130707

'Elizabeth' is a good friend who will kick you in the teeth, and then laugh. Always good to see her.

'Elizabeth'
21, 15, 8 reps:
135/95 pound Power Clean
Ring dips

Derrick- Rx  6:50
Erin- 95  7:57
Todd McK- 75  13:10
Lex- 105  12:00
Teresa- 95  8:50
Byron- Rx  8:35
Ryan- Rx  11:10
John M- 105  9:50
Allie- 75  9:12
Stephen- 95  11:50
Mitch- 135  6:29
Lindsey- 65  10:22
Joshua- 75  7:16
Russell- Rx  7:00
Delaina- 65  9:48
Candice- 75  9:29
Casey- Rx  9:56
Juan- 135  14:30
Jackie- 115  8:56
T- Rx  8:30

Great workout everyone. Good job with the Ring dips too. Some people are getting a mix of Ring dips with Bar dips for the first time- outstanding! Some had the load but not the Dips. Some had the Dips without the load. If you got both you earned the Rx.

We talked about proper rack positioning- higher than most think, on our shoulders not hands. We also talked about rack delivery, a fast elbow flip with open hands and avoiding a death grip. Thanks for your hard work and attention to detail.

Do your homework. Keep working to improve your wrist, elbow, and shoulder flexibility to get that good rack position. Stretch, mobilize, floss, feather, or roll your PC every day. A little bit isn't too much to ask for for improved performance and comfort.

Great job puppies. You have put another arrow in the quiver, and you are motivating everyone to higher levels. Thanks for that super strong fuel.

Thanks for another great day at CFSF.

www.earlyamerica.com/review/summer/letter.html

CFSF