Safe CrossFit Training Process for Injury Prevention and Performance Improvement

SI-joint pain tracking for a single athlete following a structured CrossFit training protocol with active injury management. The SI joint is the primary chronic concern, monitored daily on a 0–10 scale with a documented 2–3 hour delayed-response window after running and rowing.

The SI joint reached 0/10 — baseline — in the June 2026 monitoring window, meeting an internal milestone. The open goal of sustaining 0/10 through September 30, 2026 remains unresolved: the most recent logged reading is 0/10 as of September 8, 2026, but the target date has not yet passed.

The full pain series from January 2026 shows a recovery arc with periodic flares — the most acute documented peak was 5/10 in mid-July 2026, resolving back toward baseline over approximately one week. The trajectory band runs from that July peak down through the current 0/10 reading, with the September 30 goal as the forward anchor.

The process governing this injury centers on pre-session morning checks, a 2–3 hour post-workout delayed-response check-in after any run or rowing volume, and a nightly mobility sequence (frog stretch, 90-90s, pigeon, dead bugs).