You-Cantu

Want To Read Faster?

2009-11-11T15:27:00.000-08:00

1. Use a Pointer

Your eyes don’t actually stay fixed in one spot. They are frequently making brief twitches away from your center of focus to gather more information. These movements are called saccades and they represent the first tool novice readers can use to read faster.

Normally, when your eye twitches away, it must relocate in its previous position. Unfortunately, when you read, this position is constantly moving. Saccades (and just general distractions) cause you to slow down as you must search for your current reading position. The solution is to use a pointer.

The easiest pointer is just the tip of your finger. Simply place your index finger below a line of text and move it as you read. Initially, using a pointer will be slower than regular reading. But after you’re used to the motion, you can read more effectively.

Note for Advanced Speed-Readers: You can further increase your speed-reading rates by keeping your pointer 1-2cm away from the margins of the text. Your eye can catch the words in about a 1″ radius, so this can shave off a bit of reading time.

2. Speed Reading Is About Control, Not Speed

I dislike the way speed reading is often presented because it makes the skill seem to be only about increasing your top speed. As a result, many people are quick to judge that people can’t physically process more information or point out that comprehension goes down while speed reading.

To me, these arguments miss the point. Speed reading is about controlling your reading rate, not just going faster. If you’re in a racecar, top speed is important, but even more important is the driver’s skill at adjusting speeds to make careful turns. The ability to control your speed will make you a much more efficient reader than just blazing through text.

A pointer helps with control because instead of just using your eyes, you can physically move your hand to adjust your reading speed. If you move your hand faster, you will be forced to read faster. Also, if you slow your pointer down, your reading will slow. This kind of control allows you to carefully read confusing or important sections of text and go faster through obvious text or pieces of fluff.

For example, in a book I’m reading right now, the author frequently resorts to the same 3-4 paragraphs of description to explain a recurring idea. The paragraphs aren’t identical, but similar enough that I can use my pointer to skim through the content and still get the message..............

Continue Reading.... and also get some other great articles!

HAPPY BIRTHDAY MARINES

2009-11-10T10:12:00.000-08:00

What Was That?

2009-10-28T14:58:00.000-07:00

Want to Remember Everything You'll Ever Learn? Surrender to This Algorithm (from wired.com)

" 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..."

MY WOD TODAY;

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 13ounces....as RX'D"

way to go guys, and congrats!

So, Big Mike wrote up a wkout in honor of that awesomeness....

"LILA"

5 Rounds: For Time

2o burpees

6 pullups

13 kbell swings- 2pood

rx'd 10:06

Working On Your Weaknesses!

2009-10-26T13:07:00.000-07:00

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] (crossfit.com)

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.

"Hola,
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

Get Lost In It!!!

2009-10-24T18:07:00.000-07:00

TODAYS WOD;

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!!!

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

2009-10-23T18:20:00.000-07:00

METAPHORICALLY SPEAKING!!!

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.

A Jam for you....

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

Thinking

2009-10-22T14:28:00.001-07:00

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
REST :)

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

Standards...

2009-10-21T18:36:00.000-07:00

“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

Then...

Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

*ab mat situps---- rx'd- a comparatively slow 16:29

Song of the Moment!!!!

The Road Less Traveled

2009-10-20T18:44:00.001-07:00

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.

MY WOD; TUESDAY- 20, OCT.
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

So This is Eva!!!

2009-10-19T20:17:00.000-07:00

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!

What's Your Snatch?

2009-10-14T12:28:00.000-07:00

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!!!!

My Seven Day Challenge

2009-10-13T16:55:00.001-07:00

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!

Coming to A Crossfit Gym Near You!!!

2009-10-12T17:57:00.000-07:00

Emotions...

2009-10-07T12:52:00.000-07:00

Advocare

2009-10-06T14:07:00.001-07:00

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. lancecantu@gmail.com

You Make a Difference

2009-10-06T07:38:00.000-07:00

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!

Our Month of Crossfit!!!

2009-10-05T12:00:00.000-07:00

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) Crossfit.com 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- Crossfit.com)

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 lancecantu@crossfitcentral.com

Making a Difference

2009-09-25T14:29:00.000-07:00

From the Prostate Cancer Foundation website

Arizona Residents Greg and Lauren Glassman Recognized for their Support in Fighting Cancer

Funding from CrossFit, Inc. Event to Support Innovative Research by Leading Scientists

SANTA MONICA, CA/September 22, 2009—Greg and Lauren Glassman, founders of CrossFit, Inc., are providing crucial funding for the battle against prostate cancer. In acknowledgement of CrossFit’s annual Fight Gone Bad event that has raised more than $1 million since 2006, the Prostate Cancer Foundation (PCF) has announced it will name one of its Creativity Awards the Greg and Lauren Glassman Grant for Early Detection Biomarker Research.

Designed as a funding mechanism for supporting transformational prostate cancer research, the PCF’s Creativity Awards bridge the gap between an idea and the results necessary to justify longer-term and more significant funding.

"Greg and Lauren have been truly instrumental in helping raise awareness and funding for prostate cancer research," said Scott Zagarino, managing director of Athletes for a Cure (AFAC), a fundraising initiative of the PCF. "Without their support, Athletes for a Cure wouldn’t have been able to reach such a wide audience to fight against this potentially deadly disease."

Founded in 2000 by Greg and Lauren Glassman, CrossFit, Inc., began its mission to forge elite fitness in a small, garage-like gym in Santa Cruz, California. That small space brought together local athletes and members of the community for innovative workout routines, and has since grown to more than 1,300 CrossFit-affiliated gyms in the country. This year more than 450 CrossFit affiliates in the U.S. have already helped raise more than $700,000 for AFAC’s annual Fight Gone Bad event that will take place this weekend. Fight Gone Bad has become AFAC’s biggest annual event.

"The entire team at CrossFit has been behind Athletes for a Cure since day one," added Zagarino. "If the solution to prostate cancer is a team effort, then we could ask for no more commitment from everyone at CrossFit."

This year it is projected that more than 27,000 U.S. men will die from prostate cancer while more than 192,000 new cases will be diagnosed. With the aging baby-boomer generation, the number of new cases diagnosed annually could reach 300,000 by 2015— an increase of more than 60 percent—with an accompanying annual death rate of approximately 45,000. Early detection and treatment can result in a five-year survival rate of more than 95 percent.

About Athletes for a Cure
Athletes for a Cure is a fundraising and awareness program that assists individual athletes in their quest to raise money for better treatments and a cure for prostate cancer. Every dollar raised from the program goes directly to the Prostate Cancer Foundation. The online program provides athletes with multiple tools to create a home in the athletic and fundraising community. Registered participants can upload photos, personal stories and race information on their own page; set donation goals; and watch as their donations climb. For more information, visit www.athletesforacure.org.

About the Prostate Cancer Foundation
The Prostate Cancer Foundation is the world’s largest philanthropic source of support for prostate cancer research focused on discovering better treatments and a cure for prostate cancer. Founded in 1993, the PCF has raised more than $370 million and provided funding to more than 1,500 research projects at nearly 200 institutions worldwide. The PCF also advocates for greater awareness of prostate cancer and more governmental research funds. PCF advocacy has helped produce a 20-fold increase in government funding for prostate cancer since 1994. More information about prostate cancer and the PCF can be found at www.pcf.org.

Contacts

For Athletes for a Cure
Scott Zagarino
Managing Director
scott@athletesforacure.org

For the Prostate Cancer Foundation:
Donovin Matthews
310-570-4700

Empower YourSelf!

