The other wonderboy and 2nd placer in the December contest Rick Heilmann

Lose your Breakfast with Luca:

Deadlift 3×3

Crazy Cindy

15 rounds for time of:

5 Pull-Up


15 Squats

Post time and comments


I like to take some time to talk about mental state and intensity in your work-out. Your mental approach is vital to the success of your work-out, been a Met-Con or a heavy lift. If you start with an “..it’s too heavy or it’s too hard..” attitude you are setting yourself up for failure. So attack the weight attack the WOD give it all you got, get mad , take out all of your frustrations and then go, amazing things will happen, believe in yourself.

Luca Z.


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  • Stavros

    Hey all,
    Did the CF Main WOD;
    4 Rounds of
    400 M run
    50 Squats

    12:28 as RX’d

    See you soon,

  • Luca Z.

    I love this quote from Lance Armstrong:

    “If children have the ability to ignore all odds and percentages, then maybe we can all learn from them. When you think about it, what other choice is there but to hope? We have two options, medically and emotionally: give up, or Fight Like Hell.”

  • Craig

    That is an awesome pic! Hilarious.

    Out until Monday guys… who can cvr?

  • Craig

    And fantastic video – hard to not cry. Great post today Luca. Thanks.

  • Mike Erickson

    Great picture, Rick makes it look easy (215 lbs?). God, I wish my wrists could get anywhere near that position.

    Very good video. I sent the link to my bro-in-law, I know it’ll make him cry, die hard triathlete/cyclist that he is. Thanks Luca.

  • J Jones

    You’re welcome luca.


  • Luca Z.

    The picture credit is mine, the video’s goes to JJ, Josh in the back made it oh so special, JJ were you using 25# or 45# on those burpees, clean, thrusters?

  • J Jones

    45s for the burpees, 40 for the pull ups.


  • Darren

    From Crossfit north santa cruz

    Workout: For Time

    3 – of complex power clean, frnt squat, push jerk

    21 – burpees

    50 – double unders

    21 – pull ups

    6 – of complex

    15 – burpees

    50 – d/u’s

    15 – pull ups

    9 – of complex

    9 – burpees

    50 – d/u’s

    9 – pull ups
    Today at work, good workout

  • Rodil

    Great picture. Can’t believe how far back Rick is bending his hands.

  • J Jones

    Darren – What was your time!?


  • Darren


    Could have pushed harder, but my speed jump rope from Malwart broke 2 times during double unders.

    I think good times on there site were in 15-18 minute range. I used 135 lbs.