CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

Tim Babcock 03-11-2021 04:34 PM

Re: The Shed 'O Pain
 
Yesterday
2 problems
10 push ups
10 second 2-finger hang
10 pronators
5 rounds

2 problems
6 Ab Wheel Roll Outs
5 rounds

Today 3/11/21
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

2-3-5-2-3-5-2-3
Goblet Squat 80# (60# DB + 20# vest)
KB Press 35, 25, 45# KBs
Inverted Row 50#

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:40

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

Tim Babcock 03-14-2021 07:44 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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Trap-bar Deadlifts x 3 reps w/225#
30 seconds rest
Dips x 3 reps
30 seconds rest
Pronated Grip Pull Ups x 3 reps 20#
30 seconds rest

Rogue Echo Bike x 10 calories
Double Unders x 15 reps
5 rounds
7:36

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 03-16-2021 03:09 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, 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 1 ring muscle up
4-5 1 ring muscle up
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 03-17-2021 02:56 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 second 2-finger hang -20. -15, -10, -5, 0#
10 pronators
5 rounds

2 problems
7 Ab Wheel Roll Outs
5 rounds

Tim Babcock 03-18-2021 03:28 PM

Re: The Shed 'O Pain
 
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:
5 Goblet Squat 80# (60# DB + 20# vest)
30 seconds
5 KB Press 35# KBs
30 seconds
5 Inverted Rows +50#
30 seconds

Complete four sets each of:
Rogue Echo Bike 0.5 mile
Kettlebell Swings x 30 reps 44#
11:17 I did this workout in Nov of 18 in 12:38. I used an Air-Dyne though.

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 03-21-2021 07:41 AM

Re: The Shed 'O Pain
 
Saturday 3/20/21
Bouldered at Rock Mill with Kent. Three oranges and two blues.

Today 3/21/21
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#
KB Windmill x 5 reps each arm
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
Modified Sumo Deadlift 205,
Dips
Supinated Pull Up +10#

Rogue Echo Bike x 15 calories
Farmerís Walk (70 & 62# KBs. One lap. Switch every round.)
9:20

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 03-23-2021 04:27 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, 70#

Quick and the Dead
0-1 7 kettlebell Swings 0-1 88#
1-2 7 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up
4-5 1 ring muscle up
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 03-24-2021 05:08 PM

Re: The Shed 'O Pain
 
2 problems
15 push ups
10 second 2-finger hang -20. -15, -10, -5, 0#
10 pronators
5 rounds

2 problems
8 Ab Wheel Roll Outs
5 rounds

Tim Babcock 03-25-2021 03:01 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

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

15 kettlebell swings
5 goblet squats
3 dips
10 rounds
18:30

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 03-30-2021 06:18 PM

Re: The Shed 'O Pain
 
3/27/21
Bouldered at Rock Mill with Kent

3/28/29
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#
KB Windmill x 5 reps each arm
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
Single Leg Deadlift
Banded Overhead Press w/ 2-35# KBs
TRX Row +50#

Rogue Echo Bike
10 calories :36
20 calories 2:50
30 calories 5:51
20 calories 8:15
10 calories 9:46
1 minute rest between efforts

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#
5 ring muscle ups

5/28-5/30
Trip to New with wife. Lots of hiking and a little climbing. Climbed Team Machine (12a) clean on TR. Great conditions for technical slab.

Workout today when I got home.
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 Turkish gets up @ 53#
100 kettlebell swings @ 53# 4:46

10 minute EMOM
10 push ups + 10 band pull aparts

Band Hip Stretches
2 sets of 15 Reverse hypers @ 210#

Tim Babcock 04-01-2021 08:28 AM

Re: The Shed 'O Pain
 
3/31/21
Bouldered at Rock Mill with Kent

4/1/21
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#
KB Windmill x 5 reps each arm
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
rear foot elevated split squat 25# DBs
One Arm Floor Press 53, 62, 70#
Neutral Grip Pull Up +20#

Rogue Echo Bike
Reverse Tabata
10/20 x 8 sets
33 calories

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#
5 ring muscle ups

Back started acting up a bit. We'll see what the next few days bring.

