130410

'Diane' is a good friend we love to see. She can be mean when she wants to, make no mistake about that. But she's short, and usually sweet. Keeping everything organized is the issue. She pounds our core. Did you stand up to the pressure?

'Diane'
21, 15, 9 reps of:
225 pound Deadlift
Handstand push-ups (*sub)

Lynde- 135*  3:32
John- 185  6:50
Richard- 185  3:57
Kathryn- 140  7:38
Derrick- 225*  5:02
Allie- 95*  5:25
Eric- 185  4:54
Alice Anne- 115  5:34
Tammy- 135  6:19
Teresa- 135  6:19
Casey- Rx  6:24
Russell- 185  5:47
JJ- 85*  8:08
Shannon- 75*  7:33
Juan- 185  7:50
Todd- Rx  5:19
Todd McK- 85*  9:10
Candice- 105  6:42
John M- 155  8:15
Katie- 105  4:57
Abby- 95  6:33
Dave- 185  10:53
Britt- 95*  13:37
Jimmy- Rx  5:02
Heather- 95*  6:24
T- 185  6:15

Great workout everybody! There were some super fast finishes, and first time HSPU's through the WOD. HOOYAH! and keep working hard. Getting the Handstand push-up is proof that hard work pays off.

If you subbed the HSPU, continue working on hollow positioning, active shoulders, and get some wall time. It won't happen off the wall. Practice.

Aside from the Deadlift load, and completely more important, would be the Deadlift form. Remember that you have one body and you'll be together for the whole ride. Some people miss the goal... Yes, Rx is important, and we all want faster times, but at what expense? 20 years down the line you won't remember your 'Diane' time, but you'll know your low back hurts like a mother.

Stay organized. Stay focused.

Congratulations John M, and Juan. They both flipped Joey (the tire, not the guy) and got the privilege of the signature. Good job guys.

Great job puppies. Dialed in and looking good. Thanks for your hard work.

WEATHER ALERT!
If we have another round of bad weather like we did a few weeks ago, WE STILL ROLL! 

Earn this.
CFSF