World Obstacle Course Racing League

The World’s First Totally Inclusive Unbiased Obstacle Course Racing League

Everyone is welcome
Every race is welcome
Everywhere in the world

Multiple leagues capturing the Competitive, the Fun, and the Creativity that is unique to the Best Sport in the World

Sign Up Today!

Events Calendar

Use the hashtag #WOCRL on your Instagram posts for them to show up in our image feed.

Aug 3

As a child I really wanted to do gymnastics, but where I grew up, gymnastics was for girls, boys played football or boxed, I hated both so I chose BMX.
Almost 50 years later and I’m too old and broken for gymnastics, but calisthenics being slow and steady is looking more promising.
However, Archer dips are hard, really hard. I was as they say, shook.
Long way to go for the full dip, but I have plenty of time to nail these.
#weareokhaneonepercentmore #okhaneraceteam #calisthenics
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50

9 3

Jul 29

For reasons unknown these two movements have been eluding me for some time, not sure why, but the leg just didn’t feel comfortable, however, not anymore.
Still needing a lift in heels to offset the damage in the ankle and I’m clearly dropping my right shoulder, but very happy to get these in the repertoire.
#weareokhaneonepercentmore #okhaneraceteam #kettlebell #kettlebelltraining
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #rehab #recovery #brokenlegrehab

8 0

Jul 22

Another day, another imbalance.
You’d think that after being my only useable lower limb for 6 months my left leg would be stronger, nope. Despite being broken, nailed back together and unused for almost 3 months my right leg is still stronger than my left. Goes to show just how long it takes to develop true strength, not this swole bollocks I keep seeing.
There’s also the proprioception*, I’m still struggling to figure out where my right foot is, out of sight, out of mind as they say.
And it’s too f**kin hot, I’m Northern and have a lower melt point than butter.
Whinge over
For now
Perhaps
*Yes, I had to Google it too.
#weareokhaneonepercentmore #okhaneraceteam #kettlebell #kettlebelltraining
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #rehab #recovery #brokenlegrehab

11 0

Jul 20

Few drills to finish the second of today’s sessions. Left leg plyometric response is good, no sign of weakness in the Achilles and the calf muscle is firing well, right leg not so good. Calf is firing, but Achilles is not engaged, so no bounce, not sure how to fix this, but I’m sure I’ll figure something out.
#weareokhaneonepercentmore #okhaneraceteam
#wocrl #ocrtraining #couchTo50K #garagegym #fitover50 #brokenlegrehab
#brokenleg #rehab #recovery

5 0

Jul 18

Time Trial Course 1 Leaderboard Update up until 18.07.21
With more racers and team entries there have been some shifts around the leaderboard 💪
Overall Leaderboard
1. Darren Martin 4:42:87 (6B) 🥇
2. Morgan Maxwell 4:43:10 (6B)🥈
3. David Tucker 5:10:15 (6B)🥉
4. Dave Peters 5:23:43 (6B)
5. Ramunas Uikys 5:32:88 (6B)
6. Scotty Barker 5:43:41 (6B)
7. Jesse Betts 5:43:44 (6B)
8. Max Tomlinson 5:48:22 (6B)
9. Jason Mawlam 5:53:38 (6B)
10. Jake Bennett 6:48:71 (6B)
11. Mark Turner 7:14:10 (6B)
12. Philip Airey 5:47:66 (5B)
13. Nicki Johnson 6:22:56 (5B) 🥇
14. Mark Bennett 6:26:13 (5B)
15. Louise Ferriman 6:27:10 (5B🥈
16. Becky Neal 6:42:03 (5B) 🥉
17. Finley Greenleaf 6:55:66 (5B)
18. Jon Fuller 7:01:10 (5B)
19. Christian Bahlmann (5B)
20. Stephen Baker 7:46:10 (5B)
21. Rich Davey 9:18:10 (5B)
22. Rachel Brown 9:31:41 (5B)
23. Meghan Bahlmann 9:39:74 (5B)
24. Julie Botwood 10:07:22 (5B)
25. David Down 7:06:32 (4B)
26. Jon Tulloch 7.55.10 (4B)
27. Jake Childs 8:02:31 (4B)
28. Christian Lovelock 8:45:41 (4B)
29. Shelley Tomkins 9:23:63 (4B)
30. Abi Maxwell 10:32:12 (3B)
31. Jonathon Fletcher 7:41:10 (2B)
32. Helené-Marie Gilmour 11:30:10 (2B)
33. Jacob Childs 8:50:10 (1B)
34. Jen Machon 9:42:10 (1B)
35. Ashley Peter 12:59:53 (1B)
36. Wendy Brothers 09:12:97
37. Dave Pearson 9:31:1
1. Jake Lovelock 8:17:10 (6B) Junior Course
2. Henry Ferriman 7:51:10 (5B)
3. George Ferriman 9:24:10 (5B)
Leaderboards are set first by how many bonus obstacles put of 6 available that an athlete achieved and then by time.
It's hotting up now with only 1 more date to go with possible changes to the leaderboard at our next event The OCR Gladiator on August 1st. Who will top out and earn big for the Rumble TT series 2021 🤔🏆
Team Leaderboard Update coming soon 🏆🥇🥈🥉
Placings from Rumble Racing, Nuclear Phoenix, Spartan Pro Team and Ultimate Ninja...who will come up and set times to get Nuclear Wild Forest Gym, Cliff Lakes and Team Nuts on the board?
#ocr #ocrtt #timetrials #ukocr #obstaclecourseracing #ukosf #wocrl #okhane

