“THE CRANK” PREPARES TO SMASH PXC’SLIGHTWEIGHT DIVISION!

Frank The Crank Camacho WIN

Summary

Details

PXC recently signed Frank Camacho, a focused young MMA fighter and TUF Alumni, and will be announcing his return to the PXC cage after a 6 year haidus while residing and training in the US mainland over the last 4 years. Camacho is one of the top prospects in the Pacific MMA scene, and at the ripe age of 24, the best years of his MMA career are in front of him.

Frank Camacho was born in Guam and raised on the island of Saipan in the US Commonwealth of the Northern Mariana Islands, where he made a name for himself as a golfing talent by the age of 5. He competed in the junior worlds at the age of 13 with a 1 handicap.

At the age of 14, Camacho decided to try MMA and BJJ training and was hooked, fighting his first professional cage fight in Saipan at the age of 16.

According to Camacho, “I kind of took some criticism when I started training MMA and stopped golfing, but after I started getting reallly good on the mat and in the cage, I started getting a lot more support from the local community…although my parents always supported me 110%.”

He added, “The mental aspect of the golf game really helps me in MMA, where it is not so much physical, but a lot of focus needed in a fight.”

Camacho’s most significant fight of his young career was against UFC-veteran, Luigi “The Italian Tank” Fioravanti, in PXC-12. Camacho recalls, “I remember studying my opponent by watching his UFC fights against Chris Leben and Jon Fitch. It was crazy!  I just turned 18 years old, and after the loss to the UFC veteran due to a bad cut, I remember coming home and thinking, I can do this.”

“The Crank” returned in PXC-13 four months later for a huge victory of Guam’s Ryan Bigler at 170 pounds.

FRANK THE CRANK CAMACHO PXC

According to PXC CEO & Promoter, E.J. Calvo, “Frank is one of the next top prospects to get signed by The UFC from the Pacific. His focus on the lightweight division is a strong move.”

A short interview with PXC Lightweight, Frank “The Crank” Camacho:

How do you feel about your PXC return?

I am truly honored to be back in the PXC cage, especially making my comeback home in the Marianas fighting on Guam. Everyone knows I fight my hardest to represent the Marianas with my whole being, which makes it even sweeter to fight in front of fans that support me most. Everyone will see a new Frank “The Crank” Camacho.

What are your short term goals?

I just want to get back my mojo back with a win! Im back in the islands…back to my element…back to my roots. My short term goal is to patch up parts of my game that need attention right away…and eventually bring the PXC Lightweight belt back home as soon as possible.

“WIN FIRST FIGHT…LEARN…WORK TOWARDS TITLE SHOT…LEARN…PXC Champion…LEARN”

What are your long term goals?

Long term goal is to be a modern day samurai. I want to be a better person every day. Martial arts has changed my life in ways I cannot explain, and if I can pass it on and inspire people, it would be a life-long success for me.

 

Back to PXC

Hope everyone had a great Sunday! I did!  Next weekend if you’re on Guam we’re gonna have another BBQ at the beach! Swing by..

Chamorro Style BBQ in the islands! Nothing beats the island style marinade and bbq!

Posted by Instagrate to WordPress

We had an awesome strength and conditioning session. Pool workouts!

Flies, Punches, Rotations, and so much more!

Stay Posted!

Chief Hurao sengsong. Chamoru

Who is Chief Hurao?

Chief Hurao

Hurao was a Chamorro chief on the island of Guam who led the resistance against Spanish colonization efforts during the 17th century. The chief’s name means “emotion, caring, attention, heed”. Hurao may be best remembered for his 1671 speech to Chamorro warriors opposing the Spanish presence on Guam.

San Vitores Guam

He organized a 40-day siege of the Spanish Mission in Agana that was finally broken by Spanish soldiers. Hurao was captured, but released by Father San Vitores.

According to Russell’s account of Father San Vitores’ death, however, Hurao was in fact an accomplice to Matapang’s 1672 murder of the priest.^[1]

Hurao was a member of the Matao/Chamorri, the highest caste in Chamorro society and held the title maga’lahi.

