1/17/14. Friday. Crossfit, no running.
I would say my back was feeling maybe 90% when I woke up this morning. I'm pleased with the progress. strength was 1RM split jerk. I wasn't feeling ready to take the risk, so I used the bare bar and just practiced form. get a good push, get under the bar fast, stand back up with it. felt pretty good. then the WOD was 10 RFT: 250m row, 10 KB swings. KB swing done right should really get some oomph from the hip lock out, work the quads, hamstrings, etc. but its still a risk for the lower back. I felt it was premature to go Rx weight, so I dropped from a 53# KB to a 35# KB. went just fine, never felt any twinges of pain, just a little tight. But felt good and finished in a reasonable time. I am feeling cautiously optimistic that I dodged the bullet this time.
We'll see how tomorrow's long run goes. I am really optimistic that I am out of the woods. I will know for sure when I roll out of bed tomorrow. i will say that i am really looking forward to T coming back and doing some yoga, plus some more foam roller action.
1/17/14. NOxplode. protein shake. coffee. orange. veggie burger. tortilla soup. apple. spaghetti. chicken teriyaki. rice. peas. tortilla chips. lots of water.
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