Location: Yorty Creek, Lake Sonoma

Workout: Paddle Conditioning

Sunrise launch at Yorty Creek

Paddle into Cherry Creek arm for a workout before it got crazy with July 4th weekend crowds.

A little breezy out on the main body, but very nice in the Yorty and Cherry Creek arms. Chilly when I stopped, but the PFD kept my core toasty.

Miles: 5.5

Time: Count as 02:00:00

As the sun clears the hills in the Cherry Creek arm.

An Osprey warms in the morning sun.

Majestic!

Up a creek off the Cherry Creek arm for a hot cup of coffee in the morning stillness.

The Osprey on the way back.

June Totals

Days this month: 30

Some form of exercise: 10 of 30 days

Approx. exercise hours: 30.45

Approx. hiking/climbing miles: 19.0

Cycling miles: 12.2

Paddling miles: 13.0

JUNE WORKOUTS - At A Glance

6/30 - Cycling / South Short Loop

6/18 - Lake Sonoma / Paddling

6/17 - Point Reyes / Low Tide Hike

6/16 - Lake Sonoma / Paddling

6/14 - Lake Sonoma / Paddling

6/13 - Angel Island day two / Hike

6/12 - Angel Island / Hike

6/10 - NaturalMovement / Plant Garden

6/9 - PFC Gym / Strength, Power

6/7 - Cycling, Strength

6/6 - Low Tide Hike @ Point Reyes

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.

MAY TOTALS

Days this month: 31

Some form of exercise: 18 of 30 days

Approx. exercise hours: 32.25

Approx. hiking/climbing miles: 13.0

Cycling miles: 42.0

Paddling miles: 2.1

MAY WORKOUTS - At A Glance

5/30 Country Yard Work - Till, rake, pitch, demolish

5/29 Country Yard Work - Spade, Rake, Pitch, Till

5/28 PFC Gym - Power, Core Strength & Conditioning

5/24 PFC Gym - Strength

5/23 Clov. Backroads - Preston Loop / PFC Gym

5/22 Lake Sonoma - Yorty Creek paddle

5/21 Country Yard work

5/20 Low Tide Hike @ Point Reyes National Seashore

5/19 Clover Springs - Hike / PFC Gym - Strength

5/13 Cycling - Lake Sonoma MTB

5/12 Cycling - Clov. Backroads, Hot Springs Rd. ROAD

5/11 Cycling - Clov. Backroads, Preston / PFC Gym - Strength

5/8 PFC Gym - Power, Core Strength & Conditioning

5/7 Bodega Bay - Natural Movement low tide hike

5/6 PFC Gym - Strength, Power

5/4 Clover Springs - Speed Hike / PFC GYM - Strength

5/3 Cycling - Clov. Backroads ROAD / PFC Gym - Strength

5/1 PFC Gym - Core Strengthening, Power

Location: Cloverdale Country

Workout

Natural Movement

Yard work

- Till

- Rake

- Pitch

- Demolish

Time: 05:00:00

This Blog Sucks Without Pictures!!!

You know the old saying... Pictures or it didn't happen.

For Sure!

Location: Cloverdale Country

Workout

Natural Movement

Yard work @ Mom &Dads

Spade, rake, pitch, till

Time: Count as 04:00:00

HR: 122 / 146

Location: PFC Gym

Warm Up

200 meter row @ 85# resist.

Power

Kettlebell Complex

3 Rounds of

35x TH kettlebell swing @ 53#

10x swings clean @ 44#

10x dead clean & press @ 44#

10x dead snatch @ 44#

15X dlhp @ 53#

Core Strength & Conditioning

Mix or Match to Complete

100x abmat sit up w/8# med ball overhead

100X push up

100x ab wheel roll out

100x good morning @ 55# barbell

50x hanging handle/rope pull up

Bonus

5x 5 squat @ 95#

Time: 01:17:82

HR: 136 / 170

Cals: 793

Manny is BACK!

Manny Malhotra is skating full practice! That is great news.

Location: PFC Gym

Warm up

Kettlebell

3x 25 TH Ketllebell swing - 2 min. rest between sets

Strength

Stronglifts 5x5 - w/o "A" +10

5x 5 squat @ 160#

5x 5 bench press @ 140#

5x 5 barbell row @ 140#

Bonus

Rope Pull up

Ladder: 1-2-3-4-3-2-1

Hard after lifting!

