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

Tim Babcock 05-29-2022 06:57 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Kent and Randy. Climbed decently. New problems were hard. Tweaked my back a little.
Later at home: Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5

Today (5/29/22)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars x 5 reps each arm 35, 45, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
ATG Split Squat x 6 reps each leg 25, 30, 35, 45#
10 Deadlifts 88#
30-60 seconds
One-armed floor press x 6 reps 53, 53, 62, 62#
30-60 seconds
Supinated Grip Pull-ups x 6 reps
30-60 seconds

Rogue Echo Bike
2 miles for time:
4:55, 73 calories, avg watts: 301, max 355

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Elbow flossing

Tim Babcock 05-31-2022 03:32 PM

Re: The Shed 'O Pain
 
Yesterday
2.2 mile walk & 1.25 walk in the evening
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5

Today (5/31/22)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

10 TGUS/2 @ 35, 44, 53, 62, 70#

Kettlebell Swings 53# 20-18-16-14-12-10-8-6-4-2
VMO Goblet Squats 40# DB 10-9-8-7-6-5-4-3-2-1
Push ups 10-9-8-7-6-5-4-3-2-1
18:06 - Hot today!

Banded Hip Flexor Stretches
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups

Tim Babcock 06-01-2022 03:16 PM

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

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. open crimp on Sloper on campus board: 3 sets of 3-6-9 +45#
2. 2 finger (RPTC): 3 sets of 3-6-9 -10#
3. Slopey crimp 3 sets of 3-6-9 -35, -25, -15#

Worked in:
10 sets of 10 band pull aparts
Deep squat holds

Tim Babcock 06-02-2022 03:20 PM

Re: The Shed 'O Pain
 
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
ATG Split Squat x 8 reps each leg 35#
8 Trapbar Deadlifts 155#
30-60 seconds
Dips x 8 reps
30-60 seconds
Gorilla Row x 8 reps each arm 2-53# KBs
30-60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups

Tim Babcock 06-05-2022 08:17 AM

Re: The Shed 'O Pain
 
Yesterday 6/4/22
Climbed at Cuyahoga Falls with Norm and Nahomi. A new outside area with some potential. Norm and others have put a lot of work into the area. Some good lead routes. Iíll be back.
Later at home: Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5
Kind of a long day.

Today
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 40, 60#
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

6 sets:
Zombie Squats x 4 reps 45, 55, 65, 75, 85, 95#
30 seconds rest
One-armed DB Bench Press x 4 reps 60#
30 seconds rest
Supinated Grip Pull ups x 4 reps +20, +20, +15, +10, +5, +0
30 seconds rest

Rogue Echo Bike x 10 calories
Farmers Walk around shed, fire ring, and tree 53# KBs
5 rounds
8:08

3 ring muscle ups
Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#

Tim Babcock 06-06-2022 02:43 PM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5

Banded Hip Flexor Stretches
2 sets of 15 Reverse Hypers 120#

Later: 1.5 mile by Lake Erie.

Tim Babcock 06-08-2022 07:55 AM

Re: The Shed 'O Pain
 
Yesterday (6/7/22)
Climb at Rock Mill with Kent and Justin
Later-Walked 1.2 miles and
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5

Today
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
2 TGUís each side 35, 53, 70#
3 rounds
Kettlebell Rep Ladder 53# (150 total swings) -on the minute
5
5-10
5-10-15
5-10-15-20
5-10-15
5-10
5

KB Press Ladder (3-2-1) x 3, 35, 44, 53#

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#

Tim Babcock 06-09-2022 08:33 AM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
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

5 sets of:
ATG Split Squat x 5 reps each leg 25, 30, 35, 40, 45#
10 KB Deadlift 88, 88, 88, 98, 98#
30-60 seconds
Dips x 5 reps
30-60 seconds
TRX Inverted Row x 5 reps +45, 25, 25, 25, 25#
30-60 seconds

Rogue Echo Bike
:20 sprint + 1:40 rest
5 rounds
55 calories (51 calories last time)

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
2 ring muscle ups

My dad passed away last night. He had a stroke in February and steadily declined. In the end he was suffering so I'm grateful that has ended. My brother and I and our wives were there when he passed. We weren't super close but we had our times. He will be missed. Keep your powder dry, Dad.

Tim Babcock 06-12-2022 08:47 AM

Re: The Shed 'O Pain
 
Friday (6/10/22)
Mowed the grass and then pushed the sled.

Yesterday 6/11/22
Bouldered at Rock Mill with Kent and Randy. A pretty good day. One new blue and two new purples. I also repeated 2 additional blues and several purples. Later I took a 1.5 mile walk.

Today
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm bars x 5 each arm 35, 44, 53
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets:
Rear Foot elevated splint Squat x 8 reps each leg 25, 30, 35#
30 seconds rest
One-armed Floor Press x 8 reps 53##
30 seconds rest
Supinated Grip Pull ups x 8 reps
30 seconds rest

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
14:35

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
Elbow Flossing

Iím going to try an ice bath today. Yikes!

Tim Babcock 06-13-2022 08:27 AM

Re: The Shed 'O Pain
 
3.2 mile walk
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5

Flexbar Wrist Curls x 20
10 pronators
3 rounds

Voodoo Floss for elbows

Second ice bath. 6 minutes.
The first 30 seconds or so are terrible. Not too bad after that.


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