AMRAP

WOD

AMRAP
15 SDLHP
15 Push Press

#95/#65

20 Minutes

Chad and Deric

Olympian Chad Vaughn, competed this weekend in the first ever CrossFit/USAW Weightlifting Open. Deric also competed and took 2nd place in the 69kg class. The event was an amazing mix of CrossFit and Olympic lifting. Olympic lifters taking on a CrossFit wod is a pretty cool thing to see. Several of the competitors jumped out of their comfort zone to attempt the triplet at the competition. Many of the CrossFitters posted some pretty good lifts too.

Check the video below to see what an amazing lifter Chad Vaughn is. Tons of respect to him for stepping out of that comfort zone and competing this weekend. Check out what Chad had to say about the event here.

After you watch Chad Vaughn Clean and Jerk 175 kilos. Check out Deric's Clean and Jerk from the competition. Great Job Deric!

WOD

3 rounds for time

3 snatch (65-95)

15 overhead squat

400m run

Olympic Athletes in the Suburbs

Cedar Park is one of the fastest growing cities in Texas.  Many move here with the dream of raising children in the award winning schools and calling this city "home". Cedar Park is a visual definition of the suburbs. But, somethings you may not find in the typical suburban neighborhood, your average dad throwing down on some olympic lifts on the side of a fairly busy road, or the busy business woman improving her clean & jerk on her lunch break.

We see it every day at CrossFit Cedar Park. Our members are training like Olympic Athletes as part of a proven fitness program. See what Coach Greg Glassman, founder of CrossFit, has to say about the sport of weightlifting.

 

Today's WOD

Back Squats 

5-5-5-3-3

4Rounds 

25 Air Squats

200m Sprint

Open Gym this Saturday at the 609 Box. Nikki will be coaching.

Monday October 4th

Week 4 in the NFL is almost in the books and for those of you who watched the late game witnessed the G-Men set an NFL record with 9 first half sacks. Which team previously held the record with 8?

Post your answers to comments

Today's WOD

25 squats

25 push-ups

25 pull-ups

25 sit-ups

50 squats

50 push-ups

50 pull-ups

50 sit-ups

75 squats

75 push-ups

75 pull-ups

75 sit-ups

For time

Feed Your Workouts

I spend a minimum of 5 minutes per class talking to at least 1 person about the results they want to achieve, taking their workouts to the next level, or how to get rid of this ache or that pull. Majority of the time the conversation lands on NUTRITION. My biggest piece of advice, load up on your Omega 3 Fish Oils and buy The Paleo Solution, by Robb Wolf.  Get it now! You don't even have to leave your computer, but do 20 burpees for being too lazy to leave your computer!

Also, David & Robin are in attendance at the 2010 CrossFit/USA Weightlifting Open in Colorado (And judging by the picture I posted they are doing a stairclimber workout from hell.) Check out the athletes and their skills on the live feeds. But before you do that, go buy The Paleo Solution and do your 20 burpees.

For those of you who missed out on the Fight Gone Bad Fundraiser workout....

Today's WOD

"FIGHT GONE BAD"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.