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

Tim Babcock 03-21-2023 03:07 PM

Re: The Shed 'O Pain
 
March 20, 2023
Zone 2 Treadmill Walk 45 minutes
Quick Dip in Ice Barrel 38?

Tuesday, March 21, 2023
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

2 Turkish Get Ups
@ 35, 44, 53, 62, 70#
5 set of 2 trapbar deadlifts 225#

30 Minute EMOM
10 KB Swings 70#
5 Dips
5 goblet squats 60#
2 rope ascents
8 Box Jumps 20?
6 ab wheel roll outs
5 rounds

Couch Stretch
2 sets of 15 Reverse Hypers 120#
Quick Dip in Ice Barrel 40?

Tim Babcock 03-23-2023 03:12 PM

Re: The Shed 'O Pain
 
Wednesday, 3/22/23
3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 2, Workout 2 Every 60 seconds
1. Open crimp on large Campus rung 4 sets of 3-6-9 seconds +45
2. 2-finger pocket 4 sets of 3-6-9 -15#
3. Closed Crimp 4 sets of 3-6-9 -30#

Worked in:
5 additional sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds

Thursday, 3/23/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 35, 35, 45# 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

3 sets of:
Alternating Reverse Lunges x 8 reps each leg 2 25# DBs
60 seconds
Banded One Arm KB presses 35#
60 seconds
TRX Rows x 8 reps +15#
60 seconds

Rogue Echo Bike
10 calories :32
20 calories 2:43
30 calories 5:49
20 calories 8:12
10 calories 9:43
1 minute between efforts

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

Ice Barrel 40? Quick Dip

Tim Babcock 03-26-2023 07:58 AM

Re: The Shed 'O Pain
 
Saturday, March 25, 2023
Bouldered at Rock Mill with Jeff and Randy. Sent the new purples, blues, and one orange. Finished up by doing all the purples but one. Had a nice lunch afterwards with Lisa, Jeff, and Randy.

Sunday, March 26, 2023
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#
KB Wind Mills x 5 reps each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Trapbar Deadlift x 2 225# (5 sets)

4 sets:
KB Goblet Squat x 6 reps 53, 62, 70, 70#
One Armed DB Bench Press x 6 reps 53#
Pronated Grip Pull ups x 6 reps

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

2 sets of 15 Reverse Hypers 120#
Couch Stretch
3 ring muscle ups

Ice Barrel 43 degrees 2 minutes

Tim Babcock 03-28-2023 04:35 PM

Re: The Shed 'O Pain
 
March 27, 2023
Zone 2 Treadmill Walk 45 minutes
Quick Dip in Ice Barrel 38?

Tuesday, March 28, 2023
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

2 Turkish Get Ups
@ 35, 44, 53, 62, 70#
5 set of 2 trapbar deadlifts 225#

30 Minute EMOM
10 KB Swings 70#
5 Dips
5 goblet squats 60#
2 rope ascents
8 Box Jumps 20?
6 ab wheel roll outs
5 rounds

Couch Stretch
2 sets of 15 Reverse Hypers 120#
1 minute in Ice Barrel 45?

Tim Babcock 03-30-2023 03:27 PM

Re: The Shed 'O Pain
 
Wednesday, 3/29/23
3 problems
10 Push ups
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 3, Workout 1 Every 60 seconds
1. Open crimp on large Campus rung 5 sets of 3-6-9 seconds +45
2. 2-finger pocket 5 sets of 3-6-9 -15#
3. Closed Crimp 5 sets of 3-6-9 -30#

Worked in:
7 additional sets of 10 push ups
10 sets of 10 band pull aparts
Deep squat holds

Thursday, 3/30/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 30, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 35, 35, 35# 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:
Alternating Reverse Lunges x 5 reps each leg 2 30# DB
60 seconds
Banded One Arm KB presses x 5reps 35#
60 seconds
TRX Rows x 5 reps +25#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:11

2 sets of 15 Reverse Hypers 120#
Couch Stretch
1 ring muscle up

Ice Barrel 40? Quick Dip

Tim Babcock 04-02-2023 08:06 AM

Re: The Shed 'O Pain
 
Saturday April 1, 2023
Bouldered at Rock Mill with Jeff and Randy. Sent the new purples, blues, and one orange. Finished up by doing several pinks and purples.

