Mon6–7 pm
CrossFit
Strength · conditioning
Personal handbook · A Webicure product
Life OS
The personal operating system of
Sam Morrison
“Living well for decades,
not merely performing well today.”
VERSION1.0First edition · 2026
Build an aerobic base.
Keep some intensity.
Do not make every session intense.
Purpose
Life OS is a personal handbook for maintaining strength, energy, health, independence, and enjoyment over the long term.
The aim is not to become the fittest person in the room. It is to remain capable, mentally sharp, physically resilient, and able to enjoy sport, travel, work, relationships, and everyday life for as many years as possible.
The guiding question is simple:
Will 70-year-old Sam thank me for this?
This question is not designed to remove fun or spontaneity. It is a reminder to favour habits that compound: enough sleep, regular movement, meaningful training, sensible nutrition, strong relationships, proper recovery, and preventive care.
FOUNDATION
Health span matters more than optimisation theatre.
Core principles
1. Sleep comes before extra training
A missed workout is a small event. Regularly losing sleep is a system problem.
Training should fit around recovery rather than repeatedly borrowing from it.
2. Consistency beats intensity
A good plan followed for years is more valuable than a perfect plan followed for three weeks.
The goal is to build a week that still works during busy periods, lower motivation, travel, illness, and ordinary life.
3. Build muscle for life
Muscle supports strength, balance, insulin sensitivity, bone loading, physical confidence, and independence.
Strength training is not only about appearance or performance. It is a long-term reserve of capacity.
4. Maintain aerobic fitness
Swimming, tennis, conditioning, walking, and appropriately scaled high-intensity work all contribute to cardiovascular fitness.
The aim is to preserve both an aerobic base and the ability to work hard when needed.
5. Move every day
A training session does not cancel out an otherwise sedentary day.
Walking, changing position, using stairs, and breaking up long periods of sitting all matter.
6. Recovery is productive
Rest days, easier weeks, good food, sufficient sleep, and time away from work are not signs of lost momentum.
They are part of the programme.
7. Enjoyment improves adherence
Tennis, swimming, CrossFit, and team training are valuable partly because they are engaging.
The best long-term plan includes activities Sam genuinely wants to continue.
8. Every supplement must earn its place
A supplement should have a clear purpose, a plausible benefit, an acceptable safety profile, and a reason to remain in the routine.
More is not automatically better.
The four pillars
Pillar one: Strength
Target: approximately three meaningful strength exposures each week.
Purpose:
- Maintain muscle
- Support bone health
- Preserve power and confidence
- Improve resilience
- Make everyday tasks easier
- Reduce the physical cost of ageing
CrossFit, Team Training, and occasional focused strength work can all contribute.
The priority is not maximum weekly volume. It is sustained progress without repeatedly training through poor recovery or preventable injury.
FOUNDATION
Strength is a long-term health investment.
Pillar two: Cardiorespiratory fitness
Target: a mixture of easier aerobic work, sport, and some higher-intensity training.
Swimming is particularly useful because it provides cardiovascular work with relatively low impact.
Tennis adds agility, coordination, speed, decision-making, and social enjoyment.
CrossFit and Conditioning contribute higher-intensity work, but not every session needs to become a test.
FOUNDATION
Build an aerobic base. Keep some intensity. Do not make every session intense.
Pillar three: Mobility, balance, and movement quality
Target: 10 to 15 minutes on most days.
Priority areas:
- Ankles
- Calves
- Feet
- Hips
- Thoracic spine
- Shoulders
- Single-leg balance
Mobility should be practical. The aim is to move well enough to train, play tennis, swim, reach, rotate, squat, and walk comfortably.
Stretching is useful where it solves a real restriction or helps relaxation. It does not need to become a separate sport.
PERSONAL
Calf, ankle, and foot work remain part of ongoing maintenance even after the current injury has resolved.
Pillar four: Recovery and lifestyle
Recovery includes:
- Sleep
- Nutrition
- Hydration
- Stress management
- Rest
- Social connection
- Time away from work
- Easier training weeks
The plan should create energy for life rather than consume all available energy.
FOUNDATION
A healthy routine should make ordinary life feel better.
