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

Tim Babcock 03-31-2022 03:29 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

6 sets of:
Alternating Reverse Lunges x 8 reps (4 each leg)
30 seconds rest
Half Kneeling KB press x 4 reps each arm 35, 35, 35, 45, 45, 45
30 seconds rest
Inverted TRX Rows x 4 reps +45#
30 seconds rest

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree (2-53# KBs)
5 rounds
8:15

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

Tim Babcock 04-03-2022 07:25 AM

Re: The Shed 'O Pain
 
Yesterday 4/2/22
Climbed at Rock Mill with Kent, Justin, and Randy. Sent the three new purples quickly. Then sent two new blues (one was a flash) and a new orange. Sent all three problems on the new slab wall. Another good day.

4/3/22
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

3 sets:
Trapbar Deadlift x 8 reps 205#
60 seconds rest
KB Bench Press x 8 reps 53s
60 seconds rest
Neutral Grip Pull ups x 8 reps
60 seconds rest

Rogue Echo Bike
15 calories
Farmerís Walk 2 laps around Shed 62 & 53# KBs (switch directions and arms for each lap).
4 Rounds
11:22

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 04-05-2022 03:08 PM

Re: The Shed 'O Pain
 
Yesterday
Zone 2 treadmill walk
45 minutes @ 4.0 mph @ 5-6% incline
Get heart rate around 125 bpm

Today (4/5/22)
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

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 campus board lap (large sloper)
8 20Ē Box Jumps
8 ab wheel roll outs
5 rounds

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

Tim Babcock 04-06-2022 03:05 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 2, Workout 1 Every 60 seconds
1. open crimp on Sloper on campus board: 4 sets of 3-6-9 +35#
2. 2 finger (RPTC): 4 sets of 3-6-9 -10#
3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 4 sets of 3-6-9 +5#

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

Tim Babcock 04-07-2022 03:07 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:
DB Goblet Squat x 8 reps 60#
60 seconds rest
BB Floor press x 8 reps 115#
60 seconds rest
Inverted TRX Rows x 8 reps 15#
60 seconds rest

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree (53 & 62# KBs)
5 rounds
8:48

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
3 - 30 second handstand holds (against wall)

Tim Babcock 04-10-2022 01:14 PM

Re: The Shed 'O Pain
 
Friday 4/8/22
Zone 2 treadmill walk
45 minutes @ 4.0 mph @ 5-6% incline
Get heart rate around 125 bpm

Saturday 4/9/22
Bouldered at Rock Mill with Kent and Jeff. Another fun day. Climbed decently. Two new purples, one blue, and one orange.

Sunday 4/10/22
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:
Trapbar Deadlift x 6 reps 205#
60 seconds rest
One-arm Half Kneeling KB Press x 6 reps 35#
60 seconds rest
Pull ups/Chin ups x 6 reps
60 seconds rest

Rogue Echo Bike x 15 calories
Farmerís Walk around Shed + fire ring + tree (70 & 62# KBs)
4 rounds
9:20


Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#

Tim Babcock 04-12-2022 03:01 PM

Re: The Shed 'O Pain
 
Yesterday
Zone 2 treadmill walk
45 minutes @ 4.0 mph @ 6% incline
Average heart rate around 125 bpm

Today (4/12/22)
3 problems
10 Push ups
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. open crimp on Sloper on campus board: 4 sets of 3-6-9 +35#
2. 2 finger (RPTC): 4 sets of 3-6-9 -10#
3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 4 sets of 3-6-9 +5#

Worked in:
5 sets of 5 Hip Extensions w10# plate held at chest
10 sets of 10 band pull aparts
Deep squat holds

Tim Babcock 04-13-2022 03:47 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 70#
16 Push ups
8 Goblet VMO Squats w/slant board 40#
1 campus board lap (large sloper) 2 laps on 3rd round
8 20Ē Box Jumps
8 ab wheel roll outs
5 rounds

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

Tim Babcock 04-17-2022 03:33 PM

Re: The Shed 'O Pain
 
Friday and Saturday (4/15-16)
New River trip with Lisa and Mary. Stayed in a really nice AirBnB. We all hiked Endless Trail Friday evening and Long Point Trail on Sunday morning. On Friday I climbed with Justin, Christian, and Dan at Cotton Top. Saturday I climbed with Balint, Denise, and Randy at Bubba. Definitely rusty but did several moderates and figured out a tricky 11c that I want to go back and redpoint. Super trip with very nice weather.


