Put That Chain on my NECK!! Randomness and a lil LEGIT

When you come into the EAST side of the box at CFRR you might of noticed some awesome chains up on the Strength board. These chains resemble the members journey through the levels of strength. As you meet the requirements of a specific benchmark you move your chain up a level on the strength board. (Or wear it around as proof you are a Strong SOB) Every member starts as a "Rookie" and moves their way first to "Strong" then to "Beast" and lastly to "FREAK" Each benchmark will become progressively harder to pass and require a spectrum of strength. WE LOVE LIFTING AWKWARD HEAVY STUFF. So traditional strength on a barbell or other typical movements doesn't alone label you as being strong. Having constant variety and balance in your Strength is what this program thrives on. The beautiful thing about lifting awkward objects is its a great change of pace, but also it will help you make advances in your strength on the typical movements...barbell, body weight, Kettle bells, and dumbbells. In turn making you a better all around CrossFit athlete.

LEGIT Benchmark EX

Pick 3 of 4

1. 10 Stones Ground to Shoulder Cap 1 1/2min

2. Bear Complex 205#

3. 20 Tire Flips cap 2min

4. Frat Party

 15 Kegs from lap to Shoulder---------->Same

10 Kegs from lap to Shoulder---------->Same

 5 Kegs from lap to shoulder------------>Same

Progressively adding weight from the 1st keg to the last.

The LEGIT benchmarks are the bread and butter of the program but these are test days. The real improvement is during the other classes. If a athlete doesn't pass a level of Strength (And chances are you won't on the 1st try : ) then they will keep working and re-test the next month. These benchmark are meant to test the individual and might take several times to pass. That's why I always say, "Getting stronger is a commitment and takes time". Instant results don't happen....sorry, but its true. If your serious about your training and becoming better, come talk to me about trying out a class. 

Quote of the week-
I'm pissed off for greatness....and if you aint pissed off for greatness than your ok with being mediocre.
-Ray Lewis

Check out this vid!!! It pumped me up...too bad he wasted it on a NIT team

Randomness

1. Congrats to my Strength members Travis, Dustin, and Paul for completing their first level of strength. Your not Rookies anymore gentlemen!! BEAST is next and expect a BEASTLY test at the end of next month. 

2. We got a hell of a FFA WOD tomorrow. If you haven't signed up we got a few spots left in the 8AM class. The WOD is in honor of Coach Laura from CrossFit Kemah. Shes been battling Lou Gehrig's Disease. She still manages to program and help with overall running of the box. Truly amazing. Check out their Facebook page and give it a LIKE. http://www.facebook.com/pages/CrossFit-Kemah/161540523899069 

3. My homie Landon Adams is taking on Regionals at the end of April. There will be tons of elite competition there but I like his chances. They say, "A man can only go as far as his Team" and I know this is a individual event but the training isn't. Intensity and competition makes a man and I'll supply both in the upcoming training WODs. You'll be ready!!! I'll promise you that.....Games Bound

4. Here's a article of some dude that had a few too many green beers on Saint Patty's day. You can thank me later. http://stupidknews.com/2012/03/21/man-charged-slapping-police-horse/

SIC EM

ERIN BURGAN

ERIN BURGAN

I remember when Erin first joined my 6pm class. She didn't know much about CrossFit but from day one I knew I was getting a hard worker in my class. Fast forward and Erin's been at CrossFit Round Rock for more than 10 months and her change is remarkable. She used to survive WODs, now I watch her attack them. Erin is never afraid to get better. Which is a great quality to have. Never worrying about the clock during her WODs and taking a step everyday to take her CrossFit game to the next level. Less bands....more weight....each WOD working on what she needed to do to progress through the movements. She would probably never let anyone know, but the last few months she has been dealing with a nagging ankle injury which requires surgery. I could tell the pain she was going through even to do high knees and jumping jacks in the warm-up. She's been dealing with this for at least the last 3 months and I've never heard her complain once. She still keeps the same intensity and drive as she did before, meanwhile fighting through the pain. Talk about being mentally tough...wow!! She even hit some PR's this last week by pressing 110# Overhead. Boom!!!!!

