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September 2011

August 2011

WOD Aug. 30 Newbie Revisited

Today we revised our newbie workout which consists of: CFST Logo

2 rounds of

  • 10 pull-ups
  • 15 push-ups
  • 20 sit-ups
  • 30 squats

then 800 Meter Run

2 rounds of

  • 10 pull-ups
  • 15 push-ups
  • 20 sit-ups
  • 30 squats

800 Meter run

The first time I did it the newbie workout, I completed it in 5:50. Today 4:26min.

The second half of the workout (800 meters and another round of newbie and 800 meters) took me 11:40min. I did jumping pull ups. The stinking push ups killed me the 4th time around, had to break them up into sets of 5...blah, I am a wimp.

AWESOMENESS! I felt strong, despite my sore legs.

Aug. 29th WOD

5 Rounds for Time CFST

8 Front Squats (45 #)
8 Pull-ups
8 Kettlebell Swings (30 #)
8 Burpees

Time: 11:11

Legs were tired from the half marathon this weekend but I really wanted to go and visit the box as I missed it all last week.

The Pink Series 10K, Report

Pink10K 007 I love when I can run for a cause and this race allowed me to do just that! The proceeds benefit UCREW (Utah Cancer Resource and Education for Women). It was the first all-women's 10K in Logan and we had a great showing for the first time, over 120 women came to support the cause.

The day started perfect for a race, low temperature and we even had a little bit of wind to push us through the first mile. A sea of pink welcomed me as I arrived to the starting line with only 10 minutes to spare, hubby decided to drop me off at the starting line rather than me loading the bus one hour before. I love that man! I was able to sleep in an extra half hour :).

  As the race started, the sea of pink started dispersing here and there Pink10K 088but on this day you could see pink every few minutes out on the road. It was a beautiful sight!

The volunteers were amazing too! They were cheerful and full of energy as we passed and they just screamed and supported us all along the way. Yes, even our male volunteers were tough enough to wear pink in support of our cause! LOOOVE it!

My family rode along the course snapping pictures and cheering me on. I took off a little too fast at the beginning but gave it my all during the entire course. I went with a goal time of 45 minutes and according to my Garmin, I came in at 45:03--close enough to make me super stoked! And fast enough to place me 3rd overall! First time ever that I place in the overall standings.

I loved the race so much that I registered for the next Pink Series event--the Half Marathon. I probably won't have much in the tank to run it as it is just a week after St. George Marathon but I am doing it for a greater cause than just me.

OPink10K 041fficial time: 45:28 (Garmin 45:03)

Place: 3rd Overall


Aug. 15th WOD

Looking forward to the postings of next day's WOD...a bit addicted? perhaps! I needed to squeeze CFST in my session of CrossFit before going to work. I was waiting for hubby to get home from work so we could both go and and get it done. I was lucky that it had some running in the WOD as I knew that I could get it done a little faster.


800 Meter Run
30 Back Squats 35
800 Meter Run
25 Front Squats 35
800 Meter Run
20 Overhead Squats 15

I was a bit disappointed with myself when I got home as I realized that at the gym, I can squat 95lbs (when the bar is on the machine and I just go under it to position it under my shoulders). I will most definitely bump up to the 65# bar next time we do this work out, except for the OverHead Squats--those suckers are hard and make my back hurt if I forget to lock in the core.

Aug. 12: W.O.D

'Nicole' CFST
As many pull-ups in 20 minutes possible as follows:

  • 400 Meter Run
  • Max Effort of Pull-ups
  • Every Time you drop from Pull-ups you have to run 400 Meters

Ended up with 65 pull ups and ran 1.5 miles. Seriously, I was looking forward to the rest the run was giving me from being on that bar. At the end, I had to go and run 1/2 mile more to make it an even 2 miles.

My hubby has joined CrossFit SouthTown with me and now we are working out together. I love his support :). I am hoping to take some "Before" pics and see what changes I see in my body from crossfitting...let's see if I can muster the guts to take these "before" pics.

CrossFit Adventure...

August 11

8 rounds
20 seconds of work
10 seconds of rest
as many reps as possible

Burpees7, 6, 6, 6, 6, 6, 6, 6
Box Jumps, 7, 8,8,8, 8, 9, 8, 7
push-press lbs: 11, 12, 12, 17, 17, 18, 16, 17
jumping back squats lbs: 11, 12, 12, 12, 12, 14, 13, 15

370 total

Spudman 2011

Spudman Logo When it comes to fun, there is only one thing that comes to mind--Spudman Tri! I love it. It is one of those triathlons where I meet a ton of people whom I admire and inspire me. I love seeing them each year as they come together and do this race just for fun. I love their camadeire, their support, their charismatic personalities and most of all, I love that I can be a part of this great event.

This year, I decided to go in the Elite wave, not because I am "Elite" but because some of my friends told me I would enjoy the experience even more. They were right, partly, I loved the less crowded swim portion. It was quite pleasant to swim in the open water without too much of splashing around me, I actually moved away from all the other swimmers just so that I could have a nice comfortable swim. At one point, I spotted something orange and I thought it was the end of the swim so I started swimming towards it, only to find out that it was a kayak with orange paddles, hahaha! It wasn't much of a delay though, I was back on track soon enough and feeling quite happy with the swim.

Finished the swim in: 17:49.35

The bike was a different story all together. I knew I was going into the race with only 3 previous Spudman2011 036 bike rides on me this season (each one of them a previous race), so I knew I wasn't going to be stellar! But, going in the Elite wave meant that I was up front and I wasn't prepared for what that meant in the cycling portion of the Tri. Peloton after peloton of riders passing me and making me quiver on my bike was not part of the plan. A few times, I thought I was going to pee from the scares they gave me, yelling on the left on the right, on the left, on the right. Seriously, I thought I was competing in Tour de France and I was the bread lady on her cruiser bike! Those elite people can definitely bike! Don't get me wrong, I am not a complete moron on the bike but my 18-19mph did't compare to their 25+mph speeds.  Around mile 18, I told myself that I hated my fat butt (which I don't have) for not training on the bike a bit more. At this point, I found a friend, another girl cyclist that had started in the Elite wave too and was feeling a bit left out. We rode a couple of miles together and that made me feel a bit better. Misery loves company...right?!? After awhile, she took off and I stayed behind. I was doing my best on the beast, spinning as well as I could and trying my best.

Finished the bike portion in 1:22:44

Soon enough, I got to the running leg and I was much too glad to get rid of the bike. At one point in my life, I was really happy with my bike and the great times we had, but since I learn to run, the bike and I don't do very well. I much rather be on my feet and run that sit on the saddle and spin. I feel like I have more control when I am on my feet. Sure enough, I felt confident while on the run, I got out of transition and soon enough I was passing people. I felt great. I knew I could run and I knew I had enough in the tank to get me to the end. The miles flew by and next thing I knew I was at mile 4, at this point something weird happen and I started having some heart palpitations/cramps on my upper chest. I slowed down a bit and concentrated on my breathing, and tried to analyze the pain. I breathed in and out slowly as I continued running, it passed after a few minutes and I picked up the pace again. I love the ending on this race, it is a little grassy downhill where you can sprint to the end and catch those in front of you...always love to give my all to the very end.

Run: 48:30

Total time: 2:34.05, about 30 seconds slower than last year...yah, I know, I am a slacker.

The race was phenomenal! I love it and I am looking forward to participating again next year. I actually came home with just one wish--one day, I hope to bring home a little Spud of my own :).

Spudman2011 078