2009-09-24T14:11:00.000-07:00

Crossfit Central came out with our Empowerment Stories of clients who have seen amazing results through our program. My roommate John and I were talking about the coming holidays and what it could mean for a lot of people. Meaning...it could go 1 of 2 ways; 1- just like every year, we work our butts off and seem to get caught up in the season and let one too many things slide( eating habits, workout habits, saying to ourselves we are just too busy for all of it, and also thinking come the new year things will change!)

The 2nd option;

Create Momentum! Take the month of Oct and create momentum going into the holidays. Feel and look better than you have ever.

What is the Big Mo?

A commitment to 4 weeks of dedication and discipline, but most importantly accountability. We will assess where we are at, get our goals(the why), train hard and make progress!

Why?:

Tired of the same ol', same ol'. Had a plateau in you training. Never been really held accountable for your training. The list could go on as to why it is the perfect time to step up your game.

Who is this for?
Anybody and Everybody! New clients, old clients, and non-clients.

What's included?

Accountability. Nutrition advice and food log everyday checked before we train, or we don't train. Crossfit....enough said here. Depending on your current training regime, we will program extra workouts for the month. Assessments before and after, both body composition and a "simple" fitness test.

This will start the week of Oct 5th, and will last for 4 weeks.

Be the next Empowerment Story and Empower Yourself with the Big Mo.....momentum!

These spots are limited so please contact me for more details.

lancecantu@crossfitcentral.com or (806)281-7873

Let's Hear It For New York....

2009-09-21T18:58:00.000-07:00

Jay-Z - New Music - More Music Videos

Jay Z....listen to this song and tell me you can't feel his love and passion for his city of New York . The intro on stage is my favorite part. This is no doubt a favorite song of mine at the moment. I respect anyone who takes so much pride in something they love.

Question; Who has more pride, Texans or New Yorkers? And Why?

Fight Gone Bad Workout Explained

2009-09-17T14:19:00.000-07:00

Coach Glassman explains how the workout came to be. The first guy you see doing the workout was my Lt. in the Marines, Jimi Letchford. He is an exceptional person and leader, and I have nothing but the utmost respect for him. The other gentlemen is someone you may have heard of, Brian Chontosh, who is still in the Marines. Both guys also work with Crossfit HQ. Semper Fi gents.

Next weekend is the big day, Saturday, September 26 at the Pavillion. We, the Crossfit community, are taking part in the 4th year to fund raise for Prostate Cancer, and the Wounded Warrior Project. Please help us out in anyway you can. You can sign up to do the workout with us, donate a few dollars with the pic on the right side bar of this page, volunteer, or at least spread the word about what we are doing. Anything is appreciated.

Thanks

The 2010 Crossfit Games Announced

2009-09-08T20:26:00.000-07:00

The 2010 CrossFit Games will take place at The Ranch in Aromas, CA on July 16 - 18, 2010.
Stay tuned for more details. This year, you will have to qualify for the Regionals by being a top performer at one of many smaller Sectional competitions. That is, unless you competed in the 2009 Games, in which case you are automatically qualified for the Regionals.
There are not quite as many regions, and most regions will not be sending quite as many competitors. Only 100 athletes will make it to the Individual competition in Aromas '10, fifty men and fifty women.
The events and scoring system for the 2010 Games will be kept a mystery until right before the competition. Only one thing is known: they will be different from any of the past CrossFit Games.
How do you prepare for a competition of an unknown nature? Easy! Specialize in not specializing. Overcome your weaknesses. Fortify your strengths. Get comfortable being uncomfortable. And, develop tremendous power across broad time and modal domains.

3, 2, 1..... Train Hard!

What Do Endurance Athletes Eat?

2009-09-08T12:58:00.000-07:00

A recent blog post from Robb Wolf

The author recommends that individuals who wish to succeed at BUD/S should “…learn to eat like an endurance athlete”. The seems like sound advice until one realizes there is NOT solid consensus in what that actually means! One might assume this to mean an exceptionally high carb, grain based diet and in fact this does reflect the diet of many top endurance athletes, but by no means does it reflect ALL endurance athletes. In particular several of the worlds best regarded, highest paid and most successful endurance coaches employ nutritional strategies quite consistent with the Zone. Joe Friel who has authored more than 10 endurance oriented books including: The Triathletes Training Bible, The Cyclists Training Bible, and the Paleo Diet for Athletes (co authored with Prof. Loren Cordain) has coached athletes at the Olympics and World championship level, and was founder and past Chairman of the USA Triathlon National Coaching Commission. Joe is quite successful and highly sought after for his coaching not only of the technical elements of training but also for his nutritional approach. What IS that approach? A moderate carbohydrate, grain-free paleo diet sliced and diced into approximately 30% protein, 30% fat and 40% carbohydrate. Joe DOES alter fueling somewhat during races and to emphasize post workout recovery, but his basic approach is quite at odds with what Caviston seems to imply. Here is an excerpt from the Paleo Diet for Athletes in which Joe describes his experience switching from a standard high carb, low fat, grain based diet to a paleo/Zone diet:
“I have known Dr. Cordain for many years, but I didn’t become aware of his work until 1995. That year we began to discuss nutrition for sports. As a longtime adherent to a very high-carbohydrate diet for athletes, I was skeptical of his claims that eating less starch would benefit performance. Nearly every successful endurance athlete I had known ate as I did, with a heavy emphasis on cereals, bread, rice, pasta, pancakes, and potatoes. In fact, I had done quite well on this diet, having been an All-American age-group duathlete (bike and run), and finishing in the top 10 at World Championships. I had also coached many successful athletes, both professional and amateur, who ate the same way I did.”
“Our discussions eventually led to a challenge. Dr. Cordain suggested I try eating a diet more in line with what he recommended for one month. I took the challenge, determined to show him that eating as I had for years was the way to go. I started by simply cutting back significantly on starches, and replacing those lost calories with fruits, vegetables, and very lean meats.”
“For the first two weeks I felt miserable. My recovery following workouts was slow and my workouts were sluggish. I knew that I was well on my way to proving that he was wrong. But in week three, a curious thing happened. I began to notice that I was not only feeling better, but that my recovery was speeding up significantly. In the fourth week I experimented to see how many hours I could train.
“Since my early 40s (I was 51 at the time), I had not been able to train more than about 12 hours per week. Whenever I exceeded this weekly volume, upper respiratory infections would soon set me back. In Week Four of the “experiment,” I trained 16 hours without a sign of a cold, sore throat, or ear infection. I was amazed. I hadn’t done that many hours in nearly 10 years. I decided to keep the experiment going.”
“That year I finished third at the U.S. national championship with an excellent race, and qualified for the U.S. team for the World Championships. I had a stellar season, one of my best in years. This, of course, led to more questions of Dr. Cordain and my continued refining of the diet he recommended.”
“I was soon recommending it to the athletes I coached, including Ryan Bolton, who was on the U.S. Olympic Triathlon team. Since 1995. I have written four books on training for endurance athletes and have described and recommended the Stone Age diet in each of them. Many athletes have told me a story similar to mine: They have tried eating this way, somewhat skeptically at first, and then discovered that they also recovered faster and trained better.”

Parkour on a Bike....

2009-08-31T12:51:00.000-07:00

Thanks Elliot

Raise Your Game

2009-08-27T13:21:00.000-07:00

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

What is Silent Inflammation?

2009-08-25T12:15:00.000-07:00

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!

Workouts To Do While Traveling

2009-08-19T15:32:00.001-07:00

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!

How Do Decathletes Compare to Overall Fitness?

2009-08-03T13:31:00.000-07:00

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.

Where Do You Get Your Motivation???

2009-07-29T17:55:00.000-07:00

(How many times have you seen this clip...might be as much as me, then again-maybe not!)

So, I often ponder how much Crossfit is perceived to be a cult. You know, it having it's own vocabulary, so called "leader", diet, etc...(John Welbourn noted this fact in the movie Every Second Counts.)

