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

Tim Babcock 01-10-2017 09:56 AM

Re: The Shed 'O Pain
 
Warm Up
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
10 Thoracic Bridges
20 Banded Hip Thrusts
Shoulder Mobilization Routine
3 rounds

5 rounds
Deadlift x 3 reps 185, 205, 225, 245, 265
60 seconds
2 strict ring muscle ups
60 seconds
6 windshield wipers
60 seconds

15 KBS 53#
5 Goblet Squats 53#
5 Push-ups
10 rounds
14:50

Mobility Work

Patrick Tonge 01-12-2017 12:48 PM

Re: The Shed 'O Pain
 
Keep up the good Work Gents!! Jeff thanks for Sharing the Yoga URL:

01/11/2017 Wednesday
YOGA tonight, my third session, New movements and working on the breathing. Still figuring it out and trying to keep up. I think I'll need to give Yoga a 10-12 session "try".

Tim Babcock 01-12-2017 04:35 PM

Re: The Shed 'O Pain
 
Thanks Patrick. You too.

1 problem
10 second hang on open crimp
1 problem
10 push-ups
10 second hang on 2-finger
10 pronators
5 rounds

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
3 minutes rest between sets
Half Crimp x 2 sets (#5 Moon)
45# 7, 7, 7 sec
45# 7, 7, 7 sec
50# next time
2-finger (large on RPTC)
15# 7, 7, 7 sec
15# 7, 7, 7 sec
20# next time
W Pinch (RPTC)
15# 7, 7, 7 sec
15# 7, 7, 7 sec
20# next time

After each set of 3 hangs I did a lap on the campus board (Metolius rungs). 5 out 6 laps successful.

Worked in a little mobility work between sets.

Jeffrey Fortuna 01-12-2017 04:37 PM

Re: The Shed 'O Pain
 
Monday 01-09-2017
Run:
0.25mi @3.5mph,
1.00mi @6.1mph,
0.25mi @3.5mph,
1.00mi @6.1mph,
0.25mi @3.5mph,
1.00mi @6.1mph,
0.25mi @3.0mph (cool down)

Tuesday 01-10-2017
Run:
0.25mi @3.5mph,
0.50mi @7.1mph,
0.25mi @3.5mph,
0.50mi @7.1mph,
0.25mi @3.5mph,
0.50mi @7.1mph,
0.25mi @3.5mph,
0.50mi @7.1mph,
0.25mi @3.0mph (cool down)

Wednesday 10-11-2017
Climb:
Bouldered at The Rock Mill for 1.5hrs.
Flashed a blue, flashed a white and worked an orange.

Thursday 01-12-2017
Run:
0.25mi @3.5mph,
1.50mi @6.1mph,
0.25mi @3.0mph,
1.50mi @6.1mph,
0.25mi @3.0mph (cool down)

Jeffrey Fortuna 01-13-2017 05:18 PM

Re: The Shed 'O Pain
 
Friday 01-13-2017
Run:
0.25mi @3.5mph,
0.50mi @7.1mph,
0.25mi @3.5mph,
0.50mi @7.1mph,
0.25mi @3.5mph,
0.50mi @7.1mph,
0.25mi @3.5mph,
0.50mi @7.1mph,
0.25mi @3.0mph (cool down)

Deadlift:
3x 185lb, 205lb, 225lb, 245lb

I'm still not doing very much, but a am VERY happy I'm doing it. I hope I can keep this up. :pepper:

Tim Babcock 01-15-2017 09:52 AM

Re: The Shed 'O Pain
 
Warm Up
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
10 Thoracic Bridges
20 Banded Hip Thrusts
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 Cuban rotations 21#
3 rounds

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 Deadlift x 8 reps 185, 205, 225#
Station 2 KB Alt. Press x 8 reps 2-35# KBs
Station 3 Strict Pull-Ups x 8 reps

B.
Complete as many rounds and reps as possible in 12 minutes of:
25 Double Unders
20 KB Snatches 35#
6 rounds

Mobility Work + 5 strict ring muscle ups

Jeffrey Fortuna 01-15-2017 03:41 PM

Re: The Shed 'O Pain
 
Saturday 01-14-2017
Bouldered at Rock Mill with Tim. I repeated the blue and the white id on Wednesday but only sent one new purple.

Sunday 01-15-2017
TGUs:
10x 20lb. (10 on each side)

Back Squats:
10x 65lb.
10x 85lb.
10x105lb.
10x125lb.

Deadlifts & Push-ups:
5 sets of 10x 135b deadlift & 10 push-ups

1km row

Tim Babcock 01-16-2017 10:16 AM

Re: The Shed 'O Pain
 
Climbed at Rock Mill with Jeff on Saturday. Fun as usual.

1 problem
10 second hang on open crimp
1 problem
2 TGUs each arm 35, 45, 53, 62, 71#
10 second hang on 2-finger
10 pronators
5 rounds

Maximum Weight "7-53" Protocol (from "Training for Climbing" 3rd Edition)
7 second hang + 53 second rest x 3
3 minutes rest between sets
Half Crimp x 2 sets (#5 Moon)
50# 7, 7, 7 sec
50# 7, 7, 7 sec
53# next time
2-finger (large on RPTC)
20# 7, 6, 5 sec
20# 7, 6, 5 sec
20# next time
W Pinch (RPTC)
20# 7, 7, 7 sec
20# 7, 7, 7 sec
25# next time

After each set of 3 hangs I did a lap on the campus board (Metolius rungs). 4 out 5 laps successful. I forgot to do the last one.

Worked in a little mobility work between sets.

Tim Babcock 01-17-2017 04:47 PM

Re: The Shed 'O Pain
 
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups 0, 10, 20#
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 Cuban rotations 21#
3 rounds

A.
Every 2 minutes, for 9 minutes (3 sets of each):
Station 1 Deadlift x 1 rep 225# - I did 5 altogether
Station 2 Ab-Wheel x 15 reps
Station 3 Banded Hip Thrusts x 20 reps

B.
Kettlebell Swings x 5 reps 88#
1 muscle up + 5 ring dips
5 rounds
5:51

Jeffrey Fortuna 01-17-2017 05:57 PM

Re: The Shed 'O Pain
 
Tuesday 01-17-2017

Treadmill Run:
0.25mi @3.5mph,
3.00mi @6.2mph,
0.25mi @3.0mph (cool down)

NOTE: Unless otherwise specified, all treadmill runs are at 1.0% incline.

15 KBS 35lb
5 Goblet Squats 35lb
5 Push-ups
5 rounds


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