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

Tim Babcock 10-23-2017 03:13 PM

Re: The Shed 'O Pain
 
2 problems
Push ups 5, 10, 15, 20, 25 reps
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (New Hangboard-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 +0#
2. 2 finger: 3 sets of 3-6-9 (large 2-finger) 0#
3. Full Crimp w/thumb support:3 sets -20#

Worked in 5 sets of 5 reps of KB Press @ 35#. Also worked in some deep squat holds.

Tim Babcock 10-24-2017 03:38 PM

Re: The Shed 'O Pain
 
10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

TGUs x 2 each arm 35, 44, 53, 62, 71#
30 seconds rest
Floor Press x 10 reps 53# KBs
30 seconds rest
Elevated Hip Extensions x 10 reps 0, 10, 15, 20, 25#
30 seconds rest
5 rounds

The Double Kettlebell Complex.
In this complex, here’s what I did:
* 5 reps of double kettlebell swings
* 5 reps of double kettlebell snatches
* 5 reps of double kettlebell cleans and presses
All were done with 35# kettlebells.
4 rounds done on the 3 minutes.

1 strict ring muscle up
10 wrist extension w/Flexbar
5 rounds

Tim Babcock 10-25-2017 04:20 PM

Re: The Shed 'O Pain
 
2 problems
Push ups 6, 11, 16, 21, 26 reps
Deadlift x 1 @ 225#
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (New Hangboard-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 +0#
2. 2 finger: 3 sets of 3-6-9 (large 2-finger) 0#
3. Full Crimp w/thumb support: 3 sets -20#

Worked in some deep squat holds.

Tim Babcock 10-29-2017 08:40 AM

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

Today
10 Goblet Squats 35, 44, 53#
strict pull ups 6, 8, & 10 reps
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

Three sets of:
Deadlift x 2 reps 225#
Rest 60 seconds
TGUs x 2 each arm 35, 53, 72#
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry 35 & 53# KBs
(hold a heavy KB at side in suitcase carry, and a lighter KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds

15 Kettlebell Swings
10 Push-Ups
10 rounds
11:55

5 Somersaults (forward rolls)
1 strict ring muscle up
5 Right shoulder rolls
1 strict ring muscle up
5 Left shoulder rolls
1 strict ring muscle up
3 Cartwheels facing one direction
1 strict ring muscle up
3 Cartwheels facing the other
1 strict ring muscle up

Tim Babcock 10-30-2017 03:52 PM

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

Hangboard Ladder Training (New Hangboard-Rock Prodigy Forge)
Week 2, Workout 1 EMOM
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 +0#
2. 2 finger: 4 sets of 3-6-9 (large 2-finger) 0#
3. Full Crimp w/thumb support: 4 sets -20#

Tim Babcock 10-31-2017 03:29 PM

Re: The Shed 'O Pain
 
10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

Three sets of:
Deadlift x 3 reps 225#
Rest 60 seconds
Floor Press x 10 reps 53# KBs
Rest 60 seconds
Double-Unders x 50 reps
Rest 60 seconds

All lifts are done right-handed without setting the bell down between moves.
1. 3 Swings
2. 3 Snatches
3. 3 Cleans and Presses
4. 3 Front Squats
5. 1 Reverse Get-up
6. Now switch hands and repeat the sequence on the left.
5 rounds.
13:01

5 Somersaults (forward rolls)
1 strict ring muscle up

5 Right shoulder rolls
1 strict ring muscle up

5 Left shoulder rolls
1 strict ring muscle up
3 Cartwheels facing one direction
1 strict ring muscle up

3 Cartwheels facing the other
1 strict ring muscle up

Tim Babcock 11-02-2017 05:48 PM

Re: The Shed 'O Pain
 
I had Parent-Teacher Conferences the last two days. I managed to get to the high school weight room for an hour.