So, here are the Fight Club rules, let's compare them to Crossfit...something fun to talk about. Not doctrine, so feel free to chime in and give them your flavor.

Fight Club Rules:

1) You Do Not Talk About fight club!-----no one wants to hear you talk about Crossfit anyway, with their silly 'kipping' fake pullups...that stuff is just a fad! right?

2) You Do Not Talk About Fight Club!----They won't talk to you anyway cause you're wearing a Crossfit shirt.

3) Someone Yells Stop, Goes Limp, Taps Out, The Fight Is Over!---This holds literal truth for any Crossfit workout.

4)Only 2 Guys to A Fight!--- Same here, just you and your ego...no one else can help you....ahhh, sorry.

5) One Fight at A Time Fellas!---Do I even need to say one workout at a time....I do, oh, ok....next time just try and do a Helen, Linda, or even Grace right after you are done trying to PR with a Cindy, Mary, Elizabeth....take your pick.

6)No Shirt No Shoes!---Although you may find just about everyone is Crossfit with no shirt, no weight lifting belt, no gloves, A/C, heart rate monitor...you get the picture.

7)Fights Will Go On As Long As They Have To!---Same holds true for Crossfit workouts, no exceptions.

8)And The Eighth and Final Rule, If This Is Your First Night To Fight Club, You Have To Fight!---Yes!!!

Release Yourself....To The Potential!

2009-07-15T15:59:00.000-07:00

from Crossfit by Overload...

Fittest Man Alive!

2009-07-14T10:31:00.000-07:00

Mikko Salo: The Cyborg from CrossFit Ireland on Vimeo.

We will be hearing and seeing a lot more from this man that claimed the title Fittest MF out there. He finished second on the run, right behind Chris Spealer, and I do mean just a couple of seconds. Next was the deadlift workout, he placed 17th on that. Well, let me just say that he deadlifted 495lbs and failed on the final lift of 505. There were 16 competitors total that completed 505 including Jeremy Thiel, so that is why he got 17th. The rest of the weekend he would do equally as impressive.

Like coach said earlier this year, "whoever wins the Crossfit Games, everyone is going to immediately want to know where did he come from and what the hell has he been doing."

Well, I want to know, and I will find out. Congrats Mikko.

A Day At The Crossfit Games

Week of The Games

2009-07-06T06:30:00.000-07:00

Crossfit HQ has invested almost $100,000 worth of upgrades to the ranch that hosts the Crossfit Games. My mind can get lost if I think about where that money went. Also, if you check out the list of equipment that has arrived at the ranch, the speculation continues....One thing is for sure, none of it matters.

With 5 days until competition, I just focus on settling my excitement. I always get restless before war....

HHMMM...???

2009-06-18T15:57:00.000-07:00

I love the guys that are watching.... & his sequence that starts at 34secs is my favorite. Looks like a fellow coach I work with when he was just a little boy....JDP, WHERE YOU AT SON???

Thanks Will...

2009-06-15T17:58:00.001-07:00

Best Of Luck Caroline!

2009-06-11T14:18:00.000-07:00

From Caroline Durbin who recently joined the University Of New Mexico's bball team

"Testimony! its kinda long sorry
Before I started Crossfit, I expected to get stronger in order to be more prepared for college basketball. But I didn’t know that with Lance I would improve all of my lifts, improve my endurance and cardio, and also become mentally stronger. Lance pushed me in workouts to do things that I didn’t think I could do, like pull-ups. As a freshman on the University of New Mexico basketball team, I can keep up with the older girls in running, and I am ahead of the other freshman because my lifting form is great. On the court, I have noticed improvement in my jumping ability and in quickness. Working with Lance has definitely made me a better athlete. I would recommend him to anyone with serious goals that just needs extra motivation and good coaching."

Focused Personal Training

2009-06-08T15:26:00.000-07:00

Sign up with your friend or 2 for a discounted price!!!!

I am launching 3 new personal training programs....

1) For the beginner--- this program will help you get started wherever you are at physically. We will train you so that you may have an easy, but fun experience when you are ready to join one of our Crossfit classes. We will essentially take it as slow as we need to( the scalability factor of Crossfit) but ease into intensity(where all good things come from fitness!....i.e. muscle gain, strength gain, body fat loss, increased cardio/stamina/VO2, etc.)

2) Specific skill endeavors--- whether it be mastering the transition on the muscle up, going over your oly lifts, rope climb, kipping pullup, GHD sit-ups, etc... we will zero in on where you need it most. We will still get an awesome Crossfit workout after we have skill trained.

"You can do nothing better for your overall fitness than working on those things that you suck at most." -Coach Glassman-

3) INTENSITY- for 4 weeks, come to the gym knowing that all my attention will be on you, and get ready to push yourself like you never have before. These workout will not be easy....these workouts will not be easy:) If you are ready to push yourself like never before, then this is where you need to be.

Programs will run for 4 weeks, so sign up quickly to reserve your spot. For info on pricing or any questions you may have, contact me via email, lancecantu@gmail.com . Times will vary depending our availability, but I am flexible.

We Go Hard..We Go Hard

2009-06-07T11:07:00.001-07:00

(From Crossfit Games site)

Lance Cantu ... [wmv] [mov]

Carey Kepler ... [wmv] [mov

Crystal McReynolds ... [wmv] [mov]

Jeremy Thiel ...[wmv][mov]

Believe With All of Your....

2009-06-04T12:20:00.000-07:00

HEALING SCRIPTURES

Proverbs 4:20-22

My son pay attention to what I say, listen closely to my words. Don't let them out of your sight. Keep them in your heart. They are life to those who find them. They are health to your whole body.

Matthew 17:21

If you have the faith of a mustard seed, it is enough. You can say this to a mountain, 'move from here to there.' and it will move. Nothing will be impossible to you.

Mark 5:34

He said to her, "Dear child, your faith has healed you. Go in peace. You are free from your suffering."

Mark 9:23

…Jesus said, "Everything is possible for the one who believes."

Mark 11:24

So I tell you, when you pray for something, believe that you have already received it. Then it will be yours.

Psalm 30:2

Lord my God, I called out to you for help and you healed me.

James 5:15

The prayer offered by those who have faith will make you well. The Lord will heal you.

Isaiah 40:31

But those who trust in the Lord will receive new strength. They will fly as high as eagles. They will run and not get tired. They will walk and not grow weak.

From a very dear friend.....Thank You:)

What Do You Think, A Set Up???

2009-06-04T12:16:00.000-07:00

Why The Deadlift???

2009-06-03T11:54:00.000-07:00

Champions!!!

2009-05-26T06:06:00.000-07:00

Fight! Survive! Fight! Survive! Are you willing to endure the pain it takes to become victorious. Are you aware that your opponents would die at the chance to beat you. Muscles filled with poison, body feels like rubber, light headed, can't see straight, heart about to explode, legs want to fall off, can't straighten my arms, can't hold onto anything.....are you ready for that?????

With all that I am........HELL YEAH!!! BRING IT!!!

Meet Caroline Durbin

2009-05-19T14:50:00.000-07:00

Caroling has been working with me for 6 weeks now. She is graduating from Westlake High School in a few weeks and will be playing basketball for the University of New Mexico this coming fall. She came to me wanting to get stronger and more explosive......needless to say, mission accomplished! She has had tremendous gains in all of her Oly lifts, squats, presses, and also has gained some metabolic conditioning to go with it. Not bad, huh.
Great job Caroline, keep working hard! You will surely do great things at New Mexico.

Scenes From "Generation Kill"

2009-05-14T17:01:00.000-07:00

Not your average motivating war movie, but I figured why not? If I were to post scenes from "Gladiator" or "300, The Movie" would that be any different?