22 3

Jul 17

No bike or bells today, just grip, grip and more grip.
Not used the hooks for a while and it shows.
Note to self, you’re an obstacle racer, so don’t forget the basics.
#weareokhaneonepercentmore #okhaneraceteam #rigtraining #griptraining
#ocrtraining #wocrl #spartantraining #ocr #couchTo50K #garagegym #fitover50

3 0

Jul 15

Ladies, Gentlemen and other pronouns, I give you today’s inappropriately named exercise. The Racked Snatch.
Yep, Racked Snatches, titter amongst yourselves.
#weareokhaneonepercentmore #okhaneraceteam #kettlebell #kettlebelltraining
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #rehab #recovery

4 0

Jul 13

I like my bells like I like my men, bottom up and slung between my thighs, enough said.
#weareokhaneonepercentmore #okhaneraceteam #kettlebell #kettlebelltraining
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #rehab #recovery

11 0

Jul 10

We make #spartanpro spartan_scotty one of our favourites for the 2021 Rumble TT series...here he is nailing the first section and 10ft wall in this current spring TT course. Currently sitting high in the leaderboard its looking like a strong points gain for the #spartan athlete 💪🦍 Who is gunna challenge him though for the prize money 💰and trophy 🏆???🤔
Next TT date is July 18th....get in quick though...not many spaces left!
#ttseries #rumblefitness #ocrtt #ocr #ukocr #obstaclecourseracing #ukobstacleracing #ukosf #wocrl #okhane #fitness #ocrrace #spartanraceuk

21 7

Jul 9

Nice grip and upper body finisher today.
Bear hug with George, who is still a fat bastard*
Then a spot of pegging to destroy the grip.
*52Kg
#weareokhaneonepercentmore #okhaneraceteam #rigtraining #griptraining
#ocrtraining #wocrl #spartantraining #ocr #couchTo50K #garagegym #fitover50

1 0

theworldocrleague

Jul 5

Everyday, we add more Race Results ....
Check out the ALL NEW “RACE SERIES” filter! …. which brings all the scores together!
Today it is:
Fun Runners League
Indian Mud Run - OPEN 3.1 MILE - USA - 2019
Indian Mud Run - OPEN 6.6 MILE - USA - 2019
Trophy Hunters League
Indian Mud Run - PRO WAVE - USA - 2019
Indian Mud Run - AGE GROUP WAVE - USA - 2019
It's FREE to add race Results, so get in touch ....
Why not start "Claiming Your Results" ....
www.wocrl.org
#wocrl #worldocrleague #okhane #weareokhane #fitforlife @theworldocrleague @ocrwc @indianmudrunofficial

5 0

Jul 5

Everyday, we add more Race Results ....
Check out the ALL NEW “RACE SERIES” filter! …. which brings all the scores together!
Choose “NUCLEAR RACES - OCRWC QUALIFIER WEEKEND - RUSH - 2021”
OR
Choose “NUCLEAR RACES - RUSH 7K WEEKEND RESULTS - 2021”
Today it is:
Fun Runners League
Nuclear Races - 7K (SAT) - RUSH - ENG -2021
Nuclear Races - 7K (SUN) - RUSH - ENG -2021
Trophy Hunters League
Rumble Fitness and Obstacle Sports Academy - 2021 TT CHALLENGE - SUMMER EVENT
Nuclear Races - OCRWC (SAT) - RUSH - ENG - 2021
Nuclear Races - OCRWC (SUN) - RUSH - ENG - 2021
It's FREE to add race Results, so get in touch ....
Why not start "Claiming Your Results" ....
www.wocrl.org
#wocrl #worldocrleague #okhane #weareokhane #fitforlife @ocrwc @rumblefitness_uk @nuclearraces

