Balancing CrossFit, energy and Diabetes

February 18th, 2025

My consistency with this diary is something I still need to work on, but at least my consistency in training is paying off. I’ve stuck to my first three-month strength-building plan, and the results are coming through. I decided to keep things simple by following WOD Science, focusing on three main lifts—squats, push, and deadlifts—three times a week. Each session consists of 30 to 50 reps, starting at 50% of my max and working up to 80-90%. The other three days are dedicated to accessory work, mobility (especially for my tight hips), and core training—pull-ups, toes-to-bar, and more.

By the end of February, this first cycle will wrap up, and I’ll test my one-rep max for the main lifts. The goal? To regain my 2023 strength levels and push beyond them.

Balancing Training, Energy, and Diabetes

Managing training, nutrition, and energy levels while keeping my diabetes in check is always a challenge. The aim is to avoid post-exercise spikes and prevent hypos during sessions, as they can completely derail a workout. Fast-acting glucose powder is my go-to solution, as food takes longer to digest and can cause delays in stabilizing levels.

On the nutrition front, I’m keeping things clean—150g of protein per day and around 150-200g of carbs from whole foods like lentils, fruits, and vegetables. No processed junk. It’s simple but effective. My time in range sits between 75% and 85%, which I’m happy with. Being on a pump helps handle the complex adjustments, making things a bit easier.

The Next Three Months

For the next training block, I’ll keep the strength work as my foundation while incorporating more rowing and ski sprints to improve my cardio. Sprint work always has an impact on blood glucose, so I’ll start with short bursts and gradually increase time, aiming for 10-15 minutes per session to build conditioning while monitoring how my body reacts.

Meanwhile, my book is nearing completion, the podcast is in the works, and I’m keeping my social media updated with fresh content daily. Exciting times ahead.