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

Tim Babcock 02-20-2022 09:10 AM

Re: The Shed 'O Pain
 
Yesterday 2/19/22
Climbed at Rock Mill with Kent and others. I sent 5 new purple problems. 2 were pretty hard. Later at home, two mile walk on treadmill with 5 minutes backwards at the end. 2.5 mph/6 % incline.

2/20/22
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 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars x 5 reps each arm 35,
44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Supported One-legged Deadlift x 5 reps each leg 35, 44, 53, 62, 70#
30 seconds rest
Dips x 5 reps
30 seconds rest
Ring pull ups x 5 reps
30 seconds rest

Rogue Echo Bike
:20 Second Work :40 Seconds rest for 10 rounds.
76 calories, 1.78 miles

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 sets of Glute-Ham Raises x 5 reps

Tim Babcock 02-23-2022 04:35 PM

Re: The Shed 'O Pain
 
3 problems
2 TGUs each arm 35, 44, 53, 62, 70/1 each
3 sets of 10 pronators each arm
5 rounds

10 sets of 10 second one arm lock off on pad edge on the minute. Alternate arms each minute.
Worked in 10 sets of 10 push ups and band pull aparts (alternating).

Climbed strong tonight.

Tim Babcock 02-24-2022 04:24 PM

Re: The Shed 'O Pain
 
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars x 5 reps each arm 35,
44, 53#
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 3 sets @ 205, 3 @ 225, 2 @ 245#
30 seconds rest
Banded KB press x 3 reps each arm 35#
30 seconds rest
Rock Ring pull ups x 3 reps -4 sets w/four fingers, 4 sets w/three fingers
30 seconds rest

Banded Hip Stretches
3 sets of 15 Reverse Hypers 70#
1 ring muscle up

Sprints Conditioning After a Lift
Week 1: (Sprint 20 seconds, rest 45x 10
6% grade @ 7.5 mph

Walk backwards for 5 minutes @ 2.5 mph w/6% grade.

Tim Babcock 02-27-2022 08:22 AM

Re: The Shed 'O Pain
 
Yesterday 2/26/22
Climbed at Rock Mill with Kent, Jeff and others. I sent 3 new purple problems, 1 blue, 2 oranges, and 1 white. Pretty good day.

2/27/22
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 30, 40, 60#
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

5 sets of 5:
Supported (for balance) Split Squats x 5 reps each leg 44# KB
30 seconds rest
Dips x 5 reps
30 seconds rest
TRX Inverted Rows x 5 reps 25#
30 seconds rest

Rogue Echo Bike
:20 Second Work :40 Seconds rest for 10 rounds.
75 calories, 1.77 miles

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 03-01-2022 05:28 PM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

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

15 minute EMOM (On minute 3, 6, 9, 12, & 15 I did 2 cycles. 20 total)
Kettlebell Cyclone 35s
Double swing
Double clean
Double snatch
See-saw press
Front squat

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

Despite having a bit of a cold, I was moving pretty well tonight.

Tim Babcock 03-03-2022 04:35 PM

Re: The Shed 'O Pain
 
Yesterday (3/2/22)
3 problems
10 push ups
10 second two finger hang
3 sets of 10 pronators each arm
5 rounds

10 sets of 10 second one arm lock off on pad edge on the minute. Alternate arms each minute.
Worked in 10 sets of 10 band pull aparts and mobility work.

Today
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars x 5 reps each arm 35,
44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
Trapbar Deadlift x 6 reps 205, 205, 225, 225#
30 seconds rest
KB Floor press x 6 reps each arm 53, 53, 62, 62#
30 seconds rest
Neutral Grip pull ups x 6 reps
30 seconds rest

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

Sprints Conditioning After a Lift
Week 1: (Sprint 20 seconds, rest 45x 10
6% grade @ 7.5 mph

Walk backwards for 5 minutes @ 2.5 mph w/6% grade.

Tim Babcock 03-06-2022 12:11 PM

Re: The Shed 'O Pain
 
25 problems in the Shed
Worked in:
20 TGUs (10 each arm)
4 @ 35, 44, 53, 62, 70#
10 sets of 10 push ups
5 sets of 5 ab wheel roll outs
5 sets of 10 wrist pronators.

Tim Babcock 03-08-2022 04:00 PM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

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

15 minute EMOM
Kettlebell Cyclone 44s (quite a bit harder with 44s)
Double swing
Double clean
Double snatch
See-saw press
Front squat

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

Tim Babcock 03-10-2022 04:41 PM

Re: The Shed 'O Pain
 
Yesterday (3/9/22)
3 problems
10 push ups
10 second two finger hang
10 pronators each arm
5 rounds
10 sets of 10 second one arm lock off on pad edge on the minute. Alternate arms each minute.
Worked in 5 sets of 10 band pull aparts, push ups and mobility work.

Today
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills x 5 reps 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:
Trapbar Deadlift x 8 reps 205, 215, 225#
30 seconds rest
KB Floor press x 8 reps each arm 53#
30 seconds rest
Inverted TRX Rows x 8 reps
30 seconds rest

Rogue Echo Bike
20 seconds work + 100 seconds rest
8 rounds
76 calories, 1.51 miles

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

Tim Babcock 03-13-2022 07:39 AM

Re: The Shed 'O Pain
 
Yesterday 3/12/22
Climbed at Rock Mill with Jeff and others. Sent some good problems. Not as many as I wanted.

3/13/22
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, 45, 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

5 sets of 5:
Goblet VMO Squats w/slant board x 5 reps 35, 45, 53, 53, 53#
30 seconds rest
Dips x 5 reps
30 seconds rest
Ring Pull Ups x 5 reps
30 seconds rest

Sprints Conditioning After a Lift
Week 1: (Sprint 20 seconds, rest 40) x 10
7% grade @ 7.5 mph

Walk backwards for 5 minutes @ 2.5 mph w/7% grade.

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#


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