10 Goblet Squats 35, 40, 55#
6 strict grip pull ups 0, 10, 20#
6 burpees
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

Deadlift x 1 rep 225, 230, 235, 240, 245#
30 seconds rest
Hammer Strength Rows x 10 reps (kept adding weight each round)
30 seconds rest
Dips x 5 reps
30 seconds rest
5 rounds

6 sprints up Picken's Hill

Tim Babcock 11-03-2017 08:40 AM

Re: The Shed 'O Pain
 
3 problems
15 Push ups
10 second 2-finger hang
10 pronators
5 rounds
Sent all established problems.:)

Hangboard Ladder Training (New Hangboard-Rock Prodigy Forge)
Week 2, Workout 2 (On the 45 seconds)
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 0#
2. 2 finger: 4 sets of 3-6-9 (large 2-finger) 0#
3. Full Crimp w/thumb support: 4 sets -20#

Tim Babcock 11-04-2017 09:40 AM

Re: The Shed 'O Pain
 
10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

A.
Five sets of:
KB Front Squat x 5 reps 35, 35, 44, 44, 44# KBs
Rest 45 seconds
Kettlebell Swing x 20 reps 44#
Rest 45 seconds
Ab Wheel Roll-outs x 10 reps
Rest 45 seconds

The Deep Six 35# KB
-Don’t set the bell down the entire set
-4 1 Hand Swings
-4 1 Hand Snatches
-4 1 Hand Cleans
-4 Presses
-4 1/2 Rack Squats
-1 Reverse Turkish Get Up.
Switch arms and repeat.
3 rounds
9:22

1 strict ring muscle up
5 Somersaults (forward rolls)
1 strict ring muscle up

5 Right shoulder rolls
1 strict ring muscle up

5 Left shoulder rolls
1 strict ring muscle up
3 Cartwheels facing one direction
1 strict ring muscle up

3 Cartwheels facing the other

Tim Babcock 11-06-2017 08:59 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with several friends.

Today
10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups 0, 10, 30#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

A.
Three sets of:
Bulgarian Goat Bag Swings x 10 reps 53#, 62#, 71#
Rest 45 seconds
TGUs x 2 reps each arm 35, 44, 53#
Rest 45 seconds
DB Shoulder Press x 5 reps 25, 30, 40#
Rest 45 seconds

Double Unders x 25 reps
Push ups x 15 reps
Air-Dyne x 30 seconds
Rope Ascent x 1 ascent
Kettlebell Swings x 20 reps 44#
20 minute EMOM

5 Somersaults (forward rolls)

5 Right shoulder rolls
5 Left shoulder rolls
3 Cartwheels facing one direction
3 Cartwheels facing the other

Tim Babcock 11-07-2017 09:34 AM

Re: The Shed 'O Pain
 
2 problems
10 Push ups
1 deadlift @ 225#
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (New Hangboard-Rock Prodigy Forge)
Week 3, Workout 1 (On the 36 seconds)
1. Open crimp on "slopey crimper" 5 sets of 3-6-9 0#
2. 2 finger: 5 sets of 3-6-9 (large 2-finger) 0#
3. Full Crimp w/thumb support: 5 sets -20#

Tim Babcock 11-08-2017 04:36 PM

Re: The Shed 'O Pain
 
10 Goblet Squats 35, 44, 53#
6 strict grip pull ups 0, 15, 30#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-5 dislocates
-10 face pulls 35#
-10 banded external rotations
3 rounds

A.
Four sets of:
TGUs x 2 each arm 35, 4,4, 53, 61, 61#
45 seconds rest
One Arm Floor Press x 5 reps each arm 35, 4,4, 53, 61, 61#
45 seconds rest
KB Rows x 10 reps each arm 53#
45 seconds rest

B.
2-1-3 kettlebell armor building complex 35# KBs
2 double cleans
1 double press
3 front squats
10 minute EMOM

1 strict ring muscle up
5 Somersaults (forward rolls)
1 strict ring muscle up

5 Right shoulder rolls
1 strict ring muscle up

5 Left shoulder rolls
1 strict ring muscle up
3 Cartwheels facing one direction
1 strict ring muscle up

3 Cartwheels facing the other
(I'm becoming smoother with these)

Tim Babcock 11-09-2017 05:09 PM

Re: The Shed 'O Pain
 
2 problems
10, 12, 14, 16, 18 Push ups
1 deadlift @ 225#
5-10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (New Hangboard-Rock Prodigy Forge)
Week 3, Workout 2 (On the 36 seconds)
1. Open crimp on "slopey crimper" 5 sets of 3-6-9 0#
2. 2 finger: 5 sets of 3-6-9 (large 2-finger) 0#
3. Full Crimp w/thumb support: 5 sets -20#

