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Deadly runs can kill you. Good job making it out alive. Even the runners were nailed. Great job, and thanks CFHQ!

Deadly Runs
225 pound Deadlift, 21 reps
400 meter run
225 pound Deadlift, 18 reps
400 meter run
225 pound Deadlift, 15 reps
400 meter run
225 pound Deadlift, 12 reps
400 meter run

Eric- Rx  15:05
Dustin- Rx  16:43
Paul- Rx  13:10
Todd McK- 115  13:55
Paige- 55  18:42
Juan- 155  14:48
Casey- Rx  13:46*
Joan- 55  16:34
Russell- Rx  14:28
Teresa- 115  16:35*
Sharon- 95  16:23
Caroline- 55  13:33*
JJ- 125  12:50
Jeremy- 155  12:14
Holley- 65  17:09
Candice- 105  13:33*
Todd- Rx  15:01
Stephen- 165  17:15
Tammy- 135  16:26*
Tommy- 185  21:00
Caitlin- 105  14:04*
Alan- 135  15:15
John- 135  10:45*
T- 165  15:40*

Great workout everybody. Monster performance Madman, a fast finish as prescribed, and *UNBROKEN*

This is the CFSF post from Monday, January 31, 2011:

Anytime deadlifts are part of the WOD, we get blasted. Doing deads for reps can be a challenge from a stabilization standpoint versus strength. Sure, you can pick it up and put it down, but how is that pillar looking? Soft shoulders? Weak lumbar curve? These are two of many aspects to the dead that require our ENTIRE body to be turned on and firing to maintain that totally rock hard core in the position we want it to be in and to KEEP it there.......

225 pound deadlift, 21 reps
400m run
225 pound deadlift, 18 reps
400m run
225 pound deadlift, 15 reps
400m run
225 pound deadlift, 12 reps
400m run

Tammy- 95  15:42
Tice- 135 (18)  19:10
Brandi- 95 (18)  14:00
Dan- 165  13:44
LaRunda- 85  21:08
Sharon- 95  24:53
John- 135  22:10
Holley- 65 (18)  20:25
Casey- Rx  17:32
T- 215  19:30

Good session guys. This was a posterior chain destroyer of the highest order, that when combined with some other stuff from last week took a toll on us. Add tightness to that fatigue and now we're talking pain and discomfort. Solution? Easy fix. Mobility, increased attention given to flexibility exercises both before and after the WOD.

Good job Casey, going prescribed again. You are the Madman and you bring good fuel, and a little boy made of rubber who makes us laugh. Thanks. To the FNG's... You guys are doing really well. Form was good, consistently good form will allow more consistency. Consistency, in time will bring intensity that will make you feel more alive than you have ever felt. Be patient.

Tuesday is next, and it's a mother grabber. We will need lots of good fuel. Thanks for all the great efforts. You make CFSF the best place to be.

WBS + SDHP = WFYU

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There are a few things we really like at CFSF, at the top of that list is consistency in training. Good job hanging on from the get go. You know who you are- CFSF plank owners.

Not much to add to the post except thanks for the wicked strong efforts from everyone! That's good fuel that helps us all keep going when everything else says STOP!

Thanks very much Eric and Casey.

www.trackmypr.com

Thanks for another great day at CFSF.

When all else fails, we don't.

CFSF