Location: Lake Sonoma

Workout: Endurance > 90
Trail Hike -
Actually did this on Sunday Nov. 2. Out and back.

Time: 01:45:00

I'm trying to forget October.

OCTOBER TOTALS
October exercise days: 2 of 31
October exercise hours: 1.5
October cycling miles: 25.0

Location: Cloverdale backroads

Workout: Endurance less then 90
Cycling/Road Bike - McCutchen Ranch out and back
Via Crocker Road/Geyser Road/Old Hwy 101 @ 85% output.

Miles: 13.7
Time: 00:46:30

Location: PFC Gym
Workout: Core Strength, Power Endurance, Strength
3 Rounds of @ 50# Sandbag
10X Turkish Get-up (5 ea side)
10X Dead Clean squat
10X Clean and Press
10X Clean and lunge (5 ea side)
10X Snatch

Press
3X 3 @ 95#
3X3 @ 100#

Push Press
3X 3 @ 120#

Deadlift
wwarm up
10X good Morning @ 53# KB

deadlift
5X @ 205#
5X @ 255#

Time: 01:05:00

Location: Sonoma County Backroads

Workout: Endurance > 90
Cycling / Road Bike - Fall Ride
From home - Dry Creek Valley / Alexander Valley Loop

Miles: 38.5
Time: 02:33:20
Output: 50% - 85%

Location: PFC Gym

Workout: Power, Strength
Warm up
3X - 1 minute jump rope
50X - 35# one handed kettlebell swing (25 each)

Kettelbell Schuffle
Get all the kettelbells out and move between the different weigths doing different lifts
7X - 53# dead snatch (each hand)
5X - double 44# cleans
10X -53# SDHP
10X - 35# windmill (5 each hand)
8X - 44# clean & jurk (4 each hand)
10X - 53# swing snatch (5 each)
10X - 53# figure 8
12X - 53# push press (6 each)
12X - 35# floor press (6 each)
10X - 44# floor pullover

Press
5X 3 @ 95#

Push Press
3X 3 @ 115#
3X 3 @ 125#

Mutant Maker
3X 6 @ 75#
Clean squat + overhead press = 1 mutant maker

Time: 01:09:00

Rest Day

Location: PFC Gym

Workout: Strength
Warm Up
Preston Loop via the River Park Trail/Cloverdale backroads
Miles: 7.1
Time: 00:25:02

10X good mornings @ 53# KB
10X sumo deadlift high pull @ 53# KB

Deadlift
5X @ 205#
2X 5 @ 255#
5X @ 285#
1X @315# (new personal record - failed on second and third attempt at lift)

Squat
3X 10 @ 95#

Hang Clean
3X 5 @ 95#

Total Time: 01:07:02

Location: Sonoma County Backroads

Workout: Endurance <90
Cycling / Road Bike - Canyon Road Loop
Via Dutcher Crk. Rd./Canyon Rd./Old redwood Highway.

Miles: 18.9
Time: 01:08:52

Location: PFC Gym

Workout: Core Strengthening & Conditioning, Power Interval
Warm Up 400 meter row

Core - 6/50
Mix and Match to complete reps. Two minute rest between rounds. Blaze through rounds as fast as possible.
50X - GHD sit up
50X - GHD back extension
50X - 35# barbell haymakers @ 35# bumper plate
50X - abwheel roll out
50X - 180 degrees torso twist (25 eash side)
50X - 53# two handed kettlebell swing

Kettlebell Complex
3 Rounds Of
10X - 53# bottom down snatch
5X - two 44# cleans
10X - 53# swing snatch (5 each side)
10X - 44# push press (5 each side)
5X - jump shrug @ 2- 44#


Then...

3X 3 - press @ 95#
3X 3 - push press @ 105#
3X 3 - push press @ 115#

Time: 01:17:00

Location: Cloverdale/Russian River

Workout: Stretch
Hike - Railroad Track @ Asti with Katie (out and back)
I have had a couple of strong workout the last couple of days, so I took it easy today with a hike along the old railroad tracks at Asti, Ca.