Go Get Em Devil Dog!

2009-05-14T10:04:00.000-07:00

What Are You Worth...

2009-05-13T14:23:00.000-07:00

From my buddy Spencer's blog. I have pondered this question many times, what am I worth. But, most importantly, am I willing to take the hit to find out.

I WILL DIE TO FIND OUT!

The Spartan 300 Kickoff

2009-05-11T13:20:00.000-07:00

The Spartan 300 Challenge kicked off Sat and what an amazing turnout by everyone. Great job to all the competitors, and a special thanks to all the volunteers who helped out, we really could not have done it without you.

I am committing myself to the same standards that I am requiring from my athletes. My number one goal is to optimize my performance, so nutrition is going to be the major role in doing so. Back to weighing and measuring, no more gorging out with almond butter and apples anymore(my desert:)!) Making sleep a priority, and sticking with the program the Jeremy and I are going to lay out for the next 8 weeks!

All these I must do if I am going to be able to look in the mirror going into the Games and truly tell myself I have done everything I can to give myself the best opportunity to do my best. Cheesy, cliche, lame, whatever..... my reality and I love it!

From the Crossfit Games site..... a motivating video! The extended version is right here ... [wmv] [mov

My Life

2009-05-07T07:46:00.000-07:00

I am grateful for what I have, for where I am at in life, but most importantly where I am going. I understand that my biography is not my destiny. The potential is limitless, and I only attract people that are heading in the same direction. I seek those who can lead me in the right direction. I have dropped my ego, and will learn from anyone who can give me knowledge that will make me a better person. I use everyday, cause I know that this present moment is the only thing that ever exists. If I don't understand that, then I have lost the war.

The 4 Hour Work Day

Post thought to comments

Stop Thinkin, Make Moves!!!!!

2009-04-29T11:16:00.000-07:00

WOMEN ROCK!!!

2009-04-19T19:42:00.000-07:00

From the SoCal Regional Qualifiers.... Women's 1st Workout Teaser ... [wmv] [mov]
MOTIVATING!!!!!

Just An Awesome Video

2009-04-15T14:48:00.000-07:00

Fittest Games - Part 1 from CrossFit Central on Vimeo.

A Re-Post

2009-04-13T19:39:00.000-07:00

I know I have posted this before, but I think it's great info. Micheal Gregory posted another great video about eating paleo.

Do you think it's worth the sacrifice...eating meat and vegetables for the rest of your life, or eating whatever you want? What's the trade off, one significantly increases your chances for healthy life, however old that ends up being. You are able to take care of yourself, don't need to be cared for, won't have to go the get refills are the pharmacy, you can be as active as you want to be til your last days. The other has possibilities of any CHD(coronary heart diseases), arthritis, hyperinsulinemeia(how close are you to becoming a diabetic), type 2 diabetes, Alzheimer's(or type 3 diabetes), myocardial infarct(heart attack) pain, misery, and death....

It's your world. Let me know what you think?

Bruce Lee's Words of Expressing Yourself

2009-04-10T16:56:00.001-07:00

New PR in my deadlift....405, OH SNAP!!!!!!

The Real You???

2009-04-09T09:48:00.000-07:00

Ever wonder why you can meet a total stranger, and give them information about yourself that your own family or closest friends don't even know about you? Why is that? Why are we afraid and hindered by other people's opinion?
So I was doing the .com workout(5k run) yesterday and was questioning this very thing. Then I thought about my last post, and how so many people thought Muhammad Ali was arrogant and cocky. Steve Prefontaine(Pre), Micheal Johnson(Olympic sprinter) Kanye West, Jay-Z, Lebron James....the list goes on and on. All of them screaming aloud letting the whole world know "I AM THE GREATEST, BEST THAT EVER WAS, AND EVER WILL BE." Anything wrong with that.
I've come a long way to understanding how people are, and why they do and act the way they do. I used to be the one to say Kanye West was a cocky s.o.b, but now my hats off to him. My hats off to anyone that can express themselves the way that suits them, not worrying about what anyone else would ever say about them. It might not be socially excepted, but who the hell gives a s*%t! Right?

So, going back to where I started, meeting a complete stranger that has no preconceived judgement about you, you can literally set the stage for the way you truly want others to perceive you as. Is this a lie, or a voice deep down inside too afraid to come out and be "THE REAL YOU." But, because of judgement and what people might say, we say and do what's accepted.....so much easier that way, right?

I believe we create our own reality, and everything that is-was. Everything that will be, is. It's only after we drop all of these preconceived notions about how our life should be, can we get down to being REAL, and start actually living. The potential there is limitless!

Are you living your life? Let me know what you think.

What Does Your Voice Say To You?

2009-04-06T16:46:00.000-07:00

My favorite scence in this movie!

MY AFFIRMATMIONS

2009-04-02T15:40:00.000-07:00

"Right here and right now, I call forth and activate the evolutionary impulse of my inner being. With absolute trust, I surrender to where the Spirit leads me and experience the peace that surpasseth all understanding."
"Right here and right now, I acknowledge myself as an ever-evolving being and surrender to the transforming touch of the Spirit. Throughout this day, I have dominion over my consciousness and happiness. Patience, forgiveness, and lovingkindness are the order of my day."
(Micheal Beckwith, "Spiritual Liberation")

Frank Yang Part II

2009-03-28T19:07:00.000-07:00

So today was a phenomenal day for me. I got the chance to do what I love to do. Hang out with people that I love, and compete what I love doing. Crossfit Central coaches got together to do 3 workouts, with a short break to rest. Competition....more important the decision to be apart of something greater than yourself. That's what I have found here at Crossfit Central, here with these people I have come to call my family.

This video is of a man I don't even know.... I have just seen the way he works out, expresses himself, and finds himself in his music. I love it, admire it, and I think it sums up how I feel!

I AM THANKKFUL....

2009-03-24T14:18:00.000-07:00

Current book I am reading at the moment, by Micheal Beckwith called "Spiritual Liberation." I can't put it down. I truly am blessed for all that I have, and want to show my appreciation to everyone I am able to be around.
I was able to attend Robb Wolf's 'Nutrition Cert' this past weekend, the man is a genius flat out. Thanks Robb for coming out to Austin to put on a great cert. Thanks to everyone who came. More and more the word is spreading that living a healthy "fit" life is not at all that complicated. I have talked with people about so many diets they have heard of that it's ridiculous. Robb said it best when talked about the genius of Coach Glassman of how he can take something so complicated and simplify the hell out of it so that we all can understand it. thanks coach.
Bottom Line: Coach had it right in 100 words.....
" Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.
Regularly learn and play new sports"

WHO IS FRANK YANG?

2009-03-22T11:25:00.000-07:00

(Thanks Anthony)

Meet The Beast.... Atticus

2009-03-17T11:50:00.000-07:00

Pictured above is Atticus Rowe. He comes to the 615am MWF class and the man knows how to compete. He has recently completed the 'I AM CROSSFIT' challenge and saw some fantastic results. He also competed in the FITTEST GAMES CHALLENGE, enough said-right! It is not easy to do what we do, and more so to actually compete at something so hard and humbling. It is a pleasure to coach Atticus because I know he gives everything he has every time he steps into the gym.

MY WOD

March 17, 2009

Tuesday 090317
"Murph"
For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

rx'd: 37:53 with a #20 vest

I Say Yes!!! GO HEAVY!!!

