ncapurso22 So my day was pretty awesome. Spent the entire day outside with my parents in upstate NY. Since I was a little kid, they have always taken me to the most incredible places and had me doing anything and everything. Climbing, kayaking, mountain biking, swimming, exploring.... 20 years later and today was just another one of those day. I can't even go into that corny cliche about "enjoying my fitness" because this is just regular life, and always was. My favorite kind of day, with my favorite people #fambam 23h

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ncapurso22 Upstate NY for the weekend in between some kayaking and mountain biking, I found this awesome little Donut shack soooooo of course I had to try it out Thank You Dohnut for being so right on time ! #honoryourdonuts #eatlikecole 1d

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ncapurso22 Some bits from yesterday's training.... These last few weeks are winding down as I focus my training directly on the 2015 @usa_weightlifting Nationals as well as our next @gridleague match, #Kona. It has been a ton of fun!
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I ended my morning session with some 5x1 FS+ 1 Jerk at 90%, then headed out to CrossFit Impavidus (home of @gridcasttv) to get my Grid conditioning in. Looking forward to lifting all the kilos and then handling all the rocks and jumping over all the boxes next month!
(FS+Jerk sped up, Gridercizing is real time)
@miamisurge @theoutlawway @faultrum @movefastliftheavy @purestrength_co @fitaid
#honoryourgifts #feetlikecole #miamisurge #outlawbarbell
2d

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ncapurso22 Headed back to NYNY for the weekend to spend some QT with the family. Of course I had to put on that fresh @movefastliftheavy NEW YORK GAINS tank and grab myself a McDonalds coffee for the train #seeyousoonmomma #neverthefood #alwaysthecoffee #amtrakdelays #concretejunglebound
Get your hands on some @movefastliftheavy gear and use "NC22" at checkout
2d

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Normal Nicole Capurso
ncapurso22 #FancyShoes got a fancy upgrade last night. 😙🏼
#feetlikecole
2d

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ncapurso22 #Kona work today. First we lift all the kilos in the morning, then we play with all the balls in the evening. 32" box, 120lb ball.
#femurfriendly #honoryourLIMBS #gridleague
@maimisurge
@gridleague
@theoutlawway
@eleikosport
4d

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Normal Nicole Capurso
ncapurso22 Because sometimes when the OGs write (@faultrum In this case) we all need to listen. Them #PreBok words of wisdom are up on theoutlawway.com today...... GO READ.
Oh, and if anyone can build me a pegboard (probably my carpenter father is my best bet?) I would love it. 🏽🏼 #theoutlawway
4d

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ncapurso22 #Excalibur got an upgrade this evening!! HUGE thank you to my amazing support system over at @purestrength_co for the #KILOS by for the best present I've received since the barbell they sent me . CANNOT WAIT to #LiftTheRainbow as @coppolakilo says.
#HonorYourGifts #allthecolors #TeamPureStrength
5d
  •   courtshea31 More than happy to help you clear up some space for those beauts for ya ;) my home gym needs some serious additions 5d

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ncapurso22 Monday's aren't so bad when you love what you do. Took my hips a bit to wake up after yesterday's rest day, but 90% felt so smooth today. Low block work was so uncomfortable when we first started incorporating it. Now it's one of my favorite things!

Apparently I've started doing this weird thing with my arms before I step to the bar. It's so silly and makes me laugh every time. Enjoy. 🏼🏼🏼🏼🏼🏼75/95 shown
#HonorYourGifts #FeetLikeCole #funkyarms #dojodays #redhairdontcare #youngmoney
@purestrength_co
@xwerks
@cavemancoffeeco
@blitzbelts
@theoutlawway
5d

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ncapurso22 My ritualistic #SundayMorningView picture. Because scheduled rest days by the pool are actually programmed activities. Also, if you're an exercise science nerd like me and have yet to read Sports Gene - you should change that. #HonorYourGifts #andyourrestdays 6d

