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

Tim Babcock 04-08-2020 09:45 AM

Re: The Shed 'O Pain
 
2 problems
push ups 10-20-30-20-10
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 60 seconds
1. Open Hang on Large Campus Rung: 4 sets of 3-6-9 35, 35, 35,35#
2. Full Crimp 4 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -20, -10, -10#

Tim Babcock 04-09-2020 03:10 PM

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

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

Quick and the Dead
10 kettlebell Swings 0-1 70#
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
32 kg felt heavy!

Worked in 5 sets of 20 Flexbar wrist extensions

Tim Babcock 04-11-2020 08:26 AM

Re: The Shed 'O Pain
 
2 problems
push ups 5, 10, 15, 20, 25, 30
10 second 2-finger hang
10 pronators
6 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 60 seconds
1. Open Hang on Large Campus Rung: 5 sets of 3-6-9 35#
2. Full Crimp 5 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 5 sets of 3-6-9 -20, -20, -10, -10, 0#

Tim Babcock 04-12-2020 08:13 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, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 20, 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:
Back squats x 5 reps 115#
60 seconds rest
Dips x 5 reps 0, 5, 10, 15, 20#
60 seconds rest
Pull ups x 2 reps 30#
60 seconds rest

Rogue Echo Bike
10 calories :38
20 calories 2:49
30 calories 5:52
20 calories 8:17
10 calories 9:51
1 minute rest between efforts

Banded frog stretch

Tim Babcock 04-14-2020 01:04 PM

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

Quick and the Dead
10 kettlebell Swings 0-1 44, 53, 62,70, 88#
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 04-15-2020 01:07 PM

Re: The Shed 'O Pain
 
3 problems
push ups 10, 20, 30, 20
10 second 2-finger hang
10 pronators
4 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 60 seconds
1. Open Hang on Large Campus Rung: 5 sets of 3-6-9 35#
2. Full Crimp 5 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 5 sets of 3-6-9 -20, -20, -10, -10, 0#

Worked in:
deep squat holds
5 sets of 5 Ab Wheel Roll Outs
3 HSPUs

Tim Babcock 04-16-2020 01:12 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, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmill x 5 each side 20, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Goblet squats x 8 reps 60#
60 seconds rest
Half kneeling Landmine Press x 8 reps each arm 25# + 45# bar
60 seconds rest
Ring Rows x 8 reps
60 seconds rest

Rogue Echo Bike
Tabata Protocol
20/10 seconds x 8
46 calories legs felt like lead

Banded frog stretch

Tim Babcock 04-17-2020 12:43 PM

Re: The Shed 'O Pain
 
Prying Goblet Squats x 5
StrongFirst Hip Bridge x 5
Kettlebell Halo x 5/5
3 rounds

Kettlebell Simple & Sinister | StrongFirst
10 Turkish Get Ups 53#
then
100 kettlebell swings 53# (10 swings on the minute)

Banded Frog Stretch

Tim Babcock 04-18-2020 08:36 AM

Re: The Shed 'O Pain
 
2 problems
push ups 5, 10, 15, 20, 25, 30
10 second 2-finger hang
10 pronators
6 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 1 Every 60 seconds
1. Open Hang on Large Campus Rung: 3 sets of 3-6-9-12 35#
2. Full Crimp 3 sets of 3-6-9-12 -35#
3. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20, -20, -10,

Worked in:
deep squat holds
Kettlebell Windmill x 3 each side 35#

Tim Babcock 04-19-2020 07:51 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

4 sets of:
Trapbar Deadlift x 6 reps 165#
60 seconds rest
One armed Floor Press x 6 reps each arm 53, 53, 62, 62#
60 seconds rest
Strict Pull ups x 6 reps
60 seconds rest

10 Calories Rogue Echo Bike
10 Over the shoulder Sandbag throws 50#
5 rounds
13:07
That was fun.

Banded frog stretch
Couch Stretch

Tim Babcock 04-21-2020 12:59 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, 30, 40#
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

