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Ready for another nasty CORE-Workout? . 5 ROUNDS: 30sec on / 30sec off L-sit hold . If you need to scale it down, that’s okay! Just make sure you choose an appropriate amount of time that allows you to do 5 rounds with. ENJOY BABY. . . . @christopherkelemen @northernspiritcf . . . . . . . . . . . . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #northernspirit #crossfitworkout #workoutinspo #crossfitwod #coreworkout #coreworkouts #lsit #igerswien #igersvienna #wienerneustadt #loweraustria #workouttuesday #crossfitfun #trombosi

It‘s tattoo-sunday. Two tattoos left. . Like I told you - I always get a tattoo when I learned something really important in life. This one describes my probably biggest lesson in life. It was the biggest change. It made me enjoy my life so much more. . It‘s a germanic rune. It’s called DAGAZ. That stands for ‚awakening‘. New worlds, new possibilities, new options arise as others fade away. DAGAZ references the most basic of all cycles: night and day. It will always be in perfect poportion. There is a balance in all things. . I added a line on each side of the rune. So it looks like a laying hourglass. What happens if you put an hourglass on the table sideways? TIME STANDS STILL. That reminds me to stay in the moment... live the moment... don‘t think about future too much. Enjoy the NOW. . It definitely wasn‘t the last rune I will perpetuate on my body. . . . 📸@sbstn.zmmrt . . . . . . . . . #crossfitaustria #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #tattoogirls #tattoostyle #tattooinkspiration #tattooinked #tattoomeaning #tattoostory #girlswithtats #igerswien #igersvienna #wienerneustadt #loweraustria #tattoosunday #runetattoo #enjoythenow

2 weeks to go. Can´t wait to compete again. I’m preparing for the unknown. . @theamsterdamthrowdown . Excited to see lots of you on the comp floor! Who is going to watch or compete? . ..and let me know if you wanna show me around - I´m staying in town after the comp for some days longer. . I‘ve never been to Amsterdam before. . . @christopherkelemen @northernspiritcf . . . . . . . . . . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #northernspirit #crossfitworkout #crossfitwod #motivations #igerswien #igersvienna #wienerneustadt #loweraustria #crossfitcompetition #competitionweekend #competitionprep #competitiontime #amsterdamthrowdown #theamsterdamthrowdown

It´s Friday. Same procedure as every friday..STORYTIME. . Like I begin my post everytime: We tell kids stories so they can fall asleep. As an adult we need to listen to stories to wake up. . Today it‘s a tough one. 😔 #14: THE BLIND GIRL There once was a blind woman who hated herself purely because she could not see. The only person she loved was her boyfriend, as he was always there for her. She said that if she could only see the world, then she would marry him. One day, someone donated a pair of eyes to her – now she could see everything, including her boyfriend. Her loving boyfriend asked her, “now that you can see the world, will you marry me?” The woman was shocked when she saw that her boyfriend was blind too, and refused to marry him. Her boyfriend walked away in tears, and wrote a short note to her saying: “Just take care of my eyes, dear.” 😢 . MORAL OF YOUR STORY: When our circumstances change, so does our mind. Some people may not be able to see the way things were before, and might not be able to appreciate them. . . . @christopherkelemen . . . . . . . . . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #storytime #tellstories #igerswien #igersvienna #wienerneustadt #loweraustria #motivations #motivationdaily #inspiringquotes #thesmallthingsinlife #moral #lifequotestoliveby #lifequotestagram

ROWING. If rowing would be a meal - it‘d be: Octopus with dill, fennel, anis and walnut-sauce. THE WORST - FREAKING HATE THAT SHIT. . I´m a short lady with even shorter arms and legs. Don´t do that to be man! I´m not a sailor. I don´t need to freakin row a damn boat. But well..still working on becoming friends with that MF. . If you are sailor and not drunk - please teach me. . What movement do you hate? . . @christopherkelemen @northernspiritcf . . . . . . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #crossfitworkout #workoutinspo #crossfitwod #northernspirit #rowingmachine #rowingwod #shortgirlprobs #shortgirlproblems #igerswien #igersvienna #wienerneustadt #loweraustria #crossfitproblems #crossfitfun

TODAY‘S 2nd SESSION: . 10min EMOM: 2 heavy Power Cleans . then: in teams of 2 . 15min EMOM: 5 Deadlifts (120/80kg)..partner A holds Barbell while partner B is working 15 DB Snatches (30/25kg) 15 Burpee Box Jumps . . Give it a go. . . . @christopherkelemen @northernspiritcf . . . . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #northernspirit #teamwod #teamworkout #crossfitworkout #workoutinspo #crossfitwod #emom #powercleans #kbswings #boxjump #igerswien #igersvienna #wienerneustadt #loweraustria