0 0

Jul 5

No outdoor play today, too wet and no one wants rusty bells. So here’s one from the vault, catch and release with the 20kg lump.
#weareokhaneonepercentmore #okhaneraceteam #kettlebell #kettlebelltraining
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #rehab #recovery

1 0

Jul 3

Ya ha comenzado la primera Liga Profesional de Carreras de Obstáculos AOCO2021.
Obtén el acceso al paquete de premios que AOCO ofrece a tus participantes. Si no has comunicado la fecha de tu carrera todavía estás a tiempo.
Un montón de premios y facilidades para tus participantes te están esperando de manos de AOCO.
#AOCO #ocrspain #asociados #juntosfuertes #obstáculos #empresas #agrupación #clubs #ocr #spain #futuro #organizadores #WOCRL #OCRWC #wocr

8 0

Jul 1

***OCR Announcement***
As everyone is aware while we have been waiting for the OCR Race season to kick off properly throughout the past year or so OCR Time Trials have become more than just a training centre simulation. We now see more and more events cropping up and it has been fantastic for the UK OCR Scene.
This is why we have decided to implement a permanent OCR Time-Trial Series here at Rumble where every year we will crown a Time Trial Series Champion complete with Trophy 🏆 and Prize Money 💰 alongside the yearly bragging rights. Every year our champions will then have FREE entry into the following seasons Time Trial races to build the points to defend their Title.
Each year will see 3 or 4 TT races where athletes will earn points that go towards their individual Series points in a league table. At the end of each TT the leaderboard positions will be finalised and points allocated accordingly. At the end of the year the athlete with the most points in the series will be crowned champions!
Here's the added fun stuff. IT IS FREE. Anyone who enters into our TTs will automatically qualify for entry into the series and there is no minimum number of events you can attend and no maximum either. We will also hold a masters series with the top finishers in the over 50s categories also receiving Trophies 🏆 and also a team division where athletes who have their team designated will earn points for their teams. The top 3 finishers from their teams points will be added (at least 1 female to qualify for Trophy series) and averaged for the overall series champions.
Supported by the World Obstacle Course Racing League we will run 3 events this year (the first of which is already live) and keep up to date records and leagues for every event and the series overall. Racers can join the #WOCRL for all sorts of members benefits on top such as hero ratings and stats analysis as well as race insurance to keep you safe from risk of injury while on an OCR Course throughout the year. Check them out! They also put money back into the sport by supporting OCR projects across the UK and further afield.
We can not wait to see who will be our first Champions

0 0

Jul 1

When a movement is called “Dragon Flag” you know you’ve got to give it a go.
To be honest I’ve been working on this for about 6 months, core strength was there but the shoulders and arms were not strong enough to provide enough leverage.
#weareokhaneonepercentmore #okhaneraceteam #kettlebell #kettlebelltraining
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #rehab #recovery #corestrength

4 0

Jul 1

hamwise1 Shelley making light work of the stairway rig in the TT last weekend. Nice and smooth.💪💪💪
#stairwaytoheaven #ttcourse #ocrtt #ukocr #ukosf #worldocrleague #wocrl #okhane #obstaclecourseracing #rumblefitness

1 0

Jun 29

Many moons ago, when I had a gym membership, two working legs and the world had not been overrun with zombies, number one son and I came up with the concept of ten tonne Tuesday.
100 Kg Deadlift, 10 Reps, 10 Sets
As the leg is feeling more stable I thought I’d have a go but with the deadlifts thrown into a HIIT circuit. Not my best idea.
2 Minutes Bike
1 Minute Kettlebell Flow (20 Kg or 2 x 16 Kg)
15 Box Jumps
10 Deadlifts
16 Tyre Hammer Twattings
10 Gym Ring Inversions
Repeat x 10
Tomorrow will be Waddle Wednesday as I struggle to walk.
#weareokhaneonepercentmore #okhaneraceteam #kettlebell #kettlebellworkout
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #HIIT

1 2

Jun 27

Alfresco bells today, because the weather is nice and when I get these wrong I’m only going to dent the lawn.
No idea why I was pledging allegiance every other swing, but it’s better than my usual teapot pose.
#weareokhaneonepercentmore #okhaneraceteam #stretching #kettlebell
#kettlebelltraining #wocrl #couchTo50K #garagegym #fitover50
#brokenlegrehab #brokenleg #rehab #recovery

