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.

Just An Awesome Video

Fittest Games - Part 1 from CrossFit Central on Vimeo.

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"

WHO IS FRANK YANG?

(Thanks Anthony)

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

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.

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

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!

Party At Crossfit Central!

Party At Crossfit Central! from Lance Cantu on Vimeo.

MY WOD

November 18, 2008

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

155

175

185

195

205f

205pr

215pr

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

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

20 Push Jerks 20 Burpee Pull Ups

10 Push Jerks 10 Burpee Pull Ups

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

I was not ready for how hard this was.

Why is Crossfit So Effective... NEUROENDOCRINE RESPONSE!!!

This post will be a brief look as to why Crossfit does what it does so well.... produce results. All of the ideas and methods discussed are compliments of Coach Glassman, founder of Crossfit, in his journal article he published in April of 2002.

"Exercise regimens that induce a high neuroendocrine response produce champions! ..." -Coach Glassman-

"Neuroendocrine adaptation" is a change in the body that affects you either neurologically or hormonally. Most important adaptations to exercise are in part or completely a result of a hormonal or neurological shift. Current research, much of it done by Dr. William Kraemer, Penn State University, has shown which exercise protocols maximize neuroendocrine responses. Earlier we faulted isolation movements as being ineffectual. Now we can tell you that one of the critical elements missing from these movements is that they invoke essentially no neuroendocrine response.
Among the hormonal responses vital to athletic development are substantial increases in testosterone, insulin-like growth factor, and human growth hormone. Exercising with protocols known to elevate these hormones eerily mimics the hormonal changes sought in exogenous hormonal therapy (steroid use) with none of the deleterious effect. Exercise regimens that induce a high neuroendocrine response produce champions! Increased muscle mass and bone density are just two of many adaptative responses to exercises capable of producing a significant neuroendocrine response.
It is impossible to overstate the importance of the neuroendocrine response to exercise protocols. This is why it is one of the four defining themes of the CrossFit Program. Heavy load weight training, short rest between sets, high heart rates, high intensity training, and short rest intervals, though not entirely distinct components, are all associated with a high neuroendocrine response." -Coach Glassman, "Foundations" April 2002-

You can find this and the rest of the "Foundations" journal article on http://journal.crossfit.com/, just search NEUROENDOCRINE RESPONSE, or any of the other great topics on that site.