Tim Babcock 11-12-2017 09:12 AM

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

10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-5 dislocates
-10 face pulls 35#
-10 banded external rotations
3 rounds

A.
Four sets of:
Deadlift x 2 reps @ 225#
45 seconds rest
Alternating Reverse Lunges x 10 reps 20, 50, 50, 60#
45 seconds rest
Inverted row w/barbell x 10 reps
45 seconds rest

B.
The Double Kettlebell Complex. 35# KBs
This is a brutal little workout here. *A complex is a series of exercises that are put together without rest.
In this complex, here’s what I did:
* 5 reps of double kettlebell swings
* 5 reps of double kettlebell snatches
* 5 reps of double kettlebell cleans and presses
4 rounds on the three minutes

1 strict ring muscle up
20 wrist extensions with Flexbar
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extensions with Flexbar

5 Right shoulder rolls
1 strict ring muscle up

20 wrist extensions with Flexbar
5 Left shoulder rolls
1 strict ring muscle up
20 wrist extensions with Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up

20 wrist extensions with Flexbar
3 Cartwheels facing the other
(I'm becoming smoother with these)

Tim Babcock 11-13-2017 05:22 PM

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

Hangboard Ladder Training (New Hangboard-Rock Prodigy Forge)
Week 4, Workout 1 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9-12 0#
2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) 0#
3. Full Crimp w/thumb support: 3 sets of 3-6-9-12 -20#

Worked in 5 sets of 10 push-ups, deep knee bend to kneeling, and deep squat holds.

Tim Babcock 11-14-2017 04:56 PM

Re: The Shed 'O Pain
 
10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-5 dislocates
-10 face pulls 35#
-10 banded external rotations
3 rounds

A.
Five sets of:
Deadlift x 1 rep 225#
45 seconds rest
Band-Assisted Nordic Hamstring Curl x 5
45 seconds rest
One-armed Floor Press x 5 reps each arm 44, 53, 53, 62, 62#
45 seconds rest

B.
For time: 35# KBs
Kettlebell Cyclone
Double swing
Double clean
Double snatch
See-saw press
Front squat
One round every 45 seconds
15 rounds

5 Somersaults (forward rolls)
1 strict ring muscle up

5 Right shoulder rolls
1 strict ring muscle up

5 Left shoulder rolls
1 strict ring muscle up
3 Cartwheels facing one direction
1 strict ring muscle up

3 Cartwheels facing the other
1 strict ring muscle up

Tim Babcock 11-15-2017 04:47 PM

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

Hangboard Ladder Training (New Hangboard-Rock Prodigy Forge)
Week 4, Workout 2 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9-12 0#
2. 2 finger: 3 sets of 3-6-9-12 (large 2-finger) 0#
3. Full Crimp w/thumb support: 3 sets of 3-6-9-12 -20#

Worked in deep knee bend to kneeling and deep squat holds.

Tim Babcock 11-16-2017 05:14 PM

Re: The Shed 'O Pain
 
10 Goblet Squats 35, 44, 53#
strict grip pull ups 6, 8, 10 reps
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 35#
3 rounds

A.
Five sets of:
Deadlift x 1 reps 225#
45 seconds rest
TGUs x 2 reps each arm 35, 44, 53, 62, 71#
45 seconds rest
One-armed KB Press x 3 reps each arm 35, 44, 44, 44, 44#
45 seconds rest

B.
15 kettlebell swings 44#
5 goblet squats
5 push ups
10 rounds
14:22

No extra credit tonight.

