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

Tim Babcock 12-17-2019 09:38 AM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict 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 Turkish Get Ups (1 each arm) 35, 44, 53, 62, 70#
5 rounds
I did a half get up with my 88 pounder.

Quick and the Dead
10 kettlebell Swings 0-1 62#
10 kettlebell Swings 1-2
Rest 2-3
1 strict muscle up 3-4
1 strict muscle up 4-5
Rest 5-6
5 times through

Worked in Deep Squat Holds and Hero Pose.

Afterwards I tried a few HSPUs. I haven't done one in awhile and was pleasantly surprised to be able to do a full depth rep.

Tim Babcock 12-18-2019 04:05 PM

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

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 45 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 5 sets of 3-6-9 15#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -10#
3. Rock Prodigy Forge Wide Pinch 5 sets of 3-6-9 -10#

Tim Babcock 12-19-2019 04:19 PM

Re: The Shed 'O Pain
 
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

Quick and the Dead
10 kettlebell Snatches R 0-1 35#
10 kettlebell Snatches L 1-2 35#
Rest 2-3
3 ring dips 3-4
3 ring dips 4-5
Rest 5-6
5 times through

Deep squat holds and hero pose worked in.

Tim Babcock 12-24-2019 10:01 AM

Re: The Shed 'O Pain
 
Friday morning (12/20/19) is was sitting on my bed getting ready for school. I sneezed and my back felt like someone shoved a knife into it. I hobbled through the day. Saturday I went bouldering and very carefully tried to loosen up my back. It felt okay and I had an ok session. Saturday night I couldn't sleep much and every time I moved it felt like the knife was back. Sunday I stayed home and did some exercises I found online. It felt better Sunday night. Monday morning I got into the chiropractor. He did an assessment and took x-rays. Spacing was decent on discs except for the bottom one. He also said I have some degeneration in my right hip. It has been hurting off and on for the last few years. Later, Lisa and I went shopping and went to the Cavs game. My back felt was feeling better. Today I got a workout in.

Warmed up by completing some back exercises.

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25# DB (limited ROM)
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Arm Bars x 4 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
Reverse Wrist Curl
3 rounds

2-3-5-2-3-5-2-3
KB Deadlift 53, 70, 70# (limited ROM)
Neutral Grip Pull Up 0, 10, 20#
KB Floor Press 53, 62, 62#

Rogue Echo Bike
For Time:
10 calories :37
20 calories 2:47
30 calories 5:50
20 calories 8:17
10 calories 9:54
Rest 1 minute between efforts.

Shin box progressions
30/30 hang from rings for 5 minutes.

My back is feeling better. Hopefully it will continue to do so.

Tim Babcock 12-25-2019 09:23 AM

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

Hangboard Ladder Training (Rock Prodigy Forge)
Week 4, Workout 1 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 5 sets of 3-6-9-12 15#
2. Small 2 finger (RPTC): 5 sets of 3-6-9-12 -10#
3. Rock Prodigy Forge Wide Pinch 5 sets of 3-6-9-12 -10#

Worked in a few mobility exercises. Back is feeling better. More capable every day.

Tim Babcock 12-26-2019 08:17 AM

Re: The Shed 'O Pain
 
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

2 Turkish Get Ups (1 each arm) 35, 44, 53, 62, 70#
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1 44#
10 kettlebell Swings 1-2
Rest 2-3
1 strict muscle up 3-4
1 strict muscle up 4-5
Rest 5-6
5 times through

Worked in Hero Pose. Did one HSPU to complete workout.
Back is feeling much better. I lowered the weight on the swings.

Tim Babcock 12-29-2019 09:21 AM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict 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 Turkish Get Ups (1 each arm) 35, 44, 53, 62,70#
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1 44#
10 kettlebell Swings 1-2
Rest 2-3
3 dips 3-4
3 dips 4-5
Rest 5-6
5 times through

1 ring muscle up
Hip Mobility Sequence
5 rounds

[url]https://www.youtube.com/watch?v=LxW6FZiz2H8[/url]
WFS

Tim Babcock 12-30-2019 10:14 AM

Re: The Shed 'O Pain
 
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

2-3-5-2-3-5-2-3
Landmine Goblet Squat 45# Barbell + 45, 55, 65#
Neutral Grip Pull-up 10, 15, 20#
One-armed Floor Press 53, 62, 62#

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
52 calories-New PR

1 strict ring muscle up 0, 0, 0, 8, 8#
Barbell Wrist Roller with Hanging Kettlebell
Interior Rotation Hip Stretch, Deep Squat Hold
5 rounds

Tim Babcock 01-01-2020 09:37 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Kent and Jason.

Today (1/1/20)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Arm Bars x 3 each arm 35, 44, 53#
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2 Turkish Get Ups (1 each arm) 44, 53, 62, 70, 88#
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
1 ring muscle up 3-4
1 ring muscle up 4-5
Rest 5-6
3 times through

Tim Babcock 01-02-2020 09:33 AM

Re: The Shed 'O Pain
 
Warm Up
Crocodile Breathing
Off Knees Quadruped Neck Nods*
90/90 Hip Switch
Foot Elevated SL Glute Bridge
Open Half Kneeling Ankle Mob
Heel Sit Quadruped T-Spine Overhead Reach on Roller
Off Knees Quadruped Rock to Squat*

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 pronators

2-3-5-2-3-5-2-3
Trapbar Deadlift 155#
Campus Board x 1 lap
KB Press 35#

Shin box progressions
30/30 hang from rings for 5 minutes.


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