Going back to Crossfit felt much better than I expected it to. Not physically, the aches and pains are the same, but “spiritually” for lack of a better term. Plus the weather has been extraordinary. Running in the sun has never felt so good.

I went twice this week and did scaled workouts. The second one Damian specifically picked to help strengthen my back and core muscles. It was a hero workout, “Micheal”, named after Navy Lieutenant Michael McGreevy, KIA in Afghanistan June 28 2005. 3 rounds, 800m run, 25 situps, 25 back extensions. I like the hero workouts. It gives me something to think about while going.

I feel great. Stiff and sore from getting back into the swing of things, but no back pain. I’m confident I could go back to jiu jitsu tonight if I wanted to, but I’m sticking with Crossfit only for the next week or two.