I hadn't been down there for a long time, but in the past it was always a fun (but short) hike in the Fall because of the changing colors in the vineyards, oaks, walnuts and cottonwood trees. It's still a little early for the Fall colors, but Katie had a good time jumping deer and flushing quail and I came upon plenty of interesting stuff.

Time: 00:42:00

At the crossing at Old School House Road.

The farm workers got their own little cacti/squash garden going.

A fuckin' llama?

Thistles.

The old overgrown Southern Pacific Railway.

Old Railroad spike.

Wild Black Walnuts. The meat is hard to extract, but man are they tasty!

Location: Annadel State Park, Santa Rosa

Workout: Power Endurance >90
Cycling / Mountain Bike - Many trails
With Mark G. First time I have ever been there. We rode all over the place. Good times!

Time: 03:02:08
Miles: 22.4

Location: Lake Sonoma

Workout: Endurance <90
Trail Run - Grey Pine / Lone Rock Loop
From Grey Pine Trailhead, run connecting trails for a 5 mile loop.
This is the first time I've trail ran since January when my Plantar Fasciitis went from an annoying morning problem to an issue that needed serious attention.

It hasn't been bothering me at all so I wanted to give it a test. My heel is a little sore right now, but tomorrow morning I will know weather I can get back to running, hiking, climbing.


Time: 00:54:00
Approx. Miles: 5.2

Location: PFC Gym
Workout: Power
Squat
3Rounds Of10X front
10X back
10X hang clean squat

Deadlift5X @ 185# warm up
5X @ 235#
3X @ 280#
1X @ 305
My legs were cooked at this point and the 305# lift felt like 500#. I stopped here for safety
Time: 00:34:00

Location: PFC Gym

Workout: Core Strengthening & Conditioning, Power
600X - jump rope warm up

Core
5 Rounds Of
12X - Abmat sit ups
10X - Ring Push Ups
10X - Abwheel Roll-outs
10X - Band assisted Pull Ups
10X - 53# Kettlebell Snatch (5 each hand)



Press, Push Press
5X @ 45# Warm Up (each press & push press)
5X @ 75# (each)
5X 3 @ 85# (each)

Push Press
3X 5 @ 105#
3X @ 115#
2X @ 125# (failed on third rep)

Clean & Press (actually a push press)
5X 3 @ 95#
1X @ 115#

Kettlebell Snatch
3X 10 - @ 53# KB

Time: 01:17:00

Location: Cloverdale Backroads

Workout: Endurance <90
Cycling / Road Bike - Old Redwood Highway
From home, out to the overpass @ Zanzi south of town and back.

Miles: 12.7
Time: 00:47:21

Location: PFC Gym

Workout: Power Endurance
5/50 - 50# Sandbag Complex
3 Rounds Of
10X - Turkish Get-up (5 each side)
10X - Dead Clean & Press
10X - Shoulder Clean & Squat (5 each side)
10X - Dead Clean &Lunge (5 each side)
10X - Snatch

Kettlebell Complex
2 Rounds Of
20X - One Handed swing @ 44# (10 each hand)
10X - Hang Clean & press @ 44# (5 each hand)
10X - Snatch @ 44# (5 each hand)
10X - Sumo Deadlift High Pull @ 53#
10X - Slasher @ 44# ( 5 each r / l)
20X - Figure 8 @ 44# (10 each hand)

Time: 01:13:00

Location: PFC Gym

Workout: Warm up
Cycling / Road Bike - Preston Loop
Time: 00:23:02
Miles: 7.2

Workout: Power, Strength
3 Rounds Of
10X - front squat @ 65# barbell
10X - forward lunge (5 each r / l) @ 65# bb
10X - back squat @65# bb

Deadlift
5X @ 165#
5X @ 215#
3X @ 285#
3X @ 305#


At 1.5X body weight.

Time: 00:58:02

Location: Sonoma County Backroads

Workout: Endurance <90
Cycling / Road Bike - Warm Springs Dam
Early morning out and back from home at 75% output.
Time: 01:06:10
Miles: 17.2

Dry Creek Valley just after sunrise. Inspiring.

Trash along Dry Creek Road and Old Redwood Highway. Not inspiring.


I'm putting together a plan to start cleaning up the trash along the Cloverdale backroads.

