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@msathletics

Doc Dave putting that work in getting ready for nationals! @weightlifting_doc When the temperature is over 65 degrees F in the PNW...you take your shirt off. 175 kg Jerk. Ohhhh buddy the overhead position is feeling better and better. Was wearing the Asymmetric tee from @mayhem_syndicate until I had to strip down for a more streamlined kit. Stay tuned for more strength based performance @msathletics #slangiron #agogestrength #embracethesuck #breakyourchains #workyourbuttoff #goku #doyourbest #foamroller #mobility #nothingfortheswimback  #readyforvictory #prepareforglory #maximumeffort #olympiclifting  #weightlifting #crossfitopen #strongman #crossfit #uwschiro #milwaukiespineandsport #sportchiropractor #pdx #portland #bridgecity

3
@chadabnerifbbpro

How sweet are these @nobullproject flag trainers? They might take over for my nano 6 liberty pack. Maybe. We will see. They look really awesome! Just the horns. lol too funny. . . . #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

11
@ironclubathletics

Well when @heavyweightspinestraight puts a big order into Apollo I just had to jump in and grab another 106 # bell for the gym. Decided to toss it into my workout last night for some Swangs on a desending weight/increase rep ladder. Did the follow. - 10 DxKB Swings 106 #s 20 Cal Airdyne / 6 Alt. SandBag TGUs 80 #s 15 DxKB Swings 88 #s 20 Cal Airdyne / 6 Alt. SandBag TGUs 80 #s 20 DxKB Swings 70 #s 20 Cal Airdyne / 6 Alt. SandBag TGUs 80 #s 25 DxKB Swings 62 #s 20 Cal Airdyne / 6 Alt. SandBag TGUs 80 #s 30 DxKB Swings 53 #s 20 Cal Airdyne / 6 Alt. SandBag TGUs 80 #s - That was uncomfortable. Grips slowly coming back on my right hand but still have some numbness, upper lats still useless but I'm lifting so I'm not gonna complain just keep moving forward. Pumped to have a pair 106s though and have a pair of 97s and a 127 on the way. What can I say, I like slangin Iron. #SlangIron #CrossfitKettlebell #TeamUncommon #IronClub #kettebelltraining #LiveUncommon #LiveForward Shorts by: @theuncommonbreed

5
@msathletics

A lot of you are struggling with shoulder issues and thoracic issues. This is page one, chapter one in the book of how to fix them. @weightlifting_doc Here is a thoracic mobility into extension on the foam roller! Same as with the Swiss ball you'll need to brace the abs and tuck the butt under to brace the lowback. This focuses on the thoracic spine while you support the neck. @msathletics has even more strength and fitness performance based recovery tools. #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

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@chadabnerifbbpro

I used to wonder how anyone could string these together for long sets or to cut down on time for a WOD. I remember knowing I had the strength but wearing out real fast when I was fighting every bit of the movement. Fast forward several months...ok ...maybe longer... it's something I can rip through to really make up time and not burn through too much energy. First you have to attempt, assess your skill, then train and practice, trust me they are very different things. Anyway have an awesome Thursday and if you go to Thursday night live in lex don't park in my spot at abfit Club. Lol . . . #ifbb #crossfit #train #fitness #gym #workout #gymnasty #motivation #inspiration #instagramfitness #inspired #dadlife #athlete #gymastics #motivated #crossfitlife #hiit #honoryourdays #blessed #cardio #bodybuilding #npc #magnifythegood #grace #eyesupriseup #abfitclub #slangiron #sharethelex #lovethelex

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@ironclubathletics

#Repost @crossfitkettlebell ・・・ The first four dates for our newly updated one day KettleBell Course are up and open for registration. - This course comes packed with new Double KettleBell lifts, twist on our classic single bell lifts along with a programming lecture directed at getting you the most out of the KettleBells in your gyms. Get registered today some course are approaching fast. #SlangIron #CrossfitKettlebell #CrossFitTraining #Crossfit #kettebelltraining @crossfittraining @eriktpreston @jeffmartone @ironclubathletics

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@ironclubathletics

It's not a throw back per say but it was the last time I competed (with two legs, long story) on the Sport platform. Hoping to get this nerve damage under control before the #IKFF NorthWest Championships we'll be hosting again this year here in Seattle at NWSP. - We got some sweet new events this year and a seminar with myself and a coach I greatly respect @ikffken as well. September 23rd will be here before you know it, get out there and get training. #SlangIron #TeamUncommon #CrossFitKettlebell #kettlebelltraining #snatch #DemShorts #IronClub #LiveUncommon #LiveForward @bradrolfing

