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Physical Freedom 37/365 - 20220209

I needed some conditioning. Boy did I get it today! Today was one of the harder workouts I've done for a while but mentally, physically and psychologically, it was exactly what I needed. I worked out at 7pm, after coaching the evening classes.

7 Rounds for Time: "Manion"

Run 400m

29 Back Squats 60kg

Image from

"Dedicated to First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

According to Manion’s sister, Ryan, the workout is comprised of some of her brother’s favorite exercises. “This WOD was very deliberate in the way it was put together.” She serves as president of the Travis Manion Foundation @travismanionfoundation, which provides resources for veterans and hosts community service projects. “My brother was a wrestler at the Naval Academy and had very strong legs, so this WOD is all dedicated to legs,” she says.

The “Manion” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, July 19, 2011 (110719)."

The above is taken from Wodwell


A great training day, but a couple of deviations on the food front today. No reason other than I fancied something sweet! It doesn't happen often, so I won't beat myself up.


I had breakfast at 7:30am. I had 2 sausages, 3 bacon rashers, 2 scrambled eggs and some smoked salmon.

I had lunch around 1pm which was rump steak and mixed salad leaves with tomatoes.

At 4pm I had a Galaxy caramel bar.

Evening meal will be at roughly 9pm and will consist of rump steak, sauteed potatoes and mushrooms. I'll follow it with berries, grapes and yoghurt.


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