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@weightlifting_doc

As you can tell. I really like this quote. It does not admit defeat. It admits struggle. It accepts failure. It allows for life to occur. It reveals that we strive for little quantitative gains with more possibility of falling down than surmounting all obstacles. Yet, we all continue to push. To ache over our desires. To be sore, tired, and sick from our choosen direction. Time to accept fear. Acknowledge it and go anyway. Time to realize fear makes us better. #tribalalchemy #davefleming at University of Western States

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@weightlifting_doc

Unilateral gorilla squats for variable grip strength and squat motion. This also may help with hip pain and shifting of the hips in the squat. #gorillasquats #gripstrength #madlikeelmono at Milwaukie Spine and Sport, LLC

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@crossfitkettlebell

Got yourself a big tire and a KettleBell? Well then you can give this one a whirl that CFKB lead programmer @ironclubathletics came up with for @heavyweightspinestraight as he gears up for a upcoming competition. - Every 2 Minutes for 20 Minutes perform the following - 2 TGUs @ 80 #s (1r/1l) 1 Big ol tire flip - You don't need a lot just get after it. #SlangIron #CrossFitKettlebell #CrossFit #CrossFitTraining #kettlebelltraining @crossfit @crossfittraining

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@ironclubathletics

Well we've had better ideas but it is #ThrashTuesday so even though I felt wreck from yesterday @mattbrenton and I pulled on our boots and did the damn thing. - Did a traditional interval CrossFit workout then made a bad life choice. Took the sleds out back, and tossed some @mbslingshots around our legs and did 300 meters of cowboy walks while dragging a sled with a 35 # bag sandbag on our shoulders. So yeah, that happened. - Finished up with 10 minutes of sandbag TGUs but the ol gas tank was running low and that was just as much a slog as the walk. Sometime what you love seems crazy to other people, but it's Tuesday to me. #SlangIron #CrossfitKettlebell #TeamUncommon #kettlebellstrongman #TrainUncommon #LiveForward

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@weightlifting_doc

"Big Horns". Why do you want me as your musculoskeletal doctor? Because I come up with the most unique names for activities! This motion helps get the upper extremity primed for action. This works with neural motion. If you have neuromuscular pain give me a call. 503 344 6711 @vulkanweightlifting @milwaukiespine @crossfit503 #bighorns #neurodynamics #weightlifting at Vulkan Weightlifting

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@weightlifting_doc

Channel your most negative thoughts into your most positive of outcomes! Use dark energy to light your path to glory! #darkmatterdrive #romulansdoit #technicallythatisablackholesingularity at University of Western States

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@weightlifting_doc

You set your own fee schedule. Be sure the task is worth your chronological investment. Not every hour you work will be paid. Having patience with yourself will reduce confusion when you make an effort and it seems to produce nothing. The immediate response is rarely how business or athletics or even how life works. Remove instant gratification from your psyche and put it in the realm of fantasy. Give yourself a buffer of action; then effort; then waiting; then more action; then more effort; than reward. If you are struggling your life is simply buffering! #buffering #soundslikeacarwash #getthewaxjob at University of Western States

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@ironclubathletics

Told you you we were settling this thing off, We're gettin the Band Back Together. #NICWO #IfYouDontGetItYouDont #Repost @crossfitkettlebell ・・・ This September 16th OG @crossfitkettlebell Instructors @ironclubathletics and @capamerica0704 will be getting the band back together for our first one day course in Florida in "Fast Eddie's" stomping grounds of Miami. Don't miss your chance to get to work with this duo in person next month @cfmiamilakes #SlangIron #CrosssFitKettlebell #CrossFit #CrossFitTraining #kettlebelltraining @crossfit @crossfittraining

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@crossfitkettlebell

This September 16th OG @crossfitkettlebell Instructors @ironclubathletics and @capamerica0704 will be getting the band back together for our first one day course in Florida in "Fast Eddie's" stomping grounds of Miami. Don't miss your chance to get to work with this duo in person next month at @cfmiamilakes #SlangIron #CrosssFitKettlebell #CrossFit #CrossFitTraining #kettlebelltraining @crossfit @crossfittraining #Florida #Miami #DirtySouth

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@ironclubathletics

Well we light the fuse August 26th in Canada with our first 1 day @crossfitkettlebell in the great white north but then the non stop CFKB Mega Tour kicks off in September with my first stop in good ol Vegas. #Repost @crossfitkettlebell ・・・ The @crossfitkettlebell Specialty Course is rolling into Vegas September 9th. Get signed up today to attend our updated one day course at @cf_maxeffort packed with new lifts, progressions and a full day of lifting KettleBells and slanging Iron with the crew. #SlangIron #CrossFitKettlebell #CrossFit #CrossFitTraining #Kettlebelltraining @ironclubathletics @crossfittraining @crossfit