2009-03-10T19:21:00.000-07:00

(From Crossfit Santa Cruz Central)
Excerpts from the Kelly Starett training manual, edited by Mary Conover:
“Go heavy. So instead of chasing an improvement in your Angie time of 4 seconds, try performing a workout you know and rock–at a load where your time begins to significantly drop off. Can you perform 30 clean and jerks with 135 lbs in under three minutes? Shame on you.That load should be 155 or 185 pounds. Go out and start failing all over again. And this time make it heavy, because everyone is getting good at runnin’ and chinnin’.
After all, in case you’ve forgotten, 225 is the new 135.”

MY WOD
Still have a nagging hamstring, so didn't push it on the squat, or even attempt the deadlift,
but I did PR in the Press- 185!

Whoa!!!

2009-03-09T06:49:00.000-07:00

(From the 2009 Crossfit Games webiste)

Hmmm....SPEACHLESS; Jeannie Bassi Games prep video ... [wmv] [mov]

March 9, 2009

Monday 090309
Complete as many rounds as you can in twenty minutes of:

5 Handstand Push-ups

10 L Pull-ups

15 Steps, Walking Lunge

as rx'd: 10 + 5hspu's and 4 Lpullups.

Hmmm????

2009-03-08T20:01:00.001-07:00

Guiltless Grill?Is There Another Kind?

Came across this and I think it's interesting. Feedback?

MY WOD from yesterday;

March 6, 2009

Friday 090306
"Jackie"
1000 meter row

45 pound Thruster, 50 reps

30 pull-ups

rx'd- 5:59

Let The Games Begin!!!!!!!!!!!!!!!

2009-03-06T08:16:00.000-08:00

Micheal(Big Mike) and I will be heading to Dallas to hang with Spencer and Sam, Crossfit Dallas Central, for the Fittest Games Challenge. These brothers are legit as they come, humble, talented, and a burning desire to make a positive difference in the world. So glad we are able to team up with them for this event. Both locations are going to be awesome.

*Mos Def..... definitely one of my most favorite rappers!!!!!!!!!!!!!!!!!!!

MY WOD.... from yesterday(should of rested, will do that the next couple of days. I cannot delay the healing process of my hamstring any longer than it needs to)

Clean and Jerk

1-1-1-1-1-1-1

Couldn't clean from the floor, so I did hang cleans

155

185

205

225

235

245(pr)

255(f) got the clean(pr) but couldn't lock it out.

Hierarchy of Fitness

2009-03-04T06:23:00.000-08:00

So after this weekend, I realize that I am no longer 16yrs old, and am capable of just doing whatever I wanted to do.
Some friends and I got together this past Sat to "throw the football around." We ended up playing a simple game of two hand touch, harmless. As we were about to begin, I knew I wasn't warm yet, I just told myself to "take it easy til I get warm."
3rd play, running a sweet post on Richard, I end up going for a slightly overthrown ball, and strained my left hamstring. Not smart.
A couple of things:1) If I am going to compete in the Regional Qualifier this May, I don't need to be doing anything that is stupid(like sprinting and not warming up).
2) Sport is on the top of the Fitness Hierarchy created by Crossfit. Like everything else, if you don't practice it, you will not get the benefits from it. My buddies and I were all sore, beat up, swollen, from a little game of 2hand touch. Sport involves a lot of change of direction, unexpected movements that you really can't train for, and a whole lot more. Sport is great. Learn it, live it, love it.

I will be out for a week or two, I am not happy about that. I have 8weeks til the Qualifier, no excuses.

The Sport of Fitness

The Fittest Games Challenge

One Day, 2 wkouts! Crossfit style. It's all about performing, recovery, and mental toughness. This is going to be a great opportunity for people to compete at what they love doing, getting fit.

SuperMan!!!!!!!

2009-02-25T09:10:00.000-08:00

Just a reminder of how not so badass we are.... here is a little reality. I love it! Makes me want to go get on some rings right now! Great job for Coach Carey for recently getting her first of many muscle ups this past wkend.

Best $25 You Will Ever Spend

2009-02-23T14:08:00.000-08:00

I cannot say enough how profound subscribing to the Crossfit Journal is. On this website their is literally thousands of dollars worth of information that can change someones life, positively influence someones life, and possibly save someones as well. This is a recent clip taken off Crossfit's main website, crossfit.com that has Coach Glassman explaining Crossfit's 3rd Dimension- Definition of Fitness and Health..... What does that mean, well to put it plainly,

"is the goal to live forever, or to maintain human functional capacity for as long as possible?"(Coach Glassman)

My answer.... without a doubt to LIVE as long as possible, not to be just be breathing and have no ability to take care of myself, or enjoy anything in my life. How do you do this? Thedore Dalyrmple, who is a famous editor for the wall street journal, says that our increasing life expectancy can be soley attributed to sanitation. And, if we are going to enjoy our increasing years of our life, the only way is going to be through fitness and health, and not through our M.D's, physicians, pharmaceuticals, P.T's, etc....

But, like always, he articulates much better than I.

CrossFit's New Three-Dimensional Definition of Fitness and Health" by Greg Glassman, CrossFit Journal Preview - video [wmv] [mov]

MY WOD:

February 23, 2009

Monday 090223
For time:

Row 500 meters

115 pound Push press, 21 reps

Row 500 meters

115 pound Push press, 18 reps

Row 500 meters

115 pound Push press, 15 reps

Row 500 meters

115 pound Push press, 12 reps

rx'd: 11:56

Tues/Thurs 630am Class

2009-02-18T16:05:00.000-08:00

Picured, James, Tricia, Monica, Martha, and Ashok all outstanding performers in the Level 1 class. I love this class because we know how to have fun, but still get an awesome wkout in. These have really shown major improvements over the last few months. I am very excited for them in the future.

Setting Records Everyday....

2009-02-17T13:17:00.000-08:00

MY WOD'S FOR THE LAST TWO DAYS:

Monday;

Max Pullups in one minute:

54(straight)

February 17, 2009

Tuesday 090217
Squat clean 1-1-1-1-1-1-1 reps

185

205

225

235

245

255

265f

260(PR)

265f3x's

A Great Week!!!

2009-02-13T20:53:00.000-08:00

This last weekend was the affiliate gathering for Crossfit. I am just now able to reflect on everything that happened. We were fortunate to host a Crossfit Level II certification at our facility on Thurs and Fri, Feb 5and6. Then Friday night, Crossfit Central hosted a mini training seminar open and free to all affiliates, and we ended up having over a 100+ people in our gym getting insights from Jeremy and Nicole on what and how we do what we do. Saturday morning was kicked off by the affiliate gathering that lead into the afternoon where we put on a workout that hosted over 100+ crossfitters from all around the country. That was an amazing turnout. I had numerous people come up to us that night and the next day complimenting on our workout we held, thank you very much.
I was fortunate enough to get my Level II cert, I met some fantastic people, I got to listen to Coach Glassman speak(which is always great), and I came away with a clearer overall view of what we are doing here in this Crossfit world. I see the picture painted by Coach and his staff, and all of his Generals that are on the front lines digging the trenches....all I can say is, tomorrow is going to be a great day. Give thanks for today!

February 13, 2009

Friday 090213
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

rx'd: 2:18(pr)

2009-02-11T08:41:00.000-08:00

For those of you who have never come across Crossfit Balboa you should definitely make it a routine in your future. They often have awesome posts with grea information. Also, they have some of the coolest Crossfit T-shirts out there. So, here is one of their recent posts, click the link above to see what else they have.