The weekly rhythm
TueMorning
Swim
Technique · Zone 2
Wed7–8 pm
Tennis
Skill · enjoyment
Thu7:15 am
Swim
Structured session
+ Tennis · 8–9 pm
Fri12–1 pm
CrossFit
Only if recovered
OptionalSat11 am
Alternate
CrossFit / Team Training
Sun10–11 am
Conditioning
Then reset the week
Core rhythm Optional when recovery and work allow
This is the default week once fully fit enough to train normally.
It is a framework, not a contract.
Monday
Evening: CrossFit, 6:00–7:00 pm
Purpose:
- Strength
- Skill
- Conditioning
- Start the week with a planned session
Also:
- 20 to 30 minute walk during the day
- 10 minutes of mobility
- Finish work early enough to attend without rushing where practical
Tuesday
Morning: additional swim session
Preferred focus:
- Technique
- Easy aerobic work
- Zone 2 effort
- Efficient, relaxed swimming
This is a better complement to the week than adding another hard conditioning session.
It also creates two swims each week without automatically removing a CrossFit class.
Tuesday evening is deliberately lighter:
- Walk
- Mobility
- Calm dinner
- Earlier night
EVOLVING
If strength becomes a clear weakness, Tuesday can occasionally become a focused gym strength session instead.
Wednesday
Evening: Tennis, 7:00–8:00 pm
Purpose:
- Skill
- Coordination
- Agility
- Cardiovascular work
- Enjoyment
Avoid adding another demanding session unless energy and recovery are clearly good.
Thursday
Morning: Swim, 7:15–8:15 am
Evening: Tennis, 8:00–9:00 pm
This is the highest-load day of the week.
Priorities:
- Eat enough
- Hydrate
- Avoid unnecessary extra conditioning
- Protect the following night's sleep
- Keep daytime movement gentle
Friday
Optional: CrossFit, 12:00–1:00 pm
This depends on work, sleep, energy, and the accumulated load from Thursday.
Friday is optional by design.
If the class does not happen, the day still succeeds with:
- A walk
- Mobility
- Good food
- Recovery
OPTIONAL
Never turn a missed optional session into guilt.
Saturday
Alternate between:
- CrossFit, 11:00 am–12:00 pm
- Team Training, 11:00 am–12:30 pm
Team Training is longer and may create more fatigue, so the following Sunday should be adjusted when needed.
Sunday
Conditioning, 10:00–11:00 am
Then:
- Lunch
- Food preparation
- Shopping
- Weekly review
- Home administration
- Relaxation
Sunday should prepare the next week without becoming an exhausting list of chores.
Weekly training priorities
A successful week does not require attending every possible class.
Core week
- Monday CrossFit
- Tuesday swim
- Wednesday tennis
- Thursday swim
- Thursday tennis
- Saturday CrossFit or Team Training
- Sunday Conditioning
This is already a substantial week.
Optional addition
- Friday lunchtime CrossFit
CrossFit membership decision
A 13-class monthly allowance is likely to fit the realistic plan better than a 22-class allowance.
Three classes per week is approximately 13 sessions per month.
The lower allowance may reduce the psychological pressure to “use up” classes while still supporting consistent training.
Review after three months based on actual attendance rather than aspiration.
REVIEW QUARTERLY
Hyrox gym membership
The Hyrox class felt good, but the early start created friction and the wider membership was not being used consistently.
Do not restart simply because it is inexpensive.
Restart only when there is a realistic and specific use case, such as:
- A class time that genuinely fits
- A planned weekly strength session
- A defined Hyrox goal
- Evidence that the membership is replacing, rather than merely adding to, an already full schedule
Minimum viable day
When work, motivation, illness, or life disrupts the plan, use the minimum viable day.
A minimum viable day includes:
- 20 minutes of walking
- 10 minutes of mobility or easy movement
- A sensible protein intake
- Enough water
- The usual creatine routine
- One proper meal
- No unnecessary late-night work
- Bed at a reasonable time
This prevents all-or-nothing thinking.
A reduced day still counts.
Training guidance
CrossFit
CrossFit is useful for:
- Strength
- Power
- Skill
- Conditioning
- Community
- Enjoyment
Use it as a broad training tool rather than a weekly test of character.
Good scaling is a sign of intelligent training.
Do not chase intensity when:
- Sleep has been poor
- The calf or another injury is not settled
- Thursday's double session has created unusual fatigue
- Technique is deteriorating
- Work stress is unusually high
Swimming
Two swims each week provide a strong low-impact aerobic foundation.
Swim one
Thursday coached or structured swim.
