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