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

Patrick Tonge 08-07-2016 09:16 AM

Re: The Shed 'O Pain
 
Aug. 5, 2015

Mobility.......
WU:
Run 400M then 3 Rounds
10 Pull-ups
15 MT. Climbers
10 Air-squats

Back Squats: Find 1RM Max
5@95, 3@135, 1@165, 2@174, 1@185, 1@195

WOD: For time
30 Power Cleans @ 95 for me.
30 Burpee over Bar
30 Cal. Dyno-Bike Ride

9:14

Back Squats felt terrible... almost like I haven't squated for weeks.
Oh-well... one of those days I guess. I was hoping to get near my PR. Not today..... I'll be loading up the trailer Sunday and driving my son off to College. What happened to the Summer???:run:
:run:

Jeffrey Fortuna 08-08-2016 08:05 PM

Re: The Shed 'O Pain
 
Saturday 8/6/2016
Climb:
Top roped with Rick, Robert and Nahomi at Hinkley. Less than stellar conditions (damp and humid), so it wasn't a great workout. Snoopy left, Snoopy right, the crack, Burnout, Norm's Hate Route, Patagonia, Rick's Route.

Sunday 8/7/2016
Climb:
Top roped with Jill at Kendall Cliffs. We did every easy route in the gym and a couple of mods. Again, not a great workout. I am getting some mileage in, but this is more to help Jill with recovery.

Run:
3.1 mi. at a slow pace. Probably the best I've felt in a long time. Hopefully, I can keep this going.

Welcome home Tim! Sounds like a great trip. Looking forward to climbing with you and Norm again soon.

Tim Babcock 08-09-2016 08:07 AM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Bulgarian Goat Bag Swings x 12 reps 45, 53, 62, 71#
Station 2 – Single-Leg Box Step-Up x 6 reps each w/20# vest
Station 3 – Inverted Rows x 10 reps
B.
Against a 3-minute running clock, climb as high as possible through the following ladder:
1 Thruster w 40# DB
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees…
…continuing to climb the ladder until 3 minutes is up.
Rest 3 minutes between sets, and complete a total of three sets.
1. 5 + 9 reps
2. 6
3. 6
Suckfest!

Worked out with my daughter Mary. She also is heading back to college this weekend. I have enjoyed working out with her this summer. I will miss her.

Thanks Jeff! Great trip but it's good to be home. This weekend we are packing up Mary's stuff and taking her back to OU. Next weekend I should be able to climb. I'm looking forward to climbing with you again.

Tim Babcock 08-10-2016 08:33 AM

Re: The Shed 'O Pain
 
10 Kettlebell Swings 35, 45, 53#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

5 Deadlifts @ 135#

A.
Four sets of:
Deadlift x 5 reps 185, 195, 205, 225#
Rest 60 seconds
Single-Arm Dumbbell or KB Press x 6 reps each arm 20, 25, 35, 35#
Rest 60 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg 2-25# DBs
Rest 60 seconds
B.
Three rounds for time of:
0.5 mile Air-Dyne
20 Russian Kettlebell Swings 53#
10 Strict Handstand Push-Ups
11:55

Mobility Work

Hot and humid this morning.

Patrick Tonge 08-11-2016 11:24 AM

Re: The Shed 'O Pain
 
Aug. 10, 2016

WU: RUN 400M 2 Rounds
5 Pull-ups
10 Push-ups
10 PVC Pass-thrus

1. Strength
4x8 unbroken Cleans, climbing - rest as needed
1@65 3@85

2. Strength Conditioning
5RFT:
5 Front Squats - you choose the weight / @85
5 Weighted Pull ups - you choose the weight / Strict PU
5 Weighted Ring Dips - you choose the weight / Strict deep Dips


3. Conditioning
2 RFT:
20 Thrusters, 95/65 @ 65
20 Pull ups / Did Ring PU
20 Wall Balls 20lb/14lb
20 Calorie Row

14:55 Took it real easy.... make sure the back is OK
Worked on Muscle Up progression
4x8 Deep Dips
4 set max reps of Ring Chest pull-ups. 2 sets of 5, 2 sets of 4 = 18 total

Tim Babcock 08-12-2016 08:10 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Norm. Good session. I had a good time figuring out the "World Cup" problem with Norm. Jeff-I hope you get a chance to get on it soon. I don't think I could have figured it out by myself. Norm figured out some key beta. Forearms are sore today.

