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Michelle Bishop 10/24/2016 Crossfit NCR None Skill:
Thruster, work to a heavy set of 5--built to 65

WOD:
"Artie"
Complete as many rounds as possible in 20 minutes:
5 pull-ups--ring rows
10 push-ups--combo of reg pushups, then wide leg pushups, then knee pushups
15 squats
5 pull-ups--ring rows
10 thrusters (95/65)--55 lbs
completed 6 rounds 8 thrusters

Police Officer Arthur Artie Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.		 6 rounds 43 reps
Workout Scaled
Michelle Bishop 10/22/2016 Crossfit NCR None WOD: (30 min time cap)
Complete for time with a partner: (with Jen)
100 Sumo Deadlift High Pull (135/95) *partner holds dead hang
100 Toes to bar *partner holds front rack
100 Front Squat (135/95) *partner holds handstand
100 Handstand Pushups *partner holds deadlift
we chose 65 lbs for the wod--75 felt heavy today
done in 28:44		 28m 44s
Workout Scaled
Michelle Bishop 10/21/2016 Crossfit NCR None Skill:
Clean and Jerk
work up to a heavy single for the day, no fails
Then,
3 singles at 10% less
feeling very weak today--built to 85, then backed down and worked on keeping bar close to body and popping it off my hips

WOD:
"11.3"
5 min AMRAP
Squat Clean & Jerk (165/110)--75 lbs, found heavy
each rep counts as 2		 42 reps
Workout Scaled
Michelle Bishop 10/20/2016 Crossfit NCR None Skill:
Rope Climbs

WOD:
3 Rounds:
21 Ring Dips--did approx 5 ring dips, then pushups
3 Legless Rope Climbs--did combo of rope climbs and rope jumps (putting hands high and pulling myself up off the floor--3 of those counts as a rope climb)--did it in approx 14 min but wasn't really timing myself

Midline work:
5 rounds:
10 situps
10 hollow rocks
10s L-sit--10 seconds of hanging from bar with knees up (hard)
10 Good Mornings--with empty bar		 14m 00s
Workout Scaled
Michelle Bishop 10/19/2016 Crossfit NCR None Skill:
Back Squat 3-2-1--built to 135

WOD:
10 min EMOM:
Odd - 5 Back Squats--at 85 (could have done 95 but went with a partner that did 85)
Even - 5 Strict HSPU--pike pushups on floor with abmat for head		 10m 00s
Workout Scaled
Michelle Bishop 10/18/2016 Crossfit NCR None Skill:
4 rounds:
Max Strict Pull-up--did ring rows at a very steep angle
Max Strict Toes To Bar--knees up

WOD: (with Darryl)
For max meters, with a partner:
5 min row (each partner)
4 min row (each)
3 min row (each)
2 min row (each)
1 min row (each)
approx 6809m I think		 6,809 m
Performed as RX
Michelle Bishop 10/18/2016 Crossfit NCR None Oly Class
clean and jerk work
built to 95 but found it hard
have done 100 before but need to practice more jerking		 60m 00s
Performed as RX
Michelle Bishop 10/17/2016 Crossfit NCR None Skill:
Snatch Pull 3x3 @ 105% -- built to 75

WOD: 15 min cap
For time:
1-10
Power Snatch (155/105)--55
Burpee Over Bar
done in 11:29		 11m 29s
Workout Scaled
Michelle Bishop 10/14/2016 Crossfit NCR None Skill:
5 min EMOM:
6 TnG Power Cleans--85 lbs

WOD:
"11.2"
15 min AMRAP:
9 Deadlifts (155/105)
12 Push-ups hand release
15 Box Jumps (24/20)
went Rx and managed to do full pushups right thru
completed 6 rds and 9 deadlifts		 225 reps
Performed as RX
Michelle Bishop 10/13/2016 Crossfit NCR None WOD:
14 min EMOM:
ODD: 7 Supinated Pull-ups/10 Ring Rows--5-10 pullups with red band, then green band when got too tired
EVEN: 20 Sit-ups--20 situps
Rest as needed, then,
14 min EMOM:
ODD: 20/15 cal Row--10 cal row
EVEN: 30s Handstand Hold--wall walk hold for 30 sec		 28m 00s
Performed as RX
Michelle Bishop 10/12/2016 Work None Did a bootcamp lunch hour class for fun
3 rounds with 45-60 sec at each station:
bicep curls
jumping jacks
plank on bosu ball with alternating knee touches to ball
battle ropes
high knees with intermittent burpee
kettlebell squats
pushups
sidestepping between cones
 25m 00s
Performed as RX
Michelle Bishop 10/11/2016 Crossfit NCR None Skill:
Push Press 3-2-1-1-1--built to 100 (new PR)

WOD:
10 minute EMOM:
ODD: Max reps Push Jerk (135/95)--70 lbs
EVEN: Rest
completed 70 reps		 70 reps
Workout Scaled
Michelle Bishop 10/11/2016 Crossfit NCR None Oly Class
Snatch work
Back squat
 1h 30m 00s
Performed as RX
Michelle Bishop 10/08/2016 Crossfit NCR None WOD: Team Series Event 8
24 Min AMRAP
MM pair (Andy and Nigel)
12-min. AMRAP:
30 double-unders
15 power snatches (75 lb.)
Then, FF pair (me and Jen)
12-min. AMRAP:
30 double-unders
15 power snatches (55 lb.)
Jen and I completed 238 reps (5 rounds + 13 DUs)
the guys completed 297 reps		 535 reps
Performed as RX
Michelle Bishop 10/07/2016 Crossfit NCR None Skill:
Build to a heavy power clean and jerk

