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@thebuffestnerd

6 weeks into the Kettlebell Strongman program and I've finally been cleared for yoke walks. These are actually the first time I've ever done these. I was to build up to a 50ft max to be completed in 20 seconds. Finished at 400lbs. Had I not fucked up my turn-around I say I would have made it. No excuses though, just get stronger and faster. It's been a rough week and I feel like shit, but training is one of the only things that makes me feel better. Currently weighing about 180 after throwing up far too much the past two days. #kettlebellstrongman #CrossfitKettlebell #northweststrengthandperformance #fuckcancer at Northwest Strength and Performance

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@thebuffestnerd

Today I did barbell squats for the first time since April. Worked up in sets of 5 to 215 and felt great. Yesterday I did regular deadlifts for the first time since then as well. It's getting harder to gage how my body feels day-to-day but I know my mind is stronger than ever. Cancer wants to stop me, but I've got bigger plans... β€œHe who has a why to live for can bear almost any how.” #fuckcancer #northweststrengthandperformance at Northwest Strength and Performance

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@nwstrengthandperformance

@notorious_gib5 turning heads at open gym with his Poor Man's Yoke setup πŸ’ͺπŸ½πŸ‹πŸ™ƒ at Northwest Strength and Performance

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@thebuffestnerd

Rusty. The only way to describe my first clean and jerk session since...February. But I worked up to an ugly 225 so I'm pretty happy. I'm much stronger now, I just need to refine everything in the upcoming weeks in hopes of competing this fall. My PR is 245...that will fall very soon. #fuckcancer #northweststrengthandperformance at Northwest Strength and Performance

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@fatboytobeast

Believe it or not this is a huge improvement for me! Throwing around 350 lbs isn't easy but I'm putting in the work! #northweststrengthandperformance #crossfit #mytherapy #mycoachrocks #fatboytobeast #gymlife #sleddog #weightlossjourney #workoutmotivation #workout #strengthasmedicine at Northwest Strength and Performance

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@nwstrengthandperformance

Double-tap to wish our Head Coach Zach a happy birthday!! Who else do you know that can flawlessly keep babies happy and coach a class...at the exact same time?! Happy birthday Zach! #northweststrengthandperformance #coachingandbabies @crossfit @crossfitcommunity at Seattle, Washington

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@ironclubathletics

Our boy @thebuffestnerd has taken up the mantel of NWSPs IG manager (bout time I know). - Go on over and follow our gyms page to up keep with everything our communities up to from training, out of gym activities and all the tricked out programming that makes us traditional untraditional. #NorthwestStrengthAndPerformance #OldCountryCrossFit #Repost @nwstrengthandperformance ・・・ Our head coaches finishing off their Kettlebell Strongman program for today with 400m leisurely walks up and down the alley! #SODOlife #NorthwestStrengthAndPerformance #IronClub #TrainUncommon @crossfit @crossfitkettlebell @crossfitaffiliates @crossfitcommunity at Northwest Strength and Performance

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@nwstrengthandperformance

Our head coaches finishing off their Kettlebell Strongman program for today with 400m leisurely walks up and down the alley! #SODOlife #NorthwestStrengthAndPerformance #IronClub #TrainUncommon @crossfit @crossfitkettlebell @crossfitaffiliates @crossfitcommunity at Seattle, Washington

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@phenixorion

ROUGH first day back after a 10+ hour drive last night and eating anything and everything the last 10 days. The one positive is that @adriannakara kept my new @theuncommonbreed weighted vest safe and sound. I now understand why people trust her with their kids. #northweststrengthandperformance #nwsp #icfarmteam #slangiron #liveuncommon #productplacement #weightedvest #10daystoolatebutohwell #ironclub #206 #seattle #sodo #ifuckinghatedaysliketoday at Northwest Strength and Performance

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@thebuffestnerd

Conquered "bulldog" today. 88lb TGU, personal record. I learned this three months ago and struggled with the 53lb. Three weeks ago I failed the 70lb on my left side which has been very weak since the accident. A great mindset and hard work can do wonders for you. Thank you @ironclubathletics @adriannakara for the encouragement!! Next up I'm coming for "the beast", the 108lb bell. #kettlebellstrongman #northweststrengthandperformance #CrossfitKettlebell at Northwest Strength and Performance

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@thebuffestnerd

First of all I apologize for the awkward angle. The gym floor was rocking tonight. Secondly. Life is a lot like banded zercher squats...you can run from scary shit or you can check yourself and see what you're made up. #fuckcancer #northweststrengthandperformance #CrossfitKettlebell #kettlebellstrongman #zerchersquats #accomidatingresistance #westsideConjugate #westsidebarbell at Northwest Strength and Performance

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@thebuffestnerd

I'm pretty damn happy about this. I feel like I've really been struggling with any overhead movements since the accident two months ago (today). When I saw "build to a heavy 3 KB snatches + 3 Corkscrew squats" I was pretty nervous but I knew that if I let fear rule me in that moment I would cower from any moment that challenged me. I had no choice but to show myself I'm stronger than I think. That I've come farther than I realize. I worked my way up to 62lb and couldn't be more pumped about it. Feeling stronger everyday. πŸ™ #CrossfitKettlebell #northweststrengthandperformance #nwsp #slangiron #kettlebellstrongman at Northwest Strength and Performance

