Groin Pinch

I’m 95% certain I’ve never been this sore. There is a pinch up in my left groin that is making it difficult to even lift that leg off the ground. Getting out of a chair, going up stairs, and putting on pants are all a real chore! </crying>

Having a hard time sleeping so I was out in the garage by 8am for recovery work.


  • 30:00 Air Dyne (AD2)

Was pretty slow moving when I got started. I’m not used to doing something fresh out of bed that early. Been a lazy start to 2016 without haven’t been to a 9am class yet I don’t think. Warmed up after about 5 minutes and picked up the pace. Went 9.41 miles.


2 Sets

  • 5 StrongFit Tricep Openers (8#)
  • 5 Scapular Wall Slides (YouTube video)

Update: After doing some reading and realizing this is no normal soreness in that hip/groin area, I think it might be a type of hip impingement. Just what I needed! The rest are my legs are still really sore too, but this spot is definitely different than anything I’ve felt before and it’s affecting common movements way too much for muscle soreness.

Take Me Back

Back in Michigan. Weather here is cold and shitty! Out in the garage around 1:30.


  • 5:00 Air Dyne (1.45 miles)
  • Crossover Symmetry Activation
  • 2 Sets
    • StrongFit Tricep Openers (8# DBs)
    • 15 GHD Heel Drives


  • Squat Snatch
    • 5×45#
    • 5×95
    • 3×115
    • 3×135
  • 15:00 EMOM
    • 1 Squat Snatch (155#) + 1 OHS


Missed first attempt 4 (?) times but grabbed the bar right away and made every 2nd attempt. I think all of them were that slow motion loss where it was just a touch forward and I couldn’t quite pull it back in. I actually planned to use 165# but was feeling slow so I scaled it back and still wasn’t very good. I really worked up a sweat though.

I did something a little different today. Since there is a slight slope in the garage, I turned and faced the opposite direction every set. I have always faced out to the middle of the garage with the snatch and C&J. Don’t want to create any imbalances.


E3M – 5 Sets

  • 10 Back Squat (185#)
  • 10/10 Curls (alternating, 15# DBs)

Finished up with Crossover Symmetry Recovery, which I haven’t done in a long time. I tend to use the Iron Scap or Plyo protocols after workouts most of the time. I did the first 2 sets facing towards the rack like I normally do with squats and the last 3 squats facing out to the middle of the garage.

More Tris

My triceps continued getting more sore and seemed to peak last night when I could barely straighten my arms. They feel a little better today. Out in the garage after lunch settled.


  • Crossover Symmetry Activation
  • 2 Sets of Tricep Openers (8# DBs)

Strength – Back Squat


  • 6×45#
  • 6×135
  • 6×205
  • 4x6x255

Conditioning – Air Dyne

3 Rounds

  • 3:00 Easy
  • 1:00 Rest
  • 1:30 Moderate
  • 1:00 Rest
  • 45s Fast
  • 1:00 Rest
  • 15s Sprint
  • 1:00 Rest

This was an Aerobic Capacity workout. Probably didn’t go hard enough on some of the paces. Totaled 5.65 miles.


Finished up with Crossover Symmetry Plyo.