Accountability

I am planning on participating in the 2012 CrossFit Open and I have A LOT of work to do!!!  This is why it's especially important for me to stay on top of my work outs.

I've slacked off on posting my Work Out of the Day (WOD).  It's time I hold myself accountable and to stay focused on my training.

 This is one way I am holding myself accountable:

Last Week's WODS:

SUNDAY 11/27/11
WOD:
90 minutes Hot Yoga

MONDAY 11/28/2011
WOD #1 @ 1PM:
"FIGHT GONE BAD"

3 Rounds of 1 Minute Work at each Station for Max Reps:
Push Press (55 lbs)
Sumo Deadlift High Pull (55 lbs)
Box Jumps (20")
Wall Balls (14 lbs)
Row (For Calories)
Rest

Total Score:  270  *(not my best score =<  )

WOD #2 @ 4:15:
Row 1K @ 4:30s

WOD #3 @ 4:30:
Yoga 45 minutes

TUESDAY 11/29/2011
MOBILITY @ 10am:  5 Minute Squat Challenge

WOD #1 @ 1pm:
1 Rep Max Over Head Squat:
Weight:  115

WOD #2 @ 2:30:
5 Rounds Max Reps of :
Hand Release Push Ups
Dips (parallel bars)
Pull Ups
Total Score: 307 reps

WEDNESDAY 12/1/2011
WOD:
Total Reps each round for 2 Rounds of:
4 min Deadlift
2 min Front Squat
1 min Push Press
3 min Rest
all using same bar @ 57 lbs
Round 1: 128
Round 2: 124

THURSDAY 12/2/2011
WOD:
For Time:
 5.10.15.20.25.30.35.40.45.50  Toes To Bar
10.10.10.10.10.10.10.10.10.10 Air Squats
50.45.40.35.30.25.20.15.10.5   Double Unders

Don't know time, timer got disconnected, but this was B-R-U-T-A-L!!!!
***on somewere around 40 T2B I switched to Knees to Elbows

FRIDAY 12/3/2011
REST DAY

SATURDAY 12/4/2011
WOD:
10 -8- 6 - 4 - 2 Power Clean @ 97 lbs
  3 - 3 - 3 -3 - 3 Hand Stand Push Ups

SKILL:
Worked on Power Clean Technique

SUNDAY 12/5/2011
WOD:
21 - 15 - 9:
Deadlifts @ 155 lbs
Dips on Parallel Bars

SKILL:
Worked on Muscle Ups

P.S. My Shoulders are SMOKED!!

Thanksgiving Feast

This year for Thanksgiving Jared and I met up with a few friends to share our gratitude with one another as well as our delicious dishes.

This is the WAY to go!  We had such a variety of foods with about 90% of the dishes being Paleo.  For those who think that you are missing out on taste and variety when going Paleo, I am here to testify that you couldn't be more wrong.  Not only was it absolutely DELICIOUS, but we both agreed that we felt sooooo much better than the usual post-Thanksgiving, carbohydrate induced coma, followed by remorse.

Surprisingly, one of my favorites was the Paleo Stuffing.  I am a big fan of stuffing.  The paleo version WOWed my socks off.

Another favorite of mine were the bacon wrapped dates with an almond filled center.  A-M-A-Z-I-N-G!

We also enjoyed Paleo Pumpkin Pie, drizzled with a blended mixture of frozen bananas, coconut milk, and a dab of honey.

 (Click here for some of the recipes) from Robb Wolf: The Paleo Table (Thanksgiving Ed.)

The list could go on and on...but as the saying goes, a picture is worth a thousand words... Check it out for your self....Here is a snapshot of our Thanksgiving Feast:

WATER ALERT!!

In Western society people have adapted to drinking coffee, fruit drinks, soft drinks and other such products as a means of satisfying thirst.

What many people do not realize is that many of these drinks in fact dehydrate the body of water.  


Everyone needs to intake the right amount of clean water each day to maintain proper function of our cells.  Making up almost three-fourths of the body, every cell is regulated, monitored and dependent on an efficient flow of water. Not one of the processes in our bodies could take place without it.  Water is critical for every single bodily function.  It is necessary for blood flow, for oxygen delivery, for waste elimination, for nutrient transportation, for the functioning of every organ, and plays an important role in tissue quality. 

For CrossFitter's, water becomes vital for recovery as we battle muscle stiffness.

