Tony Cano

Have You Met Tony?

  • How long have you been a member of Nela Athletics?

I think about 4 years now.

  • What’s your favorite CrossFit/Ignite achievement?

Being able to link multiple chest to bar pull-ups.

  • How do you think you have benefited most from Nela Athletics?

Overall health and staying in shape for the most part.

  • How has your life changed from when your first started to now. Can be physically, mentally, emotionally.

Much stronger now than ever.

  • What are some hobbies or activities you are into besides CrossFit?

Basketball crazy!

  • What is one thing people don’t know about you?

Im a sucker for romcoms. did I say that right?

  • If you could only listen to one song for the rest of your life, which song would you pick?

Find a way by A Tribe Called Quest


Does Cardio Hurt Muscle Gain?

It’s the ultimate tradeoff you must face whether you’re an athlete, bodybuilder, or recreational gym goer. How do you structure your strength training routine and still make time for trail runs, pickup basketball, or your metcon of choice? Strength is good. Cardio is good. So how do you balance the two for optimal health and performance? A great strength and conditioning coach knows exactly how and the truth might surprise you…


The perceived problem is rooted deep in bro science. “Ditch the cardio and just lift heavy if you want to get yoked!” Yet there are incredible athletes around the world have found ways to carry muscle mass and maintain a high level of cardiac output. CrossFit Games competitors casually bust out 225 pound snatches between sets of burpees. Hybrid athletes compete in powerlifting meets deadlifting 600+ pounds and complete Ironman triathlons in the same week. The threshold for excuses just dropped through the floor.


So why is it such a problem balancing strength and metabolic conditioning? It takes knowledge of exercise science and how the human body adapts to training in order to properly prescribe a routine that works. At least if you wish to improve your strength and maintain your cardio or vice versa. There are many folks who run their body through the ringer day after day. Hard work is not the sole element for achieving fitness success. In fact hard work can be misapplied and eventually become a hindrance to your training if not properly executed. Layering intensity on top of dysfunction or lacking a clear goal leads to burnout and chronic fatigue.


So how do balance out your strength and conditioning pieces. The key is to understand how to work in different heart rate zones. Working at different prescribed intensities will improve cardiac output, build muscular endurance, and even help improve recovery from your strength training routine. The volume and intensity spent in each zone will be dictated by your training age and specific goals in training.


A great coach will tell you that you can only have one priority for each block of training  you execute.They will also understand that your energy needs, micronutrients, electrolytes, and will all have to be supported in order to sustain greater output. Finding a great coach will be the first step in determining the specific way you should organize your training to make gains in strength and conditioning!


What is Nela Athletics?

Nela Athletics is more than a CrossFit Gym

Let’s dive into our Box Guide Lines and see what they really mean.

  • This a community. Not a gym support others!

Ever go into 24 hour fitness or LA fitness and all you see is people with headphones on doing their own thing and going home, being a community starts with communication and getting to know everyone, who knows you might find your next best friend or lover.

  • Arrive early, stay late! Cheer others on!

One positive thing about arriving early is that you are never late! Some of us might have a specific body part or muscle group that needs extra attention before you get into the WOD which is another reason to come in early, or it can just be to help cheer on the previous class. Staying late is a great time to talk with members or coaches on how you felt with the days WOD or just want to kick back and socialize.

  • Egos are left at the door.

No one wants to be around that “guy” who thinks they are better than someone else just because the can run faster or lift more than the next person. The same way they cheer for you is the same way you can cheer for them.

  • Introduce yourself

This is a community if we are going to sweat together we might as well get to know each other. Especially when it comes to a new member, be open and welcoming, we all did something for the first time and felt out of our comfort zone.

  • Chalk is for hands not the floor!

Cleanliness makes for a better gym. Everyone knows chalk makes you stronger so let’s keep it for our hands and nothing else.

  • Keep track of you WOD, be honest. Don’t cheat yourself!

Keeping track of the WODs is a way you can see how far you have came and progress as an athlete. The Zen Planner app is a quick and easy way of doing so, if you have question you can always ask a coach how to navigate the application. Being honest is big! Be true to yourself and the rest will follow.

  • Scream, yell, grunt, sweat, do your best!

CrossFit is a loud and fulfilling sport. Do not be afraid to channel your inner beast!

  • Return equipment, clean your area

A clean gym is a healthy gym. Respect the equipment and clean up your area for the next class.

  • Brag about CrossFit to Everyone!

When you go to work and your coworker ask “are you okay? why are you walking like that?” and you tell them about your CrossFit workout from the previous day! Embrace it and brag about it.

  • Have Fun! Smile! Another WOD complete