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@ironclubathletics

First workout back after getting sick and went right off the whiteboard here at @nwstrengthandperformance. This was rough, that 170 # sandbag seemed a whole lot Heavier today. But it did feel good to knock some rust off. #SlangIron #northweststrengthandperformance #CrossfitKettlebell #TeamUncommon #PoundSand #TrainUncommon #LiveForward at Northwest Strength and Performance

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@weightlifting_doc

When you struggle, accept the struggle and see that from where you came you have already succeeded. You know you have a great community when you attract individuals who give you a boost when you're down! Great words to live by! You're only down not out. What you were is not who you are! Never settle for the facts of your past when your future is waiting for you! #growthofyourself #alwayspushing #communityofsuccess at South Portland, Portland

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@ironclubathletics

Well got hit with a virus this week and haven't trained since Tuesday. That's also when I did this piece from @kaylor.hasbargen. So I think I'm gonna blame the whole thing on him, this was gross. - 7 Rounds: Every 3 minutes perform the following - 18 Cal Bike 6 Burpees to 6" Target 9 T2B + 3 Bar Muscleups Unbroken - Complex was suppose to include pullups but that was gonna be a bit much for my lat. Didnt really matter this was nasty anyways. Hoping to be able to train again come tomorrow. #SlangIron #CrossfitKettlebell #TeamUncommon #IronClub #TrainUncommon #BadIdeasFromKaylor #LiveForward

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@weightlifting_doc

Gorilla squats for a grip and squat motion challenge. Grab the weight and move it. Then move it a unique way. This helps build strength! Give it a go and have some fun with experimentation. Oh and enjoy some pizza! @ironclubathletics may have written or edited the book on the concepts of being different in the #slangiron world! #gorillasquats at Hot Lips Pizza

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@weightlifting_doc

I'll see you @strengthfarmpdx this Friday at 430 pm for some improved movment and performance! #movebetter #liftbetter #livebetter #Repost @strengthfarmpdx (@get_repost) ・・・ ⚡️Want To Be Military Special Operations? We've Helped Train Numerous Prospective Special Operators In Strength, Endurance, And Mental Toughness. These Are A Few Of The Average Numbers On Performance Standards For Seals Who Made It Past Initial Training - A Great Place To Start Your Special Operations Journey Is Strength And Endurance. Mentality Is Immeasurable But Trainable. Which Is Why We Place Such High Importance On Consistency And Resilience To Discomfort In Our Mindfulness Courses. #CultivateFitness #Military #Performance #Training at StrengthFarm Performance

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@weightlifting_doc

We've got hashtags! Oh and also great care that gets you back on your game! M-F 10-7 pm Sat 9-3 pm 503 344 6711 Call today for a free consult and Injury Prevention Screen. #movebetter #liftbetter #livebetter @milwaukiespine at Portland, Oregon

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@ironclubathletics

Ended up changing up the traditional Max Effort TGU day on #KettleBellStrongman today. Decided to go with a 10 minute alternating set of these banded TGUs I've seen @leviarsl do before. - Knocked these on continuously for 10 minutes with a 32kg and a band anchored of a big ass dumbbell and some more bells cause, well, I didn't know how this was gonna go. They were actually rad for a max effort strength endurance piece and I'll be dropping them into my training from time to time now for sure. #SlangIron #CrossfitKettlebell #TeamUncommon #IronClub #TrainUncommon #LiveForward Shorts by my guys: @theuncommonbreed

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@aly_moe

Had some open gym time today. Worked on my deadlifts and squats, then re-did a workout from a few months ago and smoked my time. Obviously my squat was a fail, trying to go for a personal best but can't win them all. Thanks @aroncavette for teaching me how to bail with the bar before ever letting me put weight on, clearly you know best coach! But I am gonna toot my horn about deadlifting some serious iron. 115 # at Lane 5 CrossFit

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@crossfitkettlebell

The @crossfitkettlebell Specialty Course is rolling into Vegas September 9th. Get signed up today to attend our updated one day course at @cf_maxeffort packed with new lifts, progressions and a full day of lifting KettleBells and slanging Iron with the crew. #SlangIron #CrossFitKettlebell #CrossFit #CrossFitTraining #Kettlebelltraining @ironclubathletics @crossfittraining @crossfit

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@weightlifting_doc

Push yourself just a little out of your comfort zone today! With athletics, academics, emotions, career, etc. In any way that you can expand yourself for the benefit of your tomorrow! #wakeuppdx #slangiron #failforward at Portland, Oregon

