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Michelle Bishop 05/31/2017 Crossfit NCR None Skill:
Build to a heavy
2 Power Cleans + 2 Push Jerks--built to 105 but wasn't pretty

WOD:
21-15-9
Deadlift (95/135)--70
Hang Power Clean (95/135)--70
Push Jerk (95/135)--70
glad I went with this weight and not 65, challenged me
was aiming to finish btwn 8-10 min so just made it		 9m 49s
Workout Scaled
Michelle Bishop 05/30/2017 Crossfit NCR None 5 x 10 Pulls on the Rower
*highest wattage of the day (men and women) gets a prize. I got 408

WOD:
Teams of 2 (with Chiz)
16 Min AMRAP
Burpees --I did 91 burpees, Chiz 84
Cals on Rower -- 172 cal btwn us
*both partners work at the same time
*score = total reps 		347 reps
Performed as RX
Michelle Bishop 05/26/2017 Crossfit NCR None Workout: 30 min cap
Jen and I decided on weights that allowed us to keep moving and push intensity
The Seven Seven rounds of:
7 Handstand push-ups.
7 thrusters, 135 lbs/95 lbs -- 55 lbs (good choice) unbroken on all rounds
7 Knees to elbows.-- knee raises
7 deadlifts, 245 lbs/165 -- 125 lbs (good weight) went unbroken on all rounds
7 burpees.
7 kettlebell swings, 2 pood/1,5 pood or 32kg/24kg.-- 35 lbs (unbroken)
7 pull-ups.-- ring rows

Many people didn't finish--my goal was to finish, so I picked good weights to get the job done!!

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.		 28m 03s
Workout Scaled
Michelle Bishop 05/25/2017 Crossfit NCR None Workout:
For time:
Run 1.25km--6:55

Workout: (cap 13 min)
3 Rounds for time:
100 double unders--feeling frustrated with DUs, scaled number down to 50, did sets of 5 or 10
35 GHD sit ups--scaled down to 20 per round		 12m 15s
Workout Scaled
Michelle Bishop 05/24/2017 Crossfit NCR None Skill
2 Push press (behind head with snatch grip) + 2 Overhead squat--built to 80

Workout:
As many reps as possible in 20 min:
20 Calorie row--20 cal
20 Ring dips--scaling option today was pushups
20 OHS (35/45)--35
completed 4 rounds and 3 cal (approx 5 min per round), pushups the hardest part		 243 reps
Workout Scaled
Michelle Bishop 05/23/2017 Crossfit NCR None Skill:
Clean and split jerk--built to 100, focused on wider feet in the split, also am trying a bit wider grip on the bar
1-1-1-1

Workout:
As many reps as possible in 8 minutes of:
10 Toes-to-bar--knee raises
10 Deadlifts (125/185)--125
did 5 rounds plus 3 knee raises		 103 reps
Workout Scaled
Michelle Bishop 05/23/2017 Home None with Lisette
10 rounds each
200m row
200m run
partner rests while the other is working, sometimes we started rowing a bit before the other person arrived back from run
took approx 35 min		 10 rounds 0 reps
Performed as RX
Michelle Bishop 05/20/2017 Crossfit NCR None WOD:

Teams of 2: (with Carolyn) 30 min cap
200 Wall balls (20/14)--14, we did sets of 10
150 Pull ups--ring rows, sets of 5-10
100 Thrusters (75/55)--55 (sets of 5)
50 Burpee Muscle ups --burpees to a target, sets of 5
we finished in approx 26:29
hard but fun wod!		 26m 29s
Workout Scaled
Michelle Bishop 05/19/2017 Crossfit NCR None Skill:
HSPU & Rope Climbs

WOD:
Falkel
25 Min AMRAP
8 HSPU--pike pushups with 1-2 45lb plates under feet
8 Box Jumps (24/30)--24
1 Rope Climb
U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.		 11 rounds 0 reps
Workout Scaled
Michelle Bishop 05/18/2017 Crossfit NCR None Teams of 2 (with Jen)
5k Row
1k - Partner Holds a plate -- 25 lb
2k - Partner holds a handstand --I did wall facing handstand holds
3k - Partner holds a plate
4K - Partner holds a handstand
5k - Partner holds a plate 		23m 30s
Performed as RX
Michelle Bishop 05/17/2017 Crossfit NCR None Didn't get to gym yesterday so did a bit of the wod today
Bench press: 5 sets of 5, built to 80 lbs
did 8 pushups after each set

Skill: overhead squat--built to 95 lbs (1 rep)

WOD: (15 min cap)
100 goblet squats (26 lbs)
50 ring rows--goal is to challenge yourself, so put feet further forward
100 double unders
found the DUs very hard!! finished at 15 min, last one to finish
 15m 00s
Workout Scaled
Michelle Bishop 05/15/2017 Crossfit NCR None Skill:
Power clean x 3 (touch and go)--built to 105

