Location: PFC Gym

Workout: Core Strength, Strength
Kettlebell Swings, Stronglifts

5 Rounds of
25x Two Handed Kettlebel swing @ 44#
   1 minute rest between rounds


Stronglifts 5x5  W/o A - #3
5x 5 squat @ 95#
5x 5 bench press 2 110#
5x 5 barbell rows 2 105#


Time:00:43:40


Workout: Move Naturally
Hike - Russian River
Hike closed Washington School Road to the river and back


Time: 00:38:52
Miles: 1.5

Capture California shot

Marcie gets in some natural movement

Dirty Girls - Dead Fucking Last

Sam getting natural movement

Can't beat Wine Country!

Workout: Natural Movement Hike

Russian River - Move naturally over the river bed enjoying the morning sun

Miles: 2.0

HR: 93/111 - Fat Burn

Time: 00:49:07

Location: Napa-Sonoma Marsh

Location: Cache Creek Wilderness Area

Workout: Endurance > 90

Bike/Hike - Judge Davis/Redbud trail in Cache Creek wilderness Area

Cycling Miles: 9.4

Hiking Miles: 12.2

From the Redbud Trail Head on Hwy 20, ride 9.4 miles to the Judge Davis Trail Head.

Hike through the Cache Creek Wilderness Area linking up the Judge Davis/Redbud trail.

Total Workout Time: 05:09:00

Riding up Hwy 20.

The Judge Davis trailhead.

On the Judge Davis trail.

Looking down the ridge towards Wilson Valley.

First look into Wilson Valley and Cache Creek.

Wide open Wilson Valley.

Cache Creek in Wilson Valley.

Looking back at Wilson Valley on the climb out.

Further along the Redbud Trail.

The third and final creek crossing.

Location: Clover Springs

Workout: Endurance < 90

Speed Hike - Middle Ridge Traverse

I found this hidden trail last week. An old overgrown fire road that looks to be used only be wild game. I will try this as a MTB ride soon.

Time: 00:52:32

Aprox Miles: 2.0

HR: avg 119/max 154

Location: Bizz Johnson Traill - Susanville, CA

Workout: Endurance > 90, Power

Cycling / MTB - Bizz Johnson Trail

Westwood to Susanville

Riders/bikes shuttled from Susanville to Westwood by the Forest Service (fee required).

Rode the first 8 miles at a fast pace, then slowed down when the landscape opened up to take photos and enjoy the scenery.

Approx. Miles: 30.0

Time: Count as 03:00:00 (actual riding time)

Other riders getting ready at the Historic Train Depot in Susanville.

Open valley with farm houses.

Historic trestle.

Also a couple old train tunnels.

The home stretch.

Location: Bolinas, CA

Workout: Endurance >90

Hiking - Duxbury Reef and environs.

A great hike in the Bolinas area at the old RCA station. Old buildings, bluffs, beach hiking.

Miles: 5.5

Time: Count as 03:00:00

Helen in the Tunnel to Nowhere.

Gayla and Tom motor up the beach.

Beach hut.

A portion of Duxbury Reef.

Location: Lake Sonoma

Workout: General

Natural Movement

A short workout at the overflow parking lot - log walk, log flip, log jump, log push up, stair climb.

Then take off cross country for some natural movement.

Descending a forested slope. Lake Sonoma in the background.

Enjoying the area after the climb up out of the canyon.

Madrone grove.

Time: 01:25:02

Approx. Miles: 2.0

HR: ave.-125 max.-167