It Is Done

I had an incredibly hard time getting myself to do my exercise this evening. I got changed into some workout clothes then sat down and watched The Daily Show on Hulu+ with my spouse. Then I watched some workout videos on youtube. Then I went to the room where I workout when it's too cold to exercise outside and made a workout music play list. Finally I got down to work after procrastinating for over an hour.

Warm Up: Intu-Flow 8 minutes

Five Rounds 45 seconds per exercise with 30 seconds rest between rounds.

Frogger to Standing => 6,6,6,5,5
Swing Split to Table Thrust => 5,4,4,4,4
Side Plank to Scorpion => 6,6,6,6,6
Split Squat to Pillow Twist => 6,5,5,5,5

These five rounds took 20 minutes.

Cool Down: Prasara Yoga 15 minutes

I got through it. I actually feel good now. I did more reps with less rest. Still I managed to keep my RPE in the desired range of 5 to 7, mostly closer to 7. Swing Split to Table Thrust is still the hardest but it felt better this time.  I'm glad I made myself get it in. IT IS DONE!! For today anyway. 

Sunny, Icy Walk

Went out for my walk. It was 23°F when I started. All the streets in my neighborhood have snow and ice, but with some bare, dry patches, too. I walked three miles in 70 minutes.

I really got tired during the third mile. I think part of that was due to being so aware of where I was walking and having to recover from several slips. I didn't fall though! I think I was also unconsciously gripping the ground with my feet via my Vibram Fivefingers.

Once I got home I did my Prasara Yoga Recovery routine from the BB4FL. I felt invigorated. Then I ate a big brunch of eggs scrambled with vegetables, bacon and grits. After which I felt sleepy, but I'm staying up and active.

Cold Dark Walk in the Ice and Snow

I did my Intu-Flow recovery routine from the Bodyweight Blueprint for Fat Loss. This joint mobility work always makes me feel better. Get the blood moving and the chi circulating almost like Tai Chi.

We got a couple of inches of snow and icy precipitation today. I was gonna skip my walk but told myself I could just go out for 10 minutes. So, I put on my bright yellow, warm Nautica jacket that my deceased dad gave me a few years ago I don't get to wear it much because it doesn't get that cold that often in South Carolina. Then I headed out the door into the 23°F night to walk on the ice. I did my ten minutes and felt good, so I kept walking for another 15-20 minutes.

I had walked about a mile and was just about to go in the house when I noticed a neighbor stand in his driveway. I stopped to talk to him. A few minutes later another neighbor came out. We walked back down to the end of our street which is an entrance to the neighborhood and watched cars sliding around the steep curve of the road bordering our subdivision and into the ditch. They were all eventually able to get out.

Chilly Hybrid High Intensity Workout

Working in Greenville today so I got my workout in before starting work. Exercised outside again. It was kinda' chilly, in the 40s, but at least the clouds were clearing out. It was cool enough for me to keep my sweatshirt and Vibram Five Fingers shoes on for the entire workout though.

Warm Up: Intu-Flow 8 minutes

Five Rounds 45 seconds per exercise with 45 seconds rest between rounds.

Frogger to Standing => 7,7,5,6,5
Swing Split to Table Thrust => 5,3,3,4,4
Side Plank to Scorpion => 6,6,6,6,6
Split Squat to Pillow Twist => 6,6,5,5,4

These five rounds took 21 minutes.

Cool Down: Prasara Yoga 14 minutes

This routine is EXHAUSTING! I'm really disappointed with my performance in the second exercise though overall I did more reps than yesterday as I should as this is a high intensity day and yesterday was moderate intensity. I really need to pay attention to my form and make sure I'm using good technique even as I get more fatigued.

By the time I was finished I was dripping wet despite the cool temperatures. It really makes me feel good to exercise outside in the fresh air and sunshine. I think the combination of the three is really helping me to sleep better at night, too.

This is the 24th day of this phase one routine. I have four more days to go. I'm going to get these last four days in without skipping any days. I need to print out the pages for phase two and figure out where I can do the exercises or if I have the right stuff here at home to do them.

Now two hours later I feel good. I'm a little sore in the triceps and my entire torso. I need to really focus on the last exercise to make sure I'm really putting in the work on my legs.

Back on the Grind

I haven't worked out for a few days, since Tuesday 21 January 2014 in fact. I ran out of blood pressure medicine on Sunday 19 January 2014. My wife went to the pharmacy that day to pick up my refill and they told her my insurance card was invalid. It was not but there was no way to solve it then. I figured I would be okay for a day or two.

