11/14

11/13      Row 3 min easy (lowest damper setting)

               Run 20 min at a pace you won't feel sick

               Row 3 min easy (lowest damper setting)

Did this. First time rowing since June 15. Felt ok -- took it pretty easy.  About 10 pulls in got over zealous and pulled too hard.  My arm reminded me very quickly that it needs to be eased in. S/M was much lower than normal. Pace was obviously embarrassingly slow, but I just accepted it and focused on form. 

+

:30 sec couch stretch each leg

:30 sec pancake

:30 sec half pigeon each leg

Did these. 

I've made it to the magic 5 month mark.  Started doing planks today in PT (doing sets of 10, 5 seconds each).  Such a difference from when I tried to do planks when it was torn.  No pain.  Also started doing some weighted ball throws off a bouncy thing. 

Neck and sides of shins sore. PT said it's from my back -- will ask him what I can do to help that. 

People at the gym here are a lot less friendly and much more cliquey than CFA. Doesn't help that I'm somewhat of a quiet person.  The guy who manages the parking lot next to the gym and I now say hi -- he's the only one who talks to me. haha