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