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Athlete Date Sort Location Workout Name Description Results
Michelle Bishop 08/15/2016 None None Skill:
Power Clean and Push Jerk--built to 100

WOD: (25 min cap)
Run 1 Mile--did it in 8:48
50 Ring Dips--did 20 or 30 full pushups (I think 20, then did the rest from the knees)
50 Clean and Jerks (95/135)--65 lbs--this was very hard, one of the hardest workouts for me recently (esp the C&J), may have been dragging a bit		 24m 40s
Workout Scaled
Michelle Bishop 08/13/2016 Crossfit NCR None WOD:
Teams of 2, (with Jen Lowrey)
20 minute AMRAP:
6 Deadlifts (215/315)--105 (we went light but it was fine)
12 Toes to bar--I had sore shoulder so did abmat situps
12 Burpees over bar
*alternating sprint rounds
we completed 11 rounds and 4 burpees--fun!		 11 rounds 22 reps
Workout Scaled
Michelle Bishop 08/12/2016 Work 400m repeats Run 400m repeats (lunch time workout at work)
took 1:30-2:00 min walking breaks
1: 2:05 for 400m 5:13 pace
2: 2:10 for 400m 5:25 pace
3: 2:15 for 430m 5:13 pace
4: 2:11 for 410m 5:19 pace
5: 2:11 for 400m 5:28 pace
6: 2:01 for 400m 5:03 pace
7: 2:03 for 400m 5:08 pace
8: 2:02 for 410m 4:57 pace
9: 2:04 for 400m 5:10 pace		 40m 00s
Performed as RX
Michelle Bishop 08/11/2016 Crossfit NCR None Skill:
Sprinting and Cutting (lots of running drills)

WOD:
Teams of 2 (with Juanita)
Suicide Sprint Relay
done on nearby soccer field, took med balls to place 1/3 and 2/3 up field, did full suicide, then 2/3, then 1/3, then in reverse
*** It will be hot outside. Pack lots of fluids with electrolytes and running shoes.		 11m 59s
Performed as RX
Michelle Bishop 08/10/2016 Crossfit NCR None Skill:
Overhead Squat 1-1-1-1-1--built to 60lbs
(Tempo: 10s eccentric, 10s hold)

WOD:
20 minute AMRAP:
32 Overhead Squats (35/45)--35
400m Run
32 Burpees to a target
completed 2 rds and approx 100m of run--felt very weak and not strong--could be due to the 500 squats (still), just coming back from vacation, not taking the NOx anymore--am reordering it today!		 2 rounds 100 reps
Performed as RX
Michelle Bishop 08/09/2016 Crossfit NCR None Skill:
Bar Muscle-ups

WOD: (15 min cap)
8 Rounds:
50 Double Unders -- did 40s until my rope broke, then had to find a new rope which was too long, so did 100 singles for last few rounds
5 Bar Muscle-ups--ring rows
completed 6 rds and 50 singles		 380 reps
Workout Scaled
Michelle Bishop 08/05/2016 Cottage None at the cottage did:
500 air squats for time
did it in 19:04
everyone on the chat was talking about doing them so decided to do them as well--have had sore quads now for 3 days--hope to be able to walk normally soon!		 19m 04s
Performed as RX
Michelle Bishop 07/29/2016 Crossfit NCR None Skill:
Sumo Deadlift
10-8-6-4-2: 85, 105, 125, 155, 175, then tried 1 rep at 195
*increasing weight each set

WOD: (13 min cap)
10 Rounds
7 Sumo Dead Lift High Pull (65/95)--55 (should have done 65)
7 Ring Dips--did dips on rings with red band, still very challenging		 13m 00s
Workout Scaled
Michelle Bishop 07/27/2016 Crossfit NCR None The Rezalution!!
Skill:
Build to a 3 Rep Thruster from the rack--built to 80

WOD: (15 min cap)
100 Burpees for time
EMOM 5 Thrusters (85/115)
*start with 5 thrusters
nasty wod--did 96 burpees, started with 45 lbs then stripped the bar after 2 min and did empty bar for the rest		 96 reps
Workout Scaled
Michelle Bishop 07/26/2016 Crossfit NCR None Skill:
Rope climbs

WOD: 25 min cap
5 rounds
400m run
50 ft walking lunge
2-5 rope climbs
50 ft walking lunge
I did 2,2, 3, 2, 2 rope climbs up to 10 ft mark
first workout after long wknd away at Linda's farm in Rockburn
 24m 45s
Workout Scaled
Michelle Bishop 07/21/2016 Crossfit NCR None WOD: (30 min cap)
Teams of 2 (with Jen Lowrey)
2k Row
50 Power Clean and Push Jerks (135/185)--75 lbs
2k Row
50 Muscle Ups --100 ring rows
fun but hard wod!		 28m 29s
Workout Scaled
Michelle Bishop 07/20/2016 Crossfit NCR None Skill:
5 x 10 Back Rack Lunge--built to 60, Juanita thinks I could have done heavier (65)--65 lbs was the Rx weight in the 16.1 open workout, but the lunges were overhead--would have been interesting to try the lunges here that way

WOD: (20 min cap)
4 Rounds
Run 200m--run to mid way point of 400m mark, then do the air squats
40 Air Squats
Run 200m -- run back from mid way point to gym
20 KB Swings (35/53)--35		 17m 48s
Performed as RX
Michelle Bishop 07/19/2016 Crossfit NCR None Skill:
Hang Snatch x 5--55 lbs

WOD:
15 Min AMRAP
10 Alt Split Snatch (85/115)--empty bar
10 Burpee Over Bar
200m Run
liked doing the split snatch for something different
finished 4 rds and 3 burpees--tough wod!		 4 rounds 13 reps
Workout Scaled
Michelle Bishop 07/18/2016 Crossfit NCR None Skill:
Deadlift
5-5-5-5-5--135,155,165, 170, 170

