Friday, August 12 2022

Posted by Mandee on August 11, 2022   |   16 Comments



Bench Press Build Up E3MOM

12 – 8 – 6 – 3 – 3


5min AMRAP:

P1 – 200m Row or 0.5k Bike  /  P2 – 200m Run
P1 – 10 Push-ups  /  P2 – High Plank Hold
P1 – High Plank Hold  /  P2 – 10 Push-Ups
P1 & P2 – 20 Partner Passing Wallball Sit-ups

P1 & P2 – Max Synchronized Kettlebell Swings

Rest 2min

5min AMRAP:

P1 – 200m Run  /  P2 – 200m Row or 0.5k Bike
P1 – 10 Push-ups  /  P2 – High Plank Hold
P1 – High Plank Hold  /  P2 – 10 Push-Ups
P1 & P2 – 20 Partner Passing Wallball Sit-ups

P1 & P2 – Max Synchronized Kettlebell Swings

Core & Chest Development

1min L-Sit Hold on rings/dip bar/parallettes

20 Dumbbell Bench Press
20 Band Pull Aparts across Chest
20 Bar or Ring Dips

20 Dumbbell Push-Ups (1 arm on DB/10 each arm)


16 responses to “Friday, August 12 2022”

  1. Nathaniel says:

    Go’head LJ….A lot of work for a lot of years went into those muscle ups. LJ earned those big time and it’s awesome when someone accomplishes a goal of any kind. LJ certainly knows how to set goals and follow a plan until the end…no matter the end. LJ is one hard working CrossFitter and she’s seen mountain tops and hiked through valleys but she’s always present and enjoys the journey. You set a good example LJ. LJ also gets to enjoy her fitness with her family now cause almost the whole gang is here now. Tom, McKenna, Brayden, and Dylan are all a part of CFHSV and it’s a beautiful thing for the Rays and CFHSV. Rock on LJ😊

  2. Mandee says:

    LJ flying high! This lady is awesome and I love her ☺️ She’s as kind and down to earth as they come. She’s a proud mom, a devoted wife, a hard working teacher….oh, and she happens to be a CrossFit Games athlete too!! LJ is a stud of an athlete who knows how to set goals and work hard to achieve them. She cares about others and is a natural motivator and encourager, too. She’s got a wonderful family and we are so proud to have all of them call CFHSV home. Keep killing it, LJ! Love seeing you soar! 🤩

  3. Hal says:

    A. 135 – 155 – 185 – 205 – 225(2)

    B. 82 rx+ w/ Tyler The Creator

    C. Complete

  4. KCoop says:

    The queen herself 👑 there’s nothing she can’t do! so thankful to call her friend!!

  5. Tyler Canoles says:

    A. 135-155-175-185-205(2)

    B. 82 RX+ Hal

    C. Complete

  6. CJ VK says:

    121 rx w/ Trill Will (62 & 59)

  7. Justin says:

    109 rx with the Big Dog

  8. Misty says:

    LJ! I was lucky enough to watch her attacking those muscle ups with that big kip and glide over those rings! She has put in work. People often see the finished product and think it comes easy, but that’s far from the truth. I’ve watch LJ work the low rings, work the transition, work the kip and fail time and time again… I guess that’s why it’s even more fun to watch her succeed! LJ is super kind, coachable and always cheering and supportive of those around her. I’m so proud of her as an athlete but also proud of the wife, mom, friend and teacher that she is to everyone else. Blessed to have the entire Ray family at CFHSV!

  9. Nathaniel says:

    Yesterday’s WOD

    A. Snatch Complex = 150

    B. 7:33 rx

  10. Bradley says:

    LJ showing off those skills! One awesome lady who has been working hard for many years to show these ring MUs off. Keep it up stud!

    Yesterday’s WOD:

    155 snatch complex

    12:18 with 70# DB and 165#

  11. Jason Morgan says:

    A. 145
    B. 9:56 Rx

  12. Mandee says:

    Yesterdays strength and WOD:
    A. 105
    B. 14:51 with 50# DB and 115# barbell

  13. Alex says:

    Fought yesterdays programming:
    165 complex
    15:19 (70lb DB / 175 BB)

    • Alex says:

      LJ is an amazing athlete, always putting in extra time to train the ever-narrowing list of weaknesses. You rock, LJ!

  14. LJ says:

    Thank you guys for alway being amazing and supportive! The best feeling is when you work so hard doing the little things and the mundane and then the magic happens. The most frustrating process but also the most rewarding. Thanks Misti for capturing my first WOD doing RX Ring Muscle ups!! Hard work does pay off. Set the goals, do the work and trust the process!!