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@essjayray

"Do what you can, with what you have, where you are." For the last several years, come January, I've found myself focused on preparing to compete in the CrossFit Open. To be more specific- I've BEEN focused on the things I DIDNT have. "I don't have the strength to snatch that weight; I don't have muscle ups; I don't have the engine a regionals athlete needs". The open comes and goes and I end that five week period of competition feeling like less of an athlete, like I'll never get where I want to see myself, like I didn't work hard enough over the course of a year. But this year? This year is different. Five weeks out from the open, and I'm in a sling following a pretty severe elbow hyperextension. I have no idea how long recovery will take but I no longer care. I'm focusing on all the things I DO have this year: -a gym that supports and uplifts me every day -a coach that doesn't accept excuses and works tirelessly to bring out the best in every single one of his athletes -training partners that make me laugh and smile every day -a healthy body and healthy mind that can accept the challenge and embrace it It's so hard for human beings, and especially competitive athletic minded human beings, to appreciate what we HAVE instead of wishing for all the things we don't have. Today, I challenge you to spend a month doing what you can, with what you have, wherever you are. #slinglife #onearmedbandit #dontneedtwogoodarmstohaveawholelotofheart #crawlwalkrunrollskipbounce #justgottakeepmoving #northweststrengthandperformance #IRONBORN

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@timmahoney

Day 3 of loading. Missed my training yesterday due to a new sign up and training classes. Today started with my @romwod session, then a dynamic warm up, which lead into a session of Power Cleans, Bench & Conditioning of Push Press, Deadlift & Double Unders. It's feeling good to get back to training for me again. #mahoneystrong #mahoneyathletics #risefromtheashesmcf #ironclubathletics #northweststrengthandperformance

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@crossfitwen

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@crossfitwen

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@ironclubathletics

Mornings session is over and the Bars are back in the rack. Time to get gritty and slang some Iron. #AgogeStrength #NorthWestStrengthandPerformance #kettlebelltraining #SlangIron #Weightlifting #olympiclifting #seattle #sodo

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@ironclubathletics

Agoge weightlifting instructor @weightlifting_doc hitting some casual 295 # snatches at tonights optional Max out. - The first Agoge Strength seminar kicks off tomorrow at 8am, looking forward to an awesome day of weightlifting and KettleBell training tomorrow. #AgogeStrength #Weightlifting #KettlebellTraining #Snatch #CleanandJerk #Seattle #olympiclifring #SODO #Northweststrengthandperformance #SlangIron #NothingForTheSwimBack

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@mahoneyathletics

Kicking off our Strength & Weight Challenge today with Courtney smashing out a 310 # deadlift! Congratulations to everyone who maxed out so far, and looking forward to seeing the rest of you in this afternoon! #mahoneystrong #northweststrengthandperformance

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@crossfitwen

I/C training find a 1RM power clean 120kg and a 1RM bench press 100kg conditioning 15x clean and jerk 100m no strap row 10x clean and jerk 100m no strap row 5x clean and jerk 100m no strap row 60kg on the c&j 4:19min #awaitingyourcall #weiden #crossfit #wen #RedBeardIC #sportweiden #crossfitwen #barbellclub #fitforlife #fitfam #bettereveryday #stilleasy #bavarianbarbarian #northweststrengthandperformance #ironborn #hustleandmuscle #eleiko #payingtheironprice #icfam #rednation #prayersforrobsparents #dontquit #keepworking #fuckcancer #paytheironprice #earnednotgiven #slangiron #passion

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@crossfitwen

I/C Friday find a one rep max Deadlift of the day 150/160/170/180/185/190 fail Conditioning 4R 1min burpees 1min high knees 15x medball clean wall ball 15x c2b 17:00 min Did not train today felt not that well. #weiden #crossfit #wen #RedBeardIC #sportweiden #crossfitwen #barbellclub #fitforlife #fitfam #bettereveryday #stilleasy #bavarianbarbarian #northweststrengthandperformance #ironborn #hustleandmuscle #eleiko #payingtheironprice #icfam #rednation #prayersforrobsparents #dontquit #keepworking #fuckcancer #paytheironprice #earnednotgiven #slangiron #passion

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@kellyrtoal

@tbochia and I playing around with some synchro bar muscle ups after both hitting big PRs on our 3RM deadlift. Maybe open gym isn't so bad after all πŸ€” #ironbornathlete #syncro #barmuscleup #playtime #whatdoyoumeanIcandowhatIwant #crossfit #northweststrengthandperformance

