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Michelle Bishop 09/21/2016 Crossfit NCR None Skill:
Bench Press
4 x 9 reps--built to 70 lbs

WOD:
12 Min AMRAP
10 Push Ups--did full pushups 1st round then knee pushups for rest
10 Box Jump Overs
10 OH Squats (35/45)--due to shoulder did front squats
completed 6 full rounds (180 reps)
found my box jumpovers slow		 180 reps
Workout Scaled
Michelle Bishop 09/20/2016 Crossfit NCR None Skill:
3 Position Power Snatch--still having shoulder issues, 4 days off didn't help--actually feels worse so must be a mobility issue--did power cleans instead--built to 70

WOD:
5 Rounds
1 Min AMRAP - Power Snatch 95/135--power cleans at 65
1 Min AMRAP - Row for Cals
1 Min REST
28, 27, 27, 27, 29=138		 138 reps
Workout Scaled
Michelle Bishop 09/15/2016 Home None WOD:
On the minute for 30 minutes (5 rounds):
Min 1 : 16 GHD sit ups--abmat situps
Min 2 : 16 calorie row--12 cal row
Min 3 : 60 single unders--60 singles
Min 4 : 16 calorie assault bike--12 cal row
Min 5 : 40 sec KB front rack hold--2x25 lb DB F/R hold
Min 6 : 40 sec handstand hold--wall walk for 3 rounds, then pike pushup hold with feet on coffee table
since I was at home, had to modify slightly		 30m 00s
Workout Scaled
Michelle Bishop 09/14/2016 Crossfit NCR None Skill:
1RM Thruster from the floor-built to 90 lbs, could have tried 95 or 100 but my shoulder is sore

WOD:
For time: 15 min cap
150 Thrusters (55/75)--45 lbs
*compare with August 10th, 2015
was hard as heck! 143 reps then collapsed on floor
last time I used 40lbs and did 140 reps. Should be aiming to complete in 7-10 min. Had long discussion with Pete about the weight. For example, the guys Rx wt is 75 and Pete's 1 rep max is probably 200 or more (so 75 is approx 25% of his 1 rep max). I did 90lbs for 1rep max and used 50% of my max for the wod. Makes it so much harder and takes longer to complete. Need to think about what my goal is.		 143 reps
Workout Scaled
Michelle Bishop 09/12/2016 Crossfit NCR None Skill:
Back squat 5x2--built to 130
*increase from August 22nd

WOD:
For time:
1000m Row
50 hang squat snatch (35/45)--trouble with swinging shoulder overhead so did squat cleans
30 ring dips--knee push ups
finished in 10 min even		 10m 00s
Workout Scaled
Michelle Bishop 09/10/2016 Crossfit NCR None Team Series Event 1 (with Jen, Nigel, Andy)
WOD: scaled version
21-15-9
Synchronized burpees facing bar
Synchronized over head squats (65/95)--45
Synchronized Chest-to-bar pull ups--ring rows
Jen and Nigel went first--scaled is pullups so we officially could only do 42 reps for competition. But Jen did ring rows and Nigel did pullups. Then Andy and I went--same movements as Jen and Nigel. Awesome workout! Don't remember the exact time but approx 22 min.		 22m 10s
Workout Scaled
Michelle Bishop 09/09/2016 Crossfit NCR None Team Series (with Jen, Nigel, Andy)
Event 4:
10 min to establish:
1-rep max hang power clean--I got new PR of 120!!
*teams of 4, all members going at once