8 sets of:
Back squats x 3 reps 115#
60 seconds rest
Dips x 3 reps 0, 5, 5, 10, 10, 15, 15, 20#
60 seconds rest
Supinated Grip Pull up x 3 reps 20, 15, 15, 10, 10, 5, 5, 0#
60 seconds rest

10 rounds of: EMOM
1. 10 kettlebell swings 53#
2. 10 push ups

Banded frog stretch

Tim Babcock 04-22-2020 02:14 PM

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

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 2 Every 60 seconds
1. Open Hang on Large Campus Rung: 3 sets of 3-6-9-12 35#
2. Full Crimp 3 sets of 3-6-9-12 -35#
3. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20, -10, 0,

Worked in:
deep squat holds
100 Band Pull aparts

Tim Babcock 04-23-2020 01:25 PM

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

4 sets of:
Kickstand Trap bar Deadlift x 6 reps each leg 105#
60 seconds rest
Double KB Press x 6 reps 35# KBs
60 seconds rest
Neutral Grip Inverted Rows x 6 reps +10#
60 seconds rest

Rogue Echo Bike
2 miles for time
5:00

Banded frog stretch

Tim Babcock 04-25-2020 08:06 AM

Re: The Shed 'O Pain
 
1 problem
5 push ups
20 rounds

Tim Babcock 04-26-2020 08:05 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, 30, 40#
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

8 sets of:
Goblet squats x 3 reps 72.5#
30-60 seconds rest
Kettlebell Press x 3 reps 35, 35, 35, 35, 45, 45, 45, 45#
30-60 seconds rest
Neutral Grip Pull up x 3 reps +20#
30-60 seconds rest

21-15-9
Rogue Echo Bike Calories
Burpees
9:41

Banded frog stretch
Couch stretch
Deep squat hold

Tim Babcock 04-28-2020 01:30 PM

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:
Trap bar Deadlift x 5 reps each leg 185#
60 seconds rest
Floor Bench Press x 5 reps 115, 115, 125, 125, 135#
60 seconds rest
Neutral Grip Inverted Rows x 5 reps +20#
60 seconds rest

Reverse Tabata Protocol
10/20 work/rest x 8
33 calories

1 ring muscle up
20 flexbar wrist extensions
Deep squat hold
5 rounds

Tim Babcock 04-29-2020 02:34 PM

Re: The Shed 'O Pain
 
20 problems
10 sets of 10 push ups
5 sets of 10 pronators each arm

Tim Babcock 04-30-2020 02:24 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
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, 30, 40#
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:
Double KB Front squats x 5 reps 35s
60 seconds rest
Dips x 5 reps
60 seconds rest
Campus Board L. Sloper x 2 laps
60 seconds rest

10 minutes:
Rogue Echo Bike
3.64 miles
109 calories
60 rpm for the first 5 minutes and 55-60 rpm second 5 minutes.

Banded frog stretch

Tim Babcock 05-02-2020 07:53 AM

Re: The Shed 'O Pain
 
2 problems
10 push ups + 10 Pronators every other round
2 Turkish Get Ups each arm every other round 35, 44, 53, 62, 70#
10 rounds

Tim Babcock 05-03-2020 08:10 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

4 sets of:
Kickstand Trap bar Deadlift x 6 reps each leg 125#
60 seconds rest
Double KB Floor Press x 6 reps 53# KBs
60 seconds rest
Neutral Grip Pull Ups x 6 reps +20, +#15, +10, +5
60 seconds rest

10 minute EMOM
Armor Complex consists of three movements, each performed with using a kettlebell in each hand: 35s
* Double Clean x 2 reps
* Double Strict Press x 1 rep
* Double Front Squat x 3 reps

Cool Down-A series of hip exercises/stretches from “Why You Have Hip Pain—and How to Treat It.” 10 minutes

Tim Babcock 05-05-2020 03:56 PM

Re: The Shed 'O Pain
 
Warm-Up:
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed byÂ…
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed byÂ…
Two sets of:
Ring Row x 30 seconds
Over/Under Barbell x 5 reps in each direction
ThenÂ…

A.
Three sets of:
Bulgarian Split Squats x 8 reps each leg 30# DB held goblet style
Rest 30 seconds after each leg
Stability Ball Hamstring Curls x 15 reps
Rest 60 Seconds
Neutral Grip Inverted Rows 8 reps
Rest 60 seconds

B.
For time:
40 Wall Ball Shots 20#
20 Box Jump-Up and Step Downs 20”
30 Wall Ball Shots
15 Box Jump-Up and Step Downs
20 Wall Ball Shots
10 Box Jump-Up and Step Downs
17:35

A few stretches to cool down.

