REBORN Boot Camp

"REBORN" Boot Camp is off and running full steam ahead, and I can't be more proud of my Boot Camp ladies. They have been troopers from day one and haven't looked back since. Our first session was not only these ladies first Boot Camp but also their first taste of CrossFit. Since that time I have seen them steadily progress everyday while keeping a positive attitude and bringing their "A" game every WOD.  Truly Inspiring to watch yall break through physical and mental barriers every week. Awesome Work Ladies!!

Come check out this new challenging approach to CrossFit. Yoga Mat, water, and a positive attitude is all you need. We are at the Community Park at Forest Ridge and Senna Trail. 7AM Mon and Fri. Come try a free workout and see how we roll. 

If that wasn't enough... this is the new "REBORN" Boot Camp Boombox AKA the Ghetto Blaster.  And yes, if you were wondering that is a 80's style Boombox with a Ipod adapter...Boomsauce!! When I put this on my shoulder not only does it make me awesome, but it means its time to get FIT. 12D batteries not included- Feel free to donate to the BoomBox fund.

Contact 

Mark Manning

830-798-5806

Mark@CrossFitroundrocktx.com

Are you Ready to Be REBORN??

LEGIT Personal Training.

The picture above is my cousin Ross…AKA Back tat six pack. He's been taking one on one sessions with me for the last 3 months. Ross has never lacked dedication or drive by any means, he's the kind of guy that will do extra reps in his workouts and then some. The hardest thing to get him to do is to stop and rest.....straight up Beast. Ross had always worked out and been active beforehand but fell into a rut in his fitness, as so many of us do. I introduced him to the CrossFit life style, everything from methods, ideology, and nutrition. Immediately he was hooked and began to see the results of a good Paleo diet and CrossFit program.

When he started 3 months ago Ross plunged into unfamiliar waters with the CrossFit program. Today he continues to train his butt off each and every day. Overall, he's put on a significant amount of muscle mass and dropped his body fat way down. Now, he's leaner and meaner than ever. Great work Cuz!! Your tenacity and mentality towards fitness is truly inspiring. Keep climbing that mountain.

LEGIT PERSONAL TRAINING SLOTS OPEN

Time permitted me to open a few new slots for Personal training. I have 3 new slots.

Mon-Wed-Thurs 5:00-5:45pm

Mon-Wed-Thurs 7:15-8:00pm

Tues-Thurs Mornings

Ready to make a change?? Come get you some!!

You want something, got get it. Period.

  Email me at Mark@crossfitroundrocktx.com or give me a call at 8307985806 for more info.

Few Notes:

  1. CrossFit Round Rock's 1st "REBORN" Boot camp class is just about to kick off. Super pumped!! This will be a whole new way to look at the CrossFit program. Game Changer!! Info and full overview of the program will be posted on the CFRR main page Sunday night

2. How in the hell did the Mavericks win game 2?? Someone tell me please…crazy.

 3. Lastly, Garage gym Throwdown is approaching quick. Let’s do some work fellow CFRR competitors. Get your BOOMSAUCE out cause its going down.

P.S I just went to Sam's so I got a lot lol. Heyooo!!! 

Failure Is Not a Option

Failure is not an Option

How do you deal with failure? It can affect people in many different ways but overall there is only 2 simple options when confronted by it, lie down or get back up. Does lying down and discontinuing to pursue goals provide any benefits?? Absolutely not. Get back up and remain hungry. Whether it’s life, or fitness, nothing can ever be accomplished without perseverance, and desire. If you look at some of the most successful people of all time the vast majority of them were told they would never amount to anything numerous times….negativity…..negativity and yet some more negativity. What made them great was self belief and the internal fortitude to carry on against all odds. Remember, failure is what you make it. It can be something that weighs you down or something that makes you stronger. Learn from your failures become stronger and tackle your goals. Brick by Brick……SIC EM.

Quote of the week:

Our greatest glory is not in never falling, but in rising every time we fall. -- Confucius

Randomness

1. My 3 month goal of 5% Body Fat is within reach. I’m feeling lean and mean; hopefully Memorial weekend won’t provide me with too much temptation.

