CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

Tim Babcock 05-30-2021 07:13 AM

Re: The Shed 'O Pain
 
Saturday
5/29/21
Bouldered at Rock Mill with Kent. One new orange and two new blues.

Today
5/30/21
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#
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

5 sets of:
Bulgarian split squats x 5 each leg (Supported) KB 35, 35, 44, 44, 53#
60 seconds
KB Press x 5 reps 35# KBs
60 seconds
TRX Inverted Rows x 5 reps +25
60 seconds

Rogue Echo Bike
Reverse Tabata
36 calories
0.81 miles

Banded Hip Stretches
5 ring muscle ups
4 sets of 15 Reverse Hypers 210#

Tim Babcock 05-31-2021 07:13 AM

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
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 160#

Tim Babcock 06-02-2021 04:49 PM

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

2 problems
5 ab wheel roll outs
5 rounds

Tim Babcock 06-03-2021 03:10 PM

Re: The Shed 'O Pain
 
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars x 5 each arm 35, 45, 53#
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 8 reps 185#
60 seconds rest
KB Press x 8 reps 35s
60 seconds rest
Neutral Grip Pull Ups x 8 reps
60 seconds rest

10 minutes:
Rogue Echo Bike
3.78
120 calories
Maintained 60 rpm
PR

Banded Hip Stretches
1 ring muscle up
4 sets of 15 Reverse Hypers 160#

Tim Babcock 06-08-2021 07:19 AM

Re: The Shed 'O Pain
 
Saturday-Monday 6/5-6/7
New River climbing trip with Norm, Kent, and Jason. Not great conditions but we got a lot done and had a good time. I got on quite a few 11s. Most of them went but they were not easy in the conditions.

Today (6/8/21)
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#

10 rounds of:
15 kettlebell swings 53#
5 goblet squats 53#
5 push ups
On the 2 minutes...

Banded Hip Stretches
4 sets of 10 Reverse Hypers 160#
5 ring muscle ups

Tim Babcock 06-10-2021 07:26 AM

Re: The Shed 'O Pain
 
Wednesday
6/9//21
Bouldered at Rock Mill with Kent and Norm. Two new oranges and three new blues.

Today
6/10/21
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#
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

5 sets of:
Back Squats x 5 reps 95, 95, 115, 115, 135#
60 seconds
KB Bench Press x 5 reps 53# KBs
60 seconds
Inverted TRX Rows x 5 reps +35#
60 seconds rest

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:01

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 06-11-2021 07:39 AM

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

30 Minuite EMOM
8 calories Rogue Echo Bike
2 ring muscle ups
10 push ups
10 kettlebell swings 53#
10 Wall Ball Shots 20#
5 Ab Wheel Roll Outs
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands
1 Strict HSPU
10 Hanging Hip Touches, Alternating Arms

Tim Babcock 06-13-2021 08:26 AM

Re: The Shed 'O Pain
 
Saturday 6/12/21
Bouldered at Rock Mill with Kent. One new orange. Many repeats.

Today
6/13/21
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#
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

8 sets of:
Trapbar Deadlift x 3 reps 205#
30 seconds
Dips x 3 reps
30 seconds
Offset hands Pull up x 3 reps (alt. arms each round)
30 seconds rest

Rogue Echo Bike
* 15 ROUNDS:
* Sprint :30 / Rest :30 70-75 rpm
* 137 calories, 3.50 miles

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands
1 Strict HSPU
10 Hanging Hip Touches, Alternating Arms

Tim Babcock 06-15-2021 07:49 AM

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/31, 41, 51, 61, 71#
I used a barbell today. 71# was starting to feel heavy. I may try 100# by the end of the summer. We'll see how things go.

