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Having a knee that has not gone past 90 degrees for 3 months makes for an interesting sensation when squatting.

However, my ankle is feeling much better than it did, so time to get stuck into some proper graft.

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg #rehab #recovery
#wocrl #couchTo50K #fitover50 #garagegym
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11 2

You know it’s been a great Friday morning Zoom KB/BD/Wall Ball workout by evolutionproject.co.uk coach John when your mat looks this moist. #fitforlife #okhaneraceteam #weareokhaneonepercentmore #onepercentmore #befearless #wocrl #windlevalleyrunners ...

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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
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Feel free to add the Can-Can theme to your internal monologue.

More rehab today, ankle has healed enough to take the pressure of a band and some resistance, not very elegant, but neither am I.

And as I was sat on my butt, some halos to offset yesterday’s adapted Murph.

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg #rehab #recovery
#kettlebell #kettlebelltraining #ocrtraining  #wocrl #couchTo50K #garagegym #fitover50
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19 2

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
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28 0

Ya tienes disponible la #AOCOApp, desde esta aplicación podrás seguir tu progresión en la primera Liga Profesional OCR de España 2021.

Desde la app podrás ver resultados, ranking en las diferentes modalidades e incluso inscribirte en tus carreras favoritas.

Te esperamos en nuestra asociación con los brazos abiertos para trabajar juntos a las mejores carreras de obstáculos de España.

#AOCO #ocrspain #asociados #juntosfuertes #obstáculos #empresas #agrupación #clubs #ocr #spain #futuro #organizadores #WOCRL #OCRWC #wocrl
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40 0

Day1 of UK Lockdown part2 so first day of taking the 28kg kettlebell that evolutionproject.co.uk kindly loaned me for a daily walk. Only taking it out for 1km restricting to be held in only one hand at a time not allowing any hug or shoulder carrying. Took 12m28sec let’s see how badly that time expands by 2nd December #take28kgkbforawalk #fitforlife #okhaneraceteam #weareokhaneonepercentmore #onepercentmore #weareokhane #befearless #wocrl #windlevalleyrunners ...

8 2

Straight arm 🎃 hold post workout evolutionproject.co.uk held out for 3m04s before shoulders collapsed. Remember a pumpkin is not just for carving and leaving idle on your door step 😉 #weareokhaneonepercentmore #okhaneraceteam #fitforlife #onepercentmore #weareokhane #wocrl #outtheresportswear ...

5 0

Controlled rig and hold work today, swinging around is great fun, but it won’t get you through a technical obstacle, for that you need grip, focus and patience

Still not safe to play on the pegs and higher holds, but all in due time

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #rigtraining #griptraining
#ocrtraining  #wocrl #spartantraining #ocr #couchTo50K #garagegym #fitover50
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25 0

Back on the rings today, grip has improved so time to get a bit more adventurous. Still a big imbalance between my right and left sides so my technique is poor (bent legs for a start), but every small win is a step forward in the recovery plan.


#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #calisthenics
#ocrtraining  #wocrl #spartantraining #ocr #couchTo50K #garagegym #fitover50
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28 2

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
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21 1

Throwback Thursday.

March 2020. Pre broken leg and a fun game of floor is lava

#weareokhane #okhaneraceteam #onepercentmore #griptraining
#ocr #obstaclerace  #wocrl #throwbackthursday #spartantraining #ninjatraining
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19 0

Have you tried a Murph? How about with a broken leg? richardtheward is taking his rehab up a notch today 💯
• • • • •
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.

#Monday #mondaygains #Fitness #anotherlevelfitness #Garagegym #gymideas #workout #WorkoutSpace
#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg #MondayMotivation
#ocrtraining  #wocrl #couchTo50K #garagegym #fitover50 #homegym #murphchallenge #murph #gymdesign #homeworkout #physio #physiotherapy
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36 0

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
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25 3

Throwback Thursday.

2017 and Skull Valley at the ocrwc in Canada. Great course, great event and a great result (kept my bands and had zero obstacle retries)

#weareokhane #okhaneraceteam #onepercentmore #ocrwc
#ocr #obstaclerace  #wocrl #throwbackthursday
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32 13

I’ve been itching to get back on the holds and rig work, but I’d lost too much grip strength and my confidence was low, so I stayed earthbound, until today.

Starting simple and keeping it sensible, feels so good to be playing with my danglies again.

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #rigtraining #griptraining
#ocrtraining  #wocrl #spartantraining #ocr #couchTo50K #garagegym #fitover50
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25 4

Feliz día de la #Hispanidad, todos y cada uno de los asociados de aocoesp les deseamos un gran día para celebrar lo orgullosos que estamos de poder crear grandes carreras en un gran #País!!

Te esperamos en nuestra asociación con los brazos abiertos para trabajar juntos a las mejores carreras de obstáculos de España.

#AOCO #ocrspain #asociados #juntosfuertes #obstáculos #empresas #agrupación #clubs #ocr #spain #futuro #organizadores #WOCRL #OCRWC #wocrl
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