Beach Bash

Yesterday's First Annual Oceanside CrossFit Labor Day Beach Bash was a real hit. Almost all of the usual suspects showed up with a great deal of anticipation about the surprise workout. Jeff certainly did not disappoint. On initial explanation, the workout sounded a bit confusing and I suspected that it would lack intensity at times. Well, I couldn't have been more wrong about the intensity. There was plenty of intensity. Let me see if I can sum up the workout.
We were randomly split into teams of two, mostly mixed gender teams, but there were a couple of 2-male teams. I was fortunate enough to be randomly selected as my wife's partner. We were early favorites to win the whole thing.

The WOD was as follows:

34 Burpees (each person)

Sprint to the beach and fill up a 5-gallon bucket with water

Carry bucket, medicine ball (14# male/8# female), Kettlebell (55#male/35#female) and spare bucket a total of 100 meters

@ 25 meters stop and perfrom 50 Kettlebell Swings as a team

@50 meters stop and perform 50 Med Ball Cleans as a team

@75 meters stop and perfrom 50 KB Sumo Deadlift High Pulls as a team

@ 100 meters drop gear and then turn around and do the Wheelbarrow x 50 meters

Finish with 50 meters of leapfrogging Broadjump Push-ups.

Confused yet? Actually, once we got going it wasn't that bad. Of course we went two teams at a time, so there were plenty of spectators to tell you what to do next.

Our finishing time was 11:45, good enough for 3rd place. Congrats to Robbie and Chris who set the standard as the first team to go and posted a Championship time of 11:37. Jeff and Kelsey put up a solid 11:40 for second place.

After the workout the feed was on. Who's on the Zone Diet? I clearly wasn't on this day. Let's see, I stuffed so many things in my mouth, it's going to be difficult to recall it all.

a.m. weight - 154

Breakfast

3 eggs scrambled

strawberries, canteloupe, 1/2 banana

2 cups coffee

pre-WOD snack

1/2 Greens + Protein Bar (at $2.50 per bar, I think I'll stick with my Clif Builders Bars)

Post-WOD Feed

multiple handfuls of Doritos

Couple handfuls of Kirkland Snack Mix (mmmmm....m&m's)

smattering of fruit
Handful of Snack Cracker Mix

2 brownie bites

1 peanut chocolate chip cookie

1 cheeseburger w/ whole wheat bun

1 hot dog w/ bun

2 Firestone Walker Pale Ales

Spinach Salad

Marinated Green beans

Dinner

Grilled Mahi Mahi

Salad (mixed lettuce, blueberries, raspberries, blue cheese, pecans, dried cranberries)

Healthy Vinaigrette

1/4 cup Trader Joe's Israeli Couscous mix

1 glass red wine

snack

6 Trader Joe's Dark Chocolate Almonds (sprinkled with sea salt and turbinado sugar. Let's call these what they really are Crack Covered Almonds)

Catharsis

ca·thar·sis - (kuh-thahr-sis) -noun.
1. the purging of the emotions or relieving of emotional tensions, esp. through certain kinds of art, as tragedy or music.

This has been one of those weeks. Funny, cause looking at the schedule I thought for sure it would be an easy one. It's a short week as we head into the holiday and the command made it a Freeze Week so that we could conduct safety standdowns and necessary quarterly training. Should have made things a snap. Rather droll and boring, but a snap. Well the droll and boring part was dead on, but this week was anything but a snap.

I already wrote about my frustrations on Monday. They continued and rolled right into Tuesday. The fact that it was Freeze Week meant that I really wouldn't be seeing any patients because they were all at training. So, that made things a bit boring. Boring, I can handle. The real pain in the butt part came in the afternoon. The big occasion on Tuesday was the arrival of the new CG. He came and gave a rousing speech and then went on for another meeting and the day was going to culminate in a tour of the battalion spaces. I had been told several times that he definitely intended to make a stop at physical therapy, so I made it a point to stick around. The tour was supposed to start at 1545 (3:45pm). I called home and said I probably wouldn't make it to the 4:30 CrossFit class, but hoped to make it shortly thereafter. Hmmm...famous last words. Long story short, the General made it to physical therapy right around 1840 (6:40pm). He walked around and asked a couple of questions, total of 5 minutes and he was out.

