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

Tim Babcock 01-23-2019 03:54 PM

Re: The Shed 'O Pain
 
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

30 minute EMOM (5 sets each)
1. 15 kettlebell swings 53#
2. 10 Push-Ups
3. 10 Hanging Med-Ball Hamstring Curls 20#
4. 10 Ab Wheel Roll Outs
5. 8 Calories on Echo Bike
6. 2 Strict Ring Muscle Ups

Tim Babcock 01-25-2019 06:45 PM

Re: The Shed 'O Pain
 
2 problems
5 KB Presses 35# KBs
10 second 2-finger hang
10 pronators
5 rounds

Rice Bucket Routine

Tim Babcock 01-27-2019 08:23 AM

Re: The Shed 'O Pain
 
Yesterday 1/26/19
Bouldered at Rock Mill with a good crew. Lots of good sends. Bouldering a little stronger lately.

Today 1/27/19
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 Pronators each arm
3 rounds

A.
Four sets of:
Turkish Get-Ups x 2 reps each arm 35, 44, 53, 62#
Rest 45 seconds
Romanian Deadlifts x 6 reps 145#
Rest 45 seconds
Push-Ups x 15 reps
Rest 45 seconds

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

Tim Babcock 01-28-2019 03:57 PM

Re: The Shed 'O Pain
 
Recovery Day!
Agile 8

10 pronators each arm
20 Flexbar Wrist Extensions
20 lateral band walks
1 minute deep squat hold
5 rounds
hip stretches
Rice Bucket Routine

Tim Babcock 01-29-2019 04:42 PM

Re: The Shed 'O Pain
 
Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

A.
Four sets of:
Double KB Front Squat x 6 reps 35# KBs
Rest 30 seconds
Double KB Press. 6 reps 35# KBs
Rest 30 seconds
Ring Rows x 6 reps
Rest 30 seconds
Ab Wheel Roll Outs x 6 reps
Rest 30 seconds

Rogue Echo Bike
2 miles for time
5:18
63 calories

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

Tim Babcock 01-30-2019 10:01 AM

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

Rice Bucket Routine

Tim Babcock 01-31-2019 09:05 AM

Re: The Shed 'O Pain
 
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
3 rounds

A.
Five sets of:
Single-Leg Deadlifts x 5 reps each leg 35, 35, 44, 44, 53#
45 seconds rest
Supinated Strict Pull Up x 5 reps +10#
45 seconds rest
Double KB Floor Press x 5 reps 53# KBs
45 seconds rest
L-Sit x 30 seconds
45 seconds rest

Echo Bike
For Time:
10 calories :52
20 calories 3:39
30 calories 7:16
20 calories 10:00
10 calories 11:41
Rest 1 minute between efforts.

Very cold in the Shed this morning.

Tim Babcock 02-03-2019 12:30 PM

Re: The Shed 'O Pain
 
Yesterday-Bouldered at Rock Mill with a good crew.

Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

3 sets of:
Hexbar Deadlift x 8 reps 155, 165, 175
45 seconds rest
Kettlebell Floor Press x 8 reps 53# KBs
45 seconds rest
Neutral Grip Strict Pull Ups x 8 reps
45 seconds rest

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

Tim Babcock 02-04-2019 05:24 PM

Re: The Shed 'O Pain
 
Recovery Day!
Agile 8
Hip Stretches and exercises
20 minute walk
Rice Bucket Routine

Tim Babcock 02-05-2019 04:41 PM

Re: The Shed 'O Pain
 
15 kettlebell swings 35, 44#
5 goblet squats
5 push ups
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 pronators
2 rounds

E2MOM for 20 Minutes
15 kettlebell swings 53#
5 goblet squats 53#
5 push ups
10 rounds

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

1 strict ring muscle up
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds


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