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@weightlifting_doc

You'll have ups and downs with training I had my own this past week. With help from others who care about me I was able to reign it in and focus on why I train. Honest love for the sport. Appreciation for the progress. Although, it is a constant process. It also helps to grunt it out! As demonstrated! @ironclubathletics @msathletics #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
@crossfitkettlebell

Another fun looking training piece from our guy @lars_mmm #SlangIron #Repost @lars_mmm ・・・ "Swinging Annie" finisher after GS training. Heavy Kb swings and abmat situps : 50-40-30-20-10 reps for time. #kettlebell #kettlebells #kettlebelltraining #kettlebellsport #swing #situps #wod #crossfit #CrossfitKettlebell

4
@crossfitkettlebell

#Repost @crossfitoahufamily ・・・ #crossfitoahu member @jrrizzle is Happy - Warm-up: Joint Mobility/Dynamic - Strength: - 1. Power Clean - In 5 sets work up to Heavy Single, Double or Triple Power or Full Clean - *Rest 60 seconds between efforts *You may build each round if you choose to. Be sure to pick a rep count and stick with it. Go no higher the good powerful form will allow and matches you level of fatigue for the day - 2. 3-5 Rounds of the following - 5 Decline Bench Press 3 Reps Weighted Pullups - *Rest No More then 30-45 seconds after your Pullups *You must use the same weight for the Dips and Pullups for todays efforts. *You may not kip in these efforts, if you must go unweighted to accomplish this then do so - Conditioning: - 10 Minute AMRAP - 6 See-Saw Dead Clean presses (3/r/3l) 53/35 8 T2B 100 meter Row #SlangIron #CrossfitKettlebell #Crossfit #kettebelltraining

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@ironclubathletics

Workin some Deficit Windmill Deadlifts while still Ironing out our new Kettlebell Strongman Program. Had 70 #s up top and 160 #s at the bottom. Just stayed with the 32kg up top after the awful Dumbbell workouts from earlier. Should have moved the plates a little further apart last set, but hey keeps me on my toes. #SlangIron #CrossFitKettlebell #TeamUncommon #IronClub #TrainUncommon #kettlebelltraining #LiveUncommon #LiveForward @mattbrenton @agatsuwest @weightlifting_doc @theuncommonbreed

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@weightlifting_doc

Deficits make you stronger. 190 kg ish x3 for clean pulls. Was happy to be invited to train @strengthfarmpdx by @samjohnsonpdx the other day. Great coach and an individual concerned about creating an environment that builds everyone who is in it! Stay tuned for some 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

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@chadabnerifbbpro

Photo shoot this evening @abfit_club! Well she never lets me take a photo so I couldn't possibly pass up the opportunity. And... finally ,she's gotten excited about the studio. . . . #ifbb #crossfit #train #fitness #gym #workout #gymnasty #motivation #inspiration #instagramfitness #inspired #dadlife #athlete #gymastics #motivated #crossfitlife #hiit #honoryourdays #blessed #cardio #bodybuilding #npc #magnifythegood #grace #eyesupriseup #abfitclub #slangiron #sharethelex #lovethelex

10
@andi_kummer

Weekend travel. Like usual, with my lovely old bells. Made it out of the door after family time and did a 30 min AMRAP: 10 push-ups 150 Meter Farmers Walk 10 boxjumps 70 cm Now it's time for some grilling. Happy Easter everyone! #ironclub #redbeardic #crossfitwen #crossfitkettlebell #ironaddict #maketime #outdoorworkout #slangiron #crossfit #icstrong

1
@ironclubathletics

Spent the afternoon Slangin Iron with 15 solid open minded athletes that all laughed at my jokes (I'm hilarious). Huge thank you to @nsxfit for hosting us today and a thank you to Ryan for letting us crash at Uncommon HQ last night. Proud to be part of Team Uncommon. - And a special shout out to my guy @mattbrenton for assisting at his first course and not f #@king up... (He actually nailed it) On to the next one... #SlangIron #TeamUncommon #IronClub #TrainUncommon #kettlebelltraining #LiveUncommon #LiveForward @theuncommonbreed

2
@ironclubathletics

Knocked out a quick Weight Vest workout with the boys in the garage of Uncommon HQ this morning. Now it's time to go Slang some Iron with the crew over @nsxfit #SlangIron #TeamUncommon #IronClub #LiveUncommon #kettlebelltraining #TrainUncommon #LiveForward @theuncommonbreed @mattbrenton

3
@weightlifting_doc

The single leg stand. A very simple and powerful activity for stability of the lower body and trunk. The focus should be on control not the time itself. Better to have control for 10 seconds than 30 seconds of being all over the map. Stay tuned for "so many more activities" from @msathletics and Milwaukie Spine and Sport. #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

