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

Tim Babcock 02-02-2020 08:24 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Jeff. Sent two blues and two oranges. Fun.

Today
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#
Banded Pallof Press x 10 each side
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2 Turkish Get ups each side 35, 44, 53, 62, 70#

Quick and the Dead
10 kettlebell Swings 0-1 62#
10 kettlebell Swings 1-2
Rest 2-3
3 ring dips
3 ring dips
Rest 5-6
4 times through

Tim Babcock 02-03-2020 04:20 PM

Re: The Shed 'O Pain
 
2 rounds of Cindy with 2 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

30 minute EMOM
1. 1 lap on campus board
2. 5 goblet squats 60# DB
3. 5 Floor Press each arm 53, 62, 62, 62, 62,#
4. 1 lab on campus board
5. 5 ab wheel roll outs
6. 10 back extensions
5 rounds

Back was feeling very tender.

Tim Babcock 02-05-2020 04:18 PM

Re: The Shed 'O Pain
 
Yesterday
2 mile walk on treadmill at 4.0 mph and 5% incline. 30 minutes.

Today 2/5/20
3 problems
10 push-ups
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9 20#
2. Full Crimp (no thumb) 3 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 3 sets of 3-6-9 -20, -10, 0#

Worked in 8 sets of 3 KB Press (4 sets with 35# and 4 sets with 44#)
Deep squat holds

Tim Babcock 02-06-2020 03:50 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#
10 Thoracic Bridges
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

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

Hip Box Progressions

Tim Babcock 02-09-2020 03:41 PM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Jeff. New problems were hard. Sent the purples and one blue.

Today
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 35, 45#
Strict Neutral Grip Pull ups x 5 reps 0, 10#
3 arm bars each arm 35, 45#
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
2 rounds

10 Turkish Get Ups @ 53#

10 kettlebell swings 53#
10 push ups
10 rounds
10:57

deep squat hold, Cat/camel
20 Flexbar wrist extensions
3 rounds

Tim Babcock 02-12-2020 04:06 PM

Re: The Shed 'O Pain
 
Yesterday 2/11/20
2 problems
20 push-ups
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 1 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 4 sets of 3-6-9 20#
2. Full Crimp (no thumb) 4 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -10, 0, 0#

Worked in Split Squat x 5 each side x 5 sets 0#
Deep squat holds

Today 2/12/20
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

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
3 KB Presses 35#, 44#
3 KB Presses
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar Wrist Extensions.
Deep Squat Holds

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

Tim Babcock 02-16-2020 05:07 PM

Re: The Shed 'O Pain
 
Thursday, February 13, 2020
Yesterday 2/11/20
2 problems
20 push-ups
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 4 sets of 3-6-9 20#
2. Full Crimp (no thumb) 4 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -10, 0, 0#

Worked in Split Squat x 5 each side x 3 sets 20#
Deep squat holds

Saturday, February 15, 2020
Spent the weekend with friends in the Chillocothe area. Got a quick workout at the farmhouse we were staying at.
3 rounds of:
5 deadlifts @ 135, 155, 185#
5 pull ups
5 DB Bench Press 40, 50, 60# DBs

Today
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#
10 Thoracic Bridges
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Kettlebell Swings x 10 reps @ 70#
30-60 seconds rest
One-Armed Floor Press x 5 reps each arm 53, 53, 62, 62, 70#
30-60 seconds rest
Neutral Grip Inverted Rows x 8 reps
30-60 seconds rest

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

Hip Box Progressions
Cat/Camel

Tim Babcock 02-17-2020 09:41 AM

Re: The Shed 'O Pain
 
2 problems
10 push-ups
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 5 sets of 3-6-9 20#
2. Full Crimp (no thumb) 5 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 5 sets of 3-6-9 -20,

Worked in Split Squat x 5 each side x 4 sets 25#
Deep squat holds

Tim Babcock 02-19-2020 06:15 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

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

15 Kettlebell Swings 44#
5 Goblet Squats 44#
5 Push ups
10 rounds on the 2 minutes

Hip Box Progressions
Couch Stretch

Tim Babcock 02-20-2020 03:55 PM

Re: The Shed 'O Pain
 
3 problems
6 push-ups (after each problem)
10 second 2-finger hang
10 pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 45 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 5 sets of 3-6-9 20#
2. Full Crimp (no thumb) 5 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 5 sets of 3-6-9 -20, -15, -10, -5, 0#

Tim Babcock 02-23-2020 08:29 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered with Jeff and Beth. Sent a couple of easier blues. Felt a little heavy.