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@phenixorion

After spending the better part of 3 days in the car and eating shitty, I got up at 5am to get moving before another 7 hour drive. I slogged through this...ugh. 3 sets 3 rep TGU with 44 # bells. First two sets on right and first set on left unbroken. Last set on right got the first two but couldn't get the third unbroken. Last set on the left bailed on the return...not happy. 3 x 10 DKB floor press 44 #. 6 x 100m farmers carry 30 seconds rest between sets. Conditioning: 3 rounds 12KB snatch (6r/6l) 44 #, 12 goblet squat 44 #, 200m run, die. Yes, I died 3 times. #rvparkswag #Calilife #california #Roadtrip2017 #seattletomonterey #slangiron #northweststrengthandperformance #icfarmteam #nwsp #shouldnothaveeatinlikeshit #effthosesmores #8morehoursinacar at The Redwoods RV Resort

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@thebuffestnerd

My biggest weakness post accident has been overhead stability. I've been so thankful to be surrounded by the most talented coaches (@ironclubathletics, @adriannakara) and a few doctors along with their staff. (@heavyweightspinestraight, @strengthasmedicine and his amazing wife, thank you to my favorite two massage therapists!) the progress I've seen from my body has blown my mind. Here's some snatch accessory work I was happy about. Though I fucked up the second rep of the Snatch Balance, which is the second movement of these two. I stopped higher than I should because I rushed the recovery...so I added an overhead squat to make me feel better. I'm also more aware now that my eyes are down in these squats. This is not ideal...but progress makes me happy enough. πŸ™ at Northwest Strength and Performance

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@thebuffestnerd

Here's a peek at yesterday's training. These are called windmill anyhow pick ups. During my recovery from the accident I've been doing the Kettlebell Strongman program courtesy of my mentor @ironclubathletics (link in his bio). If you're not scared to get strong in every, and I mean every single position. Check it out. If you're in our area definitely drop in and see what we're about. I'm not the greatest at these movements or any really, but I've learned that daily progress is much better than chasing perfection. I feel better, and stronger than ever even though I haven't done any barbell squats or deadlifts in over two months now. Challenge yourself my friends. You do not grow where you're comfortable. Don't be scared to get strong ;) #northweststrengthandperformance #nwsp #ironclub #slangiron #CrossfitKettlebell #kettlebellstrongman #kettlebell at Northwest Strength and Performance

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@thebuffestnerd

8 weeks ago while I was stopped on the highway I was rear ended by a lady doing 50. Unfortunately my spine and shoulder took most of the damage. Though I'll admit I suffered the most emotionally. But today I snatched my body weight. Can't complain. Life is good. #northweststrengthandperformance #nwsp @nwstrengthandperformance @northwestlift at Northwest Strength and Performance

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@phenixorion

I don't usually post pics or videos of my gym sessions, just usually food and booze...which leads to more time at the gym. Anyway, today was my first time doing "yoke walk". This was the return trip, it was not easy or fun...so I put more weight on after this and made one more round trip. Thanks to @mattbrenton and @ironclubathletics for coaching me up. #slangiron #nwsp #icfarmteam #ironclub #northweststrengthandperformance #206 #seattle #iwouldratherbepostingaboutpizza #yokewalk at Northwest Strength and Performance

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@astrain1984

Busy Saturday morning with the minis. Ran to the hardware store to get supplies then filled my new #rogue #strongmansandbag, built some paralettes (with Mabel's help), and finished with 30 sandbag over the shoulders. #shethoughtwewerebuildingahouse #homegym #ironborn #icnomad #crossfitrestart #northweststrengthandperformance #roguefitness

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@jeanironmonk

I thought I'd skip the bodyweight #sandbaggetup and go directly up to 100kg / 225 lbs. It was really ugly and life-threatening. But it's a PR. Didn't get it on the left side tough. ...so the adventure will continue next week! #100daysofgetups #staythecourse #TGU #sandbaggetups #Sandbag #turkishgetup #crossfit #crossfitkettlebell #crossfitansbach #crossfitcassel #Ansbach #Mittelfranken #frankenironclub #northweststrengthandperformance #liftandlive #Gewichtheben #weightlifting #TheIronMonk #thorspower #strength #trainingtofightthemountain at CrossFit Ansbach

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@kellyrtoal

Look familiar?? 3 years later and whole lot fitter. Injuries happen, but making the most of it! So, so, so glad to have the support of my friends, family, coaches and teammates to keep me motivated throughout this minor setback. See you back on the competition floor soon! #injuriessuck #northweststrengthandperformance #bootlife #ironbornathlete #crossfit #gomariners at Toronto Blue Jays vs Seattle Mariners

