Short Couplet

Well my shoulder surgery is locked in. I’m returning from the US after the 2012 World’s Toughest Mudder race on 27 November. Then it’s off for X-Rays, MRI and a surgical consultation on 3 December to get all the finer details locked in before I go under the knife on 11 December. It’s a relief to have finally drawn a line in the sand after putting up with this rotator cuff tear for so long (diagnosed in April).  I’m not looking forward to the 3 months of batshit-boring rehabilitation exercises, but the motivation of having a normal shoulder again will be more than enough to keep me on track.

With this in mind, here are some wise words for you…it doesn’t have to be much to make a difference…better food…more active…you know the drill.

MORNING

Ride 14.1km to work at 80%

Average heart rate 131bpm   Consumption 385kcal   Time  33:56

then….

Mobility WOD

AFTERNOON

Strength

Strict:  10 rounds, 3 reps of weighted chin-ups at 75% of 1RM every 60 seconds.

10.0kg

Rest 5:00

Conditioning

For time, complete three rounds of 15 Double kettlebell hammer curls (2x 24.0kg), 15 Kettlebell swings (32.0kg), 15 tick-tocks

< 7:58 >

For those who are not familiar with ‘tick-tocks’ take a look at the video below.  On the back of the chin-ups and kettlebells, I can assure you mine were ok but not this slick.  I had to bring the knees in on a few reps to shorten the lever.

EVENING

Ride 14.1km to home at 75%

Average heart rate 124bpm   Consumption 336kcal   Time  32:53

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Spare a thought for those that can’t be active but desperately wish they could.  Please consider a tax deductible donation to ME/CFS Australia.

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