses each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Modified Sumo Deadlift x 5 reps 155, 165, 175, 175, 175#
60 seconds rest
Ring Muscle Ups x 3 reps
60 seconds rest

Sprints Conditioning After a Lift (Weíll see how the back handles this.)
Week 1: (Sprint 10 seconds, rest 50) x 10
5% grade @ 7.5 mph

Banded Hip Stretches

Tim Babcock 08-03-2020 12:30 PM

Re: The Shed 'O Pain
 
Saturday, August 1, 2020
Bouldered at Rock Mill with Kent.

Monday, August 3, 2020
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

2-3-5-2-3-5-2-3
Back Squat 95, 115, 135#
KB Bench Press 53# KBs
Ring Row +20#

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:23

Banded Hip Stretches
Calf Mobility Work

Tim Babcock 08-04-2020 08:47 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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
10 Palof Presses each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Single-leg Deadlift x 5 reps each leg 50, 50, 70, 70, 70#
60 seconds rest
Hanging Band Press (using PVC) x 5 reps 60#
60 seconds rest
Neutral Grip Pull Up x 5 reps +20, 15, 10, 5, 0#
60 seconds rest

Sprints Conditioning After a Lift
Week 1: (Sprint 10 seconds, rest 50) x 10
5% grade @ 7.5 mph

Banded Hip Stretches
Calf Stretches

Tim Babcock 08-07-2020 12:56 PM

Re: The Shed 'O Pain
 
Wednesday, August 5, 2020
Bouldered at Rock Mill.

Today (8/7/20)
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

Quick and the Dead
10 kettlebell Swings 0-1 62#
10 kettlebell Swings 1-2
Rest 2-3
10 push ups 3-4
10 push ups 4-5
Rest 5-6
5 times through

Sprints Conditioning After a Lift
Week 1: (Sprint 10 seconds, rest 50) x 10
5% grade @ 7.5 mph

Banded Hip Stretches
Calf Stretches
Worked in 5 ring muscle ups

Tim Babcock 08-09-2020 09:07 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Kent and Ryan.

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#
10 Palof Presses each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Alternating Reverse Lunges x 5 each leg 50# Sandbag
60 seconds rest
One-armed DB Bench Press x 5 reps each arm 60#
60 seconds rest
DB Rows x 5 each arm 60#
60 seconds rest

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

Banded Hip Stretches
Calf stretches

Tim Babcock 08-10-2020 07:35 AM

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

Quick and the Dead
10 kettlebell Swings 0-1 min 40 @ 53#, 40 @ 62#, 20 @ 70#,
10 kettlebell Swings 1-2
Rest 2-3
3 dips 3-4
3 dips 4-5
Rest 5-6
5 times through
Worked in 5 sets 20 Flexbar Wrist Extensions

Banded Hip Stretches
Calf Stretches

Tim Babcock 08-11-2020 07:36 AM

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

2 Turkish Getups each arm 35, 44, 53, 62, 70#
5 rounds

Sprints Conditioning After a Lift
Week 1: (Sprint 11 seconds, rest 49) x 10
5% grade @ 7.5 mph

Banded Hip Stretches
Calf Stretches

Tim Babcock 08-13-2020 07:58 AM

Re: The Shed 'O Pain
 
Yesterday-Bouldered at Rock Mill with Norm, Kent, and Ryan. A good crew.

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#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
10 Palof Presses each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Goblet Front Foot Elevated Split Squat x 5 reps each 40# DB
60 seconds rest
DB Press x 5 reps 40# DBs
60 seconds rest
Neutral Grip Pull Up x 5 reps 20, 15, 10, 5, 0#
60 seconds rest

Rogue Echo Bike x 15 calories
Farmer’s Walk around Shed x 2 w/60# DB Switch arm on second lap
4 rounds
11:15

Banded Hip Stretches
Calf stretches


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