This is her last week at CFRR and I will say, I will miss the bright colors and positive attitude you always bring into the box. If you don't know Erin you need to get to know her quick this next week cause she's someone you could take notes from.....how to fight, persevere, and stay positive....Thats her Game!! Erin, its been a pleasure coaching and watching you grow in class each week. Good Luck and I appreciate all your hard work!!! CFRR 4 Life!!

SIC EM

Seize the moment

Seize The Moment

The WOD

12min AMRAP (Imagine that)

150 Wall Ball

90 Du's

30 muscle ups

This WOD is insane!!! I think I've seen only one person get through the 1st round. 150 wall balls is a WOD in its own right. The competition has been extremely fierce this year. Think I saw 3-4 guys that went top 10 last year that arn't even in the top 60 right now. Right now, I sit 54th in the region with 2 WODs to go. They take the top 60 to San Antonio for regionals. So it all comes down to these last two WODs. Rings has never been my strong suit but I can't look at it that way. All I can do is be confident in my abilities and fight like hell for 12mins. Come in tomorrow to cheer us on at CFRR. I'll def need some motivational words when I get to those rings.

The REBORN Challenge

Something for you Challenge folks to munch on- The REBORN challenge was a great experience. So happy for all the teams but this is only the beginning. The real test happens after the challenge. Challengers, you don't have the external accountability any more. Its up to you to hold yourself accountable for the way you eat and the work you put in. We always say it, but ill reiterate it. Its a lifestyle, not a diet. Make it one and you'll continue to see progress. If you don't, you'll be back were you were before. That's the cold hard facts. Theres my tough love for today : )

Randoms

CrossFitters from around the world lifted more than a quarter of a billion pounds. That’s more than 12 Eiffel Towers, 18,000 elephants, or 866 blue whales. 

Reborn Challengers- You are on top of the mountain!! 'take a step back and look at all you accomplished.

There is a restaurant named BACON... i need to go there. Bacon everything!! http://austin.eater.com/archives/2011/07/27/bacon-to-offer-a-stacked-roster-of-bacon-flavors-this-fall.php

Got a sweet surpise for the Strength class. Its time to party!!!

If you ever have a chance to watch the E60 ESPN of Patrick Willis DO IT!! You'll be shocked by his story. The dude didn't even have running water to drink until he was 8...by 10 he was working to support his younger brothers and sisters. Absoluely amazing. http://www.youtube.com/watch?v=XvZqyoWcGrc

Have a great Weekend

SIC EM

Get your mind Right!!

Get Your Mind Right

If you were to ask me the most important quality you needed to be a successful CrossFit athlete, I'd say Mental toughness without hesitation. Above all others this attribute stands alone for me. You can be the most talented person in the world but without the toughness to persevere it means nothing. Take this toughness to the box and push the limits of your body. If you wanna make change and get better sometimes you gotta throw yourself in the deep end and find out what your made of. 


Thoughts on the Open- Heres the 2nd WOD
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)


Last week was a all out body weight exercise. Very little skill to perform this movement. The lighter endurance athletes owned the first week, putting up some ridiculous numbers. Think I saw some dude from Russia put up a 161. Jesus... This week is quite the opposite, lots of strength and one of the most technical lifts in CrossFit. I guess they heard the cries from the big guys. Im taking this beast on tomorrow at 11:30. My mind is right...Game time!!




1. There was 5.7million burpees done around the world for the first open WOD. I think thats enough to retire the movement forever. All in favor??? I!!


2. Come on out to CFRR at 11:30 to watch us hit the open WOD. Gonna be pure madness.


3. Reborn Challengers- About one week left!!! Don't leave results on the table. Finish!!


4. LEGIT Strength get ready for this

SIC EM