Day 209: A Hard Workout and Fun Day with Friends

It was nice being able to sleep in for a bit longer than usual. Upon waking up I checked my email for the Spartan WOD and got ready to go workout.

The hotel that we’re staying at partners with a local gym that was a short walk away. When I got to the gym I completed the following workout: 


Main Set 

Sub-Endurance, 20 minute run. 

  • 10 push-ups
  • 15 air squats
  • 15 lunges

x2 sets

20 minute run. 

Cool Down 


The workout really tested my endurance since I can’t remember the last time that I did a total of 60 minutes of cardio.  

After the first 20 minutes I was already exhausted but I continued to push through, completing the workout in just shy of 1.5 hours. 

While doing my runs I watched the new episode of the Spartan Up! podcast featuring Mark Owen, author of the book “No Easy Day” (aff link) and a former member of SEAL Team 6. It was a fascinating podcast to watch and one that I highly recommend: 

When I got back from the gym we got dressed and headed out for breakfast with Lisa Horner and C.C. Chapman at a small town diner in Solvang. It was fun hanging out with dear friends over a big breakfast. 

After finishing breakfast we were picked up by the rest of the crew, being led by David Baeza  and headed for an afternoon of wine tastings. 

We visited 3 tasting rooms in Santa Ynez, all of which poured delicious wines. It was a perfect day to be tasting wines with the weather clear and hovering in the low 80s. 

Once we finished at the tasting rooms and having a late lunch we went back to David’s house to hang out for the evening. 

David made his famous tri-tip sandwiches which were incredible! I have never had such a delicious sandwich before. 

As we were hanging out several friends had to hop on the road to make their flights on time as they head onto their next adventures. 

After finishing dinner, saying our goodbyes and enjoying a few good laughs we headed over to CrossFit Santa Ynez Valley for a post-15.2 workout party that they threw.  

Since that is the box that David and his wife, Sylvia, attend we joined them for what would turn out to be one of the most fun nights we’ve had in a long time. 

While at the box I was able to complete 3.5 pull-ups without any assistance throughout the night. I was really excited since I couldn’t even complete a full unassisted strict pull-up a week ago. 

Though they weren’t 3.5 in a row it was still better than anything I have been able to accomplish to date. 

Many of the athletes had heard of my shoulder injuries, presumably from David and Sylvia, so a few of them cheered me on as I attempted the pull-ups at different times throughout the night. 

Laura even attempted pull-ups for the first time in 6-7 years. After several attempts and being able to get 0.5-1 here or there using a band, she was able to do 5 band assisted pull-ups unbroken which was so cool! 

As the CrossFit party wound down we headed over to a local bar to continue hanging out with David, Sylvia, C.C. and many of the CrossFit athletes.  

By the time we got back to our hotel it was 1:30a…only 4.5 hours past our normal bed time. Though it is late as I type this, today was such a fun day from start to finish.