Back at it.

After a week of stretching my back and wedding-related festivities we went back to work on Monday.

Took the Crossfit Cindy and added a run & some abs.

Monday
Run x 220 yds @ 7.5 mph
Air Squats x 15
Hand-Release Pushups x 10
Machine Pullups x 5 @ -170#
Long Crunch on Swiss Ball x 25

Run x 220 yds @ 7.5 mph
Air Squats x 15
Hand-Release Pushups x 10
Machine Pullups x 5 @ -170#
Long Crunch on Swiss Ball x 25

Run x 220 yds @ 7.5 mph
Air Squats x 15
Hand-Release Pushups x 10
Machine Pullups x 5 @ -170#
Long Crunch on Swiss Ball x 25

Run x 220 yds @ 7.5 mph
Air Squats x 15
Hand-Release Pushups x 10
Machine Pullups x 5 @ -170#
Long Crunch on Swiss Ball x 25

A good return to form.

Pre-Wedding Run

Saturday morning I ran a mile in the morning, because Saturday evening I was the officiant at one of my best friend's weddings and, as expected, we ate a ton of food all evening.

The run felt easy, the wedding went well, and the food was great.

Self Treatment

My back pain got pretty serious for a few days.
Right side hip flexor from the lumbar, around & over my hip.

On Monday, I didn't have a foam roller or lacrosse ball to work on my back so I improvised and used a small medicine ball and a aerobic step. I put my shoulders on the step and laid on the ball and, while experiencing ridiculous pain, rolled my tightened back/hip area over the ball several times. For about half an hour.

Then I did all of the yoga positions from this travel stretching workout from Greatist.com, which nearly all focused on my back and hip flexor.

This hurt like hell, but it did the trick.

On Thursday, I repeated the yoga and did several other hip flexor stretches.