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

Tim Babcock 03-31-2022 03:29 PM

Re: The Shed 'O Pain
 
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills x 5 reps 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

6 sets of:
Alternating Reverse Lunges x 8 reps (4 each leg)
30 seconds rest
Half Kneeling KB press x 4 reps each arm 35, 35, 35, 45, 45, 45
30 seconds rest
Inverted TRX Rows x 4 reps +45#
30 seconds rest

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree (2-53# KBs)
5 rounds
8:15

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

Tim Babcock 04-03-2022 07:25 AM

Re: The Shed 'O Pain
 
Yesterday 4/2/22
Climbed at Rock Mill with Kent, Justin, and Randy. Sent the three new purples quickly. Then sent two new blues (one was a flash) and a new orange. Sent all three problems on the new slab wall. Another good day.

4/3/22
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 30, 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

3 sets:
Trapbar Deadlift x 8 reps 205#
60 seconds rest
KB Bench Press x 8 reps 53s
60 seconds rest
Neutral Grip Pull ups x 8 reps
60 seconds rest

Rogue Echo Bike
15 calories
Farmerís Walk 2 laps around Shed 62 & 53# KBs (switch directions and arms for each lap).
4 Rounds
11:22

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 04-05-2022 03:08 PM

Re: The Shed 'O Pain
 
Yesterday
Zone 2 treadmill walk
45 minutes @ 4.0 mph @ 5-6% incline
Get heart rate around 125 bpm

Today (4/5/22)
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#

30 Minute EMOM
10 KB Swings 62#
15 Push ups
8 Goblet VMO Squats w/slant board 40#
1 campus board lap (large sloper)
8 20Ē Box Jumps
8 ab wheel roll outs
5 rounds

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

Tim Babcock 04-06-2022 03:05 PM

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

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 1 Every 60 seconds
1. open crimp on Sloper on campus board: 4 sets of 3-6-9 +35#
2. 2 finger (RPTC): 4 sets of 3-6-9 -10#
3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 4 sets of 3-6-9 +5#

Worked in:
5 sets of 5 Hip Extensions
10 sets of 10 band pull aparts
Deep squat holds

Tim Babcock 04-07-2022 03:07 PM

Re: The Shed 'O Pain
 
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills x 5 reps 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:
DB Goblet Squat x 8 reps 60#
60 seconds rest
BB Floor press x 8 reps 115#
60 seconds rest
Inverted TRX Rows x 8 reps 15#
60 seconds rest

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree (53 & 62# KBs)
5 rounds
8:48

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
3 - 30 second handstand holds (against wall)

Tim Babcock 04-10-2022 01:14 PM

Re: The Shed 'O Pain
 
Friday 4/8/22
Zone 2 treadmill walk
45 minutes @ 4.0 mph @ 5-6% incline
Get heart rate around 125 bpm

Saturday 4/9/22
Bouldered at Rock Mill with Kent and Jeff. Another fun day. Climbed decently. Two new purples, one blue, and one orange.

Sunday 4/10/22
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 30, 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

4 sets:
Trapbar Deadlift x 6 reps 205#
60 seconds rest
One-arm Half Kneeling KB Press x 6 reps 35#
60 seconds rest
Pull ups/Chin ups x 6 reps
60 seconds rest

Rogue Echo Bike x 15 calories
Farmerís Walk around Shed + fire ring + tree (70 & 62# KBs)
4 rounds
9:20


Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#

Tim Babcock 04-12-2022 03:01 PM

Re: The Shed 'O Pain
 
Yesterday
Zone 2 treadmill walk
45 minutes @ 4.0 mph @ 6% incline
Average heart rate around 125 bpm

Today (4/12/22)
3 problems
10 Push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 60 seconds
1. open crimp on Sloper on campus board: 4 sets of 3-6-9 +35#
2. 2 finger (RPTC): 4 sets of 3-6-9 -10#
3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 4 sets of 3-6-9 +5#

Worked in:
5 sets of 5 Hip Extensions w10# plate held at chest
10 sets of 10 band pull aparts
Deep squat holds

Tim Babcock 04-13-2022 03:47 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

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

30 Minute EMOM
10 KB Swings 70#
16 Push ups
8 Goblet VMO Squats w/slant board 40#
1 campus board lap (large sloper) 2 laps on 3rd round
8 20Ē Box Jumps
8 ab wheel roll outs
5 rounds

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

Tim Babcock 04-17-2022 03:33 PM

Re: The Shed 'O Pain
 
Friday and Saturday (4/15-16)
New River trip with Lisa and Mary. Stayed in a really nice AirBnB. We all hiked Endless Trail Friday evening and Long Point Trail on Sunday morning. On Friday I climbed with Justin, Christian, and Dan at Cotton Top. Saturday I climbed with Balint, Denise, and Randy at Bubba. Definitely rusty but did several moderates and figured out a tricky 11c that I want to go back and redpoint. Super trip with very nice weather.


After driving home today. (4/17/22)
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 @ 53#

100 kettlebell swings (10 EMOM) 53#

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

Tim Babcock 04-18-2022 08:39 AM

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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 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

2-3-5-2-3-5-2-3
Trapbar Deadlift 205, 215, 225#
BB Floor Press 115, 125, 135#
Neutral Grip Pull Ups 10, 20, 30#

Rogue Echo Bike
:20 sprint + 1:40 rest
5 rounds
51 calories

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#


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