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Throwback Thursday โณ๐Ÿ‹๐Ÿพโ€โ™‚๏ธโœจ Forging iron with the Van Gogh squad. Hitting a 150kg back squat pr ๐Ÿ”ฅ. Yesterday I hit an open gym to work on my bench power. Tonight itโ€™s wod time again. Work!! ๐Ÿค™ #teamnocalves

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The reasons I train or workout ๐Ÿฅ‹๐Ÿ’ฅ๐Ÿ‹๐Ÿพโ€โ™‚๏ธ?! To feel strong enough and capable of defending myself and my loved ones. To become a tall walking eighty year old with strong bones. To challenge and better myself physically and mentally. For the endorphin rush. For the community. Not looking fluffy ๐Ÿผ naked might also be a perk ๐Ÿ˜…. Have a nice day ๐Ÿค™!!

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What a weekend ๐Ÿ‹๐Ÿพโ€โ™‚๏ธ๐Ÿ”ฅ๐Ÿคผโ€โ™‚๏ธ๐Ÿฅ‹๐Ÿ’ฅ๐Ÿฑ๐Ÿฃ Great WOD, great food, great BJJ session, great company and the start of our home renovation ๐Ÿ—๐Ÿ . Starting the week with a smile and an abused body ๐Ÿ˜…. Go get it! Cheers ๐Ÿค™!!!

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What a blast ๐ŸŒช๐Ÿ”ฅ rolling again with my former Jiu-Jitsu buddies Christiaan and current European champ @rosemaryelsh ๐Ÿฅ‡๐Ÿ’ช๐Ÿ‘Š at @bjjaa today. I seriously donโ€™t know what was tougher; yesterdayโ€™s weightvest WOD or todayโ€™s 1.5 hour roll after 9 years of absence from the tatami. Still lethal on the ground. Wearing a white belt again, since ages... feels like cheating ๐Ÿ˜‹ Enjoy your night guys!!

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Like a flock of teenage girls dancing around their handbags in the club... Post @weightvestwod with the guys ๐Ÿ”ฅ๐Ÿ‹๐Ÿพโ€โ™‚๏ธ๐Ÿ’ฅ Partner wod with 10kg vest: 8 rounds of 8 Man Makers 22,5kg/plank - 20 DL 100kg/wall sit - 24 Single arm thrusters 22,5kg/scissor kicks - buy out 1000 DU/row It all burned a bit ๐Ÿ˜ตโ˜ ๏ธ Time 1 hour something. Diner time afterwards 2 hour 30 ๐Ÿ˜‹ Thanks guys for the pump ๐Ÿ’ช๐Ÿ‘Š!!!

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I googled for โ€˜my gainsโ€™ and I got a 404 status code ๐Ÿšซ๐Ÿคญ Not Found. It was about time to drag my sorry ass back to the box this early morning to put in the work ๐Ÿ‹๐Ÿพโ€โ™‚๏ธ๐Ÿ”ฅ. My knees feel strong again. Just in time โ€˜cause thereโ€™s probably a gruesome @weightvestwod coming up tomorrow. If you ever experience knee/patella pain during double-unders? Fix your ankle mobility... itโ€™s a world of difference. Friday again ๐Ÿ™Œ Stay safe โœŒ๏ธ!!! Cheers!!

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Bye bye ๐Ÿ‘‹ mountains ๐Ÿ”, hello subsea level ๐Ÿณ. Great week on the slopes and now back to work ๐Ÿ‘จ๐Ÿพโ€๐Ÿ’ป๐Ÿ‘จ๐Ÿพโ€๐ŸŽจ in a sunny semi-spring ๐Ÿ™Œ๐ŸŒโœจ. New week, new chances, get them ๐Ÿ”ฅ๐Ÿ‘Š!!

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The last sniff of the cold mountain air before the final descent โ„๏ธโ›ท๐Ÿ’จ. What a great week ๐Ÿค—. We all made it out alive and in one piece ๐Ÿ™. The girls made major steps in their technique and theyโ€™ll probably out-ski me in 4 years ๐Ÿ˜ฑ. My patella tendon rehabilitated like magic on the slopes and the strength came back perfectly in time for the #crossfitopen ๐Ÿ‹๐Ÿพโ€โ™‚๏ธ๐Ÿ”ฅ. Cheers, have a good night!!

