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

Tim Babcock 06-21-2016 10:19 AM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

6 Deadlifts @ 135 & 165#

A.
Four sets of:
Deadlifts x 6 reps 205, 205, 225, 245#
Rest 60 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps
Rest 60 seconds
Kneeling Banded Hip Thrusts x 15 reps
Rest 60 seconds
B.
Every 5 minutes, for 15 minutes (3 sets):
7 Strict Pull-Ups
21 Push-Ups
42 Air Squats
Complete each set as quickly as possible and note times for each.
2:27
2:12
1:55

Mobility Work

Tim Babcock 06-23-2016 09:01 AM

Re: The Shed 'O Pain
 
2 problems
3 TGUs 35, 45, 53, 62, 71#
10 pronators
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each

Worked in mobility work.

Tim Babcock 06-24-2016 09:07 AM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 – KB Front Squat x 6 reps 35/35, 35/45, 45/35, 45/53, 53/45
Station 2 – Strict Handstand Push-Ups 10 reps 10, 10, 10, 8, 7
Station 3 – Supine Ring Row x 10 reps
Station 4 – Reverse Snow Angels x 15 reps 2.5# plates
B.
Three sets of:
Wall Handstand Hold x 45 seconds
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds

10 Hawaiian Squats each leg
Hero Pose-Working on it.

Tim Babcock 06-26-2016 12:27 PM

Re: The Shed 'O Pain
 
Yesterday
Climbed at Hinckley with several of my friends. 15 laps. Great for a summer day.
Later at the Shed I did some mobility work.

Today
Bouldered at Rock Mill with Jeff and Robert. Great session. Afterwards Jeff and I spent 20 minutes on mobility. Jeff showed me some Yoga positions. Awesome!

Tim Babcock 06-27-2016 08:15 AM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Four sets of:
Push Press with 35# KBs x 10 reps
Rest 60 seconds
Strict Supinated-Grip Pull-Ups x 8 reps
Rest 60 seconds
KB one-arm rows x 8 reps each side 53#
Rest 60 seconds
Band Pull-Aparts x 20 reps
Rest 60 seconds
B.
Complete as many reps as possible in 10 minutes of:
Air-Dyne 1 mile
Dumbbell Man-Makers x Max Reps
(Push-Up, Power Clean, Push Press)
33 reps with 25# DBs

Mobility Work + 5 strict ring muscle ups

Tim Babcock 06-28-2016 09:05 AM

Re: The Shed 'O Pain
 
2 problems
10 thoracic bridges
10 pronators
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each

Worked in mobility work.

8 campus laps on sloper rungs on the 2 minutes.

Jeffrey Fortuna 06-28-2016 06:25 PM

Re: The Shed 'O Pain
 
Saturday 6/25/2016

Climbed at Hinkley with some of my favorite people in the world (Tim, Rick, Norm, Robert and Nahomi). Not the best conditions, but not horrible either. Managed to get in 12 routes but took a couple of falls off of wet holds.

Sunday 6/26/2016

Bouldered at The Rock Mill with Tim and Robert. I haven't climbed two days consecutively in a long time but managed to do alright. I flashed an Orange, a blue, and a white route and had a great time working some hard routes with Tim.

After climbing, when the fingers hurt to much climb any more, Tim and I did a short session of stretching, mostly hip opening poses. I need to put together simple hip opening routine that we can do after climbing sessions.

Monday 6/27/2016

Ran 2mi. very slowly

Tuesday 6/28/2016

Ran 2mi. very slowly but I actually started to feel better on the second mile. Still no strength in my legs but I was able to open up my stride a little bit. It almost felt like running as opposed to the pathetic plodding I've been doing lately.

