Monday, November 24, 2008

Cause We Can

What keeps you going when you think you cannot go on any longer? When the pain is so overwhelming that you wonder why in the world would anyone ever do this to themselves, voluntarily at that too.
Why???? Why do we do what we do? Why would anyone push themselves to their limits knowing it is going to hurt each and every time you do it?
CAUSE WE CAN!!!!!!!!! And forever until I die, I will continue to push my limits in my 3 elements of my life; mentally, physically, and spiritually.


November 25, 2008

Tuesday 081125
Five rounds for max reps of:
Body weight bench press
Post reps for both exercises in all rounds

As rx'd:
BP/PU's total's

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Friday, November 21, 2008

Let's Hear Your Best War Cry For Victory!!!

The stage is set. In any competition, anything can happen. You have to understand this. It does not matter who looks good on paper, statistics do not take into account HEART. A pure, burning desire to overcome any obstacle to succeed. I know this. I respect this.
After the 2008 Crossfit Games this year, I set out a mission to get into shape. I was not in shape this last summer, but I still went out there and competed with the heart of a Lion! And because of that, I was average.... I was average.... I was average.... Just let that vibrate in your body for a minute. The day I accept mediocrity in my life, pull the plug for me please.
Since leaving the games, I have been on a mission to do everything in my hands to become an Elite Competitor at any competition. I was on a steady rise of gains for 3 months after the games. For the past few weeks, I have not been feeling the same. I had dinner with Jeremy tonight, just another night it would seem like. But, advice that comes from people you care about is always appreciated. But, when you get to take advice from someone that is close to you and they just happen to be a badass, then you have a slight edge. Until someone else places in the Crossfit Games that can give me better advice, I am going to do what works, and I would be stupid not to. Anyone would.
People often ask me, how can I look like her, or him? How is he so in shape? How can anyone do what others do???? Simple, do what they do. If you want to be rich, hang around rich people and mimic them. People that communicate well can show you how to do the same just by being around them. Fit people can get you fit. It's a pretty simple concept, but like so many things in our lives, we over-complicate things and loose sight of what could be.
So, the question really is, what do you want? But, you have to understand what you are asking for, and know that you have to pay your dues for what you are asking for. No such thing as "something for nothing." That's not how this universe works. Saying all this................
Tomorrow is a challenge. It will be a blast. Anything can happen. After I recover from the past few months of hitting it hard in the gym, I am going to do everything that gets me vibrating at a higher frequency, and exclude everything that puts me down. EVERYTHING! Anyone will to do the same, please join. My question- what is my potential? My answer can only come from doing everything I can do give me the best opportunity to find out. Get some ehh.

Thursday, November 20, 2008

Eye of a Tiger!

Don't let those gentle eyes fool you, Sally is one of our hardcore Crossfitters in the gym. She has seen amazing results, and keeps getting better often coming into the gym 5x a week.
A little about Sally;
"I don't run 5K's, I don't know max reps for sit ups and pull ups but I just did my first kip 2 weeks ago. Day job: I manage 100 plus division of people supporting caseworkers at the department of family and protective services. I have worked there 19 years. I am 46 years old and have 2 teenagers which is why I have to work out as much as possible."
Day in, and day out, Sally comes to the gym ready to give it her all every workout. I am really glad that Sally has been on our team, and really excited for all of her hard work to pay off, not only this
Sat, but as she continues to get better. Great job Sally!!!
November 20, 2008

Thursday 081120
Rest Day
But, managed to run 4.5 miles at a easy pace. 1st long run since the Human Race, and felt really good. I also have been focusing on consuming enough water cause I have been slacking in this area. Can't wait for tomorrow's WOD, and Sat's workout!
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Two Motivators For Team Semper Fidelis!!!