Today
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

5 back squats @ 95#

A.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Back Squat x 5- reps 135#
Minute 2 – Supine Hamstring Curls on exercise ball x 8 reps
Minute 3 – Prone Plank from Elbows x 45 seconds w/ 25# plate on back
Minute 4 – Hip extensions x 10 reps 0, 10, 15, 20#
B.
Complete as many rounds and reps as possible in 7 minutes of:
14 Alternating Single-Arm Dumbbell Snatches 40#
14 strict knees to elbows
3 rounds even

6 strict ring muscle ups (last 2 strung together) + 1 strict bar muscle up
Mobility Work

Jeffrey Fortuna 08-14-2016 04:57 PM

Re: The Shed 'O Pain
 
Friday 8/12/2016
Swim:
200m breast stroke,
10x 50m (all out)
200m breast stroke

Saturday 8/13/2016
Climb:
Bouldered at The Rock Mill with Norm, Robert and Nahomi.
I sent everything I got on, except for one orange that Norm and I worked for a bit, including one blue (second go), two blues (flash), one Orange (flash), and a reappoint on the world cup problem. After that, Norm and I did every purple and every pink route. I didn't finish several of the purples but sent all of the pinks.

Sunday 8/14/2016
Climb:
Back to The Rock Mill for an easy workout. I did all of the greens, yellows and pinks and a few of the purples.

Yoga:
Took the restorative yoga class with Jill, Nahomi and Robert after climbing. Not much of a yoga class, more of a nap, but it helped open some of the joints after a hard weekend of climbing.

Tim Babcock 08-15-2016 07:33 AM

Re: The Shed 'O Pain
 
2 problems
TGUs 5-4-3-2-1/35-45-53-62-71#
5-10 second hang on middle two fingers
10 pronators
5 rounds

hangboard strength training protocol: [URL="http://www.stevemaischtraining.com/f...-strength.html"]http://www.stevemaischtraining.com/f...-strength.html[/URL] WFS

Testing day-Determine working weight
Half Crimp (#5 moonboard) 25#
2-finger 5#
W. Pinch 0#

Worked in 15 sets of 10 push ups.

Tim Babcock 08-16-2016 07:44 AM

Re: The Shed 'O Pain
 
10 Kettlebell Swings 35, 45, 53#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

Four sets of:
Deadlift x 6 reps 185, 205, 225, 235#
Rest 60 seconds
Strict HSPUs x 6 reps
Rest 60 seconds
Double-Unders x 25
Rest 60 seconds

Air-Dyne-Aerobic Repeats
(30 sec work + 30 sec rest) x 20 @ 5.0 mph

Mobility Work
5 strict ring muscle ups + 1 strict bar muscle up

Tim Babcock 08-17-2016 06:51 AM

Re: The Shed 'O Pain
 
E2MOM
1 problem
10 HR Push-ups
10 Ab Roll Outs
5-10 sec 2 finger hang+10 pronators
Alternated the 3 exercises-5 sets each
15 rounds

Workout A:
After doing a climbing workout.
Using the crimp grip,2 finger, and W. Pinch perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test.
Half Crimp +25# 10, 10, 10, 10 sec.
2 Finger Pocket +5# 10, 10, 10, 10 sec.
W. Pinch 0# 10, 10, 10, 10 sec.

Worked in 5 sets of 10 hip extensions and 5 sets of 5 candlesticks.

Jeffrey Fortuna 08-17-2016 07:22 PM

Re: The Shed 'O Pain
 
Monday 8/15/2016
Run:
3.1 mi at a slow pace. Just glad to get out and run.