It‘s Tattoo-Sunday. 😊🙋🏼‍♀️ . Make butter. That‘s what my tattoo says. That‘s what I tell myself everytime I‘m struggling. . For those who still think I make butter for living-here is the story about it..my favorite one since I‘m 14: 📖 One day, two frogs were enjoying the day in the barn when they accidently fell into the farmers bucket of milk, and they found themselves stuck and couldnt get out. The two frogs kept swimming around to keep from drowning, and every once in a while they would try to climb out but no luck, not a chance, this started to become becoming very tiring. 🐸 🐸 One frog kept saying, This is useless, we should just give up. But the other frog just ignored the comment and kept swimming. Finally, the pessimistic frog gave up and drowned. The other frog was sad at the loss of his friend, but he wasnt going to give up. He kept swimming and swimming, moving and trying. Eventually after all that movement and churning, the milk started to tranform and then turn into a solid. Butter was being made and the frog simply climbed out. 🐸 . Know you know. . . . . . . . . . . . . . . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #tattoogirls #tattoostyle #tattooinkspiration #tattooinked #tattoomeaning #tattoostory #girlswithtats #dontgiveupnow #keepgoingstrong #igerswien #igersvienna #wienerneustadt #loweraustria #tattoosunday

It´s Friday. Same procedure as every Friday..STORYTIME. Like I begin my post everytime: „We tell kids stories so they can fall asleep. As an adult we need to listen to stories to wake up.“ . #13 THE TASTE OF PAIN . Once an unhappy young man came to an old master and told him that he had a very sad life and asked for a solution. . The old Master instructed the unhappy young man to put a handful of salt in a glass of water and then to drink it. . “How does it taste?” – the Master asked. .“Terrible.” – the man answered. . The Master chuckled and then asked the young man to take another handful of salt and put it in the lake. The two walked in silence to the nearby lake and the apprentice swirled his handful of salt into the lake. . The old man said, “Now drink from the lake.” . As the water dripped down the young man’s chin, the Master asked, “How does it taste?” . “Good!” – remarked the apprentice. . “Do you taste the salt?” – asked the Master. . “No.” – said the young man. . The Master sat beside this troubled young man, took his hands, and said, “The pain of life is pure salt; no more, no less. The amount of pain in life remains the same, exactly the same. But the amount we taste the ‘pain’ depends on the container we put it into. So when you are in pain, the only thing you can do is to enlarge your sense of things. Stop being a glass. Become a lake.” . . . @christopherkelemen @northernspiritcf . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers   #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #northernspirit #storytime #tellstories #igerswien #igersvienna #wienerneustadt #loweraustria #fridayfeels #fridaymotivation #fridayquotes #selflovejourney #youtgotthis #authenticity

In need of some answers..feel free to help.. 🤷🏼‍♀️ 1. At a movie theater which arm rest is mine? 2. Do vegetarians eat animal crackers? 3. Why do people eat dill? 4. If God sneezes, what should I say? 5. If a babys leg pops out at 11:59PM but his head doesnt come out until 12:01, which day was he born? 6. If vampires cant see their reflections, why is their hair always so neat? 7. Why is vanilla ice cream white when vanilla extract is brown? 8. Why does the Easter bunny carry eggs? Rabbits dont lay eggs. 9. If milk goes bad if not refrigerated, why does it not go bad inside the cow? . I‘m confused. 😔 Help me. . . . . 📸@christopherkelemen . . . . . . . . . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #betrue #betruetoyourself #lifequestions #souljourney #lifewisdom #motivationquotes #motivationquote #midweekinspo #midweekmotivation #motivations #motivationdaily #inspiringquotes #quotesandsayings

Ready for a nasty bullshit workout? . -BEEP TEST- it is, PARTYPEOPLE. . EMOM as long as possible * 7 Thrusters (30/20kg) * 7 pull ups * 7 Burpees . . GIVE IT A GO! How long can you make it? . . I guess I don‘t have to tell you how important the right playlist is, right? Ours was BAD TASTE BABY! . . . . . @adventures_of_a_human_panda @_.patrickschuster._ @crossfit_wn . . . . . . . . . . . . . . . . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #crossfitworkout #workoutinspo #crossfitwod #teamwod #teamworkout #exercisemotivation #exerciseroutine #chesttobar #thruster #igerswien #igersvienna #wienerneustadt #loweraustria #cfwn

THANK YOU @germanthrowdown. . It was an amazing weekend. Had an awesome time with my team @crossfit_wn. Not 100% satisfied with the outcome - but that doesn‘t matter now. . I met lovely new people, saw lots of old friends, watched incredible athletes perform, survived my rope climb fall and ate two insane burgers at the venue. THAT‘S WHAT MATTERS. . Awesome competition! Everything on time, judges on point and the crowd was FUCKIN AWESOME. CrossFit Community in Germany is on fire. . Thanks to eveyone who made me smile this weekend.. . . . . @wodphotography . . . . . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #northernspirit #germanthrowdown #germanthrowdown18 #crossfitgermany #crossfitcompetition #competitionweekend #mainz #earnit #ropeclimb #ropeclimbs #legless #gymnastic #teamcfwn #earnednotgiven