Tim Babcock 05-06-2020 11:02 AM

Re: The Shed 'O Pain
 
2 problems
2 Turkish Get Ups 35, 44, 53, 62, 70#
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. Open Hang on Blue Sloper Rock Prodigy: 3 sets of 3-6-9 45#
2. Full Crimp 3 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 3 sets of 3-6-9 -20, -10, 0,

Worked in:
deep squat holds
10 sets of 10 push ups

Tim Babcock 05-07-2020 01:36 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, 30, 40#
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

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

Rogue Echo Bike
Tabata Protocol
20/10 seconds x 8
51 calories

Banded frog stretch
Couch Stretch
Deep Squat Hold

Tim Babcock 05-08-2020 08:23 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

30 minutes EMOM
1. 15’ rope ascent
2. 15 push ups
3. 15 air squats
4. 15 Bulgarian Goat Bag Swings 45# KB
5. 6 Ab Wheel Roll Outs
6. 15 Double Unders
5 rounds

Banded frog stretch
Couch Stretch
Deep Squat Hold

Lower body Foam Roll-5 minutes

Nice relaxing session

Tim Babcock 05-09-2020 08:28 AM

Re: The Shed 'O Pain
 
3 problems
Scapular Push ups x 10 reps
Band pull aparts x 10
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 2 Every 60 seconds
1. Open Hang on Blue Sloper Rock Prodigy: 3 sets of 3-6-9 53#
2. Full Crimp 3 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 3 sets of 3-6-9 -20, -10, 0,

Worked in:
deep squat holds

Tim Babcock 05-10-2020 07:38 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, 30, 40#
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
Trapbar Deadlift 175, 195, 205#
Ring Dips
Inverted Neutral Grip Rows 10, 20, 30#
Ab Wheel Roll Outs

10 Minute EMOM
Kettlebell Cyclone 35# KBs
Double swing
Double clean
Double snatch
See-saw press
Front squat

Banded frog stretch
Couch Stretch
Deep Squat Hold

Tim Babcock 05-12-2020 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

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

10 rounds of:
15 kettlebell swings 44#
5 goblet squats 44#
1 ring muscle up
A new round every 2 minutes.

Rogue Echo Bike
10 calories :39
20 calories 2:50
30 calories 5:57
20 calories 8:25
10 calories 10:00
1 minute rest between efforts

Banded frog stretch
Couch stretch
Deep squat hold

Tim Babcock 05-13-2020 03:27 PM

Re: The Shed 'O Pain
 
2 problems
2 Turkish Get Ups each arm 35, 44, 53, 62, 70#
10 second 2-finger hang
10 pronators each arm
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 1 Every 60 seconds
1. Open Hang on Blue Sloper Rock Prodigy: 4 sets of 3-6-9 53#
2. Full Crimp 4 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -20, -10, 0,

Worked in:
10 sets of 10 push ups
Deep Squat holds
Hero pose

Tim Babcock 05-14-2020 06:48 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, 30, 40#
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:
Kettlebell RDL x 5 reps
30-60 seconds rest
Kneeling One-armed KB Press x 5 reps each arm
30-60 seconds rest
KB Rows x 5 reps each arm
30-60 seconds rest

5 rounds of Cindy
5 pull ups
10 push ups
15 air squats
6:52

Banded hip stretches

Tim Babcock 05-15-2020 05:05 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

30 minutes EMOM
1. 15’ rope ascent
2. 5 ring dips
3. 10 Skater Squats 5 each leg
4. 7 Ab Wheel Roll Outs
5. 15 kettlebell swings
6. 20 Double Unders
5 rounds

