Sunday, November 30, 2008

Friendliness, compassion, and delight cultivate a calm mind.
5k run after crossfit.
Practice the healing power of a compassionate mind. Open your heart to other people without judgment, and radiate the message of delight at having them in your life.

I did the Tabata workout today and a 5k run. I must say this is the best I have ever felt after running 11 Quad. dipsea's. I believe it has to do with my running the Pose method. I have been practicing it for 7 months but it has been hard to stay in Pose during 50 mile and 100 mile trail race's. Since this was a shorter race my form never got sloppy and I continued staying in Pose the whole race. I have only recently become good at running down hill with Pose so the last 7 miles I was able to run down hill fast.
I ran a 5k on the Alameda creek trail and finished in under 30 min. wasn't trying to run super hard but felt great. If I had more time I would of run longer.
Yesterday I did a recovery wod when I got home from Dipsea. It was 3 rounds not for time of: 15-push-ups, squats, abmat sit-ups, dumbell swings and handstand push ups.
I believe doing this after helped in my recovery.

WOD 11/30/2008

Do a tabata of each of the following exercises. Your score for each of the exercises is the lowest number of reps you get in any one round. Add your total for all four exercises.
  • Lunge steps
  • Abmat sit-ups
  • Push-ups
  • Sumo deadlift high pull (M:65#/W:45#)

If bars availability becomes an issue, the SDHP can be done with a kettlebell or a dumbbell.

My total 36

Saturday, November 29, 2008

Fun times at Quad. dipsea.............So I didn't have any high hops this year other than to run and finish in under 7 hours. I ran 15 miles Thursday and 20 miles Friday. I usually run 20 miles the day before Quad. but this year I was worried about my IT band. It has been bothering me off and on. I figured I'd go out slow and just keep moving. The weather was awesome. I was hoping my friend and fellow crossfitter Robert Tuller would catch me. Which he did. I thought perfect we can talk crossfit and running my two favorite topics. We had a blast together running. He cracks me up he says some pretty funny stuff.
We got to the turn around in 3:08 which was fine for me.
We headed back out up the steps which is always fun. We got to the turn around with 1 hour 10 min. to finish the last 7 miles. We took off and at some point Robert stopped to pee. I continued on and went in to crossfit WOD mode. I viewed those last 6 miles as a hard WOD and took off to give it all I had. I started pushing hard I wanted to finish under 7 hours and new I had to push hard to do so since I went out really slow. I felt great for having had very little sleep and dancing for 3 hours the night before and running 20 miles. Nothing hurt and my energy level was great the whole time.
I pushed hard al the way to the end. I was smiling and loving life taking in all the beauty around me. I got in I think the clock said 6:42 which was the same time as last year. Some how it felt so much easier this year. I will have to wait for the results to see the seconds to see if I was faster.
Congrats. to all my friends who finished and thanks to Carl for supporting me even though he was in Texas. Just knowing he's thinking of me helps.
Robert Tuller practicing a Catra curl, Crossfit style
The F/X reunion was awesome so happy to see all my old friends I danced my ass off with my favorite friend from back in the day David. I love this boy. We have so many crazy stories and we survived all kinds of tough times and made it out ok. We will continue to hang out and go out dancing once a month. I just love being up on the stage with him
Most everyone looked great, there were a lot of people I don't remember because I was so wasted all the time.
Everyone was pretty well shocked to see me now. I have really changed a lot from the dark goth girl from the past. I am the new and improved colorful bright and happy girl.

My good friend David. we have gone through so much in life and are still alive.

Get ready, I repeat, get ready, as the wheel is about to turn and an old cycle end and a new cycle begin. A new way of doing things is about to commence. The struggle will now be over as life rapidly turns into something much better. Sometimes there has to be havoc and chaos while a new order is established. Don’t get stuck on how it ought to be, let things go the way they will - this will bring you much good fortune. Don’t forget to say thank you for this chance to begin again.
© Stephen Haynes

Friday, November 28, 2008

WHO'S THAT GIRL????Yeah, it's me when I was 23. I was most likely getting ready to head out to F/X my favorite club back in the day. The Club closed in 1996 I stopped going in 95 after I got clean & sober. Well tonight at the Blank club we are having a reunion. Yep an F/X reunion with all the people who use to work at the club and the regulars. I was part of a group called the F/X players we put on dance routines and fashion shows. Those were fun times. I thought I was the shit back then..I was drunk all the time or on speed. and if you ever wanted to find me you just had to look up on the stage and there I was dancing my butt off.
My friend Dominic said I was known as the untouchable one. Super goth and way to cool for anyone..LOL!!!
I'm so different now and can't wait to see everyone who I haven't seen in 14 years. It's going to be fun.
Hopefully I won't be out all night. Gotta run Quad. dipsea tomorrow.
Today I ran 20 miles with Mylinh and Joe good times. Tonight I will go out dancing, I have a feeling my legs are going to be hating life at Quad. tomorrow.

