stuck on boot, no SSH available

[geekness]

I've tried reading the USB and SD through my PC.
SD card is fine.
When I plug the USB in, I get told I need to format the disk. I can't remember If it's possible to read the USB or not?
Or maybe the USB stick is corrupt?

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OK, im almost certain it's my USB stick that has been corrupted some how.
I have installed Paragon ExtFS and Ext2Fsd-0.52. Neither software will open the drive, I keep getting the "You need to format the disk in blah blah blah...." alert.

Anyway, I guess I need to format my USB. To boot from my SD card again, do I just change the cmdline.txt from "root=/dev/sda1"back to "root=/dev/mmcblk0p2", then run through the process again?

Should I do an apt get/update and upgrade before installing to the USB? I guess it probably doesn't matter as XBMC will only run from the USB anyway.

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Is there anyway I can recover all my XBMC files from my USB? I may be able to recover some of the data from it using "getdataback" maybe.