REBORN Challenge

         Its that time, Athletes!! Start 2012 off with a bang by hitting up a 8 week life changing Challenge that will transform you mentally and physically. Were going "BIG" into 2012 by adding 4 different Sub categories that specialize to the individual. Although each participate will only choose one program that focuses on a different skill, every Athlete will better their fitness and become a better CrossFitter. If your ready to get your mind right and receive a game changing experience. Hit this up!! Enough talk, heres the goods...

http://www.crossfitroundrocktx.com/index.php?option=com_content&view=article&id=813:cfrr-qrebornq-challenge-&catid=1:latest-news

Im specializing in the REBORN Endurance program so buckle up for this game changing ride. If any of the above paragraph relates to you this is a opportunity you don't wanna pass up. Training for endurance and CrossFit is a delicate balance but once achieved you can see some amazing results in both your CrossFit, and your endurance sports. These 2 are entirely different beasts but go hand n hand with each other to create a superior Athlete. Wether you are training for a Iron man or you just feel like you gas out too early in your WODs, this is for you.

Hope everyone had a great holidays and enjoy the new year cause were going full speed into 2012. Get ready for a intense life changing experience. No excuses... check this video out.

Sic Em

The Competitor

The Competitor 

This last weekend at All Cities Open I went up against some of the best Crossfitters in the state. It was a great test to see where I was at in my training. 3..2..1 and the first WOD kicked off and I came out guns blazing and owned it. I was riding so high and was extremely confident heading into WOD #2. All the hours I'd spent training in the box with my fellow CFRR coaches showed. The 2nd WOD started and I came out the gates strong and was reppin dead lifts out one after another. 10-20-30-40 and then it happened, I heard a pop in my back and I seized up. I knew something just wasn't right. I have felt pain, and the difference between being hurt and being injured. I had done something to my back mid way through the 2nd WOD and it wasn't typical pain. I continued to push through but I began to become weaker and weaker as I continued. As the adrenaline wore off after, I knew it wasn't good. I continued to tell myself I could continue and finish the competition but even picking myself off the ground was a arduous task. I had to make the call, prolly one of the hardest things to do as a competitor, throw in the towel. Either I continue, and risk worse injury or I swallow my pride to fight another day. Working smart not working hard, that's what it came down to. I had worked my ass off to become a better CrossFitter. Hours of training, mobility work, and nutrition planning just to come up short. I was devastated....but for every glass half empty there is a glass half full. Injuries are part of the game but how do you respond?? Breed positivity, grow as a individual, learn, and come back stronger than ever. I've moped around long enough, time to heal and look forward to bigger and better things. My glass is half full. 

SIC EM

The Next Test

The Next Test-

I spent the last month lost in a fitness daze. My workouts were missing something... I would be exhausted after giving everything I had, but something wasn't there. I just didn't have the same drive and intensity during my WODs, and then it hit me. I had lost the "FIRE." The Half Ironman was a great test and a hell of an accomplishment, but it was over. I had been looking back instead of looking forward. Never have I realized how important goal setting is until this moment. I signed up for the All City Open in Dallas on December 10th. This is just what I needed. I had nothing on the horizon to look towards and train for. Once I clicked "Submit" I was BACK. Instantly I had that drive that I had been missing. Time to do work!!!

Finding something to shoot for is key to keep motivation and drive high. Without it we are sometimes going through the motions and don't even realize it. A "daze" can happen, combat that with goal setting. It doesn't matter what it is.... find something that motivates you, do whatever it takes to achieve it. Talk is cheap...you'll never get there if you never try. Set those goals and Sic Em!!  

Random thoughts-

1. Pray for Longhorn Football. We need fan support more now than ever.

2. Boot Camp FFA was awesome!!! The Neon support made me very proud. We will definitely have more FFA's in the future. Keep that neon on stand by.

3. The ACO competition is 21 days from now. Happy to get back into the CrossFit swing of things.

4. Drop in classes this upcoming Mon and Tues get signed up.

5. Eat that Turkey!!! And have a great holiday.

BOOT CAMP FFA!! And a Post Iron man Thought.

