more  I have scheduled “Get Grounded”  with Felica Tomasko for today so I went a head and did that even though my shoulder were really hurting.  It was a great restorative 60 min.  Somethings were held a little long for me but afterwards my lower back felt amazing but my shoulder and neck still hurt so I did a  little search and found “Practice for Shoulder, Neck and Upper Back” with Jason Crandell.  It was a 3o minute practice which was longer then I wanted but all they had so I went a head and did it.  There were some great shoulder openers that I plan on incorporating into my stretch after crossfit that I know from bikram.  great hour and a half spent feeling good and ready to get some great work done and eat well today!