According to Kelly Starrett, DPT, creator of 'Mobility Wod," the baseline for water consumption is, "Drink half your body weight in ounces, MINUMUM." For example, 220lbs = 110 oz water.  

Starrett's blog, Mobility WOD, stresses the importance of tissue quality and joint mobility and offers advise and guidance for many of the "issues in the tissues" that we as CrossFitter's might run upon.  

He challenges his followers to take a "Dehydration Test." The Dehydration Test is to simply drive your thumb into the skin on your shin for about 5 seconds. Upon release there should not be a dent. If you do see a dent, it says a little about your tissues. They are dehydrated. Starrett's advice is to increase your water intake according to his baseline suggestion.

The water we consume must be clean and should supply the body with needed electrolytes. Dehydrated or not, EVERYONE should add a pinch of salt or sea salt or some type of electrolyte replacement to their water. The added electrolytes help the kidneys absorb water effectively instead of just flushing it straight through the water pipes.  

As temperatures decrease, the tendency to drink more coffee and less water poses a big threat on your hydration levels and tissue quality. As a result, your performance may be affected. Please remember to stay on top of your hydration and electrolyte balance. Keep your tissues happy, healthy, and ready to preform; and as always, work on your mobility. Check out www.mobilitywod.com 

Pinehurst Sprint Triathlon 2011

Here is a re-cap of my day: 

I woke up, I swam, I biked, I ran, I ate pancakes, and then I took I nap.  

Okay, really... today, I participated in then Pinehurst Sprint Triathlon.  It started with a 750m Swim, followed by a 18 mile Bike Ride, and finally a 5K Run.  

Jared and I woke up at 4am and munched down breakfast:  Eggs, sausage, strawberries, blueberries, raspberries, bananas, and almonds.  This is the REAL breakfast of champions...NOT Wheaties!

5am
Getting Ready To Leave

7am
Race Site: Pinehurst Marina.
I saw these and HAAAD to have them!
Thanks, Baby!

7:30am
Pre Race...Brrrr!  A Chilly 45 degrees.

8am
Race Begins!!!
750m Swim...Check!
The water was a warm 74 degrees.  It felt great!

18 Miles of Brutal Hills...Here I Come!

5K Run with Jared.  (He's so sweet to finish the race with me).

Post Race.  This look explains it all.

Recovery drink in hand... All better!

This was A LOT of fun!  There will be a next time.

I encourage ANY ONE to participate in a triathlon.  It all starts with a wish, a desire, a dream.  Make it happen!  

My Perspective of "CCT 21/23"

Saturday's "CCT 21/23" Fundraiser was a huge success!!!

Here is how the day's events rolled out from my perspective:

6:30 am.  Breakfast: Eggs, bacon, strawberries, blueberries, grapes, and almonds.  Ready to go!

7:30 am.  Arrive at CFFB.  It's go time.  Time to organize, arrange, and finalize all the details for the day's event.

9:00 am.  People start showing up.  Whew!  I am busy getting people registered and assigned to heats.

10:00 am  Brief the little ones on their special part in the opening ceremony.  We decided to have the kiddos take part in the opening ceremony and help us recognize the combat controllers and their spouses by presenting them with a small gift and words of appreciation.  I sat with them and asked them if they knew why we were gathered together for the day.  I explained to them that we were gathered to honor our service men and women, those who fight for our country.   I asked them if their fathers or mothers were in the military.  All of them raised their hands.   I said that we were there to say thank you to them.  I explained that we were also there to give a very special thank you to two very brave men in particular who died defending our country.   I asked them if they would help me by presenting our service men with a special gift.  They were all so excited to help and to give their thanks.  It was very moving.

10:15  Opening Ceremony.  The mood in the room was of proud but heavy hearts.   As the speaker spoke of the combat controllers; his dear friends who paid the ultimate sacrifice while defending our county, I thought about how fragile life is.  I was reminded of the seriousness of the job that our service men and women do and the sacrifices they and their families make.  I don't think that you can really understand the sacrifices that are made by the service men/women and their families until you've lived a day in the life of a war time deployment.  I give all my respect and gratitude to all war veterans and their families.

As the speaker concluded with, "“When you see an explosion in the slideshow, know that people are being killed on the ground. Our job is to crush and kill the enemy, and we are not embarrassed by that. This isn’t Hollywood. This is real, courtesy of people who are right here in this room.”  He continued, choking back emotions and saying, “It is important that we look at these guys for who they were and their legacy. If that only meant giving money, then I’d give it all. If it means telling their story, then I’ll stand up here and cry and tell it.”  My eyes filled up with tears and my heart full of gratitude.  


