Buy In/Cash Out
3×10 Supermans
3×10/arm DB External Rotations
10 Rounds
3 Deadlifts @ 75% of the teams average 1 RM
6 Burpees
*Teams of 3 t0 4
*One person works at a time
To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear. -Buddha
Announcements: New Recipes have been added to the CFA Recipes tab. Check them out here!
Chad Vaughn’s Training Invitational on Feb. 12th. For more information, go here!
Announcements: New Recipes have been added to the CFA Recipes tab. Check them out here!
Chad Vaughn’s Training Invitational on Feb. 12th. For more information, go here!
Buy In/Cash Out
3×10 Supermans
3×10/arm DB External Rotations
Aerobic Output Test
“Fight Gone Bad”
3 Rounds
1:00 Wall Balls (20lbs, 15lbs, 10ft. target)
1:00 Sumo Deadlift High-pull (55lbs, 75lbs)
1:00 Box Jumps (20″)
1:00 Push Press (75lbs, 55lbs)
1:00 Row
1:00 Rest
In this workout, you move from each of the 5 stations after a minute. This is a 5 minute round from which a 1 minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete must move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is 1 point.
An idea is salvation by imagination. -Frank Lloyd Wright
Announcements: New Recipes have been added to the CFA Recipes tab. Check them out here!
Chad Vaughn’s Training Invitational on Feb. 12th. For more information, gohere!
Announcements: New Recipes have been added to the CFA Recipes tab. Check them outhere! Chad Vaughn’s Training Invitational on Feb. 12th. For more information, gohere!
***New and improved with immediate video feedback AND video review during discussion segment!****
WHO:Open to anyone who has attended a small group, mini clinic, 1-Day seminar, or a 4 week class with Chad.
What:An elite weightlifting training environment that will include a 2 hour training session followed by 1 hour of video review of at least 1 snatch and 1 clean&jerk from each attendant, WITH recommended movements/program for each different athlete’s needs, AND round table discussion(depending on time) on training philosophy/methods, questions, snacks, etc. There will be technical pointers/critique throughout from Chad and staff. Chad will be included in the 8 total training spots along with potentially one other staff member, plus 2-3 other coaches to ensure more than sufficient attention. We will have a 1-day program available that will take us all through the snatch and then the clean & jerk at the same time, followed by an exercise specific to each attendant, if time. The price will be $125 per athlete for the day OR $95 for those currently enrolled in one of Chad’s 4 week classes.
When:Saturday, February 12th at 11:00am
Where: Crossfit Austin, 8708 South Congress Suite A 180, Austin, TX 78745
Why:“This was all motivated by many productive and successful training sessions that included questions, critiques, and observations from all involved. I have come to notice that the athletes that start as my students, and evolve into actual training partners benefit much more and much quicker than someone I simply just coach. Since I am coaching and training at the same time, the combination of words and first hand execution seems to be very powerful. As a bonus, I have started to feel like I not only coach better when I am lifting, but, lift better when I am coaching! So, it has become a vision of mine to open up this opportunity to more people and then expand on it. I want to create an environment that is filled with athletes that I have taught and trained with, and who have become skilled in teaching the methods that I use (not to mention bringing in other elite weightlifters when available!). This will further benefit anyone who wants to join us for a workout in a positive, electric environment! I very much look forward to throwing some weight around with anyone interested!”
-Chad Vaughn
*For additional information or pricing, contact Chad Vaughn @ vaughn_chad@hotmail.com