Matty told me "the car is now a place for silent reflection..." - First coffee stop CleTown Safeway, KettleBell seminar Road trip to TriCities is underway. #SlangIron #IronClub #KettlebellTraining #DatRoadTripFace #AllTheCoffee #TrueDetective #TeamUncommon @theuncommonbreed

1
@weightlifting_doc

Snatching some weight I need to work the motion to feel comfortable under the bar. This is the 12th rep to be attempted in the past week. 120 kg feels very manageable and from a coaching perspective I'm probably good for 122 kg. In the @mayhem_syndicate flagship tee. Stay frosty for more iron slanging performance from @msathletics and Milwaukie Spine and Sport. #slangiron #agogestrength #embracethesuck #breakyourchains #workyourbuttoff #goku #doyourbest #foamroller #mobility #nothingfortheswimback  #readyforvictory #prepareforglory #maximumeffort #olympiclifting  #weightlifting #crossfitopen #strongman #crossfit #uwschiro #milwaukiespineandsport #sportchiropractor #pdx #portland #bridgecity

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@msathletics

Doc Dave with some wisdom for all athletes. Find your strengths, minimize your weaknesses, and slam the door on your competition with an unbreakable mindset. @weightlifting_doc Nice and comfy 160 kg CJ. I may not be fast. I am strong. When you encounter a problem sometimes the best way is a new way of tackling it. That's how I have shifted to using the squat jerk instead of the split jerk in the recent months. So far I'm enjoying the results. Wearing the flagship tee from @mayhem_syndicate Be sure to stick around 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

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@weightlifting_doc

Nice and comfy 160 kg CJ. I may not be fast. I am strong. When you encounter a problem sometimes the best way is a new way of tackling it. That's how I have shifted to using the squat jerk instead of the split jerk in the recent months. So far I'm enjoying the results. Wearing the flagship tee from @mayhem_syndicate Be sure to stick around 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

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@brewmasterblue

Active recovery night. Lots of shoulder work. This was the last end of the night. Bow is 45 # draw, shooting about 18 yds. Nothing spectacular, but it's fun. Spent the night shooting and helping new shooters at the archery club's Thursday open shoot. #slangiron #ironclub #icnomad #archery #fatguywod #activerecovery #ignorethearrowinthered

0
@chadabnerifbbpro

That feeling when something comes together as planned! I first had a vision of the back wall in @abfit_club the day I walked into the space. At that point it seemed almost impossible. Now it just become real. I can't wait to share all the before and after photos and stories of what it's taken to make the studio everything I envisioned. Hope this makes everyone reach for that dream...that passion...that thing that wakes you up at night and makes you say "one day". Trust me "one day" is TODAY. . . . #ifbb #crossfit #train #fitness #gym #workout #outwork #motivation #inspiration #instagramfitness #inspired #active #athlete #adversity #motivated #crossfitlife #hiit #honoryourdays #blessed #cardio #bodybuilding #npc #magnifythegood #grace #eyesupriseup #abfitclub #slangiron #sharethelex #lovethelex

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@capamerica0704

#Repost @crossfitkettlebell with @repostapp ・・・ The Big Announcement Is Finally Here And We Are LIVE! - Head of programming and lead instructor @ironclubathletics talks about ho the CrossFit Specialty KettleBell Course has been updated and we are now running a One Day course. This updated course is full of new material and lifts that will benefit any coach or athlete. - We have already booked several courses that are open for registration and we will keep you all posted as the list grows - We will continue to release more on the course in the coming weeks, but if you want to attend our very first course it's coming up quickly on May 6th. Don't miss your chance, it's one day packed full of content and lifting. - #SlangIron #CrossFitKettlebell #CrossFit #CrossFitTraining #kettlebelltraining @crossfittraining @eriktpreston @crossfit video credit: @seattle_travis

0
@weightlifting_doc

My go at 165 kg...happy to be able to miss the weight front and back without death or injury to self. Even when I miss it's a good day. In the moment I would not be as enlightened and would be upset and frustrated. However, after years in the sport I do know that one miss or one training session does not make the difference in the end. Stay tuned for more strength based performance from @mayhem_syndicate 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

