Swingin’ Cindy

Firstly, I thought I might use this post to again pass my thanks and appreciation to everyone who is supporting this project.  Whether by donation, following the blog via email or FaceBook, taking the time to read my tales of destruction and sharing it with friends.  The intensity of my own training draws heavily from this support and your interest keeps my awesome sponsors happy.  I really hope there are some moments where the content helps others through their own Tough Mudder journey.  There’s a massive community of good people out there…all willing to help their fellow Mudders.

Work was work…no major excitement to report.  We’re trying to coordinate an email blast to our 1,500 members to broadcast the Tough Mudder Mechanics story in the next week or so…this will be a great way to gather potential donations and some extra support around the project as the race fast approaches. The Club has a strong community base within it and I’m sure the story will get people talking.  Perfect.  More discussion = more awareness = better understanding.

Still on the high of getting some quality training done yesterday, I was looking forward to today’s session…feeling confident that it couldn’t possibly be as bad as yesterday.  This was a little cocky, but almost necessary to keep my headspace in a positive state.

Today’s session, aside from the usual 28.5km of cycling, was driven around working on shoulder stability and chest strength followed by a nasty bit of conditioning.  It’s a challenge to keep my shoulder and chest “active”.  Due to the rotator cuff tear I’m unable to engage any kind of pushing/pressing action, rapid shoulder rotation (as found in most of my favourite olympic lifts) or ring work.  Given this, you might find the “strength” component a little unusual.

MORNING

Ride 14.1km to home at 70%

Average heart rate 125bpm Energy 355kcal Time 31:11

AFTERNOON

Strength

Static bench press.  Static handstand.

40 seconds on, 1 minute off for static 100.0kg bench press and static handstand, alternating for 8 rounds.

Supporting the weight in the fixed position requires recruitment of major muscle groups and stabilisers.  Core stability was also high on the agenda during each set.  Legs were straight and suspended at 45° during the bench press, while legs were cycled while holding the static handstand.  Low intensity work, but relevant and necessary.  When race day arrives, my shoulder will be under the influence of a cortisone injection, so these movements and loads will be pain free and full range. Yes indeed….cortisone is my friend.

Conditioning

“Cindy”…as many rounds as possible in 20 minutes of 5 chin-ups, 10 kettlebell swings 32.0kg, 15 squats.

< 13 rounds, 5 chin-ups and 10 kettlebell swings >

This is one of CrossFit’s “foundation” workouts.  As one of the infamous “girls name WODs”, this is a popular benchmark routine.  The true format of this routine is chin-ups, push-ups and squats.  My PB for this workout as received is 25 rounds, nearly two years ago to the day. I had to sub out the push-ups for kettlebell swings because of my shoulder…much slower performance with the heavy kettlebell work.

The Numbers: 70 chin-ups, 140 kettlebell swings @ 32kg, 195 squats, Average HR 156bpm, Energy 432kcal

 

EVENING

Ride 14.1km to home at 70%

Average heart rate 122bpm   Energy 373kcal   Time 35:15

_____________________________________________________________

Feels good to have strength and energy to burn, doesn’t it? Please help those without by making a tax deductible donation to ME/CFS Australia. They need your help.

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