Working on that perfect squat..I'm getting there...
This was done during my wod yesterday

The Air Squat is one of the most important exercises in CrossFit programming. Without building a solid foundation with an excellent air squat, the rest of the exercises you perform will suffer.

As Coach Glassman mentions - how can you expect to overhead squat before your air squat is developed? And how can you expect to snatch without a great overhead squat?

Ok, so you think you have a great air squat…now what?

Keep working on it. Everyone - yes everyone - needs to continue working on their air squats, as it is a skill that takes years to master. It requires diligence in order to maintain good flexibility and hip/shoulder health.

Even if you think you have a solid air squat, go stand up against a wall with your toes and chest pressed up against the wall and slowly lower yourself into a deep squat position (without falling backwards).

Here are 23 ways to improve your air squat - taken from the CrossFit Journal: Squat Clinic. Read these 23 points and next time you are in class - we want you to see you fighting to get into that perfect air squat position. Lazy squatters will be prosecuted.

1. Start with the feet about shoulder width apart and slightly toed out.

2. Keep your head up looking slightly above parallel.

3. Don’t look down at all; ground is in peripheral vision only.

4. Accentuate the normal arch of the lumbar curve and then pull the excess arch out with the abs.

5. Keep the midsection very tight.

6. Send your butt back and down.

7. Your knees track over the line of the foot.

8. Don’t let the knees roll inside the foot.

9. Keep as much pressure on the heels as possible.

10. Stay off of the balls of the feet.

11. Delay the knees forward travel as much as possible.

12. Lift your arms out and up as you descend.

13. Keep your torso elongated.

14. Send hands as far away from your butt as possible.

15. In profile, the ear does not move forward during the squat, it travels

16. Don’t let the squat just sink, but pull yourself down with your hip flexors.

17. Don’t let the lumbar curve surrender as you settle in to the bottom.

18. Stop when the fold of the hip is below the knee – break parallel with the thigh.

19. Squeeze glutes and hamstrings and rise without any leaning forward or shifting of balance.

20. Return on the exact same path as you descended.

21. Use every bit of musculature you can; there is no part of the body uninvolved.

22. On rising, without moving the feet, exert pressure to the outside of your feet as though you were trying to separate the ground beneath you.

23. At the top of the stroke stand as tall as you possibly can.

Credit to The CrossFit Journal: Squat Clinic

wod 1-28-09
4 rounds of:
400 meter run
50 squats
50-abmat sit-ups
time:16:01

RUNNING STRONG..YOU CAN SEE ALL THE WAY TO SAN FRANCISCO TODAY..


WOD 1-27-09
run5 miles and every mile do squats 50-40-30-20-10
1m 50 squats
1m-40 squats
1m-30 squats
1m 20 squats
1m 10 squats.
time ::80 min.

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

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
Day #2 of the Master cleanse. I woke up really tired this morning. My eyes and nose are really running . this morning..Just part of the cleanse..Hopefully all goes well today. I did crossfit today but my body is sore from yesterdays wod and Saturdays run.
WOD 1-26-09

1 round for time:
50 kettlebell swings 25#
50 squats with 30#
300 abmat sit-ups

time:7:01

It's that time of year again...Time for me to do the Master cleanse.
My cleanse will start today and continue for at least 10 days. Time to get my body and mind clean. The cleanse should be done for at least 10 days.
Google master cleanse to learn more, or you can by the book for $ 6.50 at any Whole Foods. The book is Called the Master Cleanser by Stanley Burroughs.


WOD 1/25/2009

Complete 21-15-9-15-21 reps for time of:

• Jumping squat with barbell (6" jump)
• Push-ups

Time: 10:49. I did the J squats with a 21# barbell

Ran 3 miles after..

Fun times at the Fremont Fat ass 50k
go to http://fremontfatass50k.blogspot.com to read the full report of all the fun.
Thanks to all who showed up. It was an awesome day.
Catra 1st place woman at the FFA 50k. I ran 9 mi. faster than last year. Not bad a week after running 80 miles at HURT
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
http://fremontfatass50k.blogspot.com/

Don't forget tomorrow is the Fremont Fat ass 50k.
go to http://fremontfatass50k.blogspot.com for details see you there.
More images from HURT 100 take by carl Borg.
I have been been a little depressed since HURT 100. I often get depressed after a hundred but it's different this time. I guess because I didn't finish what I set out to do. I know I'm hard on myself and I will be fine.
As long as I continue to train I will be fine. My next big race is Coyote two moons 100 miler in March. So I will continue training hard and smart.
I'm excited about the FFA 50k should be fun.
I ran today and had just a little pain in my knee we will see ho wi t goes tomorrow.