Wednesday 8/17/2016
Ran on the eZLs (enhanced Zero gravity Locomotion simulator) for the first time in over a year. The NASA PR department wanted to do a feature on our biomechanics research at Glenn so they wanted to get some high speed video of a subject running on the zero gravity treadmill (me). It takes about twenty minutes to get into the apparatus and ready to run. We did a quick warm up and were ready to go. They were filming at 1000 frames frames per second and then playing back at thirty frames per second, so they only needed to film for ten seconds. I ran at ten mph for about 1.5 minutes and we were done. It doesn't seem worth the effort to get set up. Still, it was nice to get back in the rig. :run:

Tim Babcock 08-18-2016 07:34 AM

Re: The Shed 'O Pain
 
Today
10 goblet squats 235#, 45#, 53#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Four sets of:
Front Squat x 6 reps 95, 115, 135, 145 (4 on 145)
Rest 60 seconds
Ring Rows x 10 reps (used trx straps)
Rest 60 seconds
Ring Push Ups x 10 reps
Rest 60 seconds
B.
For time:
30 Kettlebell Swings 53#
15 Burpees
24 Kettlebell Swings
12 Burpees
18 Kettlebell Swings
9 Burpees
6:58

5 strict ring muscle ups (last one w/20# med ball) + 1 strict bar muscle up
Mobility Work

Jeff-As you know, science is often lots of set up for a few moments of data. Good job!

Tim Babcock 08-19-2016 08:05 AM

Re: The Shed 'O Pain
 
10 bulgarian goat bag swings 35, 53, 72#
5 pull ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Five sets of:
BB Hip Thrusters x 10 rep 95, 115, 125, 135, 145#
60 sec
Rope Ascents x 2 15’
60 sec
Strict HSPUs x 7 reps
60 sec

Air-Dyne-Aerobic Repeats
(30 sec work + 30 sec rest) x 22 @ 5.0 mph

Mobility Work

Tim Babcock 08-21-2016 08:01 AM

Re: The Shed 'O Pain
 
3 TGUs each arm 35, 45#
2 rounds

A.
Three sets of:
Front-Racked Alternating Lunges x 6 reps each leg 45, 65, 75#
Rest 60-90 seconds
Turkish Get-Ups x 3 reps each arm 53, 62, 71#
Rest 60-90 seconds
Prone Planks x 60 seconds 0, 25, 25#
Rest 60-90 seconds

B.
20-18-16-14-12-10-8-6-4-2
KBS 53#
Push-ups
Done as a couplet
9:56

Rice Bucket Routine

Tendon(s) sore in my right wrist. I will have to take it easy on the wrist for awhile.

Tim Babcock 08-22-2016 07:15 AM

Re: The Shed 'O Pain
 
Saturday
Bouldered with Jeff at Rock Mill. Tweaked my right wrist pulling on a 2-finger pocket. It's already feeling better.

Today
E2MOM
1 problem
10 HR Push-ups + 10 reverse wrist curls
10 Hip Extensions + 5 sec. 2 finger hang
10 rounds

Workout A:
After doing a climbing workout.
Using the crimp grip,2 finger, and W. Pinch perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test.
Sloper +25#, 53, 71# 10, 10, 10, 10 10, 10 sec.
3 Finger Pocket +5#, 10#, 15#, 20#, 25# - 10, 10, 10, 10, 10 sec.
W. Pinch 0# 10, 10, 10, 10, 10 sec.

I had to change up some holds to be pain free in my wrist. Still got some work in.:)

Patrick Tonge 08-22-2016 04:21 PM

Re: The Shed 'O Pain
 
Aug. 19, 2016
WU: RUN 400M, then 3 Rounds
5 Pulls-ups
10 Push-uops
15 Air-squats

Conditioning
21-15-9
Dead Lifts, 225/155 185 for me
Kipping HSPU, Open Standards DB Press for me.