5 0

Jun 26

Answering a few questions ....
1. Can I add an event so I can add my race results? YES! And it is free!
2. Can I add my past results? YES! If they are already in the WOCRL, you just need to "Claim Your Results" (see link at top of each League)
3. Are there discounts available? YES! Ask your OCR Community and/or Team to contact us for your unique code .... you will also generate some revenue for your Community!
4. Which races does the insurance cover me for? ANY that are in the WOCRL Event Calendar .... remember it is free to add an event!
5. Can the WOCRL bulk upload Event Race Results? YES!
6. If the event does not have official timing, can I still add my results? YES! Check out "Enter Race Stats"
7. Is this just for performance athletes? NO! The WOCRL is open to all, Trophy Hunters and Fun Runners.
8. How many Leagues do you have? Currently 4 .... the Trophy Hunters League, the Fun Runners league, the Club League and the Race Directors League
Keep those questions coming ..... and thank you for the feedback so far.
www.wocrl.org
#wocrl #ocr #obstaclecourseracing #weareokhane #fitforlife #befearless

<img alt="Answering a few questions .... 1. Can I add an event so I can add my race results? YES! And it is free! 2. Can I add my past results? YES! If they are already in the WOCRL, you just need to "Claim Your Results" (see link at top of each League) 3. Are there discounts available? YES! Ask your OCR Community and/or Team to contact us for your unique code .... you will also generate some revenue for your Community! 4. Which races does the insurance cover me for? ANY that are in the WOCRL Event Calendar .... remember it is free to add an event! 5. Can the WOCRL bulk upload Event Race Results? YES! 6. If the event does not have official timing, can I still add my results? YES! Check out "Enter Race Stats" 7. Is this just for performance athletes? NO! The WOCRL is open to all, Trophy Hunters and Fun Runners. 8. How many Leagues do you have? Currently 4 .... the Trophy Hunters League, the Fun Runners league, the Club League and the Race Directors League Keep those questions coming ..... and thank you for the feedback so far. www.wocrl.org #wocrl #ocr #obstaclecourseracing #weareokhane #fitforlife #befearless" data-src="https://www.wocrl.org/wp-content/plugins/instagram-feed-pro/img/placeholder.png" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img src="https://www.wocrl.org/wp-content/plugins/instagram-feed-pro/img/placeholder.png" alt="Answering a few questions .... 1. Can I add an event so I can add my race results? YES! And it is free! 2. Can I add my past results? YES! If they are already in the WOCRL, you just need to "Claim Your Results" (see link at top of each League) 3. Are there discounts available? YES! Ask your OCR Community and/or Team to contact us for your unique code .... you will also generate some revenue for your Community! 4. Which races does the insurance cover me for? ANY that are in the WOCRL Event Calendar .... remember it is free to add an event! 5. Can the WOCRL bulk upload Event Race Results? YES! 6. If the event does not have official timing, can I still add my results? YES! Check out "Enter Race Stats" 7. Is this just for performance athletes? NO! The WOCRL is open to all, Trophy Hunters and Fun Runners. 8. How many Leagues do you have? Currently 4 .... the Trophy Hunters League, the Fun Runners league, the Club League and the Race Directors League Keep those questions coming ..... and thank you for the feedback so far. www.wocrl.org #wocrl #ocr #obstaclecourseracing #weareokhane #fitforlife #befearless">

7 0

Jun 26

Answering a few questions ....
1. Can I add an event so I can add my race results? YES! And it is free!
2. Can I add my past results? YES! If they are already in the WOCRL, you just need to "Claim Your Results" (see link at top of each League)
3. Are there discounts available? YES! Ask your OCR Community and/or Team to contact us for your unique code .... you will also generate some revenue for your Community!
4. Which races does the insurance cover me for? ANY that are in the WOCRL Event Calendar .... remember it is free to add an event!
5. Can the WOCRL bulk upload Event Race Results? YES!
6. If the event does not have official timing, can I still add my results? YES! Check out "Enter Race Stats"
7. Is this just for performance athletes? NO! The WOCRL is open to all, Trophy Hunters and Fun Runners.
8. How many Leagues do you have? Currently 4 .... the Trophy Hunters League, the Fun Runners league, the Club League and the Race Directors League
Keep those questions coming ..... and thank you for the feedback so far.
www.wocrl.org
#wocrl #ocr #obstaclecourseracing #weareokhane #fitforlife #befearless

