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@weightlifting_doc

As always. Kettlebell cleans are my favorite exercise for dynamic rack stability. Thank you @ironclubathletics for the lesson all those months back! In the @mayhem_syndicate flagship tee. Stay tuned for more from @msathletics and Milwaukie Spine and Sport in therapy and strength based performance. at University of Western States

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@weightlifting_doc

Hopefully this is a new one for @ironclubathletics ;not only using bells to make ya stronger and harder. However, to also reduce pain and increase some range of motion! Upper trap and levator release using a bell and some shoulder motion. Keep close for more from @msathletics and Milwaukie Spine and Sport. at Milwaukie Spine and Sport, LLC

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@ironclubathletics

Today's Iron Club Training mirrors the Strength/Endurance posted on @crossfitkettlebell. If your wondering what a "DB Windmill Anyhow" is here's your breakdown. - #Repost @crossfitkettlebell ・・・ Todays training calls for a "DB Windmill Anyhow." As odd as the name sounds its a thing. - If you researched a classic "Anyhow" pickup you see it performed with kettlebells with one being picked up from the floor once you have reached the bottom range of a windmill or bent press. - Today's movement is being performed with DB with the bell not actually coming from the ground. We jokingly nicknamed this a "functional curl." Which in fact it is but also has a lot of benefits including a great accessory to train towards heavier anyhows off the floor with a kettlebell. After yetesdays training this can be performed lighter focusing on the time under tension and postionals aspect of the lift by going slower. - It doesnt always have to be fast to be effective. To see the days whole training piece you can check our training log (Link In Bio) - #SlangIron #CrossFitKettleBell #LiftAllTheThings #CrossFitTraining #CrossFit #KettlebellTraining #Accessory

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@crossfitkettlebell

Todays training calls for a "DB Windmill Anyhow." As odd as the name sounds its a thing. Chief of Programming @ironclubathletics gives a breakdown below. - If you researched a classic "Anyhow" pickup you see it performed with kettlebells with one being picked up from the floor once you have reached the bottom range of a windmill or bent press. - Today's movement is being performed with DB with the bell not actually coming from the ground. We jokingly nicknamed this a "functional curl." Which in fact it is but also has a lot of benefits including a great accessory to train towards heavier anyhows off the floor with a kettlebell. After yetesdays training this can be performed lighter focusing on the time under tension and postionals aspect of the lift by going slower. - It doesnt always have to be fast to be effective. To see the days whole training piece you can check our training log (Link In Bio) - #SlangIron #CrossFitKettleBell #LiftAllTheThings #CrossFitTraining #CrossFit #KettlebellTraining #Accessory @crossfittraining

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@ironclubathletics

Little late to the @strongfit1 sandbag sotts challenge but it was a busy weekend. Bags just under the 30kg but figured a couple extra reps would make up for it. - Should have warmed up a little more but was short on time. First rep was a little sticky but then found a groove. Fun way to break the day up. Still fightin off that right side injury so it's funny that my left arm is becoming my dominant arm in things now. Don't tell @fiman61 #SlangIron #DontTellTheElf #CrossFitKettlebell #TeamUncommon #IronClub #TrainUncommon #LiveForward

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@ironclubathletics

I got tagged in this too many times not to repost it. It gets funnier every time... #SlangIron #CrossFitKettlebell #TeamUncommon #IronClub #TrainUncommon #KettlebellTraining

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@crossfitkettlebell

It Monday get outside and get training... #Repost @me_machine ・・・ We were supposed to draw what we're into, so @olafranko went for cakes, @zuziaciastek candles, @michalsiewert bricks (wtf 🤦🏼‍♀️😅) and I... well that was easy 🤷🏼‍♀️ #slangiron #CrossFitKettlebell #CrossFit #CrossFitTraining #kettebelltraining

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@ironclubathletics

The face you make after going 5x100 unbroken KettleBell swangs straight out the car from coaching down south. Hey, didn't warmup properly but I did rest two minutes between sets. Just out here livin that #SODOLIFE workin on this NW tan. #SlangIron #CrossFitKettlebell #TeamUncommon #IronClub #TrainUncommon #GetOutside #AtLeastWhenYouCan #Seattle #SODO #LiveForward

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@bakeddorita

Today's garage burner brought to you by @videocommander. Definitely some fat crying after that one. #sundayfunday #kettlebell #wod #crossfit #stillsmiling #slangiron #steelebyname #filerbyblood

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@weightlifting_doc

Grip training is a very fun variation to throw into your active recovery day or at the end of your normal training regimen. Despite myself picking up some great toys from @roguefitness you can get some good work with just grabbing something in a different way! Keep alert for more from @msathletics and Milwaukie Spine and Sport. I know my pal @ironclubathletics can really slang bells with or without the horns! at Milwaukie Spine and Sport, LLC