FAST PACE, ENERGETIC, FUN, FAT BURNING, CHALLENGING...these are just a few of the words to describe REBORN Boot Camp. If you haven't seen what were all about you need to come out to the first ever REBORN Boot Camp FFA workout this SAT at 8AM. This WOD is adaptable to all fitness levels and all movements can be scaled to the individual. Your guranteed one hell of a workout and some bright neon colors along the way. Spots are filling up fast....ONLY 5 left. So lets go people, hit me up at Mark@CrossFitroundrocktx.com right meow!!

Post Iron Man thought-
Never in my life have I stepped out of my comfort zone like I did for the 70.3. Every mile of training was difficult, every mile of the race was tough, but I can say, there is nothing more exhilarating, more rewarding, than to battle for 6hrs 49mins and cross that finish line. Every bit of pain endured during the 3 months of training was completely worth it. It hasn't really sank in yet, but this was a huge stepping stone in my training and life. If i can do this then....what can't I do??? Challenge yourself every day and don't be afraid to reach high because you never know what you can accomplish. Whats stopping you?? Just yourself. Do it!!

I've posted this quote before but its too good to leave out.

-Quote of the week
"You miss 100% of the shots you don't take". Wayne Gretzsky

Have a great week and Sic Em!!

INTO THE LIONS DEN

                2 1/2 months ago I set out on a journey to conquer a personal goal, Complete a Half Ironman. At first it was just something I put on my goals list and marked on my calendar but now it is REAL. I'm sitting just hours away from one of the greatest physical and mental challenges of my life...kinda scary. Many things have crossed through my mind as these months have quickly gone bye. Some positives some negatives but I am confident...nervous, but confident. Let me tell you why

Here's my Iron Man Training Diary

1st day- 4 mile run (Was really doubting my decision to do this lol)
2nd 5 mile run
3rd 1/2 swim 10 mile bike (First swim was rough...needed arm floats)
4th 6 mile run 1/4 mile swim
5th 15 mile bike (Found out why Tri athletes wear padded shorts this day. Walking bow legged)
6th 4mile run 10 mile bike
7th 3mile run/ 1/4 swim/ 10 mile bike (1st day with all 3 together....ouch)
8th 4 mile run
9th 3/4 mile swim 10mile bike
10th 8 mile run 1/4 mile swim 10mile bike
11th 30 mile bike
12th 1mile swim (First time doing the mile swim. Found out i'm not a floater.)
13th 8mile run
14th 3mile run 1/2 swim 10mile bike
15th 8 mile run 3/4mile swim
16th 20mile bike 4mile run
17th 1mile swim 30mile bike
18th 10 mile run (First time to do 10 miles....ever)
19th 4mile run 1/2 mile swim 15mile bike
20th 4mile weighted run. (This wasn't fun)
21th 13mile run ( These 3 days i tried to complete the 3 individually)
22th- 1.2 mile swim
23th- 50 mile bike (This was terrible the first time)
24th 4mile run/ 20 mile bike
25th 13 mile run
26th 35mile bike
27th 8mile run 1/4 swim (Starting to feel good about this...confident)
28th 8mile run 1.2 mile swim Bike=fail ( Nutrition was off ran out of gas)
29th 13 mile run (Back in the game!!)
30th 4mile run/ 1mile swim/ 20mile bike
31th 8mile run/ 1/2 mile swim/ 20mile bike
32th 3hour bike ride. (Was on a "high" and couldn't stop.)
33th Last day 400 meter jog

After all this...You damn right Im ready!!!



34th Austin 70.3 Half Iron Man....To be continued


Good night. And bring this Beast on!!!!