<img alt="Answering a few questions .... 1. Can I add an event so I can add my race results? YES! And it is free! 2. Can I add my past results? YES! If they are already in the WOCRL, you just need to "Claim Your Results" (see link at top of each League) 3. Are there discounts available? YES! Ask your OCR Community and/or Team to contact us for your unique code .... you will also generate some revenue for your Community! 4. Which races does the insurance cover me for? ANY that are in the WOCRL Event Calendar .... remember it is free to add an event! 5. Can the WOCRL bulk upload Event Race Results? YES! 6. If the event does not have official timing, can I still add my results? YES! Check out "Enter Race Stats" 7. Is this just for performance athletes? NO! The WOCRL is open to all, Trophy Hunters and Fun Runners. 8. How many Leagues do you have? Currently 4 .... the Trophy Hunters League, the Fun Runners league, the Club League and the Race Directors League Keep those questions coming ..... and thank you for the feedback so far. www.wocrl.org #wocrl #ocr #obstaclecourseracing #weareokhane #fitforlife #befearless" data-src="https://www.wocrl.org/wp-content/plugins/instagram-feed-pro/img/placeholder.png" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img src="https://www.wocrl.org/wp-content/plugins/instagram-feed-pro/img/placeholder.png" alt="Answering a few questions .... 1. Can I add an event so I can add my race results? YES! And it is free! 2. Can I add my past results? YES! If they are already in the WOCRL, you just need to "Claim Your Results" (see link at top of each League) 3. Are there discounts available? YES! Ask your OCR Community and/or Team to contact us for your unique code .... you will also generate some revenue for your Community! 4. Which races does the insurance cover me for? ANY that are in the WOCRL Event Calendar .... remember it is free to add an event! 5. Can the WOCRL bulk upload Event Race Results? YES! 6. If the event does not have official timing, can I still add my results? YES! Check out "Enter Race Stats" 7. Is this just for performance athletes? NO! The WOCRL is open to all, Trophy Hunters and Fun Runners. 8. How many Leagues do you have? Currently 4 .... the Trophy Hunters League, the Fun Runners league, the Club League and the Race Directors League Keep those questions coming ..... and thank you for the feedback so far. www.wocrl.org #wocrl #ocr #obstaclecourseracing #weareokhane #fitforlife #befearless">

1 0

theworldocrleague

Jun 26

Answering a few questions ....
1. Can I add an event so I can add my race results? YES! And it is free!
2. Can I add my past results? YES! If they are already in the WOCRL, you just need to "Claim Your Results" (see link at top of each League)
3. Are there discounts available? YES! Ask your OCR Community and/or Team to contact us for your unique code .... you will also generate some revenue for your Community!
4. Which races does the insurance cover me for? ANY that are in the WOCRL Event Calendar .... remember it is free to add an event!
5. Can the WOCRL bulk upload Event Race Results? YES!
6. If the event does not have official timing, can I still add my results? YES! Check out "Enter Race Stats"
7. Is this just for performance athletes? NO! The WOCRL is open to all, Trophy Hunters and Fun Runners.
8. How many Leagues do you have? Currently 4 .... the Trophy Hunters League, the Fun Runners league, the Club League and the Race Directors League
Keep those questions coming ..... and thank you for the feedback so far.
www.wocrl.org
#wocrl #ocr #obstaclecourseracing #weareokhane #fitforlife #befearless

<img alt="Answering a few questions .... 1. Can I add an event so I can add my race results? YES! And it is free! 2. Can I add my past results? YES! If they are already in the WOCRL, you just need to "Claim Your Results" (see link at top of each League) 3. Are there discounts available? YES! Ask your OCR Community and/or Team to contact us for your unique code .... you will also generate some revenue for your Community! 4. Which races does the insurance cover me for? ANY that are in the WOCRL Event Calendar .... remember it is free to add an event! 5. Can the WOCRL bulk upload Event Race Results? YES! 6. If the event does not have official timing, can I still add my results? YES! Check out "Enter Race Stats" 7. Is this just for performance athletes? NO! The WOCRL is open to all, Trophy Hunters and Fun Runners. 8. How many Leagues do you have? Currently 4 .... the Trophy Hunters League, the Fun Runners league, the Club League and the Race Directors League Keep those questions coming ..... and thank you for the feedback so far. www.wocrl.org #wocrl #ocr #obstaclecourseracing #weareokhane #fitforlife #befearless" data-src="https://www.wocrl.org/wp-content/plugins/instagram-feed-pro/img/placeholder.png" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img src="https://www.wocrl.org/wp-content/plugins/instagram-feed-pro/img/placeholder.png" alt="Answering a few questions .... 1. Can I add an event so I can add my race results? YES! And it is free! 2. Can I add my past results? YES! If they are already in the WOCRL, you just need to "Claim Your Results" (see link at top of each League) 3. Are there discounts available? YES! Ask your OCR Community and/or Team to contact us for your unique code .... you will also generate some revenue for your Community! 4. Which races does the insurance cover me for? ANY that are in the WOCRL Event Calendar .... remember it is free to add an event! 5. Can the WOCRL bulk upload Event Race Results? YES! 6. If the event does not have official timing, can I still add my results? YES! Check out "Enter Race Stats" 7. Is this just for performance athletes? NO! The WOCRL is open to all, Trophy Hunters and Fun Runners. 8. How many Leagues do you have? Currently 4 .... the Trophy Hunters League, the Fun Runners league, the Club League and the Race Directors League Keep those questions coming ..... and thank you for the feedback so far. www.wocrl.org #wocrl #ocr #obstaclecourseracing #weareokhane #fitforlife #befearless">

