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

Tim Babcock 11-17-2022 04:29 PM

Re: The Shed 'O Pain
 
Monday 11/14/22
45 minute Zone 2 Treadmill Walk
1 minute Ice Barrel 44 degrees

Tuesday 11/15/22
TGUs 2 @ 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 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions & Deep squat holds

2 sets of 15 Reverse Hypers 120#
Banded Hip Stretch
Couch Stretch

Wednesday, 11/16/22
3 problems
push ups x 15, 20, 15 reps
10 second 2-finger hold
10 pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 60 seconds
1. Sloper Campus Rung w/dowel 5 sets of 3-6-9 +35#
2. 2 finger (RPTC): 5 sets of 3-6-9 -35#
3. Full Crimp (RPTC) 5 sets of 3-6-9 -35#

Worked in 5 sets of 5 dips, 10 sets of 10 band pull-apart, deep squat holds, and handstand holds (against wall).


11/17/22
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 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

3 sets of:
Trapbar Deadlift x 1 225# 4 sets
VMO DB Goblet Squat x 8 reps 60#
60 seconds
Alternating KB Press x 8 reps 35s
60 seconds
Neutral Grip Pull Ups x 8 reps
60 seconds

Rogue Echo Bike
2 miles for time: 5:08
Didnít have the mental fortitude to push tonight.

2 sets of 15 Reverse Hypers 120#
Couch Stretch

Ice Barrel 2 minutes 44 degrees

Tim Babcock 11-20-2022 09:15 AM

Re: The Shed 'O Pain
 
Friday 11/18/22
45 minute Zone 2 Treadmill Walk
1 minute Ice Barrel 43 degrees

Saturday 11/19/22
2 problems
10 push ups
10 second 3-finger hold
10 pronators
5 rounds

30 minutes of limit bouldering. Sent a few harder problems. Finally finished a problem I have wanted to eliminate a hold from. Worked in 5 sets of 20 band pull aparts.

Metolius Rock Rings Tester Workout
1 sets of 4-finger pocket 3-6-9 on the minute. +20 (+35 next time)
1 sets of 3-finger pocket 3-6-9 on the minute. +10
1 sets of 2-finger pocket 3-6-9 on the minute. +0
Worked in 5 additional sets of 10 push ups.
1 minute in Ice Barrel (38 degrees)

Sunday 11/20/22
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 25, 30, 40#
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:
Trapbar Deadlift x 1 225# 5 sets
ATG Split Squat x 8 reps 35#
60 seconds
KB Floor Press x 8 reps 53#
60 seconds
TRX Inverted Row x 8 reps +10#
60 seconds

50 single unders
10 hip extensions
5 ab wheel roll outs
5 rounds
9:30

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

Ice Barrel 2min
46 degrees :) I had to add hot water to get the temperature up from 36 degrees.

Tim Babcock 11-22-2022 05:47 PM

Re: The Shed 'O Pain
 
9/21/22
Zone 2 on Treadmill
45 minutes
Quick plunge in Ice Barrel. 40 degrees.

9/22/22
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, 1, 1 each arm/35, 44, 53, 62, 70#

15 minute EMOM
Kettlebell Cyclone 35s
Double swing
Double clean
Double snatch
See-saw press
Front squat

2 sets of 15 Reverse Hypers 120#
Banded Hip Stretches
3 ring muscle ups
Two minute plunge in Ice Barrel. 40 degrees.

Tim Babcock 11-24-2022 09:06 AM

Re: The Shed 'O Pain
 
Wednesday 11/23/22
Climbed at Rock Mill Kent.

Thursday, 11/24/22
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 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills 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

8 sets of:
Trapbar Deadlift x 1 225# 5 sets
Double KB Front Squat x 3 reps 60#
30 seconds
Single DB Bench Press x 3 reps each arm 60#
30 seconds
Neutral Grip Pull ups x 3 reps +20#
30 seconds

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
15:07

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

Ice Barrel 2 minutes 48 degrees

Tim Babcock 11-27-2022 08:58 AM

Re: The Shed 'O Pain
 
11/25/22-Friday
Zone 2 on Treadmill
45 minutes
One minute plunge in Ice Barrel. 48 degrees.

