A few weeks ago, I picked up couple of tips for taking long term care of the back.  I’ve noticed as my son get taller, I appear to be getting shorter.  On a good day, I’m 5’6″ and maybe, if I squint, a half.  When I started CrossFit, I was (a smidge) over 5’7″.  I have been relatively healthy over the years, but it might be possible that all the loading as actually made me shorter.  And I don’t have much more to give.
I have been trying to take the pressure off my spine by doing two simple drills:  hanging from the bar or stretching on the GHD.  Quite simply, I will hang from the pull up bar for a total of 2 minutes following a session.  Or, I hop on the GHD, lie face down and just hang out for 2 minutes.  This lets my spine decompress after what is usually a solid hour of fighting gravity.  It feels great.  Friday’s workout is a spine loader for sure, so maybe give your back a chance to return to normal by hanging out.

Workout of the Day
Strength/Skill
Back Squat
In 15 minutes, build to a heavy set of 5.
Conditioning
Squat Clean Ladder
In 1 minute, perform as many reps as possible of the Squat Clean.  Take 2 minutes to rest, write down your score and change out weights
Min 1 is 165/105
Min 2 is 175/115
Min 3 is 185/125
Min 4 is 195/135
Min 5 is 205/145