and the family for the past 25 years. >> he had an opportunity to go back in a command setting, but he referred to be with his men in the field. 1k3 that's how he happened to find himself in this assignment. >> they are both on the board of saint vincent's day home in oakland. the children there adopted a group of marines thanks to the influence of matt and his parents. >> matt's body is expected to arrive in the next few days and the family plans on meeting him there. carolyn? >> thank you. breaking news out of san lifornia highway pat the california highway patrol is on the scene of a deadly accident. investigators say a car hit a pedestrian on northbound 280 near the ocean avenue off-ramp. this happened late tonight. we are told the two right

lanes and the off-ramp will remain closed for another half an hour. we are also following breaking news out of contra costa county where a crash has blowdown camin road. as soon as we get an update from the investigators on the scene we will bring you more information. getting in and out of san francisco required patients. thousands were in the city to watch the 49ers at candlestick and giants at at&t park and a concert at golden gate park. we will check traffic and this is 101 in the sky way in downtown san francisco and it is gridlock for those people heading toward the lower deck of the bay bridge going back to the east baya little a little better for those folks heading southbound. checking the golden gate bridge, it is pretty foggy and northbound traffic is going very slowly there. it doesn't look like there are any cars heading into the city. that's the overall picture. abc7 news reporter john alston

is live where the concert ended. >> a few stranglers are headed out and a few 65,000 people were here for the outside festival today. they are known for a destination city, but not unusually like this. neil young rocking a crowd of thousands as a cold fog rolled through the polo field at golden gate park. the music legend is the headliner on this first night of the outside lands music and art festival. >> i have been a neil young fan for a longtime. mostly the accuse stick stuff. >> they were a traffic magnet. it took over an hour to reach the toll plaza. once in the city. central freeways were packed. a good chunk of the commuters were heading to at&t park for the 7:15 giants game. it took one group from santa rosa more than two hours to go

the bay bridge route. >> we were told it was shorter and more direct. >> was it? >> i am not so sure. but i was told there was a lot of events in the city with the concert and the 49er game, so they told us this would be the most direct route. >> they had plenty of company among the 49er fans heading to candlestick for the pre-season game that started at 6:00 p.m. >> i planned a little extra time, but i knew it would be busy.n't avoid it.sometimes you. have to work in the day and then come here in the evening, it is worth it. >> i tried to, but i didn't get the extra time i needed. another hour would have been nice. >> music greeted the mix of commuters and sports fans at the embarcadero. all trying to get to their stadium. all trying to reach the end zone. >> you have a giants game going on and it is the best option.

>> no are jo problems -- no major problems reported here. the giants' home stand also continues. in san francisco, john alston, abc7 news. >> thank you, john. the pilot of a small plane died after crashing into a los angeles neighborhood tonight. the plane went down a couple miles from the santa monica airport in the westwood airport near ucla. the pilot managed to avoid homes and power lines. you are looking at video of the smoldering airplane that caught fire in the corner yard here. the pilot did radio in an emergency before the crash. what that emergency was is still unknown. >> we remain in the midst of a brutal blast of heat, especially in the inland areas. >> sandhya patel has a look at what is in store for us this weekend. >> let's show you when is in store for today first. as you look here, the high todaa temperatures for today are in the triple digits, fairfield, antioch, livermore. it was a toasty 101 in morgan

hill and head up toward ukiah and clear lake and you saw the triple digit temperatures. 91 in santa rosa and right around the bay 86 san rafael. and 75 in oakland and 64 san francisco. 59 degrees in half moon bay. a cool spot here. the difference between inland,cs today. i will let you know if this heat will take a break as we get our weekend plans underway when i come back. larry? >> thank you very much. based on the forecast for electricity demand, the power grade operator has lifted its flex alert for energy conservation this weekend. this graph shows how much electricity we were using today. there is plenty of capacity and the flex alert expired at 6:00. the weekend flex alert was canceled primarily because of cooler than expected weather in southern california. and a refinery fire as neighbors lineup to make claims against the oil giants following monday's inferno. >> and instead of breaking out of jail, the duo that tried to

break in using a sledgehammer. >> and police police radios. experts think they know what is behind all of that static. and then later on "nightline" -- >> i'm cynthia mcfaden. carolyn and larry, as another wave of summer storms pound the country, we are heading straight into the electric electrifing centers as a man tries to catch lightning in a bottle. and could you fall for a fake guru?

