The BEAST pictured above is Roy Robinson of my 6PM class. Roy does not like the spotlight or any sort of individual attention to be spent on him. He will be the first to dismiss praise on himself and give it someone else...Well, too bad my friend, because what you do in the box everyday needs to be the discussed and looked at. We did the WOD "Roy" last week and it was a asskicker
Pressure was on because you don't wanna suck at your own WOD lol. Roy ended up smoking this workout in the fastest time of the day, clocking in at 12:15...that is blazing folks. A few things about Roy, he never complains, whines, or quits. He is a fighter every week in class and just WORKS no matter whats on the white board. This dude is just blue collar and gets it done every time. Proud to have you as part of the 6PM baller class, Roy. Keep doing your thang!!
Thursday, August 2, 2012
Some LOVE for my Peeps
I truly enjoy coaching n working with people and pushing them towards their goals. This job has been a blessing for me and has helped me become a stronger person inside and out. I have enjoyed every second working with each and every one of you and it jacks me up to see all my members achieve greatness. Have ya'll ever noticed that i'm more excited about your PR usually than you are?? lol Watch this clip of this coach celebrating after his athlete nails this landing. Def me right there. Awesome!!
Here's a list of members that have been training with me for 6 months or more.
Ross Lucksinger
Angie Nutt
Michelle Hall
Lisa Meyer
Beth Wilhelmi
Alison Stone
Debbie Deyoung
Debbie Zamora
Sara Savoy
Radona Wagner
Travis Hobson
David Milton
Erin Byrne
Danielle Cordaway
Jonathan Edwards
Travis Colvin
Ken Asklund
Paul Martinez
Roy Robinson
Mercedes Parada
Janna BONA!!
CY Libersat
Chuck Farr
Steve Wappler
Christian Knaak
Jason BIG FLEX Fannin
Ed Jackson
Katherine Bayer
Danny Bryant
Jonathan Samford
Jordan Zercher
Kaveh Azarnoush
Just wanted to say Thanks to everyone who has made this such a amazing experience. I hope I have impacted your life as much as yall have mine. So raise your coconut waters up!! Here's to many more bad jokes, great WODs, and achievements...Cheers!! I will be posting members highlights for the next several months to give a more detailed look into the awesome stuff were knocking out.
If you didn't see it here's a insanely awesome LEGIT video...click it!! It gives you a peek into how we are get really freaking strong.
A few random thoughts
1. USA USA USA!!!
2. A few years ago you couldn't catch me watching gymnastics during the olympics. Now, its prolly may favorite thing to watch. Thank you CrossFit!!
3. How come China is so great at sports you have never heard of??
4. 1 day to Yellowstone!! Woo woo!!
5. Shout out to my girl Erin Byrne of the 5:30AM class for getting her first kipping pull up this morning. Many more to come...Early morning Baller!!
6. Someone presented me with this question and it blew my mind. Who would win in a fight between 10 UFC fighters vs a Grizzly bear?? Think about that......lol
7. My beard is ready for the mountains.
Quote of the week-- Defeat is not the worst of failures. Not to have tried is the true failure. -George Woodberry
A healthy mind and outlook have huge benefits in just about every way and when I think about clearing my head and relaxing I think about the great outdoors. Most people enjoy a tropical place with umbrella drinks rollin in. Don't get me wrong, I love that too, but you can't beat breathing in pollution free air and seeing the natural wonders of the world. Those of you that know me pretty well know that i'm sort of a wildlife nerd so what a better place to go than Yellowstone National Park. August, 4th-11th im setting out on a road trip from Austin to Yellowstone and am spending the week checking out the spectacular scenery. So pumped to grow a sweet beard and be a mountain man!! Can't wait!!
OF course I might just have to hit a few WODs while i'm there. So this is prolly my best bet. Yellowstone CrossFit??
And just to convey the pure excitement I have for this trip. Check this out!!
I have a Iphone 4 and it has just two apps. Now, I am not a App skank. I am super picky with my apps because I think many are just a waste of time, money, and I don't get one without serious thought and evaluation. I have only 2 apps, so you know the 2 I have are near and dear to my heart. Here they are-
1. Atomic Fart....Don't judge until you download. Priorities people
2. Inside Yellowstone
Thats real...Boom!!! Ha!!
STRENGTH
Those LEGIT boys just keep getting Stronger. Yesterday we had a Strength class working on heavy Cleans.
Power CLEAN
3-3-2-2-1
We got to our one rep max and the following PR madness ensued
Chuck 175 to 215
CY 205 to 225
Paul 225 to 235
Jonathon 135 to 165
Victor dropped in and got himself a 10#PR as well
This kind of progress and gains in Strength don't come easy. The LEGIT class has been dishing out some insanely challenging workouts for these guys to attack 2X a week and they always step up to the plate. They are eager to learn, hungry to be better, and most importantly they wanna be Honey Badger like!!! Great work guys!!