2. Heat vs. Mavs NBA Finals is going to be a hell of a show. Do Work Dirk!!!

3. Garage Gym Throw down is just around the corner. Happy to see such a large group of CFRR participates in the throw down. Time to show em how we roll, you know team Beef Sauce is gonna bring it.

4. Have a great memorial weekend everyone. 

LEGIT SPEED & POWER

CrossFit Round Rock is now opening up a Summer Athletes Program for High school athletes and/or athletes coming into High school. LEGIT is an Elite Sports Training that will develop physical and mental attributes to benefit athletes. In all sports alike, Athletes are required to be stronger, faster, and more explosive. The program will focus on these building blocks to deliver an all around better Athlete.  The class will be capped at 12 athletes and will run the entire summer. Call or email to reserve a spot.

More Details??

Starting June 6, 2011

MON-WED-FRI

10:00-11:30

$199 a Month

Training includes:

·         Power & Strength Training

·         Speed Development

·         Agility and Mobility Training

·         Nutrition and Supplement Counseling

Take your GAME to the next level and become a stronger, quicker, more agile and injury resistant Athlete

Contact:

Mark Manning

Cell: 830-798-5806

Email: Mark@crossfitroundrocktx.com

Make a change this summer and become a Champion!!

Just a thought:

9 out of the last 10 U.S. 100m champions were the youngest in their family.  They all had other Athletic siblings but their star shined brighter…..why?? I think it’s about playing up to your competition. They spent their whole lives competing against people who were older, bigger, faster, and stronger than they were. Once they got into sports with people their own age it was a walk in the park. Genetics definitely plays a role, were not all running 10sec 100m dashes but the importance of some good competition and training without boundaries is what separates the good from the great.

Quote of the week:

"Stop thinking in terms of limitations and start thinking in terms of possibilities." -- Terry Josephson

Bonus:  I thought this recipe was too hilarious not to post.

Paleo Meat Cupcakes - Turkey & Pork Cupcakes with Jalapeno Butternut Squash Icing

For the cupcakes:

1 lb ground turkey

1 lb ground pork sausage

1 tbs fresh cilantro, chopped

1 tbs fresh parsley, chopped

1 tsp fresh oregano, chopped

1 tsp fresh rosemary, chopped

1 egg, beaten

1/2 cup almond meal

1 tsp kosher salt

2 tsp black pepper

1/2 tsp paprika

Preheat oven to 400 and spray a muffin tin with olive oil, or grease with coconut oil. Mix all ingredients thoroughly in a large bowl (using your hands works the best) and place meat mixture in to a muffin tin.  You can fill up the cups to the brim as the meat won't expand out and up.  Bake for about 20-25 minutes until cooked thoroughly. 

For the "icing":

1 small butternut squash

1 tbs coconut oil

2 tbs pickled jalapenos (plus extras for garnish)

Cut squash in half and remove seeds.  Wrap each 1/2 in foil and bake until tender.   Scoop out the roasted flesh and pulse in a food processor with the coconut oil (easier to work with if you warm it up) and jalapenos until you have a smooth paste.  Frost away! 

And lastly, Bin Laden is dead……………..USA USA USA!!!!

FEARLESS

FEARLESS

There something to be said for a animal that ignores all fear and yields zero caution to even the most formidable opponents. Besides the fact they chases off Leopards, and shake off potent Puff Adder venom by taking a short nap, there is a lot to take away from such a fearless animal. I mean they aren’t the biggest, nor the strongest, or the fastest, so what sets them apart?? I think it’s the ability to look at any obstacle and take it head on, and conquer it no matter the risk. Now, I’m not saying to go chase a Cobra up a tree, but we all have mental and physical obstacles that loom over us causing doubt and negativity. Meet these challenges head on and you might surprise yourself. Be fearless.