Michelle then greeted and welcomed the crowd and invited the kids to present their special gift to the service men and their spouses.  It was great.


10:30  Holy Crap!  It was announced that the workout was starting in about a minute.  I was sooo busy taking care of people and odds and ends, I didn't have time to warm up.  I didn't even have a weight vest on!  I quickly found a vest, but then realized that there wasn't any more room on the pull up bars.  I was in a state of panic and I have to admit a little sad at the thought of not being able to participate in the 1st heat.  Then, Shayna, a super awesome, super sweet woman, who is always thinking of others said she'd share her bar with me.  Just as soon as she scooted over the crowd shouted out:


"3-2-1- GO!"  Shayna and I traded back and forth doing 5 pull ups at a time.  Then, at 25 pull ups, one of the guys jumped off the bar so I quickly went over to that spot and knocked out 10 unbroken to make up for some lost time.  Then all of a sudden, a guy right next to me slipped off the bar and fell.  I went over to see if he was okay.  He was a little stunned, but okay.  By standers encouraged me to continue on.  I completed my first set of 50 Pull Ups and took off running.  

I gained a little ground on the first run.  It was awesome to give and receive "high fives" and words of encouragement from my WOD mates.  There are times when you are running out there by your self and you find yourself having mini conversations in your own head.  "C-mon, you can do this!"  Then, out of no where, your friend will give you a high five and say, "Keep it up!"  1.5 miles Complete.  

I began repping out all 100 push ups and then all 200 sit ups.  (I didn't know you could go back and forth from push ups to sit ups...I will DEFINITELY do that next time).  

Back on the road for the last 1.5 mile run.  Still having mental conversations with myself.  "You can do this, you can do hard things."  I found myself thinking how hard it must be for our Soldiers out in the middle of the desert.  I thought about my husband, and what life might be like for him on deployment.  I thought to myself, "If they can get through that, then surely I can do this!"  

Last round of Pull Ups.  I started with a pull up ladder, 1 to 5 and back on down again.  That put me at 25.  By this time, some of the guys had finished and started cheering on Michelle and I.  We were the only 2 girls back on the bars at this time.  We were both at 25!  I jumped back on the bar and my hands ripped open!  With each pull up, I could feel the skin separating from my hands and blood was all over my bar.  The last 25 pull ups took me longer than I wanted, but I finished in second place behind Michelle.  That is a-okay with me.  She is a top-notch athlete!


After catching my breath and drinking my recovery drink, I went back and cheered everyone on.  What a great event!  It was hard, but is was soooooo fun!  The whole experience was just amazing.  Words can not serve justice to the sense of camaraderie, the community, and the determination that was present in the building.  


What a wonderful way to honor our nations military and fallen Soldiers.  The cause fueled the flames to the energy in the room and made it an experience I will never forget.

Honor Through Sweat

CrossFit WOD for the Warrior Foundation

Honor Through Sweat

• By Rebekah Sanderlin

Yesterday, all mindful that it was the eve of the 10th anniversary of the attacks of September 11, 2001, about 100 people gathered at CrossFit Fort Bragg to show their respect for our nation’s military and to raise money for the families of fallen warriors.

Men, women and children alike participated in events throughout the day, including the premiere activity — a grueling “WOD”, or workout of the day, designed specifically to honor the members of the Air Force Special Tactics Squadron who have lost their lives in defense of our freedom. Participants paid $10 each to join in and also bid on silent auction and raffle items.

All proceeds went to the Special Operations Warrior Foundation, which provides resources for the families of fallen Special Operations personnel. It was the second year the fundraiser has taken place.

The event was arranged by Michelle Benedict, the owner of CrossFit Fort Bragg, several of the gym’s members and staff, and a combat controller who asked that his name not be used.

The combat controller addressed the crowd before the workout began. He reminded everyone that the event started last year after the deaths in the Oruzgan Province of Afghanistan of Senior Airman Danny Sanchez and Senior Airman Mark Forrester.

Last year’s event was a huge success, raising more than $2,000 for the charity and included participation from the Spring Lake Fire Department and from many local and national merchants. Plans were already in the works for another fundraiser workout this year when, on August 6 an American Chinook helicopter was shot down by insurgents in Afghanistan, leaving no survivors.

