Nugent Coaching Systems

micky.kb.snatch-736524, originally uploaded by eesur.

Warm-up run:
* Hill run or 12% grade on treadmill
* Speed: 85% of your fastest half marathon mile pace
* 3 sets of 3:30 intervals, 30 second R.I.

Main:
* 5 minutes, get to 100 reps of kettlebell snatches, divide work between arms as necessary.

New WOD!  I have a feeling it’s going to be much harder than it looks…

Warm-up:

• 3 rounds:
  • 12 double-unders
  • 8 pull-ups
  • 4 pistols (switch legs each rep)

Main – 20 minutes, as many rounds as possible:

• 30 KB Swings (20kg – Russian swing)
• 200 m run

Follow-through:

• Fold-over hamstring stretch – (PNF)
• Pigeon-pose – each side
• Shoulder stretch

Warm-up:

• 400 yd run
• 20 TGU’s

20 minutes AMRAP:

• 20 Back extensions (or TRX Hamstring crunches with hip lift)
• 100 yd run
• 20 Pull-ups (or TRX body row)
• 100 yd run
• 20 Squat Jumps
• 100 yd run
• 20 KB Swings (russian style)

Average count is 3 rounds.  If you push hard you can get4 rounds.  But you have to be willing to LIVE in the pain cave for nearly all of those 20 minutes…

Here it is:

Warm-up: ~10 minutes – get sweaty

500 m row or 400 yd run
21-18-15 reps of:

• Dumbbell Burpee to Clean To Push Press
• Pull-ups

500 m row or 400 yd run

12-9-6 reps of 

• Dumbbell Burpee to Clean to Push Press
• Pull-ups

500 m row or 400 yd run

Stretch

I like creating things.  I don’t always like what I create, but it’s the process, the refinement that brings me satisfaction as a coach and trainer.

Today I came up with a CrossFit variant that I felt had good balance between leg and upperbody metabolic conditioning. 

4 rounds for time:

• 20 Handstand Push-ups
• 20 Kettlebell (24kg) Squat Cleans
• 20 Ring Dips
• 20 18″ Box Jumps

Couple notes about me – I can barely do one real HSPU, maybe two.  I pulled out the blue band for assists.

Ring dips, now I can do a set of 20, then I’m done – for the day.  I pulled out the blue band on this as well.

Everything was OK.  Until the end of the first round.  Then it just got ugly.

final time was 29:53

First round was finished in 4:30.  Subsequent rounds languished with me stumbling around mumbling and dripping sweat.  The last round I seemed to have pulled myself together to finish it in 4 minutes.

Now it was also warm outside and I did run a mile to CrossFitSanJose, and back.   The workout was definitely outside my comfort zone…