I’m not entirely sure if this is the correct section. I apologize ahead of time if it is not. My class here at Ft Bragg just started organized group PT sessions. Our rough schedule is:

Monday: run (usually intervals)
Tuesday: ruck (~ 1 hour)
Wednesday: run (long slow distance )
Thursday: ruck
Friday: aerobic work followed by sparring

I’ve been having stupdendous success with Crossfit over the last few months and do not wish to drop it entirely. My primary concern is developing over-use injuries in my knees, specifically IT band pain. It has not reared its ugly head but it might.

I plan on dropping one or two days behind to help arrange my schedule.

Most of my workouts are done at the pack/porch level and sometimes I have to drop the weight even further than pack. My question regards the potential necessity to scale down or substitue the running and squats. Does anybody have any suggestions for this? Or am I too paranoid?

Thanks.

Last summer I was doing CrossFit 3on-1off while playing on two rugby teams (which meant 4-5 training sessions plus a game per week).  This eventually caught up with me and I ran into some pretty crappy over-training issues.  What I ended up doing was cutting down my CrossFit schedule to 2-3 times a week and only when I felt my body could take it.  With this method I was still able to make progress with my WODs and perform well at rugby.

Listen to your body, take time off from WODs when you need the recovery and get the work in when you can.

First of all, I wouldn’t cut the Crossfit but add it to Monday, Wed, and Friday. This will give you more time for other things. Your knee pain on the squats could be a form issue? Drive hips back and don’t allow forward knee travel over your toes. Maybe you just have bad knees I don’t know. Can you send a video of your squats and we can look at form, and at least get that out of the way.

Tick,
First respectively ask your group leader if they ever intend to stand and fight.  Running this much does not prepare you for fighting unless you get a ten minute headstart on your opponent.  Second, drop Michelle a note a CF Fort Bragg.  She is a monster performer.  Schedule a private session with her.  Tell her you need a form check on your squat, and would like her to look at your schedule and give you an idea of how you can combine CF and all that stupid running.

Tell her Jeff from Brand X says hello.

I’ll get in touch with them GD thanks for the tip.

What I intended to say was that I do not want to develop any over-use injuries. I have had them in the past from doing too much too often. However I don’t have any feeling of a return yet. All that aside, I’ll see if I can get a video of my squat form posted or go over to CF Ft Bragg.

Thanks BathMatt and Big D.