"There are moments when I love you so much that my chest tightens and I can hardly breathe; and others when I feel so alone without you that my chest tightens and my heart bleeds."
I miss you Carl David Borg..

Carl is doing what he does best with Bmack in Texas. Teaching people Pose running and all about Crossfit Endurance.
Soon I will see him again, two more weekends. Woo Hoo!!

Thursday, November 27, 2008

Thanksgiving 15 mile run on Mission peak/Sunol Horse heaven trail.
Do not put yourself in a situation that will compromise you or your values. It is frankly better to do without than accept compromise. Examine what it is that you want - perhaps what you want is not necessarily what you need. This is a time for improvement and betterment but you must clear away the old to make room for the new. Where there is a will there is a way, learn to operate in new ways and develop your strength of will.
© Stephen Haynes

Horse heaven creek area
Backside of Mission Peak in the fog
My favorite tree
5 rounds for time.
15 Thrusters (DB) 15#
15 push-ups
Begin doing what you want to do now. We are not living in eternity. We have only this moment, sparkling like a star in our hand-and melting like a snowflake

I am thankful today for my family,friends and all of you who I have yet to meet.. I am most thankful for my health and for being in love with the most amazing man, Carl Borg. Have a beautiful day everyone.

Wednesday, November 26, 2008

MY Little Oskar.............It's been 6 years and I still think of you often..........How could I ever forget you..You came to me at a time in my life when I was sad and so alone. I had lost my way ,and was on a path to become who I am now. You were a huge part of my transformation . You taught me how to love again, how to be caring and giving.
I got you after I changed my life, and became clean & sober.
You were there when I decided to become a runner. You were at my first Marathon and the finish of my first Ultra (50k) you even showed up at the finish of my first 50 miler.
The memory I hold dear is that last climb out on the American river 50 mile course, it was raining and cold but there you were with my brother to run me in the last mile.
We had so much fun during your short life. You were my little special man.
You had a short life but it was time for you to go. I know you are always with me those last few miles during an ultra when I struggle.
You are my little doggie angel.
I always run Quad. Dipsea in your memory and I will do it once again Saturday.
It has been 6 years but I still think of you and all our fun times together.
I love you Oskar.

3 rounds, next round starts after the 1 min rest.

20 sec on 20 sec off, 30 sec on 30 sec off, 45 sec on 45 sec off, 1 min on 1 min off.

Tuesday, November 25, 2008

Help others quietly, without expecting gratitude or rewards.Let the healing power of your spirit run through your hand as you reach to touch another, but say nothing to the person you help. Learn to give invisibly.
Yesterday and today I was a bit sad Carl went back home after a fun weekend together...It's hard when you're in love to just not feel anything when you're not around someone a lot. I know it's not going to be like this forever..And I know it takes less energy to be happy than sad. So I need to just hold my head up and smile. I won't see him the next two weekends, he's teaching the Crossfit Endurance certs. the next two weekends but after that he will be around or I'll be there for the following 3 weekends.

Today was a tough WOD we did "Time Trails" I'm happy to report I beat my time on most exercises. I even ran 9 miles on the Alameda creek trail after. I just keep getting stronger that's for sure.

"Time Trials"

Complete each of the following exercises individually for time. You may go in any order, and you may rest as long as needed between efforts. Post times for each exercise.

  • Run 400m
  • Row 500m
  • 100 pull-ups
  • 100 push-ups
  • 100 sit-ups

Measurable & observable results. How far have you come since September 10th?

