Nugent Coaching Systems

Overcast runner, originally uploaded by Michael J Ross.

Get out there.

800′s for you! Find a track, warm-up.

9×800′s keep a constant pace throughout.

First set of three 800′s 70% race pace
Second set of three 800′s 80% race pace
Last set of three 800′s: 105% of race pace

Think Consistency of Effort!

CROSSFIT CENTRAL MANCHESTER, originally uploaded by Crossfit Central Manchester.

It’s a strength day. That means do something hard, low reps, high weight, safely. Go slow, recover, build strength when you’re fresh, do NOT go to failure.

Ideas:
1-1-1-1-1-1-1
– Handstand push-up (if you’re like me and can barely do them)
– Deadlift 1 rep max
– Shoulder Press
– Back Squat

Remember to warm-up!

Image-29A58C5C6FFC11DC, originally uploaded by Athletes for a Cure.

Fight Gone Bad – yep, this is how it feels afterward. How bad could 17 minutes get?

Check out http://www.fgb4.org/2009/05/25/how-it-works/

Rest and rebuild.  This is when you get faster!

Check out the CrossFit main site WOD: cleans are great power generating moves. When combined with a push jerk even better, and when put together in an increasingly faster ladder sequence, you have a great power workout.

Think wattage.  Think high power output.  Doesn’t have to be high weight, but it needs to be a concentrated effort.   Refer to this to help:

Workout Power Calculator

Think wattage.

Example:

It takes you 5 minutes to do 50 thrusters with 25lb dumdbells(50 lbs total).  If you’re as tall and as heavy as I am, you just produced 5.8 watts of energy.

What if you dropped the weight to 20lb dumbbells (40 lbs total) and it takes you 4 minutes to do the same number of thrusters?  You actually produced more more wattage.  6.6 watts!

Think wattage, think fast and light for power workouts.  This doesn’t mean you shouldn’t shoot for heavier.  Progress with the weights as you would with the distance workouts.