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

Tim Babcock 08-25-2019 07:50 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
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 35, 44, 53#
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
Circuit 1
Glute Bridge x 15 reps 50# sandbag
DB Bench Press x 15 reps 40# DBs
Shin box Progressions

3 rounds
Circuit 2
Goblet Squat x 15 reps 40#
Neutral Grip Row x 8 reps
Sliding Pike Ups x 8 reps

Finisher
Rogue Echo Bike
10 X (60s work + 60s rest) @ 65-70 rpm
155 calories

Spent yesterday moving my mom into her new condo. After 30 years she finally can't maintain her house. Sad but necessary. Going back today. I tried to take it easy on my spine today. So far I feel pretty good.

Tim Babcock 08-26-2019 02:57 PM

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 2 EMOM
1. Open Crimp Hang on Small Campus Rung: 3 sets of 3-6-9 20#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#*
3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 -10#

Worked in 10 sets of 10 band pull aparts.

Tim Babcock 08-28-2019 03:24 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
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

Circuit 1
Double KB Squat x 5 reps 70,70, 88#
Pull Up x 5 reps 10, 20, 20 pounds
Ab Wheel Roll Outs x 10 reps

Circuit 2
Kettlebell Swing x 10 reps 88#
Ring Dips x 8 reps
Side Plank 30 seconds each side

Metabolic Finisher
Rogue Echo Bike
2 miles for time
4:58
72 calories

Shin box Progressions

I had a coughing fit after riding the bike. :confused:

Tim Babcock 08-29-2019 03:48 PM

Re: The Shed 'O Pain
 
3 problems
2 Turkish Get Ups each arm 44, 53, 62#
10 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 2 EMOM
1. Open Crimp Hang on Small Campus Rung: 3 sets of 3-6-9 20#
2. Small 2 finger (RPTC): 3 sets of 3-6-9 -15#*
3. Rock Prodigy Forge Wide Pinch 3 sets of 3-6-9 -10#

Worked in 27 sets of 5 push ups

Tim Babcock 09-01-2019 07:30 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Jeff and later Beth. Fun

Today 9/1/19
WARM UPS
Child Pose Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Shin Box Progressions
Clam Shell x 20
Heel Sit T-Spine Ext. Rot: 8ea
Standing Ankle Stretch
Bird Dog x 20
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bar x 3 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 sets of:
A1 Trapbar Deadlift x 8 reps 175#
A2 Double KB Press x 8 reps 35#
A3 Suitcase Carry 62#

3 sets of:
B1 Neutral Grip Inverted Row x 8 reps
B2 Reverse Lunge x 8 reps each leg 50# Sandbag
B3 Front Lever Progressions

A 20 minute Burst Cardio session: •**Burst up to 90-95% of your predicted max heart rate (HRmax), then stop as soon as you reach it. •**90% HRmax is the requirement, 95% is the goal.
•**Recover until your heart rate slows to 70% of HRmax.
•**Burst again up to 90-95% of your HRmax. •**Repeat the burst cycle until 20 minutes have elapsed.

208 - (0.7 X Age) = HR max
171.6
90% = 154
95% = 163
70% = 120
Rogue Echo Bike
7 bursts complete. I was on the eighth when 20 minutes elapsed. Hard.

Deep Squat Hold

Tim Babcock 09-02-2019 09:24 AM

Re: The Shed 'O Pain
 
WARM UPS
Child Pose Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Shin Box Progressions
Clam Shell x 20
Heel Sit T-Spine Ext. Rot: 8ea
Standing Ankle Stretch
Bird Dog x 20
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

-5 1 Hand Swings
-5 1 Hand Snatches
-5 1 Hand Cleans
-5 Presses
-5 1/2 Rack Squats
-1 Reverse Turkish Get Up.
Switch Arms
3 rounds

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

Mary worked out with me this morning. Fun.

Happy Labor Day everyone!

Tim Babcock 09-03-2019 06:13 PM

Re: The Shed 'O Pain
 
2 problems
push-ups 10-15-20-15-10
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 1 EMOM
1. Open Crimp Hang on Small Campus Rung: 4 sets of 3-6-9 20#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -10#
3. Rock Prodigy Forge Wide Pinch 4 sets of 3-6-9 -10#

Ring Dip Ladder 2-3-5-2-3-5-2-3

Tim Babcock 09-04-2019 03:47 PM

Re: The Shed 'O Pain
 
September 04, 2019
9/4/19
Achieve Fitness Day 1
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

A Broad Jump 3 x 5 jumps

B BB Deadlift: Conventional x 8 reps 135, 145, 155, 165#
B Marching Glute Bridge
4 sets

C 2 DB Walking Lunge 2 25# DBs
C Stability Ball Front Plank Extensions
3 sets

D 2 DB Long Press (thruster) 2 25# DBs
D 2 KB Farmer Carry 2 53# KBs
3 sets

E "All the Squats" 4 Rounds of: 15 Speed Squats 15 Squat Jumps 30 Seconds Squat ISO Hold - Rest 60 secs. between sets

Tim Babcock 09-05-2019 03:07 PM

Re: The Shed 'O Pain
 
9/5/19
2 problems
push-ups 10-15-20-15-10
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 2 Every 45 seconds
1. Open Crimp Hang on Small Campus Rung: 4 sets of 3-6-9 20#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -10#
3. Rock Prodigy Forge Wide Pinch 4 sets of 3-6-9 -10#

5 sets of 5 ring dips and deep squat holds.

Tim Babcock 09-08-2019 07:33 AM

Re: The Shed 'O Pain
 
Yesterday
Climbed at Hinckley with friends. Very busy. I still got quite a bit done.

Today
9/8/19
Achieve Fitness Day 2
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bar x 3 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

A. Plyo Push Up 3 x 5 reps

B. Strict Neutral Grip Pull up x 5 reps 4 rounds +10#
B. Hollow Hold with Plate Pullover x 9 3 rounds 10#

C.2DB Alternating Incline Bench x 8 reps 4 rounds 40# DBs
C. Single Arm 1 DB Bench Supported Reverse Flye x 8 reps 3 rounds 10#

D. Single Arm KB Push Press x 6 reps ea 44#
D. Standing Anti-Rotation Press x 10 reps ea red band
3 rounds

E. 2DB “Shoulder Burnout” - Perform 10 2DB front raises, 10 lateral raises, and 10 overhead presses - 3 sets w/60 seconds rest between 10# DBs

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


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