After driving home today. (4/17/22)
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

10 TGUS @ 53#

100 kettlebell swings (10 EMOM) 53#

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

Tim Babcock 04-18-2022 08:39 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 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

2-3-5-2-3-5-2-3
Trapbar Deadlift 205, 215, 225#
BB Floor Press 115, 125, 135#
Neutral Grip Pull Ups 10, 20, 30#

Rogue Echo Bike
:20 sprint + 1:40 rest
5 rounds
51 calories

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#

Tim Babcock 04-20-2022 03:12 PM

Re: The Shed 'O Pain
 
Yesterday
Zone 2 treadmill walk
45 minutes @ 4.0 mph @ 6% incline
Average heart rate around 125 bpm

Today (4/20/22)
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. open crimp on Sloper on campus board: 5 sets of 3-6-9 +35#
2. 2 finger (RPTC): 5 sets of 3-6-9 -10#
3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 5 sets of 3-6-9 +5#

Worked in:
5 sets of 5 Hip Extensions w25# DB held at chest
10 sets of 10 band pull aparts
7 sets of 10 push ups
Deep squat holds
Roll out IT Band

My Torque Fitness M1 Sled arrived today. Hopefully I can start using it tomorrow.

Tim Babcock 04-21-2022 03:36 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

5 sets:
VMO Goblet Squats x 5 reps 35, 44, 53, 62, 70#
30-60 seconds
Dips x 5 reps
30-60 seconds
TRX Inverted Rows x 5 reps 35#
30-60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
One-armed farmerís Walk (Down sidewalk R + back L
5 rounds
9:49

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

Tim Babcock 04-24-2022 07:13 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Jeff, Randy, and others. A lot of new problems. I did all the new purples excepts one, 2 blues, and 1 orange.
Later at home Lisa and I took a 1.25 mile walk and then pushed the sled up and pulled back 5 times.

Today (4/24/22)
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 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

3 sets of:
Trap Bar Deadlift x 8 reps 195#
30-60 seconds
Half Kneeling KB Press x 8 reps each arm 35#
30-60 seconds
Neutral Grip Pull-ups x 8 reps
30-60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmerís Walk 2-53# KBs (around the house, through the garage and back to the side walk)
4 rounds
10:00

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

Tim Babcock 04-26-2022 04:22 PM

Re: The Shed 'O Pain
 
Yesterday
Zone 2 Echo Bike & treadmill walk
15 minutes on each for a total of 30 minutes

Today (4/26/22)
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

A few TGUs

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

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmerís Walk 2-53# KBs (around the house, through the garage and back to the side walk)
4 rounds
10:25

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

Worked out with Dale Smith this afternoon. We had a good time and a good workout.

Tim Babcock 04-27-2022 04:21 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. open crimp on Sloper on campus board: 5 sets of 3-6-9 +35#
2. 2 finger (RPTC): 5 sets of 3-6-9 -10#
3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 5 sets of 3-6-9 +5#

Worked in:
5 sets of 5 Hip Extensions w25# plate held at chest
10 sets of 10 band pull aparts
7 sets of 10 push ups
Deep squat holds

Tim Babcock 04-28-2022 03:09 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 Bar x 5 reps 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:
Alternating Front Foot Elevated Reverse Lunge 16 reps (8 each leg) 25# DB
60 seconds
Half Kneeling KB Press x 8 reps each arm 35#
60 seconds
Gorilla Row x 8 reps each side 44# KBs
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
20 double unders
5 rounds
9:04

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

Tim Babcock 05-01-2022 08:02 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Kent and Kevin. I did the two new blues and two new purples, and one of the new oranges. I also did the purple from last week I couldnít do. Later at home I mowed the grass and then pushed the sled up and pulled back 5 times.