. Dear Diary. I LOVE CROSSFIT. The End. . . #Repost @germanthrowdown with @get_repost ・・・ FIRST IMPRESSIONS WOD #1 Workout #1 is nearly finished for all athletes... Enjoy the first sights... 😄 More to come! . #earnit #germanthrowdown18 #elite #fitness #competition #crossfit #crossfitgames #crossfitgermany #crossfitcommunity . 📸@wodphotography

It´s Friday. Same procedure as every Friday..STORYTIME. Like I begin my post everytime: „We tell kids stories so they can fall asleep. As an adult we need to listen to stories to wake up.“ . #12 LIFE IS LIKE A CUP OF COFFEE . A group of highly established alumni got together to visit their old university professor. The conversation among them soon turned into complaints about their stressful work and life. The professor went to his kitchen and returned with a large pot of coffee and an assortment of cups, including porcelain, plastic, glass, crystal, some plain-looking, some expensive and some exquisite. The professor told them to help themselves to the coffee. . After all the students had a cup of coffee in their hands, the professor said: “Did you notice all the nice looking cups are taken and only the plain inexpensive ones are left behind. While it is normal for everyone to want the best for themselves, but that is the source of problems and stress in your life. The cup itself adds no quality to the coffee. In most of the cases, it’s just more expensive and hides what we drink.”, the professor continued. “What  all of you really wanted was coffee, not the cup, but all of you consciously went for good looking expensive cups and then began eyeing on each other’s cups.” “Let’s consider that life is the coffee and the jobs, houses, cars, things, money and position are the cups.  The type of cup we have, does not define or change the quality of our lives.” . MORAL: Sometimes we fail to enjoy the coffee by concentrating only on the cup we have. Being happy doesn’t mean everything’s around you is perfect. It means you’ve decided to see beyond the imperfections and find peace. And the peace lies within you, not in your career, jobs, or the houses you have. . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers   #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #northernspirit #storytime #tellstories #igerswien #igersvienna #wienerneustadt #loweraustria #fridayfeels #fridaymotivation #fridayquotes #behapp

I CAN‘T WAIT TO BE BACK ON THE COMPETITION FLOOR in two days. . @germanthrowdown see you soon! . My last big competition, the crossfit pacific regionals, are months ago. . I‘m so looking forward to compete this weekend..that‘s what makes me feel so alive and gets my blood racing.. Adrenaline - I love you so much! Marry me! . The upcoming weekend wasn‘t blessed with good fortune tho - our flights weren‘t booked and one of our team-members got super sick 😭 . But we found another girl who is going on a road trip to mainz with us..7 hours in a van..hey ho! 😄 . WHO will I see in mainz this weekend? 🤗 . . . . . . . . . . . . crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #northernspirit #igerswien #igersvienna #wienerneustadt #loweraustria #teamcfwn #germanthrowdown #thursdayvibes #germanthrowdown18 #crossfitgermany #crossfitcompetition #competitionweekend #competitiontime #tb

I HATE HALLOWEEN! . I‘m SO DAMN EASY TO SCARE! I hate masks..I hate them. But even without..all it takes to scare the pee out of me is a big dude saying my name. . I tossed my salad and watch my legs - I peed my pants! . William you little shit. Eventough it‘s months ago - I still laugh about the fact you got me! 😄 @wjhenke . . But hey..it‘s no surprise I‘m easy to scare and hate masks. Austrian‘s have a crazy tradition they celebrate on 5th of december..EVERY YEAR in the whole country! . Watch this link..this is how I grew up! Or watch my story. https://youtu.be/H1ITH03rLoo . HAPPY HALLOWEEN 😒 . . . . . . . . . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #tattoogirls #coachinglife #betruetoyourself #authenticity #igerswien #igersvienna #wienerneustadt #loweraustria #midweekmotivation #halloweenfun #halloweentime #halloweenvibes #happyhalloween2018

Be strong. You never know who you are inspiring. . . TODAY‘S second session: DEATH BY: E2MOM 15/12cal AB (I chose the rower) 1-2-3-.. Power Cleans 100/70kg until you fail.. then rest one intervall and use 80/55kg until you fail.. then rest one intervall and use 60/50kg until you fail. . then: 5 rounds for time 15 toes to bar 15 KB Snatches 5 devil presses . GIVE IT A GO BABY! . . . 📸@sbstn.zmmrt . . . . . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #igerswien #northernspirit #igerswien #igersvienna #wienerneustadt #loweraustria #crossfitwn #teamwod #teamworkout #dumbbellworkout #snatch #toestobar #emom #exercisemotivation

