Nugent Coaching Systems

After spending a little time re-arranging gear in my garage, I realized there’s a GHD opportunity being missed.

This little shift in equipment just saved me at least $600. I was seriously contemplating the purchase of one. Now my wife can rest easy

Thursday night was all about the kettlebell.

Motivation Required - and a Distinct Disregard for Sloth

Use double kettlebells for the required fun.  Even if they aren’t equal sizes (and you should try it even if you do have equal weights) use doubles and focus on quality reps, but keep moving.

You can count if you want to…

Thanks to the people who are a part of the Crucible and Gyms Gone Galt, for providing some of the inspiration and ideation of the workout!

MOTIVATION REQUIRED – AND A DISTINCT DISREGARD FOR SLOTH

No benching pics, but this should suffice

5:15 AM – Wakeup

5:45 AM – Walk out to garage, coffee in hand.

6:00 AM – Get started on this:

• Reps  x  Weight
• Warm-up:

• 5  x  70
• 5   x 90
• 3    x 105
• 5-3-1:

• 5    115
• 5    135

• 14    150
• Theoretical Max    219.93

For the accessory lifting (Boring but Big):

5 sets of 10 reps at 95 – Bench

2 sets of 10 TRX Body Rows (TRX was vertical)

3 sets of 10/10 Kroc Rows (62# Kettlebell)

Can’t say enough how great this felt to get it done and in before the day started!

Rack Pull of 425

Not every workout gets executed. This is what was planned for today:

Partner WOD:

• One person  does kettlebell swings while

• The partner drags a sled over to the farmer carry station
• Partner transitions to farmer carry and returns to kettlebell swings
• Switch partners
• Repeat for max rounds in 15 minutes

Oh and don’t be a martyr.  Injuries during TRAINING… is LAME.  During competitive events, or life events, more understandable.  If you are training for life, and getting injured doing so, you are FAILING.  Stop it.

Happy Friday!

 
2009:

2011:

This chase started in 2009. When, at a CrossFit Endurance cert, I met a cocky Airborne Ranger that was boasting a 405lb deadlift and had just completed the Angeles Crest 100. I was irritatingly impressed. Also annoyed. Because damn it, I knew I could do that too.

The lift above is a direct result of TWO YEARS of thinking I knew how to get my deadlift up on my own. TWO YEARS of thinking I knew the right path to strength and endurance.

Since that August 2009 CFE cert, I’ve run 50 miles 2x. Set personal records in the mile, the 10k, and several distances in between. I’m also stronger than I’ve ever been.

What I didn’t expect was that by setting what I thought was an easily attainable goal, had in fact become a defining factor in how I approached every workout since. “Will this help me get to a 405lb deadlift?” “Will this help me run a 100 miles?” If I didn’t think it would help, I didn’t do it.

As you can see from the pull in the video, I only have 25 more pounds to go.

As for the running, I’m signed up again for the American River 50 miler. This time aiming for a better time.

It’s important to be yourself, no matter how cocky/arrogant you may appear to come across. You just might be inspiring someone to better themselves.