Tim Babcock 06-29-2016 06:58 AM

Re: The Shed 'O Pain
 
10 goblet squats 35, 45, 53#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

6 deadlifts @ 135#

A.
Deadlift x 6 reps 185, 205, 225, 250#
Rest 60 seconds
Weighted Box Step-Ups x 6 reps each leg 20# weight vest
Rest 60 seconds
Dumbbell Bench Press x 8 reps 40# DBs
Rest 60 seconds

B.
Three rounds for time of:
15 Wall Ball Shots
10 Burpees
5 Box Jump-Overs
6:51

10 minutes of Mobility Work

Tim Babcock 06-30-2016 09:17 AM

Re: The Shed 'O Pain
 
2 problems
TGUS 5-4-3-2-1/35-45-53-62-71#
10 pronators
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each

Worked in mobility work and 5 sets of 5 strict HSPUs

10 campus laps on sloper rungs on the minute. (9:07)

2 hour session today.

Tim Babcock 07-01-2016 08:48 AM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Every 2 minutes, for 18 minutes (3 sets each):
Station 1 – Front Squat x 6 reps 95, 115, 135#
Station 2 – 15 ab wheel roll outs
Station 3 – Banded Kneeling Hip Thrust x 20 reps
B.
Every 4 minutes, for 12 minutes (3 sets), for times:
20 Push-Ups
20 Kettlebell Swings
40 Air Squats
2:25
2:17
2:10

Mobility Work + 5 ring muscle ups and 2 strict bar muscle ups (no doubters)

Tim Babcock 07-02-2016 08:41 AM

Re: The Shed 'O Pain
 
3 Rounds NFT of:
16 Dumbbell Thrusters
12 Ring Rows
0.25 mile Air-Dyne
shoulder mobilization routine

60 seconds of double unders 40, 50, 60
60 second rest
60 seconds HS Hold
60 second rest
10 KB snatches (5 each arm) 35, 45, 53#
60 second rest

10 minute AMRAP
5 pull ups
10 wallball shots
15 push ups
5 rounds

10 minutes of mobility work

Tim Babcock 07-04-2016 08:37 AM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Air-Dyne 0.25 mile
Minute 2 – 15 Kettlebell Swings 53#
Minute 3 – 10 Thrusters 40# DB
Minute 4 – 5 Strict Pull-Ups

B.
Goblet Squat @ 53# 10-9-8-7-6-5-4-3-2-1
Push-ups 20-18-16-14-12-10-8-6-4-2
Done as couplet.
8:22

Mobility Work

Tim Babcock 07-05-2016 08:06 AM

Re: The Shed 'O Pain
 
Bouldered with Jeff at Rock Mill on Sunday (7/3). Good session.

Today
2 problems
10 Thoracic Bridges
10 pronators
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each
High gravity day. I had to back off on some of the weights.

Worked in mobility work.

10 campus laps on sloper rungs on the minute. (7:36)

Jeffrey Fortuna 07-05-2016 07:52 PM

Re: The Shed 'O Pain
 
Wednesday 6/29/2016
Run 2mi. very slow

Thursday 6/30/2016
Run 2-1/2-ish mi. very slow

Friday 7/1/2016
I had intended to run early, but it rained all morning. Spent the rest of the day (12:30-7:00) downtown at the Westin Hotel for day one of Over the Edge with Hattie Laurlham foundation. We did 10 VIP rappels and then the ropes volunteers training.

Saturday 7/2/2016
Over the Edge main event (7:30-5:00) helping people go over the edge to raise money for Hattie Laurlham. 62 participants raised the $1500 minimum to be able to rappel off the Westin Hotel in downtown Cleveland. What a great day.

Sunday 7/3/2016
Bouldered with Tim at the Rock Mill in Akron. We had a great session sending a bunch good problems. It was also nice talking with Nate about the possibility of a guide book to Whipp's Ledges and getting to see and catch up with Ames Wilcox.

Monday 7/4/2016
I DID NOTHING!

Tuesday 7/5/2016
Run 2-1/2-ish mi. very slow
I felt better than I have lately, but still not where I want to be.

