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

Tim Babcock 04-18-2017 03:15 PM

Re: The Shed 'O Pain
 
10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30#
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Deadlift x 1 rep 245#
Rest 60 seconds
KB Press x 5 reps 35, 35, 45, 35, 35#
Rest 60 seconds
2 rope ascents
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
15 Kettlebell Swings
10 Push-ups
3 kipping pull-ups
7 rounds

Tim Babcock 04-19-2017 04:13 PM

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

Hangboard Strength Training Protocol. Retest.
Step 1
Determine weight for workouts. Followed the protocol as described at [url]http://www.stevemaischtraining.com/f...-strength.html[/url] WFS
#5 Moon Hangboard 20, 25, 30, 35, [B]40[/B]# +5
RPTC Shallow RPTC 2-finger -20, -15, -10, -5, [B]0#[/B] +5
RPTC Pinch -10, -5, 0, 5, [B]10#[/B] +5

Worked in an additional 10 sets of 10 push ups.
Mobility Work

Tim Babcock 04-20-2017 03:56 PM

Re: The Shed 'O Pain
 
10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30#
3 KB Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Supine Ring Rows x 10 reps
Rest 60 seconds
Deadlift x 1 rep 245#
Rest 60 seconds
KB Press x 5 reps 35, 35, 35, 45, 35
Rest 60 seconds

B.
Kettlebell Swing x 12 reps 71#
Air-Dyne 0.5 mile
3 min rest
3 rounds
1:48
1:47
1:47
Hard!

5 strict muscle ups + mobility work

Tim Babcock 04-23-2017 07:58 AM

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

10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30#
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Deadlift x 1 rep 245#
Rest 60 seconds
Kettlebell Swings x 20 reps 53#
Rest 60 seconds
Turkish Get-Up x 2 reps each arm 35, 45, 53, 62, 71#
Rest 60 seconds
Ab Roll Outs x 10 reps
Rest 60 seconds

B.
5 pull-ups
10 push-ups
15 air squats
5 rounds
5:31

800 meter run

Tim Babcock 04-24-2017 04:30 PM

Re: The Shed 'O Pain
 
5-4-3-2-1 problems (15 problems)
10 push-ups
5 -10 second 2-finger hang
10 pronators
10 reverse wrist curls using a Flexbar
5 rounds

Hangboard Strength Training Protocol.
4 X (10 second hang + 2 minute rest) for each hold
#5 Moon Hangboard +40#
7, 9, 9, 8
RPTC Shallow RPTC 2-finger 0#
7, 5, 7, 9
RPTC Pinch 10#
10, 10, 10, 10

Worked in 10 sets of 10 push ups and mobility work.

Tim Babcock 04-25-2017 04:00 PM

Re: The Shed 'O Pain
 
5 prying goblet squats 35#
10 kettlebell swings 35#
2 TGUs 35# (1 each arm)
5 KB Presses each arm 35#
3 rounds

100 Kettlebell Swings 71#
7:25
3 minute rest
10 Turkish Get Ups 71#
6:45

10 minute EMOM
1. 1 strict ring muscle up
2. 1 deadlift @ 245#

5 kipping ring muscle ups (1 every 30 seconds)

Tim Babcock 04-26-2017 03:53 PM

Re: The Shed 'O Pain
 
2 problems
10 push-ups
5 -10 second 2-finger hang
10 pronators
10 reverse wrist curls using a Flexbar
5 rounds

Hangboard Strength Training Protocol.
5 X (10 second hang + 2 minute rest) for each hold
#5 Moon Hangboard +40#
9, 9, 10, 9, 6
RPTC Shallow RPTC 2-finger 0#
5, 4, 8, 7, 8
RPTC Pinch 10#
10, 10, 10, 10, 10

Worked in 15 sets of 10 push ups and mobility work.

