Wednesday, November 11, 2009

Want To Read Faster?

From Think Simple Now

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!

Wednesday, October 28, 2009

What Was That?

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

Monday, October 26, 2009

Working On Your Weaknesses!

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

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

Saturday, October 24, 2009

Get Lost In It!!!




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!!!

Friday, October 23, 2009

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





















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.


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

Thursday, October 22, 2009

Thinking

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!

Wednesday, October 21, 2009

Standards...


“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


Tuesday, October 20, 2009

The Road Less Traveled

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

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

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

Monday, October 19, 2009

So This is Eva!!!



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

Wednesday, October 14, 2009

What's Your Snatch?



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

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

Tuesday, October 13, 2009

My Seven Day Challenge

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

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

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

Wednesday, October 7, 2009

Tuesday, October 6, 2009

Advocare

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

The Wounded Warrior Project from Sportsgrants on Vimeo.


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

Monday, October 5, 2009

Our Month of Crossfit!!!

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

The month of Crossfit; 2 things...
1) 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

Friday, September 25, 2009

Making a Difference

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

Thursday, September 24, 2009

Empower YourSelf!

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


Monday, September 21, 2009

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


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?