Thursday, August 27, 2009

Raise Your Game

http://tonyrobbinstraining.com/320/interview-with-frank-kern-and-john-reese/
Please watch this video!

What is 'Raise Your Game' all about???
It's about pulling everything together. 'Raise Your Game' is going to bring 3 aspects of your life, your internal wellness, your physical well being, and most importantly your mental game, to a whole new level you never thought possible. How???

I will be your accountability in 3 Focal Points;
1) Nutrition- I will go into your house, dump everything you don't need to eat out of your house. Go shopping for you, and then come back to the house and show you some easy meals that you can do on your own. You log everything you eat and drink. You eat only what I tell you to eat, and will also eat it how I tell you to eat it.

2) Physical- You will Crossfit 5-6x's/week, no excuses. In addition to your current class(if you are a current client) you will have private sessions with me. End of story.

3) Mental- This is the most important piece of the pie....You will take part in a 30 day Anthony Robbins Action Plan. This will require an minimum of 1 hr. a day devoted to this program. This will have some 'homework' that you must complete. No excuses here either.

We will meet a min. of 4-5x's/week, either to workout, review nutrition, and most importantly talk about the Tony Robbins Action Plan. You must be willing to become transparent with these 3 areas of your life that we will be focusing on. 4 WEEKS. 4 WEEKS to commit. 4 WEEKS to say "Never again will let another day go by without making strides in the direction of the life I always wanted to live!"

But, there can only be one. I am asking you to become transparent, as I will also become transparent and take part in the same steps you are taking. I will show you everything I am asking of you.

Please, only those who are willing to commit apply. If you have the slightest thought that you are too busy to do 'everything,' do not responsd.
Contact me; lancecantu@gmail.com

Tuesday, August 25, 2009

What is Silent Inflammation?

What is the surprising link between inflammation, cancer, heart attacks, Alzheimer's, and other diseases? Time Magazine labeled it the Silent Killer in early of 2004.
Dr. Barry Sears explains silent inflammation, what it is, and asks some simple questions that might tell you if you have silent inflammation. http://www.youtube.com/watch?v=wUGP0eGWOG0
Surprise surprise....what is the only known medicine to control silent inflammation? Our diet!

Wednesday, August 19, 2009

Workouts To Do While Traveling

Thanks to Eva, original Crossfit badass, she compiled a long list of workouts to do with little to no equipment necessary. Thanks Eva!


-Run 1/2 mile 50 air squats - 3 rounds.
-10 push-ups 10 sit ups 10 squats - 10 rounds.
-200 air squats for time.
-“Susan” Run 200m 10 squats 10 push ups 5 rounds.
-Sprint 200m and do 25 push ups, 3 rounds.
-10 Handstand push ups and a 200m run 3 rounds.
-Tabata squats and tabata pushups.
-5 push ups 5 squats 5 sit ups, 20 rounds.
-Walk 100 meters on your hands, even if it is 2 meters at a time.
-10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.
-Invisible Fran…21-15-9 of air squats and push ups for time.
-Spend a total of 5 minutes in a handstand, or headstand.
-If you are using the headstand do not stay over a minute at a time.
-Run 1 mile for time.
-10 push ups 10 air squats and 10 sit ups, 6 rounds for time.
-Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
-3 vertical jumps 3 squats 3 long jumps - 5 rounds.
-Handstand 30 seconds and 10 squats, 8 rounds.
-10 push-ups 100M dash 10x.
-Tabata squats.
-5x 400M sprints.
-10 X 100 m dash.
-25 pressing snatch balances each arm.
-No weight.Run 1 mile, lunging 30 steps every 1 minute.
-handstand 30 seconds and 20 air squats, 5 rounds.
-10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.
-100 air squats.
-For time.4x 25 jumping squats10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time.
-10 air squats every 1 minute of your 1 mile run.
-100 burpies for time.
-Run 1 mile for time.
-10 push-ups 10 squats 10 sit ups 10 rounds.
-10 vertical jumps, run 400 meters, 5 rounds.
-spend a total of 3 minutes in a handstand.
-100 air squats for time.
-Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
-Sprint 100 meters, Walk 100 meters, 10 rounds.
-100 push ups for time.
-10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.
-50 sit-ups, 400 meter run or sprint or walk 3 rounds
-10 walking lunges, 10 push-ups, 10 rounds.Tabata Squats
-50 split jumps for time.
-Workout…Handstand for 30 seconds or 5 handstand push ups…400 meter run. 4 rounds.
-10 burpies, 100meter sprint 10x for time.
-“L” sit off the floor. 10 rounds of 10 seconds…if you can’t do it sit with your legs straight out and -try to lift your heels of the ground for 10 seconds instead!!!
-run 400 meters, 50 air squats. 4rounds.
-handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
-Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.

Have fun!

Monday, August 3, 2009

How Do Decathletes Compare to Overall Fitness?

Pretty darn good. Bryan Clay, who got the gold medal in Beijing this last year, has phenomenal abilities. How do you think he would have done at the Crossfit Games?In my opinion, I think it would be scary if he started doing Crossfit.