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@chadabnerifbbpro

As real as it gets. #Repost @richfroning ・・・ First of all thank you to all those who volunteered their time and worked long hours to make the CrossFit Games possible. Thank you to the best fans in all of sports for being with us all weekend and pushing us along. Congratulations to all competitors in all categories who competed, it's an honor to compete along side you! Congratulations especially to Wasatch CrossFit (@adrianconway_ @builtfjordtough @spjut2 @tensparkles @mandi_janowitz @hungryfitness) for winning the Affiliate Cup, you guys are all true champions and it was great to compete against you guys and get to know you better all weekend. Proud of my team and the effort they put in, definitely not the outcome we wanted but it wasn't because they didn't put in the work or push hard enough. Thank you to our amazing CrossFit Mayhem family and my family for always being there to support us. Thank you to my beautiful wife @hillaryfroning for always being there to support me and pick up my slack in the months leading up to competing. Thanks to @roguefitness who makes the best equipment in the world and their crew who works tirelessly to make the Games a success, to @reebok for making the best shoes and apparel, for @advocare for the best supplements on the market, for @rehband and @realtreeoutdoors for the support to allow me to do what I love. And... For those saying I am a poor sport for not smiling on the podium, I will not apologize for who I am. I'm a competitor to my core, I do not like to lose, and I do not hide my emotions well. There's one thing you can be sure of, we'll be ready next year. 📷 @flsportsguy

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@weightlifting_doc

If you are looking for your next book that will grow your ability pick up Tribal Alchemy. A wonderful find when searching 'Tribal' in honor of Earth day and Bio-Dome. It goes through ways to utilize your team or tribe to be the most creative and effective. Even when you clash from time to time. Pick it up and become a better team member and better facilitator of growth and creativity! #tribalalchemy #davefleming #growthofyourself #creativitywillexpandyou at University of Western States

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@ironclubathletics

Well what did you do this weekend? I found out @mattbrenton loves taking pictures of me curled up on the floor after workouts, that @adriannakara has guns that look better then me and @jfiler18 after rolling and that nothing makes me happier then getting selfies of @jeffmartone. #BecauseSunday #BJJisLikeYogaWithChoking #ButSeriouslyAJsArms #AndThenTheresJeffBeingJeff #SlangIron #TeamUncommon #CrossfitKettlebell #IronClub #LiveForward

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@crossfitkettlebell

#SilverBack siting... Be sure to catch Jeff in the demo area at the Games today as he shows off his original hybrid style of KettleBell lifting. #SlangIron #CrossFitKettlebell #TeamMartone #CrossFit #CrossFitTraining #kettlebelltraining

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@ironclubathletics

Took an old workout from @astrain1984 and dialed it up to weapons grade. Adrian listen, we had to go 300 #s on the yoke cause our yokes weigh 200 #s. And the thing is @adriannakara was doing it with Matty and myself. So if she was overhead yoking 200 #s we had to go higher. - The wallball addition was just a poor life choice and some #SelfHatingBullshit. Thanks for that one buddy, see you at PipeHitters. #SlangIron #CrossfitKettlebell #TeamUncommon #IronClub #RedTiger #TrainUncommon #kettlebellstrongman #LiveForward @mattbrenton

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@crossfitkettlebell

Ladies and Gentlemen thee @jeffmartone has arrived in Madison and will be giving demos and answering questions this weekend at the Games, don't miss your chance to meet the illusive #SilverBack in person. #BecauseMartone #CrossFitKettleBell #SlangIron #CrossFit #CrossFitTraining

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@reallifefitbykate

Another #kettlebellstrongman Friday sweat session/gut check in the books. # And I'm making good on my promise to grit up, use the 16s, and let the 12s 'gather some dust' @jeanironmonk 😉💪 # It wasn't easy, but it was totally doable. Feeling proud of this week's gains and accomplishments! # Now it's time for a burger, a big salad and a good sleep 😊 #alwaysstriveforbetter #thisis40something

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@weightlifting_doc

The effects of TBI are felt at every level of athletics and felt by those closest to the athlete. There are ways to prevent reduce and heal these injuries with proper guidelines, treatment, and monitoring. #Repost @samjohnsonpdx (@get_repost) ・・・ Flashback to my favorite football player playing in his freshman year at Notre Dame. My younger brother Ethan was a naturally gifted athlete with tons of talent and strength. As a two year old he ripped a door off its hinges playing around. From that day on, he was a force and nothing to mess with. Unfortunately his violent ability on the field led to multiple head injuries. Concussions over the 9 years he played football still affect him today - The sneaky aftermath of football comes around unannounced. It shows up in memory loss, headaches, unexplained sadness, and confusion. There is a lot of research still to be done on the matter of CTE. But there's no doubt that even the strongest, toughest, and most talented athletes can be affected for life. The time playing and the injuries sustained can last a lifetime. Something to think about for parents and kids coming up who might love the game but not enough to sacrifice their future comfort. #flashbackfriday #football #notredame #cte #concussion at StrengthFarm Performance