Swim two
Tuesday technique and aerobic swim.
Suggested balance:
- Easy warm-up
- Technique drills
- Steady aerobic intervals
- Short controlled faster efforts
- Easy cool-down
The second swim should usually leave Sam feeling better rather than depleted.
Tennis
Tennis is both physical training and a skill practice.
Keep both weekly sessions while they remain enjoyable and compatible with recovery.
Tennis contributes:
- Agility
- Rotation
- Reaction
- Coordination
- Acceleration
- Social connection
It is not necessary to add running solely because running is often associated with fitness.
Running
Running may be added once fully fit and robust, but it is not mandatory.
Swimming, tennis, conditioning, walking, and CrossFit already provide substantial cardiovascular work.
If introduced:
- Start gradually
- Keep most runs easy
- Increase volume slowly
- Avoid introducing running during a period of already high leg fatigue
- Continue calf and foot maintenance
Mobility and stretching
Use short, repeatable routines.
Suggested daily categories:
- Ankle dorsiflexion
- Calf strength
- Tibialis strength
- Foot control
- Hip rotation
- Hip flexor mobility
- Thoracic rotation
- Shoulder range
- Single-leg balance
Static stretching is most useful after training, in the evening, or where a specific restriction exists.
Nutrition
The aim is not dietary perfection.
The aim is reliable, enjoyable nutrition that supports training, health, and recovery.
Protein
At approximately 78 kg body weight, a practical daily target is around:
110 to 130 g protein per day
This does not need to be exact every day.
Spread protein across meals where possible.
Useful sources include:
- Fish
- Poultry
- Lean meat
- Eggs
- Greek yoghurt
- Cottage cheese
- Beans and pulses
- Tofu or tempeh
- Beef or pea protein powder
Simmer meals
Six Simmer meals each week reduce decision fatigue and make consistent eating easier.
Use them strategically for the busiest lunches and evenings.
Add vegetables, fruit, yoghurt, or another simple side where the meal is light on fibre or total volume.
Remaining meals
Plan at least three additional lunches or dinners each week.
Good default choices:
- Eggs, vegetables, and wholegrain toast
- Salmon with potatoes and greens
- Chicken, rice, and vegetables
- Bean or lentil chilli
- Soup with added protein
- Stir-fry with plenty of vegetables
- Greek yoghurt, fruit, nuts, and oats for a lighter meal
Smoothies
Smoothies are useful when they contain enough substance to count as a meal or substantial snack.
A balanced smoothie may include:
- Beef or pea protein isolate
- Fruit
- Berries
- Oats
- Kefir or yoghurt
- Chia or ground flax
- Water or milk
Creatine should not depend on whether a smoothie happens that day.
Fibre and plants
Aim for variety rather than chasing a perfect number.
Regularly include:
- Vegetables
- Fruit
- Beans and pulses
- Whole grains
- Nuts
- Seeds
Hydration
A reasonable baseline is approximately 2 to 3 litres of fluid per day, adjusted for body size, weather, sweat, and training.
More may be needed on Thursday and during longer or hotter sessions.
Electrolytes are most useful during prolonged, hot, or unusually sweaty exercise. They are not automatically required every day.
Alcohol
Treat alcohol as an intentional choice rather than a nightly default.
No need for moral language.
Simply recognise that alcohol can affect sleep, recovery, appetite, and training quality.
Supplements
Supplements support the plan. They do not create the plan.
Creatine monohydrate
Status: Keep
Tier: Foundation
Dose: 5 g daily
Purpose:
- Support strength and training performance
- Help maintain muscle
- Provide a simple, well-studied addition to the routine
Take daily rather than only on smoothie days.
Mixing it into morning coffee with oat milk and collagen is a practical option if the taste and texture are acceptable.
Timing is less important than consistency.
Protein powder
Status: Keep as needed
Tier: Foundation food tool
Protein powder is a convenient food rather than a requirement.
Use beef or pea protein isolate according to preference, digestion, and taste.
Its role is to help reach the daily protein target when food alone would be inconvenient.
Bovine collagen peptides
Status: Keep
Tier: Targeted support
Potential role:
- Tendon and connective tissue support
- Joint comfort
- A convenient addition for an active person
The evidence is not as strong as it is for creatine or adequate total protein.
Consistency is likely more important than perfect timing.
Taking collagen near training with a source of vitamin C is a reasonable optional refinement, but it should not complicate the routine.