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ncapurso22 Shoutout to #SundayBreakfast. You the real MVP! 6d

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ncapurso22 Remember that weight that spit me out last week? Well, the weight that's been spitting me out for months now..... #NotTodayKilos #NotToday today we eat the weights #4weeksout

Got some good juju in the @alexanderson29 @purestrength_co tank. Keep doing your thing at the @crossfitgames Lex!
1w

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ncapurso22 Some days, the total written on my platform seems like a huge stretch; some days, I feel like I should have a bigger number sitting there. I'm trying to learn mental balance... focus, detail, understanding of ups and downs in a sport that's still very foreign to me. Although my mind bounces around, I don't ever change the numbers written there - not until I hit them on a stage. To me, that's a reminder to just put my head down and work everyday toward the task at hand. The saying next to it remains untouched as well. Sometimes, it fades and I need to write it again. That is secretly one of my favorite things to do, it gives me chills because it gives me the opportunity to actually visualize my "great". BE FUCKING GREAT. "Great" is subjective, and to each their own. Know what your "great" is - then be it. #HonorYourGifts #befuckinggreat #dojolife #excalibur 1w

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ncapurso22 Pizza Party CrossFit Games viewing party like dissssssss #eatlikecole 1w

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ncapurso22 I MADE IT OUT ALIVE YALL! The workout was:
3 Rounds (not for time):
50' HS Walk
10 GH Raises (25# plate)
10 Burpee Box Jump Overs (36")
Complete in 13:05. I went as UB as possible on my HS Walks, then tried to keep a comfortable safe pace on the GH Raises and BBJO. Really working on explosiveness and strengthening the legs leading up to Nationals and Grid season!
Hey @iamchrisharris, your move! #HonorYourGifts #FeetLikeCole #hopsLikecole #theoutlawway
@theoutlawway @miamisurge
1w

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ncapurso22 When your coach takes advantage of his athlete being a former ball player..... He programs 36" burpee box jump overs. Nice one @faultrum, you win today. #HonorYourGifts #FeetLikeCole #theoutlawway 1w

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ncapurso22 On Thursdays we squat, we swim, then we eat all the bro food for dinner. Tonight's bro food is in the form of Elk burgers with "red onions" and cheese, green beans, and sweet potato casserole. Yes, this will all be closely followed by ice cream and cereal. Well because, #teamsnacks #icecreamqueen #carbsmakemesleepsonicely 🏼🏼 #HonorYourGifts #eatlikecole 1w

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ncapurso22 65 kilos. 21" femurs.... and the road to 300. Squat Squat Squat Squat. #onthursdayswedothis 1w

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ncapurso22 Annnnnnd we're back! As always @bradpowers1 with the beautiful paint job. Biggest drawback -- baby girl is going to have to wear a swim cap for her pool workout tonight 😟 ! #barbiewithatouchofcharliebaltimore 1w

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ncapurso22 Some Jerk-Werk this week working on tightening things up, especially as I get fatigued. Here are jerks up to 93k while using some helpful visual tools in Coach's Eye as I continue to work on some specific points of my jerk.

1) Straight up and down dip drive. Often, as I get tired, I have a tendency to "U" my hips, meaning they don't travel straight up and down as they should - along the white line. This often results in my hips behind the bar on the catch instead of under the bar. The white line helps me keep and eye on all of that and make sure everything is remaining stacked.
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2) When the weight gets heavy, I love to throw my back foot waaaaay back. My goal when I watch these videos is having the back foot down first and no further than the end of the jerk block (or back green line). ------------------------------------------------------------3) Getting my head all the way through to bar. Too many of my maximal or near maximal lifts leave me with my ears hidden, and me basically being timid in the catch. Getting my head on the other side of the white line has been helping me drill the strong finish in the jerk.
#HonorYourGifts #FeetLikeCole #somewhereinAmerica #dojodays #outlawbarbell
1w

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