Today
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#
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

5 sets of:
Front Squat x 5 reps 65#
60 seconds rest
Dumbbell Press x 5 reps 25, 30, 40, 40, 40#
60 seconds rest
Strict Pull Ups x 3 reps 20# added
60 seconds

Rogue Echo Bike
10 calories :39
20 calories 2:52
30 calories 5:56
20 calories 8:19
10 calories 9:55
1 minute rest between efforts

5 ring muscle ups
3 x 20 Flexbar Wrist Extensions
A little bit of rice bucket

Tim Babcock 02-25-2020 04:33 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

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

5 sets of:
Trapbar Deadlift x 5 reps 145, 155, 165, 175, 185#
60 seconds rest
Hips Elevated Chest Press x 8 reps 44# KBs
60 seconds rest
Straight Arm Lat Pull x 8 reps 62#
60 seconds rest

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

Tim Babcock 02-26-2020 04:24 PM

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

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 1 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9-12 20#
2. Full Crimp 3 sets of 3-6-9-12 -35#
3. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20, -10, 0#

Worked in a dip ladder 1-2-3-4-5-5-4-3-2-1
Deep squat hold
hero pose

Tim Babcock 02-27-2020 09:01 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# (one side is better than the other)
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

1 Turkish Get up each side 35, 44, 53, 62, 70#
10 all together

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up 3-4
1 ring muscle up 4-5
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar Wrist Extensions
Various stretches

Tim Babcock 03-01-2020 08:28 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Jeff.

Today 3/1/20
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, 20, 35#
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 Squats x 5 reps 65# DB
60 seconds rest
Kneeling Landmine Overhead Press x 5 each side 45# bar + 25# plate
60 seconds rest
TRX Inverted Row x 8 reps
60 seconds rest

10 calories on Echo Bike
10 kettlebell swings 53#
10 rounds
23:15 (A bit of a grind.)

Hip Box Progressions.

Tim Babcock 03-03-2020 03:54 PM

Re: The Shed 'O Pain
 
Yesterday 3/2/20
THE WALK
You start at 0 degrees on a treadmill and go up by 1 degree every minute until you hit 15 degrees. Repeat the minute at 15 degrees and return to 0 degrees minute by minute reversing the process on the way up.
32 minutes at 4.0 mph

Today
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

3 kettlebell windmills each side 20, 20, 35, 35, 44# (left side needs work)
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up 3-4
1 ring muscle up 4-5
Rest 5-6
5 times through

Worked in 5 x 20 Flexbar wrist extensions
Deep squat holds
1 strict handstand push-up

Tim Babcock 03-04-2020 04:16 PM

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

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 2 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9-12 20#
2. Full Crimp 3 sets of 3-6-9-12 -35#
3. Small 2 finger (RPTC): 3 sets of 3-6-9-12 -20, -10, 0#

Worked in a KB Press 5 x 5 @ 35# KBs
5 x 10 jumping lunges
Deep squat hold

Tim Babcock 03-05-2020 04:07 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

3 sets of:
Goblet Squats x 8 reps 65# DB
60 seconds rest
KB Floor Press x 8 reps 53# KBs
60 seconds rest
Neutral Grip Pull-ups x 8 reps
60 seconds rest

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
47 calories No power today.

1 strict ring muscle up
20 Flexbar Wrist Extensions
5 rounds

2 strict handstand push-ups

Tim Babcock 03-07-2020 07:48 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

2 Turkish Get Ups each arm
35, 44, 53, 53, 53#

Quick and the Dead
10 kettlebell Swings 0-1 62#
10 kettlebell Swings 1-2
Rest 2-3
1 handstand push up 3-4
1 handstand push up 4-5
Rest 5-6
5 times through

Worked in 5 sets of 20 Flexbar Wrist Extensions
Deep Squats Holds

Completed 100 double unders to finish up.

Tim Babcock 03-10-2020 02:59 PM

Re: The Shed 'O Pain
 
Sunday
Bouldered at Rock Mill with Jeff. Back starting acting up about halfway through. Sent a couple of blues.

Tuesday 3/10/20
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:
Goblet Squats x 6 reps 65#
60 seconds rest
Banded DB Bench Press x 6 reps 40# DBs (blue band)
60 seconds rest
Neutral Grip Inverted Rows x 6 reps +10#
60 seconds rest

21-15-9
Rogue Echo Bike Calories
Kettlebell Swings 53#
Push-up
9:56

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

Tim Babcock 03-25-2020 12:13 PM

Re: The Shed 'O Pain
 
15 problems
1 new problem
Worked in a dip ladder 1-2-3-4-5-5-4-3-2-1
Somewhat uninspired session.