Tim Babcock 04-27-2017 03:31 PM

Re: The Shed 'O Pain
 
10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30#
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five Sets
Deadlift x 1 rep 245#
Rest 45 seconds
KB Shoulder Press x 5 reps 35#
Rest 45 seconds
Campus Board x 2 laps (1 on Metolius rung + 1 on sloper rung)
Rest 45 seconds

B.
5 rounds
Pull-Ups x 5 reps
Air Squats x 20 reps
Double Unders x 25 reps
8:23

5 strict ring muscle ups + mobility work

Tim Babcock 04-30-2017 08:03 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Jeff, Brad, and others. Had some good sends. Fun!

Today
10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Deadlift x 1 reps 245#
Rest 45 seconds
Single-Arm Overhead KB Press x 5 reps each arm 35#
Rest 45 seconds
Ab Roll Outs x 12 reps
Rest 45 seconds

B.
Four sets of:
30 seconds of Kettlebell Swings 19, 18, 18, 19
Rest 30 seconds
30 seconds of Push-ups 15, 21, 23, 20
Rest 30 seconds
30 seconds of Alternating Reverse Lunges 15, 15, 16, 16
Rest 30 seconds
30 seconds of Push-ups 20, 22, 20, 20
Rest 30 seconds
30 seconds of Air-Dyne 0.16, 0.18, 0.17, 0.18
Rest 30 seconds
30 seconds of Band Pull-Aparts 22, 22, 24, 23
Rest 30 seconds

VooDoo Floss on arms.

0.5 mile run

Tim Babcock 05-01-2017 04:11 PM

Re: The Shed 'O Pain
 
2 problems
10 push-ups
5 -10 second 2-finger hang
10 pronators
10 reverse wrist curls using a Flexbar
5 rounds

Hangboard Strength Training Protocol.
6 X (10 second hang + 2 minute rest) for each hold
#5 Moon Hangboard +40#
9, 9, 6, 9, 8, 6
RPTC Shallow RPTC 2-finger 0#
4, 7, 8, 9, 7, 7
RPTC Pinch 10#
10, 10, 10, 10, 10, 10

Worked in some balance, tumbling and mobility work.

Tim Babcock 05-02-2017 03:32 PM

Re: The Shed 'O Pain
 
10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Deadlift x 1 reps 245#
Rest 45 seconds
Floor KB Press x 5 reps each arm 35, 53, 53, 53, 53#
Rest 45 seconds
Double Unders x 25 reps
Rest 45 seconds

B.
Four sets of:
30 seconds of Kettlebell Swings 53# 18, 18, 18, 18
30 seconds of Rest
30 seconds of Dumbbell Push Press 2 35# KBs 8, 9, 10, 10
30 seconds of Rest

5 strict ring muscle ups (1 w/8# and 1 w/20#) + mobility work

2 attempts at a strict bar muscle up (second one close)

Tim Babcock 05-03-2017 04:14 PM

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

Hangboard Strength Training Protocol. Retest.
Step 1
Determine weight for workouts. Followed the protocol as described at [url]http://www.stevemaischtraining.com/f...-strength.html[/url] WFS
#5 Moon Hangboard 25, 30, 35, 35, 35#
RPTC Shallow RPTC 2-finger -15, -10, -5, 0, 0#
RPTC Pinch -5, 0, 5, 10, 15#

Worked in an additional 15 sets of 10 push ups.

Tim Babcock 05-07-2017 07:59 AM

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

Today
10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
KB Seesaw Press x 5 reps each arm 35#
Rest 30 seconds
Deadlift x 1 rep 245#
Rest 30 seconds
Turkish Get-Up x 2 reps each arm 35, 45, 53, 62, 71#
Rest 30 seconds

B.
0.25 mile run + ((5 pull ups, 10 push ups, 15 air squats) x 3)
3 rounds
18:25

Mobility Work +VooDoo flossing on elbows

Tim Babcock 05-08-2017 03:43 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
5-10 second 2-finger hang
10 pronators
10 Flexbar wrist extensions
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 (small on RPTC)
0# 7, 7, 7 sec
0# 7, 7, 7 sec
5# next time
W Pinch (RPTC)
20# 7, 7, 7 sec
20# 7, 6, 7 sec
20# next time