Location: PFC Gym
Workout: Power, Core Strengthening & Conditioning, Power Endurance
Man Makers
3X 10 @ 20# Dumbbell

Overhead Press, Push Press
5X / 5X @ 65#
5X / 5X @ 85#

Push Press
3X 6 @ 100#

Core
50X - Abmat sit ups
50X - 44# kettlebell one handed swing (right)
50X - 44# kettlebell one handed swing (left)
15X - knees to elbows
- Broken up into 5 sets of 10/10/10/3

Pick up Something Heavy and Lift It Over Your Head
25X @ 50# sandbag
- a slow movement using mostly arms and proper lifting form

Time: 01:02:00

Location: Cloverdale Backroads, PFC Gym

Warm up: MTB Ride
Rode up town at a fast pace to run errands.

Miles: 2.33
Time: 00:10:59

Workout: Core Strengthening and Conditioning, Power
20# Med Ball Complex
10X - Sideways Lunge (each r / l)
10X - Front Lunge (each r / l)
10X - Step Back Lunge (each r / l)
10X - Slashers (each r / l)
20X - Hackers
20X - 180 degrees Torso twists

Deadlift
5X @ 135#
5X @ 185#
5X @ 220#
3X 3 @ 250#

Barbell Squats
3X 10 - 65# Front
3X 10 - 65# Back

Get-ups
10X with 50# sandbag on shoulder

Pick Something Up and Throw Something Down
3 Rounds Of
7X - 50# Sandbag Overhead Clean
7X - 10# D-ball Overhead Slam

Bike Ride
Road Bike - Frontage Road Loop (Long Version) @ 75% output
Miles: 7.0
Time: 00:16:00

Total Time: 01:21:59
Total Cycling Miles: 9.33

Location: PFC Gym

Workout: Interval, Power
Light Workout
I haven't lifted for about six weeks, so I did a light workout designed to wake everything up and make everything sore.

Core Strengthening and Conditioning
3 Rounds Of
12X Abmat Sit-up
10X Paralette Push-up with elevated feet
7X Kipping Pull-up
7X Ab Wheel roll out

Power
Bench Press
3X 5 @ 75#
3X 5 @ 95#
2X 5 @ 105#

3X 10 - 20# sitting DB curls (each R / L)
3X 10 - 20# DB bench flyes

Hang Clean & Press
3X 5 @ 65#

Deadlift
5X @ 135#
5X @ 185#
5X @ 215#

Time: 00:56:00

Location: Lake Sonoma

Workout: Endurance < 90
Cycling / Mountain Bike - Combo Platter
A ride at Lake Sonoma that includes fast singletrack downhill, technical riding, fire trails and even some pavement. With Mark G.

Time: 01:29:29
Miles: 8.63

August Totals

Exercise Days: 1 of 31
Exercise Hours: 1.0
Cycling Miles: 19.0

Location: None

Well, a pretty lame month as far as work-outs goes. With my father's health challenges, Summer temps over 100 degrees (which means too much cold beer), and too many work hours, I bailed on fitness this month.

I've enjoyed the break, but back to it Sept. 1.

Location: Sonoma County Backroads

Workout: Endurance - less then 90
Cycling/Road Bike - Dry Creek Valley Loop
From Yoakim Bridge Stop sign on Dry Creek Road, to West Side Road, to Mill St. in Healdsburg, along the frontage road to Dry Creek Road, back to truck.

When I got to Mill St. off West Side Road, I merged into a bike race. No problem, I was riding faster then most of the racers, so I just join the race. When we got to Canyon Road, the race course turned right onto Canyon Road, I stayed on Dry Creek Road and headed back to my truck.

This was a fun ride. I'll start from home next time which will add about 15 miles to the ride.

Miles: 19.0
Time: 01:07:44


Quivira Vineyards on West dry Creek Road.
As you can see, they're building a bunch of raised planter boxes. Maybe an organic garden. I'll check this out again in the future.