Today (5/1/22)
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:
Kettlebell Swing x 5 reps 88#
30-60 seconds
One-armed KB Floor Press x 5 reps 53, 53, 62, 62, 62#
30-60 seconds
Neutral Grip Pull-ups x 5 reps 20, 15, 10, 5, 0#
30-60 seconds

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree (2-53# KBs)
5 rounds
8:58

Tim Babcock 05-03-2022 03:36 PM

Re: The Shed 'O Pain
 
Yesterday
Zone 2 treadmill walk 30 minutes
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5

Today (5/3/22)
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

10 TGUs 35, 44, 53, 62, 70 (one each side)
Worked 4 sets of 10 elbow pronators.

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

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

Tim Babcock 05-04-2022 03:37 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 4, Workout 1 Every 60 seconds
1. open crimp on Sloper on campus board: 3 sets of 3-6-9-12 +35#
2. 2 finger (RPTC): 3 sets of 3-6-9-12 -10#
3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 3 sets of 3-6-9-12 +5#

Worked in:
5 sets of 5 dips
10 sets of 10 band pull aparts
Deep squat holds

Tim Babcock 05-05-2022 03:37 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 Bar x 5 reps 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

5 sets of:
ATG Split Squat x 5 reps each leg 20# vest
60 seconds
Half Kneeling KB Press x 5 reps each arm 35, 35, 35, 45, 45#
60 seconds
TRX Inverted Row x 5 reps + 35#
60 seconds

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
53 calories (matches a PR done on 12/31/20)

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

Tim Babcock 05-08-2022 07:18 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Kent, Jeff and Randy. Tough new problems. I sent one new purple and one new orange. Later, at home I took a 1.25 mile walk and did some sled work.

Today (5/8/22)
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
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

6 sets of:
Trapbar Deadlift x 4 reps 205# Afterwards I did one rep @ 265 & 300#
30-60 seconds
One-armed DB Bench Press x 5 reps 53, 60, 60, 60, 60, 60#
30-60 seconds
Alternating Pronated/Supinated Grip Pull-ups x 4 reps 20, 20, 10, 10, 0, 0
30-60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
One-armed farmerís Walk (Down sidewalk R + back L) 70# KB
4 rounds
9:30

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

Tim Babcock 05-10-2022 03:27 PM

Re: The Shed 'O Pain
 
Yesterday
Zone 2 treadmill walk 30 minutes
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5

Today (5/10/22)
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

10 TGUs 35, 44, 53, 62, 70 (one each side)

15 kettlebell swings 53#
5 goblet squats
5 push ups
10 rounds
Roughly 19 minutes

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

Tim Babcock 05-12-2022 06:37 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Kent. I sent one new purple, one blue and one new orange.

Today (5/12/22)
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 Bar x 5 reps 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

6 sets of:
ATG Split Squat x 4 reps each leg 20# in DBs
60 seconds
Half Kneeling KB Press x 4 reps each arm 35, 35, 45, 45, 45, 45#
60 seconds
TRX Inverted Row x 4 reps + 35#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5

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

Tim Babcock 05-15-2022 07:31 AM

Re: The Shed 'O Pain
 
Yesterday
Climbed/Bouldered with Kent, Kevin, and Justin at Shaker Rock.