-compliments of CrossfitBalboa-

Monday, 02.09.09: Whey Protein

This information on Whey Protein was submitted by CFB Coach Jason. Jason is a bad ass CrossFitter and Coach.
Whey Protein is a by-product of cheese manufactured from cow's milk.It has the highest biological value of any protein. Meaning that it crosses the stomach quickly and is rapidly absorbed by the intestines. For years it has been the staple of many athletes/bodybuilders supplement program.
Why is this particular type of protein important?
Well the protein fraction in whey (approximately 10% of the total dry solids within whey) comprises four major protein fractions and six minor protein fractions. The major protein fractions in whey are beta-lactoglobulin, alpha-lactalbumin, bovine serum albumin and immunoglobulins. Each of these components has important body strengthening effects thanks to:
• A high protein efficiency ratioo One study showed that milk protein elicits greater increase in branched chain amino acid concentrations in peripheral tissues as compared to soy.
• Lactose (found in whey but not whey concentrate) which is broken down into galacto-oligosaccharides that are used by intestinal bacteria leading to better functioning of the digestive tract.
• Calcium (a minimal component of whey protein) decreases accumulation of body fat and accelerates weight and fat loss. The proposed mechanism is thought to be that parathyroid hormone and 1,25-(OH)2-D respond to low calcium diets and promote fat storage. High calcium diets inhibit these hormones and thus inhibit fat storage and promote increased fat breakdown and energy partitioning from fat to lean.
• Cystine: a conditionally essential amino acid, which is the rate-limiting factor for the body's production of glutathione an important antioxidant.
• An excellent source of branched-chain amino acids (leucine, isoleucine, valine) o Leucine is a both a key signal molecule for initiation and an important substrate for new protein synthesis.
• It’s usage as a source of glutamine
• In one study it was found that whey supplements may prevent blood sugar spikes after high-carbohydrate meals.
Why should you care? Simple, the body is highly sensitive to insulin after exercise and shuttles carbohydrates and proteins into muscle cells instead of fat cells. This sensitivity declines post-workout until ~2 hours at which point it reaches baseline. Furthermore, the anabolic effects of insulin are synergistic with amino acids.11 Given the rapid absorption of whey, it is the ideal choice for post-workout to take advantage of the insulin-amino acid synergistic effect. This means that whey protein is going to rebuild the damage and replenish the muscle that your body has been using up as you constantly CRUSH yourself with daily WODS. Basically reversing the catabolic state that your body is in after a tough workout, meaning that you start to make the necessary adaptations to the overload that you submit your body to in your quest to become fit (and look better naked).
-end of post-

MY WOD

February 11, 2009

Wednesday 090211
For time:

45 Double-unders

135 pound Squat clean, 45 reps

45 Ring Dips

45 Double-unders

rx'd: 11:50

INTENSITY!!!!

2009-02-03T14:38:00.000-08:00

"It's tough to describe, there's another gear but most people don't know how to go there. You're gonna need to go there to win at the Crossfit Games. It's ignoring the pain. It's another knotch of intensity I don't know how to describe it."

-Josh Everett-(movietrailer) at 185lbs shown above clean and jerking 155kg. (that's 341lbs.!)

MY LAST 3 WODS:

February 2, 2009

Monday 090202

30 Muscle-ups for time: rx'd- 4:49

3hours later;

"Kelly"
Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

rx'd- 19:59

February 3, 2009

Tuesday 090203
Back Squat 5-5-5-5-5 reps

275/285/295/305/315f(3)

Thanks To All That Came Out!!!

2009-02-01T20:47:00.000-08:00

Such an amazing workout and turnout in numbers this past Saturday at our 1st UTB workout in 09.

"Building A Fit Community"

St. Pierre put a good beating on B.J. Penn.

Going to Be a Great Fight!!!

2009-01-31T18:41:00.000-08:00

I say GSP all the way....... Let you know!

January 31, 2009

Saturday 090131
Rest Day

as rx'd: snooze!!!!!!!!!!!!

It's a New Day My Friend

2009-01-29T15:20:00.000-08:00

Not many people get to do what we do. We are truely the lucky ones. For that I am thankful.

MY WOD

January 29, 2009

Thursday 090129
"Elizabeth"
21-15-9 reps of:

Clean 135 pounds

Ring dips

as rx'd; 6:09(pr)

GOT DUMBBELLS???

2009-01-28T11:04:00.000-08:00

Crossfit Central hosted a workshop for all the "I AM Crossfit" participants this past weekend that covered pullups and dumbbells. Leaning how to safely and effectively use dumbbells in your workout can be extremely beneficial to your overall fitness. Why???
Because you can do almost every movement with dumbbells that you can with a barbell, and then some. Pictured are just a few of the many exercises to choose from. Dumbbells are small, easy to store, easy to put in your vehicle and workout while you travel. Not so much in your suitcase or carry on, but other than that, sky is the limit.

January 28, 2009

Wednesday 090128
Thruster 1-1-1-1-1-1-1 reps

185

195

205

215

225f

220f

Awesome Job Runners of Austin!

2009-01-25T15:54:00.000-08:00

We had several of our clients and one of our coaches run the 3M half marathon today. Awesome job to all the competitors for putting out an amazing effort. I would love to hear how you did, and, if you think Crossfit has helped your running in anyway.

Special thanks to Nicole Hughes for showing up early at our gym where all the runners ran past as they had a grueling 5miles to go.

MY WOD:

Made up the Crossfit Total

All PR's, so I was stoked about that.

Squat- 345

Press- 180

Deadlift- 395

Kings of Leon say it best.... Use Somebody

Love This Song by Manu Chau

2009-01-23T20:48:00.000-08:00

Juat wanted to say thank you to all of my family, friends, and clients I get to spend time with. You guys truly make the day for me, and I know I am not a man of big words, or many at all for that manner, but thanks for being so great!

Today-

Rest Day; but I did the gym workout today with JDP, our time was 21:40...I think.

Tomorrow is the Crossfit Total, should be fun.

An Awesome Class

2009-01-22T14:01:00.000-08:00

This is a group photo after the class went through a grueling workout on Catherine's Bday. This is and awesome class and I am excited to be coaching them.

MY WODs FOR THE LAST 3 DAYS;

January 20, 2009

Tuesday 090120
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

not rx'd; 24:55... finished the last half of the 4th round and all of the 5th on the ab mat.

January 21, 2009

Wednesday 090121
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

rx'd: 17:00

January 22, 2009

Thursday 090122
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

rx'd: 8:34

I Train Hard to Live, Just Like These Poeple

2009-01-16T17:00:00.000-08:00

The Silvers", Freedom CrossFit - video [wmv] [mov]

MY WOD

January 16, 2009

Friday 090116
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

as rx'd with chest to bar pullups- 23:27

Part II: So Your Hands Are Busted

2009-01-15T13:44:00.000-08:00

(compliments of crossfit journal issue #68)
Prevention

" There are several ways to keep the hands from developing blisters and tears. First, if your hands are soft, thin-skinned, or generally unconditioned, you must slowly and gradually build up your calluses to meet the demands of your exercise. Don’t overdo your hand intensive exercise while you’re building up the thickness and toughness of the skin, or you’ll just keep ripping
your hands and not have a chance to develop good healthy protective calluses. Once you’ve developed a tough and thick skin on your hands, it’s important to maintain the quality of the skin by keeping the surface well groomed. This means simply that the overall thickness of the skin on the hand surface is consistent throughout and the surface is smooth. Otherwise, over time, the calluses will have a tendency to get thicker in certain areas of the hand and not in others. You will develop “ridges” of thick skin that will eventually lead to a tearing of the skin. What I like my athletes to do to try to prevent the hands from ripping in the future is to actually shave the calluses down to a level that maintains a relatively thick yet consistent depth of skin throughout the hand (photo 8). Ideally, your entire palm surface should be one thick callus with no bumps or
ridges in any one particular area. In order to do this, groom your hands always after a hot shower or bath (this allows the calluses to swell up). While the calluses are still “swollen,” I take a double-edged razor and very carefully shave the dead callus bumps down a little at a
time until the bumps are about even with the thickness in the rest of the hand. With my younger students, I simply ask them to get a callus stone (you can buy one at any drug store), and gently sand the callus down even with the rest of the skin. Remember, whenever
you groom or shave your calluses, don’t overdo it, since you don’t want to go too deep into your skin. Always leave enough thick skin so to facilitate your workout the following day. The goal is to maintain an even and consistent thickness of hard skin throughout the entire
palm."
-Phil Savage-

MY WOD

January 15, 2009

Thursday 090115
Rest Day

EMBRACE THE PAIN

2009-01-14T16:12:00.000-08:00

Iv'e probably watched the video below at least 10x's today.... pure motivation!