Today / February 11th-
Run: 1:46 /2:02
Row: 2:20 /2:37
Pull-ups: 5:19(15 kips)/ 4:14(all Jumping)
Push-ups 5:00 /6:02(on knees)
abmat-sit ups: 2:11/ 3:14

Monday, November 24, 2008

Saturday Carl and I headed out to see a band called Punk Rock Karaoke
It was made up from members of Social D, NOFX, Adolescents and Bad Relegion.
It was awesome you pick from a play list and you can go up on stage to preform with the band. Some of the people were amazing. Next time they come I will be prepared and do my best version of Rock'N Roll high school by the Ramones ;)
Heading to the club.
The bathroom of any club offers a great photo opp.
In front of the club.

crossfit 11-24
Any Old Asshole"

Complete the following for time:
  • Run 600m
  • 9 presses
  • 9 overhead squats
  • Run 400m
  • 15 presses
  • 15 overhead squats
  • Run 200m
  • 21 presses
  • 21 overhead squats
My time: 12:40 38# pounds weight for press and squats must be the same.
My Destiny............
My will shall shape the future. Whether I fail or succeed shall be no one's doing but my own. I am the force; I can clear any obstacle before me or I can be lost in the maze. My choice; my responsibility; win or lose, only I hold the key to my destiny.

Sunday, November 23, 2008

A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort.
Carl was up for a few days and we had so much fun. Today we did a short run on Diablo. I showed him so many cool places while he was here. He had so much fun.
I took him to One world for crossfit and it was nice, he said to be in a class instead of teaching. He really liked Freddy and Brad and is trying to line up a running and Endurance cert. next year at One world.
I'm sad he's gone..But he I will be heading down to run Twin Peaks 50 miler in a couple weeks. I also get to meet his parents. Looking forward to that.
He will be up again for my b-day 44 hour run and I will drive down for Christmas. So we will be seeing a lot of each other in the coming weeks.

"I will love the sun for it warms my soul. I will love the rain for it cleanses my spirit. I will love the light, for it shows me the way. But I love you most, for you are my dream come true."

Saturday, November 22, 2008

Living Life..........WOD 11/22/2008

Complete as many rounds as you can in 20 minutes of:
  • Row 250m
  • 20 box jumps (M:24"/W:20")
I did 8 + 180 meters (20 inch box)
Carl did 7 + 3 jumps(30 inch box)
After our crossfit WOD we headed up to run Mission Peak..It was beautiful out, perfect Fall day. Love my new shoes ran in them again today. Carl and I are having so much fun. He is helping to push me hard during my crossfit WODs...I feel myself getting stronger each day.
Tomorrow morning we will lift and at 10am do the crossfit class and head up Mt. Diablo.
We are heading out tonight to the Blank club to see a band called Punk rock Karaoke..Should be fun....
Carl's first time on the top of Mission Peak
On the top woo hoo...
Told you I am getting stronger..At least Carl knows if something bad happened to him his girlfriend could carry him off the peak..LOL....

Not all opportunity is good opportunity, so pick and choose wisely out of the opportunities that will soon be presented. This is a time to be considering the future and putting down strong foundations that will lead to success. If you build the foundations correctly success will follow easily. If you don’t take time to lay the foundation correctly then your plans are likely to fall down. Don’t delay or prevaricate at this time. Propitious happenings are afoot.

© Stephen Haynes

Friday, November 21, 2008

I PR'D my deadlift today by 30#. I lifted 165#.
Ok so I wasn't the only one, Carl lifted 340 and pr'd and Jacob lifted 420. We all were super happy way to go boys. And thanks Freddy for coaching us.

WOD 11/21/2008

Deadlift 1-1-1-1-1

Freddy, Jacob, Catra and Carl.

The Importance of Deadlifts
and Proper Deadlift Form

If your aim is to pack on as much muscle mass as possible, deadlifts are your best friend. In this article we explain the importance of this great exercise and also proper deadlift form.

So what makes deadlifts so great? Along with barbell squats, the deadlift is one of the most effective weight lifting exercises you can possibly have in your workout routine.

They require huge amounts of strength and energy to perform, and will stress your entire body like no other lift. The main muscles worked during deadlifts are the lower back, upper back, and your thighs, but they will also work almost every other muscle group you have so you will see muscle gains everywhere.

Also, just as with doing squats, performing heavy deadlifts will force your body to produce extra growth hormone and testosterone since they stress the body so much (this is a good thing). This will increase your strength levels on other exercises such as the bench press and barbell row.

So if they are so good for you, why isn't everybody in the gym deadlifting? Simple put, they are perhaps the most uncomfortable and painful exercise to perform. They requrie a lot of willpower and dicipline. Just like with doing squats, people will make excuses to steer clear of including the deadlift in their routine.

