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 09-01-2022, 03:22 PM   #5551
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,700
Re: The Shed 'O Pain

8/31/22
3 problems
push ups 15, 20, 15
10 second 2-finger hold
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 1 Every 60 seconds
1. Campus Rung by Door: 4 sets of 3-6-9 +10# (+15 next time)
2. 4 finger (RPTC): 4 sets of 3-6-9 +20# (+35 next time)
3. Full Crimp (RPTC) 2 sets of 3-6-9 -20#

Worked in 10 sets of 10 band pull aparts and deep squat holds. 5 sets of 10 additional push ups.

9/1/22
5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
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:
Trapbar Deadlift x 1 rep 225# x 5 reps
Goblet Squat x 8 reps 60#
30-60 seconds
Banded KB Press x 8 reps 35#
30-60 seconds
TRX Inverted Row x 8 reps +25#
30-60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + backwards length of sidewalk) x 5
8:35

Banded Hip Stretches
3 sets of 15 Reverse Hypers 120#
3 ring muscle ups
8:35

Ice bath
__________________
55/5'11"/165
  Reply With Quote
Old 09-04-2022, 07:58 AM   #5552
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,700
Re: The Shed 'O Pain

Friday 9/2/22
Mowed the yard

Saturday 9/3/22
Climbed at Rock Mill Kent and others. Climbed the three new purples and one new blue. Sent 5 additional blues and even a white.
2 mile walk in the evening.

Sunday 9/4/22
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

5 sets of:
Trapbar Deadlift x 1 225#
Bulgarian Split Squat x 5 reps each leg 25, 25, 30, 30, 40#
60 seconds
One-armed KB Bench Press x 5 reps each arm 53#
60 seconds
Neutral Grip Pull ups x 5 reps +20, 15, 10, 5, 0#
60 seconds

Rogue Echo Bike
10 minutes
120 calories, 3.78 miles

3 sets of 15 Reverse Hypers 120#
Banded Hip Stretches
3 sets of 10 tib raises
3 ring muscle ups
__________________
55/5'11"/165
  Reply With Quote
Old 09-08-2022, 05:52 PM   #5553
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,700
Re: The Shed 'O Pain

9/6/22
3 problems
push ups 15, 20, 15
10 second 2-finger hold
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 1 Every 60 seconds
1. Campus Rung by Door: 4 sets of 3-6-9 0, 5, 10, 15#
2. 4 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, deep squat holds, and 5 sets of 5 dips.

9/8/22
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)
Assisted Skater Squat x 6 reps each side -20#
60 seconds
KB Press x 6 reps 35#
60 seconds
TRX Inverted Row x 6 reps 25#
60 seconds

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
14:37

Hip Stretches
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
__________________
55/5'11"/165
  Reply With Quote
Old 09-11-2022, 08:48 AM   #5554
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,700
Re: The Shed 'O Pain

Friday 9/9/22
1.5 mile walk

Saturday 9/10/22
Climbed at Rock Mill with Kent. Climbed the 2 new purples and one new blue. Also sent the two new oranges. Did several additional blues and one additional orange and one white.
1.5 mile walk in the evening.

Sunday 9/11/22
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# x 5 sets
Heels Elevated Goblet Squat x 3 reps
60 seconds
Weight Added Push ups x 5 reps +50 Sandbag
60 seconds
Neutral Grip Pull ups x 3 +30#
60 seconds

Rogue Echo Bike
* 10 ROUNDS:
* Sprint :30 / Rest :30 70, 70, 70, 70, 70, 71, 72, 73, 74, 75
Last TIme:88 calories, 2.31miles
Today: 96 calories, 2.39 miles

2 sets of 15 Reverse Hypers 120#
Banded Hip Stretches
3 ring muscle ups
__________________
55/5'11"/165
  Reply With Quote
Old 09-13-2022, 03:21 PM   #5555
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,700
Re: The Shed 'O Pain

9/12/22
Zone 2 walk on the treadmill. 45 minutes

9/13/22
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#
5 dips
10 alternating reverse lunges 25# DBs
2 15 rope ascents
50 single unders
6 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
Banded Hip Stretches
3 ring muscle ups
__________________
55/5'11"/165
  Reply With Quote
Old 09-15-2022, 05:35 PM   #5556
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,700
Re: The Shed 'O Pain

9/14/22
3 problems
push ups 15, 20, 15
10 second 2-finger hold
10 pronators
5 rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 3, Workout 1 Every 60 seconds
1. Campus Rung by Door: 5 sets of 3-6-9 0, 0, 5, 10, 15#
2. 4 finger (RPTC): 5 sets of 3-6-9 35#
3. Full Crimp (RPTC) 5 sets of 3-6-9 -35#

Worked in 10 sets of 10 band pull aparts, deep squat holds, and 5 sets of 10 push ups.

9/15/22
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 Squats x 8 reps 60#
60 seconds
Chaos bar x 8 reps 70#
60 seconds
TRX Inverted Row x 8 reps 25#

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:33

Hip Stretches
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
__________________
55/5'11"/165
  Reply With Quote
Old 09-18-2022, 04:39 PM   #5557
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,700
Re: The Shed 'O Pain

Friday 9/16/22
1.5 mile walk

Saturday 9/17/22
Climbed at Rock Mill with Kent. Good session. New problems were decent, especially the purples.
1.75 mile walk in the evening.

Sunday 9/18/22
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

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#
ATG Splits Squat x 5 reps each leg. 35#
60 seconds
One-armed Floor Press x 5 reps each arm 53, 53, 62, 62, 62#
60 seconds
Neutral Grip Pull ups x 5 +20, 15, 10, 5, 0#
60 seconds

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
15:07

2 sets of 15 Reverse Hypers 120#
Banded Hip Stretches
3 ring muscle ups
__________________
55/5'11"/165
  Reply With Quote
Old 09-20-2022, 03:43 PM   #5558
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,700
Re: The Shed 'O Pain

9/19/22
Zone 2 walk on the treadmill. 45 minutes
1.2 mile walk in the evening

9/20/22
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#

30 Minute EMOM
10 KB Swings 62#
5 dips
10 alternating jumping lunges
2 15’ rope ascents
50 single unders
7 ab wheel roll outs
5 rounds

2 sets of 15 Reverse Hypers 120#
Banded Hip Stretches
3 ring muscle ups
3 x 1 Trapbar Deadlift 225#

1.2 mile walk in the evening
__________________
55/5'11"/165
  Reply With Quote
Old 09-21-2022, 03:27 PM   #5559
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,700
Re: The Shed 'O Pain

9/21/22
3 problems
push ups x 10 reps
10 pronators
rounds

Hangboard Ladder Training (Rock Prodigy Forge)
Week 2, Workout 1 Every 60 seconds
1. Campus Rung by Door: 3 sets of 3-6-9 +0, 10, 20#
2. 4 finger (RPTC): 3 sets of 3-6-9 +35# (+35 next time)
3. Full Crimp (RPTC) 3 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.
__________________
55/5'11"/165
  Reply With Quote
Old 09-22-2022, 05:12 PM   #5560
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,700
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)
Goblet Squats x 6 reps 60#
60 seconds
Banded KB Press x 6 reps 35#
60 seconds
TRX Inverted Row x 6 reps 35#

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:09

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

Ice Barrel-5 minutes
__________________
55/5'11"/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

BB 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 04:49 AM.


CrossFit is a registered trademark of CrossFit Inc.