BARBELLS on the BEACH

As many of you know, I'm a big fan of open water swimming. The functionality of swimming is ideal for the CrossFit athlete and I intend on making it a consistent part of our program. Last week I threw the barbells in the truck and headed across town to my favorite spot... Aquatic Park! There was no shortage of tourists hanging out at Fisherman's Wharf to make this one of the most spectacular OUTDOOR WOD's to date!



Jaime, Alex, Patrick, Charles, Kurt, Kelly, Olivia, Kim and Alyssa showed-up to make it happen!

For many, it was their first time swimming in the bay. Here's what a few of them had to say...

FUN!!!! I loved it. It was hard, it was gruelling, and it was wet! -Olivia
Finally made it to my first Swim WOD and it was Great.-Kurt

Workout of the Day
Three rounds for time:
Swim 250m
30 Burpees
30 Thrusters (#95/65)

PALEO RECIPE
"Kona Local Marinade"
1/3 cup coconut milk
2 tablespoons lime juice
1 tablespoon raw honey
2 tablespoons fresh ginger root, finely grated
Combine ingredients and marinate steak, chicken, fish or pork before barbequing. Baste with marinade during barbequing.

"In the beginning, any personal change isn't easy because you are asking yourself to confront your own self-made comfort zone. The real transformation to the new you, is one that will not only take time, but a healthy dose of perseverance. After all, no transformation is easy or everyone would have already made the shift."-Byron Pulsifer