Sunday, April 2, 2023
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#
KB Wind Mills x 5 reps each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Worked in 3 sets of 15 reverse hypers 120#

3 sets:
KB Goblet Squat x 8 reps 60# DB
BOSU Ball One armed-KB Bench Press x 8 reps 53#
Pronated/Supinated Grip Pull ups x 4/4 reps

Rogue Echo Bike x 10 calories
Farmer?s Walk around Shed + fire ring + tree (2-44# KBs)
5 rounds
9:50

2 sets of 15 Reverse Hypers 120#
Couch Stretch
2 ring muscle ups

Ice Barrel 54? 3 minutes (relatively balmy)

Tweaked my back trying to deadlift. I was able to slowly work it out and was able to workout. We?ll see how it feels.

Tim Babcock 04-04-2023 07:04 AM

Re: The Shed 'O Pain
 
April 3, 2023
Zone 2 Treadmill Walk 45 minutes
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:29
Ice Barrel 2 minutes 49?

April 4, 2023
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 each arm/35, 44, 53, 62, 70#

30 Minute EMOM
15 KB Swings 53#
15 push ups
5 goblet squats 60#
2 15? rope ascents
8 box jumps 20?
6 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
2 sets of 20 bird dogs
2 sets of 30 second side plank each side

2 minutes in Ice Barrel 49?

Tim Babcock 04-06-2023 07:20 AM

Re: The Shed 'O Pain
 
Wednesday, April 5, 2023
Bouldered at Rock Mill with Justin and others. . Sent the new purples, blues, three orange and a white. Finished up by doing several pinks and purples. Afterwards, I did 15 minutes on a stationary bike. Zone 2ish.

Thursday, April 6, 2023
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#
KB Wind Mills x 5 reps each side 35, 35, 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Worked in 3 sets of 15 reverse hypers 120#

3 sets:
Landmine Goblet Curtsy Squat x 8 reps each leg 15, 25, 25#
Banded one arm press 35# x 8 reps each arm
TRX Row x 8 reps +15#

Rogue Echo Bike x 10 calories
Farmer?s Walk around Shed + fire ring + tree (2-44# KBs)
5 rounds
8:32

2 sets of 15 Reverse Hypers 120#
Couch Stretch
2 sets of 20 bird dogs
2 sets of 30 second side plank each side

Ice Barrel 57ยบ 3 minutes (relatively balmy)

Tim Babcock 04-11-2023 03:35 PM

Re: The Shed 'O Pain
 
April 7-9
New River Trip with Lisa. Climbed with Randy.
Did a few routes on Friday and Saturday and then bouldered on Sunday at Meadow Top. Also did a ton of hiking over the weekend.

April 10, 2023
Zone 2 Treadmill Walk 45 minutes
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:08
Ice Barrel 2 minutes 46?

April 11, 2023
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 each arm/35, 44, 53, 62, 70#
5 sets of 2 Trapbar deadlifts @ 225@

30 Minute EMOM
10 KB Swings 70#
15 push ups
5 goblet squats 60#
8 neutral grip pull ups
8 box jumps 20?
8 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
Couch stretch
Deep Squat Hold

1 minute in Ice Barrel 52?

Tim Babcock 04-13-2023 03:05 PM

Re: The Shed 'O Pain
 
Wednesday, 4/12/23
3 problems
5 upside KB Presses each arm 20#
10 second 2-finger hang
10 pronators each arm
3 rounds

Hangboard Ladder Training
Week 4, Workout 2 Every 60 seconds
1. Open crimp on large Campus rung 5 sets of 3-6-9 seconds +45
2. 2-finger pocket 5 sets of 3-6-9 -15#
3. Closed Crimp 5 sets of 3-6-9 -30#

Worked in:
10 sets of 10 band pull aparts
3 sets of 10 face pulls 30#
Deep squat holds

Thursday, 4/13/23
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmill 35, 35, 35# 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

3 sets of:
Curtsy Squat x 8 reps each leg 50# (2 25# DBs)
60 seconds
Banded One Arm KB presses x 8 reps 35#
60 seconds
TRX Rows x 8 reps +15#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
7:55

2 sets of 15 Reverse Hypers 120#
Couch Stretch
Deep Squat Hold

Ice Barrel 60? Quick Dip


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