Monday 131111

Four rounds for time of:
22 Burpee pull-ups
22 Back squat, 185# (135#)
Run 200 meters with a 45# (35#)  plate overhead
Post time to comments and BTWB.

Lucas “The James” Palmisano, trainer extraordinaire

All that you longed to know about Coach Luke. . . and then some.

What got you into CrossFit?

 In 2006 I joined the Colorado Springs Fire Department. My officer and Paramedic were looking on a strange website that had free workouts listed for them to do. They said it was “CrossFit.” I did my first WOD I believe in September of 2006. Never looked back.
How did you find CrossFit Verve? And how did you come to be a trainer for Verve?
I moved to Denver in the winter of 2008. I was just looking for a gym a bit closer to where I decided to live. Front Range CrossFit was the only other Denver-area gym I knew of, and they were pretty far away. Google showed me Verve. I’ve never forgotten that, Google. Thank you. Matt and Cherie asked me to be a trainer several months later. I already had a Level 1 Certificate, and had been able to teach some classes previously for Pikes Peak CrossFit in the Springs.
What is your favorite CrossFit workout?
1RM Snatch, or 1RM Clean and jerk.
What is your proudest CrossFit accomplishment?
I get a real kick out of seeing people improve themselves. My old job, the people I saw steadily got worse. Now, I get at least a part in helping people improve their overall lives. That doesn’t get old.
You, Vanessa, and Jude have done some traveling lately, where is your favorite place you have been?
Hmmm. I guess I really liked Seattle. Great people, great coffee, great vibe.
I hear you play a mean guitar. Ever play in a band and what was the name of said band?
It certainly is not a mean guitar, but I do play a bit. And I have been in a few bands. I was in a band circa 1995ish called Names Withheld, then a duo called Red, and then a trio called Dirty Day. I also did a lot of solo performances. By performances, I mean coffee shops. With no one there. Or no one paying attention. I basically played to myself. And I rocked.
There are quite a few stories about you that circulate the gym, True or False:
You produced Jay Z’s “Black” album?
“Produced” is a strong word. I was a guiding, positive force in the studio. A musical conscience. I like to think of myself as “The guy behind the the guy behind the guy.” But whatever. I don’t like to brag about it.
Jude’s hats are really your old hats that you washed and shrunk?
You were a professional beat boxer?
Again, “professional” is a strong term. My soul moved me to express myself through the joy of beat-boxing. I never asked for money, or fame. And so what if Bono smiled and nodded when heard me? Does that make me a professional? I’ll leave that to the masses to debate.
You were once a bartender and partied like it was your job?
You were an extra in “Newsies”?
You were a cage fighter before you were a Crossfit coach?
If by cage fighter you mean that I fought for my life daily in the jungles of Madagascar, you would be correct.
What is your favorite music to play while you workout? How about while you coach?
Honestly, I like rock-n-roll. Guitar, bass, drums, some distortion, no gimmicks, and let’s sing the sorrow. The Black Keys station on Pandora is up my alley. While I coach… I don’t know. Probably the same. Maddie turned me on to the Avicii station, and I’ve enjoyed that recently.
Alright Lucas “The James” Palmisano, what is the last thing you want the people of CrossFit Verve to know about you?
So much I could say here. How about this: I’m a closet Trekkie. My family and I used to watch all the original episodes on our local UHF station in Minnesota. We saw Star Trek IV on opening weekend. Oh, and the date for the Star Wars Episode VII release is the winter of 2015. And I’m excited. So yeah… I’m a huge nerd. 
Well Luke, you’re our nerd and we love you all the more for it.


  1. Maria :

    Luke, on a scale of zero to ten, I give you an eleven! Plus you have the Mexican connection…even better ;-). Go with your heart!

  2. Matt :

    Thank you google!!!

  3. Joylyn :

    Thank you Google! We love you Luke, Vanessa & Jude!

  4. Keith :

    A paragon of modesty in spite of his fame. Rare trait.
    Also looks good with a teddy bear.

  5. slaughter :

    This looks a little rough.. I’m excited. Love you Luke!

  6. James (O.G.) :

    In all my many years as a blog reader, this is the best Q&A post I have ever read.

    You’re the best, Luke.

  7. Tobias Coffin :

    Miss you Luke. And Verve.

    That kid from a while ago,


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