Workout:
AMRAP 3
Power cleans (115/85)--picked 75 since not feeling that strong yet--hopefully by next week I will start feeling back to normal!!
AMRAP 3
Burpee pull ups
AMRAP 3
1 Power Clean (115/85)--75
1 Burpee over bar
***rest 1 min between AMRAPs***

did 96 total reps ( 38 +25+33)		 96 reps
Workout Scaled
Michelle Bishop 05/13/2017 Crossfit NCR None Workout: 30 min cap
Teams of 2: we were a group of 3--Lauren Carter and a visitor Natalia (strong)
30-20-10-20-30
Clean and Jerk (155/105)--started at 85 but was too hard--still struggling to get back to 100%, so changed to 65 lbs
Synchro burpee facing bar--pace of burpees too fast for me so I took breaks when needed and the other 2 did the synchro burpees
*Clean and jerks are split, but both partners must complete all the burpees.
Lauren did 85 lbs and Natalia did 105 lbs		 24m 09s
Workout Scaled
Michelle Bishop 05/12/2017 Crossfit NCR None Still not feeling 100% but getting closer--noticing now that my cardio is not up to par
"Nutts"
For time:
10 handstand push-ups--pike pushups
15 deadlifts (205/250)--155
25 box jumps (24/30)--24
50 pull-ups--ring rows
100 wallballs (14/20)--10 at 14 lbs then 90 at 10 lbs, still hard!
200 double unders--400 singles, still very hard!
Run 400m with a plate (25/45)--25

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.		 24m 09s
Workout Scaled
Michelle Bishop 05/09/2017 Crossfit NCR None Still not strong so just doing what I can
Skill:
Build to a heavy one-rep front squat--built to 125 but feeling weak

Workout:
As many rounds as possible in 8 min of:
5 Front squat (155/105)--60 lbs
5 Burpee facing bar
*add 1 rep to both movements every round (6-6, 7-7, 8-8....)
completed 1 of 10 burpees		 81 reps
Workout Scaled
Michelle Bishop 05/08/2017 Crossfit NCR None First Day back working out after being sick for 1 week:
still not feeling 100% but want to start moving around, so everything will be scaled back today

14 min EMOM
odd - 50 double unders--approx 15-18
even - 20 wall balls--12 with 14 lb ball
rest 2 min
14 min EMOM
odd - 18 cal row--10 cal
even - 16 push ups--10 knee pushups		 28m 00s
Workout Scaled
Michelle Bishop 04/26/2017 Crossfit NCR None Basics Class:
Skill:
muscle up transitions--worked on putting feet further in front of rings instead of under rings, had some success, continue to work on feet out in front and fast transition

WOD: (20 min cap)
4 rounds:
400m Run
9 Muscle-ups--transitions with feet in front of rings, then jumping extension		 15m 09s
Workout Scaled
Michelle Bishop 04/25/2017 Crossfit NCR None Skill:
2 rep max deadlift--built to 205, only 1 rep at 215 (matched my PR)

WOD: (15 min cap)
5 rounds:
5 deadlifts (205/315)--155 (intent is to be heavy but not dropping btwn reps
10 box jumps (24/30)--24
15 toes to bar--knees up		 11m 06s
Workout Scaled
Michelle Bishop 04/24/2017 Crossfit NCR None Skill:
Rope climbing

WOD:
As many rounds as possible in 20 minutes of:
50 air squats
15 ring dips--did combo of ring dips with red band and the sturdy ring dip extension
5 rope climbs--3 climbs per round		 3 rounds 24 reps
Performed as RX
Michelle Bishop 04/22/2017 Crossfit NCR None WOD:
In teams of two, complete the following: (with Jen)
(30 min cap)
Run 400m
50 Clean and Jerks @ 95/135--65
Run 400m
40 Clean and Jerks @ 110/165--70
Run 400m
30 Clean and Jerks @ 125/185--75
Run 400m
20 Clean and Jerks @ 140/205--80
Run 400m
10 Clean and Jerks @ 155/225--85 or 90
*Run together, split the cleans as you wish.
Jen's shoulders not feeling good so we increased weights less than expected (can't remember the exact weights, these are approximate)		 29m 56s
Performed as RX
Michelle Bishop 04/21/2017 Crossfit NCR None WOD: (10 min cap)
21-15-9
Shoulder to overhead (95/135)--65
Chest to bar pull-ups--ring rows

Skill:
5 Rounds:
1 minute of Wallballs--14
1 minute of Rest
this was tough but good!		 5m 59s
Workout Scaled
Michelle Bishop 04/20/2017 Crossfit NCR None WOD: (15 min cap)
3 rounds:
24 calorie row
6 muscle-ups--transitions
3 squat snatch (135/205)--65 lbs (80% of 1RM)
finished in 11:20

Skill:
Snatch High Pull
3 @ 90%, 3 @ 95%, 2 @ 100%, 1 @ 102% of max snatch 70, 75, 80, 85		 11m 20s
Workout Scaled
Michelle Bishop 04/19/2017 Crossfit NCR None Skill:
5 rounds:
1 minute of push-ups--did combo of regular pushups and box pushups (still very hard)
1 minute of rest

WOD: approx 20 min cap
For time:
300 double unders--150 DUs
40 chest to bars 40 jumping C2B from box (still hard!)
200 double unders--100 DUs
30 chest to bars--30 jumping C2B
100 double unders--50 DUs
20 chest to bars--20
completed 1 of 20 C2B		 371 reps
Performed as RX
Michelle Bishop 04/18/2017 Crossfit NCR None Skill:
Every minute on the minute for 12 minutes:
3 Front Squats @ 65% of max clean--my max clean is 120 so used 80 lbs

WOD: (15 min cap)
4 rounds of:
30 alternating pistols - used med ball with 35 lb plate and 2x10 lb plates (still lower than box or bench)
15 push jerks (80/115)--65 lbs		 11m 34s
Workout Scaled
Michelle Bishop 04/13/2017 Crossfit NCR None WOD: 25-30 min cap
Teams of 2 (with Chiz)
100 Deadlifts (155/225)--115
80 Toe to Bar--knee raises
60 Hang Power Cleans (135/185)--85
40 Front Squats (95/135)--65
20 Rope Climbs --full rope climbs!
24:09		 24m 09s
Workout Scaled
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