Super proud to have worked with Jeff Martone these past 7 years and to have been a part of this new project launching out today. First course is here in Seattle on May 6th get registered today. #Repost @crossfitkettlebell with @repostapp ・・・ The Big Announcement Is Finally Here And We Are LIVE! - The CrossFit Specialty KettleBell Course has been updated and we are now running a One Day course. This updated course is full of new material and lifts that will benefit any coach or athlete. - We have already booked several courses that are open for registration and we will keep you all posted as the list grows - We will continue to release more on the course in the coming weeks, but if you want to attend our very first course it's coming up quickly on May 6th. Don't miss your chance, it's one day packed full of content and lifting. - #SlangIron #CrossFitKettlebell #CrossFit #CrossFitTraining #kettlebelltraining @crossfittraining @eriktpreston @crossfit video credit: @seattle_travis

5
@crossfitkettlebell

The Big Announcement Is Finally Here And We Are LIVE! - Head of programming and lead instructor @ironclubathletics talks about ho the CrossFit Specialty KettleBell Course has been updated and we are now running a One Day course. This updated course is full of new material and lifts that will benefit any coach or athlete. - We have already booked several courses that are open for registration and we will keep you all posted as the list grows - We will continue to release more on the course in the coming weeks, but if you want to attend our very first course it's coming up quickly on May 6th. Don't miss your chance, it's one day packed full of content and lifting. - #SlangIron #CrossFitKettlebell #CrossFit #CrossFitTraining #kettlebelltraining @crossfittraining @eriktpreston @crossfit video credit: @seattle_travis

3
@ironclubathletics

Got to actually train two days in a row with my guy @mattbrenton again this week so was pretty pumped on that. - This is something we call our "Bully Complex" it's usually 3-5 rounds of a series of three different movements ran through 3 times unbroken a round. Today's mash up was part of our KettleBell Strongman program we've been working on. So today's Bully went as such. - 3 Rounds - 1 x DxKB Bench Power Clean, 2 x Box Squat, 3 x Deadlift - The movements can change but the reps stay the same. It can get pretty burly the more creative you get. This was a good start to a real long Iron session. #SlangIron #TeamUncommon #CrossFitKettlebell #IronClub #LiveUncommon #kettlebelltraining #TrainUncommon

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@crossfitkettlebell

Training for Thursday: - Warm-up: Joint Mobility/Dynamic - KettleBell LP (Double Bell): Week 8 - Complete 5 Rounds of the following KettleBell complex working 60 seconds on 60 seconds off. Your 60 second window never changes. If you complete your complex early you bank additional time to rest heading into your actual rest period. - 1 Round consists of the following Complex - 10 x Double Swings 10 x Double Front Squats - *If you fail to complete your complex in two seperate rounds, lower one bell weight. The complexes do not need to be completed Unbroken but ideally this is the outcome of your training so take that into account as well how little time 60 seconds really is in choosing your bell sizes. - 3 Rounds - 50 Foot SandBag Front load carry 6 Alt. SandBag Cleans (3r/3L) 50 Foot SandBag Front load carry - Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc) #SlangIron #CrossFitKettlebell #CrossFit #kettlebelltraining

2
@crossfitkettlebell

Thank you to everyone that has supported CrossFit KettleBell through the years and now helped us hit 10k followers. - We have a huge announcement coming your way tomorrow so be ready for what's coming up next. #SlangIron #crossfitkettlebell #CrossFit #Kettlebelltraining

0
@ironclubathletics

Starting coffee then realizing you relocated the power strip before morning class and nothing happens. Drop back and punt, office coffee pot become front desk coffee pot. (Crisis Adverted, we all made it out ok) #CoffeeAndCoaching #TeamUncommon #SlangIron #CrossFitKettlebell #LiveUncommon #NeedDatCaffiene @theuncommonbreed

3
@brewmasterblue

Thankful for these lighter kettlebells today. 44s instead of 53s means I can focus on crisp movement, not holy shit this is heavy. Strength: started the clean work at 135, went up to 155 and decided that was a good weight for today. Bench: 5,5,5+ @ 155 #. Made 10 on the Max set. Conditioning: 17 Cal row, 10 burpees, 7 hang full cleans@95 #. 10:25. Aux done with 44 # KB. Also push press as I can't do a HSPU to save my life. #slangiron #ironclub #icnomad #basementgym #fatguywod #paytheironprice

0
@crossfitkettlebell

Training for Wednesday: - Warm-up: Joint Mobility/Dynamic - Strength: - 1. Clean assistance work - Work up to a heavy effort in 4 sets of the following 1 x Clean Grip Deadlift, 1 x Floating Clean Pull, 1 x Hang Clean Pull - *Rest 60 seconds between efforts *You may build each round if you choose to - 2. 5 Rounds of the following - 3-5 Reps KettleBell Floor Press 3 Reps Weighted Pullups - *Rest 60 seconds after your Pullups - Conditioning: - 7 Rounds - 10 Air Squats 10 Burpees 5 Deadlifts 155/115 - Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc) #SlangIron #CrossFitKettlebell #CrossFit #kettebelltraining photo credit: @luchau10