3 0

Jun 25

It’s live! All new calculations. New filters.
First 30 registrations are free for a month using code TASTER2021
Please choose Membership option “Without Insurance” if using the code.
Let’s hear some feedback ....
www.wocrl.org
#wocrl #weareokhane #befearless #ocr #obstaclecourseracing

<img alt="It’s live! All new calculations. New filters. First 30 registrations are free for a month using code TASTER2021 Please choose Membership option “Without Insurance” if using the code. Let’s hear some feedback .... www.wocrl.org #wocrl #weareokhane #befearless #ocr #obstaclecourseracing" data-src="https://www.wocrl.org/wp-content/plugins/instagram-feed-pro/img/placeholder.png" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img src="https://www.wocrl.org/wp-content/plugins/instagram-feed-pro/img/placeholder.png" alt="It’s live! All new calculations. New filters. First 30 registrations are free for a month using code TASTER2021 Please choose Membership option “Without Insurance” if using the code. Let’s hear some feedback .... www.wocrl.org #wocrl #weareokhane #befearless #ocr #obstaclecourseracing">

14 0

Jun 25

It’s live! All new calculations. New filters.
First 30 registrations are free for a month using code TASTER2021
Please choose Membership option “Without Insurance” if using the code.
Let’s hear some feedback ....
www.wocrl.org
#wocrl #weareokhane #befearless #ocr #obstaclecourseracing

<img alt="It’s live! All new calculations. New filters. First 30 registrations are free for a month using code TASTER2021 Please choose Membership option “Without Insurance” if using the code. Let’s hear some feedback .... www.wocrl.org #wocrl #weareokhane #befearless #ocr #obstaclecourseracing" data-src="https://www.wocrl.org/wp-content/plugins/instagram-feed-pro/img/placeholder.png" class="lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img src="https://www.wocrl.org/wp-content/plugins/instagram-feed-pro/img/placeholder.png" alt="It’s live! All new calculations. New filters. First 30 registrations are free for a month using code TASTER2021 Please choose Membership option “Without Insurance” if using the code. Let’s hear some feedback .... www.wocrl.org #wocrl #weareokhane #befearless #ocr #obstaclecourseracing">

6 0

theworldocrleague

Jun 25

It’s live! All new calculations. New filters.
First 30 registrations are free for a month using code TASTER2021
Please choose Membership option “Without Insurance” if using the code.
Let’s hear some feedback ....
www.wocrl.org
#wocrl #weareokhane #befearless #ocr #obstaclecourseracing

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22 0

Jun 18

Oddly enough rope climbs are my most “feared” obstacle, not sure why as I’ve never fallen or even failed a climb, I just have a “thing”.
Right now foot locks are out so its hands only, not pretty but it’s a good grip and strength workout.
#weareokhaneonepercentmore #okhaneraceteam #griptraining #ocrtraining
#wocrl #couchTo50K #garagegym #fitover50 #dadbod #ropeclimb

6 0

Jun 15

The positions I get myself into.
As is my preference after a bike ride I have a controlled mobility and strength session, today was no different. It’s clear that the right side is still tight and I thought it was my hip but the main problem is actually the ankle, specifically planter-flexion. If you look closely you can see the top of my right foot is too far from the floor, so something else to fix.
#weareokhaneonepercentmore #okhaneraceteam #stretching #kettlebell
#kettlebelltraining #wocrl #couchTo50K #garagegym #fitover50
#brokenlegrehab #brokenleg #rehab #recovery

8 1

Jun 11

Another early morning trundle through the tracks and trails, got my layers right this time, so no windchill to worry about.
Few meetings and Zoom sessions then it’s off to the cave for some strength and mobility work.
#weareokhaneonepercentmore #okhaneraceteam #wocrl #trailriding
#couchTo50K #fitover50 #brokenlegrehab #rehab #recovery

4 0

Jun 6

With just under 200km in the legs this week decided to finish with some slow and controlled upper body work to round things off. Getting close to full archer press-ups, just need to sort out a couple of tight spots in the left shoulder and as young simonpepperfitness says, keep those elbows tucked in.
#weareokhaneonepercentmore #okhaneraceteam #ocrtraining #wocrl #ocr #couchTo50K
#garagegym #fitover50 #brokenlegrehab #brokenleg #rehab #recovery #Calistenics