Tim Babcock 04-04-2021 08:15 AM

Re: The Shed 'O Pain
 
4/3/21
Bouldered at Rock Mill with Kent

4/4/21
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#
Kneeling KB Windmill x 5 reps each arm
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
30 seconds rest
Kettlebell Press x 6 reps 35s
30 seconds rest
TRX Inverted Row x 6 reps +25#
30 seconds rest

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:11

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#
5 ring muscle ups

[url]https://youtu.be/wjYNzITBDqg[/url] WFS

Tim Babcock 04-07-2021 03:15 PM

Re: The Shed 'O Pain
 
Yesterday 4/6/21
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
2, 2, 2, 2, 2 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 5 kettlebell Swings 0-1 88#
1-2 5 kettlebell Swings 1-2
Rest 2-3
3-4 3 ring dips
4-5 3 ring dips
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#

Today 4/7/21
3 problems
5 kb windmills each arm 35#
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. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9 20#
2. 3 finger (RPTC): 3 sets of 3-6-9
3. Full Crimp 3 sets of 3-6-9 -25#

Worked in:
10 sets of 10 pushups
Deep Squat Holds

Tim Babcock 04-08-2021 03:12 PM

Re: The Shed 'O Pain
 
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

3 sets of:
8 Goblet Squats 60# DB
30 seconds
8 KB Press 40# DBs -hard
30 seconds
8 Neutral Grip Pull Ups
30 seconds

10 minutes:
Rogue Echo Bike
3.76
119 calories
Maintained 60-62 rpm

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#

Tim Babcock 04-11-2021 07:27 AM

Re: The Shed 'O Pain
 
4/10/21
Bouldered at Rock Mill with Kent.

4/11/21
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#
Kneeling KB Windmill x 5 reps each arm
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
Trap-bar Deadlift 185, 205, 225# (1 w/245, 1 w/275# at the end)
One-Armed KB Press 53, 62, 70#
TRX Inverted Row +50 Sandbag

Rogue Echo Bike x 15 calories
Farmerís Walk + Waiters Walk around Shed 35 up + 53 down (switch arms and direction each round)
4 rounds
9:11

Banded Hip Stretches
5 ring muscle ups
4 sets of 25 Reverse Hypers 160#

Tim Babcock 04-13-2021 02:55 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
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
1 ring muscle up
1 ring muscle up
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#

Tim Babcock 04-14-2021 02:56 PM

Re: The Shed 'O Pain
 
3 problems
Push ups 15, 20, 20 reps
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. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9 20#
2. 3 finger (RPTC): 3 sets of 3-6-9 20#
3. Full Crimp 3 sets of 3-6-9 -25#

Worked in:
5 sets of 8 ab wheel roll outs
Deep Squat Holds

Tim Babcock 04-15-2021 05:09 PM

Re: The Shed 'O Pain
 
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

2-3-5-2-3-5-2-3
Goblet Squats 60# DB + 20# vest
Dips
Pronated Grip Pull Ups +10#

20 double unders
Rogue Echo Bike x 10 calories
5 rounds
7:50

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#

Tim Babcock 04-19-2021 02:58 PM

Re: The Shed 'O Pain
 
New River trip over the weekend with Lisa, Kent, and Jason. Fun trip. Highlights include Tongulation and Bubba on a Landscape.

Today 4/19/21
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#

Quick and the Dead
0-1 7 kettlebell Swings 0-1 88#
1-2 7 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

Banded Hip Stretches
4 sets of 25 Reverse Hypers 160#

Tim Babcock 04-21-2021 03:57 PM

Re: The Shed 'O Pain
 
3 problems
Push ups 10, 20, 20
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 1 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 4 sets of 3-6-9 20#
2. 3 finger (RPTC): 4 sets of 3-6-9
3. Full Crimp 4 sets of 3-6-9 -25#

5 sets of 8 ab wheel roll outs
Deep Squat Holds

Tim Babcock 04-22-2021 02:58 PM

Re: The Shed 'O Pain
 
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

2-3-5-2-3-5-2-3
Trapbar Deadlift 225#
KB Press 35# KBs
Neutral Grip Pull Up +10, 20, 30#

Rogue Echo Bike
(20 seconds work + 40 seconds rest) x 10 rounds
78 Calories
1.73 miles

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 04-25-2021 07:04 AM

Re: The Shed 'O Pain
 
Yesterday
4/24/21
Bouldered at Rock Mill with Kent. Really good day. 4 blues, 2 oranges, and 2 whites. One of the whites was pretty easy. The other one was small crimps and beta intensive footwork. My strengths.

