Imagine that you are made of light, of spirit. There is nothing you need to do. There is nothing you need to be except what you really are. Remember what you are, and the dream of your Life will have no limits.

Today was rest day at crossfit one world so I decided to do WOD/Run. The weather was foggy and cool. My heart was pumping running up the peak. I was focusing on making it to the fire road turn in less then 30 min. Made it in 24. I was sweating and breathing hard but it felt good to push hard. Most days when running I like to just run and not run hard but today I wanted to work.I decided to run one mile then do a crossfit exercise each mile. The first mile was 50 squats mile 2 was 40 push-ups mile 3 30 walking lunges, mile 4 20 handstand push-ups, and mile 5 was 10 burpees. I learned it sucks to have to stop and do your exercise no mater where you are on the trail. The push ups were in mud, my knees got muddy because when I rested, I rested on my knees.I didnt want to lay in the mud. My lunges were done going down hill that sucked.

I still had fun.

Click on the pic. to see full veiw.

WOD TODAY

"CATRA'S CHAOS"

run 1 mile 50 squats

run 1 mile 40 push ups

run 1 mile 30 walking lunges

run 1 mile 20 handstand push ups

run 1 mile 10 burpees

time: 1 hr 14 min.

You can never be what you are not. You can only be you, and that's it. And you are you right now, and it's effortless.
Today I got my hair colored by my BFF. I also colored her hair. It's fun to be a girlie girl sometimes.
I haven't seen Julia since before xmas. I was happy to hang with her. She's got a new boyfriend and really seems happy. I get to run with her Sunday so that makes me happy.

WOD 1/6/2009

Complete the following for time:

• 21 hang power cleans (M:135#/W:95#)
• Row 500m
• 15 hang power cleans
• Row 500m
• 9 hang power cleans

If the rower is unavailable, run 400m instead.

This can get heavy quick. Make sure your coach shows you how to use the hook grip.

I didn't do this workout took a rest day.

MAY YOUR SEARCH THROUGH NATURE
BRING YOU TO YOURSELF...
I saw this sign near Chantry Flats. I never noticed while running AC 100 6 times.
I ran with Andy Kumeda on Saturday. We started at Baily Canyon and up to Jones Peak we ran into Hope from Crossfit monrovia and a few bootcampers she was training with. We next headed Hastings peak. We then popped out onto the Mt. Wilson toll rod and heading along the AC 100 course. We got to the top of Wilson where it was windy and cold. There was a little bit of snow.
We had an awesome time running. He took me on some trail I had never run on and ones I only run in the dark during AC 100. We took the Studavaunt trail sp? To the Church camp there we met the caretaker Chris who has lived there with his wife 17 years. I though what a cool gig. They hike out ever other week to go to their other home in Wrightwood. He knows all the runners since everyone stops there to get water. It's a 5 mile hike out for them. The mules carry their supplies up. I would give anything to live there.
We had so much fun but we both forgot flashlights again!!! So we had to run the road back to Andy's instead of the trail. I really love those mountains and will make it a point to train there when I am in SoCal. Thanks Andy for the 8 hours of fun now it's time to start getting ready for HURT 100.

WOD 1/5/2009

"Daisy"

Complete 3 rounds for time of:

• Run 400m with weight
• 25 Squats with weight
• 25 Push-ups with weight
• 25 Walking Lunge Steps with weight
• 25 Sit-ups with weight

Guys: 45# plate Girls: 25# plate

Part of what makes this workout challenging is manipulating the weight while performing the run and the exercises. Use a plate, not a dumbbell.

I RX'd this workout in 23:19 it was tough!!!

2008 was great but 2009 I will have a wonderful time!!!
I was happy with my goals this past year I ran 4,324 miles. I ran 20 ultras. I ran 10 100 mile races. I felt I become much stronger with my crossfit workouts. I trained hard but I did not over train.


I plan on once again running at least 10 100 mile trail races. Hopefully run a 72 hour run at least 1 24 hour run and 20 other ultras.
One of my main goals is to get back out on the PCT and finish where I left off in Sisters Oregon and finish that last 700 miles. I will head out with Crazy Chris in July. We plan on going fast and light. I wanna see that last section. Hopefully 2010 or 11 I will be able to go for the womans record again. But for now I will settle on being a PCT hiker for a little bit again.
I have a few other plans in my head but will keep them to myself for now.
I wish everyone the best year yet in 09.