Tim Babcock 11-19-2017 09:13 AM

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

Today:
Warm Up:
10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups (0, 10, 20#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 35#
3 rounds

2-3-5-2-3-5-2-3-Ladders-Adds up to 25 reps for each exercise
KB Press
Strict Pull Up w/10#
Alternating Reverse Lunges (each leg) w/25# DBs

Air-Dyne 0.5 mile
Push Ups x 25 reps (2-3-5-2-3-5-2-3)
Double Unders x 25 reps
4 rounds
17:25

Extra Credit
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extension w/Flexbar

5 Right shoulder rolls
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up

20 wrist extension w/Flexbar
3 Cartwheels facing the other
1 strict ring muscle up
20 wrist extension w/Flexbar

Tim Babcock 11-20-2017 05:12 PM

Re: The Shed 'O Pain
 
2 problems
ring dips 2-3-5-2-3-5-2-3 (25 total)
10 seconds 2-finger hang
10 pronators
5 rounds

10 additional problems
Sent all established problems.
Worked on a new problem.

Tim Babcock 11-22-2017 09:35 AM

Re: The Shed 'O Pain
 
Warm Up:
10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups (0, 10, 20#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 35#
3 rounds

5 sets
Single-Leg Deadlift x 10 reps (5 each leg) 35, 44, 53, 62, 62#
45 seconds rest
Ab Roll Outs x 10 reps
45 seconds rest
DB Bench Press 40# DBs
45 seconds rest

Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat
2 rounds every 90 seconds for 15 minutes

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extension w/Flexbar

5 Right shoulder rolls
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up

20 wrist extension w/Flexbar
3 Cartwheels facing the other

Tim Babcock 11-23-2017 08:48 AM

Re: The Shed 'O Pain
 
2 problems
Ring dips 1-2-3-4-5-4-3-2-1
2-finger hang 5-15 seconds
10 pronators
mobility work
5 rounds

10 campus laps on sloper
100 band pull aparts
mobility work

Tim Babcock 11-24-2017 09:35 AM

Re: The Shed 'O Pain
 
10 Bulgarian Goat Bag Swings 44, 53, 62#
6 strict pull ups (0, 10, 20#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 25#
3 rounds

A.
Five sets of:
Deadlift x 1 rep 225#
45 seconds rest
TGUs x 2 reps each arm 35, 44, 53, 62, 62#
45 seconds rest
Ring Rows x 10-8-6-4-2 reps
45 seconds rest

B.
2-1-3 kettlebell armor building complex
2 double cleans
1 double press
3 front squats
EMOM for 10 minutes w/44# KBs


Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extension w/Flexbar

5 Right shoulder rolls
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
1 strict ring muscle up w/8#
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up
 w/8#
20 wrist extension w/Flexbar
3 Cartwheels facing the other

Tim Babcock 11-26-2017 08:45 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Brad. Mary and her boyfriend tried bouldering too. Fun

Today
Warm up:
5 goblet squats/5 Bulgarian Goat Bag Swings 35, 44, 53#
strict pull ups 6, 8, 10 reps
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 25#
3 rounds

Started my workout and tweaked my back. Stopped. I will try to take a walk later in the day. Heating pad right now. Hopefully in a few days it will be better.

Tim Babcock 11-27-2017 04:45 PM

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

2 problems
5 ring dips
10 wrist extensions w/Flexbar
5 rounds

My back loosened up a bit and I was able to do more than expected.

Tim Babcock 11-28-2017 04:40 PM

Re: The Shed 'O Pain
 
10 Goblet Squats 35, 44, 53# (limited depth of squat using a box, still below parallel)
6 strict neutral grip pull ups (0, 10, 20#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 35#
3 rounds

A.
3 sets of:
2 TGUs 35, 44, 53#
30 seconds rest
10 Bulgarian goat bag swings 35, 44, 53#
30 seconds rest
5 inverted ring rows
30 seconds rest

B.
Air-Dyne 0.5 mile
Push ups 21-15-9
Double Unders 42-30-18
3 rounds
9:18

Extra Credit
1 strict ring muscle up
5 Somersaults (forward rolls)
Deep Squat Hold
1 strict ring muscle up

5 Right shoulder rolls
Deep Squat Hold
1 strict ring muscle up

5 Left shoulder rolls
Deep Squat Hold
1 strict ring muscle up w/8#
3 Cartwheels facing one direction
Deep Squat Hold
1 strict ring muscle up

3 Cartwheels facing the other
Deep Squat Hold

Back felt much better. Kept all weight light.