2
@brewmasterblue

This is my rock. I use it for slams and wall balls. 6 RDS: 100 ft OH walk with 2x44 #kb. 50ft front load backward walk with same weight. Sit-ups and back extensions done after each Rd. Conditioning: 5 RDS: 10 KB snatch @53 #, 10 box jumps, 10 stone pickup, thruster, and toss over head with 40 # Rock. 12:59. Was getting 3-4 ft of air from the Rock and made dents in the dirt. Aux done but it was slow. #slangiron #ironclub #icnomad #liftarock #basementgym #fatguywod #paytheironprice

0
@clint_cfpen

You ever have 1 of those days where the stars align and you PR everything you try?! 2 Weighted Pull Ups @ 48kg (105.6lbs) Huge PR on the Xebex Air Bike (30 Calories in 27 seconds!) 1st time ever to Strict Press the 90lb Kettlebell! Thank you @doubledsmom for the sneak video! @getrxd @drivennutrition @crossfit_penance #slangiron #staydriven #crossfit #cfpenance #oaklandtn #strongerthanyesterday

0
@msathletics

MSA doc @weightlifting_doc flashing that good looking mug and dropping some knowledge on BFR BFR is a popular modality these days...partially because of my friends @s_my_fit and @cowan.nicholas due to their work through school and experimentation with it. They helped me to see the utilization of it as a mobility tool. Here I am using a R.A.T. (rapid application tourniquet) to move and traction tissues toward the knee and away from the hip. Slap it on and move. I use it before all my training sessions because every day is leg day. #legday #everydamnday Stay for more strength based performance from @msathletics and Milwaukie Spine and Sport. #furiousfocus  #slangiron #agogestrength #embracethesuck #workyourbuttoff #doyourbest #foamroller #mobility #maximumeffort #olympiclifting  #weightlifting #crossfitopen #strongman #crossfit #uwschiro #milwaukiespineandsport #sportchiropractor #pdx #portland #bridgecity

9
@mayhem_syndicate

Mayhem doc David giving you some good tips on Blood Flow Restrictive training. Play with it a little and see what works for You! @weightlifting_doc : BFR is a popular modality these days...partially because of my friends @s_my_fit and @cowan.nicholas due to their work through school and experimentation with it. They helped me to see the utilization of it as a mobility tool. Here I am using a R.A.T. (rapid application tourniquet) to move and traction tissues toward the knee and away from the hip. Slap it on and move. I use it before all my training sessions because every day is leg day. #legday #everydamnday Stay for more strength based performance from @msathletics and Milwaukie Spine and Sport. #furiousfocus  #slangiron #agogestrength #embracethesuck #workyourbuttoff #doyourbest #foamroller #mobility #maximumeffort #olympiclifting  #weightlifting #crossfitopen #strongman #crossfit #uwschiro #milwaukiespineandsport #sportchiropractor #pdx #portland #bridgecity

0
@weightlifting_doc

BFR is a popular modality these days...partially because of my friends @s_my_fit and @cowan.nicholas due to their work through school and experimentation with it. They helped me to see the utilization of it as a mobility tool. Here I am using a R.A.T. (rapid application tourniquet) to move and traction tissues toward the knee and away from the hip. Slap it on and move. I use it before all my training sessions because every day is leg day. #legday #everydamnday Stay for more strength based performance from @msathletics and Milwaukie Spine and Sport. #furiousfocus  #slangiron #agogestrength #embracethesuck #workyourbuttoff #doyourbest #foamroller #mobility #maximumeffort #olympiclifting  #weightlifting #crossfitopen #strongman #crossfit #uwschiro #milwaukiespineandsport #sportchiropractor #pdx #portland #bridgecity

2
@crossfitkettlebell

Anybody else take on yesterday workout? How'd that go for you? #Repost @oferruzola ・・・ Courtesy of @crossfitkettlebell @maoricrossfit Training for Monday: 50 Unbroken Back Squats at 75% of your Body Weight Notes from Coach – We have a special Rule placed in for todays workout. Your Squats are to be performed Unbroken. If you fail your set at any time or are unable to complete your Squat consult the following key before moving on. 49-40 Squats = 200 Meter Row Penalty 39-30 Squats = 300 Meter Row Penalty 29-20 Squats = 400 Meter Row Penalty 19-10 Squats = 500 Meter Row Penalty Your entire work piece is for time from when you start your squats to when you finish your Couplet. Now if you hit a penalty you must finish that Row FIRST before you move onto the 5 Round piece and that is also included in your Time. If you cannot even squat the weight 9 times it is obviously to Heavy for you and you should lower it. #SlangIron #CrossFitKettlebell #CrossFit #kettlebelltraining #aclcommunity #aclcomeback #crossfitlife #squats #skwatss @squat_university #squatbible #ThePitt

