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Chad Vaughn Olympic Lifting Seminar

Today we had the honor of learning from 2x Olympian(2004 Athens, 2008 Beijing) and 9x USA Weightlifting National Champion(2002, 2003, 2004, 2005, 2006, 2010, 2011, 2012, 2013).  The day started off with learning mobility deficits while performing air squats and how to correct them to optimize the position.  It was then followed by some lecture about his personal teaching methods as related to the snatch.  We then headed back out to the gym area and worked the snatch technique starting with setup, going through key points of the lift, with personal attention for everyone.  After that, the group worked on more mobility, as it pertained to the individual limitations.  The seminar concluded with a Q&A, video review of the attendees, followed by lunch.  The coaches of stayed with Mr. Vaughn for an additional 4 hours to learn about overhead mobility, deficits, and corrections based on and individual and coaching basis.  We reviewed lifting by some of the best athletes in the world of what proper technique looked like.  The coaches concluded with a review of multiple mobility progressions at all of the pertinent joints, one on one coach and some squats clean to finish up a long day.  We hope to bring Chad Vaughn back sometime soon so more people in the area can learn from this great athlete.

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Annual Nutrition Seminar

Anyone and everyone is welcome to get great information at our annual nutrition seminar with Tracie Blair.  Last year she presented information to help make informed nutrition choices.  If your wondering what you should be putting on your plate for optimal, sustainable  nutrition, check us out.  There is a lecture portion followed by Q&A.

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CrossFit 19.4 Open Workout

Week 4 of the open is upon us with 2 couplets separated with a 3 minute rest.  What is your goal for this workout?  The second part is where the real workout begins.  The first couplet is more of a buy-in for a heavy  gymnastics volume paired with burpees, just to keep you breathing, hoping to break your form on the bar muscle ups.  Choose a goal for this workout and stick to it.  For RX athletes, if bar muscle ups are out of the question, empty the tank on the first part or go for the scaled version and stay disciplined with your sets of pull-ups.  If muscle up are attainable, try and keep sets small focusing on maintaining a long lever arm for maximal muscle up proficiency, while keeping a steady pace on the burpees. If gymnastics are your strong suit, pace the first couplet and go unbroken with the muscle ups, using the burpees to control your breathing for the upcoming set of muscle ups.  However you approach this workout, have a vision of what you would like to accomplish.

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The Fittest Experience

The Fittest Experience is the largest functional fitness competition in the south.  Over two weeks, thousands of athletes completed six workouts to try and earn a qualifying spot for the event in early May.  3 days of fitness competition in Austin with over 3,000 spectators and great prizes for each division.  Athletes from Crossfit 682 including Miriam Villar, Duke Agundiz, Bassiru Kamara, and Jordan Shepler all earned qualifying spots in their respective division.  Everyone is preparing and ready to test their fitness. Check out: www.thefittestexperience.com for more information.  Spectators can even participate at the TFX Tactical Course.