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance

Cycling - Preston Loop

At high output. The hill up from Preston on the big ring, 2nd cog(16 speed Tricross).

Miles: 7.01

Time: 00:24:40

Location: PFC Gym

Workout: Endurance

3 Rounds of with no rest between movements, 1 min between rounds.

10x sit up

5x hanging handle pull up

10x push up

When I got back from the ride, straight to this short workout with no rest.

Total W/O Time: 00:40:16

Miles: 7.01

HR: 139 / 173

Location: Lake Sonoma - Yorty Creek

Workout: General

Kayak - Paddle to main lake body from Yorty Creek launch.

Windy, cold and I didn't feel well (cold symptoms) so I didn't stay out long. Mainly wanted to try out the new kayak. I like it!!

Time: 01:15:00

Approx. paddle miles: 2.1

Location: Cloverdale Country

Workout: Natural Movement

Yard work - Mom & Dad's

Spade, trim, rake and pitch.

- Spade garden area by hand with shovel

- Trim trees with chainsaw, pick and haul trimmings

- Rake up yard debris

- Hack down and pick up wild artichokes on side hill

Real life movements, real life work

Time: count as 03:00:00

Location: Point Reyes National Seashore, CA

Workout: Natural Movement

Low Tide beach crawl

From McClures Beach to Kehoe Beach one way with car shuttle.

Time: Count as 03:00:00

Miles: 4.0

Getting everyone on the same page. We had to move fast to be able to make it through with the low tide.

The first of many wades.

Elephant Rock.

The deep wade.

Nick pops out "The Keyhole".

More Photo's Here

Play New Sports

I've had a picture of a guy kayaking pinned up on a bulletin board in my home office for about 15 years, if not longer. I look at it about once a month and tell myself "someday I'm going to buy myself a kayak."

Well, this morning I took the plunge!

Necky Manitou 14

- 14.4 ft.

- Sealed bulkheads with bow and stern dry storage

- Retractable Skeg

- 275 - 325lbs. storage (plenty of room for me and a bunch of beer)

- A pretty blue to match my cheery disposition

Location: Clover springs, PFC Gym

Workout: Endurance

Clover Springs - Hike

South Ridge route (Orig.)

Miles: 2.5

Time: 00:35:12

Workout: Strength - PFC Gym

Stronglifts 5x5

It has been over a week since lifted heavy, so I started with a few lifts at a lower weight.

1x 3 squat @ 135#

1x 3 overhead press @ 85#

1x 3 deadlift @ 185#

Stronglifts 5x5 - w/0 "B" +9

5x 5 squat @ 157.2#

5x 5 overhead press @ 100#

3x 5 deadlift @ 215#

Time:00:42:04

HR: 107/150

Location: Lake sonoma

Workout: Endurance, Power

Cycling / MTB - Lake Sonoma racing course

1 lap

Good workout! I need to ride this more often. If I knew the tack better I could ride it more efficiently.

Miles: 5.0

Elev. Gain: 800 ft.

Time: 00:51:55

Location: Cloverdale backroads, PFC Gym

Workout: Endurance, Power

Cycling - Hot Springs Road

Climb to the crest as fast as possible, then rip back down as fast as possible (staying on the right side of the road of course).

Total miles: 6.4 from home

Total time: 00:32:55

HR: 140 ave. / 192 max.

Note: A personal best time for this climb. I haven't been up this climb for quite some time and was surprised how easy it was. I will do it again in a few days and see how much time I can shave off.

Actual time from Hot springs turn off, up and back - 00:20:40 (about 6 minutes faster than the last time I did it).

PFC Gym

Strength

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

5x 5 squat @ 155#

5x 5 bench press @ 135#

5x 5 barbell row @ 135#

Bonus - Power

10x manmakers @ 20# dumbbell

10x dead clean @ 95# barbell

Time: 00:33:35

HR: 115 ave. / 160 max.

Total Workout Time: 01:06:30

HR: 133 ave. / 192 max.

Location: PFC Gym

Workout: Power Endurance, Power, Core Strengthening & Conditioning

Warm up

Cycling - Sprint (Power Endurance)

Frontage Road sprint @ 95% output. I hit a stiff headwind heading north on the frontage road at Hyatt Rd. It stole a lot of my steam and the last mile trashed me!

