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Athlete Date Sort Location Workout Name Description Results
Michelle Bishop 12/21/2016 Crossfit NCR None Christmas WOD (teams of 2)--with Jen
100 cal row
100 deadlifts 225\155--135
100 bar over burpee
100 pull ups--ring rows
100 wall ball 20\14--14
100 GHD--ab mat situps
100 kettle bells 53\35--35
100 push ups--some full then knees
100 air squat
100 clean 135\95--85
Fun WOD!!!!!!!!		 48m 49s
Workout Scaled
Michelle Bishop 12/20/2016 Crossfit NCR None Skill:
10 min AMRAP:--did approx 7 rounds
3 weighted pull-ups--ring rows with feet on box
5 strict pull-ups--ring rows
7 kipping pull-ups--ring rows

WOD:
4 min AMRAP:
12/15 cal row--12
30 double unders
complete 2 rounds and 2 cal
4 min Rest
3 min AMRAP:
Max calorie row--completed 41 cal
3 min rest
2 min AMRAP:
Max double unders--completed 70 DUs		 197 reps
Performed as RX
Michelle Bishop 12/20/2016 Crossfit NCR None Oly class
snatch progression
power snatch; HPS; Hang full; snatch balance; OHS; full snatch
B/B/40/50/60
Then reduce complex by one each round:
70/5; 75/4; 80/3; 85/2; 90/1; 90/1--using 85 lbs as 100%
C&J progression
PC; HPC; H/FULL; PUSH PRESS; PUSH JERK; C&J
B/B/40/50/60
then reduce complex by one each round;
70/5; 75/4; 80/3; 85/2; 90/1; 90/1
ran out of time to do back squats--some people did a few sets		 1h 30m 00s
Performed as RX
Michelle Bishop 12/19/2016 Crossfit NCR None Skill:
Back Squat 7-5-3-7-5-3 (85, 100, 115) x 2

WOD:
For time:
30-24-18
Toes to bar--knees up
Overhead Squats (115/75)--55 lbs		 11m 41s
Performed as RX
Michelle Bishop 12/17/2016 Home None had a snowstorm so had to work out at home
did an EMOM of pullups (with legs on box) and handstands (practicing handstand pushups with reduced ROM)
then did seated shoulder press (4 sets) with 20 lbs
then did 5 rounds of:
10 cal row
10 burpees		 10m 00s
Performed as RX
Michelle Bishop 12/16/2016 Crossfit NCR None Skill:
Build to a heavy set of,
Power Snatch + Hang Snatch + Snatch--built to 65 or 70

WOD:
17 min AMRAP
40 Burpees to a target
30 Snatches (75/45)--45
30 Burpees
30 Snatches (135/75)--55
20 Burpees
30 Snatches (165/100)
10 Burpees
AMRAP Snatches (210/120)
completed the round of 20 burpees		 150 reps
Workout Scaled
Michelle Bishop 12/15/2016 Crossfit NCR None Skill:
50ft front rack walking lunge
*work to a heavy set--built to 85 (hard but doable)

WOD:
30-24-18
strict handstand push-ups--combo of pike pushups and regular pushups--Pete pushed me to keep doing pike pushups
box jump overs (20/24)--20
completed in 11:59		 11m 59s
Workout Scaled
Michelle Bishop 12/14/2016 Crossfit NCR None Skill:
3RM power clean + push jerk, touch and go--built to 90 lbs

WOD:
3 rounds for time: (cap 17 min)
80 double unders--did approx 2 min worth of DUs each round so ended up doing 40-60
40 air squats
20 push jerks (155/105)--65 lbs		 15m 59s
Workout Scaled
Michelle Bishop 12/13/2016 Crossfit NCR None Skill:
Deadlift 10-10-10-10-10--did 135, 145, 155, 165, 175, could have gone 185 I think

WOD:
TABATA
Weighted High Plank--using 25 lb plate		 175 lbs
Performed as RX
Michelle Bishop 12/13/2016 Crossfit NCR None Oly Class:
Competition:
snatch: build to 80% (85lbs is 1RM), then 3 lifts above 80%, did 75, 80, then failed at 85, 80, so did a lift at 75

C&J: build to 80%, (100lbs 1RM) then 3 lifts above 80%, did 90, 95, 100 lbs (a bit sloppy on 100 lbs but got it)		 1h 30m 00s
Performed as RX
Michelle Bishop 12/10/2016 Home None Gym was closed for renovations
WOD:
6 Rounds
20 Burpees
25 Air Squats
30 Sit Ups
completed in 24 min		 24m 00s
Performed as RX
Michelle Bishop 12/09/2016 Crossfit NCR None Skill:
5 Rounds (not for time)
10 Good Mornings--used women's bar with 10s (55lbs)
100ft Farmer Carry--used 2 50 lb KBs
15 Hollow Rocks

WOD:
12 Min AMRAP
150 Wall Balls (14/20)--14
90 D.U--DUs
30 Muscle Ups
took a long time on wallballs
managed to complete 43 DUs for total score of 193 Rx		 193 reps
Performed as RX
Michelle Bishop 12/08/2016 Crossfit NCR None Skill:
10 Minute EMOM
3 x Power Snatch--70 lbs, felt good