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

Tim Babcock 05-09-2017 03:52 PM

Re: The Shed 'O Pain
 
10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

Five sets
Supine Ring Rows x 10 reps
Rest 30 seconds
Deadlift x 1 rep 245#
Rest 30 seconds
Side Plank x 30 seconds each side
Rest 30 seconds

B.
15 kettlebell swings 53#
5 goblet squats 53#
5 push-ups
10 rounds
14:23

5 strict ring muscle ups + mobility work

Tim Babcock 05-10-2017 03:26 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
5-10 second 2-finger hang
10 pronators
10 Flexbar wrist extensions
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, 5, 7 sec
50# 7, 6, 6 sec
50# next time
2-finger (small on RPTC)
5# 6, 5, 7 sec
5# 7, 7, 7 sec
5# next time
W Pinch (RPTC)
20# 7, 7, 7 sec
20# 7, 6, 7 sec
25# next time

After each set of 3 hangs I did a lap on the campus board (Sloper rungs). 6 out 6 laps successful.
Also worked 5 sets of 5 KB Presses. 35#

Tim Babcock 05-11-2017 04:05 PM

Re: The Shed 'O Pain
 
2+ problems 1:20, 1:35, 1:44, 0:55, 1:17
15 push ups
1 Deadlift @ 245#
5 rounds

Sloper Campus Rung
45 second hang + 15 second rest
2:13
Next time I will try 30/30 so I can last 5 minutes.

Run 1 mile 8:20

Tim Babcock 05-14-2017 08:34 AM

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

Today
10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets
Seesaw KB Press x 5 reps each arm 35#
Rest 30 seconds
Deadlift x 1 rep 245#
Rest 30 seconds
Ab Roll Outs x 12 reps
Rest 30 seconds

B.
4 pull ups
8 push ups
12 air squats
8 push ups
12 air squats
10 rounds
18:30

Sloper Campus Rung
30 second hang + 30 second rest
5:00


C. Run 1 mile
8:06

Tim Babcock 05-15-2017 07:10 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
5-10 second 2-finger hang
10 pronators
10 Flexbar wrist extensions
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# 4, 4, 5 sec
50# 7, 5, 4 sec
50# next time
2-finger (small on RPTC)
5# 5, 6, 4 sec
5# 7, 5, 5 sec
5# next time
W Pinch (RPTC)
25# 7, 7, 7 sec
25# 7, 4, 5 sec
25# next time

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

Sloper Campus Rung
35 second hang + 25 second rest
4:30 Close!

Tim Babcock 05-16-2017 03:59 PM

Re: The Shed 'O Pain
 
10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Dumbbell Bench Press x 10 reps 40#
Rest 30 seconds
Deadlift x 1 reps 245#
Rest 30 seconds
Elbows to High Plank x 10 reps
Rest 30 seconds
Supine Ring Row x 5 reps w/20# weight vest
Rest 30 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
5 pull ups
10 Push-Ups
15 KB Swings 53#
7 rounds + 5 reps

5 strict ring muscle ups

Tim Babcock 05-17-2017 03:31 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
5-10 second 2-finger hang
10 pronators
10 Flexbar wrist extensions
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)
35# 7, 7, 7 sec
35# 7, 7, 7 sec
40# next time
2-finger (small on RPTC)
0# 7, 6, 7 sec
0# 7, 7, 7 sec
0# next time
W Pinch (RPTC)
20# 6, 5, 4 sec
20# 7, 4, 6 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.

Sloper Campus Rung
35 second hang + 25 second rest
4:21 Worse that last time.

Very hot in the Shed this afternoon.

Tim Babcock 05-18-2017 03:35 PM

Re: The Shed 'O Pain
 
2+ continuous boulder problems
4 pull ups
8 push ups
12 air squats
4 pull ups
8 push ups
12 air squats
Deadlift x 1 rep
5 rounds

Sloper Campus Rung
35 second hang + 25 second rest
5 rounds
Had to take a 5 second break on 4th and 5th round.

