Focused Personal Training

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.

I AM THANKKFUL....

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"

Meet The Beast.... Atticus

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

Going to do Austin Proud!

These are a few of the fierce competitors that are representing Austin in the Crossfit Games that are only 17 days away.
One of the best things working at Crossfit Central is that you have the opportunity to train with a community that are as passionate about fitness as yourself. We love our job, we love the environment, but most importantly, we love the ever growing community that fitness is bringing together.
Join the revolution and come train with us.

Crossfit Games on the Horizon

The 2nd Annual Crossfit Games are just around the corner, the curiosity builds for what Coach has install for us. "And, in case you were wondering, the format is significantly different from last year. It will, though, reward athletes with tremendous work capacity in broad time and modal domains."(Coach-crossfitgames.com) Enough said on that topic...

We as athletes must know what any competition entails for us. Its starts and ends with what is inside. What you tell yourself, what you believe, and most importantly what you visualize to be true is the only thing that matters to each of us. No amount of caffiene, spark, mystery pill, or even sleep can replace the fuel that comes from within.

Competitors from accross the globe are going to Aromas, California to take part in history. The event will be nothing short of total inspiration. With only 20 days until competition, I am.... I am.... I am... READY FOR COMPETITION! This is the only thing that matters now. I will see you guys at the games!