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

Tim Babcock 04-20-2016 03:33 PM

Re: The Shed 'O Pain
 
2 problems
3 TGUs 35, 45, 53, 62, 71#
10 pronators
5 rounds

Pyramid Hangboard Workout (RPTC)
2 sets each of:
Sloper 20# (22.5# next time)
2-finger -45# (-42.5# next time)
Pinch -45# (-42.5# next time)

Worked in 5 sets of 5 HSPUs

Tim Babcock 04-21-2016 03:50 PM

Re: The Shed 'O Pain
 
10 goblet squats 35, 45, 53#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Five sets of:
Double KB Front Squat x 6 reps 35s, 35s, 53s, 53s, 53# KBs
Rest 60 seconds
Double-Kettlebell Overhead Carry x 100 Meters 35# KBs
Rest 60 seconds

B.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Double-Unders
Minute 2 – 10 Burpees
Minute 3 – 15 Kettlebell Swings 53#
Patience is a must.

5 ring muscle up
0, 0, 8, 8, 20#
[URL="https://www.youtube.com/watch?v=NlmH8FtgnI8"]https://www.youtube.com/watch?v=NlmH8FtgnI8[/URL]
WFS

Tim Babcock 04-22-2016 03:35 PM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

5 rounds of:
0.5 mile Air-Dyne
2 sets of 5 pull ups, 10 push ups, 15 air squats
19:20

Couch Stretch

Tim Babcock 04-25-2016 04:41 PM

Re: The Shed 'O Pain
 
Saturday
Bouldered at Rock Mills with Jeff. Stayed off crimpy problems. Pulley is still healing.

Today
10 goblet squats 35, 45, 53#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

3 deadlifts @ 135 & 185#

A.
Four sets of:
Deadlift x 3 205, 225, 245, 265#
Rest 60 seconds
Push-Ups x 15 reps
Rest 60 seconds
Kettlebell Swings x 15 reps 53, 53, 62, 71#
Rest 60 seconds
Double KB Push Press x 10 reps 35# KBs
Rest 60 seconds
B.
Four rounds for time of:
run 200 m
Wall Ball Shots x 15 reps
8:43

6 strict ring muscle ups
1 strict bar muscle up

Tim Babcock 04-26-2016 04:07 PM

Re: The Shed 'O Pain
 
2 problems
15 push ups
10 pronators
5 rounds

RPTC Hangboard Workout
6 grips @ 2 sets each

Worked in 5 sets of 5 HSPUs.

Finger felt pretty good tonight.

Tim Babcock 04-27-2016 04:00 PM

Re: The Shed 'O Pain
 
Today
10 goblet squats 35, 45, 53#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

Back Squat x 5 reps 155#
Rest 60 seconds
Kipping Pull-ups x 5 reps
Rest 60 seconds

Five sets of:
Kettlebell Swings x 20 reps 35, 45, 53, 62, 71#
Rest 60 seconds
Turkish Get-Up x 2 reps each arm 35, 45, 53, 62, 71#
Rest 60 seconds
Push-ups x 15 reps
Rest 60 seconds
Ab Roll-Outs x 10 reps
Rest 60 seconds

0.5 mile run

Tim Babcock 04-28-2016 04:06 PM

Re: The Shed 'O Pain
 
2 problems
10 pronators
5 rounds

RPTC Hangboard Workout
6 grips @ 2 sets each

Worked in 5 sets of 20 push ups and air squats.

Tim Babcock 04-30-2016 03:43 PM

Re: The Shed 'O Pain
 
Bouldered at Rock Mill with Jeff. Fun.

Later in the Shed-Rice Bucket Routine.

Tim Babcock 05-01-2016 09:52 AM

Re: The Shed 'O Pain
 
10 goblet squats 35, 45, 53#
5 strict pull-ups 0, 10, 20#
5 burpees
shoulder mobilization routine
3 rounds

A.
Three rounds of:
Back Squat x 8 reps 135, 145, 155#
Rest 60 seconds
Dumbbell Bench Press x 8 reps 40#
Rest 60 seconds
V-Ups x 20 reps (these need work)
Rest 60 seconds
B.
Every minute, on the minute, for 15 minutes:
Minute 1: 12 Kettlebell Swings + 6 Goblet Squats 53#
Minute 2: 30 seconds of Air-Dyne 0.15, 0.15, 0.16, 0.17, 0.17
(start the Air-Dyne at 15 seconds into the minute…finishing at 45 seconds)
Minute 3: 6 Strict Neutral Grip Pull-Ups

5 strict ring muscle ups + 2 kipping bar muscle ups

0.85 mile run

Jeffrey Fortuna 05-01-2016 02:32 PM

Re: The Shed 'O Pain
 
Sunday 5/1/2016

Front Squats:
10x 45lbs.
10x 45lbs.
8x 65lbs.
8x 65lbs.
6x 75lbs.
6x 75lbs.
4x 85lbs.
4x 85lbs.
2x 95lbs.
2x 95lbs.

Ring dip pyramid:
1, 2, 3, 4, 5, 4, 3, 2, 1


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