Nugent Coaching Systems

This is one WOD that has had me coming back for more:

12:17 !!

Today’s morning WOD involved a 20kg Kettlebell and my re-entry into the ETK ROP, or “Enter the Kettlebell, Right of Passage” protocol.

Overhead pressing is one of those areas where I am decidedly weaker in and one that I want to develop. These kettlebell workouts are not necessarily part of the AdventureFitTraining.com workouts, nor are they directly related to any goal in support of adventure racing, but I do like them and whose to say that my racing performances won’t benefit from it?

Here’s the first Friday WOD:

3 Ladders:

• 1 rep right, 1 rep left
• 2 reps right, 2 reps left
• 3 reps right, 3 reps left

The notation I usually see for these kinds of rep schemes looks something like this:

3 x (1, 2, 3)

So if you see this in the future (I’ll try to remember to back link it) remember the above bulleted explanation.

More info on ETK can be found here:

Enter the Kettlebell!

I highly recommend this text if you are considering kettlebells as a training option.

This last Sunday I did it.

Stats

Proved to myself that I could slog it out for 30 miles.  While it wasn’t exactly running the entire time, it was however forward progress in a consistent direction.

Training mileage has been at a record low.  Honestly, maybe 10 to 12 miles a week, tops.  Most of my training has been centered around concepts borrowed from CrossFitEndurance (CFE).  I would call it CFE except for the fact that even with that I am not as consistent as I should be.  I cherry pick what I feel are suitable endurance-friendly strength and metabolic conditioning workouts from CrossFit and RKC kettlebell training.

Strength is important to me, partly as a hobby and that I like setting PR’s, but also because I recognize the value strength plays in endurance events, particularly events like adventure racing.  You never know when you need to portage a boat full of gear across what you thought was just one sand dune, which later turned into 20 sand dunes.

So this weekend my wife Darcy said, “You need to get ready for the American River 50, you at least need to do a marathon! ”

So I did.  She and the kids went to church, and I put on my Merrels.

Couple lessons learned:

• Feet swell around mile 23.  I will need a pair of shoes larger than my current size.
• Run-walk pattern will happen, either I embrace it, or succumb to the inevitable
• I can subsist on peanuts  oranges and jerky for “event food”
• I love running

Seriously, I can see why people would get hooked on this.  Already I am looking forward to the next time I can ‘Go Long’.

Happy Training!

-Brandon

WOD: Wagon Run!

Results:

Compare to: 17SEP2009:

Inside thinking about going out?  Not going out?

Grab your heaviest bell and do the following:

2 rounds:

• 20 swings
• 1:00 rest
• 20 Sumo deadlift high-pulls
• 1:00 rest
• 20 Bottom-up front squats

Have fun!