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Physical Freedom 152/365 - 20220613

Today I got back to intensity for the first time in what seems like forever. It's probably the first time I've really hit intensity since I tweaked my back almost 2 weeks ago. For that reason alone, it was a great day. I trained on the 6pm class at CrossFit Napalm.

3 Position Clean:

Find max - 110kg. This was enough for today. Ideally I'd aim for 115-120kg, but I need to ease back into the heavier weights and build confidence again.

8 Min EMOM:

1 Clean at 110kg - this should have been 16xEvery 30 seconds, but that would have compromised my form.

4 Min EMOM:

3 Clean Pulls at 110kg - these should have been at 130kg, but this did the job for today.

4 Rounds for Reps:

In a 3 Minute Window:

15 Cal Ski

12 Hang Power Cleans 42.5kg

9 Thrusters 42.5kg

Max Burpees Over Bar.

Rest 1 Min Between Rounds.

I got 70 Burpees total

This wiped me out. By the third round, I was hanging on for dear life. In spite of that, it was just what I needed, and I feel great for having done it. It was also an insight into how much capacity I have lost in just two weeks when it comes to these shorter, higher power output efforts.


At 7:00am I had 3 rashers of bacon, 2 fried eggs and some blueberries.

At 1pm I had a 2 rashers of bacon, 2 sausages, some beans, balck pudding, toast, mushrooms and 2 fried eggs.

At 8pm I had a large sirloin steak, a jacket sweet potato with cheese, and some halloumi. I followed this with berries, Greek yoghurt and honey.

I felt pretty good all day today. 2 big walks yesterday definitely helped. My energy levels were back and, for me a big giveaway, my focus was back. This is always a good sign I'm firing and ready to go. Fitness will quickly come back, and no doubt there's still a little neural fatigue lingering within. I'm excited to get a couple of weeks away with the army, starting Wednesday, and get my training dialled back in.


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