July Totals

Exercise Days: 8 of 31
Approx. Exercise Hours: 9.5
Cycling Miles: 48.6

Location: Cloverdale Backroads

Workout: Warm Up
Preston Loop with West Cloverdale side trip
Miles: 8.7
Time: 00:32:37

Location: PFC Gym
Workout: Core Strengthening & Conditioning, Endurance < 90
4 Rounds Of
15X GHD Sit Ups
15X Back Extensions
15X 65# Thruster

Time: 00:27:00

Location: Point Reyes National Seashore, California

Workout: General
Hike - Ocean Trails / Beach / Lighthouse

Thursday July 17, 2008
Hiked to the historic Point Reyes Lighthouse



Time: Count as 00:45:00 work

Wednesday July 16, 2008
We spent a few days relaxing at Point Reyes National Seashore.
Boathouse at Marshall

Old Canon at Hog Island Oyster Co.


Workout: General
Hike - Kehoe Beach
We made the short hike out to Kehoe Beach on Tomalas Point, then hiked up the beach a ways for lunch.

Time: Count as 00:45:00 work

Wednesday night at the Point Reyes Seashore Lodge in Olema.

Location: Cloverdale Backroads

Workout: Warm Up
Cycling / Road Bike - Frontage Road Loop (long version)
Miles: 6.8
Time: 00:23:36

Location: PFC Gym
Workout: Strength, Power
Dead Lift
5X @ 135#
5X @ 205#
5X @ 255#
5X @ 275#
3X @ 305#

3 Rounds Of
5X @ 75# Mutant Makers
dead clean squat thruster = 1 Mutant Maker

3 Rounds Of
5X @ 75# Snatch

Time: 00:37:00

Location: Cloverdale Backroads

Workout: Warm Up
Cycling / Road Bike - Preston Loop
Miles: 7.0
Time: 00:23:50

Location: PFC Gym
Workout: Power Endurance
3 Rounds of
50# Sandbag 5/50
10X Turkish Get Up
10X Dead Clean & Press
10X Shoulder Clean & Squat
10X Dead Clean R /L Lunge
10X Snatch

5 Rounds
5X @ 85# Press
5X @ 85# Push Press
10X Air Squat
10X Standing Knee to Chest

3 Rounds
3X @ 95# Press
3X @95# Push Press
10X air Squat
10X Standing Knee to Chest

3 Rounds
3X @ 105# Press
3X @ 105# Push Press
10X Air Squat
10X Standing Knee to Chest

Time: 01:34:00

Location: Cloverdale Backroads

Workout: Endurance
Cycling / Road Bike - Hot springs Road
From home to the Yorty Creek gate at the bottom of the hill, and back.
Miles: 9.4
Time: 00:43:00
Note: My bike computer freaked out and everything was zero when I was finished. Time and miles are approx.

Location: PFC Gym
Workout: Strength, Power
Warm Up
10x - 50# Sandbag Get Up (5 each r / l)
3x - 1 minute round on heavey bag with 50# sandbag on shoulder. Switch shoulder at 30 seconds.
5X - OHP @ 75#
5X - Front squat @ 75#

Strength
Overhead Press
1x 5 @ 85#
2x 5 @ 95#
Push Press
3x 3 @ 110#
3x 3 @ 125#
3x 2 @ 145# - Failed after one rep
3X 3 @ 125#

Power
Mutant Maker
3x 5 @ 95#

Time: 01:03:00

Location: PFC Gym

Workout: Power, Strength
Warm Up
500 meter row

Core Strength & Conditioning
5/50
50x - 20# med ball wood chops
50x - ab wheel roll out
50x - GHD sit up
50x - back extension
50x - 53# two handed KB swing

Squats
3x 10 - 85# front
3x 10 - 85# back
3x 10 - 35# barbell OHS (working on form and flexibility)

Dead Lift
3x @ 205#
5x @ 255#
5x @ 275#

Time:01:05:00

Marcie
Beginner Core & Strength Exercises
- Squats
- Push ups
- Pull Ups
- Sit ups
- Medicine Ball lifts
- Stairs/Box Step Ups
- OHP
- Barbell Curls

Time: 00:45:00

Locaton: Sonoma County Backroads

Workout: Endurance < 90
Cycling / Road Bike - Lake Sonoma Loop From Home
Miles: 16.7
Time: 00:58:49

Location: PFC Gym
Workout: Power
3 Rounds Of Push-Pull-Lift
10X Push up
10X Kipping Pull Up
10X 50# Sandbag Snatch

Mutant Makers
3X - 5 @ 75#

Time: 00:21:00

Note: I stopped early. The lack of any kind of proper nutrition today left me completely gassed.
It just wasn't safe to keep lifting.

