Nugent Coaching Systems

Archive for January, 2009

WOD – Mon Jan 12

January 12th, 2009

Warm-up: run to the track 2 miles

Track day – Repeat 4 times:

400 yards – sprint
40 - TRX Low rows (feet directly below anchor point)
40 – 18-inch box jumps (relative height of bleacher seats)

Cool-down: jog walk back 2 miles

Posted in General Training | Comments (1)

WOD – Saturday – Run 02:09 pm

January 10th, 2009

Jack (30lbs) and WIKE stroller, up to the Vasona Playground and back. Good feeling run. Not too sore from the 140 burpees from yesterday – ok maybe a little.

It was also surprisingly crowded. Mile 4 I had to stop for walkers and bikes passing each other a couple times.

Activity

Route:	–	Elev. Avg:	265 ft
Location:	Campbell, CA,	Elev. Gain:	+4 ft
Date:	01/10/09	Up/Downhill:	[+200/-196]
Time:	03:13 PM	Difficulty:	2.3 / 5.0

Weather:	Sunny
	62 F temp; 38% humidity
	62 F heat index; winds WNW 2 mph

Performance

Distance:	6.71 miles
Time:	1:00:42
Speed:	6.6 mph
Pace:	9′ 03 /mi
Calories:	898

Elevation (ft)

Pace (min/mile)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	9′ 11	+0′ 08	6.5	-0.1	+3 ft
2	8′ 05	-0′ 58	7.4	+0.8	+33 ft
3	8′ 56	-0′ 07	6.7	+0.1	+39 ft
4	8′ 35	-0′ 28	7.0	+0.4	-7 ft
5	8′ 46	-0′ 17	6.8	+0.2	-43 ft
6	9′ 33	+0′ 30	6.3	-0.3	-23 ft
end	10′ 40	+1′ 37	5.6	-1.0	0 ft
Versus average of 9′ 03 min/mile

Posted from bimactive.com

Posted in General Training | Comments (0)

WOD – Friday Jan 9

January 9th, 2009

Crossfit One World workout: 100 pull-ups for time

pull-ups

100 pull-ups.

Everytime you have to get off the bars you have to do 10 burpees.

Record time and number of burpees in comments, or post to the Crossfit One World site.

40 minutes for me. 140 burpees. Holy crap I am going to be SORE!!

Tags: CrossFit, Pull-ups, WOD
Posted in Crossfit Style, Fitness, General Training | Comments (0)

UFC Fighter Using TRX

January 8th, 2009

Quote from Brandon Vera:

I LOVE tellin people I don’t use weights… I use TRX!

Posted in General Training | Comments (0)

Cycle 08:35 am

January 8th, 2009

Activity

Route:	–	Elev. Avg:	224 ft
Location:	Campbell, CA,	Elev. Gain:	-177 ft
Date:	01/08/09	Up/Downhill:	[+206/-383]
Time:	09:33 AM	Difficulty:	2.8 / 5.0

Weather:	Haze
	48 F temp; 82% humidity
	48 F heat index; winds CALM calm mph

Performance

Distance:	13.87 miles
Time:	0:47:40
Speed:	17.5 mph
Pace:	3' 26 /mi
Calories:	694

Map

Elevation (ft)

Speed (mph)

Splits

Mile	Pace (min/mile)		Speed (mph)		Elevation Gain
Mile	actual	+/- avg	actual	+/- avg	Elevation Gain
1	3' 51	+0' 25	15.6	-1.9	+7 ft
2	3' 40	+0' 14	16.3	-1.2	+36 ft
3	3' 31	+0' 05	17.0	-0.5	+20 ft
4	3' 26	+0' 00	17.4	-0.1	-16 ft
5	3' 10	-0' 15	18.9	+1.4	-20 ft
6	3' 16	-0' 09	18.3	+0.8	-29 ft
7	3' 52	+0' 26	15.5	-2.0	-6 ft
8	5' 29	+2' 03	10.9	-6.6	+43 ft
9	3' 12	-0' 13	18.7	+1.2	-33 ft
10	3' 20	-0' 05	18.0	+0.5	-29 ft
11	3' 03	-0' 22	19.6	+2.1	-32 ft
12	2' 49	-0' 36	21.3	+3.8	-49 ft
13	2' 49	-0' 36	21.3	+3.8	-39 ft
end	3' 24	-0' 01	17.6	+0.1	-26 ft
Versus average of 17.5 mph