Lake Sonoma

Workout: Move Naturally

At the overlook - No equipment. Walk, run, push, pull, jump, crawl

A great morning at Lake Sonoma. Bright sun, crisp air, warm earth.

Looking at the marina on the Skaggs Springs arm.

Trail walk to the bottom lot to get warmed up.

On the slab/horse rail - 10x push ups, 10x sit ups, 10x 10 count plank, 10x body row

Log Run. Run on the logs around the lot, jumping from log to log (well... sometimes)

Hike back up to the overlook.

The Crapper Traverse - on the outside of the handrail, work around the slab using different foot moves (cross, reverse, hop). To make it harder, jump down on the back corners, then jump/pull yourself back up. When you get to the front on the other side, reverse.

The backside (ha ha.. the crapper traverse... get it?).

Side three.

The 3 Rock Hop. In the main area there are 3 clusters of 3 rocks. At the first cluster, jump onto the first rock then jump to the other two.

Continue to the second cluster and repeat.

Now run up and down the concrete stairs while weaveing between each pillar to the third rock cluster.

Repeat the 3 rock hop here. 3 Rounds.

Rampart Crawl. Jump on the concrete wall and bear crawl. At each break jump off, then in one movement, jump back on... continue to the end. 3 Rounds.

Chin Up/Pull Up station under overlook.

The Pillar Weave. Either pick a route and do it for time, or randomly weave around and between the pillars. If tourist see you doing this they will probably call security. It doesn't matter, they're overweight and drunk! Maybe they won't believe what they are seeing.

Lateral Bench Jump. Jump up to the left, jump down to the left to the end. Repeat going to the right. There is another bench behind and down from this one, continue on to it and repeat

Time: 00:54:45

Approx. miles: 1.0

Heart Rate: ave.-127 bpm / max.-171 bpm

Location: PFC Gym

Workout: Power, Strength, Core

Warm up

200 meter row @ 80# resist

Power

Couture MMA Workout @ 55#

3 Rounds - 1 min. rest between rounds, no rest between sets

6x bent row

6x upright row

6x military press

6x good morning (feet together)

6x lunges (each leg)

6x squat / push press

6x deadlift

Strength

Bench Press

3x 6 @ 115#

Press / Push Press

3x 3 press @ 95#

3x 3 push press @ 95#

Lat Pull Down

3x 10 @ 140# resist. machine

10 @ wide grip

20 @ shoulder width

Bonus Lifts - Core

100x 44# kettlebell two handed swing

15x 10# ball slam

Time: 00:43:06

Heart Rate: ave.-133 bpm / max.-168 bpm

Location: West Hills

Actual: 2/25/2011

Workout: Move Slowly

3/4 South Ridge climb

Keeping heart rate near 125 bpm (experimenting with fat loss)

Time: 00:34:46

Heart Rate: ave.-119 bpm / max.-140 bpm

Approx. miles: 2.0

Location: West Hills

Workout: Hike

Low Intensity Hike

Hike 3/4 of the way up the South Ridge just to get out and loosen up, keeping heart rate near 125 bpm.

Time: 00:34:50

Approx. Miles: 2.0

Heart Rate: ave. - 120 bpm max - 138 bpm

Location: PFC Gym

Workout: Strength, Power

Strength - Upper/Lower

3 Rounds of

200 meter row @ 80# resist

10x 25# DB press

20x 25# DB rows (10 each r & l)

10x front squat @ 75#

10x 25# DB walking lunge

No rest between exercise. 1 min. rest between rounds

Power - Upper/Lower

Deadlift

5x @ 155#

5x @ 205#

5x @225#

Press/Push Press

10x press @ 75#

10x push press @ 75#

Total time: 00:34:00

Location: lake Sonoma

Workout: Endurance

Trail Run / Speed Hike

From Grey Pine lot, a loop up to Lone Rock Trail Head. Run until I got tired, speed hike until I was rested. Repeat.

Entering the Redwood grove below Lone Rock.

The Bridge at the lower junction.

Workout: Strength

Tire Flip and Drag @ approx. 80#

50x Tire Flip

5x run 50 ft., pull tire to position

5x run 150 ft. dragging tire

Total Time: 01:01:59

Approx. Miles: 4.0

Heart Rate: ave. - 145 bpm, max. - 172 bpm

The new Tire Drag set up. Tire weight approx. 80# (recycled from roadside litter). Purple sling around waist or over shoulder, run 150 feet dragging tire. Repeat.

Tire Pull. Rope length 50 ft. Run 50 ft., pull tire hand over hand to your position. Repeat

Sam resting between tire drags.

