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@kellyrtoal

When Doc @sportsmedicinenorthwest tells you to add in two 10 minute snatch sets per week to help with ankle stabilization, you get it done! We decided on a gloved set of two 4 min on/ 1 off rounds with hand switches every minute at 11 rpm. The foot cramp was real, so I'll consider that a good sign ๐Ÿ˜‰ Thanks for @essjayray and @mattbrenton (not featured) for joining me! @crossfitkettlebell โ€ข โ€ข #northweststrengthandperformance #crossfitkettlebell #slangiron #ironbornathlete #lookslikeanewdancemoveorsomething #docPondforthewin #glovedset #kettlebellsnatch

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@thebuffestnerd

"A relationship includes both the interdependence of two individuals working together to achieve a common goal(s) and a level of understanding between them." Highly recommended. Not just for coaches, but anybody who aspires to effectively work with people. Thank you @coach_brettb #NorthwestStrengthAndPerformance #NWSP #CrossFitKettlebell #consciouscoaching #bookstagram #motivation #wednesdaywisdom #entrepreneurship #entrepreneur #entrepreneurlife #coaching #leadership #leadbyexample

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@crossfitwen

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@thebuffestnerd

What are you doing to make a difference today? I strive everyday to set the example. Life has taken me on quite the journey in 2017, and I will make the most of it. @trainheroic @coach_brettb #northweststrengthandperformance #nwsp #crossfitKettlebell #sportsperformance #strengthandconditioning #leadership

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@jeanironmonk

Week 5 #Sandbag #TGU Progression 10 min Set with 10kg more: should be about 50kg /115lbs 1/1 Switch Sides Every Minute Goal Rep scheme: 3RPM Was faster on the first minutes but then I had to stick to the rep scheme really fast. 36Reps total I am going to put this bag on a scale, doesn't feel like 50kg. #100daysofgetups #crossfitkettlebell #crossfitansbach #crossfit #northweststrengthandperformance #liftandlive #turkishgetup #health #strongcore #TheIronMonk #frankenironclub #Ansbach #mittelfranken #strength #workout #gesundheit #trainingtofightthemountain #johnwicksoundtrack #johnwick

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@minosolomon

Turkish Get-up-ish #brickbybrick #feedingthegoodwolf #adaptiveathlete #progress #Repost @crossfitkettlebell with @repostapp ใƒปใƒปใƒป Your inspiration for Friday - Repost @adriannakara ใƒปใƒปใƒป @minosolomon never fails to amaze me! First time trying Turkish Get Ups and he killed it (and that sleeve looks fly af) . #NorthwestStrengthAndPerformance #Crossfit #CrossfitKettlebell @crossfitkettlebell

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@adriannakara

@minosolomon never fails to amaze me! First time trying Turkish Get Ups and he killed it (and that sleeve looks fly af) . #NorthwestStrengthAndPerformance #Crossfit #CrossfitKettlebell @crossfitkettlebell

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@theuncommonbreed

Paws and Weighted vests! #liveuncommon #Repost @kellyrtoal with @repostapp ใƒปใƒปใƒป Sarah and I thought a nice cool down jog in the sun yesterday with the gym pups was a good idea.... Lincoln seemed to have other plans for his time in the sunshine. Can't say I blame him! We miss you, sun! โ˜€๏ธ๐Ÿ’ช๐Ÿป โ€ข โ€ข #northweststrengthandperformance #theuncommonbreed #gymdogs #adventuresofLincolnandAbe #sodo #PNW #whereareyouSun #comeback #cardiNO

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@phenixorion

Back at it today. Took a couple weeks off cause of a sore knee. It's been feeling pretty good this week so I decided to give it a go after open gym this morning. Took the new #unigear hydration pack for a ride today. I've never ran with one before...it wasn't terrible. #206 #run #runningsucks #runsodo #seattle #northweststrengthandperformance #SODO #whydoidothistomyself #SelfHatingBullShit

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@kellyrtoal

Sarah and I thought a nice cool down jog in the sun yesterday with the gym pups was a good idea.... Lincoln seemed to have other plans for his time in the sunshine. Can't say I blame him! We miss you, sun! โ˜€๏ธ๐Ÿ’ช๐Ÿป โ€ข โ€ข #northweststrengthandperformance #theuncommonbreed #gymdogs #adventuresofLincolnandAbe #sodo #PNW #whereareyouSun #comeback #cardiNO

