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@kellyrtoal

Not the best video or jerk recovery, but pretty pumped to be moving some weight again! My ankle is feeling pretty good and I was honestly surprised to hit this as easily as I did (hence the recovery πŸ˜‚). Ready to get back after it. Love my Saturday crew and cheerleaders πŸ€—πŸ’ͺπŸ»β€’ β€’ β€’ β€’ #northweststrengthandperformance #ironborn #whydotheycallmemom #illneverknow #momstrong #cheerleaders #crossfit #jerks #whoneedstheirleftleganyways #whatinjuries at Northwest Strength and Performance

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@thebuffestnerd

This week on #PowerOrNah # Today was great for many reasons, but specific to training here's a few: # 1. I finished this complex of 1 Power Snatch, 2 Overhead Squats, and 1 Hang Snatch at 195...5lbs under my PR from last week. # 2. I think I'm getting stronger... πŸ˜¬πŸ˜… # 3. This session was done after what could be called a "ketogenic intermittent fast". What the hell is that? Well, it's like intermittent fasting(example: fasting for 16 hours a day, and training and eating all in an 8 hour window but this needs to be done in the same time bracket each day for the chosen duration)...except in this case I take in smaller doses doses of fats (for energy and fuel (like the bulletproof coffee from earlier)) and intake the rest of my nutrients later in the day, in a smaller feeding window, 4 hours in this case. IF has been heavily researched and is effective in the right situations. Keto IF isn't heavily researched, but I have faith in Dom D'Agostino, one of the leading researches on Keto who I learned this from. # 4. I feel fucking amazing today. # 5. The second video here you'll see "hesitation squats" (not recommended unless you're a seasoned lifter). This set specifically was done with a 5 second descent, and a 3 second pause. I tried to count "Zach seconds" which are longer than the average. I was able to go heavier than I anticipated, and finished at my body weight of 185. # 6. That depth tho... # Bless up. πŸ™πŸ½ #IronClub #NorthwestStrengthAndPerformance #FuckCancer #CouldntStopMeEvenIfYouWanted #ketogenic #keto #ketoathlete #ketogenicathlete #ketocrossfitter at Northwest Strength and Performance

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@deswasralph

G did the noon workout with us today 😝πŸ’ͺ🏼 #threegenerationsstrong #hediditinhiscrocs #northweststrengthandperformance at Northwest Strength and Performance

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@emilyjonesskibum

It's about how strong you are! These kicked my butt! I need to work on them. Heavy D Ball ground to over shoulder! Thanks for the photos @k15mathena 😘❀️ #northweststrengthandperformance #pipehittersclassic2017 #crossfitwenatchee #crossfit #crossfitcompetition #seattle

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@nwstrengthandperformance

Congratulations to our podium finishers! But of course a great job to all athletes, volunteers, families and friends of athletes or those who came to support in general. THANK YOU ALL SO MUCH! You're all amazing. See you next year. :) #PipehittersClassic2017 #NorthwestStrengthAndPerformance #Seattle #CrossFit #SODO #ironClub #IronClubAthletics at Northwest Strength and Performance

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@thebuffestnerd

Squat TGU's! I fucking love this Kettlebell Strongman program. Week 9 started today with this. Build to a max effort on each side. Nailed 97lbs on my right, but missed it on my left. Though I did get 88lb on that side. If you want to get strong as hell, in every imaginable position I seriously recommend checking out my mentor @ironclubathletics. #kettlebellstrongman #northweststrengthandperformance #kettlebelltraining #fuckcancer #IronClub #ironclubathletics at Northwest Strength and Performance

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@nwstrengthandperformance

Squats going uuuupppp on a Monday! Rod taking 225 for 15! (14 shown). #IronClub #NorthwestStrengthAndPerformance #seattle #sodo #SquatsAreBae at Northwest Strength and Performance

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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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@thebuffestnerd

Short and sweet today. Worked up to a 2RM in the front squat. First heavy barbell front squats since February :) finished at 295 got a little ugly on the second rep but looked way better than it felt! I've been wanting to do these for awhile and I'm pretty happy with them. Big changes coming for me soon...life is taking me down a new and exciting path. #fuckcancer #roadtorecovery #northweststrengthandperformance at Northwest Strength and Performance

