Workout of the Day
FLOATER STRENGTH
A. Back Squat: Heavy 1, then AMRAP @ 80%
B. Clean: 6-9 sets x 2 reps
C. Strict Press: 3×5-7, building or across
D. Deadlift: 3×5-7, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)
Notes
Tomorrow we have biking, thrusters, and pull-ups.
You may superset your main lift with another DB/KB or bodyweight movement.
Clean: Start light and build in weight or use Wednesday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.
If you are looking to keep up with your strict pull-up or chin-up strength, use the following progression to guide you in working productively:
If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 1+1+1, with 20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible
METCON
Tabata Mash Up
Burpee Box Jump (24/20/16″)
Dual KB Suitcase Hold (32/24/16kg ea)
Notes
This workout is 16 total rounds of Tabata Intervals, where 1 interval is 20 sec of work, 10 sec of rest.
Alternate movements each interval until you have completed 16 total, 8 for each movement.
Score is total reps completed across the rounds.
CrossFit Group Class Programming Template (WK3/8)
Some high ring ring rows!
Training Through Injury and Lessons From the Platform by Coach Avery
This article was written by Coach Avery for her other job at Strength in Motion physical therapy. In it she shares some wisdom about working through injuries. Enjoy!
I’ve been involved in sports since childhood, but as I’ve grown older, my priorities have shifted toward work, family, and well-being. Understandably, balancing all of this gets more challenging with age.
For the past 12 years I’ve competed in kettlebell sport. It interesting mix of strength and endurance. The sport rewards lifters with the best technique since they can perform more reps in a given amount of time due to their efficiency. Becoming proficient in this sport takes a lot of time. As I’ve gained more experience, the one thing I’ve noticed with training and competing is that recovery is harder than it used to be. My body doesn’t bounce back like it did at 25.
Though it’s rare, I have dealt with injuries over the past 20 years, and it was those experiences that influenced my decision to become a physical therapist! I have learned that performance-based training often walks a fine line with injury: you’re pushing your limits to increase capacity—and that carries risk. It’s important to remember that training for high-level performance isn’t the same as training for health and longevity. While they can look similar, performance goals often come with fixed deadlines—races, competitions, events—that limit flexibility in our routines. When that flexibility is lost, it can quickly lead to increased stress, burnout, and yes, injury.
I see this with some of my clients too—whether they’re training for a race, a lifting meet, or working toward a body composition goal. The pressure we put on ourselves can be intense, especially when we set ambitious goals with short timelines. For example, earlier this year, three clients told me they signed up for a half marathon—with less than three months to train—and they hadn’t been running! I reminded them that running a half marathon is a very different goal than simply getting back into running.
One thing I know for sure: injuries suck. As an amateur athlete, no one’s paying me (unfortunately!) to pursue the sports I love—but injuries happen at all levels. If you’re regularly pushing yourself to improve, chances are you might face an injury at some point, and unfortunately, despite your best efforts, injuries just happen. There’s no clear reason, but pain sets in and sticks around.
That’s what happened to me as I prepared for a competition this spring.
Despite never being injured from kettlebell lifting in the past, I developed what felt like forearm bursitis—a painful, swollen area where the kettlebell rests during lifts. Since the sport requires the bell to repeatedly rest on the forearm, this was a significant issue. Doing less and resting more would’ve been the best option—but it wasn’t realistic given my competition goals. As a result, I had to find a way to keep training without making things worse.
Here’s how I approached my forearm injury—and these principles might help if you’re training while dealing with pain too:
1. I understood my injury and weighed the risks of continuing.
- Being a physical therapist helped! I researched my condition, talked with my coach, and consulted other healthcare professionals about my situation. I stayed objective about the risks and felt reasonably safe continuing with modified training.
- My advice is that if something doesn’t feel right or keeps bothering you, get it checked out! The best-case scenario is that it’s nothing serious—but early intervention can keep a small issue from becoming a major one. I believe that modifying my training early on prevented my injury from escalating into something more serious.
2. I didn’t try to manage it alone.
- My coach was a huge support—she offered guidance and helped me keep progressing without overdoing it. We came up with ways to modify my routine that allowed me to continue to train without feeling underprepared for the event. I also worked with a manual therapist who helped reduce some of my symptoms. It didn’t “fix” the issue, but it made rehab and training more manageable.
- You don’t have to go it alone. Your support team—coaches, physical therapists, family and friends—can make a big difference.
3. I accepted what I could—and couldn’t—control.
- This was the hardest part. I mentally prepared to travel to Spain and not compete if my symptoms got worse. I knew it wasn’t worth risking my long-term ability to work or train just for one competition.
- If you have a race or event coming up, don’t let that date cloud your judgment. Your health matters more than any finish line.
I did make it to Spain and competed with the U.S. Team in the half marathon snatch event, using an 18 kg kettlebell (about 40 pounds). That means I lifted the kettlebell overhead for 30 minutes straight—without setting it down—and “rested” with it held overhead.
I’m proud to share that I completed 516 reps with the 18 kg kettlebell (about 40 pounds), and I won my age division (40–49 years old) in my weight class (60–70 kg) and finished second in the Open Age Division.
What I didn’t anticipate was that the competition venue in Palma had no air conditioning—and the weather was unusually warm for early May. So this made for some tough conditions for an endurance event. While I’m happy with my performance, the overall experience wasn’t quite as enjoyable as I’d hoped.
But the good news is that my forearm held up well during the event and has continued to improve with rest and recovery since I returned home.
Wherever you are in your training or recovery, I hope my story reminds you that it’s possible to stay active and goal-focused while still honoring your body’s needs. Sometimes that means pushing through—but other times, it means pulling back.
You don’t have to figure it out alone. Leaning on your support system—like Strength in Motion—can be a key part of your recovery strategy.
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