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@crossfitkettlebell

Finally... The SILVERBACK... Has come BACK... To the GAMES!!! (Well once he arrives) #Repost @ironclubathletics ・・・ Flashback to rollin around with my guy @jeffmartone. My upcoming seminar schedule has me teaching 8 course in the next 2 1/2 months so making it out to the Games with my boy was a no fly Zone this year. - But Jeff will be in attendance dropping knowledge and Slangin Iron in Madison once he finishes his road trip to the Games. He's promised to actually use his phone so I can keep you all up to date on what the silverback is getting into over on the @crossfitkettlebell page. Be sure to check out Jeff's shenanigans on CFKB. The ol' man alone at the Games, I mean what's the worst that can happen? #ImGonnaGetaRibShotForTheOlManComment #SlangIron #BecauseMartone #CrossfitKettlebell #TeamMartone #LifeWithJeff #TheSilverBack #CrossFit #CrossFitTraining

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@ironclubathletics

Flashback to rollin around with my guy @jeffmartone. My upcoming seminar schedule has me teaching 8 course in the next 2 1/2 months so making it out to the Games with my boy was a no fly Zone this year. - But Jeff will be in attendance dropping knowledge and Slangin Iron in Madison once he finishes his road trip to the Games. He's promised to actually use his phone so I can keep you all up to date on what the silverback is getting into over on the @crossfitkettlebell page. Be sure to check out Jeff's shenanigans on CFKB. The ol' man alone at the Games, I mean what's the worst that can happen? #ImGonnaGetaRibShotForTheOlManComment #SlangIron #BecauseMartone #CrossfitKettlebell #TeamMartone #LifeWithJeff #TheSilverBack #CrossFit #CrossFitTraining

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@weightlifting_doc

Commuting made easy! Take your time when you cannot perform other tasks safely and use it as a learning opportunity! Also, when you whack your head and need some care, no longer sitting in a dark room for days on end. Get out into nature and interact with people. More and more research is supporting movement based therapy for neurological injury! Unfortunately, I have zero links so if you do please add, tag, or share! #movementtherapy #movebetter #liftbetter #livebetter at University of Western States

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@ironclubathletics

Well nothing really sexy about this just a bunch of solid work. Hit a double drop and go snatch at 225 yesterday in 4 jumps starting at 95 #s so I'm gonna stop saying post injury snatch and just keep training that bad boy. - Then I did an awful "7&7s" DxKB TGU series followed by this. Which is 20 sandbag Clean to TGU returns at 170 #s in 20 seconds.... This was just a grind so conditioning was "fun" after this. #SlangIron #PoundSand #CrossFitKettlebell #TeamUncommon #KettlebellStrongMan #IronClub #TrainUncommon #LiveForward

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@crossfitkettlebell

How many of you out there have run through a cycle of our Double KettleBell Linear Progression or heard about it? You can learn more about this progression and the double bell lifts to use with it at one of our upcoming courses. - #Repost @crossfitcassel ・・・ Freitag 28072017 | #DoubleKBLP 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. #SlangIron #CrossFitKettlebell #CrossFit #CrossFitTraining #Kettlebelltraining @crossfit @crossfittraining

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@ironclubathletics

Canada here we come #Repost @crossfitkettlebell ・・・ The newly updated One Day Specialty KettleBell course is coming to Canada. - Lead instructor and Chief of programming @ironclubathletics will be in attendance for the courses Canadian debut at @crossfitnewwest. - Our schedule has recently updated with courses all over the continental US as well international dates including multiple European locations, Asia and @jeffmartone making a trip to teach the new course in Brazil as well. We'll keep you updated on upcoming courses and new material on this page but don't miss the chance to get signed up when we hit your area to learn it all first hand. #SlangIron #CrossFitKettlebell #CrossFit #CrossFitTraining #kettlebelltraining @crossfit @crossfittraining

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@crossfitkettlebell

The newly updated One Day Specialty KettleBell course is coming to Canada. - Lead instructor and Chief of programming @ironclubathletics will be in attendance for the courses Canadian debut at @crossfitnewwest. - Our schedule has recently updated with courses all over the continental US as well international dates including multiple European locations, Asia and @jeffmartone making a trip to teach the new course in Brazil as well. We'll keep you updated on upcoming courses and new material on this page but don't miss the chance to get signed up when we hit your area to learn it all first hand. #SlangIron #CrossFitKettlebell #CrossFit #CrossFitTraining #kettlebelltraining @crossfit @crossfittraining

