I’ve been hearing the question lately, “Does CrossFit get easier?” The short answer is no. Why? Just when you think something is easy, there’s always a way to make it more difficult. If you find yourself doing 10 pullups on the red band with minimal effort, time to move down to the green band. Air squats are too easy? Add a 20# vest. Elbows higher, squat lower, lift heavier.
Be comfortable with being uncomfortable. Train just outside of your comfort zone. That’s where you become nervous before the session begins. That’s what makes you have to pee before the workout. It’s what makes you question your sanity and why you pay for this stuff.
If it was easy…no sweat and minimal results. It would also be “the other gym”.
Challenge yourself and reap the rewards! You owe it to yourself and you deserve it!
WOD – “Diane”
21-15-9 reps of:
Deadlifts (225/155)
Handstand Pushups
There are 32 people registered today! Let’s all post our results! Thanks to Shane and Angela today!
Oh what a day! I think that is a song and it is my Crossfit song for today.
Run 800 m. First time to do 800 without stopping or walking. Yeah!!
CFWU X 1
Snatch Balance
Pole-10-15-20-25-35-40
WOD “Diane”
21-15-9
Deadlifts (95)
Pushups
Time 7:50 PR by 3:04
Great job on hand stand pushups Marcel and Joanna.
Great job on the run and your PR!
Way to go Heather!! That’s so awesome!
That’s a terrific PR Heather…way to go. I think the difference must have been that “animal instinct” that we saw kicking in during the final round of push ups
Run 800 m
WU x 1 (…but forgot my knees to elbows, oops!)
Then tried un-banded ring dips… thought I had them, but then Kevin had to burst my bubble ’cause my freakin’ biceps didn’t touch the rings. What a stickler for details! I’ll beat you soon enough ring dips.
Snatch Balance 1 rep max
10-15-35-45-50-55-60-65-70(f)
WOD: Dianne
21-15-9
Deadlifts (95#) Kept weight low, nursing some lower back issues
Push Ups
Time 5:13
Then tried my first HSPU with Red/Red bands. Did 10. Whooo, what a head rush.
Love your post today Kevin!
Thanks Patrick!
Hi Kevin, I booked a 3:15 time slot this morning so could you “switch” me … there is a 4:15 available. TGIF
Handstand pushups….I am having difficulty seeing this done with the “easy” button. I’m nervous already!
You should be. 8)
Good old crossfit bullying
Nervous = uncomfortable = good!
Carly, I miss you.
woof woof.
Hey Kevin probbly unlikely but if a 4 15 comes available I’ll take it
Thanks
You’re in!
Mobility
Run 800m
WU x1
Snatch Balance
1rm – got up to #70
‘Diane’
21-15-9
Deadlifts #95
HSPUs (red band on top green on bottom)
Time – 6:18
Sorry Marc..I’ve heard you’re not my biggest fan lately…well..come on..catch up!
Joanna=Fast+Strong=Marc’s ego x jealousy
Crossfit…. Its uncomfortable like a kick in the nuts.. but with real results. t-shirt slogan?
LOL!
I agree on the slogan…good idea!!
I’d buy that!
Wow Kevin, you are really good to draw circles!
You should change your career to graphic designer!
My picture looks like a boob!
It’s not the cicle of life but the circle of death.
Love the post today too. Sometimes we need reminders and liked todays!!
“Pain is weakness leaving the body.”
I had a lot of weakness leave my body this week!
HAPPY BIRTHDAY SHANE!
Look out for the birthday burpees everyone!
Happy Birthday Shane!
No burpees for anyone. He’s not working out today.
Happy Birthday!
I know! Shane is such a fun ruiner….I am sure everyone was dying to do 42 burpees…
so, like is there running involved tonight….if so I don’t think I should have to do it since I am today’s sponsor…just a thought
Just a quick 800m for a warm-up.
seriously…is 800m the warm up?
You’ll have to come to find out
I’d like to know now, that way I’d have time to throw myself down a flight of stairs…
see you at 5:50 anyway!
Happy B-Day Shane
800m Run
CFWU x 1
Strength – Snatch Balance
Made it to 95lbs
WOD – “Diane”
21-15-9 Reps of
Deadlifts 225#
Pushups, feet on box
Time: 9:17
Happy Birthday Shane
WU:
Mobility
Run 800m x 1
CFWU x 1
Strength = Snatch Balance single rep max.
10-45-65-75-95-105-115(F) sooooo close!!!
WOD “Diane”
21-15-9
Deadlifts (185#)
Pushups
Time: 6:49….. guess who’s buying a ticket tonight!!!
205 is my current “recorded” 1 rep max for deadlifts, so I should have been doing 155# for this WOD. I know I had more in me than 155. 185 is my body weight and seemed attainable. FUCK I’M FAT!!! I need to lose weight so lifting my body weight doesn’t suck as much! I’m happy with it though. Next time I must try those strapped in HSPU’s. They look like…. fun?
Great work 4:15 crew!
Have a great, sunny long weekend and I hope to see a lot of you out tomorrow night for the fund raiser poker night!
So that’s what you meant when you were talking about your weight during the workout! Just remember muscle weighs more that fat – I don’t see much of the latter on you… Just sayin’
Not able to make the 6:30. Have a GREAT long weekend everyone!
Warm up x1
800m run
WOD
After the WOD tried my first hand stand push up – it was amazing…it came so naturally 
Then I did 10 burpees for saying the “C” word…. Good times! HAve a great long weekend all….