Location: West Hills, PFC Gym

Workout:West hills Speed Hike

South ridge

with 3x 10 push ups, 3x 10 sit ups spread out through hike.

Approx. miles: 2.50

Time: 00:46:40

Heart Rate: Ave. - 145 bpm Max. - 167 bpm

Fog on the ridge top

Summit shot or it didn't happen.

Location: PFC Gym

Workout: Core Strengthening & Conditioning

Sandbag Complex @ 50#

10x get ups

10x clean squat

10x clean OHP

10x side to side

10x clean & lunge (5 each r & l)

Bonus

3x 7 front squat @ 75#

Time: 00:16:17

Heart rate: Ave. - 151 Max. - 173

Location: PFC Gym

AM

Workout: Strength

Warm up

400 meter row @ 75# resist

Core Strengthening and Conditioning

4x 25 two handed kettlebell swing @ 44#

Strength - 3 Rounds of Push Pull, Pull Push

7x OHP @ 75#

7x standing row @ 75#

7x lat pull down @ 130# (resist machine)

7x tri-cep extension @ 90#

Bonus

3x 7 hang clean and press @ 75#

Time: 00:40:15

Location: West Hills

Workout: Endurance

West Hills Speed Hike / South Ridge

Time: 00:37:04

Miles: 2.48

Location: PFC Gym

Workout: Strength

Warm up

400 meter row @ 75# resistance

Two handed Kettlebell swing

60x @ 44#

Kettlebell Complex @ 44# KB

10x clean (5 each side)

10x hang clean& press (5 each side0

10x good mornings

10x sumo dead lift high pull

10x snatch (5 each side)

10x turkish get-up @ 35# KB

Standing Overhead Press/Push Press

3x 5 @ 95#

press until failure, then push press

Time: 00:34:00

Location: Lassen National Park

Actual: 2/11 - 2/13

Workout: General

Hike into Ishi Wilderness

With Tom S. and Kevin H. From the High Tressel trail head out of Paynes Creek, CA, we hiked down to and along the North Fork of Antelope Creek to the confluence of Round Mountain creek. We crossed there and hike up RMC a few miles to our first camp.

On day two we climbed up to Indian Ridge and a trekked to the official Ishi Wilderness boundary. Back down Indian ridge to our second camp, then back out on day three.

Approx Hiking Hours: 20:00:00

Approx. Hiking Miles: 15.0

Kevin and Tom at the trail head.

The hike down to the North Fork of Antelope Creek.

Along NF Antelope Creek.

Kevin at the first crossing before heading up Round Mountain canyon.

The second morning at our first camp.

Sunrise on Indian ridge.

Kevin repacks after the only crossing on day two.

The climb up to Indian ridge.

Looking South along Indian Ridge.

Sunrise at our second camp. Looking North.

Kevin strolls down Indian Ridge late morning on day three.

Tom and Kevin get our exact location before the bushwhack down to Antelope Creek on day three.

On the hike out.

Location: PFC Gym

Workout: Strength

Warm up

3x 25 two handed kettlebell swing @ 35#

Push/Pull - Pull/Push

3x 7 overhead press @ 75#

3x 7 lat pull down @ 120 # (resist. machine)

3x 7 sumo dead lift high pull 2 75#

3x 7 tricep extension @ 90# (resist. machine)

Time: 00:30:00

Location: PFC Gym

Workout: Core Strengthening & Conditioning

Warm up

400 meter row

3 Rounds of @ 35# Kettlebell

25x two handed swing

10x sumo dead lift high pull

10x hang clean & press (5 each side)

10x hang snatch (5 each side)

Dead lift

5x @ 155

3x 5 @ 205

25x air squat

Time: 00:45:00

Location:PFC GYM, Cloverdale - Oat Valley

Work-out: Strength

warm-up

400 meter row @ 70# resistance

-----------------------------------------

Kettelbell

3x 25 @ 35# two handed KB swing

3 rounds of

10X abmat sit-up

10x 20" box jump

10x band assisted pull-up

3 rounds of

7x 125# lat pulldown (resist machine)

7x 75# front squat

7x 75# overhead press

Time: 00:50:00

Work-out: Hill climb

Redwood Peak - Oat Valley

Training climb with Tom & Kevin to the top of Redwood peak with 25# backpack

Time: 02:00:00

Approx. elev. gain: 2,000 ft.

JANUARY TOTALS

Days in month: 31

Some form of exercise: 9 of 31 days

Approx. exercise hours: 20.5

Approx. hiking/climbing miles: 25.5

Cycling miles: 46.0

Weight loss since going Paleo 1/7/2011: 13 lbs.

