20LB challenge and Attitude = Results

 Week #3

Talk about a tough 3 weeks....damn. For those of you that didn't know this vest has been attached to me for every WOD for the last 3 weeks. No matter the workout, I put it on. It weighs 20Lb, although sometimes feels like a hundred. But i'll tell you what...im stronger for doing it. Can't wait for the 26th to Beast out on the Combine WODs. Heres the competition if you haven't seen it.

Rahoi“

Complete as many rounds as possible in 12 minutes of:

24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

“Severin“

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

SIC EM!!

LEGIT Update-

I just wanna say...I got some animals in the LEGIT Strength class. These guys have busted their tails and have seen some significant strength improvements. Proud coach here but we aint done yet fellas. Strength is the name of the game...LEGIT!!!!!

Just a thought here----

Most people do 3 WODs a week so that breaks down to about 60min of actual CrossFit work in a week.(At the most) Not much time to mess around. Point is...get your mind right when you step in the box. Attitude and effort directly relates to results. Why just go through the motions??? Thats a waste of time. Use that time wisely and you'll see the BIG pay off.

Check this Vid 

This is hilarious becuase when I use to work at Big Cat Rescue I remember the Cats getting super excited about the kid tours. People would say, Awwwww....I think he likes my son!!! And i would say, Yep he sure does....haha.



Lastly--
Dear, 20LB Vest
I hate you!!!
Sincerely,
Mark Manning

SAUCE

The CrossFit Regionals is now just over a week away and with the WODs released the reality of the event really sets in. My homie Landon has been training his ass off this entire year to put forth the best athlete he can next weekend. Athletes put a ton of pressure on themselves and Landon is the same. Besides the internal pressure he puts on himself theres also the external pressure of thinking you have let others down by underperforming, but this pressure is non existent and let me tell you why. Its a hell of a honor to even make the top 60. The region was as competitive as its ever been this year. A few guys that went top 10 last year cant even be found on the leader board this year. And the external pressure?? There is none. Everyone just wants to be a part of this journey with you no matter the result. Also, think about all the hours of training, now that was difficult. All the work is behind you, nows the the fun part....Regionals!! Thats why we CrossFit in the first place, to have fun right??? Your in a nothing to lose situation and CFRR is behind you 100%!!! The only thing left to do is to.....Bring tha SAUCE!!!

BTW if you google meat sauce this is the first thing that comes up so I guess whatevers in this bowl is the real deal.

SIC EM

20LB CHALLENGE

20 LB CHALLENGE

 The CrossFit open has been over for some time now but training and improving as a athlete hasn't stopped.  Especially if you strive for greatness and your just a little crazy....think I fall under both these categories. So a 20 LB vest??? Why?? Well the challenge is to take your normal training regiment and add a 20 LB vest to every workout you do no matter what it is for 1 month time. The idea is that if you do everything with this extra weight, that when you take off that weight you feel lighter, quicker, and stronger. Kinda like how a boxer will train with heavier gloves than what he will actually fight in. Then in the fight he will have a feeling of lighter, faster hands. As anyone that CrossFits knows, its a mental battle from the beginning of a WOD all the way through. Any kind of mental edge you can gain during these grueling workouts, you take it.

The other reason im putting myself through this madness is "The Crucible at the Combine Competition" On May 26th http://www.cruciblebenefit.com/. Its a 2 WOD event benefitting the Wounded Warriors Fund. Heres the WODS-

Severin      

50 Strict Pullups

100 Push ups

5K Run

Rahoi

12min AMRAP

6 Thrusters 95/65

6 Bar facing Burpees

12 Box jumps 20/24

They also have a BEAST division where you do all of the above with a weighted vest. You know im going BEAST!!! What a great way to give back to those who have sacrificed so much. I'll keep all updated and anyone that wants to share some of the pain...sign on up at the link above : )

"A Test of Strength Benefitting those that have Proven it"

SIC EM

Why do I CrossFit???

Why do I CrossFit????

CrossFit is not a job its a lifestyle and we hear that all the time but it really needs to be taken as one. The main reasons i started to CrossFit in the first place was the competitive feel, the variety of WODs, the warm culture, but most of all it was fun to me. I thrive in doing the extremely difficult with a group of like minded masochists like myself. The crazy madness of a WOD is addicting like some Fruit Punch Spark...heyoo!! Fitness is not meant to be boring....we are meant to test our physical boundaries in fun and creative ways. Not just a simple routine we do cause we have to, but because we love it. During the open, I ate, slept, breathed, the OPEN. Its all I would think about...Whats the WOD gonna be this week??? I wonder if my carb intake was correct this week??? Why in the hell would they give us 7min of Burpees??? lol. The open turned into a job and the pressure of moving to 30th, then 70th, then back to 54th, then dropping out of the top 60. I was on a mental roller coaster that had completely worn me out. Instead of taking the time to say, Hey I did a 125 Burpees in 7min!! I was thinking about the 3 I had no rep-ed and why I just didn't do another rep in the final seconds and I would of moved up another 10 spots in the rankings. I was not having fun and it affected my mood and performance. This Sport is all about doing what you think is impossible, testing yourself daily, and having fun doing it. I had forgotten the number #1 reason I WOD....its to have a hell of a time with people I care for, and enjoy the crazy chaos that is CrossFit. Athletes, (Yes y'all are athletes :)...especially those who have been with us for some time. Remember why you do this and don't let this Sport turn into something you have to do. Always keep a smile on your face and take your victories in the box as a great accomplishment as you move forward. Cause you could be staring at a treadmill watching the calories go by.(Bad memories) Keep the fun in it and take pride in what you have accomplished.




Quote of the week

Don't poo-poo your effort. Revel in the knowledge that you gave it your all. Kevin Daigle

Love quotes that have potty humor but at the same time hit home. Quality!!! Thanks Kevin!! 

Sic Em

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