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Athlete Date Sort Location Workout Name Description Results
Michelle Bishop 01/04/2020 Crossfit NCR None Partner wod (with Soraya)
25 min cap
150 alt DB snatch (35)
120 goblet squats (35)
90 pushups--from knees keeping elbows in
60 T2B--knee raises (getting higher with good kip)
accumulate 5 min of handstand hold/wall walk
22:45		 22m 45s
Workout Scaled
Michelle Bishop 01/04/2020 Crossfit NCR None priority work:
back squat: 5-5-3-3-3-1-1-1
built to 145

core work
4 sets
10 leg raises holding on to rig
40 russian twists (25)		 20m 00s
Performed as RX
Michelle Bishop 01/03/2020 Crossfit NCR None conditioning:
20EMOM
15 WB (14)
10 GHDs

Workout:
50 cal bike for time: 2:44		 2m 44s
Performed as RX
Michelle Bishop 01/02/2020 Crossfit NCR None Skill:
Q3min EMOM
3 x thrusters--build to a heavy (85)

WOD:
20 thrusters (75)
10 BMU--jumping pullups
10 thrusters--75
5 BMU--jumping pullups
5:23		 5m 23s
Workout Scaled
Michelle Bishop 01/01/2020 Home None We did not do the 2nd 21.1 km row
so I did:
11km row (forgot to look at time)
pacing at 2:20-2:30
approx 50-55 min		 53m 00s
Performed as RX
Michelle Bishop 12/31/2019 Crossfit NCR None Skill: handstand walk/wall walks/bear crawl

WOD: 25AMRAP (with Jen Crichton)
sprint rounds
15 cal bike
10 burpees
15 cal row
20 air squats
we completed 7 rds + 32 res		 452 reps
Performed as RX
Michelle Bishop 12/31/2019 Crossfit NCR None Priority work:
4 x 15 reverse hypers (with 140 lbs)		 20m 00s
Performed as RX
Michelle Bishop 12/31/2019 Home None 21.1km row with Trish
she did 1000m sets x 7
I did 1500, 1500, 2000, 2000, 2000, 2000, 3000
time: 1:51.30		 1h 51m 30s
Performed as RX
Michelle Bishop 12/30/2019 Crossfit NCR None Strength:
build to a heavy power clean and push jerk--105 (failed 115)

WOD: 21 EMOM
3 power clean and jerk (85)
10 pushups (full)
12-15 box jump overs (15, 12, 12, 12, 12, 12, 15)		 21m 00s
Workout Scaled
Michelle Bishop 12/29/2019 Crossfit NCR None Engine workout--ski erg
5 x 30sec hard/30 sec easy
rest 1 min
4 x 40 sec fast / 20 sec easy
rest 1 min
3 x 1 min moderate / 15 sec easy
rest 1 min
3 x 1 min mod / 15 sec easy
rest 1 min
4 x 40 sec fast / 20 sec easy
rest 1 min
5 x 30 sec hard / 30 sec easy
skied 5032 m
paces: hard approx 2:00-2:05; fast approx 2:10-2:15; mod approx 2:15-2:20		 5,032 m
Performed as RX
Michelle Bishop 12/29/2019 Crossfit NCR None walking lunges 10 sets of 16 lunges with sand bag
first set at 30 lbs
next 9 sets at 70 lbs		 10 reps
Performed as RX
Michelle Bishop 12/28/2019 Crossfit NCR None WOD: with Justin
10-20-30-40-50
thrusters (55)
pullups--jumping
burpee over bar
we did sets of 5
22:18		 22m 18s
Workout Scaled
Michelle Bishop 12/28/2019 Crossfit NCR None Priority work
5 sets of 1 squat clean + 5 front squats (85)

5 sets of
10 GHD situps
20 hip extensions		 20m 00s
Performed as RX
Michelle Bishop 12/27/2019 Crossfit NCR Nate Skill: kipping muscle up work

20 AMRAP:
2 Muscle-ups--high transitions
4 Handstand Push-ups--DB strict press (25)
8 2-Pood Kettlebell swings -- 53 lbs to eye level
completed 12 rounds		 168 reps
Workout Scaled
Michelle Bishop 12/24/2019 Crossfit NCR None Christmas workout: 1000 reps (with Jen)
100 cal row
100 KB swing (35)
100 situps
100 ring rows
100 wallballs (14)
100 pushups
100 burpees to a target
100 air squats
100 deadlifts (125)
100 cleans (85)
51:30		 51m 30s
Workout Scaled
Michelle Bishop 12/23/2019 Crossfit NCR None Spin Class
3x (2min at 2:00 pace), 1min rest
rest 2 min
3x (1:30 at 1:55 pace), 1 min rest
rest 2 min
3x (60 sec at 1:50 pace), 1 min rest
rest 2 min
3x (30 sec all out), 1 min rest
17075 m		 17,075 m
Performed as RX
Michelle Bishop 12/22/2019 Crossfit NCR None Engine Class:
ski erg
every 5 min, ski 1000m x 3 (1009, 837, 1015)
rest 2 min
every 3 min ski 500m x 4 (2013 total)
rest 2 min
every 90 sec ski 250m x 5 (1268 total)
great workout--challenging!
 6,142 m
Performed as RX
Michelle Bishop 12/21/2019 Crossfit NCR None Teams of 2: (with Jen Whitteker)
25 AMRAP
100 D/L - 75
100 air squats
100 hang power cleans - 75
100 pushups (from knees)
100 push jerks - 75 (hard!)
100 ring rows/pullups
We completed on full round		 600 reps
Workout Scaled
Michelle Bishop 12/21/2019 Crossfit NCR None Bike erg
5 x 1000m fast! (keep rpm over 90)
1000m rest btwn sets
total 12036m (31:37)		 12,036 m
Performed as RX
Michelle Bishop 12/20/2019 Crossfit NCR None Skill: rope climbs

WOD: (12 min cap)
27 thrusters-45
4 rope climbs--10 ft
21 thrusters
3 rope climbs
15 thrusters
2 rope climbs
9 thrusters
1 rope climb
10: 04		 10m 04s
Workout Scaled
Michelle Bishop 12/20/2019 Crossfit NCR None Row/ski workout
40 cal row
10 cal ski
30 cal row
20 cal ski
20 cal row
30 cal ski
10 cal row
40 cal ski
1988m row (9:26)
2034m ski (10:13)		 19m 39s
Performed as RX
Michelle Bishop 12/19/2019 Home None Rowing
20 x 500m with 60 sec rest
10000m total 44:30		 10,000 m
Performed as RX
Michelle Bishop 12/17/2019 Crossfit NCR None priority work
5 rds
500m row
500m ski
2000m bike
 50m 00s
Performed as RX
Michelle Bishop 12/16/2019 Crossfit NCR None spin class
various dampers and times
40 min of work
20295m		 20,295 m
Performed as RX
Michelle Bishop 12/14/2019 Crossfit NCR None Inhouse Competition: (with Jen)
WOD 1: (10 min cap)
40-30-20-10
burpee to a plate, with partner holding bar overhead
synchro front squat (either with an empty bar or 35 lb DB)
completed 20 burpees

WOD#2:
1RM bench press: I did 95 and Jen did 105

WOD#3:
12 min AMRAP; alternating rounds
15 abmat situps
12 stationary lunges with 35 lb DB
10 box step overs with 35 lb DB
We completed 7 rds + 7 box step overs		 60m 00s
Performed as RX
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