8:42

Conditioning
21-15-9
TTB
Row For Calories

8:15

Skill Work
For time:
200 Double unders / 400SU
Rest 1 minute
100 Double unders / 200SU

5:14 first 400 took 3:15, 2nd 200 only 1:07 Was tripping all over the 1st round!

Aug. 20, 2016 Saturday was spent spliting more Firewood. Only about 1 cord this time, filled 2 pickup trucks and it was only like 85F. Much better then 102F like last week!!!

Tim Babcock 08-24-2016 03:24 PM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

6 deadlifts @ 135#

A.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – Deadlift x 6 reps 185, 205, 205, 205#
Minute 2 – KB PushPress x 6 reps 2-35# KBs
Minute 3 – Russian Step-Ups x 10 reps on Left Leg 0, 20, 20, 20#
Minute 4 – Russian Step-Ups x 10 reps on Right Leg 0, 20, 20, 20#
Minute 5 – Ab Roll Outs x 10 rep

B.
Three rounds for time of:
Air-Dyne 0.5 mile
20 Kettlebell Swings 53#
10 Goblet Squats 53#
10:53

5 strict ring muscle ups + 1 strict bar muscle up
Mobility Work

Very hot in the Shed this afternoon.

Tim Babcock 08-25-2016 03:30 PM

Re: The Shed 'O Pain
 
E2MOM
1 problem
10 HR Push-ups
5-10 second hang on 2 finger pocket and #5 hold on Moonboard.
10 rounds

Workout A:
After doing a climbing workout.
Using the crimp grip,2 finger, and W. Pinch perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test.
#5 Moonboard +25# - 10, 10, 10, 10 10, 10 sec.
2 Finger Pocket +5# - 9, 8, 10, 10, 10, 10 sec.
W. Pinch 0# - 10, 10, 10, 10, 10 10 sec.

Very hot during the bouldering part. Holds were slimy! For the hangboard part I had the AC on and the fan blowing on the hangboard. Not too bad. In a few weeks we'll be back to cooler temps.

Tim Babcock 08-28-2016 02:28 PM

Re: The Shed 'O Pain
 
Yesterday-Bouldered with Jeff and Norm at Rock Mill. Fun time working on some problems together. I think my back took a bit of a beating falling off the top of a problem I was working towards the end of the session. I didn't notice until today.

Today
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

Felt fine warming up but then my lower back spasmed and I decided to call it quits. I will plan on doing today's workout tomorrow taking it easy on my back. Later Lisa and I went to Findley State Park. While she was kayaking I took a 2 mile hike. Fun but hot!

Tim Babcock 08-29-2016 03:12 PM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Three sets of:
Double KB Front Squat x 6 reps 35#, 35#, 53# KBs
Rest 60 seconds
Supine Ring Rows x 10 reps
Rest 60 seconds
Double-Under x 50 reps
Rest 60 seconds

B.
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings 53#
Dumbbell Thrusters 40#
Rest 60 seconds between sets.
Score is max number of thrusters completed during the workout.
12, 11, 11, 12, 13
Challenging!

5 strict ring muscle ups + 2 strict bar muscle ups
Mobility Work

Tim Babcock 08-30-2016 03:26 PM

Re: The Shed 'O Pain
 
1 problem
10 push ups
10 second hang on 2 finger and #5 moonboard.
10 pronators each arm-5 sets
10 reverse wrist curls-5 sets
10 rounds

hangboard strength training protocol: [url]http://www.stevemaischtraining.com/f...-strength.html[/url] WFS

Retesting day-Determine working weight
Half Crimp (#5 moonboard) 40# (improved 15#)
2-finger 5# (same)
W. Pinch 10# (improved 10#)

Tim Babcock 08-31-2016 03:32 PM

Re: The Shed 'O Pain
 
10 kettlebell swings 35, 53, 71#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

5 deadlifts @ 135#

A.
Four sets of:
Deadlift x 5 reps 185, 205, 225, 245#
Rest 60 seconds
Strict Pull-Ups x 3 reps 10, 20, 30, 40# (2 on 40)
Rest 60 seconds
Double-Unders x 50 reps
Rest 60 seconds

