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#dynastystrong

MOST RECENT

Not every meal is β€œinsta-worthy,” but you can bet your booty every meal is satisfying & filling. Totally NOT complaining about the extra protein and veggie I get this month though πŸ™ŒπŸΌ SO happy to be back to 100% healthy & on track with my workout program/nutrition.

✨This is the first year for a majority of our athletes as an All Star cheerleader! We’re so thankful for each one of you!
#DynastyStrong #PADynasty #thecageisopen #USASF #heartheroar #smallGymBIGdreams

Happy Tuesday Everyone!! So stoked for Open season and all the challenges and victories it holds for all of us! A few simple things to keep in mind these next few weeks as we prepare our bodies to compete!
1) Hydrate. Everyday. Not just on Open WOD day, but everyday before and everyday after. Aim for 80-100 oz of good, clean water per day. Instead of sipping your water, try taking 5 big gulps each time. This will hopefully increase the amount of water you’re drinking and help you meet your goal. Try tracking your water intake with an app like My Water! πŸ’¦πŸ’¦πŸ’¦πŸ’¦πŸ’¦πŸ’¦ 2) Aim to consume mainly whole foods. This means fruits, vegetables, lean proteins, and healthy fats (but not too many fats πŸ˜†). Reshape your plate by having 1/2 of it veggies, 1/4 protein, and 1/4 starch. See attached photo visual. πŸŽπŸŒπŸ“πŸŒΆπŸ₯¦πŸ₯‘πŸ πŸ₯’πŸ₯•πŸ₯œ 3) Make pre-and-post workout nutrition a priority. Over the last few weeks we’ve learned about the importance of both and how they affect your performance and progress. See previous posts on this page for more detailed info!

4) Try tracking your food in an app such as MyFitnessPal. Aim for the 40/30/30 rule. A balanced diet consists of 40% carbs, 30% fat, and 30% protein. Logging your food will help you to see if you are on the right track!!! 5) Get plenty of rest! 😴Our bodies need sleep to re-energize and recover properly. We are all a bit different in our sleep needs, but aim for no less than 6-7 hours per night, but ideally 8-9! πŸ› πŸ’€

@crossfitgames #dynastystrong #dynastynutrition
#openseason

Spent my day with Dragula by Rob Zombie stuck in my head 🎢🎢
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#dynastystrong #weightlifting

Push press PR 245lb @dynastygym Lukas’ filming skills is terrific

Some light jerky-jerks. πŸ‹πŸ»β€β™€οΈ #dynastystrong #stillhere

Mock meet day! I’ve never heard people cheer so loudly for their friends and be so supportive of the tiniest improvements. Went 38/42 for a 4/6 day! Ready to get back to work tomorrow πŸ‹οΈβ€β™€οΈπŸ‹οΈβ€β™€οΈ #dynastystrong .
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#weightlifting #olympiclifting #snatch #cleanandjerk #meetday #competition #teamspirit #vanlife #vancouverweightlifting #teamdynasty #girlswholift #hustle #earnednotgiven

Baby @mia.miss.mia had a fantastic 1st meet! She went 6/6, setting a new PR clean and jerk of 35kg! 😱πŸ’ͺ The fight and drive in this girl is amazing to see at such a young age! #somuchmore #dynastystrong .
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#weightlifter #crossfit #olympicweightlifting #fitfam #yvr #oly #vanfitfam #fitness #iwf #cleanandjerk #snatch #fitspo #hookgrip #vancouver #VNFT #vanfitfam #girlswholift #vancouverfitness #vancity #lululemon #classpass #motivation #gym #weightlifting #squat

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Had the BEST time today at the Dynasty mock meet! PRs were made, friendships were strengthened, and strong people were united! I’m super happy with how I performed and can’t wait to get working on the things I need to improve (aka my weak upper body, aka my jerk) πŸ˜… Special thanks to @shradical1 for coaching me throughout the meet and pushing me πŸ’
1️⃣54kg
2️⃣57kg (crossfit pr)
3️⃣36kg
38kg PR snatch not shown but it felt like air!! πŸŽ‰ #teampowersnatch .
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#weightlifting #cleanandjerk #snatch #pr #juniorweightlifting #athlete #veganathlete #fitness #vancouverfitness #girlswholift #strongwomen #dynastystrong

This girl though... so proud of you @mia.miss.mia !
6/6 with PRs across the board!
35kg clean and jerk with all the hype πŸ™ŒπŸΌπŸ™ŒπŸΌ
#proudcoach #dynastystrong @dynastyweightlifting

Great in-house meet today! There were some great PRs by the Dynasty athletes but most importantly, some valuable experience gained. This is only the first of many competitions still to come. ☺️ Thanks to all of you that came out to cheer and support the team! #dynastystrong #inhousemeet #somuchfun
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. #weightlifter #crossfit #olympicweightlifting #fitfam #yvr #oly #vanfitfam #fitness #iwf #cleanandjerk #snatch #fitspo #hookgrip #vancouver #VNFT #vanfitfam #girlswholift #vancouverfitness #vancity #lululemon #classpass #motivation #gym #weightlifting #squat .

I guess my voice gets annoyingly high pitched when I get happy Β―\_(ツ)_/Β― But oh how I’ve missed you deadlifts πŸ’ž Worked up to a heavy single at 114kg/251lb yesterday !! Nice to know that I’ve still got it in me after focusing on weightlifting for the past month. πŸ‘€ Peep @ that cheeky dab πŸ‘€ Swipe right to also check out the decent form snatch I did!! .
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#weightlifting #powerlifting #deadlift #sumodeadlift #vegan #veganathlete #girlswholift #strong #strongwomen #fitness #healthandfitness #vancouverfitness #dynastystrong #weakaf

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