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@weightlifting_doc

Slanging iron. Plain and simple. Bench kettlebell cleans. This is a great movement to help with your front rack position in front squats and cleans. Check out @ironclubathletics and @crossfitkettlebell for more iron slanging action! Expect more from @msathletics and Milwaukie Spine and Sport. at Portland, Oregon

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@bakeddorita

The two year old was whining. The 7 month old was screaming. I was at my end about to hit (more like smash head first) the wall. So instead of losing it I said- Who wants to workout??? We took a quick trip to the garage and even though I didn't do a full blown workout... I felt better. And he loved this! #babyboy #kettlebell #myhappyplace #slangiron #teachthemyoung

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@weightlifting_doc

Here is another variation on the active shoulder mobilization. By loading the bicep and extending the shoulder with the elbow this allows for the anterior stuctures of the shoulder to become more acclimated to activities such as dips, muscle ups, and tricep pumps. Be sure to keep vigilant with retraction and depression of the shoulder blades. Take it for a ride and feel the shoulder open up. Stay tuned for more from @msathletics and Milwaukie Spine and Sport. at Milwaukie Spine and Sport, LLC

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@crossfitkettlebell

#FBF to the last time we saw Heavy KettleBell Deads and carries show up on the floor in competition. - Any thought on how this weekend will go now that Regionals has kicked off? Good luck to all those competing! #SlangIron #CrossFitKettlebell #PushPullHingeCarry #CrossFitTraining #CrossFitRegionals @crossfit @crossfitgames @crossfittraining @jheppner66

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@ironclubathletics

#TBT to some of my favorite PipeHitters Classic posters. This will be our 8th year holding this event and for the first time ever we will be doing a Team Format. You can check out the events Facebook page for details in what will be going down August 19th in the SODO area of Seattle. #SlangIron #CrossFitKettlebell #IronClub #TeamUncommon

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@chadabnerifbbpro

"Walking into the club like"... but seriously, virtual tour of @abfitclub right before we started getting equipment in. It's already changed so much and I'm pumped to show what it started off as. I have before pictures that you won't even believe! This place has been my refuge and I've poured my heart, my passions, my blood (literally I have proof), sweat, and so much of me into building something with my concepts and my own hands. I've literally hand made every aspect from the counter to plyo boxes, storage racks, lettering decals, faux windows to give the feeling of sunlight beaming in when it's needed. Walking in here it's like getting a glimpse into what makes me tick snd where my inspirations come from. Opening really soon. Contact me now to schedule a time to check it out and set up some sessions or group sessions. #passionoverpaychecks . . #ifbb #crossfit #train #fitness #gym #workout #gymnasty #motivation #inspiration #instagramfitness #inspired #personaltrainingstudio #athlete #gymastics #motivated #crossfitlife #hiit #honoryourdays #blessed #cardio #bodybuilding #npc #magnifythegood #grace #eyesupriseup #abfitclub #slangiron #groupfitness #lovethelex at Abfit Club

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@ironclubathletics

My guy over @kettlebellcrosstraining posted this and between getting to "encourage" folks to go heavier coaching today and then seeing @crossfit post about the Regionals events (which was rad) I thought it was to good not to share. #SlangIron #CrossFitKettlebell #TeamUncommon #LiftAllTheThings

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@weightlifting_doc

"A gunrack. You got me Ah gunrack?...I don't own Ah gun. Let alone many guns that would necessitate an entire rack." #waynesworld #youremental #webrokeup6monthsago #getthenet Here is a banded prep for kb cleans and barbell cleans call sign: Gun rack. Use of a lighter band is best so you can work the motion prior to adding weight or speed. Keep your eyes and ears open for more strength based performance from @msathletics and Milwaukie Spine and Sport. #motivated #furiousfocus  #slangiron #agogestrength #embracethesuck #breakyourchains #workyourbuttoff #goku #doyourbest #foamroller #mobility #nothingfortheswimback  #readyforvictory #prepareforglory #maximumeffort #olympiclifting  #weightlifting #crossfitopen #strongman #crossfit #uwschiro #milwaukiespineandsport #sportchiropractor #pdx #portland #bridgecity at Milwaukie Spine and Sport, LLC