Tim Babcock 11-29-2017 05:03 PM

Re: The Shed 'O Pain
 
2 problems
Ring Dips
1-2-3-4-5
1-2-3-4
1-2-3
1-2
1
2-finger hang 5, 10, 15, 15, 15 seconds
10 pronators
5 rounds

10 additional problems

Tim Babcock 11-30-2017 06:24 PM

Re: The Shed 'O Pain
 
10 Goblet Squats 35 (limited depth of squat using a box, still below parallel)
6 strict grip pull ups
3 Arm Bars each arm 3
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 35#
1 round

20 kettlebell swings 35, 44, 53, 53, 53#
2 TGUs each arm 35, 44, 53, 53, 53#
5 rounds

Not much time this evening to work out. I'm glad I was able to get something in.

Tim Babcock 12-03-2017 08:55 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Jeff. Sent some good problems, four blue and one orange.

Today
Warm Up:
5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 10, 20#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 25#
3 rounds

KB Press 35#
Strict Neutral Grip Pull-up 15#
Kettlebell Deadlift 88#
2-3-5-2-3-5-2-3

KBS 44#
Goblet Squats 44#
Push ups
10-9-8-7-6-5-4-3-2-1
7:47

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
Hip Flexor Stretch
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Right shoulder rolls
Hip Flexor Stretch
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Left shoulder rolls
Hip Flexor Stretch
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
Hip Flexor Stretch
1 strict ring muscle up

20 wrist extension w/Flexbar
3 Cartwheels facing the other
Hip Flexor Stretch

Tim Babcock 12-04-2017 04:48 PM

Re: The Shed 'O Pain
 
2 problems
10 elevated push-ups 12"
2-finger hang 5, 10, 15, 15, 15 seconds
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 +2.5#
2. 2 finger: 3 sets of 3-6-9 (large 2-finger) +2.5#
3. Full Crimp w/thumb support:3 sets -17.5

Worked in:
Ring dips 2-3-5-2-3-5-2-3-5 (30 total)
Deep squat holds
Deep Knee Bend to Kneeling

Tim Babcock 12-05-2017 03:28 PM

Re: The Shed 'O Pain
 
5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44#
6 strict pull ups (0, 10)
3 Arm Bars each arm 35, 44#
Shoulder Mobilization Routine
-20 band pull aparts
-10 dislocates
-10 face pulls 27.5#
2 rounds

1 TGU each arm 35, 44, 53, 62, 71#
20 kettlebell swings 35, 44, 53, 62, 71#
5 one-armed floor presses each arm 35, 44, 53, 62, 62#
5 supine ring rows
5 rounds

Tim Babcock 12-06-2017 05:18 PM

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 1, Workout 2 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 +2.5#
2. 2 finger: 3 sets of 3-6-9 (large 2-finger) +2.5#
3. Full Crimp w/thumb support:3 sets -17.5

Worked in:
KB Presses-Ladders (1-2-3) X 4 -First set w/35#, the rest w/44# 24 reps total
Deep squat holds
Deep Knee Bend to Kneeling

Tim Babcock 12-07-2017 05:04 PM

Re: The Shed 'O Pain
 
Warm Up:
5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 30#
3 rounds

2-3-5-2-3-5-2-3
Kettlebell Swings 88#
Ab Roll Outs
Ring Dips

10 minute EMOM 35# KBs
1 double kettlebell swing
1 double kettlebell snatch
1 double kettlebell clean
1 double kettlebell press
1 double kettlebell front squat
Sounds like a lot but it was very doable. Something to build on.

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
Reclining Hero Pose
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Right shoulder rolls
Reclining Hero Pose
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
Reclining Hero Pose
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
Reclining Hero Pose
1 strict ring muscle up

20 wrist extension w/Flexbar
3 Cartwheels facing the other
Reclining Hero Pose

Tim Babcock 12-10-2017 09:08 AM

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

Today
Warm Up:
5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

A.
Four sets of:
KB Deadlift x 8 reps 88#
Rest 45 seconds
Push-Ups x 15 reps
Rest 45 seconds
Alternating Dumbbell Reverse Lunge x 10 reps 2-25# DBs
Rest 45 seconds

For time:
2 mile Air-Dyne
immediately followed by…
Five rounds of:
6 Strict Pull-Ups
12 Goblet Squats
immediately followed by…
100 double unders
20:37

A little stretching to cool down.