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@weightlifting_doc

Pursuing failure. Realizing science is the pursuit of knowledge through failure. Challenging your hypothesis. Failure is what you want. Success is a pleasant outcome however failure is what you really want because you gave your maximal effort and you were found wanting. That means you absolutely gave your all! When you succeed first time means you have more in the tank. Failure moves you forward! Success shows you where you are! #nothingfortheswimback #failforward #goku #vegeta at Milwaukie, Oregon

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@cougarcrossfit

@crossfittraining - Via @crossfitkettlebell ... KettleBells: For more than just logos - @adriannakara demoing 53 # Full corkscrew snatches. Don't just leave your bells sitting in the corner and they can be used for more than just swings. If you're looking to learn what else you can do with your Bells check out our new one day seminar. ... #SlangIron #CrossFitKettlebell #CrossFit #CrossFitTraining #kettebelltraining @crossfit @crossfitaffiliates at Los Angeles Airport Marriott

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@ironclubathletics

Well, when I was asked to toss down a unique bodyweight challenge during my filming for my @codyapp Dumbbell series I couldn't help but bust out the Russian Capoeira skills. This one's hard but pretty fun, give it a try and see what your time is. - #SlangIron #CodyApp #GetTraining video by my guy: @mikefolden

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@ironclubathletics

Was pretty pumped to hit this overhead squat TGU pr after snatching last Monday. - This is 124 #s on my left side. Which is a pr for this lift on this arm. Even better was I hit this on my Right arm as well. That's a pr too and not just post injury. I got this bell size after I got hurt so hadn't ever had a chance at it for the overhead squat style of getup til I went for it last week. - Weights went R/L @ 53, 62, 70, 88, 106 and finally 124 on both sides. Pretty happy with the benefits I've seen with the addition of the KettleBell StrongMan program to my training. Week 6 of that just posted up if your on that week have fun thats a rough 3 days of training. #SlangIron #TeamUncommon #IronClub #kettlebellstrongman #CrossFitKettlebell #TrainingUncommon #LiveForward

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@weightlifting_doc

Doing some "Cannonball carries" here for some grip strength and balance! If you're having some medial elbow pain or wrist flexor pain this may help! Stay tuned for more from @milwaukiespine #cannonballrun #gripstrength at StrengthFarm Performance

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@andi_kummer

Today was rough. Halfway trough the #10000swingchallenge . Thx @_matt_mosby_ for joining me, that helped a ton! #redbeardic #crossfit #crossfitwen #icstrong #crossfitkettlebell #slangiron #swangs #ironclub #outdoortraining #ouch

3
@ironclubathletics

Final complex on yesterday's KB Ladder. I was feeling pretty rough coming into this one, and then the complexes on the ladder treated me tough, all the lifting was more then enough (Isn't that the dumbest shit you've ever read, couldnt help myself). Did the following. - A) Complex Ladder - 2 x 5 DxKB Snatch @ 70 #s Rest 90 seconds 2 x 5 DxKB Snatch + 2 x Full Clean Thrusters @ 62 #s Rest 90 seconds 2 x 5 DxKB Snatch + 2 x Full Clean Thrusters + 1 x Snatch @ 62 #s Rest 90 seconds 2 x 2 DxKB Snatch + 2 x Full Clean Thrusters + 1 x Snatch + 2 x CorkScrew Squats (1r/1l) @ 62 #s - All Aspects of the Ladder are to be perform Unbroken, Dropping the Bells or Resting the bells on top of the Shoulders terminates the set *Rest 45 seconds Between your 2X Efforts and 90 seconds Before adding the next Movement to your Ladder #IcanRyhmeIdoItallTheTime #GoDownBayTheBayEatSomeHay #IjustMay #ManIhopeYouveSeenHappyGilmore #SlangIron #TeamUncommon #IronClub #CrossFitKettlebell #kettlebellstrongman #LiveForward

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@weightlifting_doc

Throw up Thrusday! As in throw up some weight! Over 18 months ago when I hit my first ever 400 # CJ. I was very proud and pumped as was my coach! Since then I've hit 400+ 2 other times. Once in training and another time during the #crossfit #liftoff This is a performance I will repeat and progress even further past! Training has a fluid dynamic and will have peaks and troughs! Just need to really learn to surf! #cannotcontroltheseabutyoucanlearntosurf #nothingfortheswimback at Armor Athletics / CrossFit South Tacoma

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@weightlifting_doc

Time is a human construct. Time is flexible. Time is moldable. Time is yours to control. When you run out of time on activities you love and enjoy doing, it might be because you pissed away your time on exercises that served no purpose toward your goals. In my doctor scribbles and attempts at art I wrote "Priorities mold time to what is needed". So what are your priorities? You need to delete some events from your calender. Set deadlines on social events. If it is your priority now, something else can go or be postponed. #todayisagiftthatiswhywecallitthepresent #timelord #timeturner at University of Western States

