02/18/2016 Bringing Out the Deads

Carly rocks the butterfly pull-ups during the GAZA workout.

Carly rocks the butterfly pull-ups during the GAZA workout.


Don’t forget the Spaghetti Benefit Dinner for Steve Hankins, husband of CFS member Kristen Hankins, this Saturday February 20th at the Tuolumne Park 10 am-sundown!! $20 Spaghetti Dinner with soup, salad and bread and all proceeds will go towards Steve’s battle against head and neck cancer.  For more information, please call Joey Hankins 209-559-1413

There is still time to register for the 2016 CF Games OPEN!   Just click the link!!  Our list of CFS members who have already registered is growing!!! Commit to being part of the community and celebrate the spirit of the CF Games. Register TODAY!!… You can also be part of the action by taking the Online Judges Course. Count reps and judge movement standards for your fellow athletes and be part of the OPEN action! CFS will be performing the OPEN workouts each Friday, starting on Feb. 26th. There will be potluck type get togethers, beer for our power athletes and commraderie for everyone!


30 deadlift (275/185lbs)
rest 2min
30 power clean (155/115lbs)
rest 2min
30 burpee

For both the Deadlifts and the Power Cleans, the goal is to NOT be able to do big sets in a row. The Power Cleans might even be one rep at a time. As long as the turn over to the next rep is fast!!

The Importance of the Deadlift

“For years, the deadlift has been one of the most feared exercises among bodybuilders, while it’s been praised among powerlifters. But, what people sometimes forget is that healthy deadlift determines your overall strength and is also a large contributing factor to building lean muscle mass.

Finnish bodybuilders and powerlifters use the deadlift because it’s THE true strength builder.  People may be reluctant to deadlift because of the common misconceptions that it causes back injuries, or it might make a physique look “blocky”. However, when performed correctly, the deadlift is a safe lift.

At first, beginners may think the deadlift is much easier than the squat or bench press. But after a few weeks, they will either develop a deep love or burning hatred for it.  Reason why? Because the deadlift effects so much.

When you perform the deadlift correctly and efficiently, it hits the back, the lats, the quads, the glutes, the arms and forearms, and even the abs.  With that in mind, we recognize that the deadlift produces more results than the bench press and/or the squat.

Each time you deadlift, you get stronger.  The strength comes relatively fast when practiced regularly.  This is the reason why people love the exercise and its effects over  the bench press and the squat. Not only are you building strength with the lift, but you are also developing some mental toughness, in knowing you can handle heavy loads safely.  The mental aspect plays a big part in the deadlift.  Occasionally this is another reason why people prefer not to deadlift,  because it does requires some mental power.  Enthusiasm from others can also make a difference, maybe even a big difference, in your deadlift. But it all starts from believing you can do the lift!”-bodybuilding.com


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