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Squad goals โ„๏ธโ›ท๐Ÿ‡ฆ๐Ÿ‡น. Perfect weather, great snow, awesome company ๐Ÿ”ฅ. The first year we didnโ€™t put the kids in class so we can ride together all week ๐Ÿ™Œ Theyโ€™re getting pretty good ๐Ÿ˜ฑ๐Ÿ’จ. Enjoy your day!!

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Back in my natural habitat โ„๏ธ๐Ÿ‡ฆ๐Ÿ‡น Cold, snow and mountain air. The trip Iโ€™m looking forward to almost more than the summer holiday. We had a great 1st day with an awesome amount of sun ๐Ÿ˜Ž. My right knee is feeling stable and strong so the rehab ๐Ÿ‹๐Ÿพโ€โ™‚๏ธexercises worked. Happy ๐Ÿง˜๐Ÿฝโ€โ™‚๏ธโœจ!!

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Effort ๐Ÿ‹๏ธโ€โ™‚๏ธplus Motive ๐Ÿ”ฅ equals Result ๐Ÿ’ช. Sometimes it only takes a clear head, drive and a smile. A new week with new opportunities. Get it ๐Ÿ‘Š!! - - Throwback to shooting and participating at the Holiday Throwdown @crossfitcityaalsmeer Tag ๐Ÿ“Œ a friend.

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Weightlifting with the Van Gogh posse ๐ŸŽจ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿพ๐Ÿ’ช๐Ÿฟ@vondelgym Zuid โœจ Irresponsible weights and an ugly ass 10kg pr ๐Ÿ‘‰ 150kg on my back squat. Thanks @martinvanengel & @kay2day75 for the love ๐Ÿ‘Š. Back at it ๐Ÿ‹๐Ÿพโ€โ™‚๏ธ๐Ÿ”ฅ.

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Well hello IG ๐Ÿ‘‹ Sort of back in the game. Day 5 of influenza agony ๐Ÿค’ Lost 1kg a day, still canโ€™t taste ๐Ÿ’ฉ but almost got rid of my aura ๐Ÿง โ›. Time to run up the mountain again and get shit done before the ski holiday and the long dreamed attic improvement ๐Ÿ’ช. Cheers guys!!

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There are words like Hangry and Horngry but how does one call a combination of angry+lifting shortage ๐Ÿค”๐Ÿ’ญ(๐Ÿคฌ+๐Ÿ‹๐Ÿพโ€โ™‚๏ธ๐Ÿฅบ)!? Gotta take care of my knees first and accessory work isnโ€™t a punishment either. Got two skiing trips ๐Ÿ‡ฆ๐Ÿ‡น๐Ÿ‡ซ๐Ÿ‡ท coming up so I better get ready ๐Ÿ’ช. Happy Friday guys โœŒ๏ธ!!

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I was supposed to be in Egmond this morning at the @nnegmondhalvemarathon ๐Ÿƒ๐Ÿพโ€โ™‚๏ธ๐Ÿ for a first years 10.1k run till I messed up my knees last week ๐Ÿคฆ๐Ÿพโ€โ™‚๏ธ๐Ÿ’€. Time to work on them anyway and test my new plyo box that also works great as a photo studio prop ๐Ÿ™Œโœจ๐Ÿ‘Œ. Happy Sunday yโ€™all โœŒ๏ธ

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Crossfit & Chill ๐Ÿ‹๐Ÿปโ€โ™‚๏ธ๐Ÿฅณ๐Ÿง˜๐Ÿฝโ€โ™‚๏ธ... Lungs on fire, wobbling knees. Be grateful if youโ€™re able to move ๐Ÿ™ celebrate it... itโ€™s a true gift โœจ. Nighty night folks ๐Ÿ’ช.

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Collateral damage ๐Ÿ‹๐Ÿพโ€โ™‚๏ธ๐Ÿงฏ... bar muscle ups for breakfast. Last holiday week-day with my little misses. Chorus day and going easy at it. Itโ€™s Friday again โœŒ๏ธ Enjoy!!!

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First WOD of 2019 ๐Ÿ‹๐Ÿพโ€โ™‚๏ธ๐Ÿ’ฆ in the books. The end of the cheat weeks and the alcohol. Back to healthy. CF goals for 2019: 225kg DL, 160kg BS, 130kg FS, 110kg PP, 110kg BP and mastering the illusive butterfly โœจ๐Ÿ’ช. After that Iโ€™m gonna butterfly everything, even the box jump ๐Ÿ˜…. Set goals, write them down and chase them!! Cheers ๐Ÿค™

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