Now, I realize that it is important to stick around and meet and greet with the new head honcho. I also realize that the CG's schedule usually gets bumped around a bit. I realize all that, but it still burns my butt when I have to stick around an extra 3 hours for a seemingly meaningless 5 minute interaction. Sure, it could have been worse and yeah, sure there are others in uniform who have it much worse than I do. I'm not comparing my situation to theirs, just saying that the last couple of days sucked.

At any rate, once the CG left, I grabbed my gear and got the hell out of Dodge. If I hurried, I could still get to the gym in time to vent a little frustration. Laura was kind enough to let me hit the WOD while she was teaching the intro class. She had a nice little dose of pain served up for us that was perfect for me to experience a bit of catharsis.

Run 800m
21 Push Press 95#
21 Deadlift 185#
Run 800m
15 Push Press
15 Deadlift
Run 800m
9 Push Press
9 Deadlift

My time was 14:53 (Rx)

Thanks Laura, that was just what I needed. Now bring on the holiday weekend.


a.m. weight (didn't weigh in)

Breakfast
3 egg omelette
1 oz cheddar cheese
1 slice whole wheat lightly buttered (not the best carb choice, but damn it was tasty)
1 banana
small handfull of nuts
2 1/2 cups coffee throughout morning

a.m. snack
2/3 Think Thin Chocolate Mudslide bar

CrossFit Endurance WOD: distance covered 1.31 miles

Lunch
approx 2 block salad (cauliflower, broccoli, bell peppers, red onion)
1 can salmon (6 oz)
hearty helping Bragg Healthy Vinaigrette
1 large peach
small handful of nuts (chestnuts, walnuts, macadamia nuts)

aftenoon snack
1/3 Think Thin Chocolate Mudslide Bar

Oceanside CrossFit WOD: Time 7:43

Dinner
approx 4 oz Trader Joe's Chicken Pomodoro
Large salad (butter lettuce, purple carrots, red onion, bell peppers, heirloom tomatoes)
Yep, you guessed it, Bragg Healthy Vinaigrette
Fresh Pineapple and blueberries

4 cookie meeting

Okay, actually, it was a 4 cookie and a Coca-Cola meeting from hell this afternoon. What I thought was going to be a mildly uncomfortable 60-90 minute meeting turned into a 4 hour suffer-fest in an 85 degree room. Best part is that of the 4 hours, only 10 minutes were pertinent to me.

I actually had my first cookie before going into the meeting, so I can't blame the meeting for my initial indescretion. About two hours in, which was about 60 minutes before I had anything to input, I snuck out to go the bathroom and the cookies called to me. Of course there was no water left, so I washed them down with a Coca-Cola. I haven't had that much sugar in one sitting in a very long time. Didn't take long for me to develop a nice little headache. Suffer through another 90 minutes and finally it was out the door at 7pm. Guess I missed my CrossFit workout for the day. On the way out the door, I decided to go for a little "Hair of the Dog" and grabbed another cookie to see if I could flush out that headache. Ugh!!

Other than that it was a pretty good day. Stayed mostly in the Zone with all meals up to that point.

a.m. weight - 151.4

Breakfast

1 c plain yogurt

1/2 large peach

1/2 c blueberries

handful of roasted almonds and macadamia nuts

2 1/2 cups coffee

approx 2 oz rotisserie chicken

a.m. snack

Chocolate Clif Builder bar (ate the whole thing)

CrossFit Endurance Workout: 3 x 1/2 mile hill repeats (all out efforts)

Lunch

6 oz baked salmon

large salad (red leaf lettuce, mini bell peppers, purple carrots, blueberries, raspberries)

Healthy dose of Bragg Healthy Vinaigrette

Handful of mixed nuts (chestnuts, macadamia nuts, walnuts)

afternoon snack (pre-cookies)

2 cheese sticks

1 medium apple

Meeting snacks

4 chocolate chip cookies

1 Coca-Cola

Dinner

3 slices deli ham (nitrate free Hormel Natural Choice)

1 1/2 small pork chops

1 grilled zucchini

1/2 large peach

Got Motivation?

(video courtesy of www.crossfit.com)

I think that pretty much says it all. If you watch that video and continue to have difficulty getting motivated to go out and do something to improve your fitness, you seriously need to have your head examined!

