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

Tim Babcock 03-14-2022 06:51 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

10 TGUS
2 @ 35, 44, 53, 62, 70#

30 Minute EMOM
10 KB Swings 53#
10 Push ups
5 Goblet Squats 60#
1 15 rope ascent
20 Double Unders
5 ab wheel roll outs
5 rounds

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

Tim Babcock 03-17-2022 02:59 PM

Re: The Shed 'O Pain
 
Yesterday 3/16/22
Climbed at Central Rock Gym in Syracuse. Nice gym. Sent a couple of V6s, V5s, and many easier problems.

3/17/22
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 Windmills x 5 reps each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets:
Rear Foot Elevated Split Leg Squats x 8 reps each -2 25# DBs
30-60 seconds rest
DB bench press x 8 reps 47.5# DBs
30-60 seconds rest
Inverted TRX Rows x 8 reps
30-60 seconds rest

Rogue Echo Bike x 10 calories
Farmers Walk around shed, fire ring, and tree 53# KBs
5 rounds
8:34

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

Tim Babcock 03-18-2022 06:55 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

10 TGUS
2 @ 35, 44, 53, 62, 70#

30 Minute EMOM
12 KB Swings 53#
12 Push ups
8 Goblet VMO Squats w/slant board 40#
1 15 rope ascent
20 Double Unders
6 ab wheel roll outs
5 rounds

Hip Flexor Stretches
2 sets of 15 Reverse Hypers 120#

Tim Babcock 03-20-2022 07:32 AM

Re: The Shed 'O Pain
 
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

8 sets:
Trapbar Deadlift x 3 reps 2 sets @ 195, 215, 235, 255#
30 seconds rest
Half Kneeling KB Press x 3 reps 35, 35, 35, 35, 45, 45, 45, 45#
30 seconds rest
Neutral Grip Pull ups x 3 reps +20#
30 seconds rest

Sprints Conditioning After a Lift
(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 ring Muscle ups
3 sets of 15 Reverse Hypers 120#

Tim Babcock 03-22-2022 03:34 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
2 @ 35, 44, 53, 62, 70#

30 Minute EMOM
10 KB Swings 62#
15 Push ups
8 Goblet VMO Squats w/slant board 40#
1 15 rope ascent
8 20 Box Jumps
7 ab wheel roll outs
5 rounds

Hip Flexor Stretches
2 sets of 15 Reverse Hypers 120#

Tim Babcock 03-23-2022 03:02 PM

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

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. open crimp on Sloper on campus board: 3 sets of 3-6-9 +20#
2. 2 finger (RPTC): 3 sets of 3-6-9 -15#
3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 3 sets of 3-6-9 0#

Worked in:
5 sets of 5 Hip Extensions
10 sets of 10 band pull aparts
5 sets of 10 Bird Dogs
Deep squat holds

Tim Babcock 03-24-2022 02:56 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 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:
Goblet Squat x 8 reps 60#
30 seconds rest
KB Floor press x 8 reps each arm 53#
30 seconds rest
Inverted TRX Rows x 8 reps +15#
30 seconds rest

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

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

Tim Babcock 03-27-2022 07:40 AM

Re: The Shed 'O Pain
 
Yesterday 3/26/22
Climbed at Rock Mill with Kent and Jeff. Sent the two new blues pretty quickly. Worked on a new orange upfront for quite a long time. Finally sent it. Quickly sent another orange I had worked on last week. Pretty good day.

3/27/22
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

4 sets:
Banded KB Deadlift x 6 reps 88# w/black band (harder than I thought it would be)
30 seconds rest
BB Floor Press x 6 reps 115, 115, 125, 135#
30 seconds rest
Pull ups/Chin ups x 6 reps
30 seconds rest

Rogue Echo Bike
* 10 ROUNDS:
* Sprint :30 / Rest :30 ~70 rpm
88 calories
2.31miles

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

Tim Babcock 03-29-2022 03:09 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
2 @ 35, 44, 53, 62, 70#

30 Minute EMOM
10 KB Swings 62#
15 Push ups
8 Goblet VMO Squats w/slant board 40#
2 15 rope ascent
8 20 Box Jumps
8 ab wheel roll outs
5 rounds

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

Tim Babcock 03-30-2022 02:54 PM

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

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 2 Every 60 seconds
1. open crimp on Sloper on campus board: 3 sets of 3-6-9 +35#
2. 2 finger (RPTC): 3 sets of 3-6-9 -10#
3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 3 sets of 3-6-9 +5#

Worked in:
5 sets of 6 Hip Extensions
10 sets of 10 band pull aparts
Deep squat holds


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