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Physical Freedom 129/365 - 20220512

Another solid workout day, in spite of an unfavourable amount of time on the road today! I had originally planned to do some lifting and accessory work today, but there ended up being not enough time, so I stuck to just the 5pm class at CrossFit Napalm.

5 Minute EMOM:

5 Deficit Handstand Push-Ups -2"

The first two minutes were all strict, the 3rd minute was 3 strict, 2 kipped, the 4 minute 1 strict, 4 kipped, and the final minute 3 strict, 2 kipped.

5 Minute EMOM:

5 Single Alternating Dumbbell Strict Press per Arm

The first minute was with 22.5kg dumbbells, the last 4 minutes with 20kg.

5 Minute EMOM:

5 Muscle-Ups

I did minute 1,3 and 5 on the bar, 2 and 4 on the rings.

5 Minute EMOM:

6 Dumbbell Rows per Arm 22.5kg

21 Minute AMRAP:

Run 200m

21 Hang Power Cleans

Run 200m*

15 Push Jerks

Run 200m*

9 Bar Facing Burpees

*These should have been 20 calories on a machine, however for various reasons I scaled this to a run. Most notably, I just needed to not have to concentrate today. This is a VERY valid reason for adapting a workout, and one people need to learn to their advantage in my humble opinion.

I managed 3 full rounds, and all 15 push jerks in the 4th round.


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At 8am I had 3 rashers of bacon, 3 fried eggs and a handful of berries.

At 4pm I had a sausage roll and potato wedges.

At 7:45pm I had a rump steak, a 3 egg omelette with cheese and half a very large avocado. I followed this with berries, Greek yoghurt and honey.

I loved today, not because it went well, but because it didn't, and yet I stuck to the principles of the plan. I adapted where I found it necessary to allow me to get what I needed from the day, most notably by walking my dog instead of doing strength work, and switching parts of my workout to suit my mental state. For me, being in a bad mood, having a down day, or whatever you'd like to call it is inevitable every now and then. Additionally, things going wrong is also a guarantee. Ignore the causal links between the two for a second, but occasionally these days will meld into one, such as today. A win for me is still achieving the key goals, and not bringing anyone else down with you. Today (at least to my knowledge) I managed both, hence we calling it a win. Don't get me wrong, there are really bad days, where the plan needs to be forgotten, and other things need to become the priority. All too often though, we have a moderately bad day, like mine today, and instantly allow it to derail our plans when, not only needn't it, but by not following the plan, we actually turn a moderately bad day, into a very bad day.


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