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

Tim Babcock 02-02-2022 04:13 PM

Re: The Shed 'O Pain
 
Sunday 1/30/22
Climbed at Rock Mill Two new blues and one orange.

Tuesday (2/1/22)
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#
5 rounds

Kettlebell Weight Ladder (100 swings total) -on the minute
44 lb x 10 reps
53 lb x 10 reps
62 lb x 10 reps
70 lb x 10 reps
88 lb x 10 reps
X2

KB Press Weight Ladder
3-2-1/35, 44, 53#
X 3

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

Today (2/2/22)
3 problems
10 Push ups
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. open crimp on small wooden rung on campus board: 5 sets of 3-6-9 +10#
2. 2 finger (RPTC): 5 sets of 3-6-9 -25, -20, -15, -15, -15#
3. Full Crimp 5 sets of 3-6-9 -35, -30, -25, -25, -25#

Worked in:
10 sets of 10 band pull aparts
7 sets of 10 push ups
Deep squat holds

Tim Babcock 02-03-2022 08:59 AM

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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bar x 5 reps each arm 35, 45, 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 VMO Squats w/slant board x 6 reps 40, 40, 40, 40, 40#
60 seconds rest
Floor Press x 5 reps 53, 53, 62, 62, 62#
60 seconds rest
Ring Pull Ups x 5 reps
60 seconds rest

Echo Bike
For Time:
10 calories :32
20 calories 2:44
30 calories 6:09
20 calories 8:33
10 calories 10:08
Rest 1 minute between efforts.

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 sets of Nordic Curls x 6 reps
3 sets of 15 banded tib raises

Tim Babcock 02-06-2022 07:40 AM

Re: The Shed 'O Pain
 
2/5/22
Climbed at Rock Mill with Jeff. One blue, one orange, and one hard purple. Had other problems to work on but ran out of juice. Feeling a little beat up.

Today
2/6/22
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 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills 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

3 sets of:
Trapbar Deadlift x 8 reps 205#
60 seconds
DB Bench Press x 10, 10, 20 reps 40# DBs
60 seconds
TRX Inverted Row x 8 reps
60 seconds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
2 sets of Glute-Ham Raises x 6 reps

Sprints Conditioning After a Lift
Week 1: (Sprint 15 seconds, rest 45x 10
5% grade @ 7.5 mph

Walk backwards for 5 minutes @ 2.5 mph w/5% grade.

Tim Babcock 02-07-2022 04:21 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, 1 each arm/35, 44, 53, 62, 70#

15 minute EMOM
Kettlebell Cyclone 35s
Double swing
Double clean
Double snatch
See-saw press
Front squat

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 sets of Glute-Ham Raises x 6 reps
3 sets of 15 banded tib raises
3 sets of 20 cuban rotations 11# bar

Tim Babcock 02-09-2022 04:10 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. open crimp on small wooden rung on campus board: 3 sets of 3-6-9-12 +10#
2. 2 finger (RPTC): 3 sets of 3-6-9-12 -20#
3. Full Crimp 5 sets of 3-6-9-12 -35#

Worked in:
10 sets of 10 band pull aparts
7 sets of 10 push ups
Deep squat holds

Tim Babcock 02-10-2022 04:20 PM

Re: The Shed 'O Pain
 
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bar x 5 reps each arm 35, 35, 45#
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 VMO Squats w/slant board x 6 reps 40, 40, 40, 40, 40#
60 seconds rest
Floor Press x 5 reps 53, 53, 62, 62, 62#
60 seconds rest
Ring Pull Ups x 5 reps
60 seconds rest

Banded Hip Stretches
3 sets of 15 banded tib raises
3 sets of 15 Reverse Hypers 120#
3 sets of Glute-Ham Raises x 6 reps

Sprints Conditioning After a Lift
Week 1: (Sprint 20 seconds, rest 40x 10
5% grade @ 7.5 mph

Walk backwards for 5 minutes @ 2.5 mph w/5% grade.

Tim Babcock 02-12-2022 07:41 AM

Re: The Shed 'O Pain
 
2/12/22
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 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB 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
Trapbar Deadlift x 205, 225, 245#
Hanging Band Overhead Press 70#
TRX Inverted Rows 35# plate

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
51 calories

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 sets of Glute-Ham Raises x 5 reps
3 sets of 15 tib raises

Tim Babcock 02-15-2022 07:00 AM

Re: The Shed 'O Pain
 
Out of town (NH) due to a family emergency (Dad). Workout at hotel.

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Thoracic Spine Extension with Foam Roller
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

5 sets of:
Goblet Squats x 10 reps 50# DB
30 seconds
DB Bench Press x 10 reps 40, 45, 50, 50, 50#
30 seconds
DB Row x 10 reps each arm 50# DB
30 seconds

Sprints Conditioning After a Lift
Week 1: (Sprint 20 seconds, rest 40 seconds) x 10
5% grade @ 7.5 mph

Walk backwards for 5 minutes @ 2.5 mph w/5% grade.

Back is acting up a bit. A lot of driving in the last two days.

Tim Babcock 02-16-2022 04:32 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 2 Every 60 seconds
1. open crimp on small wooden rung on campus board: 3 sets of 3-6-9-12 +10#
2. 2 finger (RPTC): 3 sets of 3-6-9-12 -20#
3. Full Crimp 5 sets of 3-6-9-12 -35#

Worked in:
4 sets of 10 reverse hypers 140#
5 sets of 5 ab wheel roll outs
10 sets of 10 band pull aparts
2 additional sets of 10 push ups

Tim Babcock 02-17-2022 03:57 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, 1 each arm/35, 44, 53, 62, 70#

15 minute EMOM (On minute 5, 10, & 15 I did 2 cycles. 18 total)
Kettlebell Cyclone 35s
Double swing
Double clean
Double snatch
See-saw press
Front squat

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#


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