Wednesday, October 28, 2009

What Was That?

Want to Remember Everything You'll Ever Learn? Surrender to This Algorithm (from

" I find myself thinking of a checklist Wozniak wrote a few years ago describing how to become a genius. His advice was straightforward yet strangely terrible: You must clarify your goals, gain knowledge through spaced repetition, preserve health, work steadily, minimize stress, refuse interruption, and never resist sleep when tired. This should lead to radically improved intelligence and creativity. The only cost: turning your back on every convention of social life. It is a severe prescription..."


attempted 15 OHS @185....Goal is 15, and I got 14:( yeah. nuff said bout that.
couple of heavy sets of squat,
then the gym WOD. her name is "LILA" after our good buddy Yusuf, sends us his wife's tale.
He wrote;
"my wifes wod, 5 hours, 20mins, she weighed in at 6lbs RX'D"
way to go guys, and congrats!

So, Big Mike wrote up a wkout in honor of that awesomeness....
5 Rounds: For Time
2o burpees
6 pullups
13 kbell swings- 2pood

rx'd 10:06

Monday, October 26, 2009

Working On Your Weaknesses!

Olympic lifts, endurance, power, speed, strength, lack of knowledge with any movement in general...whatever your weakness is, you can do nothing better for your overall fitness if you focus on them rather than always doing what you tend to excel at.

Founder of Crossfit, Coach Glassman, talks about the benefits of working on your weaknesses here.
The Hopper: Balance of Modal Capacity...[wmv][mov] (

Here is Mark that comes 3x's/week to our early MWF classes, and saw great results from dialing in on what he needed to work on.

I want to thank you for your help. The PT sessions were great. You helped improve my CrossFit skills and boosted my confidence. I now perform most WODs as prescribed, and it's a good feeling! I know there's a lot of room for improvement on my part, and I'm looking forward to what I can do a year from now."

November starts next week, and I am offering 3 spots open to anyone wanting to improve on any of their weaknesses. This is a great opportunity to get focused work.

lancecantu@crossfitcentral or call me at 806_281-7873

Saturday, October 24, 2009

Get Lost In It!!!

deadlift; 1-1-1-1-1
stopped at 385, didn't feel strong at all.

Then my second attempt at Max reps OHS @ #185(10 over bw)
went from 8 reps 3 days ago, to 12 today. This week, I am getting 15!
Take it to the bank son!!!

Friday, October 23, 2009

This ones For You AT!!! Best of Luck To You!!!

AT, this person next to you is you, holding all the energy in the world in your own hands. Good luck this weekend at the Marine Corps Marathon. I know you have busting your ass long before you found Crossfit, but have upped your game with the program.

And a video for the Marines showing dedication to a cause higher then themselves.

Thursday, October 22, 2009


Pleasure- Pain Principle;

We are born with a pleasure principle, that we will seek immediate gratification of needs, for which our bodies reward us with feelings of pleasure.

The reverse is also true, and the pain principle says that, whilst seeking pleasure people will also seek to avoid pain.

The pleasure-pain principle was originated by Sigmund Freud in modern psychoanalysis, although Aristotle noted their significance in his 'Rhetoric', more than 300 years BC.

'We may lay it down that Pleasure is a movement, a movement by which the soul as a whole is consciously brought into its normal state of being; and that Pain is the opposite.'

Tony Robbins takes it one step further and says that our Pleasure-pain decisions are made up of rules/conditions we have set up to make each decision. Are you successful? How is your relationship? Do you have a great body? All are questions that people have different answers to. And the answers are from each individuals standards or rules they have set forth to make that them feel they do or do not.

Why do I bring this up? Are you successful? Well, what are your rules to make you say yes. Do you have a great relationship? Well, does the significant other know the 'rules" or standards you may or may not have told them to make you think you are in a happy, successful relationship. If you haven't told them, if might be unfair to hold them or yourself accountable if no one knows how to hold each other accountable. You can think of it as playing a game with your significant other, not telling them how to play the game, then getting mad and frustrated because they are not following the rules you didn't tell them.