Those with the determination to achieve the best muscle building results will do deadlifts without hesitation, and learn the proper deadlift technique. You simply won't get the same muscle building results without them in your arsenal.

Proper Deadlift Form

Ok, here I will explain how you should be performing deadlifts correctly. There's a few different variations of the deadlift, but I will be explaining how to perform a standard, bent-legged deadlift.

Before starting, place the barbell on the ground. Stand in front of the bar with your shins as close to the bar as possible. Your feet should be roughly shoulder width apart.

Grip the bar about shoulder width apart. You can grip it with either an overhand grip, or an alternate grip with one palm facing out and the other palm facing in. Choose whichever is more comfortable to you.

Get into a squat position and make sure the bar is close to your shins. Now, whilst keeping your back as flat as possible, your abs tight, and your head looking upwards, lift the bar up off the ground by pushing with your legs. This is important, lift with your legs, not your back!

You should lift the bar up like this until you are in a standing position. Here's a tip: when lifting the weight up, think of pushing your heels through the floor.

Ok now that you are standing with the bar, lower it back down to the starting squat position by following the same path as when you lifted it up.

You can rest the bar on the ground for a second or two, and then lift it up back up again. Repeat this until you get to your desired number of reps or until your deadlift form starts to slip. Don't continue with poor form because you have a high chance of injury, especially if the weight is heavy.

You need to be careful with deadlifts, a lot of back injuries occur with lifters doing them with poor form. It's absolutely critical that you exercise with good deadlift technique, otherwise you will be out of the gym and into a wheelchair in no time!

When you're just starting out with the exercise, or practicing your form, remember to use light weights. When you begin to get the hang of good deadlift form, then you can start lifting heavier weights.

If I had to repeat something to you about correct deadlift technique, it would be:

Always remember to keep your back flat, abs tight, and look upwards.

You may be wondering how many sets you should do and how often you should do them. I would recommend that you perform deadlifts once a week. 2-3 heavy sets should do the trick for you. Remember to do a few warm-up sets with a light weight first, and you might want to add some streching before and after too.

Now you understand the importance of the deadlift, and you know the proper deadlift form, you have no excuses not to add them to your weight training routine. You will be able to pack on more muscle mass than ever before!

All is evolution, all is cyclical, therefore endings lead to new beginnings. You cannot begin without an end. If you cannot let go of the past then the past constantly recreates itself. Look now to the future and the paths to your goals will again become clear. Obstacles or limitations will be surmounted and lost or forgotten opportunities will again be presented. Success is now within your grasp but realise that to maximise that success new ways, or new methods, could make life so much easier.
© Stephen Haynes

Thursday, November 20, 2008

Visualize the Impossible

Ordinary people believe only in the possible. Extraordinary people visualize not what is possible or probable, but rather what is impossible. And by visualizing the impossible, they begin to see it as possible.
I'm super happy today Carl is coming to visit we are going to have so much fun..We are going to be very busy.
I love showing people my world especially the ones I love. I have spent time at Carls place now it's time to spend time in my world.
For those of you who love Rocky..It's been a while so here he is striking a pose.

My WOD for today::

Complete five rounds for time of:

  • 21 kettlebell swings (M:53#/W:35#)
  • 15 push-ups
  • 9 knees to elbows
  • My time: 12:47
What is a 'kettlebell'?

A 'kettlebell' or girya (Russ.) is a traditional Russian cast iron weight that looks like a cannonball with a handle. The ultimate tool for extreme all-round fitness.

The kettlebell goes way back, it first appeared in a Russian dictionary in 1704 (Cherkikh, 1994). So popular were kettlebells in Tsarist Russia that any strongman or weightlifter was referred to as a girevik, or 'a kettlebell man'.

"Not a single sport develops our muscular strength and bodies as well as kettlebell athletics," reported Russian magazine Hercules in 1913.

Russian Kettlebell Pavel Tsatsouline Strength Flexibility Training Hard styleWhy train with kettlebells?

Because they deliver extreme all-round fitness. And no single other tool does it better. Here is a short list of hardware the Russian kettlebell replaces: barbells, dumbbells, belts for weighted pullups and dips, thick bars, lever bars, medicine balls, grip devices, and cardio equipment. Here is why the kettlebell dominates other exercise equipment

Vinogradov & Lukyanov (1986) found a very high correlation between the results posted in a kettlebell lifting competition and a great range of dissimilar tests: strength, measured with the three powerlifts and grip strength; strength endurance, measured with pullups and parallel bar dips; general endurance, determined by a 1000 meter run; work capacity and balance, measured with special tests.

