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'Deadly Runs'... The only thing missing to make the misery factor double would be rain. We had cold, and wind. Thankfully, we caught a break this time and missed out on the rain. The runs were difficult enough.

5 rounds:

400 meter run
185 pound Deadlift, 21 reps

Allie- 95  21:42
David- 175  24:04
Lindsey- (3) 75  15:09
Derrick- Rx  16:15
Holley- 95  24:11
Eric- Rx  20:21
Alice Anne- 95  19:05
Erin- 135  23:59
Lynde- 95  18:39 (500m row sub)
Tammy- 135  21:30
Joey- 135  25:35
Russell- Rx  21:08
Juan- 165  22:13
John M- 115  20:50
Katie- 95  21:10
Sharon- 95  31:02
Teresa- 95  19:03
Kathryn- 95  17:37
Todd McK- (4) 95  17:40
Jimmy- Rx  18:36
T- 165  18:35

Great workout guys. Good job hanging tough. There is a reason we call anything paired up with Deadlifts "deadly", because they can kill you, at least it feels like you're dying for a few minutes....

Understandably, form degrades with fatigue. However, there were some serious violations with some of the Deadlifts. We have to remember the cues we have learned and focus on maintaining correct body positioning. We have one body for the duration of life. Don't sacrifice form- ever. Nothing is as important.

Listen to your instructors and trust their judgement.

Our bumpers are rubber, true, but this does not mean we arbitrarily omit the negative portion of the Deadlift. The only reason to drop bumpers should be when you are having trouble maintaining your form. Again, don't sacrifice anything for the sake of a faster time. Which benefits us more- a full movement that takes a minute or two longer overall, or skipping the negative all together to get done faster?

The negative is one half of the whole movement. Get every one you can!

Congratulations Lynde. Five and a half hours of running up and downhill this weekend to complete an incredible 27 mile road race! HOOYAH! and well done.

We have tossed around the idea of open gym from 5:30pm - 6:30pm on M-F rest days. Give us some feedback.

Thanks for another great day at CFSF.

Luck is the residue of design.
CFSF