Today I wanna talk about something that I had a chat about yesterday. . I really hope that I don‘t offend anyone with my post. It‘s just MY TRUTH..nobody has to agree. . It‘s about instagram. About people posting beautiful pictures, beautiful bodies, beautiful sceneries, happy smiling faces. But mostly it‘s just half the reality. I met so many people who have thousands of followers and living that „HAPPY PERFECT LIFE“ on instagram. But the truth is that so many of them were lonely and unhappy. I saw them. They were sad. Desperatly trying to find their anchors. . So please. Don‘t believe everything you see on instagram. Don‘t start questioning your definition of ‚being happy‘. You can life on the most beautiful island in the world..if you have nobody to share your experiences with it‘s worth nothing. . You can have an espresso martini in a fancy beach club with hundreds of people and be damn unhappy and lonely. And you can go to your friends house with a cheap bottle of wine in your fucked up sweatpants and gross hair..chatting and laughing the whole night..being superhappy. . It‘s about quality..not quantity. You can be in a room with lots of people..and feel lonely. You can be in a room with only one person and feel so safe and comfortable. . I moved back to austria cause I wanted to be with my friends and family (eventough I was very happy in bali..but I missed them too much). My setting changed. I don‘t post stories from an beatiful island anymore. Might be boring to you. That‘s okay. Maybe you miss seeing posts of me in front of a palm tree at the beach. I sometimes miss that too..and all of the amazing people I met on my travels. That‘s why I won‘t ever stop travelling. But I’m in my happy place. That‘s what matters. Saw a lot in the last years..learned a lot. So, again - don‘t believe everything you see on instagram. . . . . . @christopherkelemen . . . . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers   #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #betrue #betruetoyourself #igerswien #iger

It‘s #tattoosunday. . Remember my „go there“ tattoo? I told you that I promised myself that if I know my „happy place“ - then I just go there. CAUSE WHY NOT? . We so often are too scared of changes. We find excuses. We find reasons „why not“. But at some point we should let go of our fears..none of us knows what will happen tomorrow. . The magic happens at the end of your comfort zone. Everything you ever wanted is one step outside of it. GO THERE! WHY NOT? . At the bottom of the triangle you can see lots of small triangles. That symbolizes your „comfort zone“. Your base. Whatever keeps you safe. Family, friends, money, job, .. As long as you have your base you‘ll be safe. So now step out of it..you can‘t fall deep. . ALL PROGRESS takes place outside the comfort zone. You don‘t have to be freaking crazy at first if you are too scared. Just a small step..smell the air outside your ‚base‘, take a look, get comfortable with the unknown. . And when you ready, then you GO THERE! Cause I ask you: WHY NOT? Nothing to loose baby! ALL IN! (that‘s going to be my next tattoo btw 😉) . . . . . . . @christopherkelemen . . . . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #tattoogirls #tattoostyle #tattooinkspiration #tattooinked #tattoomeaning #tattoostory #girlswithtats #whynot #igerswien #igersvienna #wienerneustadt #loweraustria #northernspirit

Friends are like potatos! If you eat them they die. . IRIS. She‘s one of my potatoes. She’s turning 30 in some hours. As you can see we already knew each other before I started doing CrossFit..my skinny blonde times. . We are friends for already 21 years. 21 years!! Isn‘t that freaking crazy to say you have a friendship for more than 20 years? Jesus christ..we‘re getting old! 👵🏻 . So as you can imagine - we have thousands of „remember when..“ She tought me a lot.. ..for example: - eating cheese with mayonnaise - sometimes friendships need time apart to grow - pasta and ketchup is lit - drinking beer - being emotional is okay - not only prisoneers have tattoes - cats run away if you blow in their faces - schweppes bitter lemon is non alcoholic (and I thought I‘m a bad ass drinking gangster 😒) - safe red skittles for last - how to cook rice - even the best cook burns buns DAILY - you can truly love someone constantly, even if this person sometimes annoys the shit out of you. . LOVE YOU, little batman-freak! THANKS for teaching me. . We‘ll be friends until we are old and senil..and then we will be new friends. . Leave her a birthday-comment, she‘s a wonderful soul! 🤗💕🌸 @irisplatypus . . . . . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #friendshipquotes #happybirthdaytoyou #bodytransformation #transformforlife #getstronger #fromskinnytofit #igerswien #igersvienna #wienerneustadt #loweraustriaofit #igerswien #igersvienna #wienerneustadt #loweraustria

It´s Friday. Same procedure as every Friday..STORYTIME. Like I begin my post everytime: „We tell kids stories so they can fall asleep. As an adult we need to listen to stories to wake up.“ . #11 CONTROL YOUR TEMPER There once was a little boy who had a very bad temper. His father decided to hand him a bag of nails and said that every time the boy lost his temper, he had to hammer a nail into the fence. On the first day, the boy hammered 37 nails into that fence. The boy gradually began to control his temper over the next few weeks, and the number of nails he was hammering into the fence slowly decreased. He discovered it was easier to control his temper than to hammer those nails into the fence. . Finally, the day came when the boy didn’t lose his temper at all. He told his father the news and the father suggested that the boy should now pull out a nail every day he kept his temper under control. The days passed and the young boy was finally able to tell his father that all the nails were gone. The father took his son by the hand and led him to the fence. “You have done well, my son, but look at the holes in the fence. The fence will never be the same. When you say things in anger, they leave a scar just like this one. You can put a knife in a man and draw it out. It won’t matter how many times you say I’m sorry, the wound is still there.” . MORAL OF THE STORY: Control your anger, and don’t say things to people in the heat of the moment, that you may later regret. Some things in life, you are unable to take back. . . . 📸 @sbstn.zmmrt . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #northernspirit #storytime #tellstories #igerswien #igersvienna #wienerneustadt #loweraustria #fridayfeels #fridaymotivation #fridayquotes #anger #selfcontrol #keepcalm