1
@ironclubathletics

It's a VERY rare occasion that I will ever call for a dead Snatch when working with my athletes. But I added this variation in for one such athlete based off the alternating dead clean and press I like to add into my own program from time to time. - I don't think this is a better replacement for a traditional KB Snatch or a Double Snatch variation. But don't get stuck in the mud and get out there and use your bells. #SlangIron #CrossFitKettlebell #TeamUncommon #IronClub #LiveUncommon #kettlebelltraining #trainuncommon #LiveForward Hat by: @theuncommonbreed

2
@clint_cfpen

Banded KB Swings this morning... trying to work on a few weaknesses. #strongerthanyesterday #oaklandtn #cfpenance #crossfit #staydriven #slangiron @drivennutrition

2
@crossfitkettlebell

Training for Tuesday: - Warm-up: Joint Mobility/Dynamic - Strength/Endurance: - 12 Minutes of the following - 45 Second Power Stroke Rowing 5 Weighted Situps AHAP - *The power stroke should be set for calories and focusing on single powerful pulls hit the highest cal count possible each stroke. Pullback fast and aggresive then return slowly for the next pull *You may anchor your situps today if you with and use any implement you like for the weight - Conditioning: - 5 Rounds - 10 Kettlebell Snatches 53/35 10 box jumps 24/20 10 wall balls 20/14 - Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc) #SlangIron #CrossFitKettlebell #CrossFit #kettlebelltraining

0
@brewmasterblue

Today wasn't a strong day. I hate hang snatches. My back gave me a strong no early in the squat set. So I stopped. Tried the swings and same thing. But conditioning was done and aux work. Pissed because my legs felt like they child handle a lot more squats at the given weight. Gonna I've the back and come back tomorrow. #slangiron #ironclub #icnomad #basementgym #fatguywod #paytheironprice

0
@oferruzola

Courtesy of @crossfitkettlebell @maoricrossfit Training for Monday: 50 Unbroken Back Squats at 75% of your Body Weight Notes from Coach – We have a special Rule placed in for todays workout. Your Squats are to be performed Unbroken. If you fail your set at any time or are unable to complete your Squat consult the following key before moving on. 49-40 Squats = 200 Meter Row Penalty 39-30 Squats = 300 Meter Row Penalty 29-20 Squats = 400 Meter Row Penalty 19-10 Squats = 500 Meter Row Penalty Your entire work piece is for time from when you start your squats to when you finish your Couplet. Now if you hit a penalty you must finish that Row FIRST before you move onto the 5 Round piece and that is also included in your Time. If you cannot even squat the weight 9 times it is obviously to Heavy for you and you should lower it. #SlangIron #CrossFitKettlebell #CrossFit #kettlebelltraining #aclcommunity #aclcomeback #crossfitlife #squats #skwatss @squat_university #squatbible #ThePitt

17
@crossfitkettlebell

It's Monday, back to the grind, get out there and get training. #Repost @ellensburg_crossfit ・・・ #ellensburgcrossfit #crossfitkettlebell #SlangIron #CrossFit #kettlebelltraining

2
@ironclubathletics

Log this under "I've had better ideas," #SelfHatingBullShit - "The Pig" - 20reps down to 1rep - DxKB Frog Hops 53 #s Pushups Russian Swing Flip to Catch 80 #s Single Bell Goblet Box Squat 53 #s - All the reps... Anybody get the number of that truck that ran me over. #SlangIron #CrossFitKettlebell #TeamUncommon #IronClub #kettlebelltraining #TrainUncommon #LiveUncommon #LiveForward

5
@msathletics

@weightlifting_doc chasing those big numbers with some strong movement! 160 kg CJ. Overhead is more and more comfy and the weights are becoming capable on autopilot. Along with this post I say this. My purpose is to show others that goals, dreams, and desires can happen. I have not reached my goals, dreams, and desires. However, the journey to them is more important and more exhilarating than they are themselves. I'm going to keep going! So I'm starting now to broadcast this message. You can do it. You can! Despite your doubts and fears you can accomplish what you want. Your personal improvement and quest triumph over the destination everytime! In the Asymmetric tee from @mayhem_syndicate #motivated #furiousfocus  #slangiron #agogestrength #embracethesuck #breakyourchains #workyourbuttoff #goku #doyourbest #foamroller #mobility #nothingfortheswimback  #readyforvictory #prepareforglory #maximumeffort #weightlifting

