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@brewmasterblue

Deadlift: 5,5,5+ @245 #. Only got 5 on the last set. KB push-up, dkb deadlift @53 # ladder made it through 4/4 got 2 push-ups into 5/5 and couldn't do it anymore. Conditioning: 20 shoulder to overhead., 40 back rack waking lunges at 135 #. Started with 135 # on the bar for the S2OH. 3 reps in my wrist was screaming. So I went to to 44 # kettlebells to finish the S2OH. Walking lunges were slow and ugly but they got done. Durability: 3 RDS 7 barbell Cuban press, 10 KB Yates rows @53 #, landmine hold at top position for 30 seconds. Was not feeling it today. Didn't feel like I had any juice for the workout. Ground it out though. #slangiron #ironclub #paytheironprice #fatguywod #basementgym

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@spartan.speed

Tonight was more therapy than workout but deadlifts do that. #therapy

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@brewmasterblue

When you don't have a fat bar for the curls in aux work, you improvise. Strength: 7 sets to a heavy single full clean. Went 135 #-155 #-185 #-205 #f-205 #-225 #. I almost stopped after the failed 205 because I got suck in the bottom and fell backwards. Thankfully I'm large and the bar only landed on some fat, rather than my neck. I knew I could do better and did it again. 225 # is a 20 # PR on my full clean. Bench: 5-5-5+ @145 #. Put up 12 reps in the last set. Conditioning: 14-12-8 KB snatch splitting arms @35 #, 42-36-24 single unders rest 30 sec. 12-10-8 KB snatch @44 #, 36-30-24 single unders, rest 30 sec 10-8-4 KB snatch@53 #, 30-24-12 single unders. Splits were: 2:40- 2:13- 1:55 Aux: 50 fat bar curls@ a whopping 65 # I'm beat. #slangiron #ironclub #basementgym #fatguywod #paytheironprice

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@pedrodeab

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@brewmasterblue

Who knew 10 # plates could be so brutal? Strengf/stamina 6 RDS 50ft front carry with my rower, 12 split squats started with 2 44 # KB, but went to 2 25 # plates after the first round. Odd round 10 sit-ups, even round 10 back extension. Took it easy because I felt some twinges and aches. Conditioning 5 RDS. 20-40-20 ft sled push/pull/push, 30 sec airdyne sprint, 10 burpees. Used an old tire with rope floor the sled. Forget my time but I hate burpees. Durability 3 RDS 10 plate frontal raises, 10 plate lateral raises, 30 second hollow Rock with plates extended. That sucked. Mostly the weighted hollow rocks. #slangiron #paytheironprice #ironclub #basementgym #fatguywod

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@newtcrossfit

Floor might be a little dirty all it means is we are hard at work building #dontworrywhosbetter #worryaboutbeing the #hardestworkerintheroom #pride #NewT🦁 #paytheironprice

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@brewmasterblue

Throwing in the towel on the aux work today. Wanted 53 # bells but knew that wasn't happening. Tried the 44 # bells. Did the floor press and sit-ups and even the getup, but couldn't get a single rep of the knee press. Kind of pissed about that. Strength: 10 minutes emom: odd minutes 3x muscle snatch@75 #. Even: 10 push-ups. Squats: 5-5-5+ @215 #. Got 10 on that last set. Heavy but felt good. Conditioning: 3 RDS: 10 double KB cleans, 5 hanging power cleans 165 #, 15 pullups, 20 box jumps. 9:47. Kept 165 for the first time but dropped it to 135 for the other two. Cool down on Satan's tricycle. @ironclubathletics delivered on the lung burning and strength part of this. Still pissed I couldn't do the aux work. #ironclub #basementgym #fatguywod #slangiron #paytheironprice

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@brewmasterblue

More adventures in wood moving. I'll write it workout style. Accumulate 1500 #+ of weighted front squat and 100ft carries. At least 1500 # of wet logs stood upright, then caught on firearms at the bottom of a squat. Stand up and walk briskly for 100 feet to the area I dropped the logs. Brutal strength and lung workout. #functionalmovement #countrystrong #ironclub #paytheironprice #fatguywod #liftingactuallogs

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@spartan.speed

Little comparison for #shirtlesssunday top is 6 months progress last year. Bottom is 6 weeks progress this year. Obviously not where I was after the cut last year but making good progress this year.

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@spartan.speed

Feeling like my chest is kinda squished into this shirt haha #chestday #datpump

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@brewmasterblue

True grit total today. 3 attempts at max deadlift. Went 305 #-355 #-390 #. Pic of of that 390. Good lift, but that is every single plate I own. Old Max before being lazy was 455 #. Max rep bench at 70% which was 145 # got 15 reps. Max rep squat at 75% which was 230 # got 12 reps. Rough work but it always feels good to lift heavy. #paytheironprice #crossfitkettlebell #ironclub #fatguywod #basementgym #ineedmoreplates

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@pedrodeab

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@crossfitwen

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@spartan.speed

Meh workout and meh pump but take a mediocre pic and it is #flexfriday you post it. Not all workouts will be amazing and not all pumps will be great, that is fine.