federal investigators are looking into the massive chevron refinery fire in richmond, and there is evidence removing insulation from the line that was leaking could have played a role in monday's fire. >> even though the exact cause of the fiery mains unclear, chevron is dealing with major

consequences. the company processing thousands of claims made by people who say they were directly affected. >> thomas roman is live in richmond where chevron opened a claim center today. thomas? >> yes, well cal-osha is working on plans on how chevron is going to make repairs here at the refinery. hundreds showed up to file claims and complaints as they were affected by monday's explosion. chevron estimates about 1,000 people came today with coughs and masks to protect them from questionable air. they also came with specific ailments. they want them recorded by chevron. >> they have been very weak and gnaws yaited and i have a rash on my face and arms. >> this mother says her 20-month-old daughter's eyes have been seeping since monday. they set up a claim center at the nevins community center today. sex teen claims agents took as many as 30 an hour. some took this opportunity to compla chevron. >> i am outraged and have been

for years. i would be happy if they shutdown tomorrow. >> most were here to see if they could get a monetary compensation for living close to and breathing toxic fumes. many talked about the black smoke that air quality managers say contained one compound above allowable limits. >> people are pre extending like this is no big deal. oh them colored people again. >> some didn't want money as compensation. they think it is enough to know how and if they have been affected. >> have you won any money or anything else? >> i just want to know how is my health and medical attention. >> i want it documented that it is in my system. if it affected me five years down the road i want somebody to know. >> adding insult to the possible injuries to these residents, scammersmers have been going around getting perm information from people claiming to represent chevron or the county. county supervisor fands that

reprehensible. >> nobody is going to homes and asking for information. call an attorney or go through one of the two official channels established by chevron. >> the district attorney is investigating the false claims forms and the temporary claim center will re-open between the hours of 8:00 a.m. and noon. and cal-osha has approved a plan by a demolition company to enter the affected area at the chevron refinery. but they have an order to preserve in place. that means chevron cannot enter the affected area without cal-osha's permission for any reason. >> thomas, thank you. to make a claim against chevron go to the nevin community center. the address is 598 nevin avenue. it is monday through friday and saturdays from 8:00 until noon. or you can call 1-866-260-7881. that's a toll-free line. we have the phone number and address at abc7news.com under see it on tv. a marine county teenager

accused of attempted murder and stealing a local bore gee knee was part of a break in at juvenile hall. they believe wade's friends were trying to set him free. he turned 18 and he was sent to state prison. they say the break in was probably trying to reach him before the transfer. there is no evidence that wade had anything to do with the plot. >> he was aware that he was turning 18 today, and it is no secret that you can't keep adults in the facility. probably several people could have sur myselfed that there was a goingnsfer that was going occur. >> sheriff deputies heard something on the wall. by the time they had gotten out there the people responsible had taken off. in addition to the car theft he saw caused of attempted murder for a drive by motorcycle shooting. new information about oakland's troubled police radio system. our media partner reports that

a team of investigators has determined that radio frequency interference is behind the problem. the federal communications commission opened an investigation into the interest ferns this week after being notified by officials. it was installed a year ago and since then it was riddled with break downs and hotspots. >> temperatures are moderating and inland it is still smoking. >> carolyn and larry, the heat is going to keep us company. it is not going away anytime soon. >> you will see what is happening right now. we do have fog and it is not only at the coastline, but in over parts of the bay as well. the fog layer has deepened a little bit to a thousand feet tonight. and here is a view of it from the time lapse perspective. we are looking out at at&t park. now you see it and this was the course of a half an hour.

