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

Tim Babcock 01-11-2023 04:40 PM

Re: The Shed 'O Pain
 
Monday 1/9/23
Zone 2 Treadmill Walk 45 minutes
Ice barrel Dip 42º

Tuesday 1/10/23
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 each arm/35, 53, 70#

10 rounds
15 kettlebell swings 44#
5 goblet squats
5 push ups
14:45

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
Ice barrel Dip 38º

Wednesday 1/11/23
3 problems
10 Push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 2, Workout 2 Every 60 seconds
1. Open crimp on sloper Campus rung 4 sets of 3-6-9 seconds +35
2. 2-finger pocket 4 sets of 3-6-9 -20#
3. Closed Crimp 4 sets of 3-6-9 -35#

Worked in:
7 additional sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds

Tim Babcock 01-17-2023 03:53 PM

Re: The Shed 'O Pain
 
Thursday, 1/12/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 5 reps each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Trapbar Deadlift x 2 225# 3 sets
Skater Squats x 5 reps each leg -20, -10, 0, 0, 0#
60 seconds
Dips x 5 reps
60 seconds
Pronated/Supinated Grip Pull ups x 5 reps
60 seconds

Rogue Echo Bike
2 miles for time:
4:57, 72 calories

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

Ice Barrel 1 minutes 41º

Saturday, 1/14/23
Bouldered at Rock Mill with Kent.

Sunday, 1/15/23
AirBnB workout
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation
20 clams each side
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

15 kettlebell swings
5 goblet squats
5 push ups
10 rounds
20 minutes
Stretches

2 mile walk with Lisa

Monday, January 16, 2023
Zone 2 Treadmill Walk 45 minutes
Ice barrel Dip 46º -2 minutes

January 17, 2023
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#
3 x 2 trapbar deadlifts 225#

30 Minute EMOM
10 KB Swings 70#
12 Push-ups
10 alternating jumping lunges holding 2-10# DBs
2 15’ rope ascents
50 single unders
6 ab wheel roll outs
5 rounds

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

Ice Barrel 1 minutes 44º

Tim Babcock 01-19-2023 04:07 PM

Re: The Shed 'O Pain
 
Wednesday 1/18/23
3 problems
10 Push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hang-board Ladder Training
Week 3, Workout 1 Every 60 seconds
1. Open crimp on sloper Campus rung 5 sets of 3-6-9 seconds +35
2. 2-finger pocket 5 sets of 3-6-9 -20#
3. Closed Crimp 5 sets of 3-6-9 -35#

Worked in:
7 additional sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds

Thursday, 1/19/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 30, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 5 reps each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Trapbar Deadlift x 2 225# 3 sets
Double KB Front Squat x 8 reps 35s
60 seconds
KB Seesaw Press x 8 reps 35s
60 seconds
Neutral Grip Pull ups x 8 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:20

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

Ice Barrel 1 minute 46º

Tim Babcock 01-24-2023 04:12 PM

Re: The Shed 'O Pain
 
Saturday, January 21, 2023
Bouldered at Rock Mill. Busy.

Sunday, January 22, 2023
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 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Trapbar Deadlift x 2 225# (3 sets)
4 Sets:
Alternating Skater Squat x 6 reps each leg -20, -10, 0, 6#
KB Floor Press on Bosu Ball x 6 reps
TRX Inverted Row +25

10 calories Rogue Echo Bike’
50 jump ropes
5 rounds
8:22

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

Ice Barrel 50º 3 minutes

1.7 mile cross country ski in the afternoon. I’m not very good. Hopefully I’ll get better.

Monday, January 23, 2023
2.2 mile walk in the woods with Lisa. (Snow Day)
Later…
45 minute Zone 2 Treadmilll Walk
Ice Barrel 40º Quick Dip

Tuesday, January 24, 2023
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#
3 x 2 trapbar deadlifts 225#

30 Minute EMOM
10 KB Swings 70#
5 Dips
5 goblet squats 60#
2 15’ rope ascents
50 single unders
6 ab wheel roll outs
5 rounds

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

Ice Barrel 36º Quick Dip

Tim Babcock 01-26-2023 04:46 PM

Re: The Shed 'O Pain
 
Wednesday 1/25/23
3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang
10 pronators each arm
3 rounds

Hang-board Ladder Training
Week 3, Workout 2 Every 60 seconds
1. Open crimp on sloper Campus rung 5 sets of 3-6-9 seconds +35
2. 2-finger pocket 5 sets of 3-6-9 -20#
3. Closed Crimp 5 sets of 3-6-9 -35#

Worked in:
5 additional sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds
Handstand holds
Balance on BOSU Ball

Thursday, 1/26/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 5 reps each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Trapbar Deadlift x 2 225# 3 sets

5 sets of:
Double KB Front Squat x 5 reps 35s
30 seconds
KB Seesaw Press x 5 reps 35s
30 seconds
Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0#
30 seconds

Rogue Echo Bike
10 calories :32
20 calories 2:42
30 calories 5:48
20 calories 8:11
10 calories 9:41
1 minute between efforts

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

Ice Barrel 2 minute 50º

Tim Babcock 02-01-2023 04:31 PM

Re: The Shed 'O Pain
 
Saturday, January 28, 2023
Bouldered at Rock Mill. Climbed at lot with Justin, Randy, and Ross. I quickly sent the orange I was working on last week. Sent a few of the newer problems. Did a little work on the Tension Board. Finished up on the purples. Fun day.