Among the 31 killed in action were three more Special Tactics Squadron warriors, including Combat Controller Andy Harvell of the 24th Special Tactics Squadron at Pope Field.

The combat controller told the crowd Saturday, which included several other combat controllers, that Harvell had been a close friend of his and showed a slideshow of pictures of Harvell and the other fallen warriors. He reminded those present about the about the gravity and danger inherent in the work these troops do.

“When you see an explosion in the slideshow, know that people are being killed on the ground. Our job is to crush and kill the enemy, and we are not embarrassed by that. This isn’t Hollywood. This is real, courtesy of people who are right here in this room.”

He continued, choking back emotions and saying, “It is important that we look at these guys for who they were and their legacy. If that only meant giving money, then I’d give it all. If it means telling their story, then I’ll stand up here and cry and tell it.”

This year’s event featured the same WOD as last years, called the “CCT 21/23 WOD”. It was modeled after the Special Tactics PT test and participants, most wearing 20-pound weighted vests, executed a punishing 100 pull-ups, 3 mile run, 100 push-ups and 200 sit-ups.
According to Benedict, the exhausting workout serves as a glimpse of the hard work that Special Tactics warriors, and all Special Operations soldiers, perform every day to train for and fight the war on terror.

“This event is a pleasure for me,” Benedict told the crowd. “Give it your all. Leave some on the floor. Put out for those guys you saw in the video.”

Those interested in donating to the Special Operations Warrior Foundation as part of the CCT 21/23 Memorial workout can do so by clicking here.

2nd Annual CCT Fundraiser

The 2nd Annual CCT 21/23 Fundraiser will be held on 10 September 2011 at CrossFit Fort Bragg.  This event will honor our fallen brothers as well as pay homage to the 10th anniversary of September 11, 2001- a day that saw the loss of innocent Americans, and changed lives forever.

The 21/23 CCT Hero WOD will be held at 10am, followed by a CrossFit kid’s competition, barbeque, silent auction, and other fun stuff.  Please come to show your appreciation of this nation’s heroes and to get your ass smoked.  Don’t forget your weight vest…

If you can’t make it in person, but would like to DONATE, please use the PayPal link on this page.  All proceeds go to the Special Operations Warrior Foundation (http://www.specialops.org/).  This charitable organization pays for the college education of fallen special operations warriors. 

The following is a letter explaining CFFB’s fundraising mission…

 21 August 2011 

On September 16^th 2010, Senior Airman Danny Sanchez from the 23^rd Special Tactics Squadron, Hurlburt Field, FL, was fatally wounded by enemy fire while conducting combat operations in Oruzgan Province, Afghanistan, attempting to deliver ballots to an Afghan village for the upcoming elections.

Days later, on September 29^th 2010, Senior Airman Mark Forrester of the 21^st Special Tactics Squadron, Pope Field, NC, also made the ultimate sacrifice in Oruzgan Province when he was fatally wounded by enemy fire as he attempted to save a fallen comrade.

The loss of these fine Combat Controllers was devastating for their families, communities, and for their brothers within Special Tactics.  The tragedy of their deaths serves as a harsh reminder of the cost of freedom.  The men and women of CrossFit Fort Bragg, wanting to honor their memory and sacrifice, felt compelled to celebrate the lives and service of these Special Tactics warriors through a memorial benefit.

On October 9^th 2010, CrossFit Fort Bragg held a fundraising workout and community event.  The event was held in honor of Danny and Mark, as well as the countless warriors who have touched the lives of the CrossFit Fort Bragg family.  We created and carried out a hero workout named “CCT 21/23” modeled after the Special Tactics PT test.  Donning weight vests, dozens of participants completed a grueling workout including two 1.5-mile runs, 100 pull-ups, 100 push-ups, and 200 sit-ups.  It was exhausting, to say the least, but served as only a fractional glimpse of the hard work that Special Tactics warriors, and all Special Operations soldiers, perform every day to train for and fight the war on terror.

The event was bolstered by the support of local community organizations and members of the gym.  The Spring Lake, NC fire department parked their fire trucks, passing out plastic fire hats to children.  Spring Lake Chiropractic provided free massages, while the Fayetteville Observer photographed the event and published an article the following week.  Raffle prizes and silent auction items, valued at over $5000, were donated by retail stores GNC, Vitamin Shoppe, Grey Group Training, and 21^stTactical, as well as by Spring Lake Chiropractic, CrossFit Gymnastics, and L’Amore Nail Salon.  Even the 21 STS from Pope AFB donated gear to give as raffle prizes.  Additionally, members donated their time and money to prepare a large assortment of food and beverages, along with a bouncy castle and dunk tank.  Finally, the Special Operations Warrior Foundation sent a banner, t-shirts, pens, and hats.

