Tuesday, December 30, 2008
© Stephen Haynes
Today was a rest day for crossfit so we decided that we would all work on our POSE running including Rocky. His POSE is pretty darn good considering he has for legs to deal with.
He really loves to run.
Rocky loves checking out the HOT CHICKS outside the local Starbucks.
Monday, December 29, 2008
© Stephen Haynes
Complete 75 power snatches for time. (M:95#/W:65#)
I didn't do it heavy but I used 44# I need to really work on the snatch. The last time I did this I used 42# and it took me 16:42. Today I did it in 11:06 I should get below 9 min. next time. I did improve a lot in 1 month since my last attempt so I'm happy.
Tomorrow Carl and I will do a 9 mile Mission Peak run all for time of course. I can't fool around like I like when I'm running with hi. It's all about speed ;)
That's ok good to push once in a while.
Sunday, December 28, 2008
How easily are you irritated by the needs of others? Give away some of your time today, but not in a therapeutic sense. Attending to the needy also includes surprise acts of kindness.
Ok for all of you who wanted to see my pink kettlebells here they are. This is right after my after xmas WOD. I am going to also add to them I think I will put hearts on them.
Todays work out was a bitch and it was a team WOD
20 min. as many rounds of
200 m run
one person runs while the other does the squats and burpees you must wait until the one person is done the exercises until you take of on the run. T
Saturday, December 27, 2008
You never stop repairing yourself. You must absorb the light and shadow of each day you live. Don't keep your spirit stuck in yesterday as a new day begins. Prayer is process.
I hope you all had a great xmas..I did,
Crossfit WOD 12/26
3 rounds for time:
Run around carls block
25 push ups
25 kettle bell swings
Todays Wod for time as fast as you can:
4.25 mile run on Mission peak 1000ft of climb
Wednesday, December 24, 2008
4.4 mile run...44 min.
Today is my b-day. Yep I have been on this planet for 44 freak'n years. Can you believe it? I can't! It seems like just yesterday when I was the little girl who would cry if dirt was on her. Now I live to be a Dirt Diva. my 44 b-day Challenge. I ran 4.4 miles in 44 min. took my time so I could finish in 44 min. ;) I did 44 burpees which by the way I thought I would die from.
And last was the Fabulous 44 crossfit WOD
row 440 m, 44 knees to elbows, 44 wall balls, 44 ring dips, 44 hip extentions, 44 kettlebell swings, 44 double unders and 440 m row. My time was 24:46
After 44 burpees
I just want to say each year I feel fitter and stronger then before. Age is just a number most people forget that. I hear I'm to old to do this or that..That's a bunch of crap. If you feel that way ,then you will not live life to it's fullest. I want to always inspire and modivate. You are never to old..That's what I say.
I had a wonderful b-day. I also want to take a moment and thank all of you who sent me wishes from Facebook, myspace and my blog and email. I really am touched by all the kind words.
Me looking hot at 44 ;)
The best birthdays of all are those that haven't arrived yet.
Monday, December 22, 2008
Be mindful of being positive in all you say and do. Know that each of your thoughts and deeds has the power to heal you- and those around you- so watch them closely without judging.
Well at least I found a present for Bigfoot...
Size 21 feet!!! These are the biggest shoes I have ever seen in my life. Whoever fits in these, if they step on me they would squish me like an ant.
500 abmat sit-ups for time
Poor Carl I beat him in the biggest leaf contest!
You have more to give than you realize. The only expectation you should have in giving to others is what you expect of yourself. That's how you stay replenished.
Yesterday I took Carl for a run in Sunol, I love showing my favorite places. He will be spending a lot of time in the next week here so had to show him fun places to go while I'm at work.
It was a beautiful day and we were lucky enough to beat the rain. The sky opened up just as we finished our run.
He has been working on my back and hamstring. It feels better today. I ran 5 miles on the road and it wasn't as bad as yesterday.
It was really muddy that kinda of mud that sticks to your shoes. Makes it hard to run. Carl now knows why I really love to run, as if he didn't know before ;) Now he really knows.
Looking towards Rose Peak and Del Valle area.
CROSSFIT WOD 12/22/08
4 rounds for time of:
50 abmat sit-ups
One more thing Carl and I visited the Zombie runners store in Palo Alto on Saturday. Don and Gillian have done a wonderful job on their store. I love it!! Carl bought a pair of inov8 shoes and he ordered me a pair of Inov8 trail shoes they were out of my size need to try them out before HURT. I was planning on my adizero by adidas but they seem a little slippery so I will go with the Inov8 for HURT.