WOD:
Diane
21-15-9
Deadlift (155/225)--115
HSPU--combo of pike pushups on ground, then full pushups, then for set of 9 did knee pushups
*improved from last time, when did all knee pushups and 105		 5m 30s
Workout Scaled
Michelle Bishop 07/16/2016 Crossfit NCR None WOD:
Teams of 2 (with Kate)
12 min AMRAP
10 deadlifts (225/155)--105
10 burpees
while P1 is doing deadlifts, P2 is holding plank
while P2 is doing burpees, P1 is holding deadlift at top
completed 7 rds and 8 burpees
rest 2 min
12 min AMRAP
10 Push jerks (135/95)--65
10 Toes-to-bar--knees up
while P1 is doing push jerk, P2 is holding dead hang from rig
completed 5 rds and 6 T2B
while P2 is doing knees up, P1 is holding front rack		 254 reps
Workout Scaled
Michelle Bishop 07/15/2016 Crossfit NCR Bye Bye Amy :( WOD:
Teams of 3 (with Amy and Chloe)
25 min AMRAP
Rowing for calories
*the team must also complete
200 wall balls (14/20)--14 lbs
200 power cleans (85/115)--65 lbs
*Someone must always be rowing
completed 283 cal		 283 reps
Workout Scaled
Michelle Bishop 07/14/2016 Crossfit NCR None Skill:
Work up to a heavy (squat) snatch--built to 70

WOD:
4 min
run 400m
AMRAP snatches (95/135)--55 (did 16 reps)
rest 1 min
4 min
run 400m
AMRAP clean and jerks (95/135)--55 (did 16 reps)
rest 1 min
4 min
run 400m
AMRAP thrusters (95/135)--55 (did 19 reps)		 51 reps
Workout Scaled
Michelle Bishop 07/12/2016 Crossfit NCR None Skill:
Front squat
3-3-3--95/105/105

WOD:
15 min AMRAP
5 Hang power clean (95/135)--55
10 Front squat (95/135)--55
15 Push press (95/135)--55
tried 65 in warmup but could barely do 2 push press--sore shoulders from Murph--so went to 55 and was still hard! (5 rds, 3 push press)		 168 reps
Workout Scaled
Michelle Bishop 07/11/2016 Crossfit NCR None Skill:
Snatch grip push press--built to 70 lbs
3-3-3

WOD:
20 min AMRAP
50 Pull ups--ring rows
50 KB swings (35/53)--24 lbs
50 Overhead squats (65/95)--empty bar
50 Double unders
completed 1 round, 12 OHS--this wod was a variation of 2011 regional workout		 312 reps
Workout Scaled
Michelle Bishop 07/10/2016 Home Murph Murph!
run 1.6km
100 banded pullups with red band
200 pushups, combo of full and knee pushups
300 air squats
run 1.6km
partitioned them 5/10/15
didn't do it for time, but did it in approx 70 min		 1h 10m 00s
Performed as RX
Michelle Bishop 07/08/2016 Crossfit NCR None Skill:
Work up to a heavy Clean and Jerk--built to 95--found hard, didn't go any higher

WOD:
Tabata: 4 mins at each station (8 rds of 20sec on, 10 sec rest)
Double Unders
Sit-up
Air Squat
Power Clean (95/65)--65
I started at air squats, found power cleans very hard, DUs successful but very tiring, finished on situps
 275 reps
Performed as RX
Michelle Bishop 07/07/2016 Crossfit NCR None Skill:
Back squat
2-2-2--built to 135

WOD:
AMRAP 8
1, 2, 3, 4.....
2, 4, 6, 8...
Muscle ups--ring rows
HPSU--combo of pike pushups and regular pushups
completed 6 of 14 pushups		 76 reps
Workout Scaled
Michelle Bishop 07/06/2016 Crossfit NCR None WOD: Fight Gone Bad
3 rounds
1 min of Wall ball (20lbs)--14 lbs
1 min of Sumo deadlift high pulls (75lbs)--empty bar
1 min of Box jumps (20")--step ups
1 min of Push press (75lbs)--empty bar
1 min of rowing for calories
1 min of REST
last time I did this the weight was 55lbs for women, this time PT wanted everyone to do the same weight, so if you can't do Rx then do an empty bar
completed 275 reps (95, 95, 85) compared to 217 reps last time with 55 lbs		 275 reps
Workout Scaled
Michelle Bishop 07/05/2016 Crossfit NCR None WOD:
8x400m run
*rest 1 min between sets*
did this class at noon--very hot day!
was not able to get all my times due to the set up of the clock etc, completed the entire workout in 24:10 with seven 1 min rest breaks. very challenging wod!!		 24m 10s
Performed as RX
Michelle Bishop 07/04/2016 Crossfit NCR None Skill:
Find your 1-rep max shoulder press--70, tried 75 but couldn't get it overhead

WOD:
Every 90 seconds
150 m ROW
Death-by push jerks (185/135)--partnered with Chiz, did 65 lbs, could have tried 70 or 75 so that completed only 7-8 rounds instead of 11 rounds
**ex. Round 1 - row 150 then complete 1 push jerk with the remaining time of the 90 seconds. Round 2 - row 150 + 2 push jerks.....go until you cannot perform the push jerks in the remaining time**
completed 9 of 11 push jerks; Chiz and I scaled down the row to 120m (did 150m the first time but it took too long so the 2nd person couldn't get on the rower at the 45 sec mark). Would be able to do the whole 150m if no partners.		 10 rounds 9 reps
Workout Scaled
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