08:00 WOD with LUCA

Today I wanted to work on some heavy lifting, even though we are trying to get as many

“Girls” and “Heroes” wods before the end of the month, heavy lifting is still an integral part of

Crossfiting, so try to do some type of lift at least once at week, (Deadlift, Squat, Clean, Presses)

you name it, just load up the bar and go for you max, your muscles will thank you.

Today, my son and I worked on our Deadlift

5,5,5,5,5 Deadlift


Alessandro Deadlifting more than bodyweight


As by Crossfit statement “… Do Crossfit , and learn a new sport…” This is your chance, learn a great Martial Art, a great builder of confidence, great self defense and a great way to show off you newly built Crossfit endurance, hope to see you tonight


More young people aged 0 – 29 being hospitalized for diabetes

“The researchers found a 38 percent increase from 1993 to 2004 in the number of hospital stays for people between the ages of 0 and 29 years with a diabetes diagnosis.”

“Inflation-adjusted annual hospital costs for diabetes increased 130 percent, from $1.05 billion in 1993 to $2.42 billion in 2004.”

And yet we eat less dietary fat than ever before and our government promotes a high carbohydrate diet. Something is wrong here. -jj

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  • Craig

    Awesome! Great pic, Luca. Terrific form, Alessandro.

  • Luca Z.

    yeah it’s amazing how easy it’s for a young person to get the form right, I showed him a couple of time and he was fine already, plus the flexibility they’ve got, I’m so jealous

  • Luca Z.

    On that note starting a youth on Crossfit is the best thing you can do for him,her, first it’s fun, second it’s a great developer of strength, and stamina and by starting them young they will have a better chance to stick with it and be great at whatever sport they are going to practice

  • Mike Erickson

    Great picture Luca!

    Agree about the heavy lifts. The feel good part is that “neuroendocrine response” coach talks about I guess. I’ve heard that referred to in the lectures and read about it in the articles but so far I don’t think I’ve seen a detailed explanation. Something about the release of hormones like testosterone and growth hormone and beefing up the immune system. Sounds good to me. Great for young and old alike.

  • jorgy

    man he has great form, no doggie squat at all, who taught him, craig? or was it rick? most likely brian. definately couldn’t be luca.

  • Luca Z.

    After all i did for you, that’s how you repay me????????????

  • Craig

    Luca, Josh will never let go of your critique of his Dog squat several months back.

    3:30PM FireFighters Special


    Darren 28:24 (yup, thats a DCF record)
    Stav 28:45 (DCF #2)
    Craig 37:39 or something.. 1st day back after sickness. I had to grind and push back pukie several times to get this done. Ugh.

  • Luca Z.

    Yeah Craig I know, he gave me a beautiful display of it tonight too, such a nice doggie, he is a master

  • jorgy

    thats okay my linda form needs remodeling, i need serious work in order to call it a good workout even. i got a better time but my form stayed the same, i much rather have the time be the same but the form get better. well, another goal for next year, work with luca on deadlift and work with craig on olympic lifting.

  • Luca Z.

    Such a dedicated young man you are!!

  • J Jones

    Did the “300” workout at 1730.

    As Rx’ed – 17:20