Today
4/25/21
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#
Kneeling KB Windmill x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

6 sets of:
Front Squat x4 95#
30 seconds
Dips x 4
30 seconds
TRX Rows x 4 +50# sandbag
30 seconds

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:50

Banded Hip Stretches
5 ring muscle ups
4 sets of 15 Reverse Hypers 210#

Tim Babcock 04-27-2021 02:54 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
3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 8 kettlebell Swings 0-1 88#
1-2 8 kettlebell Swings 1-2
Rest 2-3
10 push ups
10 push ups
Rest 5-6
5 times through
Worked in 5 sets of 20 Flexbar Wrist Extensions

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Finished up with a few cartwheels in the yard. Nice day.

Tim Babcock 04-28-2021 03:07 PM

Re: The Shed 'O Pain
 
3 problems
Push ups 15, 20, 15
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 4 sets of 3-6-9 20#
2. 3 finger (RPTC): 4 sets of 3-6-9
3. Full Crimp 4 sets of 3-6-9 -25#

Worked in:
3 sets of 10 ab wheel roll outs
3 sets of 20 bird dogs
3 sets of 30 second side plank hold each side
Deep Squat Holds
balance training

Tim Babcock 04-29-2021 03:26 PM

Re: The Shed 'O Pain
 
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 40#
Neutral Grip Pull ups x 5 reps 0, 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
2 rounds

8 sets of:
Trapbar Deadlift 225# x 3 reps
30-60 seconds
KB Press 35-45# x 3 reps
30-60 seconds
Neutral Grip Pull Ups x 3 reps +20#
30-60 seconds

Rogue Echo Bike
10 calories :35
20 calories 2:45
30 calories 5:47
20 calories 8:10
10 calories 9:41
1 minute rest between efforts

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 05-02-2021 06:56 AM

Re: The Shed 'O Pain
 
Friday
4/30/21
Bouldered at Rock Mill with Kent and Ryan. No new set problems. Got an additional blue and white problem.

Today
5/2/21
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#
Kneeling KB Windmill x 5 reps each arm
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 60# DB
30 seconds
KB Bench Press 53s x 8
30 seconds
TRX Rows x 8
30 seconds

Rogue Echo Bike x 15 calories
Farmerís Walk around perimeter of backyard 200í 2-53# KBs
4 rounds
10:10

Banded Hip Stretches
5 ring muscle ups
4 sets of 15 Reverse Hypers 210#

Tim Babcock 05-04-2021 03:08 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
3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 9 kettlebell Swings 0-1 88#
1-2 9 kettlebell Swings 1-2
Rest 2-3
3-4 3 dips
4-5 3 dips
Rest 5-6
5 rounds

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 05-05-2021 03:03 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 3, Workout 1 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 5 sets of 3-6-9 20#
2. 3 finger (RPTC): 5 sets of 3-6-9
3. Full Crimp 5 sets of 3-6-9 -25#

Worked in:
3 sets of 10 ab wheel roll outs
3 sets of 20 bird dogs
3 sets of 30 second side plank hold each side
Deep Squat Holds
balance training

Tim Babcock 05-06-2021 03:05 PM

Re: The Shed 'O Pain
 
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 40#
Neutral Grip Pull ups x 5 reps 0, 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:
Trapbar Deadlift 225# x 5 reps
30-60 seconds
KB Press 35# x 5 reps
30-60 seconds
Neutral Grip Pull Ups x 5 reps +10#
30-60 seconds

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
50 calories

Banded Hip Stretches
5 Ring Muscle Ups
4 sets of 15 Reverse Hypers 210#

Tim Babcock 05-09-2021 07:29 AM

Re: The Shed 'O Pain
 
Saturday
5/8/21
Bouldered at Rock Mill with Kent. A tough purple problem early took a lot of my energy but I eventually sent.

