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

Tim Babcock 04-01-2021 08:28 AM

Re: The Shed 'O Pain
 
3/31/21
Bouldered at Rock Mill with Kent

4/1/21
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#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill x 5 reps each arm
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
rear foot elevated split squat 25# DBs
One Arm Floor Press 53, 62, 70#
Neutral Grip Pull Up +20#

Rogue Echo Bike
Reverse Tabata
10/20 x 8 sets
33 calories

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#
5 ring muscle ups

Back started acting up a bit. We'll see what the next few days bring.

Tim Babcock 04-04-2021 08:15 AM

Re: The Shed 'O Pain
 
4/3/21
Bouldered at Rock Mill with Kent

4/4/21
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#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Kneeling KB Windmill x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
Trapbar Deadlift x 6 reps
30 seconds rest
Kettlebell Press x 6 reps 35s
30 seconds rest
TRX Inverted Row x 6 reps +25#
30 seconds rest

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:11

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#
5 ring muscle ups

[url]https://youtu.be/wjYNzITBDqg[/url] WFS

Tim Babcock 04-07-2021 03:15 PM

Re: The Shed 'O Pain
 
Yesterday 4/6/21
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, 2, 2, 2, 2 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 5 kettlebell Swings 0-1 88#
1-2 5 kettlebell Swings 1-2
Rest 2-3
3-4 3 ring dips
4-5 3 ring dips
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#

Today 4/7/21
3 problems
5 kb windmills each arm 35#
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. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9 20#
2. 3 finger (RPTC): 3 sets of 3-6-9
3. Full Crimp 3 sets of 3-6-9 -25#

Worked in:
10 sets of 10 pushups
Deep Squat Holds

Tim Babcock 04-08-2021 03:12 PM

Re: The Shed 'O Pain
 
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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 of:
8 Goblet Squats 60# DB
30 seconds
8 KB Press 40# DBs -hard
30 seconds
8 Neutral Grip Pull Ups
30 seconds

10 minutes:
Rogue Echo Bike
3.76
119 calories
Maintained 60-62 rpm

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#

Tim Babcock 04-11-2021 07:27 AM

Re: The Shed 'O Pain
 
4/10/21
Bouldered at Rock Mill with Kent.

4/11/21
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#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Kneeling KB Windmill x 5 reps each arm
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
Trap-bar Deadlift 185, 205, 225# (1 w/245, 1 w/275# at the end)
One-Armed KB Press 53, 62, 70#
TRX Inverted Row +50 Sandbag

Rogue Echo Bike x 15 calories
Farmerís Walk + Waiters Walk around Shed 35 up + 53 down (switch arms and direction each round)
4 rounds
9:11

Banded Hip Stretches
5 ring muscle ups
4 sets of 25 Reverse Hypers 160#

Tim Babcock 04-13-2021 02:55 PM

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

Turkish Get Ups
3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 6 kettlebell Swings 0-1 88#
1-2 6 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up
1 ring muscle up
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#

Tim Babcock 04-14-2021 02:56 PM

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

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 2 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9 20#
2. 3 finger (RPTC): 3 sets of 3-6-9 20#
3. Full Crimp 3 sets of 3-6-9 -25#

Worked in:
5 sets of 8 ab wheel roll outs
Deep Squat Holds

Tim Babcock 04-15-2021 05:09 PM

Re: The Shed 'O Pain
 
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated 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
Goblet Squats 60# DB + 20# vest
Dips
Pronated Grip Pull Ups +10#

20 double unders
Rogue Echo Bike x 10 calories
5 rounds
7:50

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#

Tim Babcock 04-19-2021 02:58 PM

Re: The Shed 'O Pain
 
New River trip over the weekend with Lisa, Kent, and Jason. Fun trip. Highlights include Tongulation and Bubba on a Landscape.

Today 4/19/21
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
3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 7 kettlebell Swings 0-1 88#
1-2 7 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up
1 ring muscle up
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#

Tim Babcock 04-21-2021 03:57 PM

Re: The Shed 'O Pain
 
3 problems
Push ups 10, 20, 20
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. half crimp on "Variable Depth Edge Rail": 4 sets of 3-6-9 20#
2. 3 finger (RPTC): 4 sets of 3-6-9
3. Full Crimp 4 sets of 3-6-9 -25#

5 sets of 8 ab wheel roll outs
Deep Squat Holds


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