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

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#


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