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

Crossfit WOD
Tabatas
squats-20
abs- 20
push-ups- 13

a tabata is 20 seconds of work with 10 seconds of rest for 8 rounds you score your lowest rep

PROSPERITY......................

Prosperity is not in what you have attained, but rather in what you give away...for it is only when you become empty that you can be filled with something greater.
This is a picture of Evan from Alaska he ran his first 100 mile race at HURT in under 29 hours. Keep an eye on him cause he's fast ;) He will be running running Diablo 50 miler, and I think he will finish up in the top 5 there.
And yes ladies he's single...Looking forward to training with you Evan.
The one thing I learned at HURT was Crossfit has made me stronger and recover faster. The day after HURT, running 80 miles I felt no different then when I run 20 miles on Mission Peak. The only issue was the IT band still sore. I will get a massage today. I will be going for a few weeks to have David Ledesma get this taken care of. I knew going into to HURT it was tight and has a lot of scar tissue. So now I will work on getting it all out.

Ok ,today I finally canceled my 24 hour membership boy that was a nightmare was on the phone an hour. I haven't been there in 2 years. I aslo canceled my earthlink account and a phone line I don't use. That was $65 dollars I was throwing away a month. And trust me I don't have money to throw away.
Feels good to be free of things I don't need. And yeah the extra money can go to race's.

Crossfit WOD

5 rounds- 10 abmat sit-ups-10 push ups- 10 kettlebell swings-10 squats. time: 5:40

Ask for guidance in seeing the truth concealed in your personal challenges.
Bless your difficulties and ask to see their hidden guidance. Have the courage to accept what you discover and to initiate whatever action your healing requires.

HURT 100 #9
as most of you know I made it 80 miles. I left for my last loop with Carl pacing. I started the steep climb up Hogs back but could know longer bend my right leg. My IT band locked up. I knew since I couldn't walk there was no way I could run.

David Goggins and me at the prerace briefing.

I sat down on a rock and had a melt down. I was feeling super sorry for myself. Thinking how could this happen to me I was doing great. When I made the long climb out of Jackass ginger aid station I started having problems. I thought it would go away but it only got worse.
I made the right choice, I think. The only reason I left for the 5th loop is because I felt like I was letting Carl down, by not giving him a chance to see the course and pace me. He helped me make the right choice.
I am happy that they give credit for completing the 100k. This year they made it harder if you wanted 100k credit you had to go 67 miles.
I will be back next year for the 10th time. And I will finish the 100 miler...

Flat section of the course

Roots, Roots and more roots.

This is one of the main reason I do the race. It is beautiful.

Today at the beach in lots of pain but being happy I am healthy enough to run.

ALOHA......I'm in Hawaii, having fun!!!

My main plan today was to get to the Byodo-in Temple it's in a place called Valley of the Gods. I wanted to ring the the five foot high, three tone brass , called bon-sho(sacred bell). I went there to say a prayer and ask for my safe journey during HURT 100.

I felt so positive after visiting the Temple. I have only visited it once before. That was in 96 before the Honolulu marathon. I was happy to show carl this beautiful place.



I am feeling ready and strong and plan on staying positive the whole race. I hope that all of you will be sending me positive vibes during the run.

I will think of all of you and draw on all your energy during the race.

Yestersday I did my last crossfit WOD. it was a good one

Yesterday's wod

4 rounds for time of:

40-30-20

dumbell dead lift 25#

Push press #30

push ups

Lunges

time:16:05

I also did a tabata treadmill workout.

Be awake Love yourself and be awake -today, tomorrow, always. First establish yourself in the way,then teach others,and so defeat sorrow.To straighten the crooked you must first do a harder thing -straighten yourself. You are the only master. Who else? Subdue yourself, and discover your master.

Who inspires you and why?????
This beautiful woman is Steph Davis Famous big wall climber. She has an amazing resume. I met her back in 2003 in Yosemite Valley. Not only is she beautiful on the outside and inside, she is BADASS!!! I secretly want to be like her when I grow up. She is truly a woman I respect and look up to.
She has a book out that I will order soon. She lives a very exciting life.
She lives like me, Life to the fullest.
She is not only an amazing climber, she is now doing lots of base jumping.

Here is a link to a cool article about her enjoy. http://pimpinandcrimpin.com/2008/12/12/steph-davis-the-interview
Steph I hope to see you in the Valley this Spring keep on doing what your doing, you are an inspiration to many woman. You are my hero!!!