1
@crossfitkettlebell

Saturday Shift Day Training: - Warm-up: Joint Mobility/Dynamic - Conditioning: - 10 Rounds - 10 Cal Row 50 Foot Bear Crawl 15 Russian Swings 53/35 - Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc) #SlangIron #CrossFitKettlebell #CrossFit #kettlebelltraining

4
@crossfitkettlebell

All you gotta do is keep digging... #SlangIron #CrossFitKettlebell #CrossFit #kettlebelltraining photo credit: @crossfitlowervalley

1
@ironclubathletics

I figured this goofy circus shit would be a good way to get your attention. If your wondering a it's a pancake Press + table top press + bent press wrapped in a TGU. That table too press is new to me and pretty interesting, happy to have worked up through all our bell weights to these finally lifts. - I even got my right arm bent pressing from a standing position with the 70 # which is a huge improvement from last week, which is rad. This is only 80 #s got the series with the 88 # Bell too but it was the longest lift series in history so we'll go with this. - I really actually posted this just to announce today's Paint It Black for all our athletes in our German Charters participating in the German Single Powerlifting championships. Leave it all on the platform guys we're all rooting for you. #SlangIron #IronClub #FrankenIronClub #AtCasselIronClub #LiftAllTheThings #CrossFitKettlebell #TeamUncommon #LiveUncommon #LiveForward @crossfitansbach @crossfitcassel

9
@clint_cfpen

"Simple & Sinister" work this morning. 5 min of 1-arm Swings @ 36kg (80lb) 1 minute Rest. 10 min to complete 10 Get Ups with the 36kg (80lb) bell. #strongerthanyesterday #cfpenance #crossfit #oaklandtn #slangiron #staydriven

0
@crossfitkettlebell

Training for Friday: - Warm-up: Joint Mobility/Dynamic - Strength: - 3-5 Rounds of the following - 3-5 Reps Clean Grip Deadlift 100 foot Sandbag front load carry - *Do not exceed 80% of your w1rm *Rest 90-120 seconds betweene efforts - Conditioning: - 10-9-8-7-6-5-4-3-2-1 - Pullups Ring Pushups - Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc) #SlangIron #CrossFitKettlebell #CrossFit #kettlebelltraining @mikeconner87

1
@weightlifting_doc

You can start now and you will get where are you are going sooner rather than starting tomorrow. Better to start your journey now to enjoy more of it! Also, you do not have wait until you "make it" before you start doing the things you want to do! You can be kind, generous, and philanthropic well before you make it. It doesn't cost much to throw you smile about with a kind word! #motivated #furiousfocus  #slangiron #agogestrength #embracethesuck #breakyourchains #workyourbuttoff #goku #doyourbest #foamroller #mobility #nothingfortheswimback  #readyforvictory #prepareforglory #maximumeffort #olympiclifting  #weightlifting #pdx #portland #bridgecity

3
@crossfitkettlebell

#Repost @andi_kummer Thursday's Training - Warm-up: Joint Mobility/Dynamic - KettleBell LP (Double Bell): Week 7 - Complete 5 Rounds of the following KettleBell complex working 60 seconds on 60 seconds off. Your 60 second window never changes. If you complete your complex early you bank additional time to rest heading into your actual rest period. - 1 Round consists of the following Complex - 1 x Double Alternating Dead Cleans (R/L = 1 Rep) 10 x Double Swings 9 x Double Front Squats - *If you fail to complete your complex in two separate rounds, lower one bell weight. The complexes do not need to be completed Unbroken but ideally this is the outcome of your training so take that into account as well how little time 60 seconds really is in choosing your bell sizes. - NOTE: You must go Right AND Left for 1 Rep on the Alternating Dead Cleans, bells must touch ground betwene each repetition - Conditioning: - Tabata Airdyne - 8 Rounds - 20 Second on Max Airdyne, 10 Second Rest - Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc) #SlangIron #CrossFitKettlebell #CrossFit #kettlebelltraining

0
@ironclubathletics

Our Comp Crew at the gym is hitting some mandatory testing the next couple weeks. Nothin crazy just gettin refocused, one of them is 25 Back Swuats at 225/155. Considering we say 50rep is the standard we like to see this seemed like a good start to getting back into the swing of things - I can't have a bar on my back for some time to come. So I've been doing a lot of sandbag squats. But our heaviest bags only 185. So I tossed 40 #s in my @theuncommonbreed vest and knocked out my set with 225 assorted pounds. Ended up doing 26 reps cause my counting was off but I'm glad cause that last rep was shit. - Breathings my thing and I couldnt get mine in rhythm at all. Which means I think I'll be doing a lot more of these high rep vest and bag squat sets until I'm cleared again. Hey, I thought it was fun. #SlangIron #TeamUncommon #CrossFitKettlebell #IronClub #LiveUncommon #sandbagtraining #kettlebelltraining #trainuncommon #LiveForward Shorts by: @theuncommonbreed