1.2 miles
10:20

Tim Babcock 05-21-2017 08:27 AM

Re: The Shed 'O Pain
 
10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 35#
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Deadlift x 1 rep 245#
30-60 seconds
TGU x 2 reps each side 35, 45, 53, 62, 71#
30-60 seconds
KB Press x 5 reps 35#
30-60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Pull-Ups
10 Kettlebell Swings
20 Air Squats
6 rounds + 5 reps

C.
1.50 mile run
12:00

Tim Babcock 05-22-2017 03:56 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
5-10 second 2-finger hang
10 pronators
10 Flexbar wrist extensions
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)
40# 7, 7, 7 sec
40# 7, 7, 7 sec
55# next time
2-finger (small on RPTC)
0# 7, 7, 6 sec
0# 7, 7, 7 sec
0# 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 2 laps on the campus board (Sloper rungs). 12 out 12 laps successful.

Sloper Campus Rung
35 second hang + 25 second rest
4:32 Close!

Tim Babcock 05-23-2017 04:00 PM

Re: The Shed 'O Pain
 
10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 35#
10 Thoracic Bridges
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Deadlift x 1 rep 245#
Rest 45 seconds
Dumbbell Bench Press x 10 reps 40#
Rest 45 seconds
Side Plank x 30 seconds each side
Rest 45 seconds

B.
12 pull ups
20 push ups
30 Double Unders
5 rounds
14:17

5 strict ring muscle up, 1 kipping ring muscle up, & mobility work

Tim Babcock 05-24-2017 03:52 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
5-10 second 2-finger hang
10 pronators
10 Flexbar wrist extensions
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 (small on RPTC)
0# 7, 7, 7 sec
0# 7, 7, 7 sec
5# next time
W Pinch (RPTC)
25# 7, 7, 7 sec
25# 7, 7, 7 sec
30# next time

After each set of 3 hangs I did 2 laps on the campus board (Sloper rungs). 12 out 12 laps successful. Also worked in 5 sets of 5 KB Presses. 35#

Sloper Campus Rung
35 second hang + 25 second rest
5 rounds
Successful.

Tim Babcock 05-25-2017 03:58 PM

Re: The Shed 'O Pain
 
10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 15, 30#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
Five sets of:
Deadlift x 1 rep
Rest 45 seconds
Kettlebell Swing x 20 reps 53#
Rest 45 seconds
Ab Wheel Roll-outs x 12 reps
Rest 45 seconds

B.
As many rounds as possible in 12 minutes:
4 pull ups
8 push ups
12 air squats
12 rounds + 4 reps

C.
1 mile run
8:00

Tim Babcock 05-28-2017 08:22 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Jeff, Robert, and others. Good time. Tweaked my left hip flexor a little.

Today
10 Goblets Squats 35#
5 Strict Pull ups
3 Arm Bars each arm 35#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

2 TGUs each arm 35, 45, 53, 62, 71#
20 Kettlebell Swings 35, 45, 53, 62, 71#
5 rounds

Mobility Work and VooDoo Flossing on forearms.

I ran a couple of strides up and down the street to test the hip flexor. It seemed fine.
Murph tomorrow:zombie:

Tim Babcock 05-29-2017 11:37 AM

Re: The Shed 'O Pain
 
10 Goblets Squats 35#
5 Strict Pull ups
3 Arm Bars each arm 35#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

Participated in Crossfit Tiffin's annual "Murph" Memorial Day WOD. A lot of new faces at Crossfit Tiffin. A very friendly and enthusiastic group.
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
44:45
I did it in 46:15 last year.

I was able to comfortably complete the workout. My training for the last month or so was geared towards today. Fun day at Crossfit Tiffin.