hey fellas 🙋🏼😘 . Got a bunch of new followers over the last weeks - so lemme introduce myself by telling you 10 facts about „Anna makes Butter“. . 1. I wear socks twice for training. 2. I think steak is boring. I go for ribs. 3. I‘m on level 1354 on candy crush. 4. My „unbroken-peeing-record“ is 51sec. 5. I can‘t read the analogue clock. 6. I‘m adopted. 7. When I eat dill accidently - I cry like a baby. 8. I‘m always late (except my job). 9. I can‘t hold a handstand longer than 8sec. 10. Sometimes I don‘t reply to texts for days. . . Might seem that I only told you „bad/sad facts“ about me. Well nope. Just some true facts about me, a part of me, making me who I am. A happy girl with strengths and weaknesses. . Hope you enjoy hanging out with me on Instagram. 🌸 . . . @christopherkelemen . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #igerswien #igersvienna #wienerneustadt #loweraustria #girlswithtats #tattoogirls #selfconfidence #selflovejourney #youtgotthis #authenticity #thursdayvibes #betrue #betruetoyourself #selfconfidence

How do you prep your body before working out? #Repost @anna_makes_butter ・・・ WARM UP Doing Crossfit for more than 4 years already I constantly need upgrades and fresh looks of my warm ups. If you know me you know that I hate warming up. But it´s so necessary to prep your body correctly. Combine Core movements wit unilateral exercises. But of course also build skill and strength in the process. . So Turkish Get ups and OHS often are a part of my warm ups - AAAAAND MANY MORE MOVEMENTS. . . @christopherkelemen @northernspiritcf . . #northernspirit #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #crossfitworkout #workoutinspo #crossfitwod

From time to time I read my favorite poem.. ..to remind myself what´s important to me. Todas was that day. Some already know the poem. . I wanna share a part of it with you today: . . AS I BEGAN TO LOVE MYSELF (Charlie Chaplin): . As I began to love myself I found that anguish and emotional suffering are only warning signs that I was living against my own truth. Today, I know, this is AUTHENTICITY. . As I began to love myself I understood that at any circumstance, I am in the right place at the right time, and everything happens at the exactly right moment, so I could be calm. Today I call it SELF-CONFIDENCE. . As I began to love myself I freed myself of anything that is no good for my health – food, people, things, situations, and everything the drew me down and away from myself. At first I called this attitude a healthy egoism. Today I know it is SELFLOVE. . We no longer need to fear arguments, confrontations or any kind of problems with ourselves or others. Even stars collide, and out of their crashing new worlds are born. Today I know THAT IS LIFE! . . . . . . . . 📷 @sbstn.zmmrt . . . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls crossfitworkout #igerswien #igersvienna #wienerneustadt #loweraustria #charliechaplin #poemsofinstagram #selfconfidence #selflovejourney #youtgotthis #authenticity

It´s Monday. Full week of coaching ahead. When I coach I always give 100%. ..and 200% chin. I guess a double chin is better than one chin. It´s the same thing with GIN. Always go for a double GIN. . . . @michael.meindl . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls crossfitworkout #igerswien #igersvienna #wienerneustadt #loweraustria #crossfitwn #motivationmondays #mondayvibes #mondaymantra #mondayflow #mondayworkout #coachinglife #coaches #crossfitcoach

It‘s #tattoosunday. 😊 . That one is my friends‘ present to me. I got it before I moved to bali. It should remind me that I can always come home - my friends and family will be there, no matter what. . Life has a way of testing our anchors and tempting us to drift. Nevertheless, if our anchors are placed correctly, they will hold - no matter the force of the wind, the strength of the tide, or the height of the waves. . Have your anchors..treat them right..and also be someone‘s anchor. Keep their feet on the ground..and yours too. . . . @christopherkelemen . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #tattoogirls #tattoostyle #tattooinkspiration #tattooinked #tattoomeaning #tattoostory #igerswien #igersvienna #wienerneustadt #loweraustria #anchors #anchortattoo #minimaltattoo