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@nwstrengthandperformance

12pm class getting in their conditioning for today. Rowing with burpees over the machine are on the agenda...don't worry the pistol squats will keep you out of your comfort zone for the day. #crossfit #northweststrengthandperformance #seattle #sodo #seattlecrossfit at Northwest Strength and Performance

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@nwstrengthandperformance

Very happy to see our athlete @kellyrtoal back to squatting (and with excellent balance!) #nailedit #northweststrengthandperformance #ironclub at Northwest Strength and Performance

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@nwstrengthandperformance

On Fridays we deadlift! Eric started his weekend off right with an easy 475 for 3 reps! What are you aiming for today?! #northweststrengthandperformance #ironclub #crossfit #seattle #sodo at Northwest Strength and Performance

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@thebuffestnerd

Fuck it felt amazing to get back to training today. It wasn't programmed but I NEEDED to squat heavish today and my body did not disappoint. Worked up in doubles to 310. The heaviest I've squatted since February! Main lifts for Kettlebell Strongman today: 1. Build to a heavy effort on the following series going R/L 1 x Snatch, 1 x Top Down TGU + Return to standing. Finished with 70lb which got a little ugly on the left side. B) Build to a max SandBag TGU for the day...finished with 120lb on both sides. The 150lb ball didn't go very far πŸ˜… #northweststrengthandperformance #kettlebellstrongman #kettlebell #CrossfitKettlebell #fuckcancer #roadtorecovery at Northwest Strength and Performance

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@seahipchick

Traveling and not working out at regular intervals made this workout even harder. If you know me, you know I hate to run, but I ran for all three rounds! #northweststrengthandperformance #crossfit #WOD #haterunning

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@thebuffestnerd

6 weeks into the Kettlebell Strongman program and I've finally been cleared for yoke walks. These are actually the first time I've ever done these. I was to build up to a 50ft max to be completed in 20 seconds. Finished at 400lbs. Had I not fucked up my turn-around I say I would have made it. No excuses though, just get stronger and faster. It's been a rough week and I feel like shit, but training is one of the only things that makes me feel better. Currently weighing about 180 after throwing up far too much the past two days. #kettlebellstrongman #CrossfitKettlebell #northweststrengthandperformance #fuckcancer at Northwest Strength and Performance

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@nwstrengthandperformance

Heavy 10 foot wall-balls are on the menu today. Are you up for the challenge? #northweststrengthandperformance #crossfit @crossfit at Northwest Strength and Performance

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@thebuffestnerd

Today I did barbell squats for the first time since April. Worked up in sets of 5 to 215 and felt great. Yesterday I did regular deadlifts for the first time since then as well. It's getting harder to gage how my body feels day-to-day but I know my mind is stronger than ever. Cancer wants to stop me, but I've got bigger plans... β€œHe who has a why to live for can bear almost any how.” #fuckcancer #northweststrengthandperformance at Northwest Strength and Performance

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@nwstrengthandperformance

@notorious_gib5 turning heads at open gym with his Poor Man's Yoke setup πŸ’ͺπŸ½πŸ‹πŸ™ƒ at Northwest Strength and Performance

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@thebuffestnerd

Rusty. The only way to describe my first clean and jerk session since...February. But I worked up to an ugly 225 so I'm pretty happy. I'm much stronger now, I just need to refine everything in the upcoming weeks in hopes of competing this fall. My PR is 245...that will fall very soon. #fuckcancer #northweststrengthandperformance at Northwest Strength and Performance

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@fatboytobeast

Believe it or not this is a huge improvement for me! Throwing around 350 lbs isn't easy but I'm putting in the work! #northweststrengthandperformance #crossfit #mytherapy #mycoachrocks #fatboytobeast #gymlife #sleddog #weightlossjourney #workoutmotivation #workout #strengthasmedicine at Northwest Strength and Performance

