I don't know Asrock brand but Asus is well known in the industry and can get your CPU to 5+GHz 
. Also, I'd recommend air cooler because it's safer and easier to clean with almost zero maintenance.
Cooler: Noctua NH-U14S
http://www.newegg.com/Product/Product.aspx?Item=N82E16835608041
New $70
Mobo: ASUS MAXIMUS VI HERO LGA 1150 Intel Z87
http://www.newegg.com/Product/Product.aspx?Item=N82E16813132016&cm_re=ASUS_MAXIMUS_VI_HERO-_-13-132-016-_-Product
Refurbished $118
New $155
Also, in the long run I'd go with 16GB of RAM to future proof your system. In this case, faster speed rating and higher capacity more is better!
. Also, I'd recommend air cooler because it's safer and easier to clean with almost zero maintenance.Cooler: Noctua NH-U14S
http://www.newegg.com/Product/Product.aspx?Item=N82E16835608041
New $70
Mobo: ASUS MAXIMUS VI HERO LGA 1150 Intel Z87
http://www.newegg.com/Product/Product.aspx?Item=N82E16813132016&cm_re=ASUS_MAXIMUS_VI_HERO-_-13-132-016-_-Product
Refurbished $118
New $155
Also, in the long run I'd go with 16GB of RAM to future proof your system. In this case, faster speed rating and higher capacity more is better!
[color=#3366ff]CPU: Intel Core i7 4790K OC'ed @ 5GHz[/color]
[color=#339933]GPU: MSi N580 Lightning Extreme 3GB[/color]
[color=#cc3333]RAM: CORSAIR Vengeance Pro 16GB DDR3 @ 2666MHz[/color]
[color=#333333]HDD: Samsung 840 Pro SSD 512GB[/color]
[color=#6666ff]CPU cooler: Noctua NH-U14S w/Noctua NF-A15 PWM 140mm Premium[/color]
[color=#ff3333]MOBO: Asus Maximus VI Hero LGA 1150 Z87[/color]
[color=#cc3399]CASE: Thermaltake Urban T81 Full Tower[/color]
[color=#339933]GPU: MSi N580 Lightning Extreme 3GB[/color]
[color=#cc3333]RAM: CORSAIR Vengeance Pro 16GB DDR3 @ 2666MHz[/color]
[color=#333333]HDD: Samsung 840 Pro SSD 512GB[/color]
[color=#6666ff]CPU cooler: Noctua NH-U14S w/Noctua NF-A15 PWM 140mm Premium[/color]
[color=#ff3333]MOBO: Asus Maximus VI Hero LGA 1150 Z87[/color]
[color=#cc3399]CASE: Thermaltake Urban T81 Full Tower[/color]