Miles: 6.36

Time: 00:21:02

Power

Couture Workout @ 65# barbell

3 Rounds of

8x wide stance bent row

8x standing high pull

8x overhead press

8x closed stance good morning

8x left leg lunge (barbell in back squat position)

8x right leg lunge (barbell in back squat position)

8x back squat / push press

3 minute rest between rounds

Total Reps: 168

Core Strengthening & Conditioning

No Name Workout

- no rest between movements

- strict abdominal engagement during movements

- 3 minute rest between rounds

3 Rounds of

25x two handed kettlebell swing @ 53#

20x abmat sit up w/12# med ball overhead

15x push up

15x ab wheel

15x 5 count superman back extension

6x hanging handle pull up

Total Time: 01:18:57

Total Miles: 6.36

HR: 136 / 225

Location: Pinnacle Gulch, Bodega Bay, CA

Workout: Natural Movement

Pinnacle Gulch - Low tide hike to Estero Americano.

With Paul & Cheryl Grammen's group

The Trailhead.

A one mile hike brings you here.

Pinnacle Rock with Bodega Head in the background.

Heading down the beach.

Low tide exposed mussels.

Up and over the first outcropping.

Stars! Lots of them.

Nearing Estero Americano.

At the Estero. Tomales Point in the distance.

Approx. total Miles: 4.5

Time: Count as 03:00:00

Location: PFC Gym

Workout:Strength, Power

Warm Up

200 meter row @ 85# resist.

3 min. jump rope

Lifting stretch

Strength

Stronglifts 5x5 - w/o "B" +8

5x 5 squat @ 152.5#

5x 5 OH press @ 97.5#

3x 5 deadlift @ 205#

Power

Spring Fling

3 Rounds Of

6x hang clean @ 85#

10x 20 inch stair jump

6x push press @ 95#

6x deep squat SDHP @85#

8x dead snatch @ 53# KB

Total Time: 01:14:14

HR: 124 / 178

Location: Clover Springs, PFC Gym

Workout: Endurance

Clover Springs - Speed Hike

South Ridge Original Route

Time: 00:37:06

Miles: 2.5

Location: PFC Gym

Workout: Strength

Stronglifts 5x5 - w/o "A" +8

5x 5 squat @ 150#

5x 5 bench press @ 130#

5x 5 barbell row @ 130#

Bonus

2 Rounds Of

20x push up

8x HH pull up

35x TH KB swing @ 53#

13x ab wheel

I had this as 3 Rounds, but was very tired and my poor form was both dangerous and worthless. Poor eating and resting habits this last week has taken a toll. Regroup!

Total Time: 01:29:27

HR: 135 / 161

Location: Cloverdale backroads, PFC Gym

Actual: 5/2/2011

Warm Up

Cycling - Cloverdale loop to Preston

Miles: 9.4

Time: 00:35:33

Strength

Stronglifts 5x5 - w/o "B" +7

5x 5 squat @ 145#

5x 5 OH press @ 95#

3x 5 deadlift @ 195#

Total Time: 01:13:42

This blog is fuckin' boring with out pictures...

Starting the River Park Trail @ Preston.

Along the trail.

In the saddle heading down the frontage road to the South Cloverdale on-ramp for loop.

Location: PFC Gym

Workout: Core Strength, Power

Warm up

Jump Rope, Heavy bag

3 rounds of

1 min. jump rope. 1 min. heavy bag work

3 min rest between rounds

Core Strengthening & Conditioning

Anyway, Anyhow, Anywhere

3 Rounds of

35x th kettlebell swing @ 53#

20x abmat sit up w/10# med ball overhead

12x ab wheel roll out

20x push up

20x russian twist @ 25#

20x squat @ 33# bulgarian bag

30 count plank

Power

Couture - MMA Workout

3 rounds of @ 65# barbell

6x wide stance row

6x standing high pull

6x oh press

6x good morning

6x lunge (each leg)

6x back squat / push press

6x deadlift

Total time; 01:07:36

HR: 132 / 170

April Totals

Notice: 3/12/2011 - Any "West Hill" activities will

now be referred to as Clover Springs.