Zac Hughes, 27, who just recently married our very own Nicole(Holstrom)Hughes a few weekends ago. He has lived in Austin for a few years now, and has never been "happier with everything that is in his life right now." Everything for him includes his new wife, his dog, his friends, Texas Tech and Titans football, getting "Prime Time," and excited to put out a great performance this Sat to help Team Semper Fidelis win!
Allison Chase, who is married to Mike Chase, has been with Crossfit for a while now. She is recently coming off an injury that put her training in slow motion for a while. But, since returning, she is more on fire than ever to elevate her overall wellness and fitness. She has been committed to this challenge. She is mother of Ethan and Talia who are inspired everyday by her wonderful outlook on life. Allison definitely gives me energy just by hanging around her. Allison made the commitment to get started early with her fitness goals instead of waiting for the new year, or anything else that would keep her from starting now. Great job Allison!!!!
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Wednesday, November 19, 2008

Plugged Into A HIgher Purpose

I used to wait around for a whole lot of things to get in order in my life, then I would say I could do what I wanted. "Wait til I pay this off, or wait until this happens, as soon as I get on top of these things I can really start living the way I want to"
Then it hit me... all of these things, tasks, obstacles that are in my life right now ARE MY LIFE! Today, here and now, this is the only thing that matters. In this day, and every other day I wake up, I live.
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November 19, 2008

Wednesday 081119
Complete as many rounds in 20 minutes as you can of:
-Run 400 meters
-Max rep Pull-ups
Post number of pull-ups completed for each round to comments
8 rounds;
Total= 135 pullups

Tuesday, November 18, 2008

Party At Crossfit Central!

Party At Crossfit Central! from Lance Cantu on Vimeo.


November 18, 2008

Tuesday 081118
Push jerk 1-1-1-1-1-1-1 reps








Sunday, November 16, 2008

Technology, Entertainment, and Design...aka- TED


TED stands for Technology, Entertainment, Design. It started out (in 1984) as a conference bringing together people from those three worlds. Since then its scope has become ever broader.The annual conference now brings together the world's most fascinating thinkers and doers, who are challenged to give the talk of their lives (in 18 minutes).

So, if you never have come across this website, please take a few minutes and explore. The information and ideas that are available are nothing short of breathtaking.

Let me know what you think of her "Stroke of Insight."

November 16, 2008

Sunday 081116
Rest Day...

I almost rested.

4 rounds of: 250m row, 15 db clean and press at 45lbs, 50 double unders, 20 wall ball shots at 20lbs... 23:37.

*And yesterday was heavy back squats- 5 sets of 5. But, because Lululemon was having their Grand Opening weekend, I was able to demonstrate of Crossfit abilities in front of their store. I was slotted for an hour, and at first was a little skeptical, because I know very few workout last up to an hour long. But, I came up with an ingenious idea that I would do snatch's at 95lbs, muscle ups, and double unders.

My goal was 100 snatch's, 50 muscle ups, and 1000 double unders. Well after I warmed up, set up the eq., I completed a total of 80 snatch's, 40 muscle ups, and 800 double unders... then my body shut down. This was in 32min+. I called it quits with a few mins to spare. But, figured it wasn't a good idea to attempt heavy squats.

But tomorrow is "Helen," and I aim to go sub 7:30. We will see!

Friday, November 14, 2008

Congrats Amber!!!

If you have not heard the good work, Amber has recently gotten engaged! She is a wonderful person to be around, works extremely hard at everything she pursues, and is the best person to have on your team.

A few tidbits on Amber, she has recently completed the Spartan Challenge and saw great results. She is going to complete a half marathon this weekend. She travels more often than not taking care of business, but always leaves time to travel and pursue her own passions around the globe. If you look at her facebook pic, it is the coolest ever... a picture of her face with the Pyramids of Egypt in the backround- so awesome.

She joined "Team Semper Fidelis" on her own personal desire to stay on the path towards her goals. She says that being so busy with work and traveling, she wanted to commit herself again to something that can hold her accountable. Even though she has been successful with everything else she has going on in her life, she chooses to seek help in areas she may not need it, but she knows she is better off that way. Well noted Amber!
Again, congrats on the engagement from you entire team, and everyone at Crossfit Central. And good luck in the run this weekend!


November 14, 2008

Friday 081114

Five rounds for time of:
95 pound Hang Power Snatch,15 reps
Run 400 meters

My time: 12:48 as rx'd.

