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

Tim Babcock 07-16-2021 08:33 AM

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: 6 ea
Toe Touch Squat to Stand: 8

3 sets of:
KB Windmills x 5 reps each side
35, 44, 53#

30 Minuite EMOM
Wall Balls x 8 reps
1 15’ Rope Ascent
4 dips
Reverse Hyper x 10 reps 210#
15 double unders
6 rounds

Banded Hip Stretches

Tim Babcock 07-18-2021 08:41 AM

Re: The Shed 'O Pain
 
7/17/21
Climbed at Shaker Rock with Kent and Ryan. Did a little leading, top roping, and bouldering. 3.5 hours. Fun.

Today
7/18/21
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 35, 44, 53#
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

6 sets of:
Back Squat x 4 reps 95, 115, 135#

60 seconds
DB Bench Press x 4 reps 60s
60 seconds
Offset Grip Pull-up
60 seconds

Rogue Echo Bike
* 15 ROUNDS:
* Sprint :30 / Rest :30 68-72 rpm
* 130 calories, 3.41 miles
Felt hard.

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands

Tim Babcock 07-20-2021 08:40 AM

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
3, 2, 2, 1, 1 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
Rest 2-3
1 ring muscle up
1 ring muscle up
Rest 5-6
5 rounds
On the last round I did 4 muscle ups on the 30 sec.

Hip Flexor Stretches
Psoas Release w/kettlebell
2 sets of 15 Reverse Hypers 140#

Lower back is acting up. Workout was fine but the reverse hypers caused tenderness.

Tim Babcock 07-22-2021 08:49 AM

Re: The Shed 'O Pain
 
7/21/21
Climbed at Rock Mill with Kent and Ryan. 3 new blues. I have some work to do.

Today
7/22/21
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 35, 44, 53#
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:
Trap Bar Deadlift x 8 reps 185#
60 seconds
KB Press x 8 reps 35s
60 seconds
Neutral Grip Pull Ups x 8 reps
60 seconds

Echo Bike 15 calories
Farmer’s Walk + Waiter’s Walk 53/35 Alt rounds 156’
4 rounds
9:40

Banded Hip Stretches
4 sets of 15 Reverse Hypers 140#

Tim Babcock 07-23-2021 09:29 AM

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: 6 ea
Toe Touch Squat to Stand: 8

2 sets of:
KB Windmills x 5 reps each side
35#

30 Minuite EMOM
Kettlebell Swings x 10 reps 53#
1 15’ Rope Ascent
10 Push Ups
5 Goblet Squats 53#
20 double unders
6 Ab Wheel Roll Outs
5 rounds

Hip Flexor Stretch
2 sets of 15 Reverse Hypers 140#
Elbow Flossing

Tim Babcock 07-25-2021 06:50 PM

Re: The Shed 'O Pain
 
7/24/21
Climbed at Rock Mill with Kent. No new sends.

Today
7/25/21
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 35, 44, 53#
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

2-3-5-2-3-5-2-3
Front Squats 65, 95, 115#
Dip 0, 10, 20#
TRX Inverted Rows +50#

Rogue Echo Bike
10 calories :33
20 calories 2:45
30 calories 5:45
20 calories 8:04
10 calories 9:37
1 minute rest between efforts

Banded Hip Stretches
4 sets of 15 Reverse Hypers 140#

Tim Babcock 07-27-2021 06:50 AM

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, 62#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 62#
1-2 10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up
1 ring muscle up
Rest 5-6
5 rounds
On the two rounds I did 4 muscle ups on the 30 sec.

Banded Hip Stretches
Psoas Release w/kettlebell
2 sets of 15 Reverse Hypers 90#

Lower back is still acting up. Felt pretty good this morning. Hopefully it will continue.

Tim Babcock 07-28-2021 08:19 AM

Re: The Shed 'O Pain
 
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#
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:
10 split stance RDLs (5/leg) 53, 53, 62, 62, 70#
30 seconds
Kneeling Half KB Press x 5 reps each arm 35#
30 seconds
Neutral Grip Pull Ups x 5 reps +10#
30 seconds

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:48

Banded Hip Stretches
3 sets of 15 Reverse Hypers 90#

Back is feeling better. I will focus on single leg training for a while to give the spine a rest.

Tim Babcock 07-30-2021 06:02 PM

Re: The Shed 'O Pain
 
Yesterday
Climbed at Rock Mill with Kent. 2 new blues.

Today 7/30/21
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: 6 ea
Toe Touch Squat to Stand: 8

3 sets of:
KB Windmills x 5 reps each side
35, 44, 53#

30 Minuite EMOM
Kettlebell Swings x 10 reps 53#
1 15’ Rope Ascent
12 Push Ups
6 alt clean to squats (3/side) 44#
25 double unders
6 Ab Wheel Roll Outs
5 rounds

Hip Flexor Stretch
2 sets of 15 Reverse Hypers 140#
Elbow Flossing

Tim Babcock 07-31-2021 07:50 AM

Re: The Shed 'O Pain
 
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 35, 44, 53#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
DB Bulgarian split squat x 8 reps each leg 2 25# DB
60 seconds
BB Bench Press x 8 reps 95, 105, 115#
60 seconds
Inverted Rows x 8 reps
60 seconds

Rogue Echo Bike
2 miles for time
4:56, 73 Calories, Avg. 65 RPM

Banded Hip Stretches
3 sets of 15 Reverse Hypers 90#
3 x 20 Flexbar Wrist Extensions


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