Tim Babcock 03-26-2020 08:25 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

10 sets:
10 kettlebell swings 53#
2 Ab Wheel Roll Outs
5 Inverted Rows w/Rings
10 Push ups
26:05

Rogue Echo Bike
10 calories :40
20 calories 2:51
30 calories 5:55
20 calories 8:19
10 calories 9:56
1 minute rest between efforts

5 minute cool down:
1. Deep Squat Hold
2. Couch Stretch
3. Deep Squat Hold
4. Couch Stretch
5. Deep Squat Hold

Tim Babcock 03-28-2020 09:45 AM

Re: The Shed 'O Pain
 
2 problems
2 Turkish Get Ups each arm 35, 44, 53, 62, 70#
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9 10, 20, 20#
2. Full Crimp 3 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 3 sets of 3-6-9 -20, -10, -10#

Worked in 27 sets of 5 push-ups.

Tim Babcock 03-29-2020 08:49 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

Single-leg Deadlift x 5 reps each leg 35# KB
30-60 seconds rest
Half Kneeling One-Arm Kettlebell Press x 5 reps each arm 35#
30-60 seconds rest
Strict Pull Ups x 5 reps
30-60 seconds rest
5 rounds

Rogue Echo Bike
Reverse Tabata Protocol
10/20 seconds x 8
34 calories
Not as bad as normal Tabata but almost. You can crank up the intensity.

Movement Circuit
1. L/R Shoulder Forward Roll
2. inverted foot/hand crawl up and back
3. Leg Swing Jump L/R leg
4. Pull up Bar Pull Over
5. Balance Walk on Parallettes
3 rounds

Tim Babcock 03-31-2020 08:11 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

5 sets of:
Goblet Squat x 5 reps 60#
60 seconds rest
Dips x 5 reps
60 seconds rest
KB Bent Over Row x 5 reps
60 seconds rest

20 Banded Russian Kettlebell Swings 44# w/purple band
15 push ups
2 15 Rope Ascents
5 rounds
17:36

5 minute cool down:
1. Deep Squat Hold
2. Couch Stretch
3. Deep Squat Hold
4. Couch Stretch
5. Deep Squat Hold

Tim Babcock 04-02-2020 05:46 AM

Re: The Shed 'O Pain
 
4/1/20
2 problems
10 push ups
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 2 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 3 sets of 3-6-9 10, 20, 20#
2. Full Crimp 3 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 3 sets of 3-6-9 -20, -10, 0#

Tim Babcock 04-02-2020 02:58 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

Quick and the Dead
10 banded kettlebell Swings 0-1 53# w/purple band
10 banded 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

Rogue Echo Bike
2 miles for time
4:58
72 calories

Couch Stretch

Tim Babcock 04-04-2020 08:42 AM

Re: The Shed 'O Pain
 
2 problems
push ups 5-10-15-20-25
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 1 Every 60 seconds
1. Open Hang on Large Campus Rung: 4 sets of 3-6-9 20, 35, 35,35#
2. Full Crimp 4 sets of 3-6-9 -35#
3. Small 2 finger (RPTC): 4 sets of 3-6-9 -20, -20, -10, 0#

Worked in some deep squat holds, 20 second handstand holds, and hero pose.

Tim Babcock 04-05-2020 08:36 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

5 sets of:
Back Squat x 5 reps 95#
60 seconds rest
One-armed Floor Press x 5 reps each arm 53, 53, 62, 62, 62#
60 seconds rest
Strict Pull ups x 5 reps 20, 15, 10, 5, 0#
60 seconds rest

Rogue Echo Bike
10 min. of 20 sec. hard + 40 sec. rest
73 Calories

1 strict ring muscle up
5 ab wheel roll outs
20 Flexbar Wrist Extensions
5 rounds

Tim Babcock 04-07-2020 09:27 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

5 sets of:
Modified Sumo-Deadlift x 5 reps 155, 165, 175, 185, 195#
60 seconds rest
Banded pvc bar press x 5 reps each arm 70#
60 seconds rest
Neutral Grip Inverted Ring Rows x 5 reps
60 seconds rest

5 rounds for time:
20 kettlebell swings 53#
5 ring dips
2 15 rope ascents
13:24


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