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-   -   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


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