14 1

May 3

With my contemporaries either racing or training this weekend I felt inspired to play on the danglies and save the sweat-fest for tomorrow.
Really like these offset traverses, requires more thought and control, plus its a great test of grip and upper body strength.
#weareokhaneonepercentmore #okhaneraceteam #griptraining #ocrtraining
#wocrl #couchTo50K #garagegym #fitover50 #ninjatraining

18 2

Apr 23

It’s not all wack-a-tyre and industrial juggling here at Ward Towers, someday’s we just slow things down and focus on control.
Trying very hard not to over engage my arms and let my back and core do the work, hips clearly need more projection, something to focus on.
#weareokhaneonepercentmore #okhaneraceteam #ocrtraining #wocrl #ocr #couchTo50K #calisthenics
#garagegym #fitover50 #brokenlegrehab #brokenleg #rehab #recovery

24 1

Apr 5

Suns out, Gurns Out.
After messing about on the danglies last week I wondered if I had enough grip to do archer pull-ups on ropes not rings, turns I almost do.
#weareokhaneonepercentmore #okhaneraceteam #ocrtraining #wocrl #ocr #couchTo50K
#garagegym #fitover50 #brokenlegrehab #brokenleg #rehab #recovery

16 0

Mar 11

Upside Down You’re Sending Me
These are so much easier without the #Ilizarovframe, tad tricky not to over rotate and wrench the shoulders, but that’s what muscle control is all about.
https://www.youtube.com/watch?v=GIAtE6ywgwA
#weareokhaneonepercentmore #okhaneraceteam #calisthenics
#ocrtraining #wocrl #ocr #couchTo50K #garagegym #fitover50 #brokenlegrehab
#brokenleg #rehab #recovery

23 2

Mar 7

This weekend marks 6 months since my “accident” at Nuts.
I’m further recovered than I thought I’d be, but not as capable as I’d like. My leg is still very swollen and sore, but I’m moving towards my first limp free steps.
I’ve seen physiotherapists, podiatrists, chiropractors and surgeons, but ultimately it’s all down to me and with me being me that’s fine, just tell me what I need to know then bugger off please.
Hopefully, in the next few weeks I can start the process of learning to run again, which I need as I’ve got some ultra marathons to do next year.
#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe
#wocrl #ocr #couchTo50K #garagegym #fitover50 #brokenlegrehab
#brokenleg #rehab #recovery

30 4

Nov 29

New variation on the pull-ups to finish todays man cave session. Wider neutral grip with a pause and return, happy to say after a few sets I was shook
#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #calisthenics
#ocrtraining #wocrl #spartantraining #ocr #couchTo50K #garagegym #fitover50

56 5

Nov 16

Murph day
Slightly fewer reps today as the ankle is getting used to being unpinned. Dorsiflexion is shocking so had to raise the heels, plus my form is shocking. But 150 unsupported airs squats is not bad for a first outing.
15 Minutes Hand Bike
50 Ring and Grip Ball Pull Ups
100 Adapted Press Ups
150 Air Squats
20 Minutes Hand Bike
5Kg weight vest, the scaffolding on my leg and a ankle weight on the other leg to balance things a bit
#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #murphchallenge #murph

16 2

Nov 11

Rehab phase 2 has begun.
Heel pins are out and the frame has been reconfigured to put more load on the break site, so no training for a day or so whilst I adjust.
Alas due to data protection rules, no video or pictures of the extraction, but I can say without impunity that it stung a bit.
On the plus side, I’ve lost weight
#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg #rehab #recovery
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50

31 0

Nov 7

A few folk have asked when I’ll be running again, truthfully, I don’t know, right now this is this best I can do.
But, this is ok, it’s more than I could do yesterday and less than I’ll do tomorrow.
Running ultras may be a long way off, but I’ll get there, just might take me a while.
#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #rehab #recovery
#wocrl #couchTo50K #fitover50 #brokenleg

29 0

Oct 28

Got copies of my pre surgery CT scan and post surgery x-rays, so cool being able to see inside my leg in 3D, also shows that I really did mess it up.
Then there are the anchor pins in my shin and heel, damn they are screwed in deep but not for long and if you are lucky I’ll be able to film them being extracted.
#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg
#ocrtraining #wocrl #ocr #couchTo50K #garagegym #fitover50

21 7

Oct 23

Back on the feet today for as near as I can get to a squat thrust. Pinned heel is pushing me forward, so my form is pretty crap and on rep three something pinged in my foot, hence the pause and grimace.
However, it’s a good finisher to leg day.
#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg
#kettlebell #kettlebelltraining #ocrtraining #wocrl #couchTo50K #garagegym #fitover50