Sunday, January 29, 2023
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 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Trapbar Deadlift x 2 225# (3 sets)

5-3-2-5-3-2-3-2
KB Front Squats 35, 44, 53s
One-armed DB Bench Press 60#
TRX Row +40#

10 calories Rogue Echo Bike
10 box jumps 20”
5 rounds
8:45

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

Ice Barrel 49º 2 minutes

Monday, January 30, 2023
45 minute Zone 2 Treadmill Walk
Ice Barrel 40º Quick Dip

Tuesday, January 31, 2023
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#
3 x 2 trapbar deadlifts 225#

30 Minute EMOM
10 KB Swings 70#
5 Dips
5 goblet squats 60#
2 15’ rope ascents
50 single unders
6 ab wheel roll outs
5 rounds

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

Ice Barrel 47 degrees 1 minute

Wednesday 2/1/23
3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang
10 pronators each arm
3 rounds

Hang-board Ladder Training
Week 4, Workout 1 Every 60 seconds
1. Open crimp on sloper Campus rung 3 sets of 3-6-9-12 seconds +35
2. 2-finger pocket 3 sets of 3-6-9-12 -20#
3. Closed Crimp 3 sets of 3-6-9-12 -35#

Worked in:
5 additional sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds
Handstand holds

Tim Babcock 02-02-2023 05:39 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 @ 53#
3 x 2 trapbar deadlifts 225#

20 minutes:
15 kettlebell swings 53#
5 goblet squats 53#
1 ring muscle up
10 rounds on the 2 minutes

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

Ice Barrel 42 degrees 1 minute

Tim Babcock 02-09-2023 04:24 PM

Re: The Shed 'O Pain
 
Saturday, February 4, 2023
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 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Trapbar Deadlift x 2 225# (4 sets)

5 sets of:
Rear foot elevated split squat x 5 reps each leg 35# KB
30 seconds
KB Press x 5 reps 35s
30 seconds
Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0#
30 seconds

10 calories Rogue Echo Bike
50 single unders
5 rounds
8:45

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

Sunday, February 5, 2023
Rock Mill

Monday, February 6 2023
45 minute Zone 2 Treadmill Walk
Ice Barrel 43º 1 minute

Tuesday, February 7, 2023
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#
4 x 2 trapbar deadlifts 225#

30 Minute EMOM
6 KB Swings 88#
15 push ups
5 goblet squats 60#
Sloper campus lap
8 box jumps 20”
6 ab wheel roll outs
5 rounds

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

Ice Barrel 41º 1 minute

Wednesday 2/8/23
3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang
10 pronators each arm
3 rounds

Hang-board Ladder Training
Week 4, Workout 2 Every 60 seconds
1. Open crimp on sloper Campus rung 3 sets of 3-6-9-12 seconds +35
2. 2-finger pocket 3 sets of 3-6-9-12 -20#
3. Closed Crimp 3 sets of 3-6-9-12 -35#

Worked in:
5 additional sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds
Handstand holds

Thursday, 2/9/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 5 reps each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Trapbar Deadlift x 2 225# 4 sets
Skater Squats x 8 reps each leg -20, -10, 0#
60 seconds
Dips x 8 reps
60 seconds
TRX Rows x 8 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
7:57

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

Ice Barrel 43º 1 minute

Tim Babcock 02-13-2023 05:23 PM

Re: The Shed 'O Pain
 
Saturday, February 11, 2023
Shed
2 problems
10 push ups
10 second 2-finger hang -20, -15, -10, -5, 0#
10 pronators each arm

10 minute EMOM
2 problems alternating on the minute.
10 problems total

Before going back to the hang-board I will try to work up to 20 minutes. 20 total problems.

Sunday, February 12, 2023
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 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Trapbar Deadlift x 2 225# (4 sets)

2-3-5-2-3-5-2-3
Back Squat 95, 115, 135#
KB Presses 35, 35, 44#
Pronated Grip Pull Ups 0, 10, 20#

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

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

Ice Barrel 41? 1 minute

Monday, February 13, 2023
Zone 2 Treadmill Walk 45 minutes

Tim Babcock 02-16-2023 04:49 PM

Re: The Shed 'O Pain
 
Tuesday February 14, 2023
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 each arm/35, 44, 53, 62, 70#
Trapbar Deadlift x 2 225# (4 sets)

30 Minute EMOM
10 KB Swings 62#
5 dips
5 VMO goblet squats 40#
2 15? rope ascents
50 single unders
6 ab wheel roll outs
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
Ice barrel Dip 41? 1 minute

Wednesday 2/15/23
Shed
3 problems
15, 20, 15 push ups
10 second 2-finger hang -20, -10, 0#
10 pronators each arm
3 rounds

15 minute EMOM
2 problems alternating on the minute.
15 problems total
Ice barrel Dip 41? 1 minute

Thursday, 2/16/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 5 reps each side
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Goblet Squat x 5 reps 60#
60 seconds
One-armed DB Bench Press x 5 reps each arm 60#
60 seconds
TRX Rows x 5 reps +25#
60 seconds

Rogue Echo Bike 10 Calories
50 Jump Ropes
5 rounds
8:12

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

Ice Barrel 46? 1 minute


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