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

Patrick Tonge 12-09-2021 09:55 AM

Re: The Shed 'O Pain
 
Nice Work Tim. I like the 2Min Bar hang. did 1Min the other day...

12/08/2012-Wed
Warmup
Row 500M then 2 Sets
10 PVC Squats
10 push-ups
10 Goodmornings
10 Lunges

Strength:
8 x 2 Front Squat Builder 2
Every 2 Minutes for 16 Minutes, Perform 2 Reps
On the 0-2 @ 80%
On the 4-6-8@ 85%
On the 10-12-14 @ 90%
125-135LB

WOD:
60 Grit
5 Intervals - 2:00 minutes on, 2:00 minutes rest

10 Clusters
Max Cal Assault Bike in remaining time
34 Cal on Bike, 55LB on Clusters- That was a good one

Tim Babcock 12-09-2021 04:04 PM

Re: The Shed 'O Pain
 
Thanks Patrick. I want to work up to three minutes on the pull up bar. Forearms will be burning for sure.

Yesterday
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 2 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

Today
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 8 reps 205#
60 seconds rest
Dips x 8 reps
60 seconds rest
Neutral Grip Pull-ups x 8 reps
60 seconds rest

Rogue Echo Bike
(30 seconds work + 30 seconds rest) x 10
96 calories, 2.35 miles

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 12-12-2021 09:12 AM

Re: The Shed 'O Pain
 
Yesterday 12/11/21
Climbed at Rock Mill.

Today
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 Neutral 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

2-3-5-2-3-5-2-3
Back Squat 95, 95, 115#
Floor Press 53, 62, 70#
TRX Inverted Row +50#

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree (2-53# KBs)
5 rounds
8:06

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 12-14-2021 04:57 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
2, 2, 2, 2, 2 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 70#
1-2 10 kettlebell Swings 1-2 70#
Rest 2-3
3-4 1 ring muscle up
4-5 1 ring muscle up
Rest 5-6
5 rounds
Worked in 5 sets of 10 reverse wrist curls.

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 12-15-2021 03:57 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 band pull aparts
(10 second two finger hang) x 5
10 pronators x 5/20 Flexbar Reverse wrist curls x 5
10 rounds

Got this done in a little under an hour.

Tim Babcock 12-16-2021 04:38 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

4 sets of:
Trapbar Deadlift x 6 reps 205#
60 seconds rest
One Armed KB Press x 6 reps each arm 35# KB
60 seconds rest
Neutral Grip Pull-ups x 6 reps
60 seconds rest

Rogue Echo Bike
2 miles for time:
4:57
72 calories
Always a tough one.

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 12-19-2021 08:44 AM

Re: The Shed 'O Pain
 
12/18/21
Climbed at Rock Mill with Jeff. First time climbing together in almost 2 years. Fun.

Today
12/19/21
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 Windmills x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Back Squats x 3 reps 95, 95, 115, 115, 115, 115, 135, 135#
60 seconds rest
One-armed floor press x 3 reps 53, 62, 70, 70,Ö
30 seconds rest
TRX Inverted Rows +50#
30 seconds

15 calories on Echo Bike
Farmerís Carry 2 laps around Shed 62 & 70# KBs -Switch arms and direction after 1 lap
Four rounds
11:35

Banded Hip Stretches
5 ring muscle ups
3 sets of 15 Reverse Hypers 120#
2 sets of 15 leg extensions on reverse hyper. 120# -Works well.

The back squats made my right knee sore. Iím just not built for any type of barbell squat. I need to stick to goblet squats, KB front squats, and various types of split squats.

Patrick Tonge 12-20-2021 11:19 AM

Re: The Shed 'O Pain
 
Nice work Tim-

12/17/2021- Friday
Strength:
3 x 1 3 position Snatch work
High Hang Snatch
3reps x 3sets
60-65%
*Unbroken Sets*

Below the Knee Snatch
(Not on floor)
2reps x 3sets
70-75%
*Unbroken Sets*

Snatch from Floor
1rep x 6sets
75-95%
Went at if very lite as my shoulder was hurting. stuck to 35lb bar did on at 55LB

WOD:
3 Rounds for Time:

12 Hang Power Snatch
18 Lunges
L1: (75/55)
L2: (95/65) | Front Rack Lunges
L3: (95/65) | Overhead Lunges
Again VERY Lite 35lb Bar. Did OV Lunges. 4:04 went real fast.....

Tim Babcock 12-21-2021 04:41 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, 44, 53, 62 & 1 w/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

KB Press Ladder (3-2-1) X 3, 35, 44, 53
Worked in 5 sets of 20 Flexbar Wrist Curls & 4 sets of 10 pronators

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

Tim Babcock 12-24-2021 08:47 AM

Re: The Shed 'O Pain
 
You too Patrick. Merry Christmas!

12/23/21
Climbed at Rock Mill with Ryan.

Today
12/24/21
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 Windmills x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
One Legged Deadlift x 8 reps 2 35# KBs
60 seconds rest
DB Bench Press x 10 reps 40# DBs
60 seconds rest
Neutral Grip Pull up x 8 reps
60 seconds rest

Three rounds for time of:
Rogue Echo Bike 0.5 miles
24 Kettlebell Swings 53#
12 Box Jumps (20″)
10:41 (1/25/17 w/Air-Dyne)
11:06 today

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


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