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@weightlifting_doc

Grit is a skill. Long term passion and persistence. Passion is not just bestowed upon you either. It is fostered, grown, and fed. You cannot simply follow you passion. You have to work at your passion and build it on your own! #growthofyourself #passionatepursuit at Flex Chiropractic + Movement Lab

1
@weightlifting_doc

Use of a squat rack or a door jam to perform the 'metronome' scapular coordination exercise. To help with upper back strength and shoulder mobility! #shoulders #frontrack movment is called the Gene Kelly or the metronome due to popular demand. at Milwaukie/Main Street MAX Station

3
@ironclubathletics

Picked up another post injury PR on my snatch yesterday. Wanted to hit this last week on my birthday but didn't get a chance. - Gathered up all the fractional plates and hit this 233 #er. Still a bit under my max but pretty sure this is a non lifting shoe Max too, which kinda means f #@k-Ola but hey count it. #AJliftsInSkaterShoes #SlangIron #TeamUncommon #CrossFitKettlebell #IronClub #TrainUncommon #LiveForward

7
@weightlifting_doc

Last round doing TGU from the rack position. Anything that makes it feel like I'm training in 10x gravity to express the Saiyan gene in me! #vikingstrength #turksaremean @ironclubathletics gives the most fun when it comes to iron work! at Portland, Oregon

2
@weightlifting_doc

The grass is always greener unless you're grateful for the days that suck the life from you! I am not saying that it's all supposed to he happy go lucky. What I am saying is the suck is what makes you better! Hopefully all the students give 30 minutes to give this a listen! #embracethesuck #grateful at University of Western States

3
@weightlifting_doc

Demonstrating the 'Elephant rack' here. Stumbled upon this when I was starting to lose my front rack while performing rack marches. Biggest risk here is the thunderclap of your head between the bells! That advice to not crush your head is from @ironclubathletics the hardest working man of iron I know! Stay tuned for more performance based support! Always fun to remember the sugar bowl incident while training to be better! #footstepsfalco #shanefalco #sugarbowl at Melbourne, Victoria, Australia

2
@weightlifting_doc

Getting back into the swing of the competition lifts here! 130 kg while in the @vulkanweightlifting Training hall! Stay tuned for more from @milwaukiespine and performance based support! at Sydney, Australia

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@ironclubathletics

Well didn't get a chance to toss down my birthday workout yesterday so I did it today. Don't worry the pukefest my brother makes me do is still coming. But today was the following. . 33 H2H Snatches 1/4 BW (53) . 33 SandBag TGUs 1/2 BW (100) . 33 Full Cleans 3/4 BW (145) . 33 BW DxKB Swings (2x97) . These were all slightly if not more then slightly over the prescribed weight but it was a lot fun even if I feel like I got hit by a truck. . #SlangIron #TeamUncommon #IronClub #TrainUncommon #LiveForward

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@weightlifting_doc

"Bully Wooly" modified from @adriannakara recent post and of course from the Pandora's box that is the birthday boys mind of @ironclubathletics Kettlebell bench clean x8 Kettlebell deads x12 More performance from @msathletics and remember to chase the wind! at Portland, Oregon

2
@clint_cfpen

Thanks for the idea @ironclubathletics - the Jefferson Swings were the perfect finishing touch to today's training session! @crossfit_penance #crossfit #cfpenance #staydriven #keepmovingforward #slangiron at CrossFit Penance - Do Work Training Systems

3
@ironclubathletics

Final complex on today's KB Ladder, this was part of the day's Power/Endurance training for our KettleBell StrongMan program. Hit the 80 #ers to start and dropped down to 70 #s for the rest of the series.This is pretty big for me cause my 53 # Double Snatches have been pretty shaky since my accident, so today was awesome. Did the following. - A) Complex Ladder - 2 x 2 DxKB Snatch Rest 90 seconds 2 x 2 DxKB Snatch + 4 DxKB Diggers (2R/2L) Rest 90 seconds 2 x 2 DxKB Snatch + 4 DxKB Diggers (2R/2L) + 1 DxKB Full Clean Rest 90 seconds 2 x 2 DxKB Snatch + 4 DxKB Diggers (2R/2L) + 1 DxKB Full Clean + 2 DxKB Long Cycles - *All Aspects of the Ladder are to be perform Unbroken, Dropping the Bells or Resting the bells on top of the Shoulders terminates the set *Rest 1 Minute Between your 2X Efforts and 90 seconds Before adding the next Movement to your Ladder #SlangIron #TeamUncommon #IronClub #CrossFitKettlebell #kettebelltraining #kettlebellstrongman #LiveForward