Tim Babcock 05-30-2017 05:07 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
5-10 second 2-finger hang
10 pronators
10 Flexbar wrist extensions
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, 6, 6 sec
50# 6, 6, 5 sec
50# next time
2-finger (small on RPTC)
5# 7, 5, 5 sec
5# 7, 6, 7 sec
5# next time
W Pinch (RPTC)
30# 7, 7, 7 sec
30# 6, 7, 5 sec
30# next time

Worked in 5 sets of 5 KB Presses. 35#

Sloper Campus Rung
40 second hang + 20 second rest
5 rounds
40, 40, 40, 32, 30

Tim Babcock 05-31-2017 03:38 PM

Re: The Shed 'O Pain
 
10 Goblets Squats 35, 53, 71#
5 Strict Pull ups 0, 20, 40#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
5 sets of:
Deadlift x 1 rep 245#
30-60 seconds
Campus Sloper Lap x2
30-60 seconds
Kettlebell Floor Presses x 10 reps 35, 53, 53, 53, 53#
30-60 seconds


B.
0.5 mile Air-Dyne
20 Kettlebell Swings 53#
5 rounds
13:32

5 strict ring muscle ups

Tim Babcock 06-01-2017 03:49 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
5-10 second 2-finger hang
10 pronators
10 Flexbar wrist extensions
3 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, 3, 5 sec
50# 6, 6, 4 sec
50# next time
2-finger (small on RPTC)
5# 6, 5, 6 sec
5# 7, 7, 7 sec
5# next time
W Pinch (RPTC)
30# 7, 7, 4 sec
30# 6, 6, 7 sec
30# next time

Worked in 5 sets of 5 KB Presses. 35#

Sloper Campus Rung
40 second hang + 20 second rest
5 rounds
40, 40, 40, 35, 32

Tim Babcock 06-04-2017 08:46 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Jeff and Brad. Sent a couple of good problems. Fun
Tweaked my left knee on a heel hook.

Today
10 Goblets Squats 25, 30, 40#
5 Strict Pull ups 0, 20, 40#
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

A.
5 sets of:
Deadlift x 1 rep 245#
60
Strict Ring Muscle Ups x 2 (these felt really good today)
60
Hip Extensions x 10 reps
60

2 strict bar muscle ups:)

B.
0.5 mile Air-Dyne
20 push ups
5 rounds
12:19

My knee really bothered me last night. I got through my warm up and the first part of my workout with some pain. The Air-Dyne part of the metcon helped loosen up my knee nicely. Afterwards, I was able to walk around the block pain-free. I'm sure it will tighten up today but I am encouraged. I should be fine for my trip to Wyoming.:)

Tim Babcock 06-05-2017 08:24 AM

Re: The Shed 'O Pain
 
5-4-3-2-1 problems
15 push ups
5-10 second 2-finger hang
10 pronators
10 Flexbar wrist extensions
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, 4 sec
50# 4, 4, 4 sec
50# next time
2-finger (small on RPTC)
5# 4, 7, 5 sec
5# 4, 4, 4 sec
5# next time
W Pinch (RPTC)
30# 7, 7, 7 sec
30# 7, 7, 7 sec
30# next time

Worked in 5 sets of 5 KB Presses. 35#

Sloper Campus Rung
40 second hang + 20 second rest
5 rounds
40, 40, 40, 38, 30

VooDoo Flossing on forearms and elbows.

Tim Babcock 06-06-2017 06:23 PM

Re: The Shed 'O Pain
 
10 Goblets Squats 25, 30, 40#
5 Strict Pull ups
3 Arm Bars each arm 35, 45, 53#
Shoulder Mobilization Routine
-10 band dislocates
-10 band pull aparts
-10 banded face pulls
3 rounds

5 sets of:
Deadlift x 1
30-60 seconds
Supine Ring Rows x 10 reps
30-60 seconds
Ab Wheel Roll Outs x 10 reps
30-60 seconds

Tim Babcock 06-18-2017 10:28 AM

Re: The Shed 'O Pain
 
6/7/17-6/18/17
Lander, Wyoming Climbing trip with Norm and Brendan.