B.
For time:
Air-Dyne 1 mile
followed immediately by . . .
Three rounds of:
20 Kettlebell Swings 53#
10 ab roll outs
5 Strict Handstand Push-Ups
11:30

5 strict ring muscle ups + 2 strict bar muscle ups
Mobility Work

Tim Babcock 09-01-2016 03:42 PM

Re: The Shed 'O Pain
 
3 problems
3 TGUs each side 35, 45, 53, 62, 71#
5-10 2-finger hang
5 rounds

Workout A:
After doing a climbing workout.
Using the half crimp grip, 2 finger, and W. Pinch perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test.
4 sets
#5 Moonboard +40# - 10, 10, 10, 6 sec.
2 Finger Pocket +5# - 8, 8, 8, 10 sec.
W. Pinch 10# - 10, 10, 10, 10 sec.

Tim Babcock 09-04-2016 07:50 AM

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

Today
10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Three sets of:
Goblet Squats x 10 reps 72#
Rest 60 seconds
Supine Ring Rows x 10 reps
Rest 60 seconds
Plank from Elbows x 60 sec 25, 35, 45# plate
Rest 60 seconds

B.
Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings 35#
5 Burpees

5 strict ring muscle ups + 3 strict bar muscle ups + 2 kipping bar muscle ups
Mobility Work

Tim Babcock 09-05-2016 08:54 AM

Re: The Shed 'O Pain
 
1 problem
10 push ups 0, 10, 15, 20, 25#
10 second 2 finger hang on pull up bar
10 pronators each arm
5 rounds

1 problem
1 muscle up + 5 ring dips
5-10 second 2 finger hang on hangboard
10 reverse wrist curls
5 roounds

5 additional problems
Sent all established problems except brown. Worked brown for 10 minutes.

Workout A:
After doing a climbing workout.
Using the half crimp grip, 2 finger, and W. Pinch perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test.
5 sets
#5 Moonboard +40# - 9, 10, 10, 10, 9 sec.
2 Finger Pocket +5# - 5, 9, 10, 9, 10 sec.
W. Pinch +10# - 10, 10, 10, 10 10 sec.

Tim Babcock 09-06-2016 03:23 PM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Every 2 minutes, for 32 minutes (4 sets) of:
Station 1 – Deadlift x 6 185, 205, 225, 225#
Station 2 – Strict Pull-Ups x 8 reps
Station 3 – Alternating Lateral Lunges x 20 reps
Station 4 – L-Seated Dumbbell Press x 10 reps 25# DBs

B.
Against an 8-minute running clock, for max reps:
Air-Dyne 1 mile
Wall Ball Shots
50 reps

Tim Babcock 09-07-2016 03:21 PM

Re: The Shed 'O Pain
 
Very hot in the Shed this afternoon.

1 problem
10 push ups
5-10 second 2 finger hang
10 pronators
10 second half crimp hang
5 rounds
Too hot to do much else for a warm up.

Workout A:
After doing a climbing workout.
Using the half crimp grip, 2 finger, and W. Pinch perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test.
6 sets
#5 Moonboard +40# - 8, 10, 10, 9, 8, 8 sec.
2 Finger Pocket +5# - 6, 8, 10, 10, 9, 10 sec.
W. Pinch +10# - 9, 9, 10, 10, 10 10 sec.

Worked in:
5 sets of 10 hip extension 0, 15, 15, 35, 35#
5 sets of 10 ab wheel roll outs

Tim Babcock 09-08-2016 03:47 PM

Re: The Shed 'O Pain
 
10 goblet squats 35, 45, 53#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Front Squat x 6 reps 95, 115, 135 (3)
Station 2 – Supine Ring Rows x 10 reps
Station 3 – Double under x 50 reps

Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 – 30 seconds of Air-Dyne (distance) 0.15, 0.16, 0.16, 0.16, 0.17 mi
Minute 2 – 30 seconds of Russian Kettlebell Swings 35# 17, 17, 17, 18, 19
Minute 3 – 30 seconds of KB Push Press 25# DBs 15, 15, 15, 13, 13
Minute 4 – 30 seconds of Push-Ups 16, 18, 18, 18, 20

5 strict ring muscle ups + 1 strict bar muscle up
Couch Stretch

Can't wait until it cools down.