WOD 1/4/2009

Complete the following for time:

21/15/9 reps then Run 800m then 9/15/21 reps of

• Front squat
• Push jerk
• I did it with 35# time:15.15
  

Yesterday - Today - Tomorrow

Yesterday is but a dream, tomorrow is only a vision. But today, well lived, makes every yesterday a dream of happiness, and every tomorrow a vision of hope. Look well, therefore, to this day, for it is life, the very life of life. Live Live Love Life!

HAPPY NEW YEAR TO ALL OF YOU. I HOPE ALL YOUR DREAMS COME TRUE.

New Years Day Wod:
Team work!
1 mile run with 24# kettlebell
300 push-ups
300 squats
300 abmat-sit-ups
1 mile run

Time:40:12

All roads lead to Rome! Or in other words all paths lead to the same place. But before those paths lead us to anywhere we have to stop thinking about it and get on with it. This is a time of action and movement. Don’t worry if you make a mistake, we’re not perfect. If you realise you’ve made a mistake then make another choice and get back to the right path. Revamp objectives and approach life from another perspective.
© 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.

Take all opportunities to break old habits and old patterns as this is a time of rebirth and re-invention. Sometimes patterns are hard to change so perhaps the easier way to is to discard them altogether. Certainly there will be mini-endings and beginnings around this time, so don’t hold onto the past, allow new situations to be drawn to you and to flourish. Evolution, like the passage of time, is not within our control. So go with the flow and allow yourself to be guided.
© Stephen Haynes


WOD 12/29/2008

"Heavy Randy"

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.

Happy is the one who attends to the needy.
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
15 Squats
10 Burpees
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

Recovery isn't a goal, but a process.
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 squats
25 push ups
25 sit-ups
25 kettle bell swings
time: 21:07
Todays Wod for time as fast as you can:
4.25 mile run on Mission peak 1000ft of climb
Catra 48:04
Carl 45:01

44 IS THE NEW 20..SO I'M TOLD.


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.

Carl and Catra after the Fabulous 44 crossfit WOD

Me looking hot at 44 ;)

The best birthdays of all are those that haven't arrived yet.

Speak or act with negativity, and pain follows. Speak or act with a pure heart, and happiness follows.

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.
Beautiful Sunol
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.

Crossfit WOD
500 abmat sit-ups for time
7:05

Love is like a deep pool that never dries up.
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 squats
50 abmat sit-ups
6:15

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.

We started my Birthday run at 5:30am, I met Joe at the parking lot of Mission Peak. Mylinh was suppose to join us but she got off from work at 2:30am, and decided to sleep instead of slogging through the mud. Carl was there to crew for us as we headed to Sunol. Climbing up Mission Peak was slow, cold and wet. I fell several times, which really aggrivated my Hamstring and neck that were already sore from the previous week. I went to the Chiropractor on Thursday and he got my neck back in place, he said my Levator Scapluae was really inflammed. Falling 4 times in a few hours did not help those muscles to relax at all.

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

Birthday start time has changed from 5 to 5:30am..So if anyone is coming out to Sunol or Del Valle ad 30 min. to those times.

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.
catrarunner@yahoo.com
"We judge ourselves by what we feel capable of doing, while others judge us by what we have already done."

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
WOD not for time:
100 squats
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.

“A friend is someone who, upon seeing another friend in immense pain, would rather be the one experiencing the pain than to have to watch their friend suffer.”
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

Now is a time of commitment. Decide upon your direction or goal and begin the journey towards it. Take time to recognise the patterns that have sabotaged you in the past and eliminate them from your future. Change must take place in the inner you before change can take place in the real world. Let balance be your watchword and if you need help then it will appear.
© 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.

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
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 ;)

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

Team Workout-Crossfit 12-07-08

Complete four rounds for time of:

• 7 box jump ladders
• 7 medball clean ladders
• Run 200m

What's a ladder? One person does a rep, then the next person does a rep, then the next persondoes a rep, etc. After everyone has done one, the first person then does two reps. Go all the way to seven reps. Fun stuff!

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
  

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.