Chief Hurao’s Speech Collected On-Line

Hurao’s speech

The Spaniards would have done better to remain in their own country. We have no need of their help to live happily. Satisfied with what our islands furnish us, we desire nothing. The knowledge which they have given us has only increased our needs and stimulated our desires. They find it evil that we do not dress. If that were necessary, nature would have provided us with clothes. They treat us as gross people and regard us as barbarians. But do we have to believe them? Under the excuse of instructing us, they are corrupting us. They take away from us the primitive simplicity in which we live.They dare to take away our liberty, which should be dearer to us than life itself. They try to persuade us that we will be happier, and some of us had been blinded into believing their words. But can we have such sentiments if we reflect that we have been covered with misery and illness ever since those foreigners have come to disturb our peace?

Hurao

Before they arrived on the island, we did not know insects. Did we know rats, flies, mosquitoes, and all the other little animals which constantly torment us? These are the beautiful presents they have made us. And what have their floating machines brought us? Formerly, we do not have rheumatism and inflammations. If we had sickness, we had remedies for them. But they have brought us their diseases and do not teach us the remedies. Is it necessary that our desires make us want iron and other trifles which only render us unhappy?

The Spaniards reproach us because of our poverty, ignorance and lack of industry. But if we are poor, as they tell us, then what do they search for? If they didn’t have need of us, they would not expose themselves to so many perils and make such efforts to establish themselves in our midst. For what purpose do they teach us except to make us adopt their customs, to subject us to their laws, and to remove the precious liberty left to us by our ancestors? In a word, they try to make us unhappy in the hope of an ephemeral happiness which can be enjoyed only after death.

They treat our history as fable and fiction. Haven’t we the same right concerning that which they teach us as incontestable truths? They exploit our simplicity and good faith. All their skill is directed towards tricking us; all their knowledge tends only to make us unhappy. If we are ignorant and blind, as they would have us believe, it is because we have learned their evil plans too late and have allowed them to settle here.

Let us not lose courage in the presence of our misfortunes. They are only a handful. We can easily defeat them. Even though we don’t have their deadly weapons which spread destruction all over, we can overcome them by our large numbers. We are stronger than we think! We can quickly free ourselves from these foreigners! We must regain our former freedom!

Language Quote

Rockin the Sinahi w/ Spondylus (from Pagan)

By: Jose “BYTHEBAY” Quan

Thank you to my boy Jose Quan for the sinahi w spondylus necklace he made for me last year.

The Good ol Sand Pit! (at Gun Beach Guam)

Training in the sand in a whole new experience. TALK ABOUT KILLING THE LEGS!

Sparring and pad work really changes up everything with movement, base, and CORE!

When im on the mat, Im just jumping and hopping around everywhere not getting tired.

With Coach Pat Ayuyu (Deep & K-1 veteran) for the past 4 weeks Ive been running a lot, doing a load of sprints, and the “Sand Pit” workout. Its been amazing!

Mentally Ive been catching myself trying to make excuses for my performance. I shut down the negativity and learn to love the hard “sand pit” workouts.

I feel good! feel strong! Been adding a SH*T load of road work into training.

Im excited!

Stay posted for more updates!

#TheReturn

- Crank OUT! SHOOTS!

How To Increase Your VO2 MAX

vo2 max (also maximal oxygen consumption, maximal oxygen uptake, peak oxygen uptake or maximal aerobic capacity)

CRANK

is the maximum capacity of an individual’s body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual. The name is derived from V - volume, O₂ - oxygen, max – maximum.

VO₂ max is expressed either as an absolute rate in litres of oxygen per minute (L/min) or as a relative rate in millilitres of oxygen per kilogram of bodyweight per minute (mL/kg/min). The latter expression is often used to compare the performance of endurance sports athletes.

As a traditional yardstick to measure capacity for aerobic work, the VO2 Max is a considered by many endurance athletes to be the holy grail of fitness. While I completely disagree (for reasons given in an article posted HERE), I do concede that VO2 max is an important  factor in determining performance in training and racing.

Since you could theoretically improve your VO2 max by 15-20% (and I’ve seen athletes do more than that), let’s say you wanted to pull out all the stops and get your VO2 max as high as possible. Based on VO2 max being defined as the maximum amount of oxygen your body consume and utilize during exercise, you’ve basically got three viable strategies, and a few different approaches for each:

Strategy Numero Uno: Increase how much air you move into your lungs. This will increase oxygen availability at the pulmonary level. So how could you actually do this?

