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

Tim Babcock 03-11-2020 03:28 PM

Re: The Shed 'O Pain
 
4 problems
5 push ups after each problem
10 second 2 finger hang
10 pronators
5 rounds

An uninspired session.

Tim Babcock 03-12-2020 05:13 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#

5 kettlebell windmills each arm
20, 20, 35, 35, 44#
5 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
Couch stretch

Tim Babcock 03-14-2020 10:01 AM

Re: The Shed 'O Pain
 
Warmed up a bit and set 5 new problems. Not a bad use of two hours. For me anyways.

Tim Babcock 03-15-2020 08:38 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 20, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

12 rounds of:
10 kettlebell Swings 53#
8 goblet squats 40# DB
6 push ups
Did each movement on the minute. Lengthy but not brutal.

5 floor press + 1 Turkish Get up each side 35, 44, 44, 53, 53#
5 rounds

Tim Babcock 03-17-2020 10:40 AM

Re: The Shed 'O Pain
 
Yesterday
Did a 4 mile hike through rugged terrain with my daughter, Mary. Fun!

Today 3/17/20
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

8 sets of:
Modified Sumo Deadlift x 3 reps 155, 165, 175, 185, 185, 185, 185, 185
30 seconds rest
Double KB Press x 3 reps 35, 35, 35, 35, 44, 44, 44, 44# KBs
30 seconds rest
Neutral Grip Pull Ups x 3 reps 20#
30 seconds rest

Rouge Echo Bike
30 calories 2:07
25 calories 4:52
20 calories 7:16
15 calories 9:11
10 calories 10:50
5 calories 12:08
1 minute rest between efforts.

1 strict ring muscle up 0, 0, 0, 8, 10#
20 Flexbar Wrist Extensions
Deep Squat Hold
5 rounds

1 HSPU

Tim Babcock 03-18-2020 09:06 AM

Re: The Shed 'O Pain
 
15 problems
15 sets of 10 push ups.

I put up a bunch of additional holds and set two new problems.

Tim Babcock 03-19-2020 08:50 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

20 Turkish Get Ups (10 each side)
3-3-2-1-1/35-44-53-62-70#

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

Tim Babcock 03-21-2020 09:17 AM

Re: The Shed 'O Pain
 
20 problems
Worked in 10 sets of 10 push ups.
Set four new problems.

Tim Babcock 03-22-2020 08:10 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

Quick and the Dead
10 kettlebell Swings 0-1 62#
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

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
49 calories

Tim Babcock 03-24-2020 12:38 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

4 sets of:
Double FB Front Squat x 6 reps 35s
60 seconds rest
Elevated Floor Press x 6 reps 53# KBs
60 seconds rest
Neutral Grip Inverted Rows x 6 reps 20#
60 seconds rest

Circuit:⁠

10 minute AMRAP⁠

10 cal bike⁠

8 alternating jumping lunges⁠

8 push-ups⁠
5 rounds


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