Monday was a holiday. Tuesday I went back to work with the intent on contacting the insurance company during the day but I totally forgot. Wednesday I remembered to check but didn't have my insurance card with me. Thursday I had my info and called the insurance company. As I thought, no problems with the insurance. The pharmacy had just made a mistake.

By Wednesday I had started feeling bad. Slight headache and dizziness. I knew it was my BP. I should have checked it but I didn't. Got my Rx on Thursday evening started feeling better Friday evening. I woke up Saturday feeling like I was coming down with a cold. I had done a little sneezing the day before and woke up blowing my nose constantly. That led me to skip working out Saturday.

I didn't feel as sneezy and drippy today. Workout mode ON!

Warm Up: Intu-Flow 8 minutes

Five Rounds 45 seconds per exercise with 45 seconds rest between rounds.

Frogger to Standing => 7,5,5,5,5
Swing Split to Table Thrust => 5,4,4,4,4
Side Plank to Scorpion => 5,5,5,6,6
Split Squat to Pillow Twist => 5,5,5,4,4

These five rounds took 21.5 minutes.

Cool Down: Prasara Yoga 14 minutes

I started working out but without starting my interval timer. I didn't realize until I had done at least 7 Frogger to Standing reps. This led to 45+ seconds rest before the Swing Split to Table Thrust. This exercise is the hardest for me. After that I kept to the planned timing. I don't think I did as many reps total as last time but my technique was better.

It had warmed up to about 50°F but there was a steady breeze making it feel colder. Though I shed my sweatshirt after the first round I kept my shirt on for the entire workout. Could do the barefoot and shirtless thing today.

After I finished working out I helped bring groceries in. Then I put on a "Paleo" pot roast in the Crockpot. Once that was on I went back outside and raked and shoveled leaves into our big yard waste can for about 40 minutes. I'm quite thoroughly wiped out now.

Prasara Yoga Recovery 20140121

After a mostly sedentary day waiting for my wife while she had an out patient medical procedure and then working from my couch while she slept off the effects of general anesthesia I got in a low intensity workout. Today's workout consisted of 52 minutes of walking for 2.5 miles and 13.5 minutes of Prasara Yoga as outlined in a recovery routine in the Bodyweight Blueprint for Fat Loss.

I was a little sore this morning. Not as sore as yesterday, but I could still feel soreness primarily in my torso and core from all angles. My triceps are sore too. I need to find a way to give more direct stimulation to my biceps.

The walk was cold. It was still in the forties when I set out but it was windy. As far as the yoga I had the most difficulty with the trinity squats and the tripod reach-unders in this routine. Also, the first forward fold with hands clasped behind my back is really hard. My shoulders are just so tight that I can hardly raise my arms off my back.

I feel reenergized after getting my heart rate up and stretching out. I hope I can bring that energy level down enough to go to sleep relatively early. I don't want to be up all night as I've got to get my moderate intensity workout in tomorrow. BTW, today was Day 22, the  2nd day in the sixth cycle of the first phase of this workout program.

Day 21 Cycle 5 Day 1 Walk and IntuFlow

It was 66°F today! On January 20th! That's why I live in South Carolina!

I did a a bunch of stuff around the house today. Didn't get out for my walk until nearly 4PM. I walked approximately three miles in one hour. I say approximately because some friends were drove by as I was walking and stopped to talk. I paused the app I use to track my walks, Noom Weight Loss Coach, and forgot to un-pause it for at least 10 minutes and half a mile. Bummer! Another app, Noom Walk, kept on track of my steps and I topped 10,000, in fact 10,814 as of this writing!

Once I got home I got some water. Then I did the Intu-Flow recovery routine from the Bodyweight Blueprint for Fat Loss (BB4FL). Today was my 21st day of 28 days for Phase 1. It was a "no intensity" day which was a good thing. I was sore after yesterday's high intensity workout. Mainly in my midback, core, quads and hamstrings. Oh, I was also sore in my shoulders and triceps.

I have noticed that combination of using Intu-Flow as a warm up and Prasara Yoga as cool down on the moderate and high intensity days, as well as the planned no intensity ( Intu-Flow ) and low intensity ( Prasara ) recovery days seems to keep me from getting so sore I can't move. The BB4FL is a well structured program.

I slacked off for three days in total so far. So, I actually started this program twenty-four days ago. I also started weighing myself daily at that time. I've lost 5.6 pounds in 24 days. That's almost two pounds per week which is a healthy, sustainable rate. I haven't really dialed in my eating to either Slow-Carb or Low Carb Paleo style. I seem to eat clean about 50-60% of the time right now. Once I dial it in, I'm sure I'll lose weight more quickly.