If yall keep getting PR's like this im gonna have to buy the ultimate PR horn.
Hells Yes!!
If you didn't get to take a look at it before heres my Stone Fran
21-15-9
Stone Thruster 96#
Pull ups
Hope yall enjoy my suffering...here ya go.
This just about killed me. The combo of balance and strength required for this WOD took me a bit by surprise. TOUGH!!!
Theres a certain point in every workout that you tell yourself, This really hurts..I have to stop..I can't do this..Air squats again!!(In a whiny voice lol) This threshold of pain is at different levels for everyone but one thing separates those when they get there, Toughness. You can slow down when you get there or you can push this threshold each time you WOD. Pushing it a little more each time will teach you a lot about yourself, your limits, and improve your CrossFit tremendously. Your body can do amazing things if your mind can overcome the mental battle.--Mark Manning
Now, I gotta toot my own horn. Look at the last sentence, that is a awesome quote by me haha. I gotta copyright that.
FRAN with a Stone??? Why not
Thats Right!!! FRAN with a Stone!! Saw this the other day and I knew that I would have to give it a shot. If yall haven't noticed I am a big believer in the benefits that lifting awkward objects does for any athlete. Theres a certain mental toughness it takes to move a big ass boulder but those that do it, quickly realize the benefits. The stone below weighs 96#. Although this dude could lift a 95# barbell with ease, this Stone creates a hell of a challenge to stabilize and move multiple times. Muscle control and Strength is tested to the max during these movements. Benefit?? Take any WOD and replace the weight you use whether it be a Kettle Bell or a barbell and use a Stone, Keg, or Sand bag. Then, talk to me...ROUGH : ) Everything will feel much easier once you move back to your regular weights.
Next week im doing this!! Thinking a helmet might be a good decision. GAME ON!!!
You the man Chuck!!! Congrats on all the Victories thus far. Check his success here-
Adios Vest!!!!
Now that I am free from prison AKA my time in the Vest. I have to say, Glad thats over!! I feel so much lighter and faster now in my WODs. I almost want to go frolock in a meadow somewhere....too much??? haha. But the other part of me has mad respect for that vest because as bad as a WOD can be, it can always get much worse. When people say, that workout was the worst thing thats ever happened to me.... please put on a weighted vest, and believe me, it can get worse. It really teaches you about your limits and how you manage pain is so much of a mental battle. Overall, it was grueling, and the competition was a tough challenge but I did my best and im happy with it. So many people came out to support me and im so lucky to have such strong support team up at CFRR. I just wanna say, Thanks!!! As i went by on my laps of the 5K, I wanted to stop to walk so bad(Especially on the HILL of WHOA!! Which make the Hesters hill look like CrossFit Kids) but seeing others cheer me on kept me going. Thanks to all again!!
Next in the Vest--Travis Colvin of my 6pm is taking it on this month in all his classes not matter the WOD. Give him your support....its no joke!!
Just a Tip
Im feeling very motivational today so beware here it comes. So many people asked me why would you do a competition like the combine?? I always said, because it was a great challenge. This was never about winning or losing for me. I could really care less. All the hours of training and the Comp was about testing my self to the max. I could of easily looked at the workouts and said, Hell No!! Im not a runner. Im not a endurance athlete and Box jumps hurt my knee, but i didn't. I knew this comp didn't play to my strengths as a athlete but I continueed on because of the challenge. All these things make me a better athlete and strengthin my charactor. Don't afraid to take the next step because your not gonna win. Its not about winning. Its about making yourself better and overcoming obstacles. Period.
Video of the week--- A amazing story of a wounded veteran deciding to make a change. Thanks for the Vid Ross!!
Tear up??? It got me
LEGIT Strength Shout out of the week---
During our Benchmarks the Strength class Athletes have to complete 3 of 4 different Strength tests to move up a level in class. CY, is one of my members that has one speed....Full!!! He always brings it but this the Beast Benchmark and it will be no easy test.
WOD 1
10 Tires Flip on the Beast Tire----Weight 550LBs---Cap 2min
First attempt at the WOD he does 8 and collaspes out of exhaustion. This was WOD 1 out of 3 to 4. I have never doubted CY as a Athlete but just out of pure observation I thought we needed to continue to train before he would be ready to tackle the BEAST Benchmark. We talked strategy and he rested and said, Im gonna lift that tire!!! Maybe not in those same words but you get the point. He goes in and does the 10 reps with 30 sec to spare and completes the other two tests of strength to move his chain up the board....I was speechless. It was like out of a movie. CY is what the LEGIT class is all about. Overcoming failure and getting back up on that horse or under that 550LB Tire in this case and killin it!!! If you want it bad enough.....you can always overcome. Proud of you man.
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:
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
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.