It´s Friday. Same procedure as every friday..STORYTIME. 📖 Like I begin my post everytime: We tell kids stories so they can fall asleep. As an adult we need to listen to stories to wake up. . #10: SHARK BAIT During a research experiment a marine biologist placed a shark into a large holding tank and then released several small bait fish into the tank. As you would expect, the shark quickly swam around the tank, attacked and ate the smaller fish. The marine biologist then inserted a strong piece of clear fiberglass into the tank, creating two separate partitions. She then put the shark on one side of the fiberglass and a new set of bait fish on the other. Again, the shark quickly attacked. This time, however, the shark slammed into the fiberglass divider and bounced off. Undeterred, the shark kept repeating this behavior every few minutes to no avail. Meanwhile, the bait fish swam around unharmed in the second partition. Eventually, about an hour into the experiment, the shark gave up. . This experiment was repeated several dozen times over the next few weeks. Each time, the shark got less aggressive and made fewer attempts to attack the bait fish, until eventually the shark got tired of hitting the fiberglass divider and simply stopped attacking altogether. . The marine biologist then removed the fiberglass divider, but the shark didn’t attack. The shark was trained to believe a barrier existed between it and the bait fish, so the bait fish swam wherever they wished, free from harm. . THE MORAL: Many of us, after experiencing setbacks and failures, emotionally give up and stop trying. Like the shark in the story, we believe that because we were unsuccessful in the past, we will always be unsuccessful. In other words, we continue to see a barrier in our heads, even when no ‘real’ barrier exists between where we are and where we want to go. . . . . . . . . @christopherkelemen @northernspiritcf

I guess everyone has that one friend who is always late. I’m that friend. I hate being late. But I‘m so good at it. . When I say that „I‘m almost there“ that‘s probably when I step in the shower. It‘s not that my make up takes forever..I have no clue how to even use all that stuff..but my time management is just really bad..like REALLY BAD..and I also get distracted so damn easily. It‘s like.. „If I had a dollar for everytime I got distracted, I wish I had a puppy.“ . But I don‘t do it on purpose..seriously. It‘s not that I don‘t value your time. I‘m simply bad at maths. #nächstestellefünfherab . But my friends are smart. If we have a date at 7 they tell me to be there at 6.30..so I‘ll be there at 6.50..WAITING!! Do I like it? NAH. So will I change..slowly..but yes! . This is how we learn..and also accept each other. . . . . @sbstn.zmmrt . . . . . . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #igerswien #igersvienna #wienerneustadt #loweraustria #fashionlife #fashiontips #fashionmodels #lifestyles #lifestylebloggers #sweatpants #outfitstyle #camouflage #chucks #converseoriginal

Life is amazing. And then it´s awful. And then it´s amazing again. And in between the amazing and awful, it´s ordinary and mundane and routine. Breathe in the amazing, hold on through the awful, and relax and exhale during the ordinary. That´s just living. Heart-braking, soul-healing, awful, amazing, ordinary life. And it´s breathtakingly beatiful. - LR Knost . . . @christopherkelemen . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #igerswien #igersvienna #wienerneustadt #loweraustria #midweekinspo #midweekmotivation #midweek #lrknost #motivations #inspirationquotes

WARM UP Doing Crossfit for more than 4 years already I constantly need upgrades and fresh looks of my warm ups. If you know me you know that I hate warming up. But it´s so necessary to prep your body correctly. Combine Core movements wit unilateral exercises. But of course also build skill and strength in the process. . So Turkish Get ups and OHS often are a part of my warm ups - AAAAAND MANY MORE MOVEMENTS. . . . @christopherkelemen @northernspiritcf . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #crossfitworkout #workoutinspo #crossfitwod #warmups #coremovement #unilateraltraining #unilateral #igerswien #igersvienna #wienerneustadt #loweraustria #workouttuesday #exercisemotivation #exerciseroutine

In 2015, I swore myself, that I from now on I will only do a job that I truly love. That’s why one of my jobs is being a CrossFit (Online) Coach now. It absolutely fullfills me. . When it comes to the questions what determines a good coach I fully agree with Ben Bergerons The deeper sight of coaching. . The essence of us CrossFit Coaches is to make our clients move better and reach their individual goals. A good coach can see faults and has the tools, knowlege and ability to correct these faults. But we also have to go beyond those movements and connect with our athletes. . That‘s the „deeper side of coaching“ he is talking about - to develop an awareness of your athlete’s potential, build trust and create an atmosphere of success. Establish a strong relationship with clients. That’s the foundation of our true goals as coaches: . To improve the lifes, hapiness and health of our athletes. . I’m so blessed to have such awesome athletes - everyday you make me proud. Thanks for your trust. . Yours, Anna . . . @crossfit_wn @michael.meindl . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls crossfitworkout #igerswien #igersvienna #wienerneustadt #loweraustria #crossfitwn #motivationmondays #mondayvibes #mondaymantra #mondayflow #mondayworkout #coachinglife #coaches #crossfitcoach

#tattoosunday Lots of you already know my „anna makes butter“-story. I got two „butter“-tattoos. So I‘ll tell this story another time. . Today I wanna tell you what this tattoo also means to me. It‘s my first one. I got it when I turned 24. Superlate. You have to know till then I never liked tattoos. I just didn‘t get it. Why should we draw something on our skin and risk that one day we might not like it anymore and regret it? Why not putting up a picture on the wall..a picture we can change whenever we are tired of seeing it. . When I turned 24 I realized that this was not my true opinion about tattoos. It was my mum‘s. I never even thought of getting a tattoo cause I knew she would be badly disappointed. . But I realized that sometimes we have to cut chords. You don‘t have to defend or explain your decisions to anyone. Live without apologies. . I love all of my tattoos cause they tell a story. Everytime I learned a big lesson in my life I got one - they root me. They‘re about memorializing something so important it needs to be engraved on my skin. . If you are always trying to please everyone you are not going to make anything that‘s honestly yours. Even if it‘s your mum, dad, partner or a close friend. They gonna love you no matter what. . My mum still makes glutenfree pasta for me..eventough I‘m not gluten intolerant..but it would break my heart to tell her. Love you mum ❤ . . . @christopherkelemen . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #tattoogirls #tattoostyle #tattooinkspiration #tattoomeaning #tattoostory #girlswithtats #tattooinked #igerswien #igersvienna #wienerneustadt #loweraustria

