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Heater very much needed today. Soooooo cold ️ tasty little WOD from JST warmed me up though @murgsfit

@ruthwhr 12
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Not a bad start to Monday all on my lonesome... A.M EMOM x 30 45s 10m shuttle run 45s 18 cal row 45s 14 cal bike P.M heavy skwatts build to a heavy triple snatch then 3 T&G snatch at 90kg And a lovely metcon with dB thrusters and c2b ‍️ @jst_competeprogramming @livesore.uk @boxarmour @extremebeanco #justgetitdone #jstcompeteprogramming #jstathlete #jstmassive #livesoreuk #livesoreathlete #embracethepain #boxarmour #teamboxarmour #extremebean #getyourheadinthegame #crossfit #olympiclifting #liftheavy #consistency #progress #fitness #napalmnation

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Awesome prize stack from yesterday’s competition @m_squared_fitness . Loving the @lvlupapparelstore T-Shirt . With @extremebeanco in there and a tub of Beta-alanine from @blonyx I will be smashed off my nut for a while . ============================ 10% off @extremebeanco code peterw ============================ . . . . . . #crossfit #crossfitpendle #comp #msquared #fitness #extremebean #lvlup #blonyx #supplements #nocco #goodies #throwdown #fitness #journey #motivated #motivation #igers #me #monday #like #followme #me #follow

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Can't wait to be deep in that pain cave in just 12 days time. Looking forward to throwing down with some top athletes at TEC. : : : ••••• @ugdapparel Discount - DKUGDFF15 @rxd.ie - CFDEAN10 •••••

@cf_dean 2

Big shout to these savages taking first at @m_squared_fitness yesterday . Awesome comp put together by the team at M squared. Nothing better than seeing hard work come together, and getting to see you guys in the flesh drinking the good stuff . Got a comp we should be at? Tag ‘em #extremebean

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Such an awesome day yesterday competing at the brilliant @athletikabattleroyale with @lewisknightpt It was our 2nd Comp together and our 2nd win with 5 WODs & 5 wins. WOD 1 🥇 ‍️WOD 2 🥇 WOD 3 🥇 🤮WOD 4 🥇 ‍️FINAL The day was made even better by sharing the podium with @blaine_bw & @lee_dyment who followed us up bagging 2nd place, pushing us hard all day. Mega proud of these boys who have done nothing but graft these last few months and it’s paid off. Today it’s back to PTs & classes, recovery & reflection. Gotta focus on what was good, what was bad (don’t mention the Row-gate incident ) and begin prepping for @rainhilltrials in 1 month where I’ll sit in the Rocket Category and play with the big boys. Yesterday I was all fuelled up ️@extremebeanco @vitamynuk & @blonyx @active_stills #saxonfitness #primalconditioning #crossfit #cfuk #workout #extremebean #vitamynuk #fitness #wod #hwpo #instadaily #saxonbarbellclub #theathleteproject #saxonstrong #barbells #gymnastics #metcon #blonyx #lkfitness #saxonknights #athletikaseries #battleroyal #saxontakeover #winners #rainhilltrials #goals

First time squatting in a long time due to a back injury then the following confidence issues . Anyway back to it with a small 120kg . It's hard not to get disheartened with numbers like this considering what I was squatting a year ago . Slow and steady to work back up, starting to squat every day again today. Last time I saw serious increases in strength all over not just squatting . So Day 1 - Back Squat no belt 120kg

Excellent competition @m_squared_fitness today. . After 4 brutal WODS we made the final & it was horrific 🤢 . Thanks to my partner @paul.tography everything just seem to fall into place . Was amazing to be representing @battle.cancer today and thanks to @m_squared_fitness for supporting us. . Another big thank you to @_rebeluk for our T-Shirts and to everyone @crossfitpendle for showing love . @extremebeanco you guys were amazing. Without your coffee today I would have died for sure . . . . #crossfit #crossfitpendle #battlecancer #msquared #throwdown #competition #winners #partnerwod #extremebean #coffee #beard #tattoo #strength #fitness #fitnessjourney #motivated #uk #igers #like #follow #me #followme

Head down now, get focused on the task ahead. The Open is almost upon us, but first of all 2 sets of qualifiers are coming up the start of Feb @battle_of_riga and @europeanmastersthrowdown. Looking forward to next weeks training looks on the @jst_competeprogramming ——— ️ @extremebeanco - CHRISC . ️‍️ @murgsfit - ChrisC10 . #jstcompeteprogramming #jstathlete #jstmassive #extremebean #teammurgs #crossfitter #fitnessmotivation #fitness #open18 #crosfitgames #crossfitopen #sport #hwpo #dedication #goals #training #motivation #europeanmastersthrowdown #emt2018 #battleofriga2018 #bor2018 #functionalfitness #throwdown #competition #crossfitcompetition #earnit #earntheright

"There are only two options regarding commitment. You're either IN or you're OUT. There is no such thing as life in-between" -Pat Riley : : ••••• @ugdapparel - DKUGDFF15 @rxd.ie - CFDEAN10 •••••

@cf_dean 2

Building up weight on cleans

@ruthwhr 16