Quick and the Dead
0-1 6 kettlebell Swings 0-1 88#
1-2 6 kettlebell Swings 1-2
Rest 2-3
3-4 10 push ups
4-5 10 push ups
Rest 5-6
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands
10 Hanging Hip Touches, Alternating Arms

Tim Babcock 06-17-2021 08:29 AM

Re: The Shed 'O Pain
 
6/16/21
Climbed at Hinckley with Rick and Kenny. Conditions were very good for summer. I even got up “When You Dance.” It was good to see Rick and Kenny.

6/17/21
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 35, 44, 53#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills x 5reps each side 35, 44, 53#
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
Back Squat 115, 135, 155#
KB Floor Press 53, 62, 70#
TRX Inverted Row +50

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:15

Banded Hip Stretches
5 ring muscle ups
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands
A few cartwheels in the yard
12 Hanging Hip Touches, Alternating Arms

Tim Babcock 06-18-2021 07:30 AM

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: 6 ea
Toe Touch Squat to Stand: 8

30 Minuite EMOM
8 calories Rogue Echo Bike
1 15’ Rope Ascent
4 dips
10 kettlebell swings 62#
15 double unders
6 rounds

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stand
12 Hanging Hip Touches, Alternating Arms

Tim Babcock 06-20-2021 08:37 AM

Re: The Shed 'O Pain
 
Saturday 6/19/21
Bouldered at Rock Mill with Kent and Keith. 2 blues and 2 oranges. Close on an additional orange and a white problem.

Today
6/20/21
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#
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 225#
KB Press 35# KBs
Neutral Grip Pull Ups 10, 20, 30#

Rogue Echo Bike
10 rounds
60 seconds work/60 seconds rest
155 calories, 4.25 miles, 65-70 rpm

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands
10 Hanging Hip Touches, Alternating Arms

Tim Babcock 06-23-2021 07:37 AM

Re: The Shed 'O Pain
 
6/22/21
Bouldered at Rock Mill with Kent. Sent one new blue, two new oranges, and two new whites.

6/23/21
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

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
3-4 1 muscle up
4-5 1 muscle up
Rest 5-6
5 rounds

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Worked in the Standing Long Jump Assessment (Dan John)
6'8"

Tim Babcock 06-25-2021 08:45 AM

Re: The Shed 'O Pain
 
Saturday 6/24/21
Climbed at Kelley’s Island with Norm, Robert, Nahomi, and Ben. Did a little bouldering and several top ropes. Exploring the possibility of climbing at Kelley’s. Short top ropes on a vertical quarry cliff. Very hot but fun.

Today
6/25/21
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#
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
Back Squat 115, 135, 155
Dips 0, 10, 20#
Off Set Pull Ups +0#

Rogue Echo Bike x 15 calories
Farmer’s Walk around Shed + fire ring + tree (70 & 62# KBs. One lap. Switch every round.)
4 rounds
9:23

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands

Tim Babcock 06-27-2021 07:54 AM

Re: The Shed 'O Pain
 
Saturday 6/26/21
Bouldered at Rock Mill with Kent. One new blue and one new orange. Orange problem was hard. I spent 30 minutes working it out. Satisfying send.

Today 6/27/21
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 35, 44, 53#
Strict Pronated 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

8 sets of:
Trapbar Deadlift x 3 reps 225#-4 sets/245#-4 sets
30 seconds
KB Press x 3 reps 35, 35, 35, 35, 44, 44, 44, 44#
30 seconds
TRX Rows x 3 reps +50#
30 seconds

Rogue Echo Bike
10 calories :32
20 calories 2:41
30 calories 5:40
20 calories 7:54
10 calories 9:26 Might be a PR
1 minute rest between efforts

Banded Hip Stretches
5 ring muscle ups
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands
10 Hanging Hip Touches, Alternating Arms

Tim Babcock 06-30-2021 08:28 AM

Re: The Shed 'O Pain
 
6/29/21
Climbed at Rock Mill with Norm and Kent. One new blue and one new orange. Solid problems.