June Totals
Exercise Days: 15 of 30
Approx. Exercise Hours: 21.5
Cycling Miles: 111.4

Location: PFC Gym

Workout: Instructing?
Marcie wanted to start doing some workouts, so I spent the morning having her go through some basic core strengthening exercises and a couple of basic lifts with a standard bar and very little weight.

Marcie
-Warm up
-Air Squat
-Push Up
-Sit Up
-Jumping Pull Up
-Medicine Ball Throws
-OH Press
-Push Press
-Curls
Time: 01:10:00

Sam
-Kettlebell Swings & Lifts
-Snatch Practice
-Overhead Squat Practice
Count time As: 00:30:00

Location: PFC Gym

Workout: Power
Warm UpCycling / Road Bike - Frontage Road Loop (long version)
Miles: 6.2
Time: 00:21:10

Sandbag (SB)
10X 50# Sandbag Turkish Get-up (5 each r /l Shoulder)
10X 50# SB Dead Clean & Press
10X 50# SB Shoulder Clean & Squat (5 each r / l)
10X 50# SB Dead Clean with Right & Left Lunge
10X 50# SB Snatch
This will be good worked into 5 Rounds of
Sandbag Turkish Get-up


Press, Push Press
5X @ 75# warm up
3 Rounds5X 95# Press
5X 95# Push Press
3 minute rest between rounds

Back Squat
3X 10 @ 95#

Front Squat
3X 10 @ 95#

Bench Press
5X 10 @ 95#

Deadlift
5X @ 205#
5X @ 225#
5X @ 255#

Time: 01:05:00

Location: PFC Gym

Workout: Power, Core Strength & Conditioning
Warm Up
3 Rounds
200 meter row
10X 135# dead lift
10X 25# weighted abmat situps

4X Barbell Complex
6 Reps each @ 85#, 85#, 95#, 105#
Dead lift
Bent over Row
Hang Clean
Front Squat
Push Press
Back squat
Push ups

Core Strength & Conditioning
12X - Turkish Get Up @ 35# Kettlebell
30X - Ab Roller
50X - GHD 25# Weighted Sit Up
50X - Back Extension
20X - 205# Dead Lift
50X - 52# KB Swing
Mix, match, rest to complete reps as fast as possible

I had planned on a pretty long bike ride this morning before it got hot, but several nearby forest fire that started yesterday from lightening strikes created some air quality I wasn't real thrilled about riding in. Hopefully it will clear out in a few days.




Total Time: 01:43:00

Sandbag Construction
I used 2 nylon weave sandbag that one can buy at Home Depot filled with 25# of play sand. I double bagged them and put both inside this medium size generic duffel bag. The pig ears are just wraps taking up the extra space and makes the bag tighter. I can fit another 25# bag, maybe two, in the duffel when I want. The handles are taped together to keep them from flapping around.
Approx Size: 16x12x12
weight: 50#

Location: Cloverdale Backroads

Workout: General
Walk/Dog Run - From the Rossi Manor at Asti, walk down to the river and back. With M & K.
Time: 00:43:00

Location: PFC Gym
Workout: Power
Warm Up
3 Rounds
200 meter row
10X 75# thruster
10X 20# wall ball

OHP
1X 5 @ 85#
5X 5 @ 95#
I added pushes on the last two reps of the last set when I started to lose form

Mutant Makers
3X 7 @ 75#
Hang clean squat to thruster = 1 Mutant Maker

Time: 00:43:00

Location: Cloverdale backroads

Workout: Endurance < 90
Cycling / Road Bike - Preston Loop (long version)
Miles: 10.1
Time: 00:35:12

Location: PFC Gym
Workout: Core Strength & Conditioning, Strength
100
100X 52# Kettelbell Swing
100X GHD Sit Up
100X Back Extension
100X 20# Med Ball Torso Twist (alternate high, mid, one arm lifts)
100X 52# KB Good Mornings
mix, match, rest to complete reps