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@jeanironmonk

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@thebuffestnerd

After not snatching for the last two months I took 3 attempts at a 10 pound PR today and missed all three. Why? Well, I rushed all of the attempts. I'm upset with myself but happy that I can feel what I did wrong. My hips we're definitely too low when I started my first pull as well...Really mad I missed them but happy with the PROGRESS. I promise, next time I load a PR on the bar...I will own it. Thank you @ironclubathletics for looking over me. ๐Ÿ™ #NorthwestStrengthAndPerformance #CrossFitKettlebell #Weightlifting

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@kellyrtoal

This week has been a fun deload week full lengthy conditioning pieces. The girls (@essjayray and @tbochia), @minosolomon and I did our version of a Conjugate workout last night. 45 minutes of :30 on :30 rest, alternating between bike/ski/row for max calories with 10 GHD sit-ups every 5 minutes. Does that mean we are doing a 60 minute piece tomorrow guys?! ๐Ÿ™‹๐Ÿป๐Ÿ‘Œ๐Ÿป๐Ÿคค โ€ข โ€ข #northweststrengthandperformance #45minutesoffun #ironbornathlete #postOpenDeload #allthefitness #fitnesswithfriends #havetodothisoneagain #workoutthenGhostfish #howdoestanyapeddlesofast

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@kellyrtoal

And just like that, the Open is a wrap!! Couldn't have made it through the last 5 weeks without the support of these two! Constantly pushing me to be the best I can be and most importantly making training everyday so fun. So proud of everyone else who participated and super grateful for the support of the whole Iron Club! Thank you @ironclubathletics for the pep talks, words of encouragement, and getting me through each workout. I am looking forward to the next year of training with a few fun team competitions thrown in there along the way! #thatsawrap #Minocreepinintheback #crossfitopen2017 #intheOpen #ironbornathlete #northweststrengthandperformance

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@phenixorion

Huge s/o and thank you to @toughcountrycrossfit for allowing me to open gym today at 9:30. You guys are awesome! Thanks @breebe27 for the suggestion! #crossfit #crossfitcommunity #slangiron #northweststrengthandperformance #icfarmteam #nahdontstopmeiamperfectlyfinewiththis #graffitiart

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@jeanironmonk

Week 1 of the IC Linear Progession but with #sandbag #turkishgetup inspired by @casselathlete 10 min Set, Switch Sides Every Minute with a 40kg Sandbag. 28 Reps total #crossfitansbach #crossfitkettlebell #northweststrengthandperformance #crossfit #liftandlive #100daysofgetups #day1 #seesack #ansbach #ironclub #frankenironclub #Gewichtheben #krafttraining #workout

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@phenixorion

7:30am river and rock canyon in front of me and got a quick and dirty workout in before heading for a hike in Antelope Canyon. Threw down 21/15/9 swings, KB wallballs, and "double unders". The knee felt a little better this morning so I thought I'd take it for a test run. "Double unders" were off screed and consisted of jumping over a parking curb, lol. #vacation๐ŸŒต #ARIZONA #camerontradingpost #slangiron #icfarmteam #northweststrengthandperformance #beautifulscenery #

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@phenixorion

It's been a tough go the last few days, my knee has been swollen like a balloon since last Tuesday so today is really the first day that I've been able to get in a good workout. I stole these from my coach @ironclubathletics instagram page. Today I did 8 minutes of 3 x KB snatch and 2 x windmill. Followed by 3 rounds of 6 x bulldog pulls and 5r/5l chainsaw rows. Not as pretty as what you'll see on Zach's page...but it got the trick done today. Please excuse the grunting and heavy breathing, I'm not sure how this 55+ community would react to @runthejewels or @kanyewest blaring from the garage...but I'll figure it out. #mesquite #droughttolerant #nahdontstopmeiamperfectlyfinewiththis #vacation๐ŸŒต #caniusetheslangironhashtagnowZach #northweststrengthandperformance #icfarmteam

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@phenixorion

9:30am Open Gym still in effect while on vacation. Did a pretty decent little set with these 44 # KBs and 40 # weight vest today. Soon as I get some wifi I'll post the video...maybe. #icfarmteam #northweststrengthandperformance #caniusetheslangironhashtagnowZach #vacation๐ŸŒต #mesquite #gargagegym #hellahotoutalready