Warm Hybrid High Intensity

I was prepared for today's workout unlike yesterday. Plus it was warm! Almost 60°F in the sun. That was good enough for me to work out shirtless and get my dose of natural vitamin D.

Warm Up: Intu-Flow 8.5 minutes

Five Rounds 45 seconds per exercise with 1 minute rest between rounds.

Frogger to Standing => 6,6,6,5,5
Swing Split to Table Thrust => 5,4,4,4,4
Side Plank to Scorpion => 5,6,6,6,5
Split Squat to Pillow Twist => 6,5,5,4,5

These five rounds took 22 minutes.

Cool Down: Prasara Yoga 14.5 minutes

I did better today. I did more reps. I got into the groove of these more complicated moves. I think the Swing Split to Table Thrust is the hardest for me. Again it's shoulders that are the weak link. On top of that my cardiovascular system is already taxed from the burpee like Frogger to Standing exercise.

My form really sucked in the fourth round, especially on the first and second exercises. I managed to refocus and push hard in the final round. When it was over I collapsed face down onto my exercise mat gasping for breath and pouring sweat despite the relatively cool temperature.

It is pretty easy to push through the burn when you're doing an isolation exercise for a small muscle group like biceps or triceps, or even a big muscle group when doing something like leg extensions for the quads. But when you're doing four exercises that involve the whole body with no rest between exercises it gets pretty darn tough.

Once I caught my breath I finished up with yoga. After the yoga I just sat in the sun and meditated for a while. I felt really good. Now I just feel tired and sore. Wonder how I'll feel in the morning? Or on Tuesday?

Cold Hybrid Moderate Intensity

I was not prepared for today's workout. I was expecting to do pretty much the same workout as my last moderate intensity day. NOT! Today's workout was comprised of more advanced versions of the exercises I had been doing on the high intensity days.

Warm Up: Intu-Flow 9 minutes

Five Rounds 45 seconds per exercise with 1 minute rest between rounds.

Frogger to Standing => 4,5,5,5,5
Swing Split to Table Thrust => 4, 4, 3, 3, 3
Side Plank to Scorpion => 4, 4, 3, 3, 3
Split Squat to Pillow Twist => 4, 4, 3, 3, 3

These five rounds took 21 minutes.

Cool Down: Prasara Yoga 15 minutes

After the warm up, when I looked at the BB4FL manual I realized that I didn't know how to do the exercises required for today. I had to pause and pull up the exercise instruction videos. Then I got down to business. Even after watching each exercise demo a couple of times, they are still a coordination challenge for sure.

I'm supposed to do the same set of exercise tomorrow but at a higher intensity. Today I was to keep my Rate of Perceived Effort (RPE) in the 5-7 range. Tomorrow's RPE is supposed to be in the 8-9 range. Hopefully I'll have better technique the second time around.

Unfortunately, even though the sun was shining bright it was too cold to workout shirtless. It never got warmer than 41°F and there was just enough wind blowing to make it uncomfortable to even take my sweatshirt off let alone go shirtless.

Sunny Walk and Yoga

I didn't workout for two days. I don't know why I was so reluctant or too lazy to just do the Prasara Yoga recovery routine from the BB4FL. It only took 11.5 minutes. I also walked 2.15 miles in 46 minutes at the Eastside High School track while my son Isaiah was working out with his school lacrosse team during their conditioning session.

Short and sweet. It was cool and breezy, but bright and sunny. I feel very good now. Tomorrow will be a moderate intensity bodyweight routine.

Back in Flow

I've started another streak. Five days straight. Today was a no intensity day. That translates to Intu-Flow, joint mobility, routine from the Bodyweight Blueprint for Fat Loss.

I intended to go for a walk as well, but I didn't get up early enough this morning to do so before work. And I left work too late to get my walk in this evening. It was full dark when I got home. I did do my Intu-Flow!

Cycle 4 Day 4 High Intensity Barefoot and Shirtless in the Sun

High intensity day of my fourth cycle of the BB4FL. I held my reps up steady 7 per exercise.. I'm not in good enough shape to complete 5 rounds of 10 reps per exercise yet.

Warm Up: Intu-Flow 8 minutes

Plan 5 Rounds 7 Reps per Exercise. The last three of the four exercises are 7 reps per side. Rest 15 seconds between rounds.