Tim Babcock 09-11-2016 08:06 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Norm and Jeff. Always a good time.

10 goblet squats 35, 45, 53#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Every 2 minutes, for 20 minutes (5 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 10 reps each leg 31, 41, 51, 51, 51#
Station 2 – 60 seconds of Strict Handstand Push-Ups for max reps 10, 10, 10, 10, 10
B.
Four rounds for time of:
10 Knees to Elbows (on rings)
15 Box Jumps
20 Wall Ball Shots
14:07

5 strict ring muscle ups + 1 strict bar muscle + 1 kipping bar muscle up

couch stretch

Very pleasant in the Shed this morning.

Tim Babcock 09-12-2016 04:23 PM

Re: The Shed 'O Pain
 
2 problems
5-10 second 2 finger hang
3 TGU's 35, 45, 53, 62, 71#
5 rounds

hangboard strength training protocol: [url]http://www.stevemaischtraining.com/f...-strength.html[/url] WFS

Retesting day-Determine working weight
Half Crimp (#5 moonboard) 45# (improved 5#)
2-finger 10# (improved 5#)
W. Pinch 20# (improved 10#)

I seem to be responding better this cycle than I did in the spring. I am going to do one more set of 3 workouts and then retest. Then I will switch to something else.

Tim Babcock 09-13-2016 03:55 PM

Re: The Shed 'O Pain
 
10 kettlebell swings 35, 53, 71#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

5 deadlifts @ 135#

A.
Four sets of:
Deadlift x 4 reps 185, 205, 225, 245#
Rest 60 seconds
Dumbbell Shoulder Press x 6 reps 25, 30, 35, 40#
Rest 60 seconds
Double-Unders x 25 reps
Rest 60 seconds
B.
Three sets for times of:
0.25 mile Air-Dyne
20 Wall Ball Shots
20 Kettlebell Swings 53#
Rest 3 minutes
3:10, 3:01, 2:49

5 strict ring muscle ups + 1 strict bar muscle up

Tim Babcock 09-14-2016 04:14 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups 0, 10, 15, 25, 35#
5-10 second 2-finger hang
10 pronators
5 rounds

Workout A:
After doing a climbing workout.
Using the half crimp grip, 2 finger, and W. Pinch perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test.
4 sets
#5 Moonboard +45# - 9, 9, 6, 8 sec.
2 Finger Pocket +10# - 10, 10, 10, 10 sec.
W. Pinch +20# -10, 10, 10, 10 sec.

Mobility Work between hangs.

Tim Babcock 09-15-2016 03:44 PM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Four sets of:
Goblet Squat x 10 reps 45, 53, 62, 71#
Rest 60 seconds
Sloper Campus Board Ascent 4-3-2-1
Rest 60 seconds
Strict HSPUs x 10 reps
Rest 60 seconds

B.
3 rounds for time:
3 Rope Ascents
25 push ups
50 Double Unders
11:44

5 strict muscle ups

Tim Babcock 09-17-2016 03:22 PM

Re: The Shed 'O Pain
 
3 Deadlifts 135, 185, 205#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Three sets of:
Deadlift x 3 reps 225, 245, 255#
Rest 60 seconds
Kettlebell Swings x 20 reps 53#
Rest 60 seconds
Supine Ring Rows x 10 reps
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
Air-Dyne 0.25 miles
20 Alternating Reverse Lunges with 25# DBs
5 rounds

5 strict muscle ups + 1 strict bar muscle up

Tim Babcock 09-19-2016 03:38 PM

Re: The Shed 'O Pain
 
Yesterday-Bouldered at Rock Mill with Jeff and Norm. Fun as usual.