The event was a huge success.  Through raffle and silent auction sales, as well as generous donations from the CrossFit Fort Bragg family and members of the community, a total of $2000 was raised and ultimately donated to the Special Operations Warrior Foundation, an organization with limitless dedication and ongoing service to the special operations community.

Now, less than a year later, tragedy has struck our community again.  On August 6th 2011, an American Chinook helicopter was shot down by insurgents, leaving no survivors.  Among the 31 killed in action were three more Special Tactics warriors, including Combat Controller Andy Harvell of the 24^th Special Tactics Squadron, Pope Field, NC.

On September 10^th of this year, CrossFit Fort Bragg will host the second annual “CCT 21/23” fundraiser, with all proceeds again going to the Special Operations Warrior Foundation.  Although CrossFit Fort Bragg is not directly affiliated with the military, many of our members serve in the military, the majority of them involved in Special Operations.  Dedicating themselves daily to intensely punishing workouts, they leave their sweat, and sometimes even blood and tears, on the gym floor as they train to prepare themselves for their mission.  The trainers at CrossFit Fort Bragg are honored and privileged to train these warriors.  It is our intent to continue supporting the Special Operations Warrior Foundation in honor of these men and women.  We look forward to providing additional donations in the months and years to come.

With Respect and Gratitude,

Michelle Benedict, Owner & Coach

“CCT 21/23”

50 pullups

1.5-mile run

100 pushups

200 situps

1.5-mile run

50 pullups

all w/ a weighted vest

A Stroll Down Memory Lane...

Here's Our Story...

...Flash Back to 2000...

January 2000.  I was taking a few courses at El Paso Community College.  I decided to drop all my classes and move across the country.  A couple of years later I moved back to El Paso and re-enrolled in college.  After getting my associates degree, I transferred to the University of Texas in Austin.  I began working at The Hills Fitness Center as a personal trainer to help put myself through college.  I fell in love with training/coaching and found my true calling in life.

The Hills Fitness Center is also the place that I found the love of my life...

...Flash Forward to 2006...

March 2006....One day at work a new guy caught my eye.  Yes, he was HOT... but.. he was also very smart.  I walked up to him and started some small "trainer" talk.  I was impressed.   (It takes a lot to impress me).  We went began dating.... It was truly magical and I knew I had something special.    

One of our first dates: Barton Springs Pool - Austin, Texas

St. Lucia August 2007

By 2007, we were pretty serious.  It was time to make the trip home to meet each other's families for the first time.  Home for Jared was Hobbs, NM and for me, El Paso, Texas.  As we were driving, we passed El Paso Community College when Jared said...

"I took a few classes there."  I immediately responded, "So did I!  When did you go and what classes did you take?"  After going back and forth.. I found myself saying, "You were the white guy that sat in the back of my speech class with the shaved head!!!???!!"  And his response, "You were the girl that sat in the front of the class.  I had the biggest crush on you.  I finally worked up the courage to go and talk to you one day, so I followed you out side.  I saw you drive away in a red car but you never came back.  Did you have a red car???"  I replied, "Yes, I did... I dropped all my classes that day and moved away."

Texas Longhorn Football Game - Sept 2008

...Flash Forward 2009...

March 2009  Jared and I got married.  

Fate wins in this love story.   I truly believe he and I were destined to be together.  He is my best friend, my partner in crime, and everything in between.  I cherish and enjoy every second that we get to spend together.  I love him more and more with every passing day.

...Flash Forward to Present Day... 

This blog post is for him.   

Even though sometimes he can't be with me physically due to his job, he is always with me in my thoughts and in my heart.  

California Vacay - August 2011

California Vacay - August 2011

Past 2 week's WODs

It's been a while since I've posted my WODs.  I didn't track my work outs while in Cali, however, I did manage to get a few in.  Here's one of them:

Redondo Beach WOD:
10-->1 of:
Burpees
Squats
Push Ups
Sit Ups
*each round was followed by a 50' Sprint

Here the past 2 weeks of WODs:

MONDAY 8/1/2011

Travel Day

TUESDAY 8/2/2011

Rest Day

WEDNESDAY 8/3/2011

5 ROUNDS FOR TIME:

400m Run

30 Squats

15 Push Ups

TIME:  15:26

THURSDAY 8/4/2011

"Fran"

21-15-9

Thrusters (65lbs)

Pull Ups

TIME: 6:48

...then...