Tim Babcock 07-06-2016 09:05 AM

Re: The Shed 'O Pain
 
5 Deadlifts 135, 185, 205#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

Six sets of:
Deadlift x 2 reps 240#
Rest 60 seconds
Dumbbell Bench Press x 10 reps 40# DBs
Rest 60 seconds
Double-Under Practice x 25
Rest 60 seconds

5 minute EMOM
20 KBS 35#

Mobility Work
5 strict ring muscle ups + 2 strict bar muscle ups

Tim Babcock 07-07-2016 07:47 AM

Re: The Shed 'O Pain
 
10-15 second hangs on various holds
10 push ups
10 pronators
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each
New grips

15 HSPUs 1-2-3-4-5 (a little deeper)

10 campus laps on sloper rungs on the 45 seconds. (6:52)

Jeffrey Fortuna 07-08-2016 04:18 PM

Re: The Shed 'O Pain
 
Wednesday 7/6/2016
Run 2 mi. very slow
The first mile felt terrible, but I started to loosen up a little on the second mile.

Friday 7/8/2016
Swim. I spent about an hour in the pool doing some easy laps alternating front crawl and breast stroke. I felt pretty good but the endurance wasn't there. Still, not bad for the first time in the pool in well over a year.

Jeffrey Fortuna 07-09-2016 04:10 PM

Re: The Shed 'O Pain
 
Saturday 7/9/2016

Bouldered at The Rock Mill with Tim, Norm, Robert and Nahomi. It was a very good day. I had a couple of good sends; I flashed a blue, sent the thin white that Tim had done a couple weeks ago and sent the blue with the hard finish that Tim and I worked last week.

Tim Babcock 07-10-2016 08:34 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered with Jeff, Norm, Robert, and Nahomi at Rock Mill. Good time.

Today
5 Deadlifts 135, 185, 205#
10 inverted rows
5 burpees
shoulder mobilization routine
3 rounds

Six sets of:
Deadlift x 2 reps 240#
Rest 60 seconds
Kneeling Banded Hip Thrusts x 20 reps (green band)
Rest 60 seconds
Push ups x 20
Rest 60 seconds

Complete as many rounds and reps as possible in 3 minutes of:
3 Pull-Ups
6 Burpees
9 Kettlebell Swings
Rest 3 minutes between sets, and complete a total of 3 sets.
2 + 9
2 + 14
3 rounds

Mobility Work (10 Minutes)

Tim Babcock 07-11-2016 08:43 AM

Re: The Shed 'O Pain
 
1 problem
10 pronators
gentle hang on first team
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each
Worked in 5 sets of 10 hip extension and 10 ab roll outs.

10 campus laps on L Metolius rungs on the the minute (3 misses). My pinkie started bleeding and that made it a bit slippery. I didn't occur to me to stop. JT would have had fun with that one:).

Rice Bucket Routine.

Tim Babcock 07-12-2016 09:20 AM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Four sets of:
Turkish Get-Ups x 2 reps each arm 45, 53, 62, 71#
Rest 60 seconds
Goblet Squats x 10 reps 45, 53, 62, 71#
Rest 60 seconds
Kettlebell Swings x 20 reps 45, 53, 62, 71#
Rest 60 seconds
Pull-Up Bar Pull Overs x 5 reps
Rest 30 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Wall Ball Shots
0.25 mile Air-Dyne
6 rounds

Mobility Work + 5 strict ring muscle ups + 5 strict bar muscle ups

Tim Babcock 07-13-2016 08:40 AM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – 10 Goat Bag Swings 35, 45, 53, 62#
Station 2 – 6 Strict Supinated-Grip Pull-Ups
Station 3 – Supine Hamstring Curls with Medicine Ball x 20 reps
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Reverse Lunges with 25# DBs. (50#)
9 Ab roll outs
6 Strict Handstand Push-Ups
6 rounds even

15 minutes of Mobility Work

Tim Babcock 07-15-2016 08:47 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered with Norm and Mary at Rock Mill. Tried the first set of comp problems. Hard.