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@weightlifting_doc

This post is to highlight some of my friends in the strength and conditioning world. Not only for their excellence in the field, although they are some of the best you will ever encounter. This is to highlight their creation of communities that make it safe to be oneself and improve on the person you were before walking in their clubs. Now to name names. @zrynders leading the charge @tridentathletics @ironclubathletics commanding the horde of Northwest Strength and Performance. @ryan.riess on guard @imperialcrossfit @kevinsimonscf building those of @teamalphasc @samjohnsonpdx forging ahead @strengthfarmpdx And of course @milksteak636 crushing it @vulkanweightlifting Thank you gentlemen for leading the fight against complacency and building communities of inclusion. at West Coast

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@crossfitkettlebell

Chief of programming @ironclubathletics demoing today Strength/Endurance work. - #Repost @ironclubathletics ・・・ Tomorrows Training includes Strength/Endurance work listed as the following. - DxKB work 3-5 Rounds of - 5 x Alt. Diggers 5 x Front Squat/Deadlift 5 x Alt. Diggers 5 x Front Squat/Deadlifts - *Rest of 60-90 seconds between efforts dependant on weight - So if your wonder what that looks like... it looks like this. This was just a quick demo with the 53s you can get HEAVY on this series but stay fast and unbroken as well. #SlangIron #TeamUncommon #CrossFitKettlebell #IronBorn #kettebelltraining #TrainUncommon #IronClub #LiveForward

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@ironclubathletics

Tomorrows Iron Club Training includes Strength/Endurance work listed as the following. - DxKB work 3-5 Rounds of - 5 x Alt. Diggers 5 x Front Squat/Deadlift 5 x Alt. Diggers 5 x Front Squat/Deadlifts - *Rest of 60-90 seconds between efforts dependant on weight - So if your wonder what that looks like... it looks like this. This was just a quick demo with the 53s you can get HEAVY on this series but stay fast and unbroken as well. #SlangIron #TeamUncommon #CrossFitKettlebell #IronBorn #kettebelltraining #TrainUncommon #IronClub #LiveForward

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@crossfitkettlebell

When the day pushes at you, push back with some Iron. #Repost @bakeddorita ・・・ I've got a case of the #Mondays today. So I set up this quick lil garage burner. #keepmoving #slangiron #steelebyname #filerbyblood #kettlebell #wod #antidepressant #crossfitkettlebell

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@chadabnerifbbpro

Character isn't built from perfection. Success comes from failing, over and over. Bruises heal, wounds build scars. There's no need to be perfect to inspire others. Inspire others with how you handle imperfection and failures. #bebrave #beimperfect . @rootsoffight . #crossfit #ifbb #ifbbpro #gym #wod #magnifythegood #motivation #inspired #grace #fitness #lex #ky #bodybuilding #slangiron #hiit #intensity #focus #effort #snapchat #npc #personaltrainer #inspiration #mensphysique #crossfitlife #thesweatlife #metcon #blessed #abs at Abfit Club

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@bakeddorita

I've got a case of the #Mondays today. So I set up this quick lil garage burner. #keepmoving #slangiron #steelebyname #filerbyblood #kettlebell #wod #antidepressant

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@weightlifting_doc

Back at it. This was filmed prior to Nationals however getting back on the horse very soon even with just the motions is essential to continued progress in any vocation. Repetitive motion can cause or eliminate pain and dysfunction. It's a matter a correcting that motion to optimize use. If you squat with a shift left to right or front to back you may with enough load walk yourself into a corner of pain or injury. Consult with your coach or musculoskeletal practitioner about optimal movement for your body type. I myself shift more right so I consciously make the effort to correct to the left. This will not be a 'one and done' situation. It will be a vigilant effort that will take time to make a lasting change. at University of Western States

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@crossfitkettlebell

Hey whatever you gotta do to Slang that Iron... Get after it - Repost: @kaylor.hasbargen Gettin' creative with @behr_dog to make some some 150 # KB's for Regionals #SlangIron #CrossFitKettlebell #CrossFit #CrossFitTraining #kettebelltraining #CrossFitGames #RoadtoRegionals @crossfit @crossfittraining @crossfitgames

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@weightlifting_doc

Thank you for all the help yesterday and keeping the ship afloat as I gave my three coaches a heart attack in the Snatch and a few surprises in the CJ. If you are in South King County or greater Seattle area go and check out @teamalphasc and if in the Portland area come out and join the eternal struggle against gravity with @vulkanweightlifting They are both there to get you stronger! at The Westin Lombard Yorktown Center

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@ironclubathletics

Tested out the rigging we set up for the 150 # KBs in Event 4 at Regionals this year for my guy @kaylor.hasbargen today. - I can't really stay stable in a handstand walk right now with my lat so did walking alternating Swings with the 80 instead. These kinda sucked the jerryrigged bells though... Those were awesome. I think the events are gonna be rad. Next weekends run through will be fun to watch. #SlangIron #CrossFitKettlebell #IronClub #TeamUncommon #trainuncommon #kettebelltraining #PondWater #NorthWestTan Shorts by: @theuncommonbreed

