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 10-23-2017, 03:13 PM   #4561
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,250
Re: The Shed 'O Pain

2 problems
Push ups 5, 10, 15, 20, 25 reps
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (New Hangboard-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 +0#
2. 2 finger: 3 sets of 3-6-9 (large 2-finger) 0#
3. Full Crimp w/thumb support:3 sets -20#

Worked in 5 sets of 5 reps of KB Press @ 35#. Also worked in some deep squat holds.
__________________
51/5'11"/165
  Reply With Quote
Old 10-24-2017, 03:38 PM   #4562
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,250
Re: The Shed 'O Pain

10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

TGUs x 2 each arm 35, 44, 53, 62, 71#
30 seconds rest
Floor Press x 10 reps 53# KBs
30 seconds rest
Elevated Hip Extensions x 10 reps 0, 10, 15, 20, 25#
30 seconds rest
5 rounds

The Double Kettlebell Complex.
In this complex, hereís what I did:
* 5 reps of double kettlebell swings
* 5 reps of double kettlebell snatches
* 5 reps of double kettlebell cleans and presses
All were done with 35# kettlebells.
4 rounds done on the 3 minutes.

1 strict ring muscle up
10 wrist extension w/Flexbar
5 rounds
__________________
51/5'11"/165
  Reply With Quote
Old 10-25-2017, 04:20 PM   #4563
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,250
Re: The Shed 'O Pain

2 problems
Push ups 6, 11, 16, 21, 26 reps
Deadlift x 1 @ 225#
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (New Hangboard-Rock Prodigy Forge)
Week 1, Workout 1 EMOM
1. Open crimp on "slopey crimper" 3 sets of 3-6-9 +0#
2. 2 finger: 3 sets of 3-6-9 (large 2-finger) 0#
3. Full Crimp w/thumb support: 3 sets -20#

Worked in some deep squat holds.
__________________
51/5'11"/165
  Reply With Quote
Old 10-29-2017, 08:40 AM   #4564
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,250
Re: The Shed 'O Pain

Yesterday
Bouldered at Rock Mill with Jeff, Norm, and Brad.

Today
10 Goblet Squats 35, 44, 53#
strict pull ups 6, 8, & 10 reps
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

Three sets of:
Deadlift x 2 reps 225#
Rest 60 seconds
TGUs x 2 each arm 35, 53, 72#
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry 35 & 53# KBs
(hold a heavy KB at side in suitcase carry, and a lighter KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds

15 Kettlebell Swings
10 Push-Ups
10 rounds
11:55

5 Somersaults (forward rolls)
1 strict ring muscle up
5 Right shoulder rolls
1 strict ring muscle up
5 Left shoulder rolls
1 strict ring muscle up
3 Cartwheels facing one direction
1 strict ring muscle up
3 Cartwheels facing the other
1 strict ring muscle up
__________________
51/5'11"/165
  Reply With Quote
Old 10-30-2017, 03:52 PM   #4565
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,250
Re: The Shed 'O Pain

3 problems
15 Push ups
10 second 2-finger hang
10 pronators
5 rounds

Hangboard Ladder Training (New Hangboard-Rock Prodigy Forge)
Week 2, Workout 1 EMOM
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 +0#
2. 2 finger: 4 sets of 3-6-9 (large 2-finger) 0#
3. Full Crimp w/thumb support: 4 sets -20#
__________________
51/5'11"/165
  Reply With Quote
Old 10-31-2017, 03:29 PM   #4566
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,250
Re: The Shed 'O Pain

10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

Three sets of:
Deadlift x 3 reps 225#
Rest 60 seconds
Floor Press x 10 reps 53# KBs
Rest 60 seconds
Double-Unders x 50 reps
Rest 60 seconds

All lifts are done right-handed without setting the bell down between moves.
1. 3 Swings
2. 3 Snatches
3. 3 Cleans and Presses
4. 3 Front Squats
5. 1 Reverse Get-up
6. Now switch hands and repeat the sequence on the left.
5 rounds.
13:01

5 Somersaults (forward rolls)
1 strict ring muscle up

5 Right shoulder rolls
1 strict ring muscle up

5 Left shoulder rolls
1 strict ring muscle up
3 Cartwheels facing one direction
1 strict ring muscle up

3 Cartwheels facing the other
1 strict ring muscle up
__________________
51/5'11"/165
  Reply With Quote
Old 11-02-2017, 05:48 PM   #4567
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,250
Re: The Shed 'O Pain

I had Parent-Teacher Conferences the last two days. I managed to get to the high school weight room for an hour.