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@5_rings_fitness

Life only happens in one direction, forge onward and never look back. photo credit: Daniel Parent _____________________________ #motivation #facts #lift #powerlifting #powerliftingmotivation #weightlifting #oly #dowork #gymlife #ironlife #paytheironprice #ironsharpensiron #fallschurchbarbellclub #team5rings

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@pedrodeab

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@armandgilbert

Second forged tomahawk head I've profiled and first one to be handled. Early stages of doing the mock up. Wrapped steel body with high carbon steel bit. Heat treat and maybe handling tomorrow! Each piece made is truly a humbling experience. Shoutout to @thorson_knives for all the advice and inspiration to travel down this path, thanks! #heathenmade #bushcraft #customtomahawk #foreverastudent #fireandsteel #paytheironprice

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@brewmasterblue

Two days this week! Still sore from squats on Monday, but felt good to lift. Worked up to a heavy single power clean. 135 #-205 #-225 #. Meant to go to 185 in the second but I mathed wrong. Felt good so I got the 20 # PR on my power clean. Bench 3x125 #, 3x145 #, 2x165 #, & 3x205 #. 205 was existing max. Then conditioning. 2 strict pullups, 2 front squats@185 #, 4 double kettlebell push press. Increase front squats by 2 each round until 10 front squats. Finished in 8:33. Unbroken until I had to do 8 front squats. Broke at 6 that round. #paytheironprice #crossfitkettlebell #basementgym #fatguywod #ironclub #wontbeabletowalktomorrow

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@t_blood92

Shout out to my girl. thanks for always being there for me. For always remaining constant, for give me strength when I was weak. Happy Valentine's day 😘 #happyvalentinesday #barbelllove #bae #mygirl #strengthisneveraweakness #paytheironprice #loveofmylife #theresnoonelikeyou

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@5_rings_fitness

So your telling me your girlfriend doesn't want to go to the gym for Valentine's Day? _____________________________ #valentinesday #livelovelift #liftweights #powerlifting #weightlifting #gymlife #ironlife #ironsharpensiron #paytheironprice #frenchbulldog #frenchiesofinstagram

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@brewmasterblue

Today, I didn't feel run down after work. I had energy and was ready to attack today's workout. Hanging power snatch clusters 3 sets of 3-2-3 @95 #. Felt clean and crisp without too much pain in the left shoulder. Felt like I could have done 105 and been okay. SQUATS! 3@180 #, 3@210 #, 2@240 #, 1@270 #, and 3@305. I have been working with 300 as my max. Obviously I need to go heavier. Felt like I could have added more. 50 # till I'm back to where I was pre laziness. And conditioning. 10 minutes AMRAP: 200m row, 8 single arm kettlebell overhead alternating walking lunges, 10 burpees. 4 rounds. Time expired right as I did the last jump. #paytheironprice #fatguywod #basementgym #crossfitkettlebell #ironclub

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@5_rings_fitness

Here we have Rob doing a clean pull. On the right: He is set up with his shoulders slightly in front of the bar, chest is up and his back tight. On the left: Notice how his back and hips raises at the same angle as his setup, shoulders still over the bar and his knees pulled straight back. This is a great example of good position for the first pull. ____________________________ #cleanpull #clean #weightlifting #olympicweightlifting #oly #lift #gymlife #ironlife #ironsharpensiron #paytheironprice #fallschurchbarbellclub #team5rings @robgrauert

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@spartan.speed

Cut is going well sitting at 194.4, happy with my progress this far. #lean #cutting #abswhereareyou

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@spartan.speed

Abs are kinda there but not really at the moment.... but when your pecs are popping and you have cleavage I'm okay with that. Cut is going slowly but going so just focusing on the end goal. #pecs #pump #chest #cleaveage

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@setherton

1000x Weighted Stepups for Time 35lbs 36:01 . . #paytheironprice #legsfeedthewolf #stepupstepdown #SMMF #stronger #faster #hardertokill

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@pedrodeab

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@brewmasterblue

After work I was ready for the CrossFit kettlebell WOD. However, the recent snowstorm blew over some locust trees near our house and on the highway. Not wanting good firewood to go to waste, I brought most of it up to our garage. So workout was instead: 2 hours AMRAP: deadlift, clean, weighted front carries, farmer walk 75 feet, overhead press, front squat with varying weights and sizes of wood. Two pickup loads, loaded and unloaded, with several logs over 200 #. #functionalmovement #countrystrong #crossfitkettlebell #fatguywod #paytheironprice

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@spartan.speed

Classy Tricep shot, black and white photos are classy as fuck rrrrrrright..... haha #flexfriday #tricep

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@spartan.speed

Polished off my back workout with some 110 lbs rows which is the heaviest pair of Dumbbells they have. Made it through the #snowpocalypse here in #Victoria πŸ˜‚πŸ˜‚to get to the gym.