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@ironclubathletics

It's Saturday get out there and carry something heavy for a long time. #Sherpa #SlangIron #TeamUncommon #TrainUncommon #IronClub #SODO #Seattle @theuncommonbreed @mikeywagsies

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@weightlifting_doc

The job never stops in the stength game! Big shout out to @ironclubathletics for being the hardest working person with the iron. @vulkanweightlifting for being the most solid foundation a person could train with which is led by @milksteak636 with the ever vigilant @dmelnicove Stay tuned for more from both of these clubs! at Vulkan Weightlifting

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@weightlifting_doc

24 hrs to showtime. Enjoy some openers at 160 kg for the CJ. It comes down to having fun and letting yourself flow like water. Water becomes the bottle. Water becomes the teapot. Water shapes to its environment. And water can bend and adapt. But water can also crash. "Be water my friend" -@brucelee at Vulkan Weightlifting

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@liveforwardsupport

#Repost @ironclubathletics ・・・ #TBT "Death smiles at us all, but all a man can do is smile back." - This throwbacks more to the quote I used then this pic. Back in January I slipped a disk in my neck that has me limited in a lot of areas. The pics after I got a shot in my neck to finally get the nerve pain to stop. Which thankfully worked. But the nerve damage after all this time has still left numbness in my hand and part of my right lat turned off. - Now with my BPD a large why I monitor my mood swings is training. Losing that outlet caused a number of other issues for me mentally. - But at a certain point you just have to accept things. I've come to accept what looks like a long road back. But things could be worst and focusing on both my physical and mental health have become a priority again. - Things come up that our out of your control. Sometimes when I'm pissed about training I look at this picture. Funny enough they marked my back with a smiley face. Hey man, all you can do is smile back. Always be moving forward, recovery from anything is always possible. #SlangIron #StrengthcanComesfromwithinandsupport #mentalhealthawareness #strongerthanstigma #LifeDoesntEndAtDiagnosis #BorderLinePersonality #Unashamed #LiveForward

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@ironclubathletics

Wondering what the new @crossfitkettlebell course is all about. Here's a little clip of what went down last weekend. Look for more dates coming up as well as joint seminar efforts with my guy @weightlifting_doc and a special course in September with myself and THEE @ikffken. - #Repost @crossfitkettlebell ・・・ Chief of programming @ironclubathletics demoing a drill to dial in the Double KettleBell Snatch at last weekends new 1 day @crossfitkettlebell course. - In this drill Zach's allowing the momentum from the Double Swing to load up for a proper Double KB Snatch. From their he performs a snatch drop from the overhead position into a Clean. This allows you to focus on proper deflection and regripping the bells in the decent instead of rushing into resnatching the bells right away. - This drill can also be used as a stand alone complex for strength and or power endurance. But at our new course its simply used as a progression to have you walking out ready to use your bells in new ways and Slang some Iron. #SlangIron #HePulledOutaDoubleBoom #CrossFitKettlebell #kettebelltraining

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@weightlifting_doc

130 kg Snatch opener coming down the pipe. Heading out to Nationals today to compete tomorrow in the 94kg B session at 1330 central time and 1130 pacific time. Here is the live stream link! http://www.teamusa.org/usa-weightlifting/live Stay tuned for more from @msathletics and Milwaukie Spine and Sport. at Vulkan Weightlifting

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@ironclubathletics

#TBT "Death smiles at us all, but all a man can do is smile back." - This throwbacks more to the quote I used then this pic. Back in January I slipped a disk in my neck that has me limited in a lot of areas. The pics after I got a shot in my neck to finally get the nerve pain to stop. Which thankfully worked. But the nerve damage after all this time has still left numbness in my hand and part of my right lat turned off. - Now with my BPD a large why I monitor my mood swings is training. Losing that outlet caused a number of other issues for me mentally. - But at a certain point you just have to accept things. I've come to accept what looks like a long road back. But things could be worst and focusing on both my physical and mental health have become a priority again. - Things come up that our out of your control. Sometimes when I'm pissed about training I look at this picture. Funny enough they marked my back with a smiley face. Hey man, all you can do is smile back. Always be moving forward, recovery from anything is always possible. #SlangIron #StrengthcanComesfromwithinandsupport #mentalhealthawareness #strongerthanstigma #LifeDoesntEndAtDiagnosis #BorderLinePersonality #Unashamed #LiveForward

