"Popeye and Olive Oil"

Popeye the Sailor Man and Olive Oil, were a match made in Heaven. Popeye's powerhouse food of choice, Spinach. It made him powerful and strong, and Olive Oil was long and lean and by his side.

Interestingly enough they still go hand in hand today. Have you ever read up on what Spinach and other Leafy Green Veggies have to offer you? How about Iron, Calcium, Potassium, Magnesium, Vitamins K, C, E, and B? Yes! They are packed with nutrition.

And Olive Oil has its benefits as well, it provides healthy fats, needed to lower cholesterol, helps with blood clotting, and can also benefit and control insulin levels. However as with all fats, Olive Oil is high in calories so moderation is key.

So, try and get those greens in daily. Maybe saute with a little olive oil or enjoy it fresh with a drizzle of olive oil and enjoy with lunch or dinner? And in the words of Popeye the Sailor Man:

"I'm Popeye the Sailor Man,
I'm Popeye the Sailor Man.
I'm strong to the finich
Cause I eats me spinach.
I'm Popeye the Sailor Man."

(We however DO NOT advocate the pipe that Popeye smoked in every episode...of course that would be a contradiction and the start of a new blog.)

"If you don't use it, you lose it"

Lose what? How about Function, Mobility, and Power in less and than 1 week and a half to 2 weeks also referred to as Muscle Atrophy; the loss or wasting of muscle tissue. No Thank You...I'll pass!

However, due to the ever-increasing sedentary lifestyle in the general population, muscle atrophy is becoming more common. There are other causes that maybe beyond your control, for example neurological damage and diseases, but Inactivity and Poor Eating Habits are major contributors. Thank goodness for Muscle Memory, not all is lost and you can quickly regain muscle strength once training resumes.

Being Active and Eating Healthy are things you can control, so put down the iphone, the ipad, xbox controller, remote control, and anything thing else that can consume you and Get Moving!

Besides, what do you have to lose?...oh yeah, re-read if necessary.

"Happy Socks and Happy Thoughts"

Maybe you've seen a few CrossFitters wearing what appear to be "Happy Socks" and maybe it even made you smile.

Yes, it's true we're a Happy, Upbeat and Positive group of people to be around, visit one of our gyms and see it for yourself. You'll see we have created an atmosphere where Positivity and Encouragement are used to push ourselves and our fellow athletes. There is no room for negativity and we like it that way.

So why, the socks? No it's not a fashion statement but you can definitely make them fashionable. These knee high socks actually give some protection to our shins from deadlifts, box jumps and other weightlifting movements we do.

Check out our latest picture of our "Happy Socks". This picture was taken at last week's first ever "REBORN" Bootcamp Free for All..."Bring-on the Neon".

"Think Happy, Be Happy"

"Bring-on the Neon"-Free for All

Theme: "Bring-on the Neon" 

Looking for an Awesome and Upbeat workout to change up the routine?

Please join us for CFRR "REBORN" Bootcamps, First ever Free for All.

Date: Sat. Nov. 12th, 2011

Time: 8:00 AM

Location: Chandler Oaks Elem., 3800 Stone Oak Dr., Round Rock, TX 78681

Bring a Friend, Wear your Neon and get ready to Get Fit.

This will be capped at 25 people. Email Coach Mark today at: mark@crossfitroundrocktx.com, or call (830) 798-5806, to reserve your spot. 

Bootcamp Boombox Beats

Meet our Bootcamp Boombox!

Ever added some Tunes to your workout and almost forgot you were working out or just breezed through it? There is actually some rhyme and reason for that, actually a scientific reason.

Here's are a few things Researchers have found:

Rhythm Response: Rhythm response is actually tied to the beats per minute (bpm) of the song and our internal rhythm or heartbeat. So the more upbeat, the more heart beats per minute, the more calories burned and the more efficiency of your workout.

"I can't hear myself Think":  When working out sometimes not hearing yourself think can be a good thing. Music can help block out that little voice, otherwise known as your own worst enemy, in your brain urging you to give up and just quit, or even think about all the other things you could be doing...Hmmmm?

More of this and less of that: Choosing the right music can help to increase endurance and lessen the effect that fatigue can bring.

So Pump up Volume and Get Moving!.....After all it's all about the Beats Baby!

"The Early Bird Catches the Worm"

Almost everyone has heard the proverbial phrase: "The Early Bird Catches the Worm". 

What does it mean and how does that apply to working out? 

Well, in other words, if you start something early, you have a better chance of Success. For those of you who struggle to be consistent with working out, an Early AM workout may be just what you need. When you get it done first thing, other activities won't be able to steal your time away later in the day.  

So be an Early Bird, Rise and Shine before the Sun comes up. Success is on the horizon! Can you see it?

"Meet Kim and See Results"

At the beginning of October, Kim joined our Stone Oak Bootcamp location, to supplement her classes at the CrossFit Round Rock gym. And as a result, already she is down 2% body fat! Wow!

Kim comes to class everyday with Smile, a positive attitude and ready to work. She jumps right into every workout and comes out victorious every time! Keep at it, Kim. You are an example of hard work and dedication.

"Meet Beth"

Beth attends the Mon/Fri REBORN BootCamp in Forest Ridge. She was the very first REBORN BootCamper and is a great testimate to the program we have built. Leaner and meaner than ever before she continues to make stunning progress every week while always maintaining a positive attitude. 

Love your work ethic, Beth!! Keep doing your thang!

Sic 'Em

"My Buddy and Me"

When implemented properly, in a balanced way, kettlebells can seriously give you a killer workout in the most efficient way. Who doesn't want that right?!?

At "REBORN" Boot Camps, each Boot Camper is paired with a "Buddy" otherwise known as a Kettle Bell according to their capability. Some will say a love hate relationship will start to form with your "buddy". Naming your buddy is highly recommended for serious results.   In the above picture Tima, Toni and Carolyn show their "buddies" off with a early morning smile! Great work Ladies!

What's your "Buddies" name and why?



Hello!

    

Welcome to CrossFit Round Rock’s “Reborn” Bootcamps Blog.

Please stay a while to browse and see what “Reborn” Bootcamps can do for you.

Check back weekly for updates and new posts about our bootcamps.