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Athlete Date Sort Location Workout Name Description Results
Michelle Bishop 11/24/2016 Crossfit NCR None Skill:
5 Rounds (not for time) Unbroken
9 Toe to Bar
7 Chest to Bar Pull Ups
5 Bar Muscle Ups
worked on toes to bar and pullups (with band)

WOD:
16 Minute AMRAP
Teams of 2 (with Jacinda)
Row for Meters
*one partner is always holding a plank
we completed 3430m (plank got quite hard to hold, we did 200m intervals)		 3,430 m
Performed as RX
Michelle Bishop 11/23/2016 Crossfit NCR None Skill:
10 Rep Max Hang Power Clean--100 lbs, maybe could have done 105

WOD:
7 Min AMRAP
2-2-4-4-6-6-8-8-10-10 etc
Hang Power Clean (95/135)--85
HSPU--pushups
completed 8 of 12 pushups		 76 reps
Workout Scaled
Michelle Bishop 11/22/2016 Crossfit NCR None Skill:
3 Rounds
100 Singles
50 Double Unders
25 Triple Unders

WOD:
15 Min AMRAP
5 Left arm Turkish Get Ups (35/53)--26 lbs
7 Burpee Box Jumps (20/24)--20
5 Right arm Turkish Get Ups (35/53)--26 lbs
7 Burpee Box Jumps (20/24)--20
TGU harder on right arm but managed to do them
finished 2 rds and 4 TGUs on L		 2 rounds 4 reps
Workout Scaled
Michelle Bishop 11/22/2016 Crossfit NCR None Oly class
snatch work
power, hang fullx2, full--working up to 80%
then
back squat 105% of C&J for 4sets of 3--did mine at 115		 1h 30m 00s
Performed as RX
Michelle Bishop 11/17/2016 Crossfit NCR None Skill:
4 sets not for time:
5-10 strict pull ups--ring rows at more severe height
5-10 strict ring dips--negatives, pushups
2-5 strict muscle ups--transitions

WOD: 22 min cap
Rowing intervals (1 to 1 rest with a partner)--Jess
2x500m
3x350m
4x150m
we completed 5150m (I had 1 more interval to do)		 5,150 m
Performed as RX
Michelle Bishop 11/16/2016 Crossfit NCR None Skill:
3-rep Power snatch--built to 70lbs

WOD:
22 min AMRAP
10 T2B--knees up
10 Box jumps (24/20)--20
10 Power snatch (135/95)--60lbs
10 Bar facing burpees
completed 5 rounds and 2 snatch		 5 rounds 22 reps
Workout Scaled
Michelle Bishop 11/15/2016 Crossfit NCR Oly Class snatch work: (using max as 85 lbs)
variety work at 40, 50%
then power snatch, hang full, full, at 50-65%
then 3 full snatch at 70-85%
C&J work:
same percentages using 110 as max
variety work
power clean, hang squat clean, jerk
3 C&J
 60m 00s
Performed as RX
Michelle Bishop 11/15/2016 Crossfit NCR None Skill:
Back squat 5 set of 5 reps @ 80%--did 5 sets at 105

WOD:
Tabata (20 sec ON/10 sec OFF)
Push ups--started doing full pushups off a box, then got too hard so did knee pushups
Back squats (95/65)--65 lbs (good weight)
*alternating movements for 8 rounds each
maintained 8-9 squats, 7-8 pushups (pushups the most difficult)		 8m 00s
Workout Scaled
Michelle Bishop 11/14/2016 Crossfit NCR None WOD:
4 min max calorie Row--61 cal
rest 1 min
4 min max muscle ups--did transitions, approx 25
rest 1 min
4 min max clean and jerk (125/185)--75lbs, did 29
rest 1 min
4 min max handstand walk--did alternating shoulder taps holding a plank--80
completed approx 195 reps		 195 reps
Workout Scaled
Michelle Bishop 11/12/2016 Crossfit NCR None 30 min AMRAP (teams of 2)--with Jen
10 hspu --full pushups
15 deadlifts (250/175)--155
25 box jumps (24/20)--20
50 pull ups--ring rows
100 wall balls--14 lb to guys target (10ft)
200 double unders--combo of DUs and singles
400 m run with a 45 lb plate--25 lb plate
completed 1 rd and 136 DUs
*teams of 2, divide work as needed
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.		 1 rounds 336 reps
Workout Scaled
Michelle Bishop 11/11/2016 Crossfit NCR None Skill:
Back rack lunges--built to 65
4 sets of 10 (5 each leg)

WOD:
7 min AMRAP
Thrusters (65/100)--55
Chest-to-bar pull ups--ring rows
3, 6, 9, 12, 15......
92 reps (completed round of 15 and did 2 thrusters)		 92 reps
Workout Scaled
Michelle Bishop 11/10/2016 Crossfit NCR None Skill:
6 min EMOM
50 double unders--approx 30 each round

WOD:
50-40-30-20-10 GHD sit ups--abmat situps
10-8-6-4-2 Rope climbs--up to 10 ft mark
completed 1 of 4 rope climbs in 25 min		 25m 00s
Workout Scaled
Michelle Bishop 11/08/2016 Crossfit NCR None WOD:

10 min EMOM
odds - 5 Muscle ups--ring dips
evens - 3 Power snatch--65 lbs

10 min EMOM
odds - 10 Handstand push ups--some full pushups then knee pushups focusing on keeping elbows in
evens - 6 Power clean--65 lbs