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@crossfitkettlebell

Chief of programming @ironclubathletics demoing a drill to dial in the Double KettleBell Snatch at last weekends new 1 day @crossfitkettlebell course. - In this drill Zach's allowing the momentum from the Double Swing to load up for a proper Double KB Snatch. From their he performs a snatch drop from the overhead position into a Clean. This allows you to focus on proper deflection and regripping the bells in the decent instead of rushing into resnatching the bells right away. - This drill can also be used as a stand alone complex for strength and or power endurance. But at our new course its simply used as a progression to have you walking out ready to use your bells in new ways and Slang some Iron. #SlangIron #HePulledOutaDoubleBoom #CrossFitKettlebell #CrossFit #CrossFitTraining #kettebelltraining @crossfit @crossfittraining

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@weightlifting_doc

Last night for systems check went well. Movement has not felt better and body feels ready. 160 kg CJ...with a split. The kid still has some tricks left up his albeit short sleeves. Stay close for more strength based performance from @msathletics and Milwaukie Spine and Sport. Be sure to check out @vulkanweightlifting as well if you are in the Portland area and want the a great atmosphere and instruction while you learn the lifts! at Vulkan Weightlifting

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@crossfitkettlebell

The inaugural @crossfitkettlebell updated 1 day course was a huge success with 20 athletes and coaches Slangin Iron and taking home knowledge that can be put right back into there own train and the athletes they Coach. - Even more dates coming soon. Be on the lookout for one coming to your area. #SlangIron #CrossFitKettleBell #CrossFit #CrossFitTraining #kettebelltraining @crossfittraining @crossfit @ironclubathletics @jeffmartone

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@weightlifting_doc

125 kg snatch. Feeling good physically while the doubts mount. Happens everytime running into a competition. It's a battle of wills against yourself. No worries! When you have the support system of @vulkanweightlifting you can accomplish what you need to! Wait for more out of @vulkanweightlifting and @msathletics for some great strength based performance! at Vulkan Weightlifting

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@crossfitkettlebell

It's Tuesday, and on Tuesdays we carry. Check out our training Log today to take a look at a couple carries we got going down for Strength/Endurance. - "Death by 10 Meter Weighted Carries" is just callin your name. #SlangIron #crossfitkettlebell #HaulinMass #Repost @carrielynndudley ・・・ Walk with intention. #lovethegrind #focus #crossfit #composure #consistency #faith #Godisgood #gripwork #girlswholift #thankful #roadtoregionals #Rocinante #workhorse #workcompacity #workoutclothes #bornprimitive @bornprimitive #bornprimitivebrandrep #fitnessgirl #girlsrx #strength #WestRegionals2017 #nutrition #farmercarries #mountains #workhardplayhard @elijahhhhhhhhhhh 📷👌🏻✨❤️. @testiclaw ☀️

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@weightlifting_doc

It is better to trust in the stars and your ability to interpret them for your own navigation than to drift aimlessly in a sea of doubt and pessimism. #theforce #universe #workyourbuttoff #nothingfortheswimback #maximumeffort at University of Western States

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@eman_g64

2nd Highland Games in the books😎 Big thanks to @n.hodges for documenting the event, on her feet all day under the sun and cheering me on 😘 #highlandgames #slangiron #crossfit #bustamovecrossfit #theunionsa at Arlington, Texas

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@chadabnerifbbpro

It's Monday again! And some of us are feeling the Monday effect in the full swing. So step back clear your head, take a walk, drink some coffee, and make the most of it. Here's a great little intermediate to advanced kettkebell movement to make the most out of your time today. Depending on the weight of your bells and what you want to get fro. It these could be push press, strict press, snatches, or eve. Windmill or windmill press along with the deadlift. Tip, in the video the bell I'm deadlifting was 90 and the bell I'm pressing was 45. So set out for that kind of ratio with your weights and give it s try. Make it fun, make it count, and make Monday your motivation to move. . . . #ifbb #crossfit #train #fitness #gym #workout #gymnasty #motivation #inspiration #instagramfitness #inspired #justthehorns #athlete #gymastics #motivated #crossfitlife #hiit #honoryourdays blessed #cardio #bodybuilding #npc #magnifythegood #grace #eyesupriseup #abfitclub #slangiron #sharethelex #lovethelex

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@weightlifting_doc

The kid has still got it! 2nd split jerk in many moons. Funny how fast you feel when you only have to squat the weight once! #manymoonsago #maximumeffort at Vulkan Weightlifting

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@weightlifting_doc

120 kg again. Once the movement is solid in the cerebellum and the muscle spindles have been taxed you're ready to move the bar no matter what. #taxationistheft #rageagainstgravity at Vulkan Weightlifting

