Wednesday, November 1 2023

Posted by Mandee on November 1st, 2023

24 responses

Overhead Squat Build Up E2MOM

5 - 4 - 3 - 2 - 1 - 1 - 1

3 Rounds For Time: (16min cap)
9 Overhead Squats 95/65 RX+115/75 MRX 75/55lbs

15 Shoulder to Overhead
21 Calorie Row/Bike or 400m Run

Handstand & Flexibility Development

1 set Handstand Walk 50'(progressions etc.)

Spend 3min on Banded Shoulder Stretches
1 set Handstand Walk 50'(progressions etc.)

Spend 3min on PVC Shoulder Stretches

1 set Handstand Walk 50'(progressions etc.)

Spend 3min on Favorite Shoulder Stretches

24 responses to "Wednesday, November 1 2023"

Nathaniel says:

October 31, 2023 at 8:20 pm

LJ working those MUs and looking spot on! LJ has put in a lot of extra work for those and it’s paid off beautifully. Always enjoy LJ in class and appreciate her work ethic and attitude. She’s as coachable as anyone and always learning and chasing down her personal goals. She’s also quite funny and I love joking with her in class and sharing stories between lifts and WODs. Keep the Kip alive LJ 😊

Jordan says:

October 31, 2023 at 11:32 pm

That’s one hard working chick right there! My friend and motivator! So inspiring and uplifting to be around and always has the best attitude. So glad I’m working out with my friend again.

Alex says:

November 1, 2023 at 6:22 am

LJ is an inspiration to so many of us here. I love seeing her perseverance pay off on these RMU!

Back Squat Training
6:03 Rx+ (row)

Eugene M says:

November 1, 2023 at 6:58 am

A) 165-185-205-215-225-235-265 (tied PR)
B) 8:13 Rx+ 🚣‍♀️

Bo says:

November 1, 2023 at 7:19 am

A: 135
B: 11:31 rx

Hal says:

November 1, 2023 at 7:21 am

A. 115-135-155-165-175-185-205(pr)
B. 9:57 rx+ 🚴‍♂️
C. Work

Kim G says:

November 1, 2023 at 11:06 am

A. 85
B. 13:04 rx, row

Jason Morgan says:

November 1, 2023 at 11:21 am

A. 95-115-135-155-185-205(x)-205
B. 6:51 Rx (Row)

Nathaniel says:

November 1, 2023 at 11:42 am

A. 200

B. 10:08 rx+ ( row )

Champ says:

November 1, 2023 at 11:43 am

135(5)-170(4)-205(2)-235(2)-265-280(x - failed on the way up 😉)
7:12 rx+ (row)

Griff says:

November 1, 2023 at 5:51 pm

185(5)-205(4)-225(3)-245(2)-275(1) -300(x)

5:58 rx+ row

Lupo says:

November 1, 2023 at 6:14 pm

Modern day superwoman in the flesh! Always inspiring to see LJ in action!

135(5)-165(4)-185(3)-215(2)-225(x)-225(x)-225(x)

9:08 rx+ row

Bailey says:

November 1, 2023 at 6:26 pm

A. 210 (PR)
B. 6:41 RX+ (row)

Madison says:

November 1, 2023 at 7:27 pm

A. 210
B. 9:00 Rx+ (row)

Misty says:

November 1, 2023 at 7:29 pm

LJ! It was so much fun to watch LJ flying high during this WOD! She sure has come a LONG way since I watched her get the first one! This woman puts in work. She perseveres and never loses sight of her goals. LJ is an awesome athlete and even better person. I always enjoy our talks and it’s always fun to watch her throw down. LJ, keep throwing up scores for everyone to chase!

Misty says:

November 1, 2023 at 7:31 pm

Scaled Freddy vs. Jason (didn’t do a buy in for either WOD)
3+26
3+13

Mandee says:

November 1, 2023 at 7:34 pm

Yes ma’am! That is what I’m talking about. Makes my heart happy and oh so proud to see LJ making goals become reality and showing everyone that hard work pays off! LJ is full of positivity and always sporting that beautiful smile, and she’s got a gift of lifting other up when they need it most. She’s a devoted mother and wife who loves her family fiercely, and she pushes herself to be better everyday. So much love and respect for this lady, and so proud to call her a CFHSV athlete! 😊

A. 175
B. 7:53 RX+ row

Jay says:

November 1, 2023 at 7:55 pm

95-115-135-155-165-175-185

8:38 Rx, Row

Christian Shirey says:

November 1, 2023 at 7:55 pm

215(2) got behind the clock and only tried 1 single. Missed at 245
7:52 rx+

LJ says:

November 1, 2023 at 8:31 pm

Thanks guys! I am blessed more than I deserve and I am so thankful for all of you, your support, guidance and coaching. My CFHSV Family continually make me better as an athlete. There is not a better feeling than setting a goal and accomplishing it. It’s what keeps me motivated!

Cherokee says:

November 1, 2023 at 9:00 pm

205 for 1
7:11 Rx+

LJ says:

November 1, 2023 at 9:07 pm

Justin says:

November 1, 2023 at 10:30 pm

95-115-135-155-175-185-205 front squat
8:58 bike, scaled to front squat

Sean Don says:

November 2, 2023 at 11:45 am

275

5:38 Rx+ row

Wednesday, November 1 2023

24 responses to "Wednesday, November 1 2023"

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