8
@msathletics

Get in today and make it happen! @weightlifting_doc with Snatches at 110 kg. First time snatching since this past Friday with a massive 2 reps. Time snatching before that was January. Overhead is comfortable and timing is rusty. Time to start including a few more reps in the snatch going into nationals. Stay in touch for more strength based performance from @msathletics and Milwaukie Spine and Sport. #motivated #slangiron #agogestrength #embracethesuck #breakyourchains #workyourbuttoff #goku #doyourbest #mobility #nothingfortheswimback  #snatches #overhead #readyforvictory #prepareforglory #maximumeffort #olympiclifting  #weightlifting #crossfitopen #strongman #crossfit #milwaukiespineandsport #sportchiropractor #pdx #portland #bridgecity

4
@weightlifting_doc

Snatches at 110 kg. First time snatching since this past Friday with a massive 2 reps. Time snatching before that was January. Overhead is comfortable and timing is rusty. Time to start including a few more reps in the snatch going into nationals. Stay in touch for more strength based performance from @msathletics and Milwaukie Spine and Sport. #motivated #slangiron #agogestrength #embracethesuck #breakyourchains #workyourbuttoff #goku #doyourbest #mobility #nothingfortheswimback  #snatches #overhead #readyforvictory #prepareforglory #maximumeffort #olympiclifting  #weightlifting #crossfitopen #strongman #crossfit #milwaukiespineandsport #sportchiropractor #pdx #portland #bridgecity

6
@crossfitkettlebell

Remember to still have fun with your training #Repost @ironclubathletics ・・・ When my guy @hamm3red owes a 400 meter farmers walk but you live in Seattle and it's one of those usual Grey raining mornings, what do you do? - Fresh Tactics - #ListenWithSound #DontBeaHaterAndHaveSomeFun #LeftToOurOwnDevice #TheNextLevel #SlangIron #CrossFitKettle #TeamUncommon #CrossFit #kettlebelltraining

15
@ironclubathletics

When you owe a 400 meter farmers walk but you live in Seattle and it's one of those usual Grey raining mornings, what do you do? - Fresh Tactics - #ListenWithSound #DontBeaHaterAndHaveSomeFun #LeftToOurOwnDevice #TheNextLevel #SlangIron #CrossFitKettle #TeamUncommon #TrainUncommon #LiveForward @hamm3red

9
@crossfitkettlebell

#Repost @rachel_mcintyre_ Training for Wednesday - Warm-up: Joint Mobility/Dynamic - Strength: - 1. Power Clean - In 5 sets work up to Heavy Single, Double or Triple Power or Full Clean - *Rest 60 seconds between efforts *You may build each round if you choose to. Be sure to pick a rep count and stick with it. Go no higher the good powerful form will allow and matches you level of fatigue for the day - 2. 3-5 Rounds of the following - 1 Weighted Pushups with 20 second Hold ontop of rep 5 Reps Incline KB or DB Bench Press - *The Pushup should be heavy but enough to support proper postioning while under load during the hold. Chose a weight for the incline that you can jump on right away and knock out your 5 reps - *Rest 90 seconds between efforts - Conditioning: - “Death by Hang Power Clean” - EMOM Hang Power clean 155/115 - *Perform 1 rep the first minute, 2 the second minute, 3 the third minute, etc until you can longer complete you work inside your time frame - Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc) #SlangIron #CrossFitKettlebell #CrossFit #kettlebelltraining

1
@ironclubathletics

Had a question about the Auxiliary posted on Monday's Training Log so I figured I'd just toss up a video. This was like 3 or 4 Rounds having to do both arms per round. - 5 Single Arm Bench Cleans 15 Rows 1 Top Down TGU - Picked up on this style on bench work from my guy @agatsuwest, you should check him out, wicked strong. #SlangIron #CrossFitKettlebell #IronClub #TeamUncommon #kettlebelltraining #LiveUncommon #TrainUncommon Hat by: @theuncommonbreed

2
@weightlifting_doc

25 seconds....80 # bell x10 for single armed kettlebell cleans and knarly growls. I'm doing these so I can be strong like @ironclubathletics . Check out 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

2