top of page

Physical Freedom 153/365 - 20220614

Today was a double day; some strength and accessory work in my gym around 4pm, followed by a class at CrossFit Napalm at 6pm. One went well, the other not so much! I've also battled low energy and high hunger all day. On reflection, this is likely due to last night's intensity, and a less than ideal night's sleep.

Neutral Grip Bench Press

3x5 90, 1200, 100kg

Wide Grip Seated Row

3x15, 40kg

3 Rounds:

10 Long Range Bicep Curls 2x10kg

10 Trap 3 Raises 2x4kg

Back Squat







This was my first time squatting 'in anger' since I hurt my back. I was very conservative with my percentages, as I go away to work tomorrow and couldn't risk a repeat injury. All went well and, in spite of the light weights, I felt strong and fast.

12 Min AMRAP

30 Double Unders

20 Alternating Dumbbell Snatch 22.5kg

10 Box Overs 24"

I got 5 rounds and 10 snatches into the 6th round. This humbled me. 4-12 weeks ago I believe was the fittest I have ever been. It's a little discouraging to hit a workout like this and see my fall from my peak in a short period of time, but I have to remind myself that i) not every day can be my best ii) I was injured less than 2 weeks ago forcing me to rest and iii) I completed 3 Murphs in just over 24 hours less than a week ago, with the small matter of 3 mountains thrown in. Sometimes, I'm just a self-deprecating prick and I get myself down when I shouldn't. What I am good at, though, is keeping going regardless. I'll use the latter quality to work on the former flaw.


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

At 2pm I had a jacket potato with tuna mayonnaise and cheese.

At 5pm I had 2 perperami and 2 babybels.

At 5:30pm I had a pot of fruit - mainly grapes and apple.

At 8:30pm I had 2 large rump steaks, 2 small jacket sweet potatoes with cheese, and some halloumi. I followed this with berries, Greek yoghurt and honey.


bottom of page