July 12th

So everyday at the gym I do pretty fun and crazy things. People, like my parent's friends, and other people who don't really understand what I do are always like "be careful, you're going to get hurt." That actually really annoys me because usually the people who say it are out of shape and know nothing about fitness, and they are in much more danger than I am in by doing absolutely nothing. I'm not a complete idiot, I know what I'm doing for the most part. I actually started weight  training in high school because I was always getting hurt and I was a lot smaller than my peers, I think I was 5"3' and like 100lbs Freshman year, now I am 5'8" and around 140#. I have always been quick and smart when it comes to sports, so that was what allowed me to play up in age divisions growing up. In basketball I was a great 3 point shooter and overall a good outside shooter, but I was scared to drive because I didn't want to get knocked down or bust my ankle. Each time I built up the courage to drive to the basket, I usually ended up getting knocked on the floor by some big forward. Eventually I was tired of being pushed around, so I found weight training to help build my strength and aid in injury prevention. I loved training throughout high school, I just like working hard and have a pretty big drive when it comes to things I enjoy. Anyways, I have managed to stay mostly injury free throughout my time doing CrossFit and similar training styles. It has been like 5 years since I have had an ankle injury (throughout middle school and high school I suffered countless sprains, and broke each ankle once). However, Tuesday morning I was writing a work out on the board at the gym, and I was standing on this ab board thing we have. As I stepped down, my foot hit one of the pegs on the side and my left ankle rolled. Sounds really stupid but that's how I ended up getting hurt. It was pretty painful right when it happened but then the pain went away. The swelling was pretty bad, but not too much pain so I worked out on it on Tuesday (twice) and was fine, yesterday was a rest day so I iced it a lot and got it worked on. Today there was no pain, and a decrease in swelling although it is still slightly swollen. I didn't notice anything different in training today except that during my snatches, I was definitely favoring my right foot in my ohs position. I'm not a doctor, but I would say I am fine. If  I weren't so strong my ankle would have definitely sprained and I would have probably ended up on crutches for the 10th time. I think I just have a minor twisted ankle, but backed off a little today in things like box jumps to ensure I would make the jump every time. Everything feels fine now and I am resting till Monday, so I will be ready to go by then! Moral of the story is, you get hurt doing stupid things!

A. Squat Snatch, 1-1-1-1-1, 4 min - all tough sets, don't go for any PR's, try to make all reps

B1. Snatch Pull @ 13X1, 3 reps @ 105% RM x 4 sets, 10 sec

B2. Freeze Box Jump Cluster, 1.1.1.1 x 4 sets, 1:30 min - freeze = pause @ bottom of dip for 1 sec, then jump

B3. CGBP @ 20X1, 4-6 reps x 4 sets, 1:30 min

C1. Back Squat @ 20X1, 4-4-4, 1:30 min - 80-85% effort, not max

C2. One Arm DB Rows @ 20X0, 4-6/arm x 3 sets, 1:30 min (30 sec b/t arms)

A. 138#, 143#, 145#, 148#, 150# these felt so sloppy
B1. @ 165#
B2. 32", 34", 36", 36"
B3. 93# (6), 103#(6), 113# (6), 123# (4)
C1. 173#, 178#, 183#
C2. 80# (6), 80# (5), 80# (4)