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@ironclubathletics

Someone once told me "the bond between a Athlete and Coach is a special things" - The same is true between teacher and student. I have been lucky enough to study under @jeffmartone for 7+ years now. And I can look at his role as coach, teacher or mentor. He's been all these things to me. And I could be viewed as a athlete, student or apprentice by others. - The bottom line is Jeff has helped me in more aspect of my life then just being a coach or instructor. And I have had the fortune to spend a incredible amount of time with him the last two weeks. Both teaching at the Power Monkey Camp and debuting our new 1 day @crossfitkettlebell course. I feel very fortunate to be able to do my part for the Martone's in anything they do. Even getting up at 3am to take his ass to the airport. It's pay back for him doing the same for me in Tennessee though. - No matter what level your at always seek guidance and never stop learning. You never know where the road will take you. #SlangIron #CrossFitKettleBell #LifeWithJeff #PayItForward #NeverStopLearning #HandofTheKing #ThatsaGoodOne #HeWontGetItThough #HeAlsoPaysNoAttentionToSocialMedia #OldSchool #TheSilverBack

2
@weightlifting_doc

Friday movement was creaky and very good! 160 kg CJ. Preparing to be on the platform in a week and feeling great. It's about setting your mood and keeping it there because you can! Despite ego and where I 'should be' this is where I am! "The best time to be....is now....the best place to be...is here" -Bill S. Preston and Ted Theodore Logan #excellentadventure #bogusjourney #beexcellenttoeachother at Vulkan Weightlifting

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@crossfitkettlebell

The wait is over @jeffmartone and @ironclubathletics are kicking off the first new and improved @crossfitkettlebell one day course today. Just like Coach always says, "Boom Baby!!!" #SlangIron #CrossFitKettleBell #CrossFit #CrossFitTraining #LifeWithJeff #KettlebellTraining #Seattle #SODO

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@ironclubathletics

Gyms all set for tomorrow first newly minted one day @crossfitkettlebell course. Looking forward to spending the day Slangin Iron with 20 athletes ready to learn. #SlangIron #CrossFitKettleBell #LifeWithJeff #NeverStopLearning

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@weightlifting_doc

8th workout with snatches prior to the platform. Feeling snappy and trashy. All about the 6 goes on the competition platform in 8 days. In the flagship tee from @mayhem_syndicate and be sure to stay tuned for more from them and Milwaukie Spine and Sport. #motivated #furiousfocus  #slangiron #agogestrength #embracethesuck #breakyourchains #workyourbuttoff #goku #doyourbest #foamroller #mobility #nothingfortheswimback  #readyforvictory #prepareforglory #maximumeffort #olympiclifting  #weightlifting #crossfitopen #strongman #crossfit #uwschiro #milwaukiespineandsport #sportchiropractor #pdx #portland #bridgecity at Vulkan Weightlifting

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@weightlifting_doc

"Filer face of pain" in the first second...after volume work on squats and you hit some kettlebell so you can strong like your friends @ironclubathletics @fiman61 Keep in touch if you want more quality strength based performance from @mayhem_syndicate and Milwaukie Spine and Sport. #ironborn #agogestrength #americaiskickass at University of Western States

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@crossfitkettlebell

The first of the newly updated @crossfitkettlebell course will be kicking off tomorrow morning in Seattle. Both Head coach and KettleBell OG @jeffmartone along with chief of programming @ironclubathletics will be leading the course one more day to get signed up, don't miss this first course with our coaching tandem team bringing new material to this one day of Slangin Iron. #Repost @ironclubathletics ・・・ The SilverBack @jeffmartone is in the house for the newly updated one day @crossfitkettlebell course that will be taking place at NorthWest Strength and Performance this weekend. - Jeff is smiling in this picture, you just can't tell. He's actually a really nice guy dont judge him on this one meeting alone. - Spots still open to get signed up for the course taking place in the SODO area of Seattle. Dont miss the chance to catch us in the same spot teaching, it's a rare occasion I always look forward too. #SlangIron #CrossFitKettleBell #LifeWithJeff #DontLookHimInTheEyes #CrossFit #HesActuallyaRealNiceGuy

1
@ironclubathletics

The SilverBack @jeffmartone is in the house for the newly updated one day @crossfitkettlebell course that will be taking place at NorthWest Strength and Performance this weekend. - Jeff is smiling in this picture, you just can't tell. He's actually a really nice guy dont judge him on this one meeting alone. - Spots still open to get signed up for the course taking place in the SODO area of Seattle. Dont miss the chance to catch us in the same spot teaching, it's a rare occasion I always look forward too. #SlangIron #CrossFitKettleBell #LifeWithJeff #DontLookHimInTheEyes #CrossFit #HesActuallyaRealNiceGuy

