080207 THURSDAY

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One of many tough Diablocrossfit’s chicks, Nikala is getting ready for her Triathlon competition in May

Lose your Breakfast with Luca:

“300”

For Time:

25 Pullups

50 Deadlifts (135)

50 Pushups

50 Box Jumps

50 Floor Wipers (135)

50 Dumbbell Clean & Press (35)

25 Pullups

Post time and comments

Another hard one I hope to see many of you

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Video: THE DARK SIDE OF MUAY-THAI.

Warning this is a sick video, I don’t train my students to be this vicious, I train them to be honorable, come and try my class out

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Article:

Kettel bell article from bodybuilding.com

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  • J Jones

    that vid is teh aw3s0m3ness.

    -jj

  • Luca Z.

    Priceless!!! Today I had a “newbie” from Oakland crossfit Jennifer she has been going to Oakland for a year and a half I put her through the “300” Wod she did great, she has got good form, her time was 31:47 with 75lb D.L, 35lb wipers and 15lb C&J, she is going to be fun to work with, welcome

  • Mike Erickson

    Luca,
    HaHaHa!! Needs a little work. But I loved it! That knee to the groin looked pretty good, do you practice that one the most? {Gotta remember that.}
    When I heal up I’m definitely coming to your class.

  • Craig

    Awesome video. Way too funny. Good post, Luca

  • Luca Z.

    The knee to the groin is my secret weapon