Lucky Luca at the CrossFit Certification in Santa Cruz last weekend. See his comments below.
The DCF Mile:
Overhead Squats (45lb) x 50
Slam Balls (20lb) x 50
Pull Ups x 50
Knees to Elbows x 50
Luca’s comments from the certificaion:
GREAT! GREAT! GREAT! Thant’s all I can say about my certification, great people, great atmosphere, unbelievable amount of knowledge, if I was hooked before I’m now even more hooked on this stuff. Two pictures that summarized my week-end, the Nasty Girls, and my score on a tweaked Helen: 600m run plus the swings and pull-ups. I hope Diablo Crossfit was well represented.
Luca was in the top 10 for the modified Helen. Way to go man!!