Wellman Max
Status: Keep for now
Tier: Nutritional insurance
Review: Annually
The current product includes:
- A multivitamin and mineral tablet
- An omega 3-6-9 capsule
- A calcium and vitamin D tablet
The pack provides a total of 25 micrograms, or 1,000 IU, of vitamin D per daily serving.
The omega-3 component provides a relatively modest amount of marine omega-3.
The product is reasonable as a convenient all-in-one, but it should not be assumed to replace a varied diet.
Take it with the main meal as directed.
Additional vitamin D
Status: Review
Tier: Blood-test guided
The separate Vitabiotics vitamin D product provides 3,000 IU.
Together with Wellman Max, the total is approximately 4,000 IU per day.
That is around the commonly cited adult upper daily intake, so it is not an ideal long-term default without a reason.
A vitamin D blood test can help determine whether the additional tablet remains appropriate.
Discuss sustained higher-dose supplementation with a GP, pharmacist, or other qualified clinician.
Omega-3
Status: Food first
Tier: Targeted support
Wellman Max provides only a modest amount of marine omega-3.
Prioritise oily fish approximately once or twice per week where practical.
A dedicated omega-3 supplement may be considered if oily fish intake is consistently low, but it should be selected based on actual EPA and DHA content rather than the headline amount of fish oil.
Flow or Mojo nootropic coffee
Status: Optional
Tier: Experimental / enjoyment
The ritual, caffeine, taste, and enjoyment may be the main benefits.
Some included ingredients may be interesting, but they should not be treated as essential longevity interventions.
Keep them if they improve the morning and are affordable.
AgeMate
Status: Optional
Tier: Experimental
Priority: First to remove when simplifying
AgeMate is not currently a foundation item.
The likely incremental benefit is uncertain, particularly alongside Wellman Max and separate vitamin D.
It may remain as an optional experiment, but it should not displace spending on good food, sleep, training, preventive care, or useful equipment.
Supplement hierarchy
Tier one: foundation
- Creatine monohydrate
- Protein powder when needed
- Vitamin D only at an appropriate dose
- A varied diet
Tier two: targeted support
- Collagen
- Omega-3 when oily fish intake is low
- Electrolytes for specific training conditions
- Wellman Max as nutritional insurance
Tier three: optional or experimental
- Flow or Mojo
- AgeMate
- Other “longevity” blends
The more uncertain the evidence, the less complicated and expensive the experiment should be.
Sleep and recovery
Sleep target
Aim for approximately 7.5 to 8 hours in bed, allowing enough opportunity to sleep.
Current goal:
- In bed by 10:30 pm
- Asleep near 11:00 pm
- Wake around 6:30 am on standard weekdays
Early swim days require an earlier bedtime rather than simply removing sleep.
Caffeine
Morning coffee is compatible with the plan.
Avoid allowing caffeine to drift later into the day if it begins to affect sleep onset or sleep quality.
Weekly recovery
Include at least one lower-demand evening each week.
This means:
- No class
- No unnecessary work
- No major life administration
- No guilt
Recovery can include:
- Reading
- A film
- VR
- Dinner with friends
- Gentle walking
- A quiet evening at home
Deloading
Every 8 to 12 weeks, or sooner when needed, reduce training volume or intensity.
Signs that an easier week may help:
- Persistent fatigue
- Declining performance
- Irritability
- Poor sleep
- Recurring soreness
- Reduced enthusiasm for normally enjoyable sessions
Preventive health and annual checks
Preventive care should be proportionate and clinically guided.
More testing is not always better.
Home monitoring
Blood pressure
Check periodically with a validated upper-arm monitor.
Take several seated readings rather than relying on one isolated number.
Discuss persistent high readings with a clinician.
Weight and waist
Track trends rather than daily fluctuations.
The aim is a stable, healthy body composition that supports strength and energy.
Resting heart rate
Useful as a trend marker rather than a score.
A sudden sustained change may reflect illness, poor recovery, stress, or reduced fitness.
Annual review
Once a year, review:
- Blood pressure
- Weight
- Waist circumference
- Resting heart rate
- Sleep
- Training consistency
- Alcohol habits
- Mood and stress
- Family history
- Medications
- Vaccination eligibility
- Dental care
- Eye care
- Skin changes
- Hearing concerns
- Screening eligibility
Blood tests
Blood tests should be guided by symptoms, family history, risk factors, previous results, and clinician advice.