INTO THE LIONS DEN

                2 1/2 months ago I set out on a journey to conquer a personal goal, Complete a Half Ironman. At first it was just something I put on my goals list and marked on my calendar but now it is REAL. I'm sitting just hours away from one of the greatest physical and mental challenges of my life...kinda scary. Many things have crossed through my mind as these months have quickly gone bye. Some positives some negatives but I am confident...nervous, but confident. Let me tell you why

Here's my Iron Man Training Diary

1st day- 4 mile run (Was really doubting my decision to do this lol)
2nd 5 mile run
3rd 1/2 swim 10 mile bike (First swim was rough...needed arm floats)
4th 6 mile run 1/4 mile swim
5th 15 mile bike (Found out why Tri athletes wear padded shorts this day. Walking bow legged)
6th 4mile run 10 mile bike
7th 3mile run/ 1/4 swim/ 10 mile bike (1st day with all 3 together....ouch)
8th 4 mile run
9th 3/4 mile swim 10mile bike
10th 8 mile run 1/4 mile swim 10mile bike
11th 30 mile bike
12th 1mile swim (First time doing the mile swim. Found out i'm not a floater.)
13th 8mile run
14th 3mile run 1/2 swim 10mile bike
15th 8 mile run 3/4mile swim
16th 20mile bike 4mile run
17th 1mile swim 30mile bike
18th 10 mile run (First time to do 10 miles....ever)
19th 4mile run 1/2 mile swim 15mile bike
20th 4mile weighted run. (This wasn't fun)
21th 13mile run ( These 3 days i tried to complete the 3 individually)
22th- 1.2 mile swim
23th- 50 mile bike (This was terrible the first time)
24th 4mile run/ 20 mile bike
25th 13 mile run
26th 35mile bike
27th 8mile run 1/4 swim (Starting to feel good about this...confident)
28th 8mile run 1.2 mile swim Bike=fail ( Nutrition was off ran out of gas)
29th 13 mile run (Back in the game!!)
30th 4mile run/ 1mile swim/ 20mile bike
31th 8mile run/ 1/2 mile swim/ 20mile bike
32th 3hour bike ride. (Was on a "high" and couldn't stop.)
33th Last day 400 meter jog



34th Austin 70.3 Half Iron Man....To be continued


Good night. And bring this Beast on!!!!

Bring on the Pain

This is the moment when you always ask yourself, Wheres the closest Hospital?? Will I ever get off this dirty gym floor?? Is it normal for my arms to go numb?? Why did I combo sweet potatoes with tuna this morning?? Why the hell do i continue to do this to myself??

Many things come to mind after recovering from a brutal workout but when the pain subsides a sense of accomplishment overtakes your body.  Relief and Pride coincide with one another as you start to regain use of your limbs and pry yourself off the gym floor, because nothing you just did was easy. If it was easy everyone would be doing it. Take Pride every time you tackle a WOD cause along with all that pain comes the reward of doing what few can. Bring on the pain!!! It will all pay off. 

Be FIT and Sic Em.

Just one thought- Its 8:01 PM and OU still sucks. Have a great Weekend and Hook EM!!

Peace

The balance of Intensity and Quality

The beautiful thing about CrossFit is there is always another Challenge around the corner to confront you but so many of us get comfortable lifting a certain weight, using a certain band, and working at a certain pace. To progress, you have to take that next step. Don't get so worried about what time you did a WOD in but focus on DID I GET BETTER TODAY. Personal reward and PR's will come when you put such things aside and focus on what you need to work on. Every rep counts and intensity is key but quality is just as important. Balancing the two can be quite difficult but if you bring both to the table your bound to surprise yourself. 

Sic Em

Quote of the week-

The ladder of success is best climbed by stepping on the rungs of opportunity." - Ayn Rand

What does REBORN mean to you??

What does REBORN mean to you??

Yeah, you see it every where in the Box, from the new T's, to the hats, wristbands, on the walls, and even temporarily Tatted on peoples backs. But have you ever sat down and looked a little deeper?? What does it mean to you?? 

Check out the official definition- Powerful Stuff

re·bornAdjective/rēˈbôrn

Brought back to life or activity.

Its not just a word we say, just to say it....Its bigger than that, its pride of a gym, its blood, sweat, tears, and a complete lifestyle overhaul. Again, what does it mean to you??

