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

Tim Babcock 05-28-2020 09:34 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
Banded Frog 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

Turkish Get ups x 2 each arm 35, 44, 53, 62, 70#
5 rounds
Worked in 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
1 strict ring muscle up 3-4
1 strict ring muscle up 4-5
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar wrist extensions

Tim Babcock 05-30-2020 07:55 AM

Re: The Shed 'O Pain
 
3 problems
20 Push ups
10 second 2-finger hang
10 pronators each arm
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 2 Every 45 seconds
1. Open Hang on Blue Sloper Rock Prodigy: 3 sets of 3-6-9-12 53#
2. Full Crimp 3 sets of 3-6-9-12 -40#
3. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20#

Worked in 6 additional sets of 10 push ups.

Tim Babcock 05-31-2020 07:04 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
Banded Frog 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 25, 35, 45#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Banded Paloff Press x 10 each side
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 Squat x 5 reps 60# DB + 20# Vest
60 seconds rest
DB/KB Exercise Ball Press x 5 reps 40, 44, 53, 53, 53#
60 seconds rest
Neutral Grip Inverted Row x 5 reps +20#
60 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring 2-53# KBs
5 rounds
10:45

Banded Hip Stretches

Tim Babcock 06-02-2020 08:51 AM

Re: The Shed 'O Pain
 
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

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 sets of:
Kettlebell swings x 25, 20, 15, 10, 5 reps/44, 53, 62, 70, 88#
60 seconds rest
KB Press x 5 reps 35, 35, 35, 35, 44#
60 seconds rest
Strict pull up x 5 reps 30, 20, 10, 0, 0 #
60 seconds rest

Rogue Echo Bike
Tabata protocol
47 calories -Felt hard today.

Banded Hip Stretches
4 sets of 10 Reverse Hyper

Tim Babcock 06-03-2020 10:43 AM

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

5 additional problems

30 second hang/30 second rest on Large campus rung
5 rounds
Couldn't quite hang on for all 30 seconds on last 2 rounds.

Tim Babcock 06-04-2020 06:46 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
Banded Frog 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 25, 35, 45#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 35, 35, 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
Bulgarian Split Squat 25, 30, 30#
Dips
Neutral Grip Inverted Row x 5 reps +30#

Double Unders x 20
Farmerís Walk around Shed+fire ring tree 2-53# KBs
5 rounds
9:01

Banded Hip Stretches

Tim Babcock 06-05-2020 08:13 AM

Re: The Shed 'O Pain
 
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

2 rounds of Cindy with 2 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

30 minute EMOM
Rogue Echo Bike 8 calories
10 Ab wheel roll outs
10 kettlebell swings 62#
1 15í rope ascent
10 box jumps-jump up/step down
15 push ups
5 rounds
This felt like a bit of a grind today. I don't know if it was me or the movements I selected.

Banded Hip Stretches

Tim Babcock 06-07-2020 07:34 AM

Re: The Shed 'O Pain
 
Yesterday 6/6/20
Bouldered at Rock Mill with Kent. Sent 3 blues fairly quickly. Good first day back.

Today
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog 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 25, 35, 45#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Banded Paloff Press x 10 reps each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Trapbar Deadlift x 3 reps 185#
60 seconds rest
KB Floor Press x 3 reps each arm 53, 62, 62, 62, 62, 62, 70, 70#
60 seconds rest
Strict Pull Up x 3 reps 30, 30, 20, 20, 10, 10, 0, 0#
60 seconds rest

Rogue Echo Bike
2 miles for time: 5:02

Banded Hip Stretches

Tim Babcock 06-08-2020 08:06 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
Banded Frog 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

Turkish Get ups x 2 each arm 35, 44, 53, 62, 70#
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1 62##
10 kettlebell Swings 1-2
Rest 2-3
1 strict ring muscle up 3-4
1 strict ring muscle up 4-5
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar wrist extensions
Deep Squat Hold
Couch Hold Stretch

Banded Hip Stretches

Tim Babcock 06-11-2020 07:22 AM

Re: The Shed 'O Pain
 
Yesterday 6/10/20
Bouldered at Rock Mill with Norm. Good to see Norm.

Today
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog 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 25, 35, 45#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 35, 35, 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:
Goblet Squat x 5 reps 60# DB + 20# vest
60 seconds rest
Floor Press x 5 reps 53, 53, 62, 62, 62#
60 seconds rest
Inverted Ring Row x 5 reps +20#
60 seconds rest

10 calories Rogue Echo
Farmers Walk 2 53# KBs (around Shed, fire ring, and tree)
4 rounds
8:50

Banded Hip Stretches


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