visibility is poor in half moon bay. it is just about a mile. watch out in the morning. if you have early plans, the temperatures in the 50s, 60s and we still have a 72-degree reading in antioch. it is cooling off nicely because of the fog. hot again inla spare the spare the air continues. not as hot on sunday. the temperatures will trend a little lower. certainly lower by morning. expect the fog along the coast. the numbers will be in the 50s.lear an inland areas clear and mild. low to mid60s. the fog to start off the morning will once again be on the thick side reducing visibility. it never quite moves away from the coastline as we go with a ride range of co 100's inland and 60s by your saturday afternoon. if you are traveling to tahoe there is monsoon moisture moving up. watch out for the thunderstorms not only on saturday, but sunday as well. speaking of saturday here are your highs in the south bay, 89 in san jose, 91 in

campbell. 94 degrees in los gatos. a warm one in sunnyvale and mill pea ties. mid80s redwood city and loss altos, close to 90. pacifica 62 with a patch of fog hanging around. 68 degrees and the sunset district 63 and you will see fog around. for -- mid60s with the fog sitting in triple digits. 90 in napa and santa rosa. head out toward the east bay, and it is a mild day. 77 in oakland. 86 for fremont. mild at least in comparison to the inland areas running 10 to 15 degrees cbove normal. 101 in fairfield and walnut creek. livermore 102. 103 in brentwood. it is hot there and around the monterey bay. 100 100 inland in morgan hill. it is the music festival in

golden gate park. patchy fog, mid50s. sunny and mild and 63 at 6:00. dropping to the mid50s by 10:00 p.m. it will be foggy and cool. i would make sure you have your jacket with you or a sweatshirt or something. layers. at&t park and the giants will be hosting the rockies and mostly sunny and 67 at 1:00. 1 oocht 05 to be -- 1:05 to be precise. beautiful weather for a ballgame. and the san jose jazz summerfest taking place. sunny and mild, mid70s at 10:00 a.m. warming to the upper 80s and then dropping to the low 80s by 7:00 p.m. comfortable at midnight at 70 degrees. spare the air, triple digit heat inland, mid60s coast side. backing off on sun day. only the up you -- the upper 90s and then low 90s by midweek carolyn and larry. it is back to average. >> nice. thank you, sandhya. up next, another woody sight ing. >> where we caught

release me, momigus! that's mom to you. and you should eat something that's good for you before you go outside. never! come on james. it's a new fiber one chewy bar. chocolatey and delicious. fiber one chewy bar, huh?

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armando from san jose and lisa s of pleasant hill. thank you. just like abc news on facebook, $1 will be donated to the foster kid program. is> woody alan's new not called san francisco, at least we don't think it is, but it could be. alan and his crew were shooting on post street near grand avenue for the yet untitled film. it is a romantic comedy reportedly staring kate blanchett, well, we know it is, we see her. she loses her fortune and tries to make things -- ends meet in the city. he is expected to be here through the end of the month. the picture will be released sometime next year. >> he looks lost. >> confusing in san francisco. 9ers are looking good. >> the 49ers were not lost. they opened the pre-season and they load the pistol. he is off to the races here. looks like his old

the 49ers are opening the pre-season. randy moss did not play, but smith did, and it was a win over the vikings of the alex played one drive and he made the most of it. three for three passing. 7-3 niners early on. he is trying to lock down the back up quarterback. he takes off. a 78-yard touchdown. the 49ers had 198 yards rushing and lead it 14-6. he is 5 of 9 in the air. his first catch and laying out along the side -- sigh lines. the niners win their pre-season opener 17-6. >> i feel very much at home. i had a flash back real quick.>> i just >> i just run.