Coming Soon..."Every Second Counts" - video [wmv] [mov]( compliments of crossfit.com)

MY WOD

January 14, 2009

Wednesday 090114
Overhead squat 3-3-3-3-3 reps

165
185F
185
195
205PR

So Your Hands Are Busted

2009-01-12T20:04:00.001-08:00

HAND RIPS; RIP CAUSE AND TREATMENTS

If you look at Havalah's hands, you can see she just got finished with her workout, and surprise surprise there were pullups in the workout. A lot of pull ups in the workout. Is there nothing you can do for your hands from looking like this when you have pullups and heavy hang cleans in your wkout?

Yes! There are several ways to prevent, or at least minimize rips and tears on your hands. In the crossfitjournal article number 68, Phil Salvage a gymnast coach from Knoxville TN, he explains that there are two qualities that make you hands susceptible to ripping. Your chances increase a lot of you've got either a) soft hands with little or no callus build up, or b) too much callus buildup that makes bumps or ridges on the surface of your hands.

(from Phil Salvage's crossfit journal article #68)
"Once you get a rip (photo 5), the healing and maintenance process must begin immediately. If you happen to have fairly thin calluses and thus the ripped skin is fairly thin as well, I suggest that you carefully pull the hanging skin off by pulling on it directly away from the point at which the skin is still attached. If the skin is stubborn and not easily detaching, get some small nail clippers or small scissors and carefully cut as much of the skin as you can away from its point of contact. If the ripped skin is very thick (heavy callus), wait until
you can use nail clippers or scissors to remove the loose skin. When my gymnasts get a rip, I usually remove their dead skin myself almost right away (I’ve had 35 years of experience with this tricky situation). Then I have the athlete wash their hands with soap and water (yes, this stings) to remove any blood and other impurities and cleanse the area of possible bacteria. After washing, we apply an antibacterial ointment (Neosporin), which also acts like a lubricant to replace the lost natural skin oils that were washed away in the cleansing
process. As I always tell my athletes when they get ready to go home, remember to do three things before you go to bed that night:
1) Wash your hands with soap and water one
more time.
2) Apply a generous amount of Neosporin to the
fresh wound.
3) Cover the wound with a small bandage or tape.

This will allow the Neosporin to do its job overnight to keep the area moist and prevent infection.
Oftentimes, if the hands are exceedingly well-callused and the rip is deep, I have my athletes also wear a glove on the hand (over the bandage and all). When you wake up the next morning, go ahead and wash your hands. Next, again apply a generous amount of Neosporin. If you have vitamin E oil handy, use it instead of the Neosporin (photo 6). I’ve found that vitamin E oil
does a wonderful job in healing the wound quite fast. You can purchase vitamin E from any drugstore that sells vitamins. It comes in the form of gel capsules or just plain old oil. I prefer the gel capsules. Just break one capsule open, squeeze the oil out, and apply it to the ripped area (photo 7). Do not cover the rip from this point forward. I have found that the sooner you expose
the new skin to the open air, the more quickly it’ll heal and more quickly you can return
to normal training."

MY WOD;

January 12, 2009

Monday 090112
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Pull-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

rx'd; 16:53.

Go Gators!!!!

2009-01-08T21:06:00.000-08:00

January 8, 2009

Thursday 090108
Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

rx'd: 31:24 with 24 sets.... WTF

I Am Happy!!!

2009-01-07T21:22:00.000-08:00

So, haven't blogged in a week or so. It's funny, you do it often and it's easy. You don't do it for a while, and all of a sudden it became complex. But, whatever.
Here is where I am at;
It's the start of the new year, and I couldn't be more excited. There is so much buzz going on all around me, and that gets me more motivated. I am addicted to positive energy. I love to see people smile, I love people doing things that make them happy or things they thought they couldn't. I love to listen to other people talk about how excited they are about what's going on in their life.
Coaching Crossfit couldn't be more fullfilling. As I write this, I am actually waiting right now for the workout for tomorrow to post on crossfit.com.... gotta love the anticipation. Some things going on in my training- my left soleus has been messing with me for a while now that is keeping me from running or jumping of any kind. That sucks cause we often run and jump. But, other than that, I am able to focus more things that I can do like lift heavy things. My nutrition is back to normal.
Pictured above are my two roommates, Big Mike and JDP(John next to his girl). Solid guys with like minds that can really motivate you in their own way. Just a couple of faces from Crossfit Central. Bottom line, I love my life.
MY WOD
January 7, 2009

Wednesday 090107
Rest Day
But, did do some kbell work, GHD sit ups, and rowed for 2k meters. Nothing crazy or fast, jus got my blood flowing a little.

Looking Back

2008-12-31T00:11:00.000-08:00

So, I found Crossfit about 4 yrs ago. It was end of 2004, and I was on my first deployment to Iraq. My unit stopped in Hawaii, and that's when I ran into Coach Glassman's wife. She told me "I need to be doing what her husband is prescribing" on some website called crossfit.com. I remembered the site, and just before getting off ship, checked it out....

Since then, up until the first of this last summer of 2008, I claimed to be "doing Crossfit." Not so much though. I could of blamed it on the hectic training schedule a "workup" for deployment puts on you, or being in a tight spaced city like New York that wouldn't allow me to do any Crossfit workouts... whatever the case, I was definitely not "Cross-fit."

Then I moved to Austin.... and being my best friends are Jeremy and Big Mike, I wanted to be Crossfit I asked them what do I need to do. They said 3 things; eat zone/paleo, do crossfit wkouts, and take Advocare supplements. My performance has never been better.

Some bench marks that I remember from the first of the year were:

deadlift- a whopping 300 lbs. Now- 390 and rising.

the infamous Fran- 4:20. Now- 2:38

Helen was a 8:48 effort. Now a 7:26.

Diane- 7:33 effort. Now- last time 2 months ago- 4:5?... I think I can go sub 4 for sure

Cindy- 23 rounds to 27 rounds

I can almost deadlift 400 lbs, but still go out and run a 50 sec 400m, or sub 5min mile. My goal for 2009 is a 455lbs deadlift and a 405 back squat. Still have speed.

Christmas

2008-12-25T21:54:00.001-08:00

So, today is Christmas. Last night, I met my mother just in time to join her for a Christmas Eve service at her church which was 6pm. As I was driving there, it caught me off guard when I realized that this was going to be the first time I had been to church this year, 2008, aside from weddings, or Heath's funeral.
I was shaken up at my experience last night. 2009 is the year of Destiny! Never before have I felt the calm before the storm as I do now. Thank you mom for inviting me!

Definitely a Top Favorite Classic

2008-12-22T16:58:00.000-08:00

I AM CROSSFIT

2008-12-19T16:47:00.000-08:00

This is going to change lives... litereally. So proud to be apart of it. Can't wait.
MY WOD
100 burpees for time;
rx'd- 4:47.... legs burned like never before.

Rest Day

2008-12-18T09:02:00.000-08:00

Our Goal Has Been Reached!!!

2008-12-16T18:28:00.000-08:00

To everyone who donated shoes, THANK YOU GUYS SO MUCH!!!! We have reached our goal,( 15o) and then some. I will get an official count tomorrow, but I know we surpassed our target #.