Location: Mt. Diablo, CA

Actual Date: 1/29/2011

Work-out: General

Mt. Diablo - North Peak trail climb

I joined Jaimie's group for a steep hike up the east slope of Mt Diablo from the Morgan Territory trail head. It was the first time I have ever hiked Mt. Diablo, so it was nice to be with a group that knew their way around the mountain and moved pretty fast.

We connected several trails Jaimie knew about to end up on the North Peak summit in about 3 hours. The fog was thick so I missed the fabulous views from the top, but a great workout with friendly and knowledgeable hikers.

Approx. Miles: 7.0

Approx. Time: 06:30:00

Prepping @ the Morgan Territory trail head

With the thick fog, I took few pictures on the way up. Here is a ladies summit shot on Mt. Oylmpia. Elena, Kathy, MJ, Seena.

On the way over and up to North Peak.

Waiting for everyone to regroup at the simi-technical section on the way down.

Location: PFC Gym

Workout: Strength

Warm-up

200 meter row @ 70# resistance

Weights

Bench Press

Trying to find my 7 rep fail weight

18x @ 85#

7x @ 105#

7x @115#

Bent Row

3x 7 @ 135#

Deadlift

5x @135#

5x 155#

5x @ 205#

Core Strengthening & Conditioning

50x two handed kettlebell swing @ 44#

10x turkish get-up w/30# sandbag

Time: 00:46:00

Location: Lake Sonoma

Workout: Trail Hike

South Lake Trail

From the trail head on Old Skaggs Springs Road, hike the South Lake trail to the Skaggs Springs Vista trail head.

20 min. stop for lunch, numerous stops for photos.

Miles: 9.5

Time: 04:30:00

The trail head on Old Skaggs Road

Crossing Warm Springs creek. It was a lot lower than the last time I was here.

Old Sawmill Camp junction

An old reservoir above Old Sawmills camp

The crossing at Picnic Creek, mile 5.2

A view of the lake below the Vista trail head. The little shack on the water is a DFG check station used by wild pig hunters

Refreshment back at the trail head

Location: Cloverdale Backroads,

Workout: Endurance

Cycling/Road Bike - Preston Loop

Time: 00:29:16

Miles: 7.0

Location: PFC Gym

Workout: Core Strengthening & Conditioning

10x air squats

7x 80# overhead press

7x 80# back squat

50x 44# two handed kettelbell swing

3 Rounds of

7x 20 inch box jump

7x band assisted pull up

7x abmat sit up

7x push up

Time: 00:28:00

Location: Sonoma County Backroads

Workout: Endurance under 90

Cycling/Road Bike - Canyon Road Loop

Dutcher Creek Road, Old Redwood Hwy version.

I past Drew' Mills going the other way between Geyserville and Zanzi's Turn.

Time: 01:27:08 (actual ride time)

Miles: 18.9

Note: When I'm in shape, I can Ride this in 01:10:00. I wasn't pushing it today, but a good benchmark to work towards.

Location: Point Reyes National Seashore

Actual: 1/15/11

Workout: Endurance, Core

Cycling - MTB / Inverness Ridge Trail

From the parking area near Mt. Vision, Ride the Inverness Ridge Trail down to Limantour road. Ride back up Limantour Road to the top and rip down to meet Marcie at the Marsh Trail parking lot.

Approx. Time: 00:45:00

Approx. Miles: 6.0

On the Inverness Ridge Trail looking out over Tomalas Bay.

Estero Trail

Ride out Estero Trail until we got turned around because of extremely wet and muddy trail conditions.

Approx. Time: 01:30:00

Approx. Miles: 4.0

Looking out into Drake's Estero (the link to a larger view won't work because Blogger blows!).

Marcie on the trail before it got un-rideable.

Another look at Drake's Bay at our turn-around point. The black lines in the water are the Drake's Oyster Company's oyster beds.

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance (under 90 mins.)

Cycling - Preston loop (long version)

From home, the long version of the Preston loop. I rode it clockwise because that's the easier way and I'm out of shape.

Minor bike computer malfunction so time/distance are estimates.

Time: 00:45:00

approx. miles: 9.0

Location: PFC Gym

Workout: Core Strengthening & Conditioning

3 rounds of:

7x push ups

7x abmat sit ups

7x band assisted pull ups

15 second rest between rounds

Get ups

10x with 25# sandbag

Time: 00:20:00

Location: PFC Gym

Workout: General

Free Weights

Overhead press

Bent Over Row

Two Handed Kettelbell swings

Time: 01:00:00

Location: Lake Sonoma

Work-out: General

Kettelbell, Trail Hike

50x air squats

50x two handed kettelbell swing @ 44#

Trail Hike Loop - Grey Pine/Lone Rock/No Name Trail

Approx. miles: 4

Time: 01:10:00

Total Time: 01:20:00

Location: Lake Sonoma

Workout: General

Bummer Peak Summit

From the overflow parking area via the Bummer Peak/North Slope Trail/Crowley's Lake view trail.