Today
6/30/21
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#
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

5 sets of:
Back Squat X 5 reps 115, 125, 135, 145, 155#
30 seconds
Banded DB Bench Press x 5 reps 40s w/1” band
30 seconds
Sloper Campus Lap x 2

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:15

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands

Tim Babcock 07-01-2021 07:44 AM

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 8 kettlebell Swings 0-1 88#
1-2 8 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up
1 ring muscle up
Rest 5-6
5 rounds

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 07-12-2021 07:48 AM

Re: The Shed 'O Pain
 
Took a week off to vacation in New Hampshire and Maine. We visited my dad in NH and then went to Bar Harbor and Acadia National Park. We did some hiking and took a Whale Watch tour. We saw several humpbacks. Pretty cool.

7/2/21 (before trip)
Bouldered at Rock Mill with Kent and Ryan.

7/11/21 (after trip)
Bouldered at Rock Mill. Two new blues.

Today
7/12/21
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 35, 44, 53#
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
Back Squat 95, 115, 135#
Floor Press 53, 62, 70#
Neutral Grip Pull Up on Rings 0, 10, 20#

Rogue Echo Bike x 10 calories
Box Jumps x 10 reps 20”
Push Ups x 10 reps
5 rounds
11:36

Banded Hip Stretches
4 sets of 15 Reverse Hypers 140#

A few Candlestick roll to stands

Tim Babcock 07-13-2021 07:31 AM

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 5 kettlebell Swings 0-1 88#
1-2 5 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up
1 ring muscle up
Rest 5-6
5 rounds

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 07-15-2021 07:39 AM

Re: The Shed 'O Pain
 
7/14/21
Climbed at Rock Mill with Kent. Two new blues, two oranges, and one white.

Today
7/15/21
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#
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

8 sets of:
Trapbar Deadlift x 3 reps 215#
30 seconds
KB Press x 3 reps 35s
30 seconds
TRX Row x 3 reps +50#
30 seconds

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:21

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands

Tim Babcock 07-16-2021 08:33 AM

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: 6 ea
Toe Touch Squat to Stand: 8

3 sets of:
KB Windmills x 5 reps each side
35, 44, 53#

30 Minuite EMOM
Wall Balls x 8 reps
1 15’ Rope Ascent
4 dips
Reverse Hyper x 10 reps 210#
15 double unders
6 rounds

Banded Hip Stretches

Tim Babcock 07-18-2021 08:41 AM

Re: The Shed 'O Pain
 
7/17/21
Climbed at Shaker Rock with Kent and Ryan. Did a little leading, top roping, and bouldering. 3.5 hours. Fun.

Today
7/18/21
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 35, 44, 53#
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

6 sets of:
Back Squat x 4 reps 95, 115, 135#

60 seconds
DB Bench Press x 4 reps 60s
60 seconds
Offset Grip Pull-up
60 seconds

Rogue Echo Bike
* 15 ROUNDS:
* Sprint :30 / Rest :30 68-72 rpm
* 130 calories, 3.41 miles
Felt hard.

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

A few Candlestick roll to stands

Tim Babcock 07-20-2021 08:40 AM

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, 2, 2, 1, 1 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 70#
1-2 10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up
1 ring muscle up
Rest 5-6
5 rounds
On the last round I did 4 muscle ups on the 30 sec.

Hip Flexor Stretches
Psoas Release w/kettlebell
2 sets of 15 Reverse Hypers 140#

Lower back is acting up. Workout was fine but the reverse hypers caused tenderness.

Tim Babcock 07-22-2021 08:49 AM

Re: The Shed 'O Pain
 
7/21/21
Climbed at Rock Mill with Kent and Ryan. 3 new blues. I have some work to do.