Now about me:

Getting back into the Zone after a couple of rough weeks with travelling. Tried to cut out the dairy after talking with Robb Wolf. I never really accomplished the goal, but I significantly reduced my dairy intake. That meant no cottage cheese and no yogurt for breakfast or snacks. I did have a couple of cheese sticks for snacks. What I experienced going dairy-free wasn't necessarily pleasant. For the first time since I started the Zone I actually felt a sense of loss. Those cottage cheese and yogurt breakfasts were comfort food for me. I found myself standing in front of the fridge in the mornings saying to my self "F*ck, I don't want scrambled eggs again for breakfast." So, after a couple of week of giving it a go, I'm back on the dairy. I'm going to try to keep the intake fairly low, but gotta have my comfort breakfast at least a couple of times per week.

On the exercise front, I hit a new Overhead Squat PR last night with 165#. (previous PR was 151#). The travelling also took a toll on my CrossFit Endurance training, so I'm trying to get back into that as well.

weight this a.m. - 153.6

Cranky Pants

Been a while since I posted anything. Just trying to get back in the swing of things after a couple of weeks of travelling. Spent 4 days in Indianapolis for a Physical Therapy course. My daily nutrition while I was there wasn't stellar, but it was slim pickins. According to Indianapolis Monthly magazine, Indianapolis has more franchise restaurants per capita than almost any other U.S. city. I'm not so sure that is something I would advertise, certainly doesn't make me want to hurry back to Indy.

I did get a good workout in while I was in Indy. I stopped by Indy CrossFit for their Friday evening Open Gym session. Jeff had a good dose of pain served up:

10,9,8,7,6,5,4,3,2,1
95# thrusters
burpees

If I recall correctly, my time was 9:42'ish. I was certainly a hurting unit after that one. The other days I was in Indy I only kept up with my Burpees from the 100 Day Burpee Challenge.



On an entirely different note:

While we were on our Northern Cali vacation Amy and I ran across this article in the Bohemian. We loved it. There are so many know-it-alls out there who are actually quite ignorant, this article illustrates the point quite nicely.



Cranky Pants
By Clark Wolf

Splitting his time between Guerneville and Manhattan, acclaimed consultant Clark Wolf graces these pages with the occasional diatribe from the periodic local.



OK, I've had it. I'm totally sick and tired of people commenting on what I eat and drink, like they know something I don't, and like it's OK to have a public opinion about something as intimate as what I put in my mouth. Especially when they're so deeply wrong.

I'm talking about you, Starbucks. It's really swell that you stopped everything for an hour or two (and delightfully eerie to walk by a locked-up gaggle of baristas revisiting the basics) to attempt to refresh your commitment to coffee mania, but can you please teach your team a few basic facts? And some manners?

Simple fact: There's less caffeine in espresso than in regular drip coffee. A six-ounce cup of brewed coffee has about 100 to 115 milligrams of caffeine; a double espresso, about 50. OK, so I like a Quad (that's four tight shots). And a Venti coffee (a trademarked term for a huge amount—20 to 24 ounces depending on the drink) is 400 to 450 milligrams of buzz. So whose eyebrows should be raised?

More complex fact: Espresso has less caffeine for two separate but relevant reasons. First, it's most usually made from better beans—they're called Arabica and just naturally have less caffeine while having more, deep flavor. Second, the push-through of water means less time on the bean, so again the less caffeine you get into your cup. (The cheaper brews use a bean called Robusta, which is, uh, pushy but somehow less refined.)

Big fat fact: A whole lotta stuff Starbucks and other nuevo barista bars sell is huge-calorie/empty-calorie confectionary. I mean, 600 calories for an Iced Peppermint White Chocolate Mocha Venti crap-o-chino?! And they cross their eyes at my quad?

And you really don't need to know my name. I've not yet had my coffee this morning, so your corporate attempt at commercial bonding with me is really rather invasive. If I'd wanted to have coffee with you instead of from you, I'd have invited you over. Just sell me the damn quad.

Clark Wolf

Clark Wolf is the president of the Clark Wolf Company, specializing in food, restaurant and hospitality consulting.

Back in the Saddle

Well, it was a great vacation, but I'm definitely paying the price. I noticed at the end of the trip that my little belly pooch was back. Not quite back at the before photo stage, but I packed on some extra winter insulation.




a.m. weight - 153 (I was 152 yesterday WTF??)