Potential tests may include:
- Lipid profile
- HbA1c
- Kidney function
- Liver function
- Full blood count
- Vitamin D
- Vitamin B12 where relevant
- Thyroid testing where symptoms suggest it
Avoid treating a broad private panel as a substitute for clinical interpretation.
Dental care
- Routine dental checks at the interval advised by the dentist
- Regular hygienist care where useful
- Twice-daily fluoride toothpaste
- Review gum health, sensitivity, and wear
Eye care
Attend routine eye examinations at the advised interval.
Seek earlier review for:
- New flashes
- Floaters
- Vision loss
- Eye pain
- Sudden visual changes
Skin
Pay attention to new or changing lesions.
Seek clinical review for concerning changes rather than relying on self-diagnosis.
Vaccinations
Review age, occupation, travel, and risk-based vaccination eligibility annually.
Screening
Follow NHS invitations and discuss personal or family risk factors with a GP.
The annual manual review should be updated as age-based eligibility changes.
Health dashboard
The dashboard is a prompt for judgement, not an automated medical diagnosis.
Green
- Sleep is generally good
- Energy is stable
- Training feels sustainable
- Motivation is normal
- No escalating pain
- Work is not regularly consuming evenings
- Meals are reasonably consistent
- Mood is broadly positive
Amber
- Several poor nights of sleep
- Unusual soreness
- Training begins to feel compulsory
- Work repeatedly overruns
- Irritability increases
- Appetite becomes erratic
- A minor pain persists
- Resting heart rate is elevated for several days
Response:
- Remove an optional session
- Choose easy swimming or walking
- Improve food and hydration
- Go to bed earlier
- Review workload
- Monitor symptoms
Red
- Chest pain
- Fainting
- New neurological symptoms
- Severe shortness of breath
- Significant injury
- Rapidly worsening symptoms
- Mental health crisis
- Persistent symptoms that clearly require medical review
Response:
Seek appropriate professional or emergency help.
Do not use the training plan to explain away serious symptoms.
Reviews
Weekly review
Spend five to ten minutes on Sunday asking:
- What training actually happened?
- How was sleep?
- Did work repeatedly interfere?
- What felt energising?
- What felt excessive?
- What meals need planning?
- Which sessions are core next week?
- Which sessions are optional?
Monthly review
Ask:
- Am I stronger?
- Is aerobic fitness improving?
- Am I enjoying training?
- Is sleep good enough?
- Is the calf and lower-leg maintenance working?
- Is the schedule sustainable?
- Is there enough unstructured enjoyment?
Quarterly review
Review:
- CrossFit attendance
- Swim consistency
- Tennis enjoyment and progress
- Strength markers
- Body weight and waist trend
- Resting heart rate trend
- Blood pressure trend
- Supplement costs
- Gym memberships
- Work-life balance
- Recovery
- Personal goals
Use actual behaviour to change memberships and commitments.
Do not pay for the person Sam imagines becoming. Pay for the routine Sam is realistically using.
Annual review
Each year:
- Update Life OS
- Review health checks
- Review screening and vaccination eligibility
- Reassess training priorities
- Reassess supplements
- Set one or two meaningful physical goals
- Plan enjoyable events and adventures
- Remove habits or subscriptions that create more guilt than value
Long-term direction
By age 50
- Train consistently without chronic injury
- Maintain or increase useful muscle
- Swim efficiently
- Continue playing tennis
- Preserve cardiovascular fitness
- Make sleep and recovery more reliable
- Keep preventive health organised
By age 60
- Lift confidently
- Walk long distances comfortably
- Travel without physical limitation
- Play sport recreationally
- Maintain balance, mobility, and independence
- Avoid preventable lifestyle-related decline where possible
By age 70 and beyond
- Climb stairs comfortably
- Carry shopping and luggage
- Get up from the floor
- Walk several miles
- Remain socially and physically active
- Continue learning
- Keep doing things worth being healthy for
Final note
Life OS is not a demand for perfect behaviour.
It is a way to make good decisions easier.
The healthiest version of Sam is not the one who never misses a session, never eats dessert, or owns the largest supplement stack.
It is the one who keeps returning to the basics:
- Sleep
- Strength
- Aerobic fitness
- Movement
- Good food
- Recovery
- Preventive care
- Enjoyment
- People
- Purpose
Build a life that health makes possible.