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@nwstrengthandperformance

Double-tap to wish our Head Coach Zach a happy birthday!! Who else do you know that can flawlessly keep babies happy and coach a class...at the exact same time?! Happy birthday Zach! #northweststrengthandperformance #coachingandbabies @crossfit @crossfitcommunity at Seattle, Washington

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@ironclubathletics

Our boy @thebuffestnerd has taken up the mantel of NWSPs IG manager (bout time I know). - Go on over and follow our gyms page to up keep with everything our communities up to from training, out of gym activities and all the tricked out programming that makes us traditional untraditional. #NorthwestStrengthAndPerformance #OldCountryCrossFit #Repost @nwstrengthandperformance ・・・ Our head coaches finishing off their Kettlebell Strongman program for today with 400m leisurely walks up and down the alley! #SODOlife #NorthwestStrengthAndPerformance #IronClub #TrainUncommon @crossfit @crossfitkettlebell @crossfitaffiliates @crossfitcommunity at Northwest Strength and Performance

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@nwstrengthandperformance

Our head coaches finishing off their Kettlebell Strongman program for today with 400m leisurely walks up and down the alley! #SODOlife #NorthwestStrengthAndPerformance #IronClub #TrainUncommon @crossfit @crossfitkettlebell @crossfitaffiliates @crossfitcommunity at Seattle, Washington

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@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

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@adriannakara

SO proud of this guy!!! @fatboytobeast is crushing push-ups and keeping his blood pressure in check like a boss πŸ’ͺ🏼πŸ’ͺ🏼 β€’ β€’ β€’ #StrongAF #IronSharpensIron #NorthwestStrengthAndPerformance @vetmantony at Northwest Strength and Performance

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@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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@thebuffestnerd

First of all I apologize for the awkward angle. The gym floor was rocking tonight. Secondly. Life is a lot like banded zercher squats...you can run from scary shit or you can check yourself and see what you're made up. #fuckcancer #northweststrengthandperformance #CrossfitKettlebell #kettlebellstrongman #zerchersquats #accomidatingresistance #westsideConjugate #westsidebarbell at Northwest Strength and Performance

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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. πŸ™ #CrossfitKettlebell #northweststrengthandperformance #nwsp #slangiron #kettlebellstrongman at Northwest Strength and Performance

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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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@thebuffestnerd

My biggest weakness post accident has been overhead stability. I've been so thankful to be surrounded by the most talented coaches (@ironclubathletics, @adriannakara) and a few doctors along with their staff. (@heavyweightspinestraight, @strengthasmedicine and his amazing wife, thank you to my favorite two massage therapists!) the progress I've seen from my body has blown my mind. Here's some snatch accessory work I was happy about. Though I fucked up the second rep of the Snatch Balance, which is the second movement of these two. I stopped higher than I should because I rushed the recovery...so I added an overhead squat to make me feel better. I'm also more aware now that my eyes are down in these squats. This is not ideal...but progress makes me happy enough. πŸ™ at Northwest Strength and Performance

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@thebuffestnerd

Here's a peek at yesterday's training. These are called windmill anyhow pick ups. During my recovery from the accident I've been doing the Kettlebell Strongman program courtesy of my mentor @ironclubathletics (link in his bio). If you're not scared to get strong in every, and I mean every single position. Check it out. If you're in our area definitely drop in and see what we're about. I'm not the greatest at these movements or any really, but I've learned that daily progress is much better than chasing perfection. I feel better, and stronger than ever even though I haven't done any barbell squats or deadlifts in over two months now. Challenge yourself my friends. You do not grow where you're comfortable. Don't be scared to get strong ;) #northweststrengthandperformance #nwsp #ironclub #slangiron #CrossfitKettlebell #kettlebellstrongman #kettlebell at Northwest Strength and Performance

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@thebuffestnerd

8 weeks ago while I was stopped on the highway I was rear ended by a lady doing 50. Unfortunately my spine and shoulder took most of the damage. Though I'll admit I suffered the most emotionally. But today I snatched my body weight. Can't complain. Life is good. #northweststrengthandperformance #nwsp @nwstrengthandperformance @northwestlift at Northwest Strength and Performance

