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Michelle Bishop 03/08/2017 Crossfit NCR None Conditioning WOD (based on programming I saw on comptrain):
15 min EMOM
15 WB
15 KBS at 35
15 BJ
15 push press at 55
15 cal row
did 1st round thru at 15s, then had to reduce reps to 12-13 except for KBS to get approx 20 sec rest each min. Really good burner!		 15m 00s
Performed as RX
Michelle Bishop 03/07/2017 Crossfit NCR None Skill:
5 min EMOM
8 deadlifts *athlete chooses the load--Pete advised us to choose 65-75% of 1RM, so I chose 140 lbs (my 1RM is 215)

Workout:
8 rounds for time with a partner: (rower always going, 4 rounds each) 20 min cap (with Marnie)
500m row
15 ring dips-- I did 10 jumping ring dips
30 GHD sit ups--I did 10 GHD situps to a ball
tough WOD!!		 19m 17s
Workout Scaled
Michelle Bishop 03/06/2017 Crossfit NCR None Skill/Midline accessory:
4 rounds NOT for time:
25 hip extensions--did 15-20/round
60 second Hollow body hold

Workout:
5 rounds for time: (15 min time cap)
100ft Handstand walk--10 pike position handstands with walkout to horizontal (off a box)
30 one-legged squats, alternating--pistols to a 20" box		 14m 56s
Workout Scaled
Michelle Bishop 03/04/2017 Crossfit NCR None Crossfit Open 17.2
WOD: (scaled version)
12 minute AMRAP:
2 rounds of:
50ft dumbbell front rack walking lunge (35/50)--20
16 toes to bar--knee raises
8 dumbbell power cleans (35/50)--20
then,
2 rounds of:
50ft dumbbell front rack walking lunge (35/50)--20
16 bar muscle-ups--ring rows (not part of workout but did these anyway, pullups were the scaled movement)
8 dumbbell power cleans (35/50)--20
completed 78 reps (up to the bar muscle ups, then continued doing the workout to get the workout in)		 78 reps
Workout Scaled
Michelle Bishop 03/04/2017 Crossfit NCR None BASICS with Trish:
skill: deadlift

WOD:
12 min AMRAP (with Trish)
sprint rounds
10 burpees
15 deadlifts--105
we did 9 rds and 8 deadlifts
good burner!!		 243 reps
Performed as RX
Michelle Bishop 03/03/2017 Crossfit NCR None Skill:
Overhead Squat 3-3-3-3-3--built to 85, did my sets at that weight

WOD:
12 min EMOM:
Odd: Max Thrusters (35/45)--35
Even: Rest
completed 134 reps
tough WOD on arms--a bit jelly like at end		 134 reps
Performed as RX
Michelle Bishop 03/02/2017 Crossfit NCR None WOD: (with Colleen)
4 minutes of rowing (56 cal for me)
4 minutes of rest
4 minutes of running 50 ft lengths(48 for me)
4 minutes of rest
4 minutes of biking (38 cal for me)
4 minutes of rest
4 minutes of kettlebell swings (35/53)--35 lb (74 reps for me
4 minutes of rest
done in partners due to number of people in the class; we started at the running station
we got 485 in total so Colleen did 269		 216 reps
Performed as RX
Michelle Bishop 03/01/2017 Crossfit NCR None Did the basics class with Trish, then stuck around and did the skill/strength part in the next class::

Basics WOD:
AMRAP 7:
3 power cleans at 85
6 push-ups (found these hard for some reason, did most rounds from the knees)
completed 9 rounds and 3 cleans (84 reps)

Skill:
Power Clean 3-3-3-3-3--did the 5 sets at 95, 100 (tough)
 84 reps
Performed as RX
Michelle Bishop 02/28/2017 Crossfit NCR None Skill:
Front Squat 5-5-3-3-3-1-1-1-1-1--built to 130, but failed the rep, so best weight was 125--my PR is 135 but couldn't hit it today

WOD:
3 Rounds each, with a partner: (with Lauren, Jen)--odd number of people
20/15 cal row--15 cal
20 Wallballs --14
sprint rounds--in our case 2 of us went at once, then the 3rd did her round, tough on quads!		 11m 15s
Performed as RX
Michelle Bishop 02/28/2017 Crossfit NCR None Oly class
A: WARMUP
B: SNATCH: a) (DROPx4)x3; SNATCH BALANCEx4 (40, 50, 50)
C: POWER x1, HANG POWER x1,FULL HANGx2 (60, 60)
D: P/SNATCHx1,HANG FULLx1, FULLx2 (70, 70)
E: (FULLx2)x3 (80)
CLEAN & JERK:
A: HANG CLEANx2, JERK+LUNGEx2 (B,B,40,40)
B: POWER CLEANx1,HANG FULLx1,SQUATx1, JERKx1 (50,60,70)
C: (C&Jx2)x3 (80)		 60m 00s
Performed as RX
Michelle Bishop 02/27/2017 Work None Run at lunch:
10 and 1s approx 5k
ran to Mom's place along canal, said hi then ran back to work		 30m 00s
Performed as RX
Michelle Bishop 02/27/2017 Crossfit NCR None Skill:
Work up to a heavy single Push Press--built to 100 (matched my PR)

WOD:
12 minute AMRAP:
3 Rope Climbs--to 10 ft
12 Push Press (95/135)--65
50 Double Unders--did 50 DUs each round, big improvement in doing DUs when tired
completed 2 rounds and 63 reps		 2 rounds 63 reps
Workout Scaled
Michelle Bishop 02/27/2017 Crossfit NCR None Basics Class with Trish:
Skill: air squat