Today
10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

For time:
0.5 mile Air-Dyne
30 Kettlebell Swings 53#
20 Burpees
1 mile Air-Dyne
20 Burpees
30 Kettlebell Swings 53#
0.5 mile Air-Dyne
13:39

5 strict ring muscle up 0, 0, 8, 8, 20# + 1 strict bar muscle up

Right knee is a little tender today. Felt better after warming up. "Add it to the list."

Tim Babcock 07-17-2016 04:01 PM

Re: The Shed 'O Pain
 
Bouldered at Rock Mill with Jeff. Good session. Made progress on blue route from Thursday and sent purple route with some beta from Jeff.

Later at the Shed:
200 push-ups
Rice Bucket Routine
5 sets of 10 pronators each arm

Tim Babcock 07-18-2016 09:14 AM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Every 2 minutes, for 18 minutes (3 sets each):
Station 1 – Front Squat x 6 reps 95, 115, 135#
Station 2 – 45 Second Side Plank each side – rest 15 seconds between sides
Station 3 – Banded Hip Bridges x 25 reps

B.
1 15' rope ascent
10 Wallballs
15 KBS 1.5 pood
20 Double Unders
7 rounds
18:46 (I did this workout in 19:33 in 11/2012 with Eric at Seneca East. I miss those days.)

10 minutes of mobility work.

Tim Babcock 07-19-2016 08:14 AM

Re: The Shed 'O Pain
 
1 problem
10 push ups
10 pronators
gentle hang on first team (5-10 seconds)
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each

10 campus laps on L Metolius rungs on the the minute (0 misses).

Rice Bucket Routine

Rail Balance Practice

Tim Babcock 07-20-2016 09:06 AM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
5 rounds
3 TGUs each side 35, 45, 53, 62, 71#
60’
3 weighted pull ups 10, 20, 30, 40, 50# (didn't quite get chin above bar on last 50# rep)
60’
10 banded reverse hyperextensions on ghd (I had to play with this.)
60’

B.
For time:
1 mile on Air-Dyne
30 Thrusters 40# DB
0.5 mile run
10:05 (my goal was sub 10 minutes. I should have pushed a little harder.)

5 strict muscle ups 0, 0, 8, 10, 20#(used my vest on the last rep, made the transition much harder)
1 strict bar muscle up (no doubter)

Tim Babcock 07-21-2016 08:20 AM

Re: The Shed 'O Pain
 
1 problem
10 push ups
10 pronators
gentle hang on first team (5-10 seconds)
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each

Worked in 5 sets of 5 Strict HSPUs.

12 campus laps on L Metolius rungs on the the minute (1 miss).

Rice Bucket Routine

Tim Babcock 07-22-2016 09:12 AM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

Deadlift X 6 @ 135#

A.
Four sets of:
Deadlift x 6 reps 205, 225, 225, 225#
Rest 60 seconds
Lateral Lunge (w/plate) x 10 reps 10, 15, 15, 15
Rest 60 seconds
Single-Arm Kettlebell Row x 10 reps 53#
Rest 60 seconds
15 ab roll outs
Rest 60 seconds

B.
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps 24"
7 Burpees
7 Kettlebell Swings 62#
5 rounds + 3 reps

Mobility Work + 6 strict ring muscle ups

Good workout with Mary on a hot and humid day.

Tim Babcock 07-23-2016 09:04 AM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A few reps of back squats at 95 and 135#

A.
Three sets of:
Back Squat x 6 reps 135, 145, 155#
Rest 60 seconds
KB PushPress x 8 reps 35# KBs
Rest 60 seconds
Plank from Elbows x 45 seconds (last set I put a 25# plate on my back)
Rest 60 seconds
B.
For Max Reps
4 minutes of Air-Dyne 1.28 miles
Rest 60 seconds
3 Minutes of Kettlebell Swings (24 kg) 64 reps
Rest 60 seconds
2 Minutes of Goblet Squats (24 kg) 30 reps
Rest 60 seconds
1 Minute of KB Push Press 2 35# KBs - 15 reps
Suckfest!