1
@crossfitkettlebell

We're pushin, pullin and haulin Mass today, what are you doing with your training? - #SlangIron #CrossFiKettlebell #HaulinMass - #Repost @michellelittle1 ・・・ Why sooo serious! #makenacrossfit #farmerscarry #massing #rpstrength #sohot

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@ironclubathletics

Be on the lookout for our new KettleBell Strongman program dropping in the next few weeks. The program will consist of two heavier KettleBell lifting days with additional accessory work blended in and a third day of KettleBell conditioning, cause well everyone could use a little more grit in their life. More info coming next week. #SlangIron #KettlebellStrongman #OldSchool #LiftAllTheThings #IronClub

7
@weightlifting_doc

Movement and positions. When you take off the lifters the foot shows you where you are lacking. Despite what The Turtles might say The Foot is a good thing to have on your side. This was not an epiphany direct from the ether. This was inspired by many practitioners that I follow and respect. Be open to change and give that change time to root. "Absorb what is useful and discard what is not. Then make it uniquely your own." -Bruce Lee. Not a direct quote but the context is the same. In the flagship tee from @mayhem_syndicate and be sure to stay in touch for more strength based performance from @msathletics and Milwaukie Spine and Sport. #wherearetheturtles #ninjavanish #thefoot at University of Western States

4
@msathletics

Dave getting after it prepping for nationals this year! @weightlifting_doc Clean pulls with 183 kg. Got some nice @onyx_straps facilitated by @cowan.nicholas they were nice and smooth and locked you on to the bar! In the flagship tee by @mayhem_syndicate Stay tuned for more strengthbased performance from @msathletics and Milwaukie Spine and Sport. #motivated #furiousfocus  #slangiron #agogestrength #embracethesuck #breakyourchains #workyourbuttoff #goku #doyourbest #foamroller #mobility #nothingfortheswimback  #readyforvictory #prepareforglory #maximumeffort #olympiclifting  #weightlifting #crossfitopen #strongman #crossfit #uwschiro #milwaukiespineandsport #sportchiropractor #pdx #portland #bridgecity

1
@ironclubathletics

Did a version of the Hero workout Miron today. Working around some limitations but managed to hit the BW requirements all unbroken with some different impliments swapped in and skierging for the run. - Miron (Mirosław Łucki) - 5 Rounds - 800 Meter Skierg 23 SandBag Front Squats 140 #s 13 DxKB Deadlifts 286 #s - Didn't have a pair of bells to get me to the right weight or a bell that size either. So double fisted 106's and 35's in each hand for the deadlifts. It was rough, great workout for personal reflection and remembering the fallen. #SlangIron #TeamUncommon #CrossfitKettlebell #IronClub #kettebelltraining #LiveUncommon #trainuncommon #LiveForward

4
@ironclubathletics

I wanna give a huge shoutout to my sponsor @theuncommonbreed for creating Team Uncommon with the goal of bringing coaches together that are looking to improve their communities and those around them. - And also for sending me these FLY ASS camo shorts I may or may not have asked for. My guy @ryan509 designed these and I don't know if or when they'll be for sale, but they are easily my favorite shorts I own. Check out the UCB for gear and weight vests, which it sounds like you indys at Regional are gonna see pop up. #TeamUncommon #SlangIron #MoreThanaBrand #LiveUncommon #TrainUncommon #LiveForward

1
@weightlifting_doc

Deficit clean pulls while the knee rests a bit. Deficits get you stronger and you will feel why after your first set! Stay tuned for more strength based performance from @msathletics and Milwaukie Spine and Sport. #motivated #furiousfocus  #slangiron #agogestrength #embracethesuck #breakyourchains #workyourbuttoff #goku #doyourbest #foamroller #mobility #nothingfortheswimback  #readyforvictory #prepareforglory #maximumeffort #olympiclifting  #weightlifting #crossfitopen #strongman #crossfit #uwschiro #milwaukiespineandsport #sportchiropractor #pdx #portland #bridgecity

0
@ironclubathletics

Slowly getting back from that nerve damage I picked up so decided I needed a new goal that I can work towards while I heal. Training started today. - 100 DxKB Power Flips for Time - So that's how I start training. I'll keep the goal to myself for awhile. Good to be home, and by home I mean by the water not just Seattle. #SlangIron #CrossfitKettlebell #strongerthanstigma #IronClub #TeamUncommon #trainuncommon #borderlinepersonalitydisorder #Unashamed #LiveForward Shorts and Hoody: @theuncommonbreed

