Workout Posts - Tom Nugent - beyond the whiteboard

Tom Nugent

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Tom Nugent
June 15, 2020

In Chelan 12+5 AbMat. First air squats post PRP.

AMRAP 20 mins: Double Dumbbell Deadlifts, Push-ups, AbMat Sit-ups, and Air Squats : 12 rounds + 10 Double Dumbbell Deadlifts + 10 Push-ups + 5 AbMat Sit-ups | 505 reps | Rx'd

20:00 AMRAP: 10 Double Dumbbell Deadlifts, 50 lbs 10 Push-ups 10 AbMat Sit-ups 10 Air Squats

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Tom Nugent
June 13, 2020

At CVCF.

21-18-15-12-9-6-3: Echo Bike Calories and Alternating Dumbbell Snatches : 14 mins 55 secs | Rx'd

21-18-15-12-9-6-3 reps of: Echo Bike Calorie Alternating Dumbbell Snatch, 50 lbs

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Tom Nugent
June 11, 2020

Was shooting for 3 minute rds but fell off quick.

5 RFT: Single Arm Dumbbell Clean & Press, Pull-ups, and Assault Bike Calories : 17 mins 20 secs | Rx'd

5 rounds of: 12 Single Arm Dumbbell Clean & Press, 50 lbs 12 Pull-ups 12 Assault Bike Calories

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Tom Nugent
June 10, 2020

FT: Assault Bike Calories, Burpees, Assault Bike Calories, and 3 more : 14 mins 1 sec | Rx'd

12 Assault Bike Calories 25 Burpees 12 Assault Bike Calories 25 Burpees 12 Assault Bike Calories 25 Burpees

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Tom Nugent
June 09, 2020

Subbed SB over shoulder. 40# SB.

21-18-15-12-9-6-3: Slam Balls, Push-ups and Slam Ball Cleans : 15 mins 6 secs | Not Rx'd

21-18-15-12-9-6-3 reps of: Slam Ball, 40 lbs Push-up Slam Ball Over Shoulder, 40 lbs

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Tom Nugent
June 08, 2020

AMRAP 15 mins: Slam Balls, Bike Erg Calories, and Ski Erg Calories : 7 rounds | 210 reps | Rx'd

15:00 AMRAP: 10 Slam Balls, 30 lbs 10 Bike Erg Calories 10 Ski Erg Calories

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Tom Nugent
June 07, 2020

Alt EMOM 18 mins: Toes-to-bars, Push Press, and Rows : Completed | Rx'd

Every 1 min for 18 mins, alternating between: 10 Toes-to-bars 15 Push Press, 65 lbs Row, 150 m

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Tom Nugent
June 06, 2020

Garage row. Barely bent R knee. Day 3 after last PRP injection.

Row 3000 m TT : 14 mins 7 secs | Rx'd 1 min 39.5 secs

Intervals Row, 3000 m | 14:07

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Tom Nugent
June 05, 2020

225 across

Bench Press 2-2-2-2-2-2-2-2-2-2, rest 1 min : 4500 lbs | 225 lbs, 225 lbs, 225 lbs, 225 lbs, 225 lbs, 225 lbs, 225 lbs, 225 lbs, 225 lbs, and 225 lbs | Rx'd -160 lbs

Sets : rest 1 min 2 Bench Press | 225 lbs 2 Bench Press | 225 lbs 2 Bench Press | 225 lbs 2 Bench Press | 225 lbs 2 Bench Press | 225 lbs 2 Bench Press | 225 lbs 2 Bench Press | 225 lbs 2 Bench Press | 225 lbs 2 Bench Press | 225 lbs 2 Bench Press | 225 lbs

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Tom Nugent
June 04, 2020

42/96/36/40 subbed air dyne cal for squats.

"Tabata" - Air Squats, AbMat Sit-ups, Strict Pull-ups and Dumbbell Push Press : 8 x 20 secs / 10 secs : 214 reps | 42 + 96 + 36 + 40 | Not Rx'd

Tabata Assault Bike Calorie | 7,5,5,5,5,5,5,5 Rest 1 min Tabata AbMat Sit-up | 12,12,12,12,12,12,12,12 Rest 1 min Tabata Strict Pull-up | 6,6,6,4,4,4,3,3 Rest 1 min Tabata Dumbbell Push Press | 45 lbs | 6,6,6,5,4,4,4,5

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Tom Nugent
June 01, 2020

Box squat mod. Slow small sets of 5-10.

FT: Air Squats, Push-ups and Sit-ups : 20 mins 17 secs | Not Rx'd

75 Air Squats 100 Push-ups 75 Air Squats 100 Sit-ups 75 Air Squats

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Tom Nugent
May 31, 2020

In Chelan. Broke each rd into 11/1+8/1+6. Did DB PP.

Dumbbell DT : 12 mins 42 secs | Rx'd

5 rounds of: 12 Dumbbell Deadlifts, 50 lbs 9 Dumbbell Hang Power Cleans, 50 lbs 6 Dumbbell Push Jerks, 50 lbs

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Tom Nugent
May 27, 2020

PP heavier than they should be. Broke to sets of 5.

AMRAP 15 mins: Push Press, Burpees, and Kettlebell Swings : 6 rounds | 180 reps | Rx'd

15:00 AMRAP: 10 Push Press, 95 lbs 10 Burpees 10 Kettlebell Swings, 53 lbs

Comment 1

Michelle Sfanos SnoRidge CrossFit

I kinda feel *most things* are heavier than they should be lately... 😳

May 27, 2020 22:17
Tom Nugent
May 26, 2020

RIP Severin. Subbed 5K bike erg. No issue on knee. One week / one PRP shot down. Vest. Pullups singles. HRPU 15/10/sets of 5. Pull-up and HRPU took 16+min.

Severin : 27 mins 30 secs | Not Rx'd

50 Pull Up (Strict)s 100 Push-up (hand release)s Concept 2 Bike Erg, 5 km with 20 lbs weight vest

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Tom Nugent
May 23, 2020

With M. She did Box Dip/RR/AbMat/Box Jump. I subbed Ring Dip/PU/AbMat/Bike & Ski Cal (5)

AMRAP 20 mins: Box Dips, Pull-ups, AbMat Sit-ups and Box Jumps : 4 rounds + 10 Box Dips + 20 Pull-ups + 30 AbMat Sit-ups | 460 reps | Not Rx'd

20:00 AMRAP: 10 Box Dips 20 Pull-ups 30 AbMat Sit-ups 40 Box Jumps, 24 in

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