Excellent trip! We climbed 7 out of the 8 days allotted to climb. We had a few adventures. I knocked off a 50# rock very close to my belayer, Brendan. It bounced off the ground and collided with him. He had a lot of bruises and scrapes. Thankfully nothing more serious. We did everything right. I screamed rock several times and Brendan avoided a direct collision while maintaining the belay. I am very grateful.

Climbing wise, I started off a little slow. The lack of climbing on rock was apparent. I was questioning my fitness. The last few days my climbing picked up. I ended up redpointing "Diamonds and Rain." A very stiff 5.12a Eric Horst route. I had tried it last year and it was one of my goals for this year. I almost didn't get on it because I felt my fitness wasn't adequate. I'm glad I did. The redpoint was a battle. You had to put the pain aside and totally engage in the climb. A rewarding send. I tweaked my left shoulder on the climb. I didn't notice until after I settled down. It is now quite sore. Hopefully in a few days it will feel better. Another noteworthy climb we did was "Tribal War" 5.11b. It was a stiff 11b. The crux was the vertical face down low. It also had a steep, juggy finish. Fun!

When we weren't climbing we enjoyed some geocaching, the local restaurants and bars, and a little exploring. We even watched the Cavs play at two of the local bars. Fun.

Overall a great trip. I enjoyed the company and everything we did.

Tim Babcock 06-19-2017 11:06 AM

Re: The Shed 'O Pain
 
10 Goblets Squats 25, 30, 40#
5 Strict Pull ups
3 Arm Bars each arm 15, 20, 356#
10 band pull aparts
3 rounds

A.
Deadlift x 1 rep @ 205
60 seconds
Ring Rows x 10 reps
60 seconds
Kettlebell Press x 5 20#
60 seconds

B.
0.5 mile Air-Dyne
25 KBS 35#
25 Double Understanding
3 rounds
10:42

Tim Babcock 06-20-2017 08:52 AM

Re: The Shed 'O Pain
 
2 TGUs each arm 20, 35, 45#
10 Bulgarian goat bag swings 35, 45, 53#
5 strict pull ups
10 cuban band pulls
10 band pull aparts
3 rounds

A.
5 Sets of:
Deadlift x 1 rep @ 225#
30 seconds
Bottom’s Up KB Press x 5 reps 15, 20, 20, 20, 20#
30 seconds
Ab Wheel Roll Outs x 8 reps
30 seconds

B.
Three rounds for time of:
7 Strict Pull-Ups
14 Push-Ups
21 Kettlebell Swings
8:36

Shoulder is still tender but doing better.

Tim Babcock 06-22-2017 08:56 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered with Norm at Rock Mill. Shoulder was sore but it loosened up and I hit it pretty hard. Probably too hard.

Today
10 Goblets Squats 25, 30, 40#
5 Strict Pull ups
3 Arm Bars each arm 35, 45, 53#
10 band pull aparts
Cuban band rotations
3 rounds

A.
Five sets of:
Deadlift x 1 rep 225#
Rest 30 seconds
KB Floor Press x 10 reps 35#
Rest 30 seconds
Ring Rows x 10 reps
Rest 30 seconds
Side Plank x 30 seconds each side
Rest 30 seconds
B.
Four rounds for time of:
0.5 mile Air-Dyne
20 Push-Ups
20 Air Squats
14:51

Shoulder still tender.

Tim Babcock 06-23-2017 08:03 AM

Re: The Shed 'O Pain
 
Today
10 Goblets Squats 35, 45, 53#
5 Strict Pull ups
3 Arm Bars each arm 35, 45, 53#
15 band pull aparts
10 Banded External Rotations
3 rounds

A.
Three sets of:
Bulgarian Split Squat x 10 reps (5 reps each leg) 20, 25, 30#
Rest 45 seconds
Turkish Get-up x 2 reps each arm 35, 45, 53#
Rest 45 seconds
Reverse Snow Angel x 10 reps 2.5#
Rest 45 seconds
B.
Three rounds for time of:
50 Double Unders
20 Alternating Cossack Squats (with DB Goblet Hold) 10#
8:26


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