Shoulder Press
Warm Up
2X 5 - @ 45#
1X 5 - @ 75#
1X 5 - @ 85#
Work set
5X 5 - @ 90#

Time: 01:14:00

Location: PFC Gym

Workout: Core Strength & Conditioning, Power
Warm up
Kettlebell Swings, Figure 8's, press

3 rounds Of
20X Abmat Sit Ups
10X Abwheel Roll Outs
12X Ring Push Ups
10X Kipping Pull Ups

Renegade Rows
3X 6 Push ups with 3 Rows on alternate sides per push up

Deadlift
Warm up
2X 5 @ 135#
2X @ 185#
1X @ 205#
Work Set
2X 5 @ 255#

Mutant Makers
2X 5 @ 65#
1X 5 @ 75#
1X 5 @ 85#
Hang Clean Squat to Thruster = 1 Mutant Maker

Slosh Pipe
40 Meter Zercher (cradled in arms) Carry

Time: 01:11:00

Location: Sonoma County Backroads

Workout: Endurance > 90, Uphill Endurance
Cycling / Road Bike - Warm Springs Dam, Rockpile Road
From Home, Ride to the Visitor's Center at Lake Sonoma. Then up Rockpile Road 7 miles. Rip down and back home.
Total Miles: 30.2
Time: 02:04:20
Max Speed: 49.5
The public launch from Warm Springs Bridge

Lake Sonoma Marina



Slosh Pipe
I put together a Slosh Pipe today.
It cost about $40.00, which is about $20.00 more then it should have, but our local ACE Hardware didn't carry 4" PVC so I used ABS pipe and fittings. After gathering all the materials, it took about 15 minutes to put the whole thing together.
This, plus some PVC cement and water is about all you need

At 34 lbs., getting it overhead isn't the issue

About the time you think it's stable, the water sloshes and it takes everything you have to keep it from going to the ground


Slosh Pipe
length: 9'2"
Diameter: 4"
Weight: 34 lbs.
Filled half full with 3 gallons of water

Location: Santa Rosa, CA

Workout: General - Play Different Sports
Golf - CIGA Tournament at Oakmont Golf Course
With Aaron, Duncan and Justin
Time: Count as 2 hours work - 02:00:00

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling / Road Bike - McCutchen Ranch
Out & Back with the South Cloverdale exit extension.
Miles: 15.1
Time: 00:54:53

Location: PFC Gym
Workout: Strength, Core
Press
Warm up
2X 5 - @ 45#
1X 5 - @ 65#
1X 5 - @ 75#
Work Set
3X 5 - @95#

Core
20X GHD Sit Ups
20X Back Extensions

Time:
00:22:00

Notes
My legs were fatigued and I seem to be sore everywhere from the last couple of workouts, but did get in a decent ride and a light weight complex. I have to play a work related golf game tomorrow, so I can rest my joints and still get in some exercise.

Location: PFC Gym

Workout: Strength, Power
Warm Up
Cycling / MTB - Ride up town and back

Shoulder Press
Warm up
2X 5 - @ 45#
1X 5 - @ 75#
1X 5 - @80#
Work Set
3X 5 - @ 95#
1X - @ 115#

Mutant Maker
2X 5 - 45# Barbell Hang Clean squat Warm Up
3X 5 - 65#
1X 5 - 75#
Hang Clean Squat to a Thruster = Mutant Maker

Wall Ball
3X 12 - 20# Med. Ball @ 10 ft. Target

Time: 01:03:00

Location: Sonoma County Backroads

Workout: Endurance < 90
Cycling / Road Bike - Canyon Road Loop


Miles: 18.7
Time: 01:07:59

Location: PFC Gym
Workout: Core Strength & Conditioning, Power
50's50X Abmat Sit-ups
50X Abwheel
50X 53# Kettlebell swing
50X 185# Deadlift