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@phenixorion

I don't usually post pics or videos of my gym sessions, just usually food and booze...which leads to more time at the gym. Anyway, today was my first time doing "yoke walk". This was the return trip, it was not easy or fun...so I put more weight on after this and made one more round trip. Thanks to @mattbrenton and @ironclubathletics for coaching me up. #slangiron #nwsp #icfarmteam #ironclub #northweststrengthandperformance #206 #seattle #iwouldratherbepostingaboutpizza #yokewalk at Northwest Strength and Performance

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@astrain1984

Busy Saturday morning with the minis. Ran to the hardware store to get supplies then filled my new #rogue #strongmansandbag, built some paralettes (with Mabel's help), and finished with 30 sandbag over the shoulders. #shethoughtwewerebuildingahouse #homegym #ironborn #icnomad #crossfitrestart #northweststrengthandperformance #roguefitness

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@jeanironmonk

I thought I'd skip the bodyweight #sandbaggetup and go directly up to 100kg / 225 lbs. It was really ugly and life-threatening. But it's a PR. Didn't get it on the left side tough. ...so the adventure will continue next week! #100daysofgetups #staythecourse #TGU #sandbaggetups #Sandbag #turkishgetup #crossfit #crossfitkettlebell #crossfitansbach #crossfitcassel #Ansbach #Mittelfranken #frankenironclub #northweststrengthandperformance #liftandlive #Gewichtheben #weightlifting #TheIronMonk #thorspower #strength #trainingtofightthemountain at CrossFit Ansbach

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@teamlove24

All Monkeyed Out πŸ’ Today's Conditioning is inspired by @crossfitkettlebell : - Conditioning: 20 Pullups 30 Box Jumps 24/20 50 Weighted Walking Lunges 53/35 (25/r/25l) 30 Box Jumps 24/20 20 Pullups - @Regrann from @cam24athlete #regrann . The finest Kettlebell programming and Linear Progression by @crossfitkettlebellβœ” πŸ”΄βš«πŸ”΅ . . . 🏁@TeamLove24 is Fueled by @herbalife24 NSF Certified for Sports Nutrition 🏁 . . . #Grit #NFL #Raw #Cardio #Seattle #plyobox #echopark #slamballs #atlasball #kettlebell #kettlebells #XMFitness #StrongFirst #plyometrics #conditioning #bulgarianbag #WeightLifting #xtrememonkey #transformation #kettlebelltraining #CrossFitKettlebell #PowerYourJouney #HighOutputAthlete #MindsetOfGreatness #SeattlekettlebellClub #AchieveTheImpossible #WhatAreYouCapableOf #ProactiveSportsPerformance #NorthWestStrengthandPerformance at Post Alley - Seattle

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@kellyrtoal

Look familiar?? 3 years later and whole lot fitter. Injuries happen, but making the most of it! So, so, so glad to have the support of my friends, family, coaches and teammates to keep me motivated throughout this minor setback. See you back on the competition floor soon! #injuriessuck #northweststrengthandperformance #bootlife #ironbornathlete #crossfit #gomariners at Toronto Blue Jays vs Seattle Mariners

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@jeanironmonk

Week 12 of 12 Iron Club Linear Progession Final Test Set: 10 min Set with 70kg/155lbs Sandbag 5/5 Switch Side after 5 min Goal Rep scheme: 3 RPM 28 Reps total, 15 R, 13 L This was a great experience. The gains were worth the effort. Awesome way to build whole body strength with a big emphasis on your core stability. And a great way to kill time when you are waiting for something really important. Thanks @casselathlete for leading by example. Next: Sandbag Get Up @ bodyweight #100daysofgetups #finishwhatyoustarted #staythecourse #TGU #sandbaggetups #Sandbag #turkishgetup #crossfit #crossfitkettlebell #crossfitansbach #crossfitcassel #Ansbach #Mittelfranken #frankenironclub #northweststrengthandperformance #liftandlive #staythecourse #Gewichtheben #weightlifting #TheIronMonk #thorspower #strength #trainingtofightthemountain at CrossFit Ansbach

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