WOD: Crossfit Team Series Event 7--scaled version
As MF pairs, alternating (1st--Jen and Nigel; 2nd Andy and me)
20-min. AMRAP:
5 clean and jerks, each (185 / 135 lb.)--115/75
10 synchro toes-to-bars--knee raises
Order: MF1-MF2-MF1-MF2-Etc.		 455 reps
Workout Scaled
Michelle Bishop 10/06/2016 Crossfit NCR None Two par WOD:

20 min EMOM
10-15 cal row alternating with
10-15 burpees
I started at 12 for 2 rounds, then moved to 10--very tough! Need to repeat this every 2-4 weeks to build fitness.
Team series event 6
10 Min AMRAP
C2B in pairs (scaled version)--the guys did all the C2B; Jen and I did ring rows--we got 139--the guys got 132 C2B--very impressive!!

 132 reps
Workout Scaled
Michelle Bishop 10/05/2016 Crossfit NCR None Team series event 5 WOD--scaled version:
For time (20 Min Cap)
200 wall-ball shots*--sets of 25
150 partner deadlifts--we did sets of 10s
200 hand release push-ups*--AMRAP (I did mostly 8-10)
*MF pair must hold static deadlift at 195 lb.
M - 14-lb. ball to 9-ft. target
F - 10-lb. ball to 9-ft. target
The 45-lb. barbell must be loaded with 80 lb. on one side and 115 lb. on the other side.		 15m 13s
Workout Scaled
Michelle Bishop 10/04/2016 Crossfit NCR None WOD: 38 min cap
Teams of 2 (with Laura)
1.25km Run w/medball (14/20)--we used 10 lb ball
400 Double Unders--we did equiv of 300 DUs, I did combo of DUs and singles (2x)
300 Air Squats
200 Pull Ups--ring rows
5km Row --completed 1886m of 5k (no one finished)		 38m 00s
Workout Scaled
Michelle Bishop 10/03/2016 Crossfit NCR None Skill:
Build to a heavy Hang Squat Clean--built to 105

WOD: (16 min cap)
27-21-15-9
Hang Squat Clean (85/115)--65 lbs
HSPU--regular pushups--tried to do full pushups the whole way		 16m 00s
Workout Scaled
Michelle Bishop 09/30/2016 Crossfit NCR None WOD:
Team of 2 (with Colleen)
we used 2 different bars so she could go Rx
120 Deadlifts (155/225) --115lbs
90 Hang Power Cleans (125/185)--85lbs
60 Push Jerks (95/135)--was worried about my shoulder so did empty bar at the beginning then added 10s to make it 55lbs--felt ok
*one partner works at a time
fun wod!!		 16m 40s
Performed as RX
Michelle Bishop 09/28/2016 Crossfit NCR None Skill:
10 Rounds not for time
10 GHD Sit Ups
10 Hip Extensions

WOD:
1000m Row for time.
4:02.9
tough to do! hanging on for the last 500
kept pace under 2 min most of first 500 but was averaging around 2:05-2:10 last 500.		 4m 02s
Performed as RX
Michelle Bishop 09/27/2016 Home None No crossfit today as it was muscleups and wall balls and still have the injury
Run intervals on treadmill:
Run
200m, rest 1min--.125 mile
400m, rest 1min--.25 mile
800m, rest 1min--.5 mile
800m, rest 1 min
400m, rest 1 min
200m, rest 1 min
*workout should take roughly 20 minutes (+/- 5 min)
Goal is to run mile PR pace throughout.
ran intervals at 6.7 on downstairs treadmill with 1.5 incline; took approx 24 min; distances were approx (in miles)		 24m 00s
Performed as RX
Michelle Bishop 09/26/2016 Crossfit NCR None Skill:
Build to a heavy Turkish Get Up--limited due to right shoulder injury, kept the KB light (13 lbs) and only did left side

WOD:
Death By Clean and Jerk (95/135)--75lbs
did squat cleans due to shoulder injury
completed 4 of 9 reps
feeling unmotivated due to injury		 8 rounds 4 reps
Workout Scaled
Michelle Bishop 09/23/2016 Crossfit NCR None Skill:

Back Squat

10 sets of 3 reps -- 115 lbs
tried 125 but found it very heavy this am (6am class) and my form was off, so backed off to 115		 115 lbs
Performed as RX
Michelle Bishop 09/22/2016 Crossfit NCR None WOD: 35 min cap
Teams of 2-with Jen
Run 1.25km
50 Muscle Ups -- ring rows
100 Clean and Jerks (95/135)--65 lbs, I did cleans, Jen did C&Js
150 Toe to Bar--I did abmat situps, Jen did knees up
200 Wall Balls (14/20)--14, I did squats with the med ball without throwing it up, Jen did wall balls
still having shoulder issues, not doing any overhead stuff--chiro tomorrow		 31m 07s
Workout Scaled
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