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

Tim Babcock 07-04-2020 07:17 AM

Re: The Shed 'O Pain
 
July 3, 2020
Climbed at Shaker Rocks with Kent and Ryan. Lisa belayed.

July 4, 2020
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

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
10 Pronators

2-3-5-2-3-5-2-3
Single Leg Deadlift 25, 30, 40#
Exercise Ball Bench Press 53# KBs
Neutral Grip Inverted Row 10, 20, 30#

Rogue Echo Bike
Reverse Tabata Protocol
35 calories

Banded Hip Stretches

Tim Babcock 07-05-2020 08:06 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
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#
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

3 sets of:
Assisted Skater Squat x 8 reps each leg
60 seconds rest
KB Press x 8 reps 35# KBs
60 seconds rest
Neutral Grip Pull Ups x 8 reps
60 seconds rest

Rogue Echo Bike/10 Calories
Single Arm Carry Around Building/Switch arm and Repeat 60# DB
5 rounds
12:25

10 MED BALL LATERAL SHOT PUT (5 each side) 20# med ball

Banded hip stretches

Tim Babcock 07-07-2020 07:55 AM

Re: The Shed 'O Pain
 
July 6, 2020
Bouldered at Rock Mill.

July 7, 2020
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
10 Pronators

5 sets of:
Rear Foot Elevated Dumbbell Romanian Deadlift x 5 each leg 25, 25, 25, 30, 30# DBs
60 seconds rest
One-armed DB Bench Press x 5 reps each arm 60# DB
60 seconds rest
Ring Rows x 5 reps +10#
60 seconds rest

10 Minute EMOM 35# KBs
3 Double Kettlebell Swings
1 Double Kettlebell Press
2 Double Kettlebell Front Squats

Banded Hip Stretches

Tim Babcock 07-08-2020 08:44 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
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#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
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

4 sets of:
Assisted Skater Squat x 6 reps each leg
60 seconds rest
3 ring muscle ups (one at a time)
60 seconds rest
Ab Wheel Roll Out x 8 reps
60 seconds rest

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:35

Banded hip stretches

Tim Babcock 07-10-2020 07:56 PM

Re: The Shed 'O Pain
 
July 9, 2020
Bouldered at Rock Mill.

July 10, 2020
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
10 Pronators

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

Worked in 5 sets of 20 Flexbar wrist extensions
Deep Squat Hold

Rogue Echo Bike
2 miles for time: 4:59

Banded Hip Stretches

Tim Babcock 07-20-2020 09:26 AM

Re: The Shed 'O Pain
 
July 10-19th
My wife and I took a trip to Lander, Wyoming. Lander has many world class climbing areas. I climbed Monday, Wednesday and Friday at Wild Iris. We climbed at the OK Corral area. I climbed around 20 routes altogether. Mostly 10s and a few 11s. I got on one 12 on top rope and didnít do very well. By Friday I was beginning to trust my feet and feeling very comfortable on the rock. I would have loved to stay another week. My back did much better this trip and my toes didnít hurt from my climbing shoes.
On Tuesday we visited The Grand Tetons and on Thursday we visited Yellowstone. The Grand Tetons are some of the most beautiful mountains I have ever seen. We took a hike and avoided the crowds. We saw a few of the major attractions at Yellowstone such as Old Faithful and the Grand Prismatic Spring. We just scratched the surface of Yellowstone and am looking forward to seeing the more remote areas of the Park. Unfortunately it was somewhat busy and actually wore masks outside near the bigger crowds. Everyone was conscientious and maintained social distancing and wore masks.
I had a great time and so did Lisa.

Today (7/20/20)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip-flexor Activation with Mini-Band
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#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
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

2-3-5-2-3-5-2-3
Banded KB Deadlift 88# KB
One-armed KB Floor Press 53, 62, 62#
Pronated Grip Pull Up 20# vest

Rogue Echo Bike x 10 calories
Farmerís Walk around Shed + fire ring + tree 2-53# KBs
5 rounds
9:53

Banded hip stretches
Worked in 5 ring muscle ups. One with a 8# med ball.

Tim Babcock 07-21-2020 07:35 AM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

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
10 Pronators

2-3-5-2-3-5-2-3
Barbell Front Squat 65, 75, 85#
KB Press 35# KBs
Inverted Ring Row + 20#

21-15-9
KB Swings 53#
Push Ups
3:34

Banded Hip Stretches

Tim Babcock 07-23-2020 08:28 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Norm and Kent. 1 white, 2 blue, 3 purple. Fun.

Today (7/23/20)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip-flexor Activation with Mini-Band
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#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
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

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

Worked in 5 sets of 20 Flexbar wrist extensions
Deep Squat Hold

Banded Hip Stretches

Tim Babcock 07-24-2020 07:28 AM

Re: The Shed 'O Pain
 
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

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
10 Pronators

5 sets of:
Goblet Squats x 5 reps 60# DB
60 seconds rest
KB Bench Press x 5 reps 53# KBs
60 seconds rest
Neutral Grip Pull Ups x 5 reps 20, 15, 10, 5, 0#
60 seconds rest

Rogue Echo Bike-15 calories
Single Arm Carry Around Building/Switch arm and Repeat 72# KB
4 rounds
12:38

Banded Hip Stretches

Tim Babcock 07-26-2020 09:14 AM

Re: The Shed 'O Pain
 
Yesterday
Bouldered at Rock Mill with Kent. Didnít send much new. A couple of purples. Repeated several problems from Wednesday.

Today (7/26/20)
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip-flexor Activation with Mini-Band
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#
Strict 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

8 sets of:
Kickstand Trapbar Deadlift x 3 reps each leg 4 sets at 145 and 4 sets at 165#
30 seconds rest
KB Press x 3 reps 4 sets at 35 and 4 sets at 44# KBs
30 seconds rest
Supinated Pull up x 3 reps + 20#
30 seconds rest

Echo Bike
(12 seconds work + 48 seconds rest) x 10
60 calories

Banded Hip Stretches
Worked in 5 ring muscle ups


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