Frogger Level 1
Swing Split Level 1
Elevated Scorpion Level 1
Pillow Twist Level 1 w/ stool

Actual:

Round 1: 5 minutes & 3 seconds, 7 reps
Rest 1: 15 seconds
Round 2: 6 minutes & 26 seconds, 7 reps
Rest 2: 1 minutes
Round 3: 5 minutes & 12 seconds, 7 reps
Rest 3: 1 minutes
Round 4: 5 minutes & 46 seconds, 7 reps
Rest 4: 2 minutes
Round 5: 6 minutes & 12 seconds, 7 reps
Total time: 32 minutes & 52 seconds

Cool Down: Prasara Yoga 14 minutes

I began my workout with an Intu-Flow warm up. I was dressed in shorts, sweatpants, a tshirt, sweatshirt, injinji socks and a pair of my Vibram Five Fingers. After the warm up I ditched my sweat shirt. Midway through the second round I ditched my shirt as I was dripping sweat.

I only took a 15 second rest between rounds 1 and 2, but it slowed down the second round so much I decided to check my workout book to see how much I rested last high intensity day. Turned out that was 90 seconds, so I compromised and decided to rest 60 seconds between rounds today. Even with the rest periods cut down to 1 minute between rounds I didn't experience any feelings of nausea which leads me to believe I'm getting more fit.

My shoulders are still the weak link on Swing Splits, particularly my right one. In the second round I decided to do the the elevated scorpions on my hands instead of forearms. This seemed to relieve some of the pressure on my shoulders in this exercise.

In the third and fourth rounds my thighs were burning during the pillow twists. In the fifth round my thighs felt dead but my delts were burning like crazy. The whole routine had me breathing like a bellows throughout. I ended up taking a two minute break between rounds 4 and 5 because my phone with which I was timing the workout, was about to run out of charge so I walked into the house to get my charger.

For the Prasara Yoga cool down I ditched my Injinji socks and VFFs. Unfortunately clouds rolled in and a breeze picked up. I started getting chilly about half way through the cool down. I feel energized and a little sore.

Cycle 4 Day 3 Moderate Intensity Barefoot and Shirtless in the Sun

Today is day fifteen of Phase One of the Bodyweight Blueprint for Fat Loss. That makes this the third of four days in the fourth cycle. I waited until the afternoon and the weather had warmed up to about 55°F so I could get my workout on barefoot and shirtless like my friend the Diabetes Warrior, Steve Cooksey.

Warm Up: Intu-Flow 8 minutes

Plan: 5 Rounds As Many Reps as Possible with an RPE of 5-7 of

• Kneeling Push Ups 45 seconds
• Rest 20 seconds
• Hip Bridge 45 seconds
• Rest 20 seconds
• Side Plank Left 45 seconds
• Side Plank Right 45 seconds
• Rest 20 seconds
• Split Squat Left Leg Back 45 Seconds
• Split Squat Right Leg Back 45 Seconds
• Rest 20 seconds

Actual:

• Kneeling Push Up 17; 15; 14; 14; 14
• Hip Bridge 45 seconds each round
• Side Planks 45 seconds each side RL; LR; RL; LR; RL
• Split Squat 15R,15L; 13L,13R; 13R,13L; 12L,12R; 12R,12L

Total time 30.75 minutes.

Cool Down: Prasara Yoga 13 minutes

The rest between exercises was reduced to just 20 seconds. I was pretty consistent with my reps on push ups. By the time I got to the split squats of the last round my legs felt nearly dead but still got 12 reps per leg.

Side planks are still the hardest exercise for me. I'm getting better on them but still. Overall I feel really good. I feel like I'm slowly getting in better shape. Just got to stay consistent and work hard.

Cycle 4 Day 2 Low Intensity

Getting back on track after my day off on Thursday. It has been raining all morning. I took one of my sons, Isaiah, to Taekwondo. My plan was to walk around the area where the TKD school is located but it was raining. So, I drove down the road to Sam's Club and walked around inside at a fast pace like a mall walker. I walked for 42 minutes at which point it was time to pick up Isaiah.

The wife had a list of chores for us once we got home. Also, I needed to eat since it was midday and I had not eaten. After eating lunch and doing finishing up the "Honey Do" list I got in my Prasara Yoga recovery routine from the Bodyweight Blueprint for Fat Loss. I was a bit sore in my core and upper back but now I feel nice, loose and energized.