Today:
10 goblet squats 35, 45, 53#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

6 Romanian deadlifts @ 135#
A.
Three sets of:
Romanian Deadlift x 6 reps 185, 205, 205#
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm 35, 53, 72#
Rest 60 seconds
Double-Unders x 25 reps
Rest 60 seconds
B.
For time:
Air-dyne 0.5 miles
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings 53#
30 Kettlebell Push Press 35# KBs
Air-dyne 0.5 miles
15:00

5 strict muscle ups 0, 0, 8, 8, 20# + 1 strict bar muscle up
Mobility Work

Tim Babcock 09-21-2016 03:32 PM

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

Workout A:
After doing a climbing workout.
Using the half crimp grip, 2 finger, and W. Pinch perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test.
5 sets
#5 Moonboard +45# - 8, 10, 8, 8, 9 sec.
2 Finger Pocket +10# - 5, 10, 10, 10, 8 sec.
W. Pinch +20# -10, 9, 10, 8, 8 sec.

Worked in 25 strict HSPUs 1-2-3-4-5-4-3-2-1 and mobility work.

Tim Babcock 09-22-2016 05:02 PM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Four sets of:
Goblet Squat x 10 reps 45, 53, 62, 71#
Rest 30 seconds
Dumbbell External Rotation x 10 reps 5# (left shoulder still weak but better)
Rest 30 seconds
Kettlebell Swings x 20 reps 45, 53, 62, 71#
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps
10 Alternating Dumbbell Snatches 40#
10 Burpees
4 rounds

6 strict ring muscle ups (1-2-3) + 1 strict bar muscle up
Mobility Work

Tim Babcock 09-23-2016 04:17 PM

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

Workout A:
After doing a climbing workout.
Using the half crimp grip, 2 finger, and W. Pinch perform 4 sets of 10 second hangs separated by a 2 minute rest. Progression is done by increasing the number of sets each workout to 5 sets then 6. Once 6 sets has been reached you will have done this workout 3 times with this weight. It is time to re-test.
6 sets
#5 Moonboard +45# - 8, 9, 9, 7, 10, 7 sec.
2 Finger Pocket +10# - 8, 10, 10, 10, 10, 10 sec.
W. Pinch +20# -10, 10, 10, 10, 10, 10 sec.

Worked in mobility work between sets.

Tim Babcock 09-24-2016 08:12 AM

Re: The Shed 'O Pain
 
10 kettlebell swings 35, 45, 53#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

5 deadlifts @ 135#

A.
Four sets of:
Seesaw Press x 10 reps each arm 25# DBs
Rest 60 seconds
Deadlift x 5 reps 185, 205, 225, 245#
Rest 60 seconds
Turkish Get-Up x 2 reps each arm 35, 45, 53, 62#
Rest 60 seconds
Ab Roll Outs x 15 reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
6 rounds
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps
2 rounds
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Elbows to Knees (on rings)
10 Push-Ups
6 rounds

5 strict ring muscle ups + mobility work

Tim Babcock 09-26-2016 03:54 PM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Jeff. Fun day climbing on new problems!

Today
10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20
5 burpees
shoulder mobilization routine
3 rounds

A.
Four sets of:
Double KB Front Squat x 10, 10, 5, 5 reps 35#, 35#, 53#, 53#
Rest 60 seconds
Single-Arm Kettlebell Row x 10 reps each arm 53#
Rest 60 seconds
Kettlebell Swings x 20 reps 53#
Rest 60 seconds
Weighted Push-Ups x 10 reps 0, 25, 35, 45#
Rest 45 seconds
B.
Against a 2-minute running clock, perform the following:
Air-Dyne 0.25 miles
Max Reps of Burpees
Rest 2 minutes between sets, and complete a total of four sets.
17, 17, 19, 19

5 strict ring muscle ups + 1 strict bar muscle up
Mobility Work


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