Breakfast (4 blocks)
3 eggs scrambled
1 oz leftover pork chop
1/2 avocado
1 medium banana

Morning Snack (2 blocks)
1/2 cup lowfat yogurt
1/2 cup canteloupe
handful of mixed nuts (brazil, pecans, peanuts)

CFE WOD - 5K run @ 80-90% effort (20:12)

Lunch (4 blocks)
Approx 2 blocks Broccoli Slaw
4 oz leftover applesauce burger
healthy helping of Bragg Healthy Vinaigrette
1 large peach

afternoon snack (2 blocks)
6 oz baby carrots
2 oz turkey lunch meat
handful of mixed nuts

Pre workout oops Snack
1/2 Peanut Butter Clif Builder Bar

Oceanside CrossFit Wod - 5 rounds Press/Push Press/Push Jerk to failure @ 95# (4,4,5,5,4)

Dinner (approx 4 blocks)
Apple Chicken sausage, bell pepper, asparagus, onion, artichoke saute with good dose of extra virgin olive oil
1 small glass Zinfandel

NorCal CF/Winery Tour - The Final Leg

In the interest of saving time, I'm going to wrap-up the last 3 days of our vacation into one post.

The drive from San Fran was a bit challenging. Not because it was a difficult drive, but Amy and I were both shot from the two hard workouts and the fact that we didn't sleep very well. There was a tremendous amount of street noise filtering into our hotel room. The drive took us just over 5 hours, including stops for lunch and bathroom breaks.

We rolled into Solvang at about 5pm. Solvang is a charming little european style village. Our hotel was on the eastern end of town, the Hadsten House. This proved to be the best accommodations of the whole trip. The entire hotel/spa has been recently renovated and they did a great job with it. The first evening we settled into our room and had a very nice dinner at Cafe Angelica.

For our first full day in Solvang I booked us on a wine tasting tour. We were picked up at 11am in a van and our tour group was only 5 people: Amy and I, Diane & Jim, seasoned wine drinkers from Valencia and Captain Kirk, an accounting professor from the University of Michigan. We tried to give him a hard time about being from Big Ten rival Michigan, but he's taught at so many other Big Ten schools, including Ohio State and Indiana, we didn't know where to start. We were quite pleased that it was going to be a small group.

Our first stop was at the Sanford Winery in the Santa Rita Hills. The rest of our group was very impressed with their Pinot, Amy and I were most impressed by the walnut oil they had for sale, so we bought a bottle of that. Second stop on the tour was Mosby. The host/salesman at Mosby looked like he stepped right out of an old western movie. Certainly not someone you would peg for a wine afficionado. He was very friendly and knowledgable. We picked up two bottles here, the Primativo, which Diane and Jim had to buy for us to sample, and the La Seduzione. Funny story about the La Seduzone, it's made from Lagrein grapes. They wanted to call it simply Lagrein, but the ATF said that Lagrein grapes are not grown in the US so they can't call it Lagrein. Funny, because they grew these grapes right on their vineyard and they are Lagrein. Gotta love government bureaucracy.

For lunch we went to the Demetria Estate Winery. This is a beautiful, private winery in the Santa Rita hills. We were greeted by the winemaker who served our tasting with our lunch. Lunch was quite good, typical wine fare. We had several quality cheeses, salumi, grapes, candied pecans and crusty bread. Went very well with the wine we were enjoying. Along with the great tour and explanations of the wine making process one of the highlights of the lunch was playing with the winemakers 8 week old Jack Russell Terrier puppy, aptly named Moby Dick.

After lunch we headed to the tiny village of Los Olivos where we stopped at Carina Cellars tasting room. While not a winery stop, the tour guide brought us here because she thought we would enjoy the Syrahs. She was right. Amy and I bought a bottle of the 2004 and the 2006.

As if we hadn't had enough wine for the day, we got back to our hotel just in time to head down to the hotel restaurant for a complimentary glass of wine. Neither of us needed this glass of wine, and it wasn't a good wine, but at this point we were both too far gone to be thinking sensibly. We made friends at the bar and decided to have our dinner at the bar instead of at a private table. I had been looking forward to this dinner since we checked in. I read about their famous burger and just had to try one. You have to check out this burger description:

Hadsten Burger * 16.
Served with house chips or side Caesar salad

* Half pound of ground Angus beef with your choice of any or all of the following;
bacon, sauteed mushrooms, sauteed onions, sauteed spinach, avocado, fried egg,
roasted peppers, goat cheese, Swiss cheese, cheddar cheese & jack cheese. Try it “all the way”. Also available prepared with grilled chicken breast or Portobello mushroom instead of beef

Are you kidding me? This was one damn good burger, and it was just as huge as it sounds. I was only able to plow through half of it and I was sorry that I did. Not because it wasn't a good burger but because it was way too much food. I was a hurting unit after that. Amy had the Chicken Marsala, which was also very good (she had it with two orders of the spinach in lieu of the mashed potatoes in an attempt to stay zone/paleo friendly).