Tim Babcock 12-11-2017 04:56 PM

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 1 EMOM
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 +2.5#
2. 2 finger: 4 sets of 3-6-9 (large 2-finger) +2.5#
3. Full Crimp w/thumb support:4 sets -17.5

Worked in:
Ring dips 2-3-5-2-3-5-2-3 (25 total)
Deep squat holds
Deep Knee Bend to Kneeling

Tim Babcock 12-12-2017 04:50 PM

Re: The Shed 'O Pain
 
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

4 sets of:
Kettlebell Deadlift x 10 reps 88#
30 seconds rest
TGUs x 2 each arm 35, 44, 53, 62
30 seconds rest
One arm KB Floor Press x 5 reps each arm 35, 44, 53, 62
30 seconds rest

10 minute EMOM 35# KBs
1 double kettlebell swing
1 double kettlebell snatch
1 double kettlebell clean
1 double kettlebell press
1 double kettlebell front squat
X2 on the odd minutes. (15 total rounds)

Extra Credit
1 strict ring muscle up
20 wrist extensions w/Flexbar

Tim Babcock 12-13-2017 05:00 PM

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

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 2, Workout 2 EMOM
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 +0#
2. 2 finger: 4 sets of 3-6-9 (large 2-finger) +2.5#
3. Full Crimp w/thumb support:4 sets -17.5

Worked in:
Ring dips 2-3-5-2-3-5-2-3 (25 total)
Reclining Hero Pose
Deep Knee Bend to Kneeling to Standing
Deep squat holds

Tim Babcock 12-17-2017 09:23 AM

Re: The Shed 'O Pain
 
Yesterday:
Bouldered at Rock Mill. Sent an orange I was working last week. Also sent a couple of new blues and a new orange. Worked out the moves to a nice white problem. Would love to send it.

Today:
Warm Up:
6 Goblet Squat/6 Bulgarian Goat Bag Swings 35, 44, 53#
6 strict pull ups (0, 15, 30#)
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-10 face pulls 35#
3 rounds

5 sets of:
Single Leg Romanian Deadlift x 5 reps each leg 35, 44, 53, 62, 62#
45 seconds rest
One-armed Kettlebell Bench Press x 5 reps 35, 44, 53, 53, 53#
45 seconds rest
Ab Roll-Outs x 10 reps
45 seconds rest

Air-Dyne
5 x (60s on 60s off)
10 minutes
Load Indicator: 5.5
6 rounds next time.

Extra Credit
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Somersaults (forward rolls)
1 strict ring muscle up
20 wrist extension w/Flexbar
5 Right shoulder rolls
1 strict ring muscle up

20 wrist extension w/Flexbar
5 Left shoulder rolls
1 strict ring muscle up
20 wrist extension w/Flexbar
3 Cartwheels facing one direction
1 strict ring muscle up

20 wrist extension w/Flexbar
3 Cartwheels facing the other

A couple of additional muscle ups.

Tim Babcock 12-18-2017 05:12 PM

Re: The Shed 'O Pain
 
2 problems
10 push-ups w/red band around back
2-finger hang 5, 10, 15, 10, 10 seconds
10 pronators
5 rounds

Hangboard Ladder Training (-Rock Prodigy Forge)
Week 3, Workout 1 EMOM
1. Open crimp on "slopey crimper" 5 sets of 3-6-9 +0#
2. 2 finger: 5 sets of 3-6-9 (large 2-finger) +2.5#
3. Full Crimp w/thumb support:5 sets -17.5

Worked in:
Bottoms Up KB Press 20# 2-3-5-2-3-5-2-3 (25 total)
Deep Knee Bend to Kneeling to Standing
Deep squat holds

Patrick Tonge 12-18-2017 09:44 PM

Re: The Shed 'O Pain
 
12.18.2017 Monday
WU: Dyno-Bike 3Min then various stretching with group

4 x 1 Front Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
125,145,155,175
!
1 x 3 In 10 min or less 3r max deadlift
3rep Deadlift
235lb
!
WOD:
For Time:
30 Deadlifts (135/95#)
30 Back Squats (135/95#)
Row 1,000m
9:15 worked with 95lb.


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