Athlete Profile

Athlete: robert vaughan

robert vaughan's Profile Picture
185 lb


Filthy 5023:43
Fight Gone Bad287
Sprint 400m1:10
Run 5k23:00
Clean & Jerk200 lb
Snatch160 lb
Deadlift360 lb
Back Squat350 lb
Max Pull-ups25



How I Eat

I eat quality foods but don't measure the amount

How I Train

I workout mostly at a CrossFit Affiliate

I record my workouts

My Athletic Background

I played youth or high school level sports

I played college sports

I started my love of sports by playing little league baseball. When I turned a bit older I moved on to the wrestling team. I tried basketball and football, didn't particularly care for them. I kept wrestling and playing soccer throughout high school. In college I played 2 years on the rugby team. The last 2 years I was on the Judo team. Post college sports sort of dropped off and I started more of the traditional "body building" regimine with some distance running mixed in. I was introduced to CrossFit in 2007. At first I wasn't sure what to make of it, so I "put it down" for a bit. I spent the winter of 2009 and all of 2010 heavily embroiled in the XTERRA Triathlon series. In late 2010 I had to take a physical fitness test. One that I have taken many times before. Due to the triathlon training that I was heavily taking part in, I did not do so well on the physical fitness test. My run times were great, but everything else suffered. This is where I "picked up" CrossFit again. I passed my Level 1 certification in January 2011 and have been CrossFitting non-stop ever since.

My Experience With CrossFit

I began CrossFit with a coach (e.g. at an affiliate)

I have completed the CrossFit Level 1 certificate course

I have attended one or more specialty courses

I train other people

I guess you could say that I started CrossFit the "right way". I started out at an affiliate, then immediately signed up for the CrossFit Level 1 class. After obtaining my certification I went on to job shadow and eventually become a part-time trainer at my affiliate. Because off-road triathlon is near and dear to my heart I have also picked up the CrossFit Endurance certification as well. This particular certification really improved my triathlon game, though these days I no longer have the time to dedicate to or participate in triathlon.

My Work/Rest Schedule

I strictly schedule my rest days

What I have found works best for me is a schedule of 3 days on, 1 day off, 2 days on, 1 day off. This schedule allows me enough rest and to come back strong after my day off. I find that with this schedule I am not constantly tired like I was with a 5 days on, 2 days off schedule.

How long have you been doing CrossFit?

2-4 years