4
@phenixorion

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

7
@weightlifting_doc

Moving the lifts once again after some time away. I'm excited to get them back in after some corrections to my own motion to give me more control and ability with the competition lifts. More from @msathletics coming soon! at Portland, Oregon

1
@thebuffestnerd

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

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@crossfitkettlebell

Time to start Training. Get out there and Get at It. #SlangIron #CrossFitKettlebell #kettlebelltraining #CrossFit #CrossFitTraining @stonecoldshoggoth

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@ironclubathletics

Took some time out from programming to fine tune something I've been knocking around in my head for our KettleBell StrongMan program. - I'm just calling this a "Jefferson Swing" because I got the idea from when I was going though my Jefferson deadlift phase. - It's a great lift for really loading up the front leg when taking the swing from this modified Jefferson stance. I usually go thumbs back on my single arm work to increase the torso drop and demand on the p-chain but that isn't even called for in this lift. The hinge from this style swing loads up plenty. I have a feeling this will be showing up quite a bit in the new program. #SlangIron #TeamUncommon #IronClub #kettebelltraining #kettebelltraining #TrainUncommon #LiveForward

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@weightlifting_doc

Practice your motions to become more proficient at all of them! Squat jerk for mobility. Split jerk for diversity! #anoldoldwoodenship Be sure you vary your methods! Stay tuned for more from @msathletics and @milwaukiespine at Vulkan Weightlifting

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@ironclubathletics

I'll call this the "Broken Guy" complex. I saw my dude @rhinostrength do this with a Bent Press and Press each side, so way cooler. - Seeing that I've been neglecting my heavy pressing while healing and not Bent pressing at all on my right side I just came up with some shenanigans with the 106 # bell to try and stay in the game. - I hit this and missed it multiple times... This was finally the one I felt was the cleanest as you can see as I turn to my hypeman @mattbrenton for approval. #SlangIron #CrossFitKettlebell #TeamUncommon #IronClub #kettebelltraining #TrainUncommon #LiveForward

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@phenixorion

Drop in at @firstcitycrossfit this morning. Thanks Coach Frank, see y'all again tomorrow. Hit KBSM week 3 power/endurance #2 today: 1) 3 x Sets of the following 6 x Windmill to Anyhow Pickup (3r/3l) 1 x Weighted Pushup + 30 Second Weighted Plank *Rest 90-120 minimum Between Rounds *Use same weight on Plank as Pushup *Build to a maximal 3 set effort hitting at least 3-5 volume buidling sets leading up this based on avaible bell weight 2) 2 x Sets of the following (1x each of the below sets) 1st Set 10 x Kneeling Snatches (R) Max Set Kroc Row (R) Goal pick a weight to try and get 20 Reps with 10 x Kneeling Snatches (L) Max Set Kroc Row (L) Goal pick a weight to try and get 20 Reps with 2nd Set 10 x Kneeling Snatches (R) Max Set Kroc Row (R) Goal pick a weight to try and get 40 Reps with 10 x Kneeling Snatches (L) Max Set Kroc Row (L) Goal pick a weight to try and get 40 Reps with *Rest as needed 3) Death by 10 Meter SandBag Carry With a continuously running clock perform 1 Carry (10 meters) the first minute, 2 Carries (10 meters) the second minute, 3 Carries the third minute, and so on, continuing to add 1 Carry each minute until you cannot complete the required number of 10 meter Carries in the given minute. - subbed 2x 45 # plates for sandbags. at First City CrossFit

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@andi_kummer

Slowly working my way back to some iron after my injury. Sweaty early morning. Every 2 minutes for 10 rounds: 7 chainsaw Row right arm 7 press right arm 7 chainsaw Row left arm 7 press left arm 1 dragon flag That was exactly what I needed today. #slangiron #kettlebells #crossfit #crossfitkettlebell #ironclub #icstrong #redbeardic #vacation #workout #earlyriser #nowsomecoffee #sweaty

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@phenixorion

Dropped in at @crushfitnessnapavalley / Crossfit Napa Valley today, great place and people. Hit "The Iron 10" from @ironclubathletics Programming today. It was actually and nice reprieve from yesterday's 30 min EMOM. "The Iron 10" 10 Minute AMRAP 1 Power Clean (done @ 145) 1 DxKB Floor Press (44 #) 1 DxKB Swing 1 DxKB Clean *Add 1 more rep to the KB series each new round *The Power clean always remains at 1 Rep Conditioning: 50 Shoulder Touches 50 Situps 40 Shoulder Touches 40 Situps 30 Shoulder Touches 30 Situps 20 Shoulder Touches 20 Situps 10 Shoulder Touches 10 Situps *These are performed with you in a plank.

