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

Tim Babcock 11-21-2021 09:08 AM

Re: The Shed 'O Pain
 
Yesterday 11/20/21
Climbed at Rock Mill with Kent, Kevin, and Ryan. Another fun day.

Today (11/21/21)
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 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

5 sets of:
Goblet Squat x 10 reps 60#
60 seconds rest
DB Bench Press x 10 reps 40#
60 seconds rest
TRX Inverted Row x 10 reps
60 seconds rest

Rogue Echo Bike x 10 calories
10 kettlebell swings 62#
8:32

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

Did a few straight bar dips and hung from the pull up bar for 2 minutes.

Tim Babcock 11-23-2021 05:48 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, 53, 70#
3 rounds

Kettlebell Swing weight Ladder -on the minute
35 lb X 10
44lb X 10
53lb X 10
62lb X 10
70lb X 10
X2 rounds

Half Kneeling KB Press Ladder -one minute rest between sets
3-2-1/35, 44, 53#
X3

5 ring muscle ups (1 w/8# med ball & 1 w/20# med ball)
Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Hang for 2 minutes on pull up bar.

Tim Babcock 11-25-2021 07:49 AM

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

Today 11/25/21
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 side
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 225#
60 seconds rest
Dips x 4 reps
60 seconds rest
Pronated Pull-ups x 4 reps 0, 10, 20, 10, 0#
60 seconds rest

Rogue Echo Bike x 10 calories
Double Unders x 10
5 rounds
8:16

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 11-28-2021 08:54 AM

Re: The Shed 'O Pain
 
Yesterday 11/27/21
Climbed at Rock Mill with Kent and Luke. Very fun.

Today (11/28/21)
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 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

5 sets of:
Romanian Split Squats x 5 reps each leg 2 25# DBs
60 seconds rest
One-armed Floor Press x 5 reps 53, 53, 62, 62, 62#
60 seconds rest
TRX Inverted Row x 5 reps +35#
60 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree (2-53# KBs)
5 rounds
9:15
Wearing gloves taxed the grip. :)

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

Hang from the pull up bar for 2 minutes.

Patrick Tonge 11-30-2021 12:54 PM

Re: The Shed 'O Pain
 
Nice Work Tim! I've been hitting the gym all thru this COVID Crud just have'nt posted. I'm back over on the 50+ forum. Be well buddy.

11.29.2021 Mon
WarmUp
Row 300M
15 airsquats
10 pushups
5 pullups
Bike 500M
15 airsquats
10 pushups
5 pullups

Strength-
5 x 3 Bench Press
5 sets of 3 Rep
Score Notes: 45-95 last 3,sets at 95lb

WOD:
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
-
L1: 2 Rounds of 25
L2: 2 Rounds of 50
L3: As RX, no partitioning.
Tuff one.
5 pullups 10 push-ups 10 sit-up 5 pullups 10 air squats X10 27:42. beat my last score by 1:13- Not bad.

Tim Babcock 11-30-2021 04:35 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, 53, 70#
3 rounds

Kettlebell Rep Ladder 62# (150 swings total) -on the minute
5
5-10
5-10-15
5-10-15-20
5-10-15
5-10
5

10 goblet squats 40# x 5 sets
KB Press Ladder (3-2-1) X 5 35, 44, 53

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Patrick-I'm glad you're still getting after it. Great job on Angie. Brutal!

Tim Babcock 12-01-2021 05:59 PM

Re: The Shed 'O Pain
 
3 problems
10 Push ups
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. Flat Edge Pyramid Training 4 sets of 4-6-8-10-8-6-4 (5 sec rest between sets) 0#
2. 2 finger (RPTC): 3 sets of 3-6-9-12. -20#
3. Sloper Crimp 3 sets of 3-6-9-12 -35 (played with the weight a bit, went to -25)

Worked in:
7 additional sets of 10 push ups
10 sets of 10 band pull aparts
5 x 5 ab wheel roll outs
Deep squat holds

Tim Babcock 12-02-2021 04:19 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

8 sets of:
Trapbar Deadlift x 1 rep 225, 230, 235, 240, 245, 250, 255, 260#
60 seconds rest
Dips x 3 reps
60 seconds rest
Pronated Pull-ups x 3 reps 0, 10, 20, 30, 30, 20, 10, 0#
60 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
50calories -47 last time, thatís more like it -hard

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

Tim Babcock 12-05-2021 11:35 AM

Re: The Shed 'O Pain
 
Yesterday 12/4/21
Climbed at Rock Mill with Kent. Two new purples, blues, and oranges.

Today (12/5/21) Worked out with Joe at an AirBnB in Toledo. Friends and family overnight get away. They had a nice assortment of dumbbells.
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

Goblet Squats x 10 reps 50, 55, 65#
DB Bench Press x 8 reps 55#
DB Row x 10 reps 50#

Farmerís Walk w/2 50# DBs 200í
50 jumping jacks
5 rounds

A little stretching to cool down.

Tim Babcock 12-07-2021 04:34 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: 6 ea
Toe Touch Squat to Stand: 8

2 TGUs each side 35, 53, 70#
3 rounds

Kettlebell Swing weight Ladder -on the minute
44lb X 10
53lb X 10
62lb X 10
70lb X 10
88lb X 10
X2 rounds

KB Press Ladder -one minute rest between sets
3-2-1/35, 44, 53#
X4

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

Hang for 2 minutes on pull up bar.


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