I also bought Carl something at their store. I plan on shopping there for now on for all my supplies. Make sure you stop by to support their store it's on California av. in Palo Alto.
Saturday, December 20, 2008
The top of Mission Peak was cold, Foggy and really wet. As we headed down from the peak towards Sunol, i found it was less strain on my Hamstring to run that it was to walk. We we got to Sunol, i looked for Carl but he was not where he was supposed to be. I went over and met Ranger Neil a bit upset that Carl was not there. He got in his truck, drove to the end of the park and found Carl, asleep waiting for us to arrive. Once we got some food and a few pictures i decided that running 100k today was not in the cards. The falls had really made me sore and with H.U.R.T coming up we decided to head back to Mission Peak. 1.5 miles out of Sunol, we met Radu who came to run with me. 25 miles was to be the distance for the day. Since we were not going as far, we decided to explore some trails that we had nver been on. Joe had picked the route. Just beyond my favorite tree we went up a faint overgrown fire road, this lead us to a narrow cow trail, following a fenceline, up a steep ridge, we eventually had to climb through a barbed wire fence, it lead us to the Monument and Allison peak trails. We started up towards Mission peak but first I called Carl, so he could start to run up from the Mission Peak parking lot to meet us as we came down.
Cheicko, a friend of mine was coming out to take a photos of us, I had Carl call her to let her know the change of plans so she would be at the base of Mission Peak before he headed up to run with us. Carl met us at McClure Ranch so we could all run down together. This was a hard day for me. I wanted to run 100k but in my head i let myself down. But I also knew that heading out to the Remote areas of Del Valle would not be the best idea incase I ran into any problems. Cheicko and Brad met us on one of the final bends of the Mission Peak trail, snapping a ton of photos of us as we all ran down. Joe and I were happy to be back at the parking lot of Mission Peak, this gave Joe time to spend with his wife and me to hang out with my loving boyfriend Carl.
I was happy to have run the 25 miles but i'm still in pain. I've been taking vitamin I 800mg, Arnica and Zyflemend to help relive the pain but as of now I still have pain. lesson learned. its ok to change plans in the middle of your run to save yourself for another day.
Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.Marcus Aurelius
Wednesday, December 17, 2008
What do Crossfitters do on a rest day????
You got it, get more tattoos..LOL!!! Today is a rest day getting ready for tomorrows B-day run 100k (62 miles) of madness..I'm looking forward to my adventure. I will head out at 5am from Fremont. If anyone wants to start from Sunol and run out to Rose Peak they can do 20 miles. We should hit Sunol at 8am. If anyone wants to meet in Del Valle you could meet us at 2pm. You could always run out ,and head to rose Peak and run in with us.
Also if someone wanted to run the last 50k from Del Valle back to Fremont you could let me know and Carl could meet you in Fremont at Mission Peak and drive you out to the turn around.
"We judge ourselves by what we feel capable of doing, while others judge us by what we have already done."
© Stephen Haynes
WOD not for time:
200 abmat sit ups
50 walking lunges
50 push ups
Just getting ready for Friday..It's been really cold. But at least we have sun today.
Sunday, December 14, 2008
And sometimes both friends suffer together.Andy and I ran Twin Peaks 50 miler every step of the way. We were a team through the Good, bad and the ugly weather he could of left me and finished in 11 hours but he was a true friend and true to his word. He promised weeks ago to run with me and he did. We both suffered and helped each other until the end 15 hours later it was cold, foggy and rained almost the entire race. Very few finished. I came 2nd Place woman woo hoo.
Thanks to Jessica for putting on the race, and all the wonderful volunteers. and to my boyfriend Carl who was there for me and was a huge help in lifting my spirit both times I saw him.
Try not to force the situation or force a resolution. If you would just wait a moment more you will be shown, or find, exactly what you are looking for. Try to use more inner guidance, in other words, your intuition or gut-feelings. You should now be evolved enough to know that you don’t always have to have all the answers or know the future in advance in order to attain success and avoid failure. Trust in yourself and the universe and everything will turn out as it is supposed to.