We finished the evening with a nice long soak in the hot tub. Both Amy and I were ridiculously sore from our workout at Lalanne Fitness the day before. We were really looking forward to our spa day.

Thursday, we slept in a little and had breakfast at the hotel. They had a great complimentary breakfast which included scrambled eggs, bacon, sausage, fresh fruit and oatmeal. They also has danishes and potatoes but we skipped those. After breakfast we relaxed a bit, did a load of laundry and then went for our massages. We did a nice relaxing couples massage. No deep tissue for me, I was way too sore to handle that. After our massages we relaxed a bit more and then we headed off to tour the local country side. We walked around Los Olivos, there are some very nice shops. Our favorite stop was the Los Olivos Grocery. For such a tiny little town they had one rockin' grocery store. It was packed with the highest quality goods I have seen in a long time. Their cheese and olive oil selections alone were better than we have seen in most large chain grocery stores. They also have a restaurant there which looked great and we would have eaten there but we had reservations at the Firestone Walker Brewery.. Ahhh, the Firestone Walker, this will definitely rank right up there as one of my favorite memories of this trip. We started it off with a brewery and we were finishing with a brewery. This place is just plain awesome. I will save you all the details, because I could go on for a while, but we both loved this place. I had the beer sampler which included their pale ale, double barrel ale, IPA and porter. All were very good, I wouldn't have been disappointed with a full glass of any of them. I also had the Double Barrel Ale chili as a starter. For dinner, I had the flatiron steak with 2 orders of veggies and Amy had the salmon. Because everything else was so good we just had to see if the dessert would measure up, and boy did it. We had the brownie sundae and it was fantastic. The brownie was perfectly fudgy and moist. Great way to round off the dinner and a fantastic vacation.

Friday we slept in a touch, had another quick brekkie at the hotel and then hit the road. We stopped in LA at the Sony Studios to see Amy's sister who is working on the set of Angels & Demons. She gave us a tour of the studio, we got to see some of the sets, very cool. We also got free lunch and ice cream, can't beat that. It was a short stop, but it was cool to see where Mindi works. Didn't get to see Tom Hanks or Ewan McGregor though.

Ahhh, home at last. No matter how great the vacation is, there is no feeling like being home again.

Hope you enjoyed reading our tales from the road. We certainly had fun experiencing them. Now it's high time to get the diet back on track.


Lunch at Demetria Estate


Moby Dick

NorCal CF/Winery Tour Day #6

This morning started off with another CrossFit visit. We went over to the newly opened Lalanne Fitness in the heart of the Financial District of San Fran. This gym is owned by Chris Lalanne and his wife Maribel. If the last name sounds familiar, it should. Chris is the Grand Nephew of none other than fitness guru Jack Lalanne. Jack's 93 years old and still exercises 2 hours per day. Not sure if those are CrossFit workouts though.

The gym at Lalanne Fitness is beautiful. One entire wall is brick, really adds a lot of character to the place. It was a pretty slow morning, Amy and I hit it with just one other victim. No worries, Chris had a good dose of pain scheduled for us. We warmed up with several minutes of jump ropes then did a quick 3 rounds of walking lunges, Hip Extensions and GHD sit-ups, then the real pain began. Today's WOD was 20 minutes AMRAP (as many rounds as possible) of 15 squats, 12 push-ups and 9 pull-ups. I honestly lost count of my rounds once hypoxia set in at about 4-5 minutes. I think Chris counted 17 rounds, but I feel like it was probably 15, Amy pulled off 9 rounds (all kipping pull-ups, no band). After the workout Amy and I sat around and talked shop with Chris and Maribel until their next client came in. They were both extremely cordial and open. It's obvious they are both very passionate about what they are doing and we have no doubts that they will have an extremely successful business. It will be exciting to watch Lalanne Fitness develop over the next year or so.