#1: Increase the force capacity of your inspiratory and expiratory muscles. There are a number of “breathing devices” out there on the market that claim to do this, such as the PowerLung trainer (http://www.powerlung.com/region/us/). The idea is that by making breathing harder, you’re achieving the same effect for your respiratory muscles as doing dumbbell curls for your biceps or barbell squats for your hamstrings. Alternatively, you could attempt the poor man’s version, and just breathe through a tiny twisty straw while doing hill repeats on your bike (or sitting in your car at a stoplight).

#2: “Open” the lungs with deep, diaphragmatic breathing. Yoga, breathing exercises, relaxation and a host of other techniques can technically give your lungs a little more space to expand, thus letting in more air and oxygen. Here’s a link to an article on breathing techniques and exercises:http://www.everymantri.com/everyman_triathlon/2009/04/breathing-relaxati…

#3: Take something called “Cordyceps”. In a double blind, placebo controlled study with 30 elderly volunteers, cordyceps sinesis herbal extract significantly improved the maximum amount of oxygen these people were able to assimilate. Yes, they were elderly. But other studies showed that cordyceps also increases cellular oxygen absorption by up to 40%, and improves functioning of the heart. There are many endurance supplements on the market that currently include cordyceps extract in their formula. Rhodiola root extract happens to also fall into the same family of herbs that are purported to improve VO2 max.

Strategy Numero Dos: Increase the blood volume pumped by a single stroke of your heart, thus increasing amount of blood and oxygen delivery to the muscles.

#3: Stay adequately hydrated and take electrolytes. These hydration strategies will ensure that you have enough fluid volume on board to actually supply your body with the blood-forming liquid. A dehydrated athlete will have a lower stroke volume, which means a higher heart rate for any given exercise intensity. That’s why 10 hours into an Ironman, your heart rate is much higher than you would normally expect it to be.

#5: Train your heart. This should go without saying, but consistent cardiovascular exercise will improve VO2 max. However, this does not mean that a long three hour bike ride will do the trick, since you’re never really “sucking air” during such an effort. Instead, very hard, very intense intervals of 1-5 minutes in duration, with a 1:3 or 1:4 work:rest ratio will stimulate a larger heart stroke volume, as well as a host of other VO2 max enhancing adaptations, like increased mitochondrial density and better capillary delivery to muscle tissue.

#6: Eat fish and flax. Studies have shown that Omega-3 fatty acids can increase stroke volume and cardiac output, most likely by stimulating your nervous system’s parasympathetic “relaxation” component. You can take concentrated fish oil or flax oil compounds, or just have a nice piece of wild salmon every week, and put flax powder on your oatmeal every morning.

Strategy Numero Tres: Increase the muscle’s ability to extract oxygen as it rushes past in the bloodstream, and the amount of oxygen available in that blood. This will enhance the actual utilization of the oxygen.

#7: Increase mitochondrial density. Mitochondria are the little powerhouses of the cell that allow for the conversion of oxygen into energy. The more mitochondria you have, the more oxygen you can utilize. Most research shows that, similar to increasing stroke volume, it is the short, highly intense efforts that improve mitochondrial density, and you really don’t get much benefit once you’ve trained for more than one hour at a low intensity.

#8: Altitude training. Training at elevation both increases the number of oxygen-delivering red blood cells and makes those red blood cells more efficient at unloading oxygen to the tissues. To spare your body the rigors of constant altitude exposure, it is best to “train high” and “live low”. Which is why you may want to re-consider that high altitude tent you’ve been eying. Your spouse will thank me later.

#9: Iron/ferritin supplementation. In order for those red blood cells to carry oxygen, they must have a crucial iron-containing protein called hemoglobin. Low iron means low hemoglobin. Which makes for some pretty crappy red blood cells. So take iron supplements, eat iron-rich foods, and look into supplementing with ferritin, a crucial iron-storing protein.

#10: Blood doping. Go ahead and call up your friendly neighboorhood illegal performance enhancing pharmacy. Ask for erythropoetin (EPO), which will stimulate the growth of new red blood cells, thus enhancing oxygen carrying capacity of the blood. Alternatively, you could just donate blood, freeze it, concentrate the red blood cells, then inject it back into your body about 30 days prior to your big competition. Don’t try this at home. Just checking to make sure you’re paying attention.

Just remember folks – increasing VO2 max involves more than just hopping on your bike and hammering. Strategies like electrolyte intake, omega 3, cordyceps and ferritin supplementation, occasional bouts of altitude exposure, staying hydrated, and practicing your breathing techniques can all add up to small but significant increases in VO2 max.

Good luck!