Snatch felt a little heavy, and my runs weren't at all what they should be like. I have noticed this in the past week and a half, my performance not being up to par. I notice this before I workout, or during when I don't think I should. What do you do when you have been zoning your correct blocks, and hit a plateau of energy or performance.... Up Your Fats!!!
So, I am going to go up to 2x fats on my zone/paleo diet. I will keep you posted.

Thursday, November 13, 2008

WOW... Very Impressive!


For time:

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Post time to comments.

My time was 18:32. Felt I had no pull for the muscle ups, but still a descent time.

Wednesday, November 12, 2008

Why the squat, isn't it bad for your knees???

Compliments of Crossfit, at and Coach Glassman.

Squat Clinic
By Greg Glassman
In Basics, Classic, Coaching, CrossFit, Exercises
December 01, 2002

Why Squat?
The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years.
Not only is the squat not detrimental to the knees it is remarkably rehabilitative of cranky, damaged, or delicate knees. In fact, if you do not squat, your knees are not healthy regardless of how free of pain or discomfort you are. This is equally true of the hips and back.
The squat is no more an invention of a coach or trainer than is the hiccup or sneeze. It is a vital, natural, functional, component of your being. The squat, in the bottom position, is nature's intended sitting posture (chairs are not part of your biological make-up), and the rise from the bottom to the stand is the biomechanically sound method by which we stand-up. There is nothing contrived or artificial about this movement. (

Wednesday 081112
Rest Day

3-2-1 Go!!! snooze...............

Tuesday, November 11, 2008

What do you think???


Tuesday 081111
"Fight Gone Bad!"
Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20" box (Reps)Push-press, 75 pounds (Reps)Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

My score as rx'd-


Get Some!!! Felt sluggish though. All good, 4th time at this wkout. I will get 4+ next time!

Monday, November 10, 2008

Happy Birthday Marines!!!

Today is the Marine Corps' 233rd Birthday. So if you see a Devil Dog today, wish him or her Happy Birthday !

Pics from my 2nd deployment Iraq. Crazy, I haven't looked at these in a long time.

WOD for 11/10/2008-
Monday 081110
Five rounds for time of:25 Inverted Burpees25 Pull-ups25 Burpees
Post time to comments

rx'd- 30:28... ouch. pretty brutal!!!
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Sunday, November 9, 2008

As Hard As "Fran"- Vomit Comet!!!

Vomit Comet!!! As Hard As "Fran" from Lance Cantu on Vimeo.

20 Push Jerks 20 Burpee Pull Ups

10 Push Jerks 10 Burpee Pull Ups

wt. used- #95lbs- time: 3:00

I was not ready for how hard this was.

Friday, November 7, 2008

I Feel Your Pain

Clients often ask us, "Do you guys ever get sore?" My answer is most certainly and undoubtedly YES!!! I was talking with Carey Kepler about it earlier today, and one of her clients today was saying how since she works out so much she probably never got sore. Not the case at all.
The entire Crossfit philosophy: "to increase work capacity across broad times and modal domains"(Coach Glassman) means you will never and can never adapt to the unknowing. Crosfit's way has always and will always be that we "specialize in not specializing."(Coach Glassman)
I will tell you that my body has not been this sore in I don't know when. Many coaches at the gym have been following the main website,, so for the past 3 days Jeremy and I have been doing them together.
So for the past three days, this is what is has looked like for us;
-WED- it was complete as many rounds as you can in 20 min of; 10 pull ups and 10 thrusters at 65lbs... ouch. I did 16 rounds and thought my legs were going to fall off.
-THURS- it was "Lynne" that the gym did wed. So; 5 rounds of- max rep of bench @ body wt. and max reps of pull ups. with good rest in between each round, we did 3 min's; my #'s 1)25b/28pu's 2)12b/25pu's 3)10b/20pu's 4)8b/20pu's 5) 7b/15pu's.... HURT!!! I did do the bench at 185 which is 7lbs over my wt:)
-TODAY- 4 rounds for time; 400m run and 50 squats.... my time 9:38. mylegs felt like your forearms after "Helen"
I think my entire body wants to give up. But, it's the hurt that makes it so good. Not everyone can do what we do. We truly are the lucky ones, and until I cannot because I am unable to, I will tear my body down so that I can build it up, for whatever my life has in store for me. I will be ready!!!!
Get Some
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Thursday, November 6, 2008

Nothing To Do with Fitness:)

Has been a favorite song for a while now. Gotta love her!

