Custom Programming for Ankle Sprain Injury: Week 3, Hiking

Today’s hike was a chill trek through my favorite state park, Patapsco Valley. Was extremely casual and just felt good to have soft soil under my feet. Wore regular CrossFit shoes instead of hiking boots since I knew I’d be taking it easy. Even felt fine conquering the final dreaded hill to get back to the car, though I did climb it much slower than usual since I didn’t feel like spraining my ankle again.

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Custom Programming for Ankle Sprain Injury: Week 2, Bonus Training

Warmup:
3 min AirDyne EZ
Crossover Symmetry – Activation
Hip mob on bench + w/ lax ball
DROM kicks
Sprained ankle exercises


10m @ 80%:
– 2 Burpee pullups
– 6 Slam balls over bar (25#)
– 20 yd Waiter’s carry (25# KB, each arm)
The slam balls over the bar were way more challenging than I was expecting, but they made me feel strong, even on my ankle (slight jump was involved). Looked forward to doing them each time.
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rest 5m
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10m @ 80%:
– AD 15 cal
– Farmer’s walk – heavy 30m (44# KB / hand)
Tough but good. Though my quads were starting to burn near the end, I think AD and I are friends now.

Custom Programming for Ankle Sprain Injury: Week 2, Day 3 of 3

Warmup:
3 min AirDyne EZ
Crossover Symmetry – Activation
Hip mob on bench + w/ lax ball
DROM kicks
Sprained ankle exercises


A. EMOM 10m:
Odd – AD 40 sec @ 80%
Even – HS hold +15s
First five minutes: Felt like a ton of rest. After that, I fell into a more satisfying pace.


B. EMOM 10m:
Odd – CGB @ 60% 1 RM 3-4
63#

Even – Pendlay row @20×1 x 4-6
63#, then 73#

Like we discussed, this felt easy to me, but I have to be okay with that sometimes! Just felt like a lot of rest. I started with 63# on the Pendlay row and then increased it to 73# halfway through the workout. I was still hitting six reps, but they felt solid and felt like the right amount of weight to do for this workout.
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5m AD @ 80%
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rest 3m
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5 min @ 80%:
– 5 Pushups
– 10 KBS – 35#
– 40 yard Farmer’s carry – 35#/hand
4 rounds + 10 KBS
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rest 3m
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5m AD @ 80%
Great flow for this whole part of the workout. Heart was pumping the whole time but was manageable since I paid a lot of attention to my breathing. Deep, controlled breaths works well for me. Something to keep in mind since I do occasionally forget how to control my breathing in class unless I’m reminded!