SWEET LITTLE CORE FINISHER to end your training week. . 3 rounds: 30sec L-sit hold 10sec rest 30sec L-sit tuck to extension 10sec rest 30sec L-sit flutter kicks 1min rest . You‘ll feel your abs brewing something serious! 😉🤙🏼 tag me if you can 😜 . . . @crossfit_wn . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #northernspirit #crossfitworkout #workoutinspo #crossfitwod #coreworkout #coreworkouts #lsit #flutterkicks #igerswien #igersvienna #wienerneustadt #loweraustria #cfwn #crossfitwn

It‘s friday..same procedure as every friday..STORYTIME. . #9 POTATOES, EGGS AND COFFEE BEANS A daughter complained to her father that her life was miserable and that she didn’t know how she was going to make it. It seemed just as one problem was solved, another one soon followed. Her father took her to the kitchen. He filled three pots with water and placed each on a high fire. Once they began to boil, he placed potatoes in the first, eggs in the second and ground coffee beans in the third pot. He then let them sit and boil without saying a word to his daughter. The daughter moaned and impatiently waited, wondering what he was doing. After twenty minutes he turned off the burners. He took the potatoes out of the pot and placed them in a bowl, the eggs in another one. He then ladled the coffee out and placed it in a cup. Turning to her, he asked. “What do you see?” “Potatoes, eggs and coffee,” she hastily replied. “Look closer”, he said, “and touch the potatoes.” She did and noted that they were soft. He then asked her to take an egg and break it. After pulling off the shell, she observed the hard-boiled egg. Finally, he asked her to sip the coffee. Its rich aroma brought a smile to her face. “Father, what does this mean?” she asked. He explained that the potatoes, the eggs and coffee beans had each faced the same adversity – the boiling water. However, each one reacted differently. The potato went in strong, hard and unrelenting, but in boiling water, it became soft and weak. The egg was fragile, with the thin outer shell protecting its liquid interior until it was put in the boiling water. Then the inside of the egg became hard. However, the ground coffee beans were unique. After they were exposed to the boiling water, they changed the water and created something new. “Which one are you?” he asked his daughter. “When adversity knocks on your door, how do you respond? Are you a potato, an egg, or a coffee bean?” . THE MORAL OF THE STORY: In life, things happen around us, and things happen to us. The only thing that truly matters is your choice of how you react to it and what you make of it. Learn, adapt and choose to make the best of each experience.

TOKYO. 6 months ago. Weirdest city I‘ve ever been. I had a blast tho.. ..and I was blown away by their crazy metro-system. It runs like a clockwork..people fall asleep and all of the sudden they wake up and get off that station as the train is pulling in. Subway trains run on such a strict schedule..so they set their alarm.. Japanese trains are among the world’s most punctual..average delay is just 18 seconds! Mine ist 18 minutes..✌🏼 . I already told you..but if you forgot..here are my favorite facts about TOKYO: . 1. I can wear my silver leggins and no one is even watching. • 2. The country where my starbucks coffee tastes like lamb. • 3. The country of vending machines..5.5mil on almost every corner. Even on the top of the mountain (selling hot coffee in a can, fresh eggs and even used women underwear) • 4. In no other country they eat more fish..and weird snacks. • 5. More than 5 billion servings of ramen noodles consumed each year. • 6. You can play live mario kart in tokyos streets!! • 7. 90% of all sold cellphones are waterproof..because japanese use them under the shower. • 8. In Japan it is acceptable to take a nap while working. • 9. They sell wasabi KitKat here. • 10. In Japan they eat KFC on christmas eve. • 11. The green traffic light is called blue. • 12. Japanese have more pets than children. • 13. More than 3K McDonalds restaurants • 14. You can shop tax-free in Tokyo..so I did!! A ton! 😄👌🏼 • 15. Birth rate is so low..they sell more adult diapers than kids ones. • 16. If you have tattoos you cant go to hot springs or public bathhouses 😭 • 17. EVERY toilet has a heated seat. Man thats my favorite fact!! • 18. Tokyo is the second most expensive city to live in. Geeez. We spend so much! 🙈 • GOOD TIMES THO! Good times.. . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #northernspirit #travelingpost #travelnow #wanderlust #tokyolife #allgreyeverything #silverleggings #travelgrams