11/26/22
Bouldered at Rock Mill. Pretty good day.
2.2 mile walk in the afternoon.

11/27/22
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 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill x 5 each arm 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 1 225# 5 sets
Goblet Squat x 8 reps 44, 53, 62#
60 seconds
KB Incline Bench Press x 8 reps 44, 53, 53#
60 seconds
Inverted Row on Pull Up Bar on Squat Rock x 8 reps +20#
60 seconds

Rogue Echo Bike
Tabata Protocol
50 calories -Haven’t done this one for awhile. I’m glad I was able to get 50 calories.

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

Ice Barrel 2 min
46 degrees :)

Tim Babcock 11-30-2022 04:34 PM

Re: The Shed 'O Pain
 
11/28/22 Monday
Zone 2 on Treadmill
45 minutes
One minute plunge in Ice Barrel. 46 degrees.

11/29/22 Tuesday
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, 1, 1 each arm/35, 44, 53, 62, 70#

20 minute EMOM
Kettlebell Cyclone 35s
Double swing
Double clean
Double snatch
See-saw press
Front squat

2 sets of 15 Reverse Hypers 120#
Banded Hip Stretches
3 ring muscle ups
Two minute plunge in Ice Barrel. 46 degrees.

November 30, 2022
4 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Metolius Rock Rings)
Week 1, Workout 1 Every 60 seconds
1. 4-finger pocket 3 sets of 3-6-9 seconds +35#
2. 3-finger pocket 3 sets of 3-6-9 +10#
3. 2-finger pocket 3 sets of 3-6-9 +0#

Worked in:
5 additional sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds

Tim Babcock 12-01-2022 04:50 PM

Re: The Shed 'O Pain
 
Thursday, 12/1/22
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills 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

5 sets of:
Trapbar Deadlift x 1 225# 4 sets, 1 at 245#
RFE Split Squats x 5 reps each leg 25#
60 seconds
Dips x 5 reps
60 seconds
Pull ups/Chin ups x 5 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
9:00

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

Ice Barrel 2 minutes 46 degrees

Tim Babcock 12-04-2022 08:51 AM

Re: The Shed 'O Pain
 
Saturday 12/3/22
Bouldered at Rock Mill with Kent and others. Two new blues and purples. Repeated three oranges and one blue.
1.25 mile treadmill walk

Today (12/4/22)
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 45, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 45#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Trapbar Deadlift x 1 225, 225, 225, 245, 245# (5 sets)
2-3-5-2-3-5-2-3
Goblet Squat 60#
KB Floor Press 53, 62,
TRX Inverted Row

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
16:00

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

Ice Barrel 2 minutes 46 degrees

Tim Babcock 12-06-2022 04:16 PM

Re: The Shed 'O Pain
 
Yesterday
Zone 2 Treadmill Walk 45 minutes
Ice barrel dip 1 minute 43 degrees

Today (12/6/22)
Torque Fitness M1 Sled (Forward length of sidewalk + Sideways length of sidewalk) x 5

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#

10 rounds of:
15 kettlebell swings 53#
5 goblet squats 40#
5 push ups
E2MO2MO2M

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

Ice Barrel 2 minutes 48 degrees

Tim Babcock 12-11-2022 09:20 AM

Re: The Shed 'O Pain
 
Saturday 12/10/22
Bouldered at Rock Mill with Kent and others. Two new blues and purples. Worked an orange. Close.
2.2 mile outside walk in the afternoon

Today (12/11/22)
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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 45, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

Trapbar Deadlift x 1 225, 245, 245, 245, 245# (5 sets)
6 sets:
Double KB Front Squats x 4 reps 35, 35, 35, 35, 35, 45s
Dips x 4 reps
TRX Inverted Row x 4 reps +35#

Rogue Echo Bike
2 miles for time: 5:02

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

Ice Barrel 3 minutes 50 degrees


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