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@weightlifting_doc

When the sand bags aren't heavy enough modify your Turkish get up by not extending at the elbow. Still working the complex changing of planes and core stabilty. Stay tuned for more from @msathletics and of course join @ironclubathletics and myself @crossfit503 this Saturday from 9 am-1pm for the Agoge strength seminar. Check out the event Brite link in my profile! at Milwaukie, Oregon

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@crossfitkettlebell

Chief of programming @ironclubathletics with a little twist on a classic lift. #Repost @ironclubathletics ・・・ Short timed a workout tonight. Thing I love about KettleBells is it's pretty hard to get board with them. Did these mid switch Dead Snatches today with my workout and they were rough. Solid lift for getting that upper and lower back going. The rest was just breath and don't think. - 15 Minute AMRAP 10 Alt. Dead Fancy Snatches 2 Burpees over the bag 12 foot carry 2 Burpees over the bag 12 foot carry - Add 12 additional feet to the carry each new round #SlangIron #CrossFitKettlebell #TeamUncommon #CrossFit #CrossFitTraining @crossfittraining

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@ironclubathletics

To take a line from my guy @thaquashman. "I CrossFitted today..." - I did a whole bunch of weightlifting fast, and simple and advancish gymnastics. Not as fast as I use to do them and still cant do a lot of movements as I recover but it felt good to get after it. #SlangIron #TeamUncommon #CrossFitKettlebell #IronClub #TrainUncommon #LiveForward

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@weightlifting_doc

Already posted this recently however if you want a big serving of humble pie then you want some sandbag TGU's in your life. However, give the previous core stability post a go from @bounceback_bros a roll! Stay tuned for more from @msathletics And Milwaukie Spine and Sport. at University of Western States

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@thebuffestnerd

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

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@ironclubathletics

I do like brawling it out doing longer getups but don't worry I'm not becoming a 1 trick pony. Just short on time today and only had a chance to get my heavy TGU work in. - This series was suppose to go coast to coast right/left unbroken but I missed after the right side transition cause I lost focus. So redid the left, still managed a bit of a helicopter catch with this 124 # bell but I'll take it with how busy today was. #TimeForSomeBeersWithTheHounds #SlangIron #TeamUncommon #CrossfitKettleBell #IronClub #kettebelltraining #LiveForward

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@chadabnerifbbpro

I had an absolute blast at the @aerobiccapacity course this weekend at @thecrossfitmayhem. Coach Hinshaw is the most passionate person I've ever met. I stayed on the edge of my seat the entire time anxious for the next word and trying to soak up as much of his wealth of knowledge as possible. Blessed to be able to have the opportunity. Huge thanks to everyone involved @hinshaw363 @heidi_mclean as well as @yrclark1 and @crossfitsarge at Crossfit Mayhem for making everything about the experience so amazing. . . #ifbb #crossfit #train #fitness #gym #workout #focusedaf #motivation #inspiration #instagramfitness #inspired #athlete #gymastics #motivated #crossfitlife #hiit #honoryourdays #blessed #cardio #bodybuilding #npc #magnifythegood #grace #eyesupriseup #abfitclub #slangiron #fitAF #aerobiccapacity at CrossFit Mayhem

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@weightlifting_doc

I'm a big fan of uni-lateral work. It makes the other side work harder to maintain stability and you can do twice as much volume! Taking a page out of the @crossfitkettlebell handbook and slanging 80 # for some scoop cleans! Stay tuned for more from @msathletics and Milwaukie Spine and Sport. at Dr. David Stuart Rief DC

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@weightlifting_doc

Due to a smaller build up for planning of this seminar we are dropping the time from 8 hrs to a rapid and efficient 4 hours going over the same power and performance instruction of the Olympic lifts and Kettlebells to get you stronger and more mobile! Check the event Brite link in my bio for more information! Your instructors will be myself and @ironclubathletics lead programmer for Northwest Strength and Performance; lead instructor for Crossfit Kettlebell and Earl of the Iron Born! at Portland, Oregon

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@phenixorion

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

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@weightlifting_doc

Those looking to become better with the bell! Sign up on the event Brite link in my profile. This course will go over the Olympic lifts and many different kettlebell moments. July 15th 8-4pm! at Portland, Oregon

2
@weightlifting_doc

Time to get stronger. Time for Bag TGU...want to learn how? Check out @ironclubathletics he's the coach with the plan to get you slanging iron and he'll be instructing this great movement next Saturday @crossfit503 during the Agoge strength seminar! Stay tuned for more from him and @msathletics while we all continue to get you more resistant to mediocrity! at University of Western States

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