CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 12-03-2019, 04:14 PM   #5001
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,910
Re: The Shed 'O Pain

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 35#
10 pronators

30 minute EMOM
1. 10 Kettlebell Swings 53#
2. 2 ring muscle ups
3. 5 DB Goblet Squats 40#
4. 8 calories on Echo Bike
5. 5 Ab Wheel Roll Outs
6 rounds

Shin box progressions
30/30 hang from rings for 5 minutes.
__________________
53/5'11"/165
  Reply With Quote
Old 12-04-2019, 04:36 PM   #5002
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,910
Re: The Shed 'O Pain

3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang
10 Pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 2 Every 60 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 4 sets of 3-6-9 15#
2. Small 2 finger (RPTC): 4 sets of 3-6-9 -10#
3. Rock Prodigy Forge Wide Pinch 4 sets of 3-6-9 -10#

Worked in:
5 sets of 5 Single arm KB Press 35, 35, 44, 35, 35#
Deep squat holds
__________________
53/5'11"/165
  Reply With Quote
Old 12-05-2019, 04:27 PM   #5003
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,910
Re: The Shed 'O Pain

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
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

2 Turkish Get Ups 53, 62, 70, 70, 70#
Trapbar Deadlift x 1 205, 225, 245, 265, 275# (failed at 275)
5 rounds

21 Kettlebell Swings
7 Strict Pull-Ups
20 Calories on Echo Bike
3 rounds
11:48

Shin box progressions
30/30 hang from rings for 5 minutes.
__________________
53/5'11"/165
  Reply With Quote
Old 12-08-2019, 08:55 AM   #5004
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,910
Re: The Shed 'O Pain

Yesterday
Bouldered at Rock Mill with Jeff and Kent.

Today 12/8/19
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 35#
10 pronators

2 Turkish Get Ups 70#
2 Sumo Deadlifts 185, 205, 205, 205, 205#
5 rounds

BURST CARDIO—INDIVIDUALIZED HIIT “Burst Cardio” is a 20 minute protocol for getting the most out of your workout without overfilling your stress cup. A 20 minute Burst Cardio session: •**Burst up to 90-95% of your predicted max heart rate (HRmax), then stop as soon as you reach it. •**90% HRmax is the requirement, 95% is the goal. •**Recover until your heart rate slows to 70% of HRmax. •**Burst again up to 90-95% of your HRmax.
Heart rate kept between 120-154 bpm.
7 bursts today

Hardy, Dr. Chris; Gallagher, Marty. Strong Medicine: How to Conquer Chronic Disease and Achieve Your Full Athletic Potential (Kindle Locations 8007-8016). Dragon Door Publications. Kindle Edition.

Shin box progressions
30/30 hang from rings for 5 minutes.
__________________
53/5'11"/165
  Reply With Quote
Old 12-09-2019, 04:26 PM   #5005
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,910
Re: The Shed 'O Pain

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
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

30 minute EMOM
1. 8 Kettlebell Swings 70#
2. 8 Ab Wheel Roll Outs
3. 2 15' Rope Ascents
4. 5 ring dips
5. 5 Double Kettlebell Front Squats 35# KBs
6. 5 Kettle Press 35#
5 rounds
__________________
53/5'11"/165
  Reply With Quote
Old 12-10-2019, 04:29 PM   #5006
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,910
Re: The Shed 'O Pain

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 35#
10 pronators

2 Turkish Get Ups (one each arm) 35, 44, 53, 62, 70#
1 Ring muscle up
5 rounds

Quick and the Dead 53# KB
10 kettlebell Swings 0-1
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 deep squat holds and 5 30 second hangs.
__________________
53/5'11"/165
  Reply With Quote
Old 12-11-2019, 04:26 PM   #5007
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,910
Re: The Shed 'O Pain

3 problems
Push ups 15, 20, 15 reps
10 second 2-finger hang
10 Pronators
3 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 45 seconds
1. Open Crimp Hang on Small Campus Rung (sloper side): 5 sets of 3-6-9 15#
2. Small 2 finger (RPTC): 5 sets of 3-6-9 -10#
3. Rock Prodigy Forge Wide Pinch 5 sets of 3-6-9 -10#

Worked in:
Deep squat holds
__________________
53/5'11"/165
  Reply With Quote
Old 12-12-2019, 04:20 PM   #5008
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,910
Re: The Shed 'O Pain

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
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

2 Turkish Get Ups 70#
Sumo Deadlift x 1 205#
5 rounds

Rogue Echo Bike
Tabata Protocol
(20s Work + 10s Rest) x 8 Reps
49 calories

1 ring muscle up 0, 0, 0, 8, 8#
20 Flexbar Wrist Extensions
Deep squat hold
5 rounds
__________________
53/5'11"/165
  Reply With Quote
Old 12-15-2019, 09:11 AM   #5009
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,910
Re: The Shed 'O Pain

Yesterday
Climbed at Shaker with a good group. Did a little top roping and bouldering.

Today 12/15/19
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 35#
10 pronators

2 Turkish Get Ups (2 each arm) 35, 44, 53, 62, 70#
2 Ring muscle ups
5 rounds

Quick and the Dead
10 kettlebell Swings 0-1 53#
10 kettlebell Swings 1-2
Rest 2-3
3 dips 3-4
3 dips 4-5
Rest 5-6
5 times through
__________________
53/5'11"/165
  Reply With Quote
Old 12-16-2019, 03:47 PM   #5010
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,910
Re: The Shed 'O Pain

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Banded Frog Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

BURST CARDIO—INDIVIDUALIZED HIIT “Burst Cardio” is a 20 minute protocol for getting the most out of your workout without overfilling your stress cup. A 20 minute Burst Cardio session: •**Burst up to 90-95% of your predicted max heart rate (HRmax), then stop as soon as you reach it. •**90% HRmax is the requirement, 95% is the goal. •**Recover until your heart rate slows to 70% of HRmax. •**Burst again up to 90-95% of your HRmax.
Heart rate kept between 120-154 bpm.
8 bursts today (one more than last time)

Hardy, Dr. Chris; Gallagher, Marty. Strong Medicine: How to Conquer Chronic Disease and Achieve Your Full Athletic Potential (Kindle Locations 8007-8016). Dragon Door Publications. Kindle Edition.

Shin box progressions
30/30 hang from rings for 5 minutes.
__________________
53/5'11"/165
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
critique my idea for a shed/gym Benji Whitehead Equipment 1 05-28-2008 11:35 AM
The Zone - Cut the fat when trying to shed it? Kieran Hartnett Nutrition 11 02-18-2008 04:50 PM
Coach, Lynne, shed some light please... James Mathers Community 10 05-15-2007 08:34 PM
Trying to Shed some poundage Mike Marin Nutrition 4 04-06-2007 03:28 PM
Has anyone put a pullup bar up in a shed? Steven Manns Equipment 0 07-12-2006 04:44 AM


All times are GMT -7. The time now is 08:16 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.