This can hold true for anything you may be setting yourself up for constant let down, or pain(friendships, co-workers, business, family, any relationship):(

Done with this tangent now!

MY WOD; 091022


The Prayer....even though I know my boy JDP already posted it, it's that good to me!

Wednesday, October 21, 2009


“Any time you sincerely want to make a change, the first thing you must do is to raise your standards. When people ask me what really changed my life eight years ago, I tell them that absolutely the most important thin was changing what I demanded of myself. I wrote down all the things I would no longer accept in my life, all the things I would no longer tolerate, and all the things that I aspired to becoming.”

-Anthony Robbins-

MY WOD; 091021
Push Jerk; 3sets of 5- #185
Deadlift; 3sets of 5- 275,295,315
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
*ab mat situps---- rx'd- a comparatively slow 16:29

Tuesday, October 20, 2009

The Road Less Traveled

Two roads diverged in a wood, and I—I took the one less traveled by,And that has made all the difference.
-Robert Frost-

Every journey starts with a first step. Sometimes, we get so lost in the end goal that we take away from what it's really all about...the journey. All we have to do to be happy and enjoy what's most important, the present, is take that first step. Here's to the first step.

Heavy Snatch Balance; got to #185
BW OHS; got 7 reps.... I will get 15 this week!
Heavy Back Squat; 5,3,3---275,295,305
Tabata Pullups and Push ups; lowest score--- 12/8

Monday, October 19, 2009

So This is Eva!!!

She is doing the workout Nate.... It is the workout of the day at the gym today. And yes boys, she is doing 32kg kbell swings. Go Crossfit!

Wednesday, October 14, 2009

What's Your Snatch?

The Snatch and Clean and Jerk are two of my weaker lifts. I know that, and have been consciously trying to make them better. Coach Burgner explains here ( 2009 CrossFit Games: Coach Burgener on the Snatch Event - video [wmv] [mov] that it is the best way to measure an athlete's explosive strength/power.
And here(Coach Burgener On the Snatch... [wmv] [mov]) is an interview of Tony Budding talking to Coach Burgner explaining the rules of the Snatch event as it applies to the Games.

My record on the Snatch now is #175. I am going to see how much of a different Focused Effort can make a difference. My C & J as of last week is #245. 3 Months and I will retest!!!!

Tuesday, October 13, 2009

My Seven Day Challenge

Here is something I came across listening to Tony Robbins, The Seven Day Mental Diet. I will start fresh tomorrow with this challenge. I am going to commit seven days....seems easy huh? Well, to control where your mind goes, when you're bored, during work, while working out...maybe not so easy. But, I am up for the challenge, and I will let you know how it goes.

My WOD for today:
Crossfit Total;
Back Squat- 355
Press- 180
Deadlift- 405

Then, "Chelsea"
Slowest round out of 30 was my 30th- 40seconds. I am blitzed!
Great day today!

Wednesday, October 7, 2009

Tuesday, October 6, 2009


Find out what the Advocare Opportunity is all about here.

I use the products, I believe in them, I know they can help you too.

You Make a Difference

The Wounded Warrior Project from Sportsgrants on Vimeo.

From the efforts of the Crossfit community, we raised over $1million with Fight Gone Bad. This is a clip to show how much of an impact we really have. Giving Life back to Life!!!! I love it, I love all of it!

Monday, October 5, 2009

Our Month of Crossfit!!!

With the month of October being solely dedicated to the girls, and hero wods, I am proposing a program that follows that same agenda. One month to find the true essence of what Crossfit is. How do you do that?

The month of Crossfit; 2 things...
1) wods.... we will meet everyday the mainsite has a workout posted. It is going to be a 3 on, 1 off program(meaning you will workout for three days in a row, and rest the fourth day.) We will do whatever workout is posted. NO exceptions. (mainsite-

2) Nutrition- Paleo/ with your modified zone prescription. (crossfit nutrition)

This program will sell out! Bring a friend or two for a discount, and the accountability of not wanting to let you friends down as well as yourself.

email me or call me at