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

Tim Babcock 08-04-2021 07:41 AM

Re: The Shed 'O Pain
 
8/1-8/3
New River trip with Jason. Great trip. Weather was excellent for August.
We climbed at Endless on Sunday, Summersville on Monday, and Junkyard on Tuesday. Some highlight climbs were Símore Energy 11c, Satisfaction Guaranteed 11a/b, and Seven Minutes of Heaven 12a

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, 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
10 push ups
10 push ups
Rest 5-6
5 rounds

Banded Hip Stretches
5 ring muscle ups
3 sets of 15 Reverse Hypers 90#

Tim Babcock 08-06-2021 07:34 AM

Re: The Shed 'O Pain
 
Yesterday
Climbed at Rock Mill with Kent. Got the orange I was working on the last time.

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: 6 ea
Toe Touch Squat to Stand: 8

30 Minuite EMOM
Kettlebell Swings x 12 reps 53#
1 15í Rope Ascent
15 Push Ups
6 Goblet Squats 53#
25 double unders
6 Ab Wheel Roll Outs
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 90#
Vaulting over Box Variations - I tried a few of these. The guy makes it look so easy, itís not.
Link [url]https://www.instagram.com/reel/CSJ-VPMHb4Y/?utm_medium=copy_link[/url]
WFS

Tim Babcock 08-08-2021 09:07 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered with Kent and Ryan at Rock Mill. One new blue.

Today (8/8/21)
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 Windmill x 5 reps each arm 35#
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 Kickstand Deadlift 145, 165, 185#
Bridge bench press 115, 125, 135#
Pull Up +10, 10, 20

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
8:12

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 x 20 Flexbar Wrist Extensions

Tim Babcock 08-10-2021 07:25 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
2, 2, 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
10 push ups
10 push ups
Rest 5-6
5 rounds

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 08-12-2021 08:16 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered with Kent and Ryan at Rock Mill. Two new blues and oranges.

Today (8/12/21)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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 Windmill 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

2-3-5-2-3-5-2-3
Alt Reverse Lunges 2 25# DBs (each leg)
Half Kneeling KB Presses 35, 35, 45#
TRX Inverted Row +50# Sandbag

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

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 x 20 Flexbar Wrist Extensions

Tim Babcock 08-13-2021 07:21 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: 6 ea
Toe Touch Squat to Stand: 8

30 Minuite EMOM
Kettlebell Swings x 10 reps 62#
2 15í Rope Ascents
15 Push Ups
5 Goblet Squats 60# DB
25 double unders
6 Ab Wheel Roll Outs
5 rounds

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

Tim Babcock 08-15-2021 08:11 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered with Kent and Ryan at Rock Mill. One new orange.

Today (8/15/21)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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#
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 185, 195, 205, 215# (2 sets each weight)
30 seconds
Dips x 3 reps
30 seconds
Pull Ups x 3 reps +20#
30 seconds

Rogue Echo Bike x 15 calories
Farmerís Walk around Shed + fire ring + tree (70 & 62# KBs. One lap. Switch every round.)
4 rounds
8:30 (last time was 9:23)

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 x 20 Flexbar Wrist Extensions

Tim Babcock 08-18-2021 07:34 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Kent. I sent the white I have been working on.

Today (8/18/21)
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, 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
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
5 ring muscle ups
3 sets of 15 Reverse Hypers 120#

Tim Babcock 08-19-2021 07:59 AM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Monster Walks with 2 Mini-Bands
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#
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:
Goblet Squat x 8 reps 60# DB
60 seconds
Half Kneeling KB Press x 8 reps each arm 35#
60 seconds
TRX Inverted Row x 8 reps
60 seconds

Rogue Echo Bike
10 sets of 10 calories with 1 minute rest between
30, 31, 32, 31, 31, 31, 33, 31, 32, 32 seconds
Total time including rests 14:28
Felt tough.

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#

Tim Babcock 08-20-2021 06:50 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: 6 ea
Toe Touch Squat to Stand: 8

30 Minuite EMOM
Kettlebell Swings x 10 reps 62#
2 15í Rope Ascents
15 Push Ups
5 Goblet Squats 60# DB
25 double unders
6 Ab Wheel Roll Outs
5 rounds

A few Hip Stretches
A few Candlesticks


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