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@phenixorion

Week 3 Day 1 - So the mileage on this is not correct, for some reason the app shut off a little over half way so I just restarted it it. Officially at around 2.4 miles for the 28 minutes. Today was tough after 30+ snatches, a lot of squats, a lot of plyo work thanks to @ironclubathletics, and the rain outside, I felt like I was really struggling. I was able to push through. #206 #runninthroughthehood #icfarmteam #why #seattle #runSODO #runningsucks #NWSP #northweststrengthandperformance

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@phenixorion

Week 2 Day 2. Getting motivated to run in the pouring rain is tough. In fact I skipped Thursday cause it was POURING. Thank goodness it stopped long enough for me to get in my workout at #northweststrengthandperformance and then #runSODO. #runningsucks #seattle #why #icfarmteam #runninthroughthehood #206

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@mahoneyathletics

Friday Night Lights! What a great night watching everyone conquer another Crossfit Open Without. #mahoneystrong #mahoneyathletics #risefromtheashes #ironclubathletics #northweststrengthandperformance #ironsharpensiron #crossfitgames #community #salem #keizer

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@fatboytobeast

#nonscalevictory #northweststrengthandperformance #mycoachrocks #mytherapy #shoulderreplacement big day for me! Not that easy to hold up over 300 lbs thank @adriannakara for pushing me every day! #fatboytobeast

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@crossfitwen

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@phenixorion

Oh, and I guess it became official today...my first I/C shirt. Shout out to @ironclubathletics, @adriannakara, @ibarcinas and @theuncommonbreed for getting these done. It's still #icfarmteam though! #ironsharpensiron #paintitblack #NWSP #northweststrengthandperformance #idonthavefriendsihavefamily #206 #Seattle #SODO

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@timmahoney

Today I had a opportunity to witness something I thought was gone forever. May 1st 2016 @wmahoney009 was seriously injured in a car crash breaking and dislocating his C5 & C6 vertebrae. His neck was fused, he was told he wouldn't walk for a year. 5 days out of surgery he walked & today he completed The 1st workout of the @crossfitgames. #mahoneystrong #mahoneyathletics #risefromtheashesmcf #northweststrengthandperformance #crossfit #nevergiveup

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@mahoneyathletics

This is what's is all about! Finding what you are capable of accomplishing physically & mentally #mahoneystrong #mahoneyathletics #risefromtheashesmcf #ironclubathletics #northweststrengthandperformance #ironsharpensiron #crossfitgames

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@kellyrtoal

Gym closed for the Strength and Weight Challenge? No problem. 5x5 bench then 21-15-9-15-21 sit ups and American Swings, run ~150m alley run with the pup between. Good little piece with @essjayray this morning! #garagegym #northweststrengthandperformance #ironbornathlete #puppyruns #crossfit #maketime #Piper

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@crossfitwen

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@fatboytobeast

So many reasons I love this place! #mycoachrocks #northweststrengthandperformance #fatboytobeast #happyvalentinesday super cool art by @ironclubathletics

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@fatboytobeast

Happy birthday to one of the best people I know! The puppy is special too... #mycoachrocks #northweststrengthandperformance #happybirthday @adriannakara

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@ironclubathletics

Had a blast the last two weeks working with a group of recruits from this next Seattle Fire Academy. - It was great seeing them all come together in a bunch of stressful workouts which challenges them in a numbers ways to help get them prepared in this last little "fight camp." - Their final workout had everyone working together moving EVERYTHING in the gym from one side to the other. Of course they also were sent back to the Airdynes for sprints and sandbag holds every two minutes. It was a great way to wrap things up and I want to wish you all "Good luck and Good Hunting." #LiveUncommon #SlangIron #CrossFitKettlebell #IronClub #NorthWestStrengthAndPerformance #LiveForward @tacticalathlete_ts

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@shaundrajohnson

#snowday means I got to trek to Seattle for midday training. ๐Ÿ‹๐Ÿผโ€โ™€๏ธ #northweststrengthandperformance #crossfit #girlswholift #seattle #happymonday

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@crossfitwen

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@crossfitwen

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@crossfitwen

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@jeanironmonk

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@phenixorion

Roasted chicken breast and smashed cauliflower. Now if only I got to eat all of it. Lol. #NWSP #northweststrengthandperformance #strengthandweightchallenge #ICFarmTeam

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@crossfitwen

Clean and Jerk practice!

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@crossfitwen

Using the whip!

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@crossfitwen

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@crossfitwen

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