Got a super cute message yesterday. A girl told me about her being injured..for some weeks already. She was supposed to be able to train again yesterday..but the doctor ordered another 4 weeks of rest. Frustrating. So frustrating. She asked me to put up a post about injuries. I can‘t do that tho. I‘m neither a doctor, nor a physiotherapist or anything like that. . But I‘m an athlete who has been there. I‘m a girl who got mad, I paniced and I was frustrated. I was getting ready for a big competition. Being injured was the last thing I needed. Too much volume..too much stress..didn‘t listen to my body. . I was lucky cause I had awesome people around me-calming me down. . I learned that I have three options when something bad happens: - I can let it define me - I can let it destroy me - Or I can let is strengthen me I started listening to my body and came back stronger & wiser. . Shit happens. The difference is how we respond. A smart guy once said: Your setback is the the platform for a comeback. . . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #injuries #sportsinjuries #injuryprevention # #listentoyourbody #igerswien #igersvienna #wienerneustadt #loweraustria #midweekinspo #midweekmotivation #midweek #northernspirit #wurst

TUESDAY - time for comp training with my team. . TEAMWORK (noun) cooperative or combined effort of a group or persons working together as a team for a common cause. . OR #teamcfwn getting ready for @germanthrowdown . . . TODAY‘s workout: . 3 rounds 10 Bar MU 20 Push Press 50/35 . 1 min Rest . 3 rounds 15 def HSPU 20 DB Hang Power Cleans 30/22,5 . 1 min Rest . 3 rounds 20 cal row 20 C2b . Give it a go . . @christopherkelemen . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #barbellclub #stronggirls #northernspirit #igerswien #igersvienna #wienerneustadt #loweraustria #teamworkout #crossfitworkout #workoutinspo #crossfitwod #teamwod #germanthrowdown #northernspirit

Its Monday. My IG Feed is full of #motivationmonday. Its a good thing - its cute. But I thought a lot bout it. Why on monday? Whats so bad about Mondays? I guess its because on mondays we go back to work.. So if we need this motivation push on monday cause of our job-then wow..somethings not right. Then its not the right job. Dont get me wrong-I know..easy to say cause you see me working out twice a day..posting stupid stories on Instagram and travelling..everytime I wanna travel. . I work a lot. If you know my story then you know that Ive worked hard since I was 16. Even when I went to university - I worked my ass off. I also was a person whod have needed this motivation push on a monday. Thats exactly why I changed. I wanted to combine career and passion. So I did. . Theres no day where I dont work. But I absolutly love what I do.. and I escaped 9-5. I restructured everything. Not only work. To get more living out of it. . You know Timothy Feriss book 4 hour workweek. If not - read it. It shows how to.. Im not saying to quit jobs and travel..(I mean - hey if you can - do it). But lots of people cant or dont want to. I get that. But there are so many lil hints how to structure your life better. I loved it. So it helps in daily life. So stop wasting your time. . hands up if you love your job! 🙋🏼 I love my job! @anna_makes_butter . . . @christopherkelemen @northernspiritcf . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #stronggirls #greyhair #greyhaircolor #austriangirl #annadonauer #annamakesbutter #northernspirit #igerswien #igersvienna #wienerneustadt #loweraustria #motivationmondays #mondayvibes #mondaymantra #mondayflow #mondayworkout #barbellclub

So cute- so many of you were asking about my tattoos..and the meanings. It‘s a wonderful thing if people are interested in my motivations..what keeps me going and how I think about life. So let’s create the TATTOO-SUNDAY. For 8 weeks..cause I only have 8 YET! 😄 . . Everytime I learn a big lesson in my life I get a tattoo. . . #1 GO THERE Everyone has an individual definiton of being happy. I am happy when Im in a situation where I dont wanna change ANYTHING. When I dont wanna be somewhere else. With someone (else). When I dont miss anything in that moment. When its just perfect. Then I know Im HAPPY. 💛 But I also think that this is not a steady mood. There will always be ups and downs. Thats life and thats okay. But what I try is to have as much of these happy-moments as possible. I try to collect them. 💛 Some years ago I found myself in a situation where I was not happy. I was not at my happy place. I always wished I would be somewhere else. But I forced myself to stay..for a job. The only thing that mattered to me at that time. One day I realized that this is bullshit! I dont want to hope being at a better place where Im happy soon! I just GO THERE! 🏃🏼♀ So whats the saying: If you are not happy-ask yourself why. Ask yourself where you wanna be.. ..and then GO THERE. No matter what. 👣 You see-I made sure Ill never forget that again. @anna_makes_butter . . . @christopherkelemen @northernspiritcf @artfulinkbali . . . #crossfitaustria #crossfit #crossfitgirl #crossfitlifestyle #crossfitlove #crossfitlovers #crossfitgirlsrock #girlswithmuscels #stronggirlsrule #greyhair #greyhaircolor #butter #makebutter #northernspirit #tattoogirls #tattoostyle #tattooinkspiration #tattoomeaning #tattoostory #girlswithtats #tattooinked #igerswien #igersvienna #wienerneustadt #loweraustria #austriangirl #annadonauer #annamakesbutter #tattoosunday

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