Time: 01:23:00

Bummer Peak summit

Location: PFC Gym

Workout: General:

3 Rounds of

10X 44# tow handed KB swing

10 step ups on 20 inch box (5 each leg)

Time: 00:00:12

Location: lake Sonoma

Work-out: General

Old Skaggs Spring Road hike.

Drove out Stewarts point road 11.3 miles to the Old Skaggs springs Road turn off, then another 3.2 miles to the trailhead.

JUNE TOTALS

Days in month: 30

Some form of exercise 8 of 30 days

Approx. exercise hours: 11.5

Hiking/climbing miles: 10.0

Cycling miles: 55.5

JUNE WORKOUTS - AT A GLANCE
6/12 - Lake Sonoma speed hike/Bummer Peak

6/13 - Cycling/Preston Loop

6/18 - Cycling/Canyon Rd. loop

6/14 - Oat Valley /Redwood Peak climb

6/21 - Oat Valley / Redwood Peak climb

6/26 - Cycling/Road bike - Preston loop

6/27 - Cycling/Road Bike - Geysers Road

6/28 - Oat Valley / Redwood Peak climb

Location: Cloverdale Backroads

Workout: Endurance

Cycling/Road Bike - Preston Loop

Time: 00:27:35

Miles: 7.26

Location: Cloverdale

Workout: Endurance

Oat Valley Hike

Training hike. 2/3 of the way up Redwood Peak.

With Tom & Kevin.

Time: 01:30:00

Miles: 2.0

Location: Sonoma County Backroads

Workout: Endurance

Cycling/Road Bike - Geysers Road

From home, out to the ranch house at the upper valley and back.

Miles: 13.7

Time: 00:53:13

Location: Cloverdale Backroads

Workout: Endurance

Cycling/Road Bike - Preston Loop (reverse) long version

Time: 00:29:33

Miles: 8.1

Location: Sonoma County, Cloverdale

Actual: 6/21/2010

Workout: Endurance

Climb - Redwood Peak

From Tom's house. with Tom & Wenchill

Time: 03:00:00

Miles: 2

Approx. Elevation Gain: 1,200 ft.

Location: Sonoma County/Cloverdale

Actual: 6/14/2010

Workout: Endurance

Climb - Redwood Peak(?)

From Tom's house in Oat Valley on Highway 128, climb several ridges to the top of (so called) Redwood peak. With Tom M., Kevin H.

Approx. Time: 03:00:00

Miles: 2

Approx. Elevation Gain: 1,200 ft.

Location: Sonoma County Backroads

Actual: 6/18

Workout: Endurance

Cycling/Road Bike - Canyon Road Loop

From home, Old Redwood Hwy., Canyon Rd., Dry Creek Rd., Dutcher Creek Rd.

Miles: 18.7

time: 01:13:27

Location: Cloverdale backroads

Workout: Endurance

Cycling / Road bike - Preston Loop

Return via downtown.

Miles: 7.12

Time: 00:26:08

Location Lake Sonoma

Actual 6/12

Workout: Endurance

Speed Hike - Bummer peak from overflow parking lot.

Time: 01:20:00

Approx Miles: 4.0

May Finals

Not worth posting

Location: Lake Sonoma
Hike - Bummer Peak
From the upper overflow parking lot - out and back w/Katie.

Time: 01:43:00

Mount St. Helena just before sun up.

Katie waiting for me on the trail.

Lake Sonoma at sunrise.

A tired dog on Bummer Peak.

Little Warm Springs arm.

Location: Cloverdale Backroads

Actual - 5/30/10
Workout: Endurance
Cycling / Road bike - McCuthen Ranch out and back (long version)


Miles: 14.88
Time: 00:54:30
Ave. speed: 16.39

APRIL TOTALS
ACTURAL

Days this month: 30
Some form of exercise: 10 of 25 days
Approx. exercise hours: 11.0
Approx. hiking/climbing miles: 10.0
Cycling miles: 42.7


APRIL WORKOUTS - AT A GLANCE
4/1 - Cycling/Road Bike, PFC Gym
4/2 - West Hills hike w/Katie
4/3 - PFC Gym
4/4 - Lake Sonoma hike
4/5 - West Hills hike w/Katie
4/6 - Cycling/Canyon Road Loop
4/8 - Cycling, PFC Gym
4/12 - West Hill hike, PFC Gym
4/13 - Cycling/Road Bike, PFC Gym
4/25 - Lake Sonoma Hike