i read what i have to read and i run. line men do what they supposed to do. they move people out of the way. >> to baseball and the giants blasted the rockies last weekend in colorado, and they come back home and can't score. check this out. mom to be -- a true fan. that is commitment right there, mom. third inning and rockies did something they couldn't do last weekend, scored first. an r.b.i single and it is 1-0. tim lincecum goes seven innings and allowed three runs. runner tees corners and he strikes out time me and rosario throws out crawford. the giants are in a tie with the dodgers. but we end with a hovercraft that is right from "back to the future." ck car thee's last start was cash dash mccarthy's last start was in june. mccarthy goes six innings

and allowed three runs and tied at three. a lot of walkoffs. they were the victims victims in chicago. good night, game over, drive home safely. little league playoffs and playing in the semifinals against las vegas. bradley smith crushed to the opposite field and to the concession stand. pet -- petaluma will play in hawaii. he is tied for the lead at the pga championship in south carolina. he didn't have to face the worst of the winds. he is four under. no majors. he fires a 71. a three-way tie for the lead with vijah and carl pettersson. peterson with a trio at four under par. jay all right, well a special report on mitt romney's choice

for running mate is next on "nightline." i'm carolyn johnson. >> i'm larry beil. have a great weekend, everybody. >> stay with us for our midnight mini newscast coming up right after the olympics. switch back over here. >> seven minutes, everything you need in seven minutes. >> and then some. on the biggest loser.

i'm going to put my gear on, we're training for the iron man. she's pushing her body in ways she never dreamed possible and she wants you to do the same. today ali is talking fitness. asking experts question you want answers to. how does a beginner start, as a beginner is there any cardio machine i should not be on? how do i know when its time to change up my workout. it doesn't matter if you're a beginner, been at it for a while, or interested in extreme sports, this show will teach you a thing or two.

my quads are working, my calves hurt, i feel the sweat on my upper lip. yeah. ♪ today i'm talking to a fitness expert who's got advice for everyone at every fitness level. were going to start with beginners, exercise rookies. i used to be one, and veronica, vabina, matt and george have all had to learn the workout basics, i'm headed to 24 hour fitness to ask the questions that all beginners want the answers to. but if you're a beginner check with your doctors first and here is why. you want to make sure you don't have any heart disease, or silent medical problems, asthma, which may affect a person's health. doesn't matter if you're 18, 55, or 80 you should be checked by a doctor before starting an exercise program. it's my mission to

get you to live big. to get started i'm going to meet with a gentleman name ben camper. not only is he a former athlete turned master trainer he's in charge of all the trainers here. so let's go meet him. so ben, for all those people who are just wanting to get off that couch or first time into a gym or just start moving how does that person start. when you come into a gym we want to get you consoled with three big things, first is cardio equipment, next is strength training equipment and some core work, their mid section where a lot of people want to improve. my first workouts for beginner i would put them on 20 minutes of cardio, 30 on strength and 10 minutes on core. how many times a week should i do that. five is my magic number. so we want to get you working out. five's the magic number. five time a week. i don't know how do you fit in five times a week. well you're only going to be here for an hour so there's 168 hours in a week and we're only asking for five of them. you've had this question before. i've had this question many times before.

and you're asking me for five. the whole point is to get you to like the gym, you have to like working out. a lot of people who come through the doors can't wait to work out again because they're seeing results. they're having fun, they're more comfortable, it's not just a chore they have to do after work when you're first coming to a gym the first thing you're going to do is hop on a treadmill to warm up and a little bit of your cardio in. hit that quick start button. green means go. any time if you're feeling a little bit uncomfortable its past your level there is a stop button, big red button, just hit it and it will stop immediately. there are two buttons here one is incline and one is speed. we want to get you somewhere between 2.5 and 3 miles per hour to warm up. okay. and were at 0% incline, this is just like walking outside. so do i just hole onto the treadmill the entire time? i wouldn't hold on at all. walk like you would be walking in the street. in the street. just like that.

