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@jeanironmonk

Week 10 #sandbaggetups Progression : 12 min Set 70kg /155lbs #sandbag 2/2 Switch Sides Every 2 min Goal Rep scheme 5 Reps per 2 Min 30 Reps total: 6/6/5/5/4/4 Reps Had a good start, finished heavy. 2 weeks to go! #100daysofgetups #TGU #turkishgetup #crossfit #crossfitkettlebell #crossfitansbach #crossfitcassel #Ansbach #Mittelfranken #frankenironclub #northweststrengthandperformance #liftandlive #staythecourse #Gewichtheben #weightlifting #TheIronMonk #trainingtofightthemountain at CrossFit Ansbach

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@jeanironmonk

at CrossFit Ansbach

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@shaftc

Fight gone bad with Luke. 1 min max wall balls, deadlift, push press, air dyne, box jumps. 4 rounds! #northweststrengthandperformance #crossfit #crossfitkids

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@jeanironmonk

Week 8 IC Linear Progession #sandbaggetups: #turkishgetup using a #sandbag. 10 min Test set with 61 kg 5/5 Switch Side after 5 min 36 Reps total 4 weeks to go, now the weight goes up by 10kg to 71kg! #100daysofgetups #staythecourse #crossfitansbach #crossfit #crossfitkettlebell #frankenironclub #Franken #Ansbach #ironclub #northweststrengthandperformance #Gewichtheben #weightlifting #krafttraining #strength #liftandlive #trainingtofightthemountain at CrossFit Ansbach

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@astrain1984

Shout out to big Lou for taking an awesome nap so I could sneak some fitness in. Trying to break in my new Freedom editions. 4 Rounds 100m sled push 15 T2Bs 50 DUs #RXSmartGear #metcon3 #rogue #crossfitrestart #northweststrengthandperformance #ironborn #naptimefitness at Des Moines, Iowa

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@kellyrtoal

How @essjayray and I started our training today โ˜€๏ธ๐Ÿ’ช๐Ÿป๐Ÿ‹๐Ÿผโ€โ™€๏ธ๐Ÿšฃ๐Ÿผโ€โ™€๏ธ rowing and push-ups in the sun!! #sunsoutgunsout #northweststrengthandperformance #ironbornathlete #freeadvertising #crossfit #sodo at Northwest Strength and Performance

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@crossfitkettlebell

If your wondering how our first updated course went we'll be reposting some great testimonials for you this week. #Repost @thebuffestnerd ใƒปใƒปใƒป CrossFit Kettlebell Speciality Course โœ… What a blast. Learned more than I anticipated and my mind is still trying to wrap around how simple, yet effective it all is. These skills can and will transfer to any movement. My second certification this year, and more to come. Regardless of the sheet of paper I'll obtain, the knowledge I've gathered is game changing for me. Thank you to my mentor @ironclubathletics for allowing me this opportunity to learn from him and his own mentor, Jeff Martone. @crossfitkettlebell @crossfit @crossfittraining @tacticalathlete_ts #NorthwestStrengthAndPerformance #CrossFitKettlebell #CrossFit #Coaching

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@jeanironmonk

Finally put the #sandbag for my #sandbaggetups Iron Club Linear Progession on a scale. It should have been 50kg. Turned out its 61kg (135lbs) right now, 11 kg more than estimated. That means I also started with 51kg for the first 4 weeks instead of the planed 40kg. Seems like I am going to finish the last 4 weeks with 71kg /155 lbs. Prepare for the unknowable. #100daysofgetups #crossfit #crossfitkettlebell #crossfitansbach #frankenironclub #franken #Ansbach #turkishgetup #liftandlive #staythecourse #preparefortheunknown #strongcore #Gewichtheben #weightlifting #trainingtofightthemountain #northweststrengthandperformance at CrossFit Ansbach

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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 at Northwest Strength and Performance

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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 at CrossFit Ansbach

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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 at Northwest Strength and Performance

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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 at Northwest Strength and Performance

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@jeanironmonk

at CrossFit Ansbach

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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 at Northwest Strength and Performance

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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 at Northwest Strength and Performance

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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 at Tough Country Crossfit

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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 at CrossFit Ansbach

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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 # at Cameron Trading Post

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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 at Mesquite, Nevada

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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 at Mesquite, Nevada

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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 at Northwest Strength and Performance

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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 at Northwest Strength and Performance

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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 at Northwest Strength and Performance

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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 at Northwest Strength and Performance

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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 at Mahoney Crossfit, north salem

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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 at Mahoney Crossfit, north salem

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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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@fatboytobeast

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

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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 at Northwest Strength and Performance

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@jeanironmonk

at CrossFit Ansbach

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