10 min EMOM
odds - 20 calorie row--10-12 cal
evens - 15 burpees--10-12 burpees
***2 min rest between EMOMs***		 30m 00s
Performed as RX
Michelle Bishop 11/07/2016 Crossfit NCR None Skill:
Push Jerks from the rack
1-1-1-1 (increasing)--built to 105

WOD:
7 Rounds for time (12 min cap)
6 Push jerks (145/205)--chose 60% of 1RM (110) with advice from Pete--65lbs but could have gone heavier
12 Pull ups--ring rows		 9m 55s
Workout Scaled
Michelle Bishop 11/05/2016 Crossfit NCR None Liftoff Workout
1 rep max snatch--80 lbs (squat)--new pr!!
1 rep max clean and jerk--110 lbs (squat)--new pr!!
tried 115 but failed

WOD
15 min AMRAP
25 pullups--ring rows
50 cal row
100 overhead squats -- empty bar (35)
50 box jumps--20
25 pullups--ring rows
completed 5 of 25 ring rows (230 reps)
hard but good wod!!		 230 reps
Workout Scaled
Michelle Bishop 11/04/2016 Crossfit NCR None Skill:
Toes-to-bar technique/efficiency

WOD:
20 min AMRAP
5 power cleans (145/100)--started at 75 for 2 rounds then decreased to 65 to work on the bounce off thighs
10 Toes-to-bar--worked on getting knees higher and trying to kick toes up
15 Wall balls (20/14)--14
9 rounds even (270 reps)		 270 reps
Workout Scaled
Michelle Bishop 11/02/2016 Crossfit NCR None Skill:
Find your 1-rep max Front squat--135--PR by 15 lbs!

WOD: 8 min cap
100 over barbell lateral hops-- really sucked at these, ended up only doing 80 cause I had hit the 2 min mark
50 Front Squats (65/95)--65 but should have scaled the weight to 55, terrible form and took too many breaks
25 Ring dips--did pushups but my form really sucks--did mostly regular and the last 6-8 were knee pushups		 7m 17s
Performed as RX
Michelle Bishop 11/01/2016 Crossfit NCR None 20 rounds for time (Alternating with a partner)--partnered with a guy named Eric from Montreal--very nice guy!
30 min cap
20/18 calorie row--18 cal

Over head hold (65/95)--I did 55 but likely could have done 65
Details : Parter 1 rows 20 calories while partner 2 holds a 95lb barbell overhead - then switch. Keep doing this until both partners have complete 10 rounds of rowing. The calories can only be accumulated while the bar is overhead.		 27m 11s
Workout Scaled
Michelle Bishop 10/31/2016 Crossfit NCR None WOD:
31 min AMRAP:
31 Deadlifts--75 lbs
31 push ups--some full, then from knees
31 Hang power cleans--75 lbs
31 Pull ups--ring rows
31 Front squats--75 lbs
31 Sit ups
31 Jerks--75 lbs
31 air squats
31 Box jumps--step ups
31 Burpees
**135lbs /95lbs for all barbell movements**
completed 1 rd and 23 hang power cleans
hard as shit!!!!		 1 rounds 85 reps
Workout Scaled
Michelle Bishop 10/29/2016 Crossfit NCR None WOD: (with a girl named Caralyne)
With a partner, complete as many rounds as possible in 20 minutes of:
15 box jumps (20/24)--20
15 air squats
3 clean and jerks (95/135)*--55,65,75,80,85,90
*alternating rounds with your partner
*weight increases after each partner has completed the round. Weight increases as follows:
MEN - 135, 155, 185, 205, 225, 245, 265, 275 AMRAP
WOMEN - 95, 105, 125, 145, 155, 165, 175, 185 AMRAP
we completed 11 rounds and 1 C&J (I went first)		 11 rounds 31 reps
Workout Scaled
Michelle Bishop 10/28/2016 Crossfit NCR None Skill:
Overhead Squat, build to a heavy double for the day--built to 85 lbs

WOD:
"11.4"
10 min AMRAP:
60 burpees over bar --burpee facing bar
30 overhead squats (120/90)--55
10 muscle-ups--ring rows--double the number of MUs
completed 10 ring rows=95 reps		 95 reps
Workout Scaled
Michelle Bishop 10/28/2016 Crossfit NCR None WOD:
Deadlift 1-1-1-1-1
85, 105, 125, 155
165x3
175x2
185x2
195x1
205x1
215x1
220x1
new PR!		 220 lbs
Performed as RX
Michelle Bishop 10/26/2016 Crossfit NCR None 6 am class
Skill:
Max L-sit, 3 attempts--hung from bar with knees up, 10-15 sec max

WOD:
With a partner, 20 min AMRAP: (with Mac)
21/18 cal Row
15 Push Press (115/75)--55 lbs
9 Cleans (115/75)--55 lbs
*alternate rounds with partner
Mac went first--he completed 4 rounds and I completed 3 rounds and 18 cal		 7 rounds 18 reps
Workout Scaled
Michelle Bishop 10/25/2016 Crossfit NCR None Skill:
Hang Squat Snatch 3-3-3-3-3
@ 60-70%--kept it at 55lbs the whole time

WOD: (12 min cap)
3 rounds for time:
104 double unders--did 60, 50, 40 DUs
26 kettlebell swings (53/70)--used 35 lb KB		 9m 12s
Workout Scaled
Michelle Bishop 10/25/2016 Crossfit NCR None oly class
stayed 1 hr
worked on snatch directly after completing the 6pm crossfit class
gave me lots of opportunity to work on full snatch technique, which I get better at with lots of practice
went as heavy as 65 lbs, but nothing heavier so that my form didn't suffer		 60m 00s
Performed as RX
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