WOD:
12 min AMRAP
12 med ball front squats (14 lb)
12 burpee over ball
12 ring rows
spicy wod--completed 4 rounds and 23 reps		 4 rounds 23 reps
Performed as RX
Michelle Bishop 02/26/2017 Home None Rowing workout:
10x250m with 30 sec rest		 2,500 m
Performed as RX
Michelle Bishop 02/25/2017 Crossfit NCR None Crossfit Open 17.1

For time:
10 alternating dumbbell snatches (35/50) --35
15 burpee box jump overs (20/24) --20
20 alternating dumbbell snatches
15 burpee box jump overs
30 alternating dumbbell snatches
15 burpee box jump overs
40 alternating dumbbell snatches
15 burpee box jump overs
50 alternating dumbbell snatches
15 burpee box jump overs
*20 minute CAP
I did this open workout Rx, was hoping to get to the round of 50 snatches but fell short by 4 burpees
really felt out of shape as couldn't push as hard as I have in past, likely due to being frequently sick lately so not working out regularly, plus I feel a bit heavier lately		 156 reps
Performed as RX
Michelle Bishop 02/24/2017 Crossfit NCR None Skill:
10-8-6-4-2 Push Jerk--built to 105

WOD:
Teams of 2: with Fas
200 cal row, partner holds plank
*must switch every 20 cals
completed in 14:55 (20 min cap)		 14m 55s
Performed as RX
Michelle Bishop 02/23/2017 Hotel None Leaving this am to fly home so did workout prior to leaving:
treadmill warmup then
10 x 1 min at 7.0-8.0 with 1 min rest btwn		 30m 00s
Performed as RX
Michelle Bishop 02/22/2017 Hotel None In Vancouver for site visits, workouts at hotel:
treadmill workout: 10 min warmup then 10 x 1 min at 7.0-7.5
then modified WOD: (not for time)

42 Abmat Sit-ups
21 dumbbell Thrusters -- 25
30 Abmat Sit-ups
15 dumbbell Thrusters-25
18 Abmat Sit-ups
9 dumbbell Thrusters --25		 45m 00s
Performed as RX
Michelle Bishop 02/19/2017 Home None Skill:
DUs--approx 7 sets of 15-20

Rowing: 500m then
100/200/300/400/500/400/300/200/100 with 1-2 min rest btwn intervals
Then 3 sets of
10 pistols on box per side
20 floor leg raises
10 HSPU (to raised abmat)
10 O/H lunges with 25 lbs (first with left hand then with right, for 3rd set did 6 on left 6 on right)		 60m 00s
Performed as RX
Michelle Bishop 02/18/2017 Crossfit NCR None Teams of 3, 36 minute running clock, each team member takes a turn performing each of the following AMRAP while the others rest:
with Juanita and Jess
(A) 3 min AMRAP:
Burpees Facing Bar
(B) 3 min AMRAP:
Squat Cleans (125/185)--75
(C) 3 min AMRAP:
Squat Snatches (95/135)--55
(D) 3 min AMRAP:
Row for cals
We did 380 reps in total
I did 32 burpees, 22 squat cleans, 14 squat snatches and approx 38 cals		 380 reps
Workout Scaled
Michelle Bishop 02/17/2017 Crossfit NCR None Skill:
With a partner, rower always going, five rounds each of: -- had teams of 3 due to number of people
250m Row--200-250m
15 GHDSU--did 10-15 per round to a ball

WOD:
AMRAP 13:
4 Handstand Push-ups--pike pushups from a box
4 Cleans (95/135)--65
4 Alternating Pistols--to a box
*each round repetitions increase by 4 for every movement.
first wod back since vacation in Mexico plus was sick prior to that so hadn't worked out since Feb 6
did 2 workouts in Mexico but felt weak, so am better but still feeling weak
completed 19 of 20 cleans (159 reps)		 159 reps
Workout Scaled
Michelle Bishop 02/06/2017 Crossfit NCR None Skill:
5 x 7 Dead lifts--165

WOD:
2 Rounds for time
30 Dead Lifts (95/135)--95
30 Box Jump (20/24)--20
30 Alternating Pistols -- to a bench
9:00		 9m 00s
Workout Scaled
Michelle Bishop 02/04/2017 Crossfit NCR None WOD:
Teams of 2 (with Jen)
50 Alternating Rounds
5 Wall Balls --14
3 HSPU--pushups for me, combo of HSPU and pushups for Jen
1 Power Clean (155/225) -- 100
finished in 28:30 (30 min cap)		 28m 30s
Workout Scaled
Michelle Bishop 02/03/2017 Crossfit NCR None Skill:
14 Min EMOM
Odd: 4 x 50ft Shuttle Run--we did 6x50ft
Even: 10 Med Ball Cleans--14 lbs

WOD:
15.1A
9 Min AMRAP
15 T2B--first round did slower reps focusing on kicking my feet up higher
10 Deadlifts (75/115)--65
5 Snatches (75/115)--65
in the 2015 open I used 55 lbs and did knee raises and completed 130 reps, I did 101 reps this time but wasn't rushing, took time on T2B, and 65 for snatches felt good
15.1B
Then, 6 Min Cap to find Max Clean and Jerk -- did 110, matching my 1 rep max PR (in 2015 I did 90 lbs)		 101 reps
Performed as RX
Michelle Bishop 02/02/2017 Crossfit NCR None Skill:
Build to a heavy Push Press x 3 --built to 90 lbs (working from the floor)--feeling a bit weak so not as strong as usual

WOD:
9-6-3
Push Press (135/185)--75
Bar Muscle Up --ring rows x 2		 3m 47s
Workout Scaled
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