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

Tim Babcock 10-20-2022 02:42 PM

Re: The Shed 'O Pain
 
10/17/22
Zone 2 walk on the treadmill. 30 minutes

10/18/22
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

TGUs 2 @ 35, 44, 53, 1 @ 62, 70# each arm

10 Minute EMOM
10 kettlebell swings
1 ring muscle up
10 rounds

Couch stretch
I currently have a bad cold. I could barely talk today.

10/19/22
4 problems
push ups x 10
10 second 2-finger hold
10 pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 1 Every 60 seconds
1. Campus Rung by Door: 3 sets of 3-6-9 0, 10, 20#
2. 2 finger (RPTC): 3 sets of 3-6-9 -35, -25, -15#
3. Full Crimp (RPTC) sets of 3-6-9 -35#

Worked in 10 sets of 10 band pull aparts and deep squat holds. 7 sets of 10 additional push ups.

10/20/22
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#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
Trapbar Deadlift x 1 225# 5 sets
Goblet Squat x 6 reps 60#
60 seconds
KB Press x 6 reps 35#
60 seconds
TRX Inverted Row x 6 reps +25#
60 seconds

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

Tim Babcock 10-23-2022 03:32 PM

Re: The Shed 'O Pain
 
Friday 10/21/22
1.2 mile walk

Saturday 10/22/22
Climbed at Rock Mill Kent and others. Sent 1 new orange and 1 new blue. Made good progress on a black. I haven’t unlocked the last moves.
1.5 mile walk in the evening with Lisa

Sunday 10/23/22
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 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Trapbar Deadlift x 1 225# 5 sets
Alternating Reverse Lunges x 8 reps each leg 25# DBs
60 seconds
Dips x 8 reps
60 seconds
Neutral Grip Pull ups x 8 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
9:36

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

2.2 mile walk in the evening.

Tim Babcock 10-25-2022 03:37 PM

Re: The Shed 'O Pain
 
10/24/22
3 mile walk

10/25/22
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

TGUs 2 @ 35, 44, 53, 62, 70#
5 x 1 trapbar deadlifts 225#

30 Minute EMOM
10 KB Swings 62#
10 chaos push ups
ATG Lunges x 10 reps 35# KB
2 15’ rope ascents
50 single unders
7 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
Couch Stretch
Butterfly Stretch

Tim Babcock 10-27-2022 04:57 PM

Re: The Shed 'O Pain
 
10/26/22
4 problems
push ups x 10
10 second 2-finger hold
10 pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 1, Workout 2 Every 60 seconds
1. Sloper Campus Rung w/dowel 4 sets of 3-6-9 +35#
2. 2 finger (RPTC): 4 sets of 3-6-9 -35#
3. Full Crimp (RPTC) 4 sets of 3-6-9 -35#

Worked in 10 sets of 10 band pull aparts and deep squat holds. 5 sets of 5 dips.

10/27/22
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#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Trapbar Deadlift x 1 225# 5 sets
Goblet Squat x 8 reps 60#
60 seconds
KB Press x 8 reps 35#
60 seconds
TRX Inverted Row x 8 reps +10#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:30

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

Tim Babcock 10-30-2022 04:43 PM

Re: The Shed 'O Pain
 
Saturday 10/29/22
Climbed at Rock Mill Kent and Jeff. One new purple and blue.

Sunday 10/30/22
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 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35#
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 1 225# 5 sets
Double KB Front Squat x 3 reps
30 seconds
Single DB Bench Press x 3 reps each arm
30 seconds
Neutral Grip Pull ups x 3 reps +20#
30 seconds

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
14:59

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

Tim Babcock 10-31-2022 04:56 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

TGUs 2 @ 35, 44, 53, 62, 70#
3 x 1 trapbar deadlifts 225#

30 Minute EMOM
10 KB Swings 70#
5 Dips
Alternating Jumping Lunges x 12 reps
2 15’ rope ascents
50 single unders
8 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
Banded Hip Stretch
Couch Stretch

Tim Babcock 11-06-2022 08:03 AM

Re: The Shed 'O Pain
 
11/4/22
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#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Trapbar Deadlift x 1 225# (5 sets)
VMO Goblet Squats x 8 reps 40, 40, 53#
60 seconds
Banded KB Press x 8 reps 35#
60 seconds
Neutral Grip Pull Ups x 8 reps
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:52

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

Ice Barrel 1.5 min
52 degrees

11/5/22
Climbed at Rock Mill with Kent and Randy. Two new blues and one new orange.
1.5 mile walk in the evening.

11/6/22 Sunday
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#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills x 5 reps each side 35#
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 x 1 225# 5 sets
ATG Split Squat x 5 reps each leg 35, 35, 40, 40, 45#
60 seconds
Single Floor Press x 5 reps each arm 53, 53, 62, 62, 62#
60 seconds
TRX Inverted Row x 5 reps +25#
60 seconds

Rogue Echo Bike x 10 minutes
3.74 miles, 121 calories, Average Watts: 247

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

Ice Barrel 2 min
55 degrees

Tim Babcock 11-09-2022 04:10 PM

Re: The Shed 'O Pain
 
Monday 11/7/22
45 minute Zone 2 Treadmill Walk

Tuesday 11/8/22
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

TGUs 2 @ 35, 44, 53, 62, 70#
5 x 1 trapbar deadlifts 225#

30 Minute EMOM
10 KB Swings 70#
5 Dips
6 VMO Goblet Squats
2 15’ rope ascents
50 single unders
8 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
Banded Hip Stretch
Couch Stretch

Wednesday, 11/9/22
3 problems
push ups x 15, 20, 15 reps
10 second 2-finger hold
10 pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 60 seconds
1. Sloper Campus Rung w/dowel 4 sets of 3-6-9 +35#
2. 2 finger (RPTC): 4 sets of 3-6-9 -35#
3. Full Crimp (RPTC) 4 sets of 3-6-9 -35#

Worked in 5 additional sets of 10 push ups, 10 sets of 10 band pull-apart, deep squat holds, and handstand holds (against wall).

Tim Babcock 11-10-2022 05:08 PM

Re: The Shed 'O Pain
 
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#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
Trapbar Deadlift x 1 225# (5 sets)
ATG Squat x 6 reps 35, 35, 45, 45#
60 seconds
Alt. KB Press x 6 reps each arm 35#
60 seconds
Neutral Grip Pull Ups x 6 reps +15, +10, +5, 0#
60 seconds

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

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

Ice Barrel 2 min
54 degrees

Tim Babcock 11-13-2022 08:21 AM

Re: The Shed 'O Pain
 
11/12/22
Climbed at Rock Mill with Kent and Jeff. Two new purples, one blue, and one orange. I also sent a purple in the cave that I tried last week. Hard.
1 mile walk on the treadmill in the evening.

11/13/22 Sunday
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#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars x 5 reps each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Trapbar Deadlift x 1 225# 5 sets
DB Goblet Squat x 8 reps 60#
60 seconds
KB Bench Press x 8 reps 53s
60 seconds
TRX Inverted Row x 8 reps +10#
60 seconds

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
14:57

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

Ice Barrel 1.5 min
46 degrees :)


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