WOD 1/13/2009

Complete five rounds for time of:

• Run 400m
• Row 500m

You may run first or row first...it doesn't matter because it kicks your ass either way!

My time 24:33

FREMONT FAT ASS 50k January 24th 8am go to http://fremontfatass50k.blogspot.com
for all the details.

DESTINY.................
You can look....and you will find it. You can not look....and you will find it. That which is yours will surely come to you.


WOD 1/12/2009

Complete three rounds for time of:

• 10 Thrusters (M:135#/W:95#)
• 15 D-ball slams (M:20#/W:12#)

I went light 35# Thrusters and 12# d-ball

time: 3:49

Things are not always what they appear, so examine everything carefully. What looks very positive could be negative and what looks negative could in fact be positive. The universe is a strange place and so things don’t always have to go according to your plan to actually be beneficial. This is a time to rely upon the Self, so examine and let go of support systems that no longer serve you.
© Stephen Haynes
Today I did an easy 3 miles. I started packing that always takes me a couple days ;) Don't wanna forget anything. I look forward to this trip. I will be staying with my niece Tiffany again on the North Shore she lives in Wahiawa.
I'm excited because

Forgiveness.....Forgive yourself and everyone around you. When you judge others. You are the one who feels pain. Through forgiveness. All pain disappears.
Today was my last long run of 20 miles. I leave for Hawaii on Wed. I am really looking forward to running HURT 100 for the 9th year in a row.
I was having some hamstring and IT band issues but went to see my massage therapist David Ledesma. He worked on me yesterday. Today when I ran I had no issues.
I had a blast today, I ran with Mike, Chris and Ben. Saw Linda coming out of Sunol and Julia ran out to us, and turned around when she saw us and rran back to Fremont. We saw Mylinh & Joe as well. Everyone is training for something right now.
It is now time for me to rest so I can do well at HURT. I will run Mon. and Tuesday short. I will do crossfit Sun., Mon and Tuesday. That's it ;)
Click on to veiw colloge
Mike came with me, to the cemetary where my parents are buried . I brought flowers and said a prayer. I miss them everyday.

If you do your best in the search for personal freedom, in the search for self-love, you will discover that it's just a matter of time before you find what you are looking for.
Today I did a 20 miler from Mission Peak on the Ohlone trail into Sunol and back it was crazy windy.
I started with Sara, Jolynn and Boomer. Jolynn & Boomer did a shorter loop since she wasn't feeling well. Sara was going to just go to the top and head down 8 mile run. We started up the peak it was dangerously windy so bypassed it on the way out.
I ran with her to the Junction to the Peak trail then headed back and down into Sunol.
I had the whole trail to myself which is always a treat. I was just planning my trip for Hawaii in my head.
On the way back I went up the peak and it was pretty dicey . Thought I was going to get blown off. I was really fighting to keep my balance. I saw a guy coming from the other direction and he got knocked over twice by the wind.
I was happy to be heading down.
I decided to hit up the 5:15 crossfit class since one of my favorite coaches was teaching, Bradass he is an awesome athlete and coach.
click to view
Here is todays work out.


WOD 1/9/2009

Perform 100 pull-ups for time. The catch: Every time you let go of the bar, you must do 10 burpees. Post time and number of burpees to comments.

If you cannot do a pull-up, do 150 jumping pull-ups broken up in 6 rounds of 25 jumping pull-ups and 10 burpees. I did the jumping pull-ups/burpees
time:16:43

To love life is to enjoy every manifestation of life, and it is effortless. It is as easy as inhaling and exhaling. To breath is the greatest need of the human body, and the air is the greatest gift.
So today the wod at one world was 200 m run 4 x's. I decided since I was running anyway not to do that WOD. I was heading out the door this morning when Rocky my dog bolted out the door and stood near my SUV. I thought, he's telling me he wants to go. So I thought why not, I can use him as part of my WOD too. Click on the picture to view.

We arrived at Mission peak trailhead where I saw my favorite ranger Neil. Chatted with him then headed up the trail with Rocky. I thought we'd do 10 min. run and a workout similar to yesterday. 50-40-30-20-10 (3 mile run)
Notice Rocky in the background? I would just sprint ahead and he would catch up during my exercise.

Todays WOD:
"Rocky"
run 10 min. 50 squats with Rocky
run 10 min. 4.0 minute walk carying Rocky
run 10 min. 30 push-ups
run 10 min. 20 lunges carrying Rocky
run. 10 min. 10 burpess
Time:58 min.
total run 3 miles

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