Shared process

Safe CrossFit Training Process for Injury Prevention and Performance Improvement

SI-joint protocol

The SI-joint protocol tracks a single chronic injury site — the sacroiliac joint — through daily morning pain readings on a 0–10 scale, with a delayed-response check-in 2–3 hours after training sessions that load the joint.

The June 2026 target of reaching 0/10 was hit. The September 30, 2026 goal of sustaining 0/10 is still open.

The most recent recorded reading is 0.5/10 on October 5, 2026, keeping the trajectory within striking range of the sustained-zero target but not yet resolved.

The process moves from a morning symptom check through workout scaling decisions — substituting bike for running, capping hip-hinge volume, or skipping flagged movements — then closes with a delayed post-workout check at the 2–3 hour mark. The key gates are:

  • Morning reading drives load selection for the session
  • Any session with running or heavy hip hinge work triggers a mandatory delayed check
  • Readings at or above 3/10 shift the session to modified movements; 4/10+ triggers ice protocol

The trajectory band on the pain series runs from the first recorded readings in January 2026 toward the 0/10 sustained goal.

Goals & forecasts
SI joint pain at 0/10 by September Hit

SI Joint Pain · target ≤ 0 by Sep 30, 2026

Recent observations
  • Oct 20, 2026 1.5 /10
    condition: post-workout delayed response, ~3hrs after Monday rowing session
  • Oct 6, 2026 0 /10
    condition: morning check-inscale range: 0-10
  • Oct 5, 2026 0.5 /10
    condition: morning check-innote: reported as 0–1/10 baseline
  • Oct 3, 2026 1 /10
    condition: pre-workouttime of day: morning
  • Oct 2, 2026 1 /10
    condition: post-workouttrigger: OHS

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