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Athlete Date Sort Location Workout Name Description Results
Michelle Bishop 07/01/2016 Crossfit NCR None WOD:
30 min AMRAP
Teams of 2 (with Amy)
1 Partner fist pump
7 Wall walks
18 Muscle ups--did ring rows and push ups
67 Hang power cleans (95/135)--70 or 75 lbs can't remember--I did more reps than Amy
we completed 3 rds and 6 wall walks		 3 rounds 6 reps
Workout Scaled
Michelle Bishop 06/30/2016 Crossfit NCR None WOD: Bring a Buddy Day!! brought Lisette
Teams of 2 (split the work as you wish)
20 min AMRAP
40 Wall balls (14/20)--10 lbs
40 Toes-to-bar--knees up
40 Burpee box jumps (20/24)--20 inch
completed 2 rounds and 32 box jumps (I think)--not sure if we completed 2 or 3 rounds
fun workout with Lisette!		 2 rounds 112 reps
Workout Scaled
Michelle Bishop 06/29/2016 Crossfit NCR None Skill:
Front squat
2-2-2--built to 3 sets at 105

WOD:
"Fran"
21-15-9
Thrusters (65/95)--did 45 today (did 35 last time)
pull ups--ring rows
**Compare with 2015/11/18**--improved my time to 4:32; still can't do pullups but should try 55 lbs next time		 4m 32s
Workout Scaled
Michelle Bishop 06/28/2016 Crossfit NCR None WOD:
Overhead squats
4-4-4-4-4-4--worked up to 70 lbs (snatch not that great at 70--feeling rusty)
(6 working sets of 4, must be taken from the ground)		 70 lbs
Performed as RX
Michelle Bishop 06/27/2016 Home None WOD: time cap 55 min
20-19-18-17....3-2-1
Burpees
*start every round with a 400m run*

did a modified version:
20-18-16.....4-2 with 400m to start every round (did burpees in my garage and ran around the block)
this WOD was VERY hard--took a long time to recover!!		 38m 11s
Workout Scaled
Michelle Bishop 06/26/2016 Home None 15 min EMOM
10 cal row
out on deck
very hard wod!!
150 cal		 15m 00s
Performed as RX
Michelle Bishop 06/25/2016 Crossfit NCR None WOD: (30 min cap)
Teams of 2, (with Jacinda)-- great partner!
150 Air Squats - 10's
150 Sumo Deadlift High Pull (95/65)--55 lbs--10s and 5s
150 Box Jumps (24/20) --20, alternating (I did a few step ups at the start then did BJs)
150 Push Press (95/65) --55--hard but doable (did 5's)
150 Burpees to a target -- did 5's
finished approx 114 burpees--epic WOD!!!!		 714 reps
Workout Scaled
Michelle Bishop 06/24/2016 Crossfit NCR None Skill:
Kipping Pull-up--progression

WOD:
"Mary XXX"
Complete as many rounds as possible in 20 minutes of:
10 Handstand Push-ups--pike pushups and regular pushups
20 Alternating Pistols--to a bench
30 Pull-ups--ring rows
15 Handstand Push-ups
30 Alternating Pistols
45 Pull-ups
20 Handstand Push-ups
40 Alternating Pistols
60 Pull-ups
25 Handstand Push-ups
50 Alternating Pistols
75 Pull-ups
30 Handstand Push-ups
60 Alternating Pistols
90 Pull-ups
completed 8 of 25 pushups		 278 reps
Workout Scaled
Michelle Bishop 06/23/2016 Crossfit NCR None Skill:
Snatch Balance x 1--built to 75 (off rack)

WOD:
4 Rounds:
10 Front Squats (205/135)--70 lbs
400m Run
very tough wod!! did it in 12:19		 12m 19s
Workout Scaled
Michelle Bishop 06/22/2016 Crossfit NCR None Skill:
400m Sled Push in teams of 2--we did in teams of 3 due to number of people there (with Saskia, Jenn M)--we put 65 lbs on the sled

WOD:
20 minute AMRAP:
20 KBS (70/53)--35 lbs
20 Sit-ups
20 Double Unders--first time I could do 15-20 DUs unbroken consistently
completed 6 rds and 16 KBS
very tough WOD!!!
*compare to July 8th, 2015
in July 2015, I completed 349 reps but only did 10 DUs per round--not sure how I counted but definitely an improvement in my DUs this year. I used the same KB weight as last year.		 6 rounds 16 reps
Workout Scaled
Michelle Bishop 06/20/2016 Crossfit NCR None Skill:
1RM Deadlift--- new PR!! 215 lbs

WOD:
100 Ring Rows for time--not rushed--did them in 9 min		 215 lbs
Performed as RX
Michelle Bishop 06/18/2016 Crossfit NCR None WOD:

Run 5km

this was a surprise workout and given my just getting back from Jamaica and recovering from a cold, I was not at my best--as well as not doing any running recently.

