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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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Thanks 2018 ๐Ÿ™โœจ๐Ÿ™Œ for having me. The pleasure was mine. 4 weddings, 1 funeral, a new job and a lot of growth in many facets of life. Thereโ€™re still thinks I want but I guess I already have everything I really need ๐Ÿ‘จโ€๐Ÿ‘ฉโ€๐Ÿ‘งโ€๐Ÿ‘ง๐Ÿฐ๐Ÿฑ๐Ÿ’– #countyourblessings Happy 2019 everyone ๐Ÿ‘‹๐ŸŽ†๐ŸŽ‡

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I woke up with a smile on my face... and a stiff a$$ butt, but man what a fun it was to have competed again in over 1,5 year ๐Ÿ‹๐Ÿพโ€โ™‚๏ธ๐Ÿ’ฅ๐Ÿ™Œ!! Thanks buddies and @timleli @crossfitcityaalsmeer for the great holiday throwdown. Time to put some real work in for a following competition. Enjoy your Sunday guys ๐Ÿ™โœŒ๏ธ!!

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Current CF shape... questionable ๐Ÿง๐Ÿ˜’. Chances for a good holiday competition ๐ŸŽ„๐Ÿ‹๐Ÿพโ€โ™‚๏ธresult tomorrow in the RX division... ๐Ÿค ๐Ÿฅบ. Unless thereโ€™s a bunch of compound WODโ€™s so I can whoop some ๐Ÿ‘Ÿ๐Ÿ’ฅ๐Ÿ‘. Either way, itโ€™s gonna be fun. Cheers to the weekend!!!

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I asked Santa for Christmas gains ๐ŸŽ„๐Ÿ’ช๐Ÿพ๐Ÿ™, he told me to work for it ๐Ÿ’ฆ. First lap in a long time. Focusing on knee drive/pull after discovering @runrx her awesome feed. Goal: a sub 1:15:00 16k and sub 2:00:00 21k, to run lighter and damage free. Loving the cold and the quiet streets. Now back home. Enjoy the holidays โœจ๐Ÿ‘Œ๐Ÿ™Œ!!

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Itโ€™s been so long I almost forgot how much this sh*t hurts ๐Ÿ‹๐Ÿพโ€โ™‚๏ธ๐Ÿคš๐Ÿพ๐Ÿ’‰. Itโ€™s been so long I almost forgot how much I love it. Ripped hands, broken ego and all. This weekend I was partying with a bunch of #jiujitsu and #mma guys at a wedding. The gentle art keeps calling me back ๐Ÿฅ‹๐Ÿคผโ€โ™‚๏ธ... who knows what 2019 will bring ๐Ÿ”ฅ. Cheers โœŒ๏ธ!!

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08:30 class drop in in Antwerp. Thanks for having me guys @redcitycrossfit ๐Ÿ”ฅ๐Ÿ’ช๐Ÿ’ฏ๐Ÿ‡ง๐Ÿ‡ช The pump was real #filthyfifty ๐Ÿ’ฉ/50. Now breakfast and exploring the city a bit ๐Ÿ“ท๐Ÿ—บ before the second design convention day starts, suggestions are welcome. Have a nice day guys โœŒ๏ธ

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Is that... Is that a conventional gym ๐Ÿ˜ฑ. Yes it is ๐Ÿ™Œ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ. An hour an a half to work on my weaknesses. Leg-abs-shoulder day. Felt pretty solid ๐Ÿ”ฅI missed the isolation exercises and my legs are โ˜ ๏ธ due to the fact I could load them with more weight than in my home gym. Love it! Hopping on the #gaintrain just before the weekend. Enjoy โœŒ๏ธ๐Ÿฅ‚!!

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Warriors... come out to play โœ–๏ธ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ๐Ÿ’ฆ๐Ÿ› ๐Ÿ–คโœ–๏ธ. Great watching all athletes giving it all โœจ๐Ÿ‘Œ at the @indoorthrowdown finals. Good luck to all the contesters ๐Ÿ”ฅ show heart!! Go hard!! โœŒ๏ธ

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Morning โ˜•๏ธ๐Ÿฅ!! Home workout done โœ…. Light accessory work for the shoulders and legs. Yesterdayโ€™s 5x3min. sprint WOD was a killer. I might wanna stop neglecting cardio ๐Ÿ˜…. Canโ€™t wait to see some buddies shine at the @indoorthrowdown ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ๐Ÿ”ฅat @beachaalsmeer this Sunday. Canโ€™t wait to start competing again. Friday tho, enjoy โœŒ๏ธโœจ

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I just love the game, the play and the players #stayfit

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Good mud ๐Ÿ’ฉ good company ๐Ÿ‘จ๐Ÿผ๐Ÿ‘จ๐Ÿฝ๐Ÿ‘จ๐Ÿป and bad steering ๐Ÿ’ฅ๐ŸŒฒ๐Ÿš™๐Ÿ˜‚. Part one of another epic bachelor party done โœ…. Letโ€™s fire up the night ๐Ÿฑ๐Ÿป๐Ÿ’ƒ๐Ÿผ๐Ÿ•บ๐Ÿป

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Drop in at Box0297 in Uithoorn yesterday ๐Ÿค. Great workout with nice people ๐Ÿ‹๐Ÿพโ€โ™‚๏ธ๐Ÿ’ฆ. 5 rft 15 deadlifts 100kg ~ 20 boxjumps ~ 25 pull-ups ~ 25 min. time cap. Stranded with only 18 reps left but I did got some pretty solid butterflies ๐Ÿ™Œ. Progression โœŠ!! Almost weekend guys, have a good day!!

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When the occasion rises, a man gotta suit up ๐Ÿ‘”. Even if your gains prevent you from raising your arms ๐Ÿ’ช๐Ÿพin your jacket ๐Ÿ˜…. Throwback to a wonderful beach wedding last month. And no, that isnโ€™t powdered sugar in my hair, thatโ€™s just me slowly turning into Morgan Freeman ๐Ÿ‘ด๐Ÿพ. Cheers guys โœŒ๏ธ!!

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Gymnastic AMRAP โœ… Pistol squat game ๐Ÿšซโ˜ ๏ธ๐Ÿšผ... Bad idea to go squatting afterwards so bench press for reps it was. Chilling at home with my girls this holiday week and after that the mandatory autumn clean up chorus ๐Ÿšฎ. Have a good day yโ€™all โœŒ๏ธ!!

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