Location: Cloverdale Backroads

Workout: Just Do Something

Cycling / South Loop

I've been getting up every morning at 4:30am for the last week studying for a Fine Wine Seminar.

I'm finished, it's 5:30, I go for a short ride before sun up.

Miles: 5.7

Time: 00:19:46

Location: Lake Sonoma - Yorty Creek

Workout: Play Different Sports

Kayaking - Paddle to the waterfalls up Dry Creek

From the Yorty Creek launch paddle 5 miles to the lunch spot on Dry Creek. Leave the boats and walk about 1/2 mile upstream to the falls. Swim/wade every pool on the way back.

With Ray and Kris from Petaluma Paddlers.

Approx. miles: 11 total

Time: Count as 05:00:00

Kris waiting for Ray at the Yorty Creek launch. I'm in the water, ready to go.

As far as we could paddle/haul the boats up Dry Creek.

A great lunch.

Upstream on Dry Creek.

Kris and Ray near the falls.

Looking back at the falls. I didn't do any further with the camera.

Wading and swimming the pools on the way back.

Location: Point Reyes National Seashore

Location: Yorty Creek, Lake Sonoma

Paddling

Location: Yorty Creek, Lake Sonoma CA

Location: Angel Island, CA - Day 2

Location: Angel Island, CA - Day 1

Location: Mills Property

Workout

Natural Movement

Gardening

Dig, spade, hoe, rake and get some sunshine

Time: count as 03:00:00

Location: PFC Gym

Warm Up

Jump rope - 3 min.

Lifting Stretches

Strength

Stronglifts 5x5 - w/o "A" +9

5x 5 Squat @ 155#

5x 5 Bench Press @ 135#

5x 5 Barbell row @ 135#

Couture MMA Workout

3 Rounds of @ 75# Barbell

6x wide stance bent row

6x standing high pull

6x overhead press

6x good mornings

6x back rack left lunge

6x back rack right lunge

6x back squat/push press

6x deadlift

1 minute rest between rounds

Bonus

3 Rounds of

15x TH KB Swing @ 53#

15x Abmat Sit Up

10x Push Up

10x Ab Wheel Roll Out

Time: 01:08:01

HR: 117 / 167

Location: Cloverdale Backroads, PFC Gym

Warm Up

Cycling / Road bike - Preston Loop

Time: 00:26:32

Miles: 7.21

Strength

All Stronglifts - 3x5 each

Bench Press @ 130#

Squat @ 150-#

Overhead press @ 95#

Bent Row @ 135#

Deadlift @ 185#

A run through to see where I was after not lifting for a few weeks.

Bonus

Sandbag Training

10x Turkish Get up @ 50#

Total Time: 01:04:58

HR:---/---

Location: Point Reyes National Seashore

Workout: Natural Movement

Another Point Reyes low tide hike with NorthBayHikes.com.

We hiked down to Sculptured Beach for the low tide, then hike up the Woodward valley Trail to Mt. Wittenberg.

Miles: 9.0

Time: Count as 05:00:00

Early Monday morning and we owned it.

Rich on Sculptured Beach.

The group working their way down the short down climb.

Sculptured rocks at low tide.

Sea cave with alternate exit off Sculptured Beach.

Nick spotting Sherry as she starts up a short climb.

Leaving the beach, headed for M. Wittenberg.

Along the Woodward Valley Trail.

Misty forest.