10/09/2026
After dealing with leg pain for over a week, I was ready to get back to the gym, but I knew I needed to be smart about it.
Instead of jumping right back into my usual routine, I talked with my coach, listened to my body, and left my ego at the door. The goal wasn’t to go RX or push through the pain. It was to MOVE, get a good workout in, and give my body time to heal.
The result? A modified workout, a solid sweat, and a reminder that you don’t always have to stop moving. Sometimes, you just have to change how you move.
Swipe to see my thoughts on how and why I scaled the workout.
Injuries can be frustrating, especially when they keep you from doing what you love. But there’s a difference between pushing through pain and finding a way to stay active while you recover.
The goal isn’t to do nothing until you’re 100%. It’s to find the right modifications, respect your body, and gradually work your way back.
Having trouble figuring out what you can still do with an injury? That’s where we come in at Forge New Ground. 🤟🏾
The workout called for a 400m run. The problem? Every time my foot hits the ground, the impact increases my pain.
So, with the help of my coach Phoenix Phillips we went back to the goal of the workout.
I needed to spike my heart rate, challenge my legs, and get a good sweat in without putting the same impact through my foot.
Our solution? 1000m on the bike. And let me tell you, it still got sweaty. 🥵
The workout called for 30 box jumps on a 24-inch box. Normally, I would have scaled the reps to 20 but kept the 24-inch height.
Today, I scaled both the reps, activity and the height, doing 20 box step ups on a 20-inch box to reduce the impact on my foot.
I did noticed slight discomfort depending on how I positioned my foot on the box. But nothing more than what I was accustomed with my day to day activities.
30 wall balls for 5 rounds at a heavy weight is a lot for me. Even on a good day, I would have scaled this workout. I wanted to be able to walk afterward.
Normally, I would have kept the weight and done 20 reps for a more manageable 100 wall balls. However, shifting my knee over my toes aggravated my foot, so I couldn’t use a heavie