© Stephen Haynes
Thursday, December 11, 2008
© Stephen Haynes
My 44 hour B-day run will take place Friday December 19 starting at 4:40 am and finish 44 hours later. It will start at Mission Peak Stanford av. trail head. We will start there and head to Sunol out to Del Valle 31 miles and turn around and head back. We will head to FJ mile 63 for hot soup and head back out to Sunol. I will stay on the Ohlone wilderness trail so if anyone wants to meet me you will end up heading into me somewhere out on the trail. I will be doing out and backs into Sunol back to Fremont.
I will write more details. I'm at the airport so my flight is leaving for Orange County. I will post more info. Just a heads up in case anyone wants to come out.
Tuesday, December 09, 2008
© Stephen Haynes
Busy morning took off from crossfit today ran 2 miles anddid ab work and squats. Got my hair done that was the most important thing today ;)
Gotta start getting my stuff together for this weekend. I leave Thursday to fly down south to Carl's place.
I need to write up my plans for my b-day run this week to. Mark your calenders for Dec. 19-20 I will start my 44 hour run at 4:30 and finish at 12:30 44 hours later.
Today is just one of those very busy days ;)
Monday, December 08, 2008
© Stephen Haynes
Team Workout-Crossfit 12-07-08
Complete four rounds for time of:
- 7 box jump ladders
- 7 medball clean ladders
- Run 200m
Team Catra and Steve 24:04
I had a blast working with Heather at the atalanta skirt booth sold tons. Happy to see many old friends and new ones. Me and this beautiful girl in the picture go way back like 16 years. This is Shari Keener she is an amazing Mom, runner and all around badass crossfit trainer. We have been emailing back and forth for the past two years but this was the first time we met face to face in 14 years. She looks amazing we both made it out of a very bad drug phase. We are very lucky to be healthy and in great shape. It was because of Shari and her x-husband I found my way into crossfit. Thanks Shari for inspiring all us woman to keep in shape.
She ran the Marathon and hopefully she kicked butt. I am working on bringing her over to the darkside to run an ultra.
I met Leslie back in July at the SF marathon expo. she was doing the half. CIM will be her first marathon I'm sure she did great. She is also a crossfitter too.
Michelle, Me and her hubby crap I forget his name..It will come to me. But they both ran the marathon hopefully they kicked booty. They are also crossfit badass's from Davis.
Complete five rounds for time of:
- 15 push jerk (M:95#/W:65#)
- 15 L pull-ups
- my time 14:41
- sub: for L-pull up Jumping pull-up with knees to elbows.
- 2 mile easy run
Saturday, December 06, 2008
Let balance be your watchword, for every win there is a loss and so it follows that every loss begets a win. Unforeseen changes and unexpected occurrences will ultimately be favourable. It is easy to say, and yet powerfully true, that when faced with a problem the best way through is to deal with it. Running away or avoiding problems only brings them back later on. The law of balance is an immutable universal law, so understand that the ebb and flow of life is an intrinsic part of our strength and character building.
© Stephen Haynes
No hands bridge in Auburn
American River canyon area
WST trail near Ball baring.
No Hands bridge.
I had a great run with Andy K. Who says you can't be friends with your X. We have both moved on and are great friends we had a blast running together on Friday. It was cold and crisp at the start of our 30 mile run. It got nice out once you were in the sun. There were very few people on the trails so we were alone most of the day.
We sorta got lost but I did pretty much know where I was going. We didn't have flashlights so we went back a different way just in case it got dark. I didn't want to make us go extra miles in the dark ;)
I downloaded the new version of Picasa on my laptop and am still having issues so pics. are not perfect. Gotta figure out a few more things so I can work the new program.
Worked at the CIM expo. today had a blast. I will post pics. later and a story about that tomorrow. Good luck tomorrow runners.
Thursday, December 04, 2008
© Stephen Haynes
Today we did "Micheal" at crossfit. I was pretty happy about my time. It's a tough workout, but all crossfit workouts are pretty much tough. I also ran a short 3 mile run.
I am doing a run with Andy Kumeda in Auburn starting from the Damn overlook at 8:30am planning on running 30-40 out to to Cool and part of the Cool course. so if you wanna join, shot me an email on my blog or email@example.com
I will be working the CIM expo. on Saturday so stop buy the atalanta booth to say hi and buy a cute skirt.
Good luck to all my ultrarunning friends running the marathon. Also good luck to Lisa Ohlson running her first marathon.