20 1

Oct 19

M is for Monday and for Murph, albeit an adapted half Murph today
15 Minutes Hand Bike
50 Grip Ball Pull Ups
100 Half Press Ups
150 Half Squats
15 Minutes Hand Bike
5Kg weight vest and whatever the scaffolding on my leg weighs
Going to be sore later, happy days.
#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #murphchallenge #murph

20 1

Oct 16

I did not think I’d be swinging the bell at this point in my recover, but after learning that the heel pins have to stay in for another 6 weeks I figured I had to try.
No complexes or technical flows, just swings, cleans, snatches and presses.
Going to be sore later, happy days.
#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg
#kettlebell #kettlebelltraining #ocrtraining #wocrl #couchTo50K #garagegym #fitover50

25 3

Oct 10

Great to get some chalk on my hands and hit the rings. Having to be extra cautious as the frame makes me wider on the right side, so I keep clipping my hand as I rotate, plus the additional weight puts more load on my core, but that’s a good thing.
Little play on the grip balls, hands are very soft after weeks of no usage, so time to build up the callouses.
#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #calisthenics
#ocrtraining #wocrl #spartantraining #ocr #couchTo50K #garagegym #fitover50

42 1

Oct 6

$Finally got copies of my pre surgery x-rays and as can be seen, the leg was broken, good and proper, a displaced fracture I believe is the medical term. Today’s session finished with a few leg and bell drills. Left leg is doing 80% of the work and as is evident in repetition four, it still hurts when I try and put extra weight on the right. Bonus was hitting my stair goal half way through 🤷🏽‍♂️ #weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #kettlebell #kettlebelltraining #ocrtraining #wocrl #spartantraining #ocr #couchTo50K #garagegym #fitover50$

21 1

Oct 1

Big achievements today, hit a full hour in the man cave, improved the training impact and figured out how to do more dynamic kettlebell movements with a broken leg. I think this is a Single Leg Romanian Deadlift into a Clean and Press (SL RD CP, for short), but don’t quote me on that. I’d rather not use the ring for support, but if I loose balance it’s going to hurt, so needs must.
Finally, managed to keep my foot warm, thanks to an adapted hot water bottle holder courtesy of Mrs W, ta love.
#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #kettlebell #kettlebelltraining
#ocrtraining #wocrl #spartantraining #ocr #couchTo50K #garagegym #fitover50

21 6

Sep 21

Day 1
±±±±
So why is today day 1 rather than day 15, after all I had my “accident” on September 4th, well, because just over one year from today is the 50km spartanrace Ultra in Scotland and that is my target. I have 1 year to get back on the age group podium.
Right now that feels impossible, I cannot stand unaided, my fitness is dropping rapidly and my legs are wasting away, but there is a positive to my current situation, I have time to fix everything that was wrong with my running.
Because if I’m being honest
± My form sucked, I relied too much on strength to get me through things
± I had constant Achilles injuries, I did too much too soon, did not rest enough and as per point one, my form sucked
± I had zero plyometric ability, the constant Achilles issues stopped me from bouncing and as much as I tried I just could not get past the injuries
± I relied on caffeine and painkillers to get me past the finish post, to the point that I started needing them just to train
So today I start my return to fitness, there will be tears, there will be sweat, there will be frustration, but, unlike before there is a plan
#weareokhaneonepercentmore #okhaneraceteam #pegleg #Ilizarovframe
#ocrtraining #wocrl #spartantraining #ocr #couchTo50K

18 5

Sep 16

Office car park workout day 🏃🏻‍♂️🏋🏻‍♀️. Taking advantage of the empty car park being able to run up the 4level of ramps along a level and down the steps to then perform a weighted exercise at end of lap, then repeat x20laps #okhaneraceteam #fitforlife #onepercentmore #weareokhane #wocrl

10 1

Aug 19

My first proper Murph, well half Murph (6Kg weight vest) has left me a little damp
Run 800m
150 Air Squats
100 Press Ups
50 Pull Ups
Run 800m
Going to be a while before I can tackle the full thing, but I’ll get there.
#weareokhane #okhaneraceteam #onepercentmore #murphworkout
#ocrtraining #wocrl #garagegym #spartantraining

23 3

Aug 7

3 Peaks round two, plenty of weather to choose from; cloud, fog, sunshine and a spot of rain to start with, but no lost souls meant a fun day out in the Dales, albeit a tad warm for my northern blood. Aimed for 6 hours, but the legs were obliging so finished just under 5:25, so very happy with that.
Now to rest, eat all the food and wait for my legs to realise what they just did.
#weareokhane #okhaneraceteam #onepercentmore #ultratraining
#ocrtraining #wocrl #aerobicbasetraining #trailrunning #yorkshire3peaks #tiredoldlegs

23 4

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