3 Rounds Of Push, Pull, Lift10X Ring Push-ups
10X Kipping Pull-ups
10X 53# Kettlebell dead Clean

100 Yards of Lunge / ThrustWith 35# barbell in rack position, 6 lunges, and 5 barbell thrusters. Repeat for 100 yards.

Overhead Press
3X 5 - @ 75#
2X 5 - @85#
5X @ 95#

Time: 01:23:00

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling / Road Bike - Preston Loop
A quickie.
Miles: 7.1
Time: 00:26:14

Location: PFC Gym

Workout: Power
Warm up
4X 25 - 53# Two Handed Kettlebell swing

5 Rounds Of Push-Pull-Lift
10X Ring Push Ups
10X Band Assisted Kipping Pull Ups
10X 75# Hang Cleans

Press, Push Press
5X @ 80# Each
5X @ 90# Each
3X @ 100# Each
1X @ 110 Each

Turkish Get Up
10X - 35# Kettlebell, Alternate R/L

Location: Cloverdale Backroads

Workout: Uphill Endurance
Cycling / Road Bike - Hot Springs Road
Climb steeply uphill to the cattle guard at the first crest. 1.7 miles
Total Miles: 5.1
Total Time: 00:27:18
Climb Time: 00:16:33

Location: PFC Gym
Workout: Core Strengthening & Conditioning
No Name
100X - 53# Kettlebell Swing (mixed single and double swings)
100X - GHD Sit-ups
100X - Back Extensions
100X - 35# Landmine Torso Twist
100X - Air squat with PVC bar in clean position
Mix, match, rest to complete reps
Landmine Twists
Engage core, thrust weight to other hip, repeat.

Time: 00:51:00

Location: Sonoma County Backroads

Workout: Endurance < 90
Cycling / Road Bike - Canyon Road Loop
Miles: 18.9
Time: 01:09:27

Location: PFC Gym
Workout: Power Endurance
Push, Pull, Lift
5 Rounds Of
10X Push Up
10X Band assisted Kipping Pull Up
10X 205# deadlift

Cleans
3X 5 - 44# Kettlebell Squat Cleans (each r / l)

3 Rounds Of
5X 95# Press
5X 95# Push Press
Broke up reps to maintain proper form as I tired.

Time: 00:54:00

May Totals
Exercise Days: 18 of 31
Approx. Exercise Hours: 25.0
Cycling Miles: 181.0
------------------------------
May Log

Saturday May 31, 2008
Rest

Friday May 30, 2008
Rest

Lauren graduated High School Today.
Congratulations Frog!! You're Tops.

Rest

Location: Cloverdale Backroads

Tuesday May 27, 2008
Workout: Stretch
Cycling / MTB - River Park Trail Ride
I worked at my desk all day and was tired, and sore from the last few workouts, so I went for an easy ride just to loosen up and get the blood flowing.

Time: 00:40:00

Wednesday May 28, 2008
Rest

Location: Sonoma County Backroads

Workout: Endurance < 90
Cycling / Road Bike - Canyon Road Loop
About 75% output. Worked hard going up the hills, coasted downhills while enjoying the views.
Miles: 18.7
Time: 01:07:36

Location: PFC Gym
Workout: Core Strength & Conditioning, Power, Endurance
5 Rounds Of
10X 145# deadlift
10X Ring Push-ups
15X Abmat Sit-ups
15X 52# Two Handed Kettlebell swing
10X Ab Wheel


Man Makers
50X - 20# Dumbbells For Time
Rest as needed to complete reps.
Time: 00:15:25

Hang Cleans
5X 5 - @ 95#

Tabata Squat Intervals
20 seconds of work , 10 seconds of rest - 8 times.
18, 17, 18, 17, 17, 17, 18, 17

Time: 01:21:00

Location: Lake Sonoma

Friday - May 23, 2008
Workout: Endurance < 90
Cycling / Mountain Biking - Grey Pine Flat Loop
From Grey Pine Flat, take the No Name Trail to Half-A-Canoe Trail. Ride it until the Bummer Peak Trail. Take it down to Rockpile Road and back to GPF.
Lake Sonoma from high on the Bummer Peak Trail.
Mount St. Helena (Napa Co.) at the distant right.


