Short of a full workout

50 pullups
50 kettlebell swings
65 overhead squats #95
150 jump rope

Rowing

3200m warmup

6x300

59.7
58.7
58.6
57.6
58.7
58.6

Day two many days later

I still don't know what I did to my back/shoulder/neck. It still hurts but is getting better. The bizarre thing is that it only hurts at rest. It had been hurting so much that I had avoided working out fearing that it would be painful and messed up. On a lark I went out to the barn and did some exercises yesterday. No pain. So today I did the Crossfit Total to see where I am and establish my baseline performance for going forward.

Push Press: 155
Back Squat: 425
Deadlift: 385

Based on the Rippetoe Standards, that puts be a shade below Intermediate for the Press, Intermediate for the deadlift and just shy of Advanced for the squat. Go figure. Not too bad for not working out. And best of all, no pain.

Day 1

Started the day with some scrambled eggs and green chiles. Warmed up with some barefoot jump rope (which is really hard and painful when you mess up), a lot of stretching focusing on my shoulders and hips, and some punching exercises.

Went into my workout. Push presses, five sets of five. 95-115-125-135-145.

Then two sets of 10 each: 115 pound push presses, kettlebell swings, vertical jumps.

I stopped after two sets because I did something to my neck. I've been really tense back there (where the neck meets the shoulder blades) and I expect I strained it. It hurt to lift any more so I stopped. Got out the old lacrosse ball and massaged the area which helped a lot. It seems the range of motion is greater than it has been but it hurts going side to side.