with some swagger. (laughing) that was my strut. it's dangerous. they always ask me if i want some fries with my shake. that's why people don't come to the gym because there are people like you walking like that on a treadmill. just kidding. no but you can have fun with it too you know, you can put on a couple moves as well. some other cool things a treadmill has is heart rate sensors, so if you put your hands on these two sensors it's going to register your heart rate. you're resting heart rate most people are 60-70 bpm we want to elevate that to 90-100 you're at 94 right now which is a pretty good warm-up. as a beginner you want to challenge yourself with a little bit of incline. so let's bump the incline to about 3% you will feel you going up a slight hill. so outside in the real world what would this be? this is like a side street that has a little bit of incline, if you were to roll a ball down it would keep going. so after 10-15 minutes warm up, we want to do another 15 minutes for our cardio.

how does it feel? feels great. okay lets ramp up the incline a bit more. let's go for 5. right at five percent is good for a tap out.yours ifthe heart rate sensor you'll see your heart rate is going up because of the incline. you're at 111 and you were at 94, so that is the difference between warm up and cardio. as a beginner is there any cardio machine on the gym floor that i should not be on. the only thing i would be caution of is the stairmaster because of coordination, but you can still slow it down. so basically the stair mill and just be caution for coordination purposes. you can start at a low speed and as you get it you can increase and challenge yourself a little bit. now i've done a little cardio getting my heart rate up there s it time to go home. no the second most important part you need to do is strength training. i don't want to get a manly body. you won't get a manly body from lifting weights.

are you sure. i'm positive, lifting weights is good for males and females. what's its going to do is help increase their metabolism, define muscles and make them feel stronger. what are some ideas because i see a million machines out there and i have no idea as a beginner where to get started. it's important for three main prime movers. legs, chest and back. those three muscle groups are crucial to your success. how do i know what ? that's a good question. for beginners i start them off at probably the first plate, and have them do ten repetitions and see how it was. if they find it easy increase the weight. the goal is at the end of those ten repetitions they're challenging themselves to maybe do two or three more. and is there a break between sets and what is that, how long is that. for everyone it's going to be different. i say start at 60 seconds. if you feel too challenged give it a few minutes. but anything less than 60 seconds is not enough. you want to allow

your body to recover. this is the leg press machine here. sit down and have your feet about shoulder width apart and focus on pressing with your heels and not your toes. that looks perfect, extend your legs, hold a half second and come down. not lock out your knees just strengthen your legs. so what's next. the next thing is work on the chest, the upper body prime movers. pushing exercise. the chest press is good for a beginner to get started on. okay and what you're looking for you want your arms on the armpit level. flex your triceps right there looks good. come down until this weight hits and press again. lets just do three sets of ten here, a good exercise for your upper body. the third big muscle group is your back, a good exercise for that is a lat pulldown.

it's similar to a pull-up but beginners can't do a pull up. this is a lat pull down. you'll work your lat, bicep and shoulders. this should be on your thighs so it can adjust right here, obviously the more weight the harder it gets. so start with a low weight the top one. grab these handles right here, and keep your arms straight, pull elbows back squeezing your shoulders together. hold for one second and let go. make sure you're breathing, you don't want to hold your breath. two very fundamental core exercises for a beginner is a plank or a bridge and a crunch. i'm going to show a plank. lay down, arms shoulder width apart. and use your core, abs, to lift up and parallel to the ground.

glutes tight, elbows below your shoulders and squeeze your abs. your abs work isometric ali, they're holding your body up right now. even though you're not doing any crunches you're doing a really good ab workout and what i would do for beginners is hold for 15-20 seconds, and then relax, let them recover and then up again. you can do five or six sets of these in about five minutes. good ab workout. we're going to do a crunch. feet flat, and crunch up about three inches. come up, hold, and then down. i was going up and i forgot three inches. all i want you to do is three inches. you don't need to come up like a sit up, that's working your core. come up, hold and back down. for a beginner that's all were going t