Event 3: scaled, guys went first, then 5 min in, girls started on rower
Max calories rowed in 5 min
Max push presses in 5 min (115/85)--55 lbs
*in pairs
total reps as a team		 449 reps
Workout Scaled
Michelle Bishop 09/08/2016 Crossfit NCR None Team Series (with Jen, Nigel, Andy)
WOD relay MFMF:--we did scaled version
100 Double unders--singles
25 Toes-to-bar--situps
25 Deadlifts (225/155)--105 lbs
50 Box jump overs (24/20)--step overs		 18m 13s
Workout Scaled
Michelle Bishop 09/07/2016 Crossfit NCR None WOD:
Every 2 min for 10 rounds
1 Snatch + 2 Overhead squats
Cash out:
100 abmat sit ups for time
very sore right shoulder today--difficult to get into the overhead position, so used the trainer bar with 10s and only did 7 rds, and not a squat snatch
situps done in 4:38		 4m 38s
Performed as RX
Michelle Bishop 09/06/2016 Crossfit NCR None WOD:
@ 0:00
AMRAP 5--approx 53 reps (lost count of this one)
10 Push ups--knee push ups
10 Push press (65/95)--65 lbs
@ 10:00
AMRAP 5--90 reps
10 Power cleans (65/95)--65 lbs
10 Calorie row
@ 20:00
AMRAP 5
10 Burpee box jumps--step ups
10 Wall balls (14/20)--14
@ 30:00
AMRAP 5
10 KB swings (53/70)--35 lbs
10 T2B--knees up

did approx 290 reps in total but was tough to keep track so is an approx score.		 290 reps
Workout Scaled
Michelle Bishop 09/03/2016 Crossfit NCR None WOD:
Teams of 2 (with Jen L)
100 pull ups--ring rows
90 Deadlift (135/95)--70 lbs
80 Push ups--some full, some knee
70 HPC (135/95)--70 lbs
60 T2B--knees up
50 Front squat(135/95)--70 lbs
40 Dips--modified dips with tip toes on ground
30 Push Jerk (135/95)--70 lbs
20 Bar MU--3 ring rows, 3 knee pushups per BMU
10 Push press (135/95)--70 lbs
we did it in 29:59 (30 min cap)
fun wod!		 29m 59s
Workout Scaled
Michelle Bishop 09/01/2016 Crossfit NCR None RUNNING Pyramid:
1x200--gps not working yet
1x400--gps not working yet
1x800--avg pace 5:35
1x1600--avg pace 5:40
1x800--avg pace 5:33
1x400--avg pace 4:51
1x200--pace 3:45
**REST 1 min between reps**
used my Garmin to help keep up my pace for each section		 30m 26s
Performed as RX
Michelle Bishop 08/31/2016 Crossfit NCR None Skill:
Hang power clean--built to 105, tried 110 but couldn't get under it

WOD:
AMRAP 4
3 HPC (185/125)--85 lbs
6 HSPU--full pushups with mostly wide legs
20 Double unders
rest 1 min
AMRAP 3
rest 1 min
AMRAP 2
rest 1 min
AMRAP 1
continue each AMRAP where you left off
**compare with Oct 3rd, 2015--did basics that day so have no comparison--did notice that at that time I was doing singles and not DUs!
completed 7 rds and 12 DUs		 7 rounds 21 reps
Workout Scaled
Michelle Bishop 08/30/2016 Home None Did a modified version of the NCR wod today:
5-10-15-20-25-30
situps
pullups--did banded pullups and reverse rows under the treadmill
took approx 16 min		 16m 00s
Workout Scaled
Michelle Bishop 08/29/2016 Crossfit NCR None Skill:
Overhead squat - Find your 1RM--built to 95 but felt I could go heavier, ran out of time

WOD:
30 Calories assault bike--took approx 2:25--tried not to go too hard to have something left for the rest of the wod, still had rubber legs after!
30 OHS (95/65)--55 lbs
30 Burpee over bar
8:01		 8m 01s
Workout Scaled
Michelle Bishop 08/29/2016 Home None run 9km from Greely to Metcalfe (to where Trish is dogsitting right now)--felt good for 1st 2-3 km then sluggish. Could have used a gu to get me thru. Was hard to run on the slanted roads, plus the gravel is quite large. Would not recommend doing that again. 60m 00s
Performed as RX
Michelle Bishop 08/27/2016 Crossfit NCR None WOD:
Teams of 2 (with Colleen)
As many reps as possible in 30 minutes of:
600m run
60 kettlebell swings (53/70)--I did 44 for 2 rds, then 35
60 push-ups--did knee pushups
Run together, split the kettlebell swings and pushups as you wish.
we split the KBS and PUs in 10s and 5s
completed 4 rds and 300m		 4 rounds 300 reps
Workout Scaled
Michelle Bishop 08/26/2016 Crossfit NCR None Skill:
Front Squat x 1 --built to 115, just going heavy, not trying to pr