WOD:
10 Minute EMOM
Odd: 5 Wall Walks -- did 4 wall walks each round
Even: 12/15 Cal Row --did 10-12 cal		 10m 00s
Performed as RX
Michelle Bishop 12/07/2016 Crossfit NCR None WOD:
5 Rounds
3 Min AMRAP
12 Alternating Pistols--used deadlift plates as a place to squat to, worked pretty well (tried med ball but was too low)--also have a sore groin still
6 Deadlifts (155/225)--125
3 Rope Climbs--did 2-3 rope climbs per time, alternating going up the entire rope with going up to 10ft mark
Rest 1 Minute
completed 7 rds and 4 pistols		 7 rounds 4 reps
Workout Scaled
Michelle Bishop 12/06/2016 Crossfit NCR None Skill:
5 Rounds (not for time)
Max Effort Ring Support Hold--alternated with rings and bars, on rings held 20 sec, on bar held 1 min
5 High Box Jumps--used 24 inch box with 45 plate on top

WOD:
10 Rounds
30 Seconds of Burpees
30 Seconds of Rest
30 Seconds of KB Snatch (35/53)--tried 35 but felt too heavy so went to 26
30 Seconds of Rest
*alternate arms each round
completed 215 reps I think		 215 reps
Workout Scaled
Michelle Bishop 12/06/2016 Crossfit NCR None Oly workout (partnered with Juanita)
C&J bar/40/50/60 variety using approx 100lbs as 100%
PC+HFull+Jerk 70%x2
C&J 80%x3 (85lbs)

Snatch:
bar/40/50/50% variety using 85lbs as 100%
PS+HF+full @ 60-65-70-75
then tweaked left groin so couldn't continue
 60m 00s
Performed as RX
Michelle Bishop 12/03/2016 Crossfit NCR None WOD:
Teams of 2 (with Juanita)
20 Min AMRAP (sprint rounds)
5 Dead Lifts (225/315)--155
10 Burpee over bar
30 Unbroken Double Unders--I decided to do 60 singles instead so I wouldn't slow us down too much
we completed 14 rounds		 14 rounds 0 reps
Workout Scaled
Michelle Bishop 12/02/2016 Crossfit NCR None Skill:
Build to a heavy Push Press--built to 95

WOD:
crossfit open 12.3 workout
18 Min AMRAP
15 Box Jumps (20/24)--20
12 Push Press (75/115)--60--we're allowed to do push jerk too but should try to do mostly push press
9 T2B -- knees up
completed 6 rds and 10 of 12 push press/jerk (241 reps)
did this workout on Feb 23, 2016 using 55 lbs, completed 228 reps so have improved--also my T2B are higher than before		 241 reps
Workout Scaled
Michelle Bishop 12/01/2016 Crossfit NCR None Skill:
Build to a heavy power clean triple--built to 100, did only 2 reps at 105

WOD:
10 - 8 - 6 - 4 - 2
Power Clean (135/205)--85
5 - 4 - 3 - 2 - 1
Muscle Up--ring dip (negatives)		 5m 14s
Workout Scaled
Michelle Bishop 11/30/2016 Crossfit NCR None Skill:
5 Rounds (Not for time)
10 Strict Ring Rows
100ft Overhead Carry -- 2x26 lb KB--last 50 ft gets hard

WOD:
4 x :30 Max Effort Air Assault
*score = max cals
*rest as needed
12, 12, 11, 11 cal		 46 reps
Performed as RX
Michelle Bishop 11/29/2016 Crossfit NCR None Skill:
7 x 50ft Walking KB Lunge
did 1 rd with 20kg KBs--so heavy!!
did the rest with 35 lb KBs
WOD:
3 Rounds
100 Air Squats
25 Russian KB Swings (53/70)--35
air squats very tough after all that lunging		 14m 00s
Workout Scaled
Michelle Bishop 11/29/2016 Crossfit NCR None Oly class
focus on C&J
warmup--variety work 40, 50, 50%
then train: 60-80%, power clean, hang full, jerk
then 4 C&J at 80-85%
then pulls at 90% 4 sets of 4

legs done after doing the 6pm wod so no squatting tonite		 60m 00s
Performed as RX
Michelle Bishop 11/28/2016 Crossfit NCR None WOD:
5 Rounds NOT for time
Max Bodyweight Bench Press--75 for 9-10 reps
Max Pull Ups --ring rows for 12-15 reps		 120 reps
Workout Scaled
Michelle Bishop 11/26/2016 Crossfit NCR None WOD: 25 min cap
Teams of 2 (with Juanita)
100 S2OH (95/135)--65
100 Pistols--done to a bench
100 KB Swings (53/70)--35
100 Box Jump Overs
*EMOM 4 burpees
didn't feel quite warmed up enough for the S2O--so they felt difficult
we finished just under the time cap--awesome!!		 24m 56s
Workout Scaled
Michelle Bishop 11/25/2016 Crossfit NCR None did the 6am class for the first time in a while

SKILL:
Build to a heavy complex of 1 Power Snatch + 1 Squat Snatch--built to 65 lbs

WOD:
10 Min AMRAP
30 Snatch (45/75)--35 (empty bar)
30 Snatch (75/135)--45
30 Snatch (100/165)--55
AMRAP 120/210
got to the round of 55lbs and completed 27 reps (87 total)		 87 reps
Workout Scaled
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