Nugent Coaching Systems

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

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…

Tuesdays and Thursdays at 6am find me at CrossFit San Jose!

Main site WOD’s and some you’ve never seen before.  Check it out or contact me for alternate training times!

Come out for 2 Hour Tuesday

Tuesday mornings workouts from 5:30 to 7:30. They will be held primarily in the South Bay (near Campbell, CA). Workouts vary from road rides to running and strength and conditioning.  Low intensity, cardio-centric mornings where you focus on getting the engine going and learn how to keep it going throughout the day.

This is an excellent endurance workout and skill session.

Contact me for locations and info.

It’s never to early to prepare for the most scenic yet brutal 5 mile race in California, maybe in the West Coast. That’s right, it’s the Bridgeport, CA 5 mile race.  The field is small and chances of snagging a podium placement is high.

If you’ve never been to Bridgeport, or Twin Lakes, just south of town, you owe it to yourself to check this out.  Perfect start to celebrate Independence  Day!

Here are some stats:

• Sign-up here: Coleville Boosters (their site appears to be temporarily down)
• Race Start: 8am
• Elevation: 7000
• Terrain: rolling, half-paved
• Course: Run around a natural lake – Lower Twin

Awards run in age group, male/female, and overall. Awards ceremony is at the Bridgeport Courthouse immediately following the parade.

RESULTS:
2011 Walk Results

2011 Run Results