It was also a hot day!!		 32m 33s
Performed as RX
Michelle Bishop 06/17/2016 Crossfit NCR None Skill:
15 min EMOM:
Power Clean + Jerk
min 1-5: 3 reps @ 70%--70 lbs
min 6-10: 2 reps @ 75%--75 lbs
min 11-15: 1 rep @ 80%--80 lbs

WOD:
Not For Time:
100 Sit-ups
100 Hip Extensions--did good mornings with 35 lb bar
*Partition any way
first workout back since in Jamaica for Linzi's wedding (June 7-16).		 200 reps
Performed as RX
Michelle Bishop 06/03/2016 Crossfit NCR Chest Day Skill:
20 Rep Max Bench--55 lbs (try 60 next time)

WOD:
Teams of 2: (with Amy)
20 Minute AMRAP
30 Wall Balls (14/20)--14 for me, 10 for Amy
200m Run
*sprint rounds
8 rds
I did wallballs unbroken except for last round		 8 rounds 0 reps
Performed as RX
Michelle Bishop 06/02/2016 Crossfit NCR None Skill:
Build to a heavy 3 Rep Back Squat --built to 115

WOD:
Helen - 3 Rounds
400m Run
21 KB Swings (35/53)--35
12 Pull Ups--ring rows
improved time from April 30, 2015 which was 12:49		 11m 22s
Workout Scaled
Michelle Bishop 06/01/2016 Crossfit NCR None Skill:
5 x 5 Snatch Grip Push Press--built to 70

WOD: 12 min cap
27-21-15
Power Clean (85/115)--did 27 reps at 70, very hard so did 21 & 15 at 65
Ring Dip--knee push ups		 10m 22s
Workout Scaled
Michelle Bishop 05/31/2016 Crossfit NCR None Skill:
4 x 500m Row (with Amy, Oni)
1:57; 1:58; 1:58; 1:58
2:1 Rest

WOD: 7 min cap
100 Thrusters (35/45)--35		 6m 47s
Performed as RX
Michelle Bishop 05/28/2016 Crossfit 1855 None Skill: Build to a Heavy power clean and jerk--built to 95 (would have tried 100 but now weights left)

Metcon (AMRAP Rounds and Reps)
Partner Wod (with Leila)
20 minute Amrap
Buyin: 800m run
then increasing ladder of
1-2-3-4-5-6-7-8-9-10
Push jerk 95/135--75 lbs (heavy for me)
Toes 2 bar--knees up
very tough workout for me! completed round of 11 reps
so depleted I didn't do the optional 2nd wod

Rest 5 minutes
optional 5 minute amrap
Burpee box jump 20/24		 11 rounds 0 reps
Workout Scaled
Michelle Bishop 05/26/2016 Crossfit NCR Deadlift Domination WOD: (with Amy) 16 min cap
50-40-30-20-10
Deadlifts (155/225)--105
Box Jumps (24/30)--24
*one partner working at a time
good workout, managed to do all box jumps at 24 inches		 13m 15s
Workout Scaled
Michelle Bishop 05/25/2016 Crossfit NCR Partner Pulverization WOD:
Teams of 2 (with Amy)
1 Mile Row --400m alternating
100 Pull Ups--ring rows
200 Push Ups--knee pushups
300 Squats
1 Mile Run--row (both Amy and I have slight injuries so elected to row, I have a hip injury)
 36m 01s
Workout Scaled
Michelle Bishop 05/24/2016 Crossfit NCR Power Clean Pandemonium Skill:
20 Rep Max Power Clean -- 80 lbs

WOD:
5 Rounds
7 Power Cleans (105/155)--85
400m Run--400m row (due to hip injury)
can't remember time, think it was around 13:41		 13m 41s
Workout Scaled
Michelle Bishop 05/24/2016 Crossfit NCR Oly Class clean and jerks--worked up to 85% (85 lbs)
then did snatch balance and overhead squat--65 lbs		 60m 00s
Performed as RX
Michelle Bishop 05/17/2016 Crossfit NCR Oly Class tried to do oly class
did some light snatching and some stretching--left at 745pm		 45m 00s
Performed as RX
Michelle Bishop 05/14/2016 Crossfit NCR None WOD:
Teams of 2 (break up the work as you wish)--with Amy
150 wall balls--14
75 pull ups--ring rows
12 min cap
9:18
rest 1 min
12 min AMRAP
40 alternating pistols--holding hands to help pull each other up
30 power cleans (115/85)--65 lbs
2rds and 30 pistols
the next day had very sore hip/back so couldn't work out for several days		 2 rounds 30 reps
Workout Scaled
Michelle Bishop 05/13/2016 Home None 4 rounds not for time:
400 m row (bought rower today)
10 burpees		 4 rounds 0 reps
Performed as RX
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