Approx. Miles: 2.5
Time: 00:35:00

Saturday - May 24, 2008
Location: PFC Gym
Workout: Power Endurance
Warm Up
30X - 35# One Handed Kettlebell Swing (15 each r / l)
3X 20 - 44# One Handed KB Swing (10 each r / l)
3X 20 - 53# One Handed KB swing (10 each r / l)

3 Rounds Of
8X Abmat Sit Ups
7X Push Ups
5X Kipping Pull ups
@ high output - 30 second rest between rounds

12 - 8 - 6 - 4 - 2 - 1 Reps Of
155# deadlift
45# Barbell Thrusters

3 rounds Of
12X - 12# wall Balls
10X - 70# Thrusters

Overhead Press
3X 5 @ 85#
3X 3 @ 90#
Started losing form on the last set
Deadlift
5X 205#
5X 225#
5X 235#
5X 255#

I'm real happy with the new bumper plates and bar. I can now keep one bar loaded heavy for deadlifting, and use the other for pressing, thrusters, cleans, etc.

My backyard wall ball target.

Time: 01:21:00

Location: Cloverdale Backroads

Workout: Sprint Endurance
Cycling / Road Bike - Frontage Road Loop (long version)
Ride as sprint @ 95% output.
Entire ride in gears 14-16 on a 16 speed Specialized Tricross.
Miles: 6.23
Time: 00:19:49

Location: PFC Gym
Workout: Power, Core Strength & Conditioning
5 Rounds Of
5X - 75# Press
5X - 75# Push Press
Shoulder feeling good.

3 Rounds Of
15X - Abmat Sit-Ups
5X - 7 Count Back Extensions
8X - Ab Wheel Forward Roll Outs

I had to cut the workout short to make Lauren's awards ceremony.

Time: 00:22:00

Location: Santa Rosa, CA

Workout: General
Lifting and Twisting (functional fitness)
Lift and stack 300+ cases of wine
Time: 03:00:00 (count as 02:00:00 actual work)

Bumper Plates
I received my shipment of bumper plates today from Wichita Falls Weightlifting. 2-45#, 2-35#, and 2-25#. Nice quality. I'll use them tomorrow.

Location: Sonoma County Backroads

Workout: Endurance < 90
Cycling / Road Bike - Warm Springs Dam Out & Back
Miles: 16.85
Time: 01:01:08

Location: PFC Gym
Workout: Power
Weigths
5X 5 - Press @ 70#
5X 5 - Push Press @ 70#

1X - Press @ 80#
1X - Push Press @ 80#
Stopped - Shoulder Pain

Back Squat
5X 7 - @ 85#

Deadlift
5X @ 235#
5X @ 245#

Time: 00:34:00

Location: PFC Gym

Workout: Power, Core Strengthening & Conditioning
Warm-up
20X - 35# Two Handed Kettlebell Swing
20X - 44# TH KB Swing
5X 20 - 53# TH KB Swing
140 total swings

3Rounds Of
20X Abmat Sit-ups
10X 7 count Back Extensions
8X Abwheel
20X 180 degrees Twist & Pick with 20# Med Ball (10 each r / l)

My shoulder felt good after lifting a few times over the last few days. I added some weight and reps and I'll see how it goes.
5 Rounds Of
5X 70# Press
5X 70# Push Press

Deadlift
5X 235#
5X 240#

More shoulder and Plantar Fasciitis testing.
3 Rounds Of
15X - 20 inch Box Jump
5X - Band Assisted Kipping Pull-ups
5X Push-ups

Hang clean
3X - 70#

Time: 01:20:00

Location: Sonoma County Backroads

Workout: Endurance > 90
Cycling / Road Bike - Geysers Road
From home, out Geysers Road to the Old Geysers Road Bridge and back.
Pictures from January 2008
Near the start.

The valley about half way up.

Miles: 25.2
Time: 01:41:21

Location: PFC Gym
Workout: Power
Light Press Workout
5X 5 - 70# Press
1X - 80# Press
Stopped here because of shoulder pain.

Core Strengthening and Conditioning
5X - 185# Deadlift Warm-up

5 Rounds Of
5X - 215# Deadlift
15X - Abmat sit-ups
8X - Ab Roller
15X - 52# Two Handed Kettlebell Swing

Back to Light Press
5X 5 - 65# Press

Time: 00:55:00