Cycle 4 Day 1 No Intensity

I skipped my workout yesterday. I didn't sleep well the night before and didn't get up early enough to workout before driving down to the office. Once I got home I was just too tired to do anything but eat dinner, watch a little TV and go to sleep.

This morning I resumed my workout plan and did a 25 minute Intu-Flow recovery routine from the Bodyweight Blueprint for Fat Loss. I followed that with a short walk of 25 minutes and 1.23 miles. Had to cut it short so I would be available for  10AM virtual meeting via Google Hangouts.

Twelve Days Straight

Day twelve is a high intensity routine from the BB4FL. I adjusted the reps up from 6 per exercise to 7. I'm not in good enough shape to complete 5 rounds of 10 reps per exercise yet.

Warm Up: Intu-Flow 8 minutes

Plan 5 Rounds 7 Reps per Exercise. The last three of the four exercises are 7 reps per side.

Frogger Level 1
Swing Split Level 1
Elevated Scorpion Level 1
Pillow Twist Level 1 w/ stool

Actual:

Round 1: 5 minutes & 20 seconds, 7 reps
Rest 1: 1.5 minutes
Round 2: 5 minutes & 55 seconds, 7 reps
Rest 2: 1.5 minutes
Round 3: 6 minutes, 7 reps
Rest 3: 1.5 minutes
Round 4: 5 minutes & 50 seconds, 7 reps
Rest 4: 1.5 minutes
Round 5: 6 minutes & 45 seconds, 7 reps
Total time: 35.5 minutes

Cool Down: Prasara Yoga 14 minutes

I was dripping sweat after round 2. By the middle of round 3 I was soaked. Even with the rest periods cut down to 1.5 minutes between rounds I wasn't as close to nausea as I was on day eight. My body is adapting quickly. All of these exercises involve the shoulders which seem to be my weak link right now. If only my shoulders would adapt more quickly.

Even though this routine is super hard, I felt good when I was done. I was soaking wet with sweat when I finished. I wanted to just stretch out on my exercise mat and recover but I started my prasara yoga cool down immediately. I was still breathing hard at the end of the yoga and did collapse on my mat for a few minutes.

Before I left my office at the Clemson University datacenter, which is nearly an hour drive from my home, I had begun to talk myself out of doing my workout today. The closer I got to home, the more I started talking myself into doing my workout. I didn't want to break my streak. Then my daughter, Gabrielle, encouraged me not to break my streak, too. Thanks, Gabby! I did it! Three four day cycles, twelve straight days! Hooray me!

Polar Vortex Continues on Day 11

Today is day eleven of Phase One of the Bodyweight Blueprint for Fat Loss. That makes this the third of four days in the third cycle. I didn't get up early enough to do this before work, but I did exercise some discipline after work.

Warm Up: Intu-Flow 8 minutes

Plan: 5 Rounds As Many Reps as Possible with an RPE of 5-7 of

• Kneeling Push Ups 45 seconds
• Rest 30 seconds
• Hip Bridge 45 seconds
• Rest 30 seconds
• Side Plank Left 45 seconds
• Side Plank Right 45 seconds
• Rest 30 seconds
• Split Squat Left Leg Back 45 Seconds
• Split Squat Right Leg Back 45 Seconds
• Rest 30 seconds

Actual:

• Kneeling Push Up 13; 14; 15; 13; 14
• Hip Bridge 45 seconds each round
• Side Planks 45 seconds each side LR; RL; LR; RL; LR
• Split Squat 13L,14R; 15R,15L; 13L,13R; 14R,14L; 14L,14R

Cool Down: Prasara Yoga 13 minutes

Total time was about 33.5 minutes not counting the warm up and cool down. I did fewer push ups than last time but more squats. I felt very good considering the rest between exercises was reduced to just 30 seconds. The side planks are actually the hardest exercise for me. My shoulders are just so beat up from both football and lifting stupid heavy weights in my younger days. Hopefully the combination of joint mobility and strength exercises w/ yoga will heal my shoulders.

Polar Vortex on Day 10

I didn't make this entry on yesterday, 20140106. However, I did do my Prasara Yoga recovery routine from the Bodyweight Blueprint for Fat Loss in the evening when I got home from work. It was bitterly cold thanks to the Polar Vortex so I didn't go for a walk. Shame on me!

No Intensity Intu-Flow and Cool Foggy Walk

Today is a no intensity day to begin my third four day cycle of the Bodyweight Blueprint for Fat Loss. That means an Intu-Flow recovery routine of 23 minutes. My whole body felt warm and loose once this was complete.

