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

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


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