ACTURAL
Days this month: 30
Some form of exercise: 17 of 29 days
Approx. exercise hours: 30.0
Approx. hiking/climbing miles: 34.5
Cycling miles: 40.5

APRIL WORKOUTS - AT A GLANCE

4/29 - Clov. Backroads / Preston Loop, PFC Gym / Strength

4/28 - Clover Springs / Move Naturally

4/27 - PFC Gym / Strength, Power

4/24 - Lake Sono / Hike, PFC Gym / Strength, Power

4/22 - Cloverdale Backroads / Preston loop, PFC Gym

4/20 - PFC Gym / Core Strengthening

4/19 - Clover Springs/Speed Hike, PFC Gym/Strength

4/15 - 4/17 - Pinnacles NM Hiking

4/12 - PFC Gym/ Strength, Power

4/10 - PFC Gym / Multi, Cycling/Preston Loop

4/9 - Clover Spring / Trail Run/Speed Hike

4/8 - Cycling / Preston Loop, PFC Gym / Strength

4/6 - Clover Springs / Speed Hike, PFC Gym / Power

4/4 - Cycling, PFC Gym

4/3 - NorCal / Different Sports

4/2 - PFC Gym / Strength, Core Strengthening & Conditioning

Location: Cloverdale Backroads

Workout: Warm up

Cycling - Preston loop

Miles: 7.18

Time: 00:25:52

HR: 153/226

Location: PFC Gym

Workout: Strength

Stronglifts 5x5 - w/o "A" +7

5x5 squat @ 140#

5x5 bench press @ 125#

5x5 barbell row @ 125#

Time: 00:23:20 (short time - I didn't start watch on time)

HR: 109 / 143

Location: Clover Springs

Workout: Move Naturally

Hike - South Ridge Route

Time: 00:51:06

Miles: 2.5

HR: 105/131

Location: PFC Gym

Workout: Strength, Power

Warm up

400 meter row @ 85# resist

Strength

Stronglifts 5x5 - w/o "B" +6

5x 5 squat @ 130#

5x 5 overhead press @ 90#

5x 5 deadlift @ 185#

Power

Lower Body Complex

3 Rounds of

20x 20 inch box step up @ 33# bulgarian Bag

20x walking lunge @ 25# DB

20x tire jump - in/out

20x squat @ 50# sandbag

Bonus

3x 5 hanging handle pull up

3x 5 push press @ 90#

Time: 01:19:10

HR: 126/174

Location: Lake Sonoma

Workout

Hike - Bummer Peak

From the boat launch parking lot.

Time; 01:39:31

Approx. miles: 5.0

HR: 122/155

The marina from the trail.

Gray Pines in the mist along the ridge.

Lake Sonoma from higher up.

Bummer Peak summit shot.

Location: PFC Gym

Workout

Strength

Stronglifts 5x5 - w/o "A" +6

5x 5 back squat @ 130#

5x 5 bench press @ 120#

5x 5 barbell press @ 120#

Power

Kettlebell Complex @ 53#

3 Rounds of

35x two handed kettlebell swing

10x swing clean squat

10x dead clean & press

10x snatch

10x deep sumo deadlift high pull

Time: 01:01:21

HR: 131/176

Location: Cloverdale Backroads

Workout

Cycling - Preston Loop

Miles: 9.0

Time: 00:29:58

HR: 136/224

Location: PFC Gym

Workout

Strength

Stronglifts 5x5 - w/o "B" +5

5x5 squat @ 125#

5x5 oh press @ 87.5#

5x5 deadlift @ 175#

Core Strengthening

3 Rounds of

2x abmat sit up @ 10# med ball overhead

20X push up

12x ab wheel roll out

6x hanging handle pull up

Bonus

20x 10# ball slam

Data lost

Approx. time: 00:45:00

Location: PFC Gym

Actual: 04/20/2011

Warm up

400 meter row @ 803 resistance

Core Strengthening & Conditioning

3 Rounds of

20x abmat sit up @ 16# clubbell overhead

10x ab wheel roll out

20x back extension - superman style

20x good mornings @ 45# BB

30x th KB swing @ 53#

20x bulgarian bag squat @ 33#

Bonus

40x clubbell overhead extension - swing @ 16# (20 each side)

Time: 00:49:52

HR: ave.-129 max.-168

PFC Gym

Warm Up - Speed Hike

Clover Springs south ridge

Strength

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

5x 5 squat @ 120#

5x 5 bench press @ 115#

5x 5 barbell row @ 115#

5x 10 push up

5x 6 hanging handle pull up

Bonus

Bulgarian Bag swings @ 33#

20x 360 swing

10x swinging overhead extension

10x swing clean & squat

10x one handed swing shoulder clean

10x snatch

Total time: 01:13:40

Miles: 2.5

HR: ave.-135 max.-170