Today (5/15/22)
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 Bar x 5 reps 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 x 3 reps 225#
60 seconds
One-armed DB Bench Press x 3 reps each side 60#
60 seconds
Pull up/Chin up x 3 reps +20#
60 seconds

Rogue Echo Bike
10 calories :35
20 calories 2:47
30 calories 5:48
20 calories 8:08
10 calories 9:40
1 minute rest between efforts

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

Tim Babcock 05-17-2022 04:34 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#

Kettlebell Swings 53# 20-18-16-14-12-10-8-6-4-2
Goblet Squats 60# DB 10-9-8-7-6-5-4-3-2-1
Push ups 10-9-8-7-6-5-4-3-2-1
15:56

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

Tim Babcock 05-18-2022 05:26 PM

Re: The Shed 'O Pain
 
3 problems
15, 20, 15 Push ups
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. open crimp on Sloper on campus board: 3 sets of 3-6-9-12 +35#
2. 2 finger (RPTC): 3 sets of 3-6-9-12 -10#
3. Half Crimp on RPF (Variable Depth Edge Rail-Index fingers on first bump) 3 sets of 3-6-9-12 +5#
Not feeling strong tonight.

Worked in:
5 sets of 5 Ab Wheel Roll Outs
10 sets of 10 band pull aparts
Deep squat holds
Skater Squat Practice

Tim Babcock 05-19-2022 03:31 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 Bar x 5 reps 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

4 sets of:
Assisted Skater Squats 6 reps each leg
60 seconds
Half Kneeling KB Press x 6 reps each arm
60 seconds
TRX Inverted Row x 6 reps +25#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5

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

Tim Babcock 05-22-2022 07:15 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Kent, Justin, and Kevin. Sent two new purples and blues and one orange. Worked on a white and a black. The black is possible.
Later at home: Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5

Today (5/22/22)
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
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
ATG Split Squat x 5 reps each leg 25# DB
10 Deadlifts 88#
30-60 seconds
Dips x 5 reps
30-60 seconds
Alternating Pronated/Supinated Grip Pull-ups x 5 reps
30-60 seconds

Rogue Echo Bike x 10 calories
Farmers Walk around shed, fire ring, and tree 53# KBs
5 rounds
8:45

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

Tim Babcock 05-24-2022 04:44 PM

Re: The Shed 'O Pain
 
Yesterday
Zone 2 treadmill walk 30 minutes
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5

Today (5/24/22)
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

10 TGUs 62# 4:51
100 kettlebell swings 62# 9:15

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

Tim Babcock 05-26-2022 03:37 PM

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

5 Campus Problems (fun)

Today (5/26/22)
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
10 thoracic bridges
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
ATG Split Squat x 8 reps each leg 25# DB
60 seconds
Half Kneeling KB Press x 8 reps each arm 35#
60 seconds
TRX Inverted Row x 8 reps + 10#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5

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

Tim Babcock 05-29-2022 06:57 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Kent and Randy. Climbed decently. New problems were hard. Tweaked my back a little.
Later at home: Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5

Today (5/29/22)
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 Arm Bars x 5 reps 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

4 sets of:
ATG Split Squat x 6 reps each leg 25, 30, 35, 45#
10 Deadlifts 88#
30-60 seconds
One-armed floor press x 6 reps 53, 53, 62, 62#
30-60 seconds
Supinated Grip Pull-ups x 6 reps
30-60 seconds

Rogue Echo Bike
2 miles for time:
4:55, 73 calories, avg watts: 301, max 355

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

Tim Babcock 05-31-2022 03:32 PM

Re: The Shed 'O Pain
 
Yesterday
2.2 mile walk & 1.25 walk in the evening
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5

Today (5/31/22)
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

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

Kettlebell Swings 53# 20-18-16-14-12-10-8-6-4-2
VMO Goblet Squats 40# DB 10-9-8-7-6-5-4-3-2-1
Push ups 10-9-8-7-6-5-4-3-2-1
18:06 - Hot today!