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@crossfitansbach

Here with #95 / 43 Kg. You can do more than most people think when you are pregnant. We have trained several pregnant women. Here is to our pregnant NotDNB's out there! respect! #healthy #fitness #fit #crossfit #crossfitgirls #crossfitkettlebell #gesundheit #gesund #healthy #fatfree #strongerthanever #ironclub #northweststrengthandperformance #ansbach #germany #schwangerschaft #schwanger

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@seahipchick

The "after" photo for the Christmas WOD at Northwest Strength and Performance "12 Day of Christmas" just like the song. That's 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1..etc AKA a 25 minute chipper. #crossfit #morningworkout #6amParty #seattle #christmas @ironclubathletics #northweststrengthandperformance

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@crossfitwen

I/C Conditioning 5R 3min each round 10 xc2b 15x kb swing 32kg 10x t2b this was a grip buster just did 3R because I stabbed my left hand on Monday and the cut opened up during the workout. #sohappytometyou #weiden #crossfit #wen #sportweiden #crossfitwen #barbellclub #fitforlife #fitfam #bettereveryday #stilleasy #bavarianbarbarian #northweststrengthandperformance #ironborn #hustleandmuscle #eleiko #payingtheironprice #icfam #rednation #prayersforrobsparents #dontquit #keepworking #fuckcancer #whitneyhouston #onemomentintime

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@jeanironmonk

Embrace the plateau. Success may only happen after hard work, sometimes over weeks, months and years. It's the thousands of Reps that give you the little extra to improve a little more. New Snatch PR after 2 years @ the "Are you tough enough 2016" Competition: 100kg #toughenthefuckup #ayte2016 #ayte #crossfit #CrossFitAnsbach #crossfitkettlebell #frankenironclub #northweststrengthandperformance #snatch #weightlifting #gewichtheben #athletic #crossfitbasel #competition #ansbach #strong #stark #trainingtofightthemountain #training #pr #ironmonk #ironclub #100kg

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@jeanironmonk

Competition Time: CrossFit Basels "Are you tough enough? 2016"! Improved my Butterfly Chest2Bar Pullups during the 5. Event called "Bitch Pls" on the second day taking place at CrossFit Tremendous. Yeah buddy! #toughenthefuckup #crossfit #crossfitansbach #frankenironclub #crossfitkettlebell #crossfitbasel #crossfittremendous #ayte2016 #competition #strong #Ansbach #ironmonk #ironclub #northweststrengthandperformance #nofilter #strength #krafttraining #trainingtofightthemountain

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@fatboytobeast

Saturday workout! Unload, up a hill and restack... that's why I #crossfit at #northweststrengthandperformance so I can do #realwork ! #mycoachrocks

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@phenixorion

Post workout selfie stick fun with my I/C fam. Thanks Megan for the idea! #seattle #206 #northweststrengthandperformance #icfarmteam #IronClub #idonthavefriendsihavefamily #stolenhashtagsrock

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@fatboytobeast

I say it every day! But I haven't keeled over yet and I'm stronger, faster and lighter because she pushes me more than I'd ever push myself! #mycoachrocks #northweststrengthandperformance #gymlife #crossfit I can't thank @adriannakara enough for what's she's done for me!

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@crossfitkettlebell

#TurkishGetUpTuesday well kinda, but this complex sure ain't easy with a 53 # Bell. Repost: @essjayray This little unilateral KettleBell complex from the dark corners of @ironclubathletics evil genius mind sucked my soul today. 4 reps (here at 53lb), paired with 5 back squats at 185lbs got me like 😳😳😳😳 Thanks @crossfit317 for the drop in super cool facility. #NorthWestStrengthAndPerformance #nomadlife #nothinghumblesmequickerthankettlebellwork #WOOF #datmidlinestabilitycomintogethertho #CrossFitKettlebell #SlangIron

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@ironclubathletics

Well folks seemed to get a kick out of this today so I figured why not share some professional "insight." I drew this chart on our whiteboard today to help explain what we view as dynamic pull. I "think" it helps... Or maybe it was just entertaining to folks. #DroppinIronLikeMixTapes #IronClub #NorthWestStrengthAndPerformance #SlangIron #WeGotTopMenWorkingOnIt #TopMen? #TOPMEN #KeepItSimpleStupid

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@fatboytobeast

I can actually wear clothes that haven't fit in a couple years! #nonscalevictory #mycoachrocks #advocare #northweststrengthandperformance #sportsmedicinenorthwest #fatboytobeast

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@essjayray

Da volume is real right now. Managed a smooth little 5lb push press PR today after a long week of training. Still so much to improve on but always happy to see progress, four years of training and no end in sight #alwaysgoalstochase #alwaysopportunitiestogetbetter #ifyouwannabegreatsurroundyourselfwithgreatness #kindabiasedbutithinkthisplaceisTHEgreatest #ironborn #northweststrengthandperformance

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