Worked on Ring Dips 5x5

Worked on Butterfly Pull Ups

...then...

3 ROUNDS:

21-15-9

50m Sled Push (weighted w/ 90lbs)

GHD Sit Ups

25m Rope Sled Pull (weighted w/ 90lbs)

FRIDAY 8/5/2011

Skill Day- Worked on Snatch

SATURDAY 8/6/2011

"DT"

21-15-9

HSPU (kipping)

Ring Dips (1/4" band)

Hand Release Push Ups

TIME: 14:30

...then...

Worked on Butterfly Pull Ups

...then...

Stability Ball Lower Ab Leg Drops

2x10

SUNDAY 8/7/2011

400m Open Water Swim

1 mile Run

MONDAY 8/8/2011

REST

TUESDAY 8/9/2011

RAN 5K 

WEDNESDAY 8/10/2011

AMRAP IN 20min:

Row 500m

Run 500m

15 Box Jump Burpees (24")

150ft. KB Carry ( 35 lbs ea.)

TOTAL: 2 ROUNDS + 500m Row + 450m Run

THURSDAY 8/11/2011

AFAP FOR TIME:

10 HSPU

20 Wall Ball (14lbs)

30 Toes To Bar

40 Power Clean (65lbs)

50 Burpees

60 SDHP (65lbs)

TIME: 14: 16

FRIDAY 8/12/2011

REST

SATURDAY 8/13/2011

3 Rounds:

30 DUs

10 OHS (56lbs)

3 Rounds:

10 HSPU

75ft Sled Push (Weighted with 180lbs)

TIME: 8:06

SUNDAY 8/14/2011:

REST

*Note* I am currently working on getting the "butterfly pull up down".  I am also working one of my weaknesses which is ring dips.  

CALIFORNIA AND THE CROSSFIT GAMES

If you follow my blog, then you know that I have been pretty excited about the CrossFit Games Open, the CrossFit Games Regionals, and of course the CrossFit Games Finals.  If you haven't been following the Games this year, then YOU ARE MISSING OUT!!!  You can check out the coverage at www.games.crossfit.com

Jared and I were fortunate enough to see the action up close and live in Carson, California... check out our photos from our trip!!!!.....

-DAY 1-    
RDU airpot outbound to LAX

-DAY 2-    
Huntington Beach, CA
US Open of Surfing... laying on the beach...
...and...A LOT OF SHOPPING!

-DAY 3-
Let the Games Begin!  It was a complete surprise
to hold event 1 at the Santa Monica Beach Pier.
Of course, we just HAD to go shopping at
Lululemon on the 3rd Street Promenade.

-DAY 3- cont...
After some shopping and lunch at the 3rd St. Promenade,
we made our way over to the Home Depot Center
in Carson California for Events 3 and 4.

-DAY 4 -
Back at the Home Depot Center
for some more fun!

-DAY 5-  
Last Day of Competition.
Can you see Kristin Clever, Annie T. and Julie Foucher??
Super cool!  These girls rock!

-DAY 5-  cont..
Men's Heat... Can you see Rich Froning and Ben Smith?

WOMEN'S INDIVIDUAL RESULTS
1st Place: Annie T
2nd Place:  Kristen C.
3rd Place: Rebecca V.

MEN'S INDIVIDUAL RESULTS
1st Place Mens: Rich Fronnig
2nd Place: Josh Bridges
3rd Place: Ben Smith

It was awesome!

-DAY 6-
We topped our trip off with some more shopping....
Manhattan Beach -of course had to go to Lululemon again.
Melrose Ave.  -got some really cool shoes.
Sunset Ave.
Hollywood Blvd.
Rodeo Drive... this is where we had
delicious cupcakes at Sprinkles Cupcakes!
My vacation at this point was not perfect!
..and finally back to
3rd Street Promenade before heading to the
LAX airport to come back to RDU.

WE HAD SUCH AN AMAZING TIME.
I HIGHLY RECOMMEND ANYONE GOING TO THE
CROSSFIT GAMES!!!!