Today
7/22/21
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 35, 44, 53#
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 of:
Trap Bar Deadlift x 8 reps 185#
60 seconds
KB Press x 8 reps 35s
60 seconds
Neutral Grip Pull Ups x 8 reps
60 seconds

Echo Bike 15 calories
Farmer’s Walk + Waiter’s Walk 53/35 Alt rounds 156’
4 rounds
9:40

Banded Hip Stretches
4 sets of 15 Reverse Hypers 140#

Tim Babcock 07-23-2021 09:29 AM

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: 6 ea
Toe Touch Squat to Stand: 8

2 sets of:
KB Windmills x 5 reps each side
35#

30 Minuite EMOM
Kettlebell Swings x 10 reps 53#
1 15’ Rope Ascent
10 Push Ups
5 Goblet Squats 53#
20 double unders
6 Ab Wheel Roll Outs
5 rounds

Hip Flexor Stretch
2 sets of 15 Reverse Hypers 140#
Elbow Flossing

Tim Babcock 07-25-2021 06:50 PM

Re: The Shed 'O Pain
 
7/24/21
Climbed at Rock Mill with Kent. No new sends.

Today
7/25/21
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 35, 44, 53#
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
Front Squats 65, 95, 115#
Dip 0, 10, 20#
TRX Inverted Rows +50#

Rogue Echo Bike
10 calories :33
20 calories 2:45
30 calories 5:45
20 calories 8:04
10 calories 9:37
1 minute rest between efforts

Banded Hip Stretches
4 sets of 15 Reverse Hypers 140#

Tim Babcock 07-27-2021 06:50 AM

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
2, 2, 2, 2, 2 each arm/35, 44, 53, 62, 62#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 62#
1-2 10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up
1 ring muscle up
Rest 5-6
5 rounds
On the two rounds I did 4 muscle ups on the 30 sec.

Banded Hip Stretches
Psoas Release w/kettlebell
2 sets of 15 Reverse Hypers 90#

Lower back is still acting up. Felt pretty good this morning. Hopefully it will continue.

Tim Babcock 07-28-2021 08:19 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 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill x 5 reps each arm 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:
10 split stance RDLs (5/leg) 53, 53, 62, 62, 70#
30 seconds
Kneeling Half KB Press x 5 reps each arm 35#
30 seconds
Neutral Grip Pull Ups x 5 reps +10#
30 seconds

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:48

Banded Hip Stretches
3 sets of 15 Reverse Hypers 90#

Back is feeling better. I will focus on single leg training for a while to give the spine a rest.

Tim Babcock 07-30-2021 06:02 PM

Re: The Shed 'O Pain
 
Yesterday
Climbed at Rock Mill with Kent. 2 new blues.

Today 7/30/21
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: 6 ea
Toe Touch Squat to Stand: 8

3 sets of:
KB Windmills x 5 reps each side
35, 44, 53#

30 Minuite EMOM
Kettlebell Swings x 10 reps 53#
1 15’ Rope Ascent
12 Push Ups
6 alt clean to squats (3/side) 44#
25 double unders
6 Ab Wheel Roll Outs
5 rounds

Hip Flexor Stretch
2 sets of 15 Reverse Hypers 140#
Elbow Flossing

Tim Babcock 07-31-2021 07:50 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 35, 44, 53#
Strict Pronated 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

3 sets of:
DB Bulgarian split squat x 8 reps each leg 2 25# DB
60 seconds
BB Bench Press x 8 reps 95, 105, 115#
60 seconds
Inverted Rows x 8 reps
60 seconds

Rogue Echo Bike
2 miles for time
4:56, 73 Calories, Avg. 65 RPM

Banded Hip Stretches
3 sets of 15 Reverse Hypers 90#
3 x 20 Flexbar Wrist Extensions

Tim Babcock 08-04-2021 07:41 AM

Re: The Shed 'O Pain
 
8/1-8/3
New River trip with Jason. Great trip. Weather was excellent for August.
We climbed at Endless on Sunday, Summersville on Monday, and Junkyard on Tuesday. Some highlight climbs were S’more Energy 11c, Satisfaction Guaranteed 11a/b, and Seven Minutes of Heaven 12a

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, 1 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
10 push ups
10 push ups
Rest 5-6
5 rounds

Banded Hip Stretches
5 ring muscle ups
3 sets of 15 Reverse Hypers 90#

Tim Babcock 08-06-2021 07:34 AM

Re: The Shed 'O Pain
 
Yesterday
Climbed at Rock Mill with Kent. Got the orange I was working on the last time.