Voropayev (1983) tested two groups of subjects in pullups, a standing broad jump, a 100m sprint, and a 1k run. He put the control group on a program that emphasized the above tests; the experimental group lifted kettlebells. In spite of the lack of practice on the tested exercises, the kettlebell group scored better in every one of them! This is what we call "the what the hell effect".

Kettlebells melt fat without the dishonor of dieting or aerobics. If you are overweight, you will lean out. If you are skinny, you will get built up. According to Voropayev (1997) who studied top Russian gireviks, 21.2% increased their bodyweight since taking up kettlebelling and 21.2% (the exact same percentage, not a typo), mostly heavyweights, decreased it. The Russian kettlebell is a powerful tool for fixing your body comp, whichever way it needs fixing.

Kettlebells forge doers' physiques along the lines of antique statues: broad shoulders with just a hint of pecs, back muscles standing out in bold relief, wiry arms, rugged forearms, a cut-up midsection, and strong legs without a hint of squatter's chafing.

Liberating and aggressive as medieval swordplay, kettlebell training is highly addictive. What other piece of exercise equipment can boast that its owners name it? Paint it? Get tattoos of it? Our Russian kettlebell is the Harley-Davidson of strength hardware.

Wednesday, November 19, 2008

Embrace the New................
It takes a lot of courage to release the familiar and seemingly secure, to embrace the new. But there is no real security in what is no longer meaningful. There is more security in the adventurous and exciting, for in movement there is life, and in change there is power
Todays crossfit WOD
5oo abmat sit ups
my time: 6:43 beat my last time by 2 min.

Practice balancing for a min. a day it will help you become much stronger.

I decided to do a short run at a fast pace today. I ran 5 miles in my brand new kicks..the Adidas adizero. Super light weight trail running shoe. I heard Bmack and Carl mention them. They said they would be a good choice for running Pose so I bought a pair. Loved them..Need to run more miles in them to really say if I'm super in love with them. But as of now they're great.

My New Adidas adizero xt trailrunning shoes.

Visualize the Impossible

Ordinary people believe only in the possible. Extraordinary people visualize not what is possible or probable, but rather what is impossible. And by visualizing the impossible, they begin to see it as possible.

Tuesday, November 18, 2008

The boundaries which divide life from death are at best shadowy and vague. Who shall say where one ends, and the other begins?
-Edgar Alan Poe-
Today was a bit rough, I was driving down the street when a squirrel ran in front of my SUV. I thought I would just roll over him and he would be fine. But instead I somehow hit him. I feel so bad I killed him. I know it was an accident but I have feelings and I feel awful. I am trying to stay positive but it makes me sad when I think about what I did.
Carl was sweet and called me after and made me feel a bit better.
I have always been very sensitive and caring towards all living beings. I have been a vegan for 14 years and even walking by the meat department at Whole Foods I have to look away. I don't have a problem with people eating meat because I have never been the type to judge anyone for what they wanna eat. I just don't eat it thats all.
Ok not sure where I was going with this but. I guess I just need to let it go and move on. Like Carl said it was an accident.
Have a great day everyone.

Life Purpose

When you heed the calling of your heart, you are following your purpose. Having purpose in your life gives you the courage to do the things you are meant to do. When you are purpose driven, you have learned to listen to your intutition and never let no get in your way.
WOD 11/18/2008

"Four by Four Hundred"

Complete four rounds of the following for time:
  • Run 400m
  • Row 400m
  • 400 jump rope skips

Those are single jump rope skips folks. You may complete each round in any order. Can you finish this in 20 minutes?

My time 34:35

Monday, November 17, 2008

A great pleasure in life is doing what people say you cannot do.
WOD 11/17/2008

  • 21 thruster (95#, 65#) my weight 43
  • 21 pull-ups
  • 15 squat cleans (135#, 95#) my weight 43
  • 15 ring dips
  • 9 deadlift (225#, 185#) my weight 93
  • 9 Hand Stand Push Ups
  • my time 7:55

Great run today did a loop on Mission Peak
Practicing my flying.
It was hot and I pushed hard. Thanks carl for inspiring me always.
Happy to be done. I was roasting out there.
Carl is coming up Thursday night can't wait. He's going to meet my family.

"If he is the first thing you think of when you wake up, the only thing you think of when you're awake, and the last thing you think of before you go to bed, then he is really somebody special."