Take a step back and look at all the change you have already gone through it can be motivating and even inspiring. Even if you have just started or haven't experienced it...success is right on the horizon and a step by step mentality will get you there. I'd never really looked too deeply at it but I have been brought back to life and have made such a drastic transformation that I haven't even had the chance to sit back and take it all in. It's truly amazing what CrossFit and the Paleo diet have done for me....I have been REBORN.

Sic Em!!

And yes, a little Randomness

1. Landon Adams completely redeemed himself from the Brisket incident (Just like in Dumb n Dumber) by buying me some Ribs. Just wanna say, water under the bridge. All is at peace in the Gym now.

2. ACL this weekend...anyone got a Sunday ticket???

3. REBORN Bootcamp is blowin up. So happy with the growth of the program and all hard work the BootCampers have put in.

4. Fight Gone Bad this weekend...lets show em how CFRR rolls. Im going big and shooting for 400 reps. 

5. The headband will be in full force on SAT

6. Have a great weekend everyone... Im out

You want something, Go get it. Period.

CHECK OUT MICHELLE

Michelle is a member of our Tues-Thurs Stone Oak Boot Camp. She is definitely one of the hardest workers I have met and she has a relentless approach to her workouts. REBORN Boot Camp workouts can be...umm, whats the word, challenging. With various movements done at a rapid pace, the first few workouts can put you into a survival mode. Michelle never batted a eye. Even on the first few days when she was so sore it was hard to get down into those awesome warm up squats. Just over a month in, Michelle has makes daily progress and has started to not only finish the workouts but do so with a lil bit of that Boot Camp Swagger. (Ask some of the Navy recruits as she blew past em....Boomsauce!!) Great work and continue to climb that ladder, Michelle. We aint done yet... Sic Em.

Few things on my mind

1. Got introduced to Snap Kitchen.....Big Fan right here. Healthy, pre made meals that don't taste like dog food. Hell of a Paleo selection too. Impressed.

2. Theres something special about picking up heavy stuff and pushing it overhead. 

3. Iron Man Update- Im starting to get comfortable with exersizing for multiple hours. I Didn't ever think that was possible but there it is. Now comes the challenge of still adding more and more to each training session. 

4. Friendly advice, never ride a road bike without padded shorts...I learned the hard way.

5. Took the plunge into Fantasy Football. I use to call those people nerds, now im the one calculating my draft picks and checking ESPN radio for Fantasy tips. Ha!! What happened to me.

6. Conservation update- Cheetahs remain to be one of the most threatened species in the world. Habitat loss and poaching being major factors in that.  See what you can do to help http://www.panthera.org/species/cheetah 

Quote of the week-  hated every minute of training, but I said, "Don't quit. Suffer now and live the rest of your life as a champion." 

Ali


Have a great weekend...Im out. 

Step Your Game Up

Attention CFRR Athletes and others looking to up their game. Its time to become a Champion.

"The best supplement you can take is a perfect diet" I have heard this many times and although this is true, very, very, very rarely do we put in exactly what our body needs for optimal performance and no bodys diet is perfect. Thats when supplements come into play. Whether you are looking to tone, bulk, trim, or gain a performance edge, Advocare offers a variety of safe and effective products to get the most out of your workouts. Talk to your Coach if your ready to take it to the next level.

A few things on my mind.

1. Advocare really does build Champions.... just look at me. Heyooo!!

2. Advocare's 24 day challenge is a perfect way to drop a significant amount of BF in a short period of time. Im a believer. Talk to your Coach.

3. I like Spark.

4. Worst drought of my Lifetime??? Maybe. Forgot what rain is like.

5. Keep going strong Cavemen and women. So close to your goals.

6. 8 days till College Football kickoff. Time to get my Grill ready!!

Quote of the Week

Always do your best. What you plant now, you will harvest later.
Og Mandino

MM

Sic Em...