10 minutes of mobility work

Tim Babcock 07-24-2016 08:23 AM

Re: The Shed 'O Pain
 
1 problem
10 push ups
10 pronators
gentle hang on first team (5-10 seconds)
5 rounds

RPTC Hangboard Workout
5 grips @ 3 sets each

8 campus laps on L Metolius rungs and 4 on sloper rungs on the the minute.

Rice Bucket Routine

Driving to Wyoming tomorrow to climb at Wild Iris with Norm.:)

Patrick Tonge 07-27-2016 03:17 PM

Re: The Shed 'O Pain
 
Hey Tim- I'm going to post here from time to time if you don't mind. I'm over on the 50 and over board. JT was one of my admired posters on that board. He is missed over there....... the 50 and over board keeps getting less and less activity. Patrick

Patrick Tonge 07-27-2016 03:34 PM

Re: The Shed 'O Pain
 
July 26, 2016 Tuesday
WU: Run 400M then,
10 PVC Good morings
20 Airsquats
10 Push-ups
20 Walking lunges
10 Pull-ups
20 Cradle-rocks

Strength: Work up to a heavy set of 5 Dead-Lift
8@135, 5@185, 5@205, 5@225, 5@235, 2@255

WOD: 21-15-9 Hang Clean, Burpee over the Bar, DU/SU
21 Hang Clean
21 Burpee over Bar
100DU / 200SU15
15 Hang Clean
15 Burpee over Bar
75DU / 150SU
9 Hang Clean
9 Burpee over Bar
50DU / 100SU

Tabata Sit-ups 8 was my lowest, 11 my Max.

12:15 Did SU Nice and Hot today....Like 108F and supposed to stay this way and get warmer the next couple of days. Of course I do the 5:30PM class which is the HOTTEST point of the day in our area.... weird being HOT'est so late in the day

Patrick Tonge 07-30-2016 09:46 AM

Re: The Shed 'O Pain
 
July 29, 2016 Friday

WU: Get loose and stretch, do a few movements

WOD:
"Fight Gone Bad"
3 Rounds for Max Reps:
1:00 Wallballs (20/14)
1:00 SDHP (75/55)
1:00 Box Jumps (20")
1:00 Push Press (75/55)
1:00 Row (Calories)
1:00 Rest

got 212 did ladies RX, last time I got 192, but I think I did Men's RX. This is a good one, ya when its 102F........:yikes::yikes:

Jeffrey Fortuna 07-31-2016 10:58 AM

Re: The Shed 'O Pain
 
Friday 7/29/2016
Swim:
Breaststroke 200m,
Front crawl 4x 400m,
Breaststroke 200m
The whole workout took an hour. I was actually starting get some timing back and feel comfortable in the water.

Saturday 7/30/2016
Climb:
Bouldered with Robert and Nahomi at The Rock Mill. Had a good session, about three hours. I mostly worked the week three comp problems. I flashed 100 through 800 and got the 900 after a little work. 1000 and up were just WAY out of my reach.

Sunday 7/31/2016
Bike:
I rode for about an hour down in the Chagrin River valley near Squire's Castle. It's about a twenty-mile loop from my house. I don't have real numbers (distance and speed) because the battery in my computer died. Apparently they do that when not in use for over a year. It's probably better that I don't know how slow I was. It rained a bit but not very hard. Just enough to force me to clean my bike.

Patrick Tonge 08-02-2016 08:22 AM

Re: The Shed 'O Pain
 
August 1, 2016

WU: Run 400M then
30 Situps
25 pushups
20 air-squats
15 PVC Pass thrus
10 Pullups

Power Snatch 55 3x
Sq Snatch 65 3x

WOD: Chief
5 Rounds
3Min AMRAP
3 Cleans 135/95
6 Push-Ups
9 Air-Squats
Rest 1Min. between rounds.