I then went for a 2.2 mile walk around the neighborhood. My walk lasted 44 minutes. I kept up a much better pace than the first couple of times I walked. I did have to slow down on hills as I was getting some twinges in my calves and or achilles tendons.

Overall a good workout. Nine days straight!

Day 8 High Intensity

Day eight is a high intensity routine from the BB4FL. I adjusted the reps down from 10 to 6. I'm not in good enough shape to complete 5 rounds of 10 reps per exercise yet.

Warm Up: Intu-Flow 8 minutes

Plan 5 Rounds 6 Reps per Exercise. The last three of the four exercises are 6 reps per side.

Frogger Level 1
Swing Split Level 1
Elevated Scorpion Level 1
Pillow Twist Level 1 w/ stool

Actual:

Round 1: 4 minutes & 50 seconds, 6 reps each
Rest 1: 3 minutes
Round 2: 4 minutes & 50 seconds, 6 reps each
Rest 2: 3 minutes
Round 3: 5 minutes & 5 seconds , 6 reps each
Rest 3: 3 minutes
Round 4: 5 minutes & 13 seconds, 6 reps each
Rest 4: 4 minutes ( accident lost track of time )
Round 5: 5 minutes & 16 seconds, 6 reps each
Total time: 38 minutes

Cool Down: Prasara Yoga 13 minutes

Even scaled back I was dripping sweat after round 2. By the middle of round 3 I was often hovering on the edge of nausea. Kept on going though. All of these exercises involve the shoulders which seem to be my weak link right now.

Even though this routine is super hard, I felt good when I was done. I was soaking wet with sweat when I finished. I knew I had worked hard but didn't feel totally wiped out.

Cycle Two Moderate Intensity

Today is day seven of Phase One of the Bodyweight Blueprint for Fat Loss. That makes this the third of four days in the second cycle. The following is the advice & inspiration from the BB4FL implementation guide.

Sometimes the trickiest part of the Moderate day is maintaining the appropriate Rate of Perceived Effort (RPE). Don't let it creep up into the High Intensity zone.

The appropriate RPE for moderate days is 5-7 on a scale of 1-10 with 10 being maximal effort. I definitely violated that maxim on the moderate day of cycle one. I was on the edge of nausea from the latter part of round two onwards. I didn't read this tip until after my first round today. I then consciously tried to keep the intensity down instead of going all out like I did in the first round.

Warm Up: Intu-Flow 9 minutes

Plan: 5 Rounds As Many Reps as Possible with an RPE of 5-7 of

• Kneeling Push Ups 45 seconds
• Rest 45 seconds
• Hip Bridge 45 seconds
• Rest 45 seconds
• Side Plank Left 45 seconds
• Side Plank Right 45 seconds
• Rest 45 seconds
• Split Squat Left Leg Back 45 Seconds
• Split Squat Right Leg Back 45 Seconds
• Rest 45 seconds

Actual:

• Kneeling Push Up 17; 12; 11; 11; 13
• Hip Bridge 45 seconds each round
• Side Planks 45 seconds each side LR; RL; LR; RL; LR
• Split Squat 17L,16R; 10R,10L; 11L,10R; 10R,11L; 11L11R

Cool Down: Prasara Yoga 14 minutes

I feel excellent! Rather than completely wiped out I feel energized. I should be good to go for tomorrow's high intensity work out.

Cool Misty Morning Walk and Yoga

Got up late this morning. However, after meditating and drinking my protein drink and coffee, I went for a walk anyway. I did 2.38 miles in 49:17 for an average of 2.9 mph. It was cool and misty when I started out. By the time I got home the mist had become a steady drizzle.

Once I got my wet outer clothes off, I did a Prasara Yoga recovery routine from the BB4FL. It was a short 11 minute workout. Feeling good! This makes six workout days in a row!

Late Afternoon Intu-Flow Recovery and Walk

Day 5 of the BB4FL. Today is a zero intensity day which means a 20+n Intu-Flow recovery routine. I also took a two mile walk around the neighborhood.

I'm sore from yesterday. My shoulders, particularly my right one, are extra sore. My core is the next most sore set of muscles. My quads are sore but not nearly so sore as after my first two days of Crossfit exploration.

I think I'll do the Bretzel, versions 1.0 and 2.0, some shin box switches, and some thoracic bridges while watching TV.

I did the stretching/mobility exercises. The SBS is quite uncomfortable for my ailing left hip joint, plus I need more core strength and stability. The thoracic bridges are quite similar to some moves I do for both Intu-Flow and Prasara yoga.