recovery

Let's see, yesterday was the 200 burpee-fest and Sambo. Time to pay the piper. My lower back is tight, left quad is sore, scalenes are sore, same with the traps, left triceps, infraspinatus and rhomboids. I could continue with the 100 burpee day plan, if I want to see my pee turn the color of tea. Better to avoid rhabdo, rehydrate and rest. Also, I'm breaking out the Stick, to loosen up the quads and the trusty lacrosse balls and Indo board cylinder which I use for rolling out the back muscles. I'm using my fingertips to tack and stretch the scalenes.

I'm not suffering from Ibuprofen strength pain. I don't medicate for muscle pain anyway. It's just that I don't think training through this soreness is productive. I'm already losing weight due to the burpee challenge. I don't want to have any injuries from neglecting to rest.

blunt force rolla

Just because I've fallen hard for the lacrosse balls as massage tool, it's not time to throw out the foam roller. First, let me say that the lacrosse balls worked like a treat in preempting a hamstring meltdown from yesterday's reverse lunge burpee extravaganza. They did nothing, however, for my erector spinae which were also hurtin'. I've criticized the foam roller for being a blunt tool, but blunt tool was exactly what I needed to roll out the ropey knots along my spine. Foam roller, I can't quit you.

In other news, Jack LaLanne passes away at 96. I thought of doing a 1000 push-up workout in honor of Jack, but will have to save it for another day. RIP.

pain

Pain is a dashboard warning light blinking. Usually it signals something is wrong. My elbow hurts. It's been sore for about two weeks. I expected soreness. A combination of high rep burpees, weighted pull-ups and dips is bound to elicit pain eventually. Massage is an active way to deal with the pain.

The photo shows my favorite anti-pain medication: self massage gadgets all. At the extreme left are the two most frequently used tools: a hard plastic Indo Board cylinder and the Stick. Whenever I refer to the foam roller, I am actually talking about the Indo Board cylinder. The cylinder has proven useful in treating my back pain and plantar fasciitis. Runners should be familiar with the Stick. It's great for shin splints, calf and IT band issues, and elbow tendinitis. I've been using the Stick on my triceps. It greatly reduces the soreness in my elbow.

Further right are various sized balls. A ball placed between a trigger point and a wall or the floor brings almost instantaneous relief. I recovered from a whiplash injury using a golfball in this manner. The Knobble (mushroom shaped device) and the blue caltrop looking thingy are handy trigger point release tools. I am currently using these for massaging the extensor and supinator muscles in my forearms.

Friday's workout:
-27 squat cleans

Saturday:
-10 minutes of burpees
-1 minute tuck front lever (4x15 secs)
-12 sec hand stand
-10 minutes of kb high pulls

2,550/11,xxx