MY WOD:

December 16, 2008

Tuesday 081216
Split Jerk 1-1-1-1-1-1-1 reps

185/195/205/215/225/235(pr)/245(f)

My Road To The Crossfit 09 Games

2008-12-15T17:46:00.000-08:00

So, this is a highlight video made by Von Ware of the Crossfit Games this past summer. This link is to crossfit.com and you will see another video, actually a trailer for a movie coming out soon, a movie about Crossfit and the Crossfit games. So, if you Crossfit, and you want to see what you are apart of, please go check it out and let me know what you think.

My Story:

I moved to Austin in the beginning of this last summer, train Crossfit for about a month, and go compete at the Games in Aromas. Not a good recipe for a top contender.

Since, I have been focused on one goal.... The Games of 09. The level of competition keeps getting better with every new face, new workouts, or just time. I am doing whatever it takes to give my self the best opportunity to reach my potential. Some might call me an extremist to my approach. I AM A CROSSFITTER. No other way to express it.

I am going to Qualify for the Games this year. And it doesn't stop there!

December 15, 2008

Monday 081215
Five rounds for time of:

275 pound Deadlift, 5 reps

10 Burpees

as rx'd: 2:50

1:20 faster than my games performance.

MY WOD

2008-12-12T15:36:00.000-08:00

December 12, 2008
Friday 081212

Three rounds for time of:

24" Box jump, 50 reps

185 pound Deadlift, 21 reps

30 Pull-ups

as rx'd: 14:12

Give Thanks...

2008-12-11T16:06:00.000-08:00

So, my a recent post from my friend, Jeremy, reminds me that we must give thanks. So, here is my list of what I call,

"MY RECOGNITION OF WHAT I HAVE BEEN BLESSED WITH in 2008"
1) I have my family close to me, and am able to spend a lot more time with them.
2) Completed 4 Years Honorably in the Marines
3) My Health
4) My best friend gives me a career opportunity to make a living in something that truly is a passion of mine.
5) Work with an amazing team, and have the best clients to coach anyone could ask for.

Some things that I learned along the way;
-If you don't write it down, believe it, you will not achieve it.
-In the end, if you don't do it... nobody cares( in the most optimistic reality possible).
-Love hurts

So, 2009, this is going to be my year. Not in vain, but with a burning desire to truly do whatever it takes to follow my life's passion.

MY WOD
December 11, 2008

Thursday 081211
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

As rx'd: 7:12. damn those muscle ups

Tony Robbins gives a Speech at the TED Convention about Emotional Fitness

2008-12-10T15:28:00.000-08:00

MY WOD from yesterday... Today is Rest Day!

December 9, 2008

Tuesday 081209
"Annie"
50-40-30-20 and10 rep rounds of:

Double-unders

Sit-ups

As rx'd : 6:38. abs are sore as hell!!!

---------------------------------------------------

December 10, 2008

Wednesday 081210
Rest Day

The Scalability Factor of Crossfit.... Bottom Line-Everyone Can Crossfit!!!

2008-12-08T19:41:00.000-08:00

MY WOD - Did 2 today for not getting it in yesterday.

December 8, 2008

Monday 081208
Clean and Jerk 1-1-1-1-1-1-1 reps

185/195/215/225/225/235failed/235failed on the jerk...

Sunday 081207
Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

As rx'd... got half way done with round 8.
there is nothing easy about GHD situps.

It's Friday

2008-12-05T20:23:00.001-08:00

If you don't know about the JabbawockeeZ then you are wrong. I'm the one in the middle in the white mask!!! HaHa!!!!

MY WOD

December 5, 2008

Friday 081205
For time:

100 squats-2 muscle-ups

80 squats-4 muscle-ups

60 squats-6 muscle-ups

40 squats-8 muscle-ups

20 squats-10 muscle-ups

AS RX'D: 12:37 felt not good on the muscle ups when I got to 8.... oh well.

An Easy Transition Into Crossfit Training

2008-12-04T18:27:00.000-08:00

Don't be fooled about the title Level 1. Crossfit is Crossfit. And that is exactly what we do in all of the classes offered here at Crossfit Central. Our Level 1 classes at the gym are a great way to ease your way into training. We have people from all backgrounds in the class. Whether you have never done any of the movements we do often in Crossfit, or you have not worked out in a long time and would like to concentrate on form and technique, the level 1 program is a great tool to help you build a great foundation for your future success of fitness.
We just recently had 4 great performers that have been invited to join the other co-ed classes of crossfit. Congrats to Arun, Brad, Erin, and Sara for stepping their game up to the next level!

My Jam, and My "Fran" time...

2008-12-03T14:41:00.000-08:00

MY WOD

December 3, 2008

Wednesday 081203
"Fran"
Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

as rx'd- 2:38(PR) but didn't feel all that great about it. All good!

Visualize Your Success!!!!!!!

2008-12-02T18:35:00.000-08:00

It's no coincidence that after spending the day downtown at the Austin Convention Center for the Austin Get Motivated Seminar, I get a email from a friend, Jackie Munoz from CrossFit and Fearless, about athletes mental toughness and what psychologists have to say about it.
Why is that coincidental? I put it out there to Jackie a while back that I was on a mission to do anything and everything I can to set myself to take the Crossfit Games. I have talked many times with Jeremy on what separates the elite athletes(which I think we can all become if we do what it takes.... this could take years) from those who seem to be "superhuman" or just "genetically gifted." He has confirmed many of times what I read in this article today.
And, how do I link this article to today's seminar about motivation, or the Crossfit Games?
Read the article and let me know what you think I mean.

Here is the link, http://www.utexas.edu/features/2008/11/24/athletes_minds/ about an athletes mental toughness, and what psychologists seem to have observed.

I want to highlight the 5th question from University of Texas at Austin alumnus Garrett Weber-Gale is a U.S. Olympic swimmer who won two gold medals in the 2008 Beijing Olympics. Photo: Texas Athletics....
"5. Top athletes often use visualization to improve their performance—how does that work for you?A great coach named Mike Bottom once told me that there is a defining moment in every race when you are really going to start to hurt. This moment is at a different point for every individual. However, what each competitor thinks and does at this moment is what truly sets the champions apart from the other competitors. Mike told me that I need to visualize being at that point and focus on what that will feel like, how I will handle the pain, what I will do emotionally. I do visualize that moment—the moment when my arms feel like sandbags, when my legs are burning and my back feels like it's tightening up like a rubber band. I get myself to the point where I am completely prepared for the pain. After imagining this point for a long time, I know I am able to endure the emotional stress and physical pain. I look forward to this point because I know I will conquer it!"
Amen! He has stated what Jeremy has stated to me several times, what I heard more than once today, and what I have seen and heard from many other successful people.... VISUALIZE YOUR SUCCESS!

MY WOD

December 2, 2008

Tuesday 081202
Rest Day

3,2,1...snooze!

A Thanksgiving Break:-)

2008-12-01T12:34:00.000-08:00

I just came back from being in Dallas for the last 4 days, and it was a trip much needed to say the least. I was able to spend Thanksgiving with my family, and see some friends that I have not seen in a long while. I ran the Turkey Trot in Dallas Thurs morning, it was 8 miles and I was surprised about my time... 54:28.
I have only had a few runs longer than 400m sprints since the Human Race a few months ago. 2 actually- a 3 miler, and 5 miles two weeks ago. Crossfit helps you run faster. All I have been doing is the crossfit.com website workouts...crazy!

MY WOD

December 1, 2008

Monday 081201
Shoulder Press 1-1-1-1-1-1-1 reps
155
160
165
170
175PR
180F
180F