WOD:
3 rounds:
18 Wall Balls (14/20 pounds to a 10'/12' target) --14 lbs to a 10 ft target
18 Power Cleans (95/135) --75lbs
1st round of WBs was ok but hard to do more than 1 at a time in 2nd and 3rd round, did try to string 2s and 3s together; cleans heavy but kept at it, started doing singles and dropping the bar, helped a bit
completed the WOD in 10:22		 10m 22s
Workout Scaled
Michelle Bishop 08/25/2016 Crossfit NCR None Skill:
1 Power Snatch + 1 Squat Snatch

WOD:
For time: (18 min cap)
80-60-40-20
40-30-20-10
20-15-10-5
Double Unders
Burpees
Strict Pull-ups--did ring rows
was able to do 30 DUs unbroken!
burpees were just plain tiring!
completed 11 of 20 burpees
so was in the 3rd round of 4, thought about finishing the wod after class but didn't--very tough since the DUs are so tiring, then have to start burpees right away
 296 reps
Workout Scaled
Michelle Bishop 08/24/2016 Crossfit NCR None Skill:
Rowing technique

WOD:
Teams of 2: (with Regine)
10,000m row (cap of 35 min)--should have been longer
*compare to August 27th, 2015
did mostly 500s each, towards the end, Reg did 7-800 which really slowed her pace, not sure why she did that.
We had 2046 left to row--rowed 7954 m
 7,954 m
Performed as RX
Michelle Bishop 08/23/2016 Crossfit NCR None Skill:
Max Height Box Jump--approx 28 inches

WOD:
As many reps as possible in 15 minutes of:
15 Front Squats (95/135)--65 lbs
21 Box Jumps (20/24)--20 inch, some step ups some jumps
200m Run with a plate (45/25)--25 lb plate
completed 3 rds, 11 box jumps, not feeling energetic today		 3 rounds 26 reps
Workout Scaled
Michelle Bishop 08/19/2016 Crossfit NCR None Skill:
Push press + Push Jerk + Split Jerk--built to 90 lbs

WOD:
12 min AMRAP
50 air squats
20 Push press (85/115)--55 lbs
100 Double unders--did 50s since 100s would take too long
completed 2 rds and 3 push press
 2 rounds 53 reps
Workout Scaled
Michelle Bishop 08/18/2016 Crossfit NCR None WOD #1
100 ring rows for time--had approx 25 people so did it in pairs; I did it with Jen L on the rings, we alternated 10s and 5s, did it in 10:42 approx

WOD #2
5 rounds
200 ft sled push --50 lbs on the sled--quite hard! but worth doing		 10m 42s
Performed as RX
Michelle Bishop 08/17/2016 Crossfit NCR None Skill:
Front squat
1-1-1-1-1--built to 105

WOD:
27-21-15-9 or scaled 21-15-9-5
Calorie Row
Thrusters--45 lbs
**compare with Open workout 15.5**
Reza wanted to cap this at 12 min because there weren't enough rowers so we went in 2 heats. I did a modified WOD of 21-15-9-5 cal and thrusters--have wod regret because I would have like to have done the whole thing--may have been able to do the whole thing in 12 min not sure--anyway, I have MAJOR WOD REGRET!!! Was able to do the thrusters unbroken at 45--should think about increasing the weight next time		 7m 24s
Workout Scaled
Michelle Bishop 08/16/2016 Crossfit NCR None Skill:
Kipping pull ups / butterfly pull ups

WOD:
EMOM 20
10-20 calorie row--maintained 12 cal
5-15 Chest-to-bar pull ups--maintained 10 ring rows
score was min number of each per round		 20m 00s
Workout Scaled
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