Ryan Kiefer

Ryan is a true testament of what the CrossFit Program can do for you. Amazing to watch his transformation from day 1 till now. This dude gets after it everyday and truly has been REBORN. He's lost a total of 6% Body Fat, he's reppin HSPU's, leaping 52in on his max box jump, and is leaner and stronger than ever. To cap it off, he worked straight through "HELEN" going UNBROKEN on every pull up yesterday. Proud Coach.

Sic Em...

BE ACTIVE

BE ACTIVE

CrossFit is the best fitness program there is, but there is always some downtime in your training. CrossFit programs run 2-3 maybe 4 days a week for your average CrossFitter... that leaves a lot of extra days your not in the Gym. So what are you doing on your days off?? These days can be so crucial for your fitness results. Being active on your off days is a great way to work out soreness but also to improve your fitness. Anything to get your body moving will be most beneficial in reaching your goals. I'm paddle boarding this Sunday on town lake…. anyone is welcome to come join in on the fun. Stuff like this is great on your days off to help combat a sedentary lifestyle. Its your life…LIVE IT!! Get out of the house, sweat, be active, it can only help. SIC EM...

Quote of the week:

"A mind that is stretched by a new experience can never go back to its old dimensions."  - Oliver Wendell Holmes, Jr.

Few Random thoughts

1. Iron man training has been kicking my butt. Not a runner...not a swimmer... not a biker... this is going to be a long 3 months. But I'm still confident. 

2. Operation Caveman is 1 day away from kick-off. Can't wait to transform into a Hunter-Gatherer.

3. Discovery Channels "Shark Week" is just 9 days away. If I don't call or text you back... you know why. 

IMPOSSIBLE

I have always been the kind of person that enjoys a good challenge, so i'm pushing the envelope on this one. 

Personal Challenge: Mark Manning vs Half Iron

1.2 mile swim
13.1 mile run
56 mile bike

From an outsider looking in I have a lot stacked against me. Lets take a look.

Ive never ran more than 6 miles

Ive never swam more than a mile

Ive never biked more than 15 milesNow, if that wasn't enough...I have to do all three consecutively, which will be a daunting task. Also, i'm 5'10 200LBs, that's about 30-40Lbs heavier than your typical endurance athlete, and although I am in pretty reasonable shape, by no means is endurance my strong suit. With all that being said, this task would seem close to impossible for me to accomplish. So you might ask, why even attempt??

I have always believed that if you stay in your comfort zone, you will never reach your full potential. When we step outside of what we do well and that un-easy feeling comes over us, that's when the real battle begins and ones character is tested. Its easy to be comfortable, but when we are uncomfortable that's when we challenge ourselves to the max and accomplish are greatest personal achievements. Yeah, I'm not an endurance athlete, but the more that is stacked against me the more motivated I become, and a motivated, determined individual is more powerful than any skill set. This will be the ultimate test for me, but accomplishing what I think is impossible will be a personal victory like no other. What do you got to lose?? Take a chance. Shoot for greatness. People will tell you that you can't do something just because they can't. Don't be afraid to set the bar high cause you might make the impossible possible. SIC EM...

Quote of the Week:

"Impossible is just a big word thrown around by small men who find it easier to live in the world they've been given than to explore the power they have to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. Impossible is nothing."-- Muhammad Ali

Random thoughts:

Operation Caveman gets results. Period. My beard is growing right now...

Ghost Rider is the worst movie I have ever seen. Good one, Nicolas Cage.

CFRR's FFA is just right around the corner and, its going down July 16, at 8 and 10AM. It is a free workout guys.... bring it!! If your are a member or a person looking to try CrossFit, come check us out. No excuses, play like a champion.

Dear 8lb 6oz baby Jesus, please make College Football get here sooner. ESPN is awful right now.

Scientists estimate there are only 3,200 tigers left in the wild. With human encroachment and poaching at an all time high, these majestic animals time is dwindling. Below is a website that you can send in a donation to help these animals. The more funds these programs receive, the more protection they can provide.http://www.panthera.org/programs/tiger/save-tiger-fund