Time 5:41 …. Gabrielle, I think you were right, 70# was a bit too easy
Angela, you’re a riot! And you are much stronger than you give yourself credit for
I can’t wait to see what your new PR will be on that deadlift!!! Have a great weekend too 
Snatch balance – 1 rep max
got up to 115 (wich is 5lb heavier than my 1 rep max for snatch, and it actually felt easy, but ran out of time to try more)
WOD 1
20 pushjerk at 135 (which is 93% of my max!!!!)
40 burpees
Didn’t finish… time cap at 10min, so got 10 pj and 40 burpees. then went on to do 10 more pj with 95lb…. I’ve never been so p-off about a workout, still pretty angry… so… did Diane
155lb deadlift and no bands for HSPU
Time: 11:06
Happy Bday Shane!
Hey, at least you attempted it. Not like wimpy me!
You’re a machine Sonia!!!
Well at least you kicked Diane’s ass!
Run 800 m
WU x 1
Snatch Balance 1RM -> 45-55-65-75-85(f)
“Diane”
21-15-9
Deadlifts (120#)
HSPU (Green/Red)
9:37
Great push everyone! Thanks for the encouragement.
Sonia, you did a really good job on your WOD from Hell!
leisurely walked 800m
wu x1
Snatch balance max 35
Diane 21-15-9
Deadlifts (100#)
PUSH UPS from knees
5:27
** Thanks Sonya for coming for a walk with me!
Great Job tonight guys
Anytime my dear. My run sucked but loved the walk with you. lol
Snatch Balance – 1RM
45-65-85-95-105(f)
WOD:
“Diane” (225#):
This is one WOD where I didn’t mind coming in last!
Time = 20:00
Rx’d with unassisted HSPUs for the first time!
Used 25# plate under my head for the HSPUs.
When time expired I had just finished my 9 deadlifts.
CrossFit life is treating me good lately!
Thanks for the support everyone!
Nice job Jeff! I wimped out and used the bands. Wish I hadn’t.
Awesome on the HSPU’s I remember when you didn’t even want to try them!
Jeff!!!! Holy cow that’s awesome!!! Congratulations! I wish I had stuck around to cheer you on
You kicked ass Jeff. Amazing effort…good job!
Yipeee Jeff! That’s so great!
CFWU x1
800m run
Snatch Balance x1
45-65-85-95-115-135F-135F
WOD: Diane 21-15-9
Dead lifts @205
HSPUs
21: R+G band
15: G+G band
9: G+Y band
Time: 8:18 I think.
800m Run
CFWU – dawdled around and didn’t get this done
Strength – Snatch Balance
Made it to 45lbs (tried 50×2 but failed)
WOD – “Diane”
21-15-9 Reps of
Deadlifts 105#
Pushups
Time: 7:20
Run 800 m
CFWU x 1
Snatch Balance 1 rep max
Stick-10-15-45-55-75-80
WOD: Dianne
21-15-9
Deadlifts (210#)
HSPU (red bands)
Time 9:20
Thanks for the push Coach, it helped me do the HSPU’s unbroken. Good push am crew!
Time to go down in bands
Yep definitely now that I see Jeff’s doing them without bands! Gotta catch up…
Snatch balance 1RM –> 45-65-85-95-105-115-135
WOD –> with green on top + yellow on bottom
8:53 (PR)
Last september, I did it with the same bands in 10:02.
Mobility
800m run 4:02
warm up x1
Snatch balance 1 rep Max 35# (had to work it down because I was landing so high)
WOD 21-15-9
deadlifts 105#
pushups – elbows in – first 8 in plank position, all the rest from my knees
time: 8:56
800m run 4:18
Crossfit isn’t easy, but we’re doing it and so many others aren’t! No matter the weight, no matter the time, we’re all doing so much more than others would even dare try. I say we all deserve a big high five for that! While I’m at it, I’d like to send you all a big hug
You all make such a big difference in my life – thank you! Ok I’m done now… I’ll try to contain myself for a bit 
Oh and I caught myself dropping the “c” bomb – 10 burpees!
And my first 3 du’s in a row
Snatch Balance x1
95-115-135-145-155-165(F)-165-175(F)-175 (YAY!)
I say birthdays are a happy reason to do burpees! Don’t shy away from coming to Crossfit on that account
I hope you have a great birthday Shane! I promise you a 42 burpee salute tomorrow – I’m just too pooped to do it tonight!
haha! Angela is mean!
Happy 35th Shane!
Lol thanks Jeff! Shane, I knew you looked much younger than 42
run 800m.
CFWU x 1
Snatch balance
35-45-65-85-95-105(f)
WOD – Diane
21-15-9
deadlift 225#
HSPU green band on top with yellow on bottom
time 11:51
Run 800m
WU x1
Snatch balance: 15-35-45-50(fail)
WOD: Diane
21-15-9
Deadlift 85#
Knee pushups
Time: 5:37
run 800m talking (for extra challenge)
Snatch balance
35-45-55-65-75-85 (didn’t have time to find my max.)
WOD: Diane
21-15-9
deadlift #145
HSPU (green at top, yellow)
Time: 11:50min
Jeff…your strict HSPU was really impressive!!
Sonia- I know how frustrated is to not finish a workout…but you’re still my hero!
Good job everyone…wasn’t an easy one!
Mobility
Ran about 600m and then turned around and walked with Tracy.
Warm up x1
Snatch Balance #35 (cant wait to see the results after my hip is better)
“Diane”
Deadlifts #95
Push Ups (Tried for the first time HSPU’s Red and Green. I liked it but wasnt a good idea for the first time in a WOD)
5:15
800m run
warm ups * 1 ( switched to green band )
Snatch Balance 35lb – having trouble with the technique.
” Diane ”
Dead lift 160lbs
Reg. push ups
21-15-9
8:47