10 Goblet Squats 35, 40, 55#
6 strict grip pull ups 0, 10, 20#
6 burpees
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

Deadlift x 1 rep 225, 230, 235, 240, 245#
30 seconds rest
Hammer Strength Rows x 10 reps (kept adding weight each round)
30 seconds rest
Dips x 5 reps
30 seconds rest
5 rounds

6 sprints up Picken's Hill
__________________
51/5'11"/165
  Reply With Quote
Old 11-03-2017, 08:40 AM   #4568
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,250
Re: The Shed 'O Pain

3 problems
15 Push ups
10 second 2-finger hang
10 pronators
5 rounds
Sent all established problems.

Hangboard Ladder Training (New Hangboard-Rock Prodigy Forge)
Week 2, Workout 2 (On the 45 seconds)
1. Open crimp on "slopey crimper" 4 sets of 3-6-9 0#
2. 2 finger: 4 sets of 3-6-9 (large 2-finger) 0#
3. Full Crimp w/thumb support: 4 sets -20#
__________________
51/5'11"/165
  Reply With Quote
Old 11-04-2017, 09:40 AM   #4569
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,250
Re: The Shed 'O Pain

10 Goblet Squats 35, 44, 53#
6 strict pull ups 0, 10, 20#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

A.
Five sets of:
KB Front Squat x 5 reps 35, 35, 44, 44, 44# KBs
Rest 45 seconds
Kettlebell Swing x 20 reps 44#
Rest 45 seconds
Ab Wheel Roll-outs x 10 reps
Rest 45 seconds

The Deep Six 35# KB
-Donít set the bell down the entire set
-4 1 Hand Swings
-4 1 Hand Snatches
-4 1 Hand Cleans
-4 Presses
-4 1/2 Rack Squats
-1 Reverse Turkish Get Up.
Switch arms and repeat.
3 rounds
9:22

1 strict ring muscle up
5 Somersaults (forward rolls)
1 strict ring muscle up

5 Right shoulder rolls
1 strict ring muscle up

5 Left shoulder rolls
1 strict ring muscle up
3 Cartwheels facing one direction
1 strict ring muscle up

3 Cartwheels facing the other
__________________
51/5'11"/165
  Reply With Quote
Old 11-06-2017, 08:59 AM   #4570
Tim Babcock
Member Tim Babcock is offline
 
Tim Babcock's Avatar
 
Profile:
Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,250
Re: The Shed 'O Pain

Yesterday
Bouldered at Rock Mill with several friends.

Today
10 Goblet Squats 35, 44, 53#
6 strict neutral grip pull ups 0, 10, 30#
3 Arm Bars each arm 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 face pulls 35#
-10 banded external rotations
3 rounds

A.
Three sets of:
Bulgarian Goat Bag Swings x 10 reps 53#, 62#, 71#
Rest 45 seconds
TGUs x 2 reps each arm 35, 44, 53#
Rest 45 seconds
DB Shoulder Press x 5 reps 25, 30, 40#
Rest 45 seconds

Double Unders x 25 reps
Push ups x 15 reps
Air-Dyne x 30 seconds
Rope Ascent x 1 ascent
Kettlebell Swings x 20 reps 44#
20 minute EMOM

5 Somersaults (forward rolls)

5 Right shoulder rolls
5 Left shoulder rolls
3 Cartwheels facing one direction
3 Cartwheels facing the other
__________________
51/5'11"/165

Last edited by Tim Babcock : 11-06-2017 at 09:20 AM.
  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 05:15 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.