Today
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: 6 ea
Toe Touch Squat to Stand: 8

30 Minuite EMOM
Kettlebell Swings x 12 reps 53#
1 15’ Rope Ascent
15 Push Ups
6 Goblet Squats 53#
25 double unders
6 Ab Wheel Roll Outs
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 90#
Vaulting over Box Variations - I tried a few of these. The guy makes it look so easy, it’s not.
Link [url]https://www.instagram.com/reel/CSJ-VPMHb4Y/?utm_medium=copy_link[/url]
WFS

Tim Babcock 08-08-2021 09:07 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered with Kent and Ryan at Rock Mill. One new blue.

Today (8/8/21)
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 35, 44, 53#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill x 5 reps each arm 35#
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 Kickstand Deadlift 145, 165, 185#
Bridge bench press 115, 125, 135#
Pull Up +10, 10, 20

Rogue Echo Bike x 10 calories
Farmer’s Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:12

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 x 20 Flexbar Wrist Extensions

Tim Babcock 08-10-2021 07:25 AM

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
2, 2, 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
10 push ups
10 push ups
Rest 5-6
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 08-12-2021 08:16 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered with Kent and Ryan at Rock Mill. Two new blues and oranges.

Today (8/12/21)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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 35, 44, 53#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill x 5 reps each arm 35, 45, 53#
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
Alt Reverse Lunges 2 25# DBs (each leg)
Half Kneeling KB Presses 35, 35, 45#
TRX Inverted Row +50# Sandbag

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

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 x 20 Flexbar Wrist Extensions

Tim Babcock 08-13-2021 07:21 AM

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: 6 ea
Toe Touch Squat to Stand: 8

30 Minuite EMOM
Kettlebell Swings x 10 reps 62#
2 15’ Rope Ascents
15 Push Ups
5 Goblet Squats 60# DB
25 double unders
6 Ab Wheel Roll Outs
5 rounds

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

Tim Babcock 08-15-2021 08:11 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered with Kent and Ryan at Rock Mill. One new orange.

Today (8/15/21)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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 35, 44, 53#
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

8 sets of:
Trapbar Deadlift x 3 reps 185, 195, 205, 215# (2 sets each weight)
30 seconds
Dips x 3 reps
30 seconds
Pull Ups x 3 reps +20#
30 seconds

Rogue Echo Bike x 15 calories
Farmer’s Walk around Shed + fire ring + tree (70 & 62# KBs. One lap. Switch every round.)
4 rounds
8:30 (last time was 9:23)

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 x 20 Flexbar Wrist Extensions

Tim Babcock 08-18-2021 07:34 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Kent. I sent the white I have been working on.

Today (8/18/21)
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, 2 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
5 ring muscle ups
3 sets of 15 Reverse Hypers 120#

Tim Babcock 08-19-2021 07:59 AM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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 35, 44, 53#
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:
Goblet Squat x 8 reps 60# DB
60 seconds
Half Kneeling KB Press x 8 reps each arm 35#
60 seconds
TRX Inverted Row x 8 reps
60 seconds

Rogue Echo Bike
10 sets of 10 calories with 1 minute rest between
30, 31, 32, 31, 31, 31, 33, 31, 32, 32 seconds
Total time including rests 14:28
Felt tough.

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 08-20-2021 06:50 AM

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: 6 ea
Toe Touch Squat to Stand: 8

30 Minuite EMOM
Kettlebell Swings x 10 reps 62#
2 15’ Rope Ascents
15 Push Ups
5 Goblet Squats 60# DB
25 double unders
6 Ab Wheel Roll Outs
5 rounds

A few Hip Stretches
A few Candlesticks


All times are GMT -7. The time now is 10:32 AM.


CrossFit is a registered trademark of CrossFit Inc.