We hopped in a cab and zipped back to our hotel with a quick stop for coffee and some quiche which we followed with cupcakes at Kara's Cupcakes Yikes, those are some damn good cupcakes. Glad we waited until just before we were leaving San Fran to stop there, oherwise it could have been U-G-L-Y! If you are in the area of the Presidio or Chestnut street, swing over to Scott Street and have a cupcake at Kara's, you will not be disappointed.

It was still fairly early in the morning, but we had a long drive down to Solvang for the final leg of our trip, so we zipped back to our hotel, took quick showers and then got the heck out of Dodge. We really enjoyed our short but quick trip to San Fran. Wish we could have stayed longer. We survived two smoker workouts, met more great CrossFitters, had yummy food and picked up some valuable business tidbits. Our work here was done.

Now it's time to sip some wine and hit the spa. Solvang, here we come.

NorCal CF/Winery Tour Day #5

Today we resume focus on CrossFit. We started off the morning with breakfast at Hank's Creekside which was right across the street from the Flamingo. It wasn't the best breakfast we had, but it was good. If you're going to eat potatoes here definitely go with the cottage fries as the hash brown weren't very good. Didn't need the extra carbs anyway.

After breakfast we packed up and began the fairly quick drive to San Francisco. Along the way we stopped at the Olive Press and Jacuzzi Winery outside of Sonoma. We were both really looking forward to this stop as we both love Olive Oil, especially infused oils. To be quite honest this was a disappointing stop. Sipping olive oil really isn't that exciting and after a few samples you actually start to feel kind of gross. It didn't help that the atmosphere there was way too commercial. We were spoiled by the small town hospitality and charm of Healdsburg, Windsor and Sebastapol. We did pick up a couple of nice bottles of oil though.

The drive into San Fran was great, this was a first for us. We loved driving through the north part of the city before reaching the Golden Gate Bridge, beautiful. Driving over the bridge was pretty cool, that's one big ass bridge. Our hotel was right on the famous Lombard street, although not on the cool curvy part, just a few blocks from the base of the bridge. We stayed at the Edward II Bed & Breakast. A funny little place, very much a San Fran hotel, cramped and pretty much outdated. The owners were very nice and the room was certainly acceptable. Lunch was fantastic, we went to a Thai restaurant, don't recall the name, right across the street from our hotel. The spinach wraps were great as was the Tom Kha Gai and green curry.

After lunch Amy tricked me into going into a salon so she could get a pedicure. The place was dead and they asked if I wanted one also. What the hell, I'm on vacation. So, I sat down for my second pedicure. Honestly, it was okay, certainly worth the $18 plus an additional $10 for the 10 minute foot/leg massage. I opted to not go with color on my nails though.

After the pedicures we went back to the room to begin preparing for our workout at San Francisc CrossFit. I had been really looking forward to going to SFCF because the owner is also a physical therapist. Unfortunately he does not train at the gym on Mondays, so we weren't able to hook up with him. One of his other trainers, Angel, certainly did his best to break us all down, however. It's almost hard to remember everything he put us through, but it started with Double-Unders and Burpees. Then we did 5 rounds of 100m sprints, 10 pull-ups and 10 ring dips. We followed that with Tabata Deadlift, Box Jumps and Rowing. Prescribed weight for the deadlift was 225#, I opted to go with 185#. I scored a total of 183 (47 DL, 81 Box Jumps, 55 cal on rower), Amy scored 143 (78 DL, 28 Box jumps they were 26inch box jumps though, and 31 cal on the rower) with 85# DL.

San Francisco CrossFit is definitely a unique "gym". It is located in the loading dock area behind an old commissary which is now a Sports Warehouse. All the equipment is kept in a shipping container and all the training is done out in the elements. This is real-deal grassroots fitness! The only downside for us Southern Californians was that is was cold. The wind was really whipping up off the bay and after the workout Amy and I were freezing our butts off. One of the guys pulled a cooler out of his trunk after the workout and we sat around and had a beer in the parking lot. Certainly did not help our body temperature, but it was a good bonding experience. Felt like we were hashers again.

Amy and I slammed our beers and then walked back to our hotel, cursing the wind the whole way. We quickly cleaned ourselves up and had a nice Italian meal for dinner. We were both whipped and went straight to bed after dinner.



Buildings are for wimps!


Amy & Dan @ the San Francisco CrossFit Box