Today
5/9/21
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#
Kneeling KB Windmill x 5 reps each arm
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
Double KB Front Squat 35s, 44s, 44s
One-Armed Floor Press 62, 62, 70#
TRX Row +50#

Rogue Echo Bike
2 miles for time:
5:01

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 05-10-2021 03:58 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
3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 5 kettlebell Swings 0-1 88#
1-2 5 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up
4-5 1 ring muscle up
Rest 5-6
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 210#

Tim Babcock 05-12-2021 03:00 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 3, Workout 2 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 5 sets of 3-6-9 20#
2. 3 finger (RPTC): 5 sets of 3-6-9
3. Full Crimp 5 sets of 3-6-9 -25#

Worked in:
3 sets of 5 KB Windmills each arm 35#
3 sets of 10 ab wheel roll outs
10 sets of 10 band pull aparts
Deep Squat Holds
balance training

Tim Babcock 05-13-2021 03:56 PM

Re: The Shed 'O Pain
 
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 40#
Neutral Grip Pull ups x 5 reps 0, 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 205# x 8 reps
60 seconds
KB Press 35# x 8 reps
60 seconds
Neutral Grip Pull Ups x 8 reps
60 seconds

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 05-16-2021 12:09 PM

Re: The Shed 'O Pain
 
Saturday
5/15/21
Bouldered at Rock Mill with Kent. Pretty good day. I would have liked to have been at the New but it wasnít in the cards.

Today
5/16/21
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#
Kneeling KB Windmill x 5 reps each arm
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) DB 40#
60 seconds
Barbell Floor Press x 5 reps 115, 115, 135, 135, 135#
60 seconds
TRX Inverted Rows x 5 reps +25
60 seconds

ďLucky SevensĒ
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps
7 Burpees
7 Kettlebell Swings (24 kg)
5 rounds + 7 reps

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 05-19-2021 04:31 PM

Re: The Shed 'O Pain
 
3 problems
Push ups 15, 20, 15
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 1 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9-12 20#
2. 3 finger (RPTC): 3 sets of 3-6-9-12 20#
3. Full Crimp 3 sets of 3-6-9-12 -25#

Worked in:
3 sets of 5 KB Windmills each arm 35#
3 sets of 10 ab wheel roll outs
Deep Squat Holds
balance training

Tim Babcock 05-20-2021 03:24 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

2-3-5-2-3-5-2-3
Trapbar Deadlift 225#
Unstable KB Military Press 70#
Neutral Grip Pull Ups 10, 20, 30#

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:03

Banded Hip Stretches
5 ring muscle ups
4 sets of 15 Reverse Hypers 210#

Tim Babcock 05-23-2021 07:07 AM

Re: The Shed 'O Pain
 
Saturday
5/22/21
Bouldered at Rock Mill with Kent. Pretty good day. Three blues, three oranges, and one white.

Today
5/23/21
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#
Kneeling KB Windmill x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

6 sets of:
Goblet squats x 4 reps 60# DB + 20# vest
60 seconds
Dips x 4 reps
60 seconds
TRX Inverted Rows x 4 reps +35#
60 seconds

Rogue Echo Bike
10 calories :34
20 calories 2:44
30 calories 5:46
20 calories 8:06
10 calories 9:39
1 minute rest between efforts

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 05-25-2021 03:06 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
3, 3, 2, 2, 1 each arm/35, 44, 53, 62, 70#

Quick and the Dead
0-1 5 kettlebell Swings 0-1 88#
1-2 5 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up
4-5 1 ring muscle up
Rest 5-6
5 rounds
Worked in 5 sets of 20 Flexbar Reverse Wrist Curls

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#

Tim Babcock 05-26-2021 06:41 AM

Re: The Shed 'O Pain
 
3 problems
Push ups 15, 20, 15
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 2 Every 60 seconds
1. half crimp on "Variable Depth Edge Rail": 3 sets of 3-6-9-12 20#
2. 3 finger (RPTC): 3 sets of 3-6-9-12 20#
3. Full Crimp 3 sets of 3-6-9-12 -25#

Worked in:
3 sets of 5 KB Windmills each arm 35#
3 sets of 10 ab wheel roll outs
Deep Squat Holds
balance training

Tim Babcock 05-27-2021 03:28 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

8 sets of:
Trapbar Deadlift 225# x 3 reps
30 seconds rest
One Armed KB Floor Press 53, 62, & 6 sets of 70# x 3 reps
30 seconds rest
Neutral Grip Pull Ups 20# 3 reps
30 seconds rest

Rogue Echo Bike x 15 calories
Farmerís Walk around Shed + fire ring + tree 1 72# + 1 62# KB Switch arms for each round
4 rounds
9:18

Banded Hip Stretches
4 sets of 15 Reverse Hypers 210#


All times are GMT -7. The time now is 09:17 AM.


CrossFit is a registered trademark of CrossFit Inc.