Banded Hip Stretches

Tim Babcock 05-16-2020 09:49 AM

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

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 45 seconds
1. Open Hang on Blue Sloper Rock Prodigy: 4 sets of 3-6-9 53#
2. Full Crimp 4 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -20, -20, -20

Tim Babcock 05-17-2020 08:04 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:
Goblet x 5 reps 60#
60 seconds rest
KB One-armed Floor Press x 5 reps each arm 53, 53, 62, 62, 62#
60 seconds rest
Neutral Grip Pull-ups x 5 reps 20, 15, 10, 5, 0#
60 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed 2 53# KBs
5 rounds
9:22

Banded Hip Stretches

Tim Babcock 05-19-2020 08:39 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#
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

4 sets of:
Kickstand Trap Bar Deadlift x 6 reps each leg 155#
30-60 seconds rest
Ring Dips x 6 reps each arm
30-60 seconds rest
Ring Rows x 6 reps each arm
30-60 seconds rest

Every 5 minutes, for 25 minutes (5 sets) for times of:
0.5 mile on Rogue Bike
25 Kettlebell Swings 44#
Did a little experiment:
60 rpm 1:20
65 rpm 1:14
70 rpm 1:08
So about a 6 second difference between each 5 rpm. (at least in the 60-70 range)

Banded Hip Stretches

Tim Babcock 05-20-2020 01:01 PM

Re: The Shed 'O Pain
 
2 problems
2 Turkish Get Ups each arm 35, 44, 53, 62, 70#
10 second 2-finger hang
10 pronators each arm
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 36 seconds
1. Open Hang on Blue Sloper Rock Prodigy: 4 sets of 3-6-9 53#
2. Full Crimp 4 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 4 sets of 3-6-9 -20#

Tim Babcock 05-21-2020 09:03 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

2-3-5-2-3-5-2-3
Double KB Front Squat 35s
Banded Press 2 35# KBs
Pull ups 10, 20, 30#


Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed (2 laps) 53# at side and 35# overhead-Switch for second lap.
3 rounds
9:30

Banded Hip Stretches

Tim Babcock 05-22-2020 08:11 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

A few reps of some of the exercises being completed today.

30 minutes EMOM
1. 10 kettlebell swings 53#
2. 8 Ab Wheel Roll Outs
3. 25 double unders
4. 2 ring muscle ups
5. 10 alternating reverse lunges 35# KB
6. 8 antirotation Pallof press each side
5 rounds

Band Hip Stretches

Tim Babcock 05-23-2020 08:18 AM

Re: The Shed 'O Pain
 
3 problems
Push ups 10-20-30-20-10
10 second 2-finger hang
10 pronators each arm
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 2 Every 36 seconds
1. Open Hang on Blue Sloper Rock Prodigy: 5 sets of 3-6-9 53#
2. Full Crimp 5 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 5 sets of 3-6-9 -20#

Tim Babcock 05-24-2020 08:34 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

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
Trapbar Deadlift 195, 205, 225#
One Armed Floor Press 53, 62, 70#
Neutral Grip Inverted Row 20, 20, 30#

Rogue Echo Bike
2 miles for time
4:59-Always a hard one.
Did a half mile easy to cool down.

Banded Hip Stretches

Tim Babcock 05-26-2020 11:40 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

3 sets of:
Goblet Squats x 8 reps 60#
60 seconds rest
Ring Dips x 8 reps
60 seconds rest
Neutral Grip Pull ups x 8 reps
60 seconds rest

Rogue Echo Bike x 10 calories
15 Kettlebell swings 53#
5 rounds
11:55

Banded Hip Stretches

Tim Babcock 05-27-2020 12:01 PM

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

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 1 Every 60 seconds
1. Open Hang on Blue Sloper Rock Prodigy: 3sets of 3-6-9-12 53#
2. Full Crimp 3 sets of 3-6-9-12 -35#
3. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20#

Worked in deep squat holds and hero pose.


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