We had so many people in class tonight that we did a Partner WOD of Chief
20 Rounds total continuious 1 Athlete does 1 round / the other rests

we got 9:42..... We should have done 25 or 30 rounds I think......

Jeffrey Fortuna 08-05-2016 03:49 PM

Re: The Shed 'O Pain
 
Friday 8/5/2016
Swim:
Breaststroke 200m,
Front crawl 1600m,
Breaststroke 200m

Hey Patrick Tonge, those temps are crazy. Where do you live?

Tim Babcock 08-05-2016 07:08 PM

Re: The Shed 'O Pain
 
Back from Wild Iris climbing trip with Norm. I had a great time. We did a ton of climbing. We also played disc golf and went mountain biking.

7/28/16 Wednesday*
Wild Iris, Ok Corral
Annie Get Your Drill 5.9 Onsight
Greenhorns in Velvet 5.8 Onsight
Doob Loob 5.10b Onsight
Whips, Chaps, and Chains 5.11d 2nd go
Back in the Saddle 5.10c 1 fall
Red as a Blooming Rose 5.11a falls

7/29/16 Thursday*
Wild Iris, Ok Corral
Red Rider 5.10a. Onsight
Winchester Pump 5.11b Onsight
Diamond and Rain 5.12a (Falls) Did all the moves.
A Man from Laramie 5.10c Onsight

7/30/16 Friday*
Wild Iris, Ok Corral
Western Grip 5.10b Onsight
Rooster Cogburn 5.12a 2nd go (Great climb with 3 cruxes. Easier 12a with the correct beta.)
Wrong End of a Gun 5.11c 2nd go
The Duke 5.11a 2nd go
Never Sit With Your Back to the Door 5.10b Flash

Sunday:
Main Wall, Five Ten Wall
Indian Country 5.10b onsight
Rode Hard
Easy Ridin 5.10d onsight
Tomahawk Slam 5.12a 3 attempts-Last attempt one fall
Belle Star 5.11a Flash
Five Ten Wall
Ryobi Wrangler 5.11a Flash (I think)


Monday
The North Country
The Trailhead
Domestic Disturbance 5.10b onsight
Unknown 5.10c onsight
Unknown 5.10c onsight
(No Name)5.11b/c 2nd go
Where the Wild Things Are
Devil's in Baggy Pants 5.11b Flash

Tuesday:
Disc Golf
Mountain Biking in Sinks Canyon

Wednesday:
Main Wall
Take Your Hat Off 5.10b onsight
Easy Ridin' 5.10d hangs
Tomahawk Slam 5.12a redpoint!-3rd go of day
Arizona Cowgirl 5.11c Flash
Cowboy Poetry 5.11b 1 fall

I'm taking a few days off of climbing and focusing on slowing ramping up fitness training.

Welcome Patrick to "The Shed 'O Pain" log. We also miss JT! I think of him almost everyday. I miss his friendship and encouragement as do all his friends.

Tim Babcock 08-06-2016 08:01 AM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

6 deadlifts @ 135#

A.
Three sets of:
Deadlift x 6 reps 185, 195, 205#
Rest 60 seconds
Banded Hip Bridges X 10 reps
Rest 60 seconds
Double-Unders x 25 reps
Rest 60 seconds

B.
15 KBS 35#
5 Goblet Squats
5 Push ups
10 rounds
12:16

Mobility Work
5 strict ring muscle ups and 1 strict bar muscle up.

I used conservative weights on everything.

Tim Babcock 08-07-2016 08:21 AM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Five sets of:
Front Squat x 6 reps 95, 105, 115, 125, 135#
Rest 60 seconds
KB Push Press x 10 reps 2 35# KBs
Rest 60 seconds
B.
Five rounds for time of:
6 Strict Pull-Ups
8 Burpees
12 Wall Ball Shots
11:51

Mobility Work


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