in shape or out of shape?

mr. inkawaves has spent the last 3 days doing cross-fit workouts run by a friend, mainly because my doctor told me i needed to stay out of the water for a few weeks because of a minor surgery and the risk of infection from lima's sparkling waters. i had thought i was in good shape. when i'm in a good groove and have slept well, i can normally surf for 3 hours in heavy surf, even in a current. i also do yoga a couple times a week, so all told i thought i was in good form. not so. i've been humbled. these last 3 days have shown that my fitness level stinks, that my legs and certain other parts of my upper body have atrophied in the last 2.5 years of pure surfing and yoga, and that my lung capacity isn't is good as it could be. i always knew that cross-training works and is necessary, but this has really hammered it home. if i could just get rid of the pulled muscle in my back all would be good...