5
@ironclubathletics

And the classic parting shot. After 5 days out in Tennessee I'm ready to head back to what I hope is a sunny Seattle (I find this unlikely). Besides getting to work with some great people and talk with some coaches I really respect I took a lot more away from this trip then I thought I would. - I won't get sappy and talk about it all. But personally I took away a lot of tools I feel I can reapply to help manage my BPD. You find things in the places you least expect it sometimes. That can include teaching at a camp in the woods for 5 days. Time to saddle up and get on this plane. #NotAllThatWanderAreLost #SlangIron #CrossfitKettlebell #strongerthanstigma #MentalHealthAwareness #LiveForward

0
@brewmasterblue

Another Thursday night open shoot at the archery club. Small class sizes meant a lot of arrows sent down range. One of my best groups of the night. Not all in the ten ring but a good group at 20m. #archery #activerecovery #recurve #slangiron #ironclub #icnomad #gooutside

0
@ironclubathletics

That's a wrap on our last course here at Power Monkey Camp folks. Big thanks to everyone who showed up for all the courses and those that sat in to listen as well. Also thanks to @anniethorisdottir for making the last class tonight. - There's really Nothing better then spending 5 days with the guy that taught me everything I know @jeffmartone. Between teaching, Working out, hittin mitts and constantly faking fighting it made every minute of the trip worth it. I mean it, we were constantly pretending to beat the crap out of eachother more then Lifting bells... - But now I miss my dogs and it's time to head back to the NorthWest baby. #SlangIron #LifeWithJeff #CrossfitKettlebell #PowerMonkeyCamp #kettebelltraining

1
@ironclubathletics

Coach and I had some down time to get workout in today before our next course tonight. So we took a new piece of equipment a friend of his at @usastrengthandprf is working on for a spin. It's pretty versatile to say the least. - Of course we also found a way to get our bells involved with it. - Started at 12kg and jumped 2kg each new round ending up at 24kg and then headed back down the pyramid. Ended up being 13 total rounds and those extra 4x25kg plates made a big difference even at the lighter weights of the complex. - Tossed in 8 burpees between each round after the forward and backward walks and it got pretty Real pretty Quick. Watch for a video of @jeffmartone tossing down on this on @crossfitkettlebell tomorrow. #SlangIron #CrossfitKettlebell #LifeWithJeff #PowerMonkeyCamp #kettebelltraining

2
@weightlifting_doc

Delicious pre-game meal. Avocado, sweet bread, and some purple drink. Consume what makes you perform the best and feel the most athletic. Eating to preserve the earth and save sentient life on our world! #plantbased #motivated #furiousfocus  #slangiron #agogestrength #embracethesuck #breakyourchains #workyourbuttoff #goku #doyourbest #foamroller #mobility #nothingfortheswimback  #readyforvictory #prepareforglory #maximumeffort #olympiclifting  #weightlifting #crossfitopen #strongman #crossfit #uwschiro #milwaukiespineandsport #sportchiropractor #pdx #portland #bridgecity at Portland, Oregon

4
@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 😉 Thanks for @essjayray and @mattbrenton (not featured) for joining me! @crossfitkettlebell • • #northweststrengthandperformance #crossfitkettlebell #slangiron #ironbornathlete #lookslikeanewdancemoveorsomething #docPondforthewin #glovedset #kettlebellsnatch at Northwest Strength and Performance

2
@crossfitkettlebell

You don't always need a gym, just a KettleBell and a little grit. #Repost @deswasralph ・・・ Being stuck at home with sick kids is making me nuts. Good to have a #kettlebell or five around the house. So today I did 4 rounds of: 10 swings, 1R/1L strict press; 15 swings, 2/2 presses; 25 swings, 3/3 presses; 50 swings, rest 60-90 sec (35 lb bell). #thatsalotofswings #mygripisshot #thepianoteachersawmeallsweaty #SlangIron #CrossFitKettlebell

0
@brewmasterblue

Today's conditioning exposed a weakness. Despite a light weight, those OHS killed me. Felt like I can't find a foot position that lets me hot depth comfortably. Next time I'll just use the bar. Strength: 10 min EMOM. Odd: 2x power clean@ 165 #. Even: 50ft farmer walk with a 53 # KB in each hand. Bench: 5,5,5+ @160 #. Hit 8 on the Max set. Conditioning: 12 min. AMRAP. 15 per snatches, 15 OHS both at 75 #, 90 single unders. Got 3 RDS. Not a great workout in terms of mental victory, but the body is happy I dragged myself out of bed instead of sleeping. #slangiron #ironclub #icnomad #basementgym #fatguywod #paytheironprice #mylegshurtfromsquatsmonday

0