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@jeanironmonk

Week 12 of 12 Iron Club Linear Progession Final Test Set: 10 min Set with 70kg/155lbs Sandbag 5/5 Switch Side after 5 min Goal Rep scheme: 3 RPM 28 Reps total, 15 R, 13 L This was a great experience. The gains were worth the effort. Awesome way to build whole body strength with a big emphasis on your core stability. And a great way to kill time when you are waiting for something really important. Thanks @casselathlete for leading by example. Next: Sandbag Get Up @ bodyweight #100daysofgetups #finishwhatyoustarted #staythecourse #TGU #sandbaggetups #Sandbag #turkishgetup #crossfit #crossfitkettlebell #crossfitansbach #crossfitcassel #Ansbach #Mittelfranken #frankenironclub #northweststrengthandperformance #liftandlive #staythecourse #Gewichtheben #weightlifting #TheIronMonk #thorspower #strength #trainingtofightthemountain at CrossFit Ansbach

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@jeanironmonk

Week 11 #sandbaggetups #ironclub Linear Progession : 12 min Set with 70kg /155lbs 3/3 Switch Sides Every 3 Minutes Goal Rep per 3 min: 9 Reps Total Reps: 35 (10/10/7/8) 5 more than last week! Last Test Set next week! #100daysofgetups #TGU #turkishgetup #crossfit #staythecourse #finishwhatyoustarted #crossfitkettlebell #crossfitansbach #crossfitcassel #Ansbach #Mittelfranken #frankenironclub #northweststrengthandperformance #liftandlive #staythecourse #Gewichtheben #weightlifting #TheIronMonk #trainingtofightthemountain at CrossFit Ansbach

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@kellyrtoal

Quick little time lapse of our Saturday workout today with @tbochia and @bair56d (we miss you @essjayray) πŸ‘―πŸ» β€’ Nice little 30 min OTM of airdyne cals, muscle ups/pull ups, safety bar lunges, ghds and sled work! so fun! #northweststrengthandperformance #ironbornathlete #saturdayfitness #fitnesswithfriends #crossfit at Northwest Strength and Performance

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@jeanironmonk

Dbl Kb Complex we did last week 5 Rounds E2MOM: 5x Diggers 5x Front Squat Deadlifts 5x Diggers 5x Front Squat Deadlifts 32kg Kettlebells #crossfit #crossfitansbach #crossfitkettlebell #crossfitcassel #northweststrengthandperformance #kettlebells #cleans #slangiron #slangingiron #TheIronMonk #frankenironclub #trainingtofightthemountain #weightlifting #Gewichtheben #ansbach #Training at CrossFit Ansbach

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@minosolomon

#murph with the crew. To the many men and women who selflessly gave everything. #memorialday #crossfit #brickbybrick #northweststrengthandperformance

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@kellyrtoal

Great turn out for #MemorialDayMurph this morning!!! The before and after pics. Thank you to all who have served, currently serving and those who are going to serve our country. We appreciate you! #Murph #Hero #ironbornathlete #northweststrengthandperformance #crossfit at Northwest Strength and Performance

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@jeanironmonk

at CrossFit Ansbach

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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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@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 β˜€οΈπŸ’ͺπŸ»πŸ‹πŸΌβ€β™€οΈπŸš£πŸΌβ€β™€οΈ 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 ・・・ CrossFit Kettlebell Speciality Course βœ… 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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@drblazr

I think the clouds are far cooler than me carrying a bag the side of my body. Round 6/6 for today's training #crossfitkettlebell #ironsharpensiron #northweststrengthandperformance #getoutandtrain #icfarmteam #slangiron at BlueDog

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@thebuffestnerd

After being forced to take 7 weeks off after my brain cancer diagnosis while they monitored my heart activity I was almost sure I had lost all of the progress I've made in the past 5 years. While I knew it wasn't true I was having a difficult time accepting that reality for some reason... In the past month I've quickly come close to where I feel I was mentally...but physically am feeling better than ever before. Regardless of what a doctor says to me. They may know sick care but they don't know my body or mentality. I know that I will overcome absolutely anything I am faced with. Physically I don't think I've ever been challenged like I have been during my time under @ironclubathletics (and the wonderful @adriannakara). Physiology I don't think I've ever been amazed like this. The last four weeks with this community have been the best of my athletic career. I'm incredibly grateful for all of the support and encouragement I've received, and will continue to surpass my own expectations because I refuse to fail. Anyways, here some deadlifts. AMRAP at 70% of my working 1RM. I've learned my grip needs more work than anticipated. Nonetheless today I got better, and that's all I can truly ask for. #NorthwestStrengthAndPerformance #CrossFitKettlebell #NWSP #HellaRippedButOnlyKindaStrong at Northwest Strength and Performance

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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 πŸ˜‰ Thanks for @essjayray and @mattbrenton (not featured) for joining me! @crossfitkettlebell β€’ β€’ #northweststrengthandperformance #crossfitkettlebell #slangiron #ironbornathlete #lookslikeanewdancemoveorsomething #docPondforthewin #glovedset #kettlebellsnatch at Northwest Strength and Performance

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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 at Northwest Strength and Performance

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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 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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@cfbarbelldao

#Repost @crossfitkettlebell with @repostapp ・・・ Your inspiration for Friday - Repost @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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