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@crossfitwen

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@smos.goes.ocr

Registered for my first Spartan Race! 15th of July in Slovakia. Let's go for that Ultra Beast! #ocrworld #worthit #paytheironprice #ocrmarathon #marathontraining #marathon #running #ocr #blijbakkes #geengroepsdruk #spartanrace #thisissparta #thisisawesome #kabapklap #spartanultrabeast

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@spartan.speed

Got a bit of a pump on tonight, normally Saturdays are pretty quiet and I closed it down tonight. #pump #flex #bicep #cashmeoutsidehowboutdat #howbowdah

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@pedrodeab

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@brewmasterblue

This week sucked. I could not get out of bed to exercise in the mornings and afternoons were shot. This was my second workout of the week. Deadlifts! And pullups for strength. 70% of working 1rm. This meant 255 # on the bar. Took it for 15 rod which was the cap. Explosive off the floor with no hitches. Pullups I'm just bad at. Conditioning was, dare I say it, fun. 30 ball slams. I used my trusty 40ish # rock. Followed by 30 dips, 10 deadlifts@ 185 #, 50 knees to elbows, and ten more deadlifts. 6:23 was my time. #paytheironprice #ironclub #crossfitkettlebell #fatguywod #basementgym

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@spartan.speed

Crushing some cardio tonight. #howbowdah #cardio #swass #workisinmyblood

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@jkotoch

It's one of those kind of days! #shred415 #shreddedabs #workout #welookgood #chicago #paytheironprice

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@spartan.speed

Miss those abs from last summer but enjoying the size of my chest. Looking forward to see the bulk results once the cut is complete. #leaningout

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@crossfitwen

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@5_rings_fitness

Life begins at the end of your comfort zone. -Neale Donald Walsch _______________________________ #wednesdaywords #dowork #deadlift #lift #barbell #powerlifting #weightlifting #gymlife #ironlife #paytheironprice #ironsharpensiron #fallschurchbarbellclub #team5rings

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@spartan.speed

The why I'm I doing this cardio face. #swass #cardioface #cardio #sweat

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@5_rings_fitness

#Team5Rings weightlifter @gabisubert here doing a complex of snatch high pull + 2 snatches. This was a very easy percentage for her and these lifts were pretty solid. Good elements of this complex: 1) She does a great job on the pull of moving her elbows up and out to the sides with her wrists pointed down focusing on keeping the bar close. 2) Her shoulders are over the bar at the point of hip contact on the first snatch which was the better of the two. 3) Her catch position was rock solid on both lifts and she's able to stand the weight up easily. Things to improve on: 1) I'd like to see her stay over the bar better on the second snatch, as she breaks the bar off the blocks her torso/shoulders are already moving backward so the bar drifted slightly away from her. _________________________ #coachingbreakdown #trainertips #weightlifting #oly #snatch #complex #lift #dowork #paytheironprice #ironsharpensiron #fallschurchbarbellclub

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@brewmasterblue

Kept it to just the strength work today. Threw up yesterday from some bad food and didn't want to puke again doing conditioning. Widow maker clusters with 44 # kettlebells. And squats. 5@ 230 #, 3@ 245 #, 1+@ 256 #. Took 256 for 7 reps. Felt crisp and strong. No hitches, just smooth down and back up. May or may not have given a good Viking yell when I racked it. #paytheironprice #crossfitkettlebell #ironclub #fatguywod #basementgym #meatfreezerinthebackground

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@crossfitwen

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@5_rings_fitness

Balance: a condition in which different elements are equal or in the correct proportions. As lifters we need balance to be successful. Balance not only in our lifts but in our lives. Find little ways to practice balance in all things and begin to appreciate the benefits. _____________________________ #nature #getoutside #squat #balance #gymlife #ironlife #ironsharpensiron #paytheironprice #fallschurchbarbellclub #team5rings

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@spartan.speed

#shirtlesssunday is back progress is slowly coming along. New macros should speed up the progress. Down about 7 lbs at the moment.

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@spartan.speed

Post sweatfest bathroom selfie, cardio is still a chore but less agonizing. #swass #nerdsrule #cardio

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@pedrodeab

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@atomicathlete

We always finish our sessions with a little savasana, alone time is important. #makethepaingoaway #atomicathlete #hardertokill #yoga #paytheironprice

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@spartan.speed

Friday night at the bar, dragged my tired ass to the gym. Was a struggle to get there and then each rep was a challenge. Missing that definition but okay size going on. #flexfriday #tricep

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@spartan.speed

Been missing my drive and inner fire a little lately. Slowly getting it back bit by bit. I know the WORK IS IN MY BLOOD. I know I can get it back and I'm not gonna stop till I devour my weakness and build my greatness. Learned a lot last year and gonna build a better me in every aspect this year.

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@marctheshark812

I got my #workfam @veronica_la_branca and @ninjastarmusic to try @atomicathlete with me for #fuckyourfriends week and they didn't die! πŸ‘ŠπŸ‹πŸƒπŸ’ͺ They were naturals and suffered in silence like the rest of us πŸ˜‚πŸ˜œ Hope to suffer with yall again in the future! #atomicathlete #strongerfasterhardertokill #sufferinsilence #legsfeedthewolf #paytheironprice #workfam #fitfam #stuntfam #kickboxers #stunts #actors #fitnessinstructors #martialarts #pepswholift #quadgoals #atx #butdidyoudie #killinit #instalike #instagood #positivevibes

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@pedrodeab

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