Random thoughts

I attacked WOD 4 of sectionals on Saturday. This was definitely the most challenging WOD thus far; it was a 10 min AMRAP of 60 bar facing burpees-30 Overhead Squats-10 muscle ups. Talk about an obstacle….Jesus!! I finished out the day with 93reps and completed 3 muscle ups, a personal record for me. I missed the first four attempts but willed my non-gymnast ass up on those rings for the last 3. I’m so happy I pushed through when everything in my body was telling me to just stop. Bring out your inner Badger……FEARLESS

My Sports Training Program, AKA LEGIT Speed & Power is set to begin on June 6. My blog next week will have a full in depth look at the program.  And if you were wondering…..yes, it is too LEGIT to quit

Finally saw “The Fighter” and loved it. Christian Bale nailed the role of playing a washed up crack head. Mark Walberg was Mark Walberg again.

And finally, if there was any doubt in your mind…..Honey Badgers don’t give a shit.

Half The Battle

Half the Battle

Putting in all that hard work at the gym but not really seeing those body changes?? Well I use to be this guy. Clocking 6-7 days of hardcore workouts and seeing my body change but never could lose that little extra bit of body fat.  I tried all the diets and would be successful for the time being but would always slip back down into those bad eating habits. Fail…repeat…fail repeat… I went through this cycle for quite some time. I was introduced to Crossfit by a friend and instantly loved the competition and variety of movements you could do in a single workout….not to mention I was always done in 15 minutes. My Crossfit workouts continued with great results, but I started to plateau about 4 months in. That’s just about the time I meet Adrien and Landon and got on the Paleo bandwagon. I thought for sure this was gonna be another failed attempt at a diet; I mean come on, NO BREAD, NO PASTA, really??? I’m the guy at the dinner table that will snatch the last roll without hesitation lol, so I knew this was going to be tough. I made the change and started on my no bread, no pasta, and other things I find delicious adventure. Threw everything in the fridge away and started from scratch, stocking up on straight primal. 2 weeks in and I started seeing incredible changes in my body. I began to tone up, lean out, and feel a lot better in my workouts. With such dramatic change, I became even more motivated and I continued to put good food in. Today, I never thought it would be possible for me to have the transformation I have had.  I have made a 180 degree turn around in my lifestyle, and not only do I eat Paleo but enjoy what I eat. A wise man once told me working out is half the battle, the other half is what you put in the fuel tank. Make the change……..SIC EM!!

Random thoughts

My March Madness bracket is ruined thanks a lot Texas, Pitt, and Kansas. Also who the hell is VCU?? And whoever picked them to the final four just made a lot of money.

Discovery and the creators of Planet Earth and Life are releasing their new show Human Planet. If your a discovery nerd like me, April 10th its going down. 

The Movie “127 hours” is outstanding. I don’t know how you make a movie about a guy stuck under a rock for 127 hours, but they did a hell of a job. Don’t ever underestimate the will to survive. True story and a great flick, check this one out.

1^st sectionals WOD is in Books. I don’t think there is anything worse than the 10 min AMRAP we did last week, but I guess I was wrong. The 2nd WOD is a 15 min AMRAP lol………Dear Lord help me out on this one.

Last but not least, Arizona States Anthony Robles won the NCAA Wrestling championship in the 127 lb weight class…..crazy thing about this is the dude has one leg. Winning the NCAA is a difficult feat by itself but to do it with one leg is absolutely amazing. Can you say, Ba Ba Baller!!!

Don't Sell Yourself Short

Don’t Sell Yourself Short

I remember my first CrossFit workout….it was a lovely lady named “FRAN”.  She got the best of me to say the least. I spent a 30 min cool down in the fetal position, and was walking around like a zombie for the next 5-6 days trying to work the soreness out. Probably the hardest thing to do was to go back for the next workout and attack it the same way I did before. I had to put my pride and ego aside, and focused on getting better each and every day. Fast forward 6 months later and I doing things in my workouts that I didn’t even think were possible. Belief is a powerful asset to have on your side, so Leave the doubt at home and conquer each WOD to the best of your ability. We are all athletes, so embrace your skills and make it a goal to not back down from anything. You’ll be surprised what you can accomplish…..SIC EM.

Just Keep livin,

L-I-V-I-N

MM