I will do a recovery WOD in my hotel tomorrow after my long run. And hopefully Carl will plan my WOD for Saturday. he will be in Oklahoma with BMack for a cert. have fun.
Tuesday, December 02, 2008
How much do you need to do today? Must you fill every moment to feel useful or productive? And how much of your life is directed by time? Answer these questions honestly.
My favorite tree. I always give it a hug and kiss.
Yesterday I was not directed by time I was going to start my run at 9am but instead I started at 10:30am. I ran 20 miles on the Ohlone trail into Sunol and back over Mission peak to Fremont. It was cool and a bit overcast. I got some sun heading into Sunol and when I came out the clouds were heading back. It was a beautiful fall day. It was the perfect day to think about life.
My favorite place to be alone in the wilderness
I saw the Lone Coyote on the way out and many cows and babies. I even say my Osprey Oscar who I haven't seen in months. Maybe he's back for the Winter.
I also saw a really skinny cow with a baby I took her picture and made a mental location of where she was so I could tell Ranger Neil and have him email the ranchers. Heading into Sunol I saw one of the ranchers and told him. He knew even before I showed him the picture. He said she has had medical problems for years but is still alive. He told me she was 17 years old which is like 90 years in people years. He said she has lived a long time and they are amazed that she lives another year. The good news is her baby is super healthy.
Cute outfit from Quad. Dipsea, Skirt & shirt.
Today I did a short 3 mile run my right arm is really sore for some reason. It's the arm that I broke years ago. I'm thinking I slept funny. Didn't go to crossfit it was all lifting so it would not be a good thing.
I think I will do a tabata workout before work.
I'm exciting about Friday going to do a run in Auburn with Andy. I love running on those trails.
I will be working CIM expo. Saturday so make sure to stop by and say hi.
Fremont Behind me, that's where I live.
"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."
Monday, December 01, 2008
The Crossfit Total"
Perform a max weight effort of:
- Back squat
- Shoulder press
You get three max weight attempts at each movement. You finish all three lifts before moving to the next exercise. Your score is the total of the max effort of each movement.
BS- 115,125(f), 120 SP- 58(f), 58, 63(f) DL- 155, 165, 170= 348 total!
The little Mister(Rocky) and me after a 2 mile run.
1) Lactic acid is the Spartan’s friend. The Spartan knows the value of anaerobic failure, and actively seeks it out. If he falls on his face, he waits only as long as necessary to move again before he continues.
2) The Spartan takes no breaks between exercises, unless it’s to shove a non-Spartan out of the way.
3) The Spartan runs. He does not use Stairmasters, or stationary bikes, or ellipticals. He runs.
4) When the Spartan cannot run, he walks. When he cannot walk, he crawls. When he cannot crawl, he has failed.
5) The Spartan hits big muscles, like the back, the pectorals, the quadriceps and the glutes. He knows this means he is building functional muscle that will assist in the destruction of his enemies and in the production of testosterone (of which the Spartan has more than the average man).
6) By contrast, the Spartan does not waste much time on small muscles. They will grow as the result of functional exercise that hits the big muscles (see above). For example, the bicep is only useful in that it assists with chin-ups, and scaling enemy fortifications. Anything else is vanity.
7) The Spartan abhors cables and machines. This is for two reasons. First, to activate stabilizer muscles, the Spartan must depend on himself to balance the weight, not a machine. Second - look up the adjective “spartan” in the dictionary: “strict and austere.” You should be able to do a Spartan workout in a FOB.
8 ) The Spartan fears only one thing: his workout. The enemy pales in comparison to his workout. If he doesn’t fear his workout, it isn’t hard enough.
9) Puking is acceptable. Quitting is not. If he gives up here, he gives up in battle. This is unacceptable.
10) So nature abhors a vacuum, so the Spartan loathes missing a workout. A Spartan can complete a workout in his grandma’s basement, a hotel room, or in a city park.
11) If the Spartan is not in pain during his workout, he is wrong.
12) The Spartan never cheats. He maintains proper technique throughout his training, because he knows that smooth is fast, and that he will be mocked mercilessly for, “girly pull-ups”.
13) The Spartan knows the value of the basics: the push-up, the pull-up, the chin-up, the sit-up, the squat, and the dead-lift. He also knows the importance of variety, and seeks out different techniques of the above.