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

Tim Babcock 06-01-2022 03:16 PM

Re: The Shed 'O Pain
 
3 problems
15, 20, 15 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 +45#
2. 2 finger (RPTC): 3 sets of 3-6-9 -10#
3. Slopey crimp 3 sets of 3-6-9 -35, -25, -15#

Worked in:
10 sets of 10 band pull aparts
Deep squat holds

Tim Babcock 06-02-2022 03:20 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#
Thoracic Bridges x 10
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
ATG Split Squat x 8 reps each leg 35#
8 Trapbar Deadlifts 155#
30-60 seconds
Dips x 8 reps
30-60 seconds
Gorilla Row x 8 reps each arm 2-53# KBs
30-60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5

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

Tim Babcock 06-05-2022 08:17 AM

Re: The Shed 'O Pain
 
Yesterday 6/4/22
Climbed at Cuyahoga Falls with Norm and Nahomi. A new outside area with some potential. Norm and others have put a lot of work into the area. Some good lead routes. Iíll be back.
Later at home: Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5
Kind of a long day.

Today
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, 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

6 sets:
Zombie Squats x 4 reps 45, 55, 65, 75, 85, 95#
30 seconds rest
One-armed DB Bench Press x 4 reps 60#
30 seconds rest
Supinated Grip Pull ups x 4 reps +20, +20, +15, +10, +5, +0
30 seconds rest

Rogue Echo Bike x 10 calories
Farmers Walk around shed, fire ring, and tree 53# KBs
5 rounds
8:08

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

Tim Babcock 06-06-2022 02:43 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

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5

Banded Hip Flexor Stretches
2 sets of 15 Reverse Hypers 120#

Later: 1.5 mile by Lake Erie.

Tim Babcock 06-08-2022 07:55 AM

Re: The Shed 'O Pain
 
Yesterday (6/7/22)
Climb at Rock Mill with Kent and Justin
Later-Walked 1.2 miles and
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5

Today
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 TGUís each side 35, 53, 70#
3 rounds
Kettlebell Rep Ladder 53# (150 total swings) -on the minute
5
5-10
5-10-15
5-10-15-20
5-10-15
5-10
5

KB Press Ladder (3-2-1) x 3, 35, 44, 53#

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#

Tim Babcock 06-09-2022 08:33 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

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

5 sets of:
ATG Split Squat x 5 reps each leg 25, 30, 35, 40, 45#
10 KB Deadlift 88, 88, 88, 98, 98#
30-60 seconds
Dips x 5 reps
30-60 seconds
TRX Inverted Row x 5 reps +45, 25, 25, 25, 25#
30-60 seconds

Rogue Echo Bike
:20 sprint + 1:40 rest
5 rounds
55 calories (51 calories last time)

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

My dad passed away last night. He had a stroke in February and steadily declined. In the end he was suffering so I'm grateful that has ended. My brother and I and our wives were there when he passed. We weren't super close but we had our times. He will be missed. Keep your powder dry, Dad.

Tim Babcock 06-12-2022 08:47 AM

Re: The Shed 'O Pain
 
Friday (6/10/22)
Mowed the grass and then pushed the sled.

Yesterday 6/11/22
Bouldered at Rock Mill with Kent and Randy. A pretty good day. One new blue and two new purples. I also repeated 2 additional blues and several purples. Later I took a 1.5 mile walk.

Today
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#
Arm bars x 5 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:
Rear Foot elevated splint Squat x 8 reps each leg 25, 30, 35#
30 seconds rest
One-armed Floor Press x 8 reps 53##
30 seconds rest
Supinated Grip Pull ups x 8 reps
30 seconds rest

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
14:35

Banded Hip Stretches
2 sets of 15 Reverse Hypers 120#
Elbow Flossing

Iím going to try an ice bath today. Yikes!

Tim Babcock 06-13-2022 08:27 AM

Re: The Shed 'O Pain
 
3.2 mile walk
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk) x 5

Flexbar Wrist Curls x 20
10 pronators
3 rounds

Voodoo Floss for elbows

Second ice bath. 6 minutes.
The first 30 seconds or so are terrible. Not too bad after that.


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