Wednesday, November 5, 2008

Accessive Consumption of Carbs!!!!!!!!!

Nutrition Lecture Part 1: Avoiding Disease
By Greg Glassman
In Nutrition, Videos
October 01, 2007

Nutrition can be a touchy topic, like politics or religion, that people take very personally, but good nutrition is the foundation not only for general health but also for high-performance fitness. Much of the public information about diet, particularly the emphasis on low fat and high carbs, has resulted in a near epidemic of obesity and type II diabetes. In this first of a two-part lecture excerpt, Coach Glassman explores some of the science… Continue Reading(

This is one of the many LIFECHANGING articles with a video that can literally save peoples lives. In this lecture video he goes onto explain how 'Hyperinsulism' is the root and cause for obesity, glucose intolerance(how close you are to becoming diabetic), hypertriglyceridemia(elevated triglycerides), hypertension(blood pressure high). So, to understand hyperinsulism, you have to know what insulin is. Insulin is a hormone produced by the pancreas that we cannot live without. "Insulin is the normal essential response to the ingestion of carbohydtrates if you're healthy."(Coach Glassman) It is the ability to suppress sugar normally after consuming sugar. So, the obvious is the way to get your insulin level too high is the overeating of carbs.
How do I know if I am overeating carbohydrates? Well, your insulin level is too high if it's driving up your blood pressure, making you fat, jacking up your triglycerides, or effecting your ability to suppress sugar after consuming sugar(i.e. carbs)
So, what does this all mean? All of these are risk factors and markers for CHD(coronary heart disease), sudden death or myocardial infarct also better known as heart attacks.
What can I do to prevent all of this? 13 Words!
Eat meat and vegitables, nuts and seeds, some fruit, little starch, no surgar = NO CHD!!!

Tuesday, November 4, 2008

Meet Dianne...

So, ever since I have been visiting Jeremy while I was in the Marines, I would often follow him around on his work days. That included his T/TH 530am class at down at Deep Eddy. I took note of Dianne Crawley because of how hard she always worked, and how she has been involved in Crossfit since October 2005, when Crossfit Central first began.
She was highly competitive before training with Crossfit. Often racing in 5 and 10 k's, sprint and olympic distance tri's, and also adventure races. But, like most, implementing Crossfit, she noticed it "brought significant diversity to work-outs and improved the overall fitness level."
A few notes on Dianne;
Professionally, Crawley has been in the healthcare industry for 10 years and is currently responsible for new business and referral relationship development for a nationally recognized rehabilitation facility for individuals who have suffered a brain injury.
Originally from Owensboro, KY, she moved to Austin, TX in 1999 and now spends free time with her husband, Ben, and two young boys, Landon (5 yrs) and Griffin (3yrs). They spend their time involved in soccer, basketball, gymnastics, biking, swimming, and running around at the playground.
She is committed to this challenge. Dianne is back to working out 5x/week, logging her food(which she loves doing), and taking Advocare supplements that expedites her success. She is a great person to be around, as well as have on your team. Keep up the great work Dianne!!!
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Monday, November 3, 2008

Real People like Mike Chase

So, Mike Chase has been Crossfitting since January of 07'. He says he has seen tremendous gains in strength and has a lot more energy. So why would he choose to do the Lean Turkey Challenge?
"I joined the Lean Turkey Challenge to get myself past the plateau that I feel I have been at for a while now."
Like everyone you know, we all need help along the way. Mike is definitely one of the stronger Crossfitters in the earliest class we have on M-W-F. He and his wife, Allison Chase, who is also on our team, have committed to the challenge to become better. I think that says a lot about who they are individually, and as a family. I also think that demonstrates a great example for their kids- Ethan 10, and Talia who is 6.
His family is one of many great families we get to work with. Our motto Building a Fit Community is real, just like these people that are real, and just like you and me.
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