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Athlete Date Sort Location Workout Name Description Results
Michelle Bishop 05/12/2016 Crossfit NCR None Skill:
Deadlifts - build to a heavy set of 3--built to 155

WOD: 13 min time cap
100 Double unders--did 80 the first set
30 Deadlifts (185/125)--105
50 Ring dips--push ups
30 Deadlifts (185/125)--105
100 Double unders--got 27 done
 217 reps
Workout Scaled
Michelle Bishop 05/11/2016 Home None WOD:
4 rds not for time
400m run
10 push ups
10 box jumps
10 KBS (with a 25 lb dumbbell)
done in my garage, running around the block		 124 reps
Performed as RX
Michelle Bishop 05/10/2016 Crossfit NCR None Overhead squat 1-1-1-1-1--started at 55, finished at 80
Front squat 1-1-1-1-1--started at 85, finished at 115
Back squat 1-1-1-1-1--didn't get all 5 sets in, but did 1 rep at 135 ( I think it's a new PR for me)--could have done 140 or 145
*try to increase the load on all 15 sets*		 135 lbs
Performed as RX
Michelle Bishop 05/09/2016 Crossfit NCR None Skill:
Find your 1RM push press--built to 90 lbs

WOD:
3 rounds
1:30min of rowing for calories
1:30min of push press (95/65)--65 lbs
1:30min rest
completed 116 reps Rx		 116 reps
Performed as RX
Michelle Bishop 05/05/2016 Crossfit NCR None Skill:
Power clean + squat clean (work to a heavy)--built to 95 lbs
**same as Monday, but with the clean**

WOD:
AMRAP 8
2-4-6-8-10-12.....
HSPU--did pushups off a box
Power cleans (135/95)--started at 80 and dropped to 75 at the '6' round
completed 12 of 12 pushups		 72 reps
Workout Scaled
Michelle Bishop 05/04/2016 Crossfit NCR None wod was 3 x 1 mile so skipped it 3.00 mi
Performed as RX
Michelle Bishop 05/03/2016 Crossfit NCR None WOD:
AMRAP 24
4 clean and jerk (125/185)--75 lbs
20 pull ups--ring rows
16 wall balls (14/20)--14
completed 6 rounds and 4 C&J
in memory of a girl from Montreal who committed suicide--her Dad owns a box 		244 reps
Workout Scaled
Michelle Bishop 05/03/2016 Crossfit NCR Oly Class Performance Night
Squat Snatch:
80 (1), 85 (1), 90 (1), 95 (1): 55, 60, 65, 70

Clean & Jerk:
80 (1), 85 (1), 90 (1), 95 (1): 80, 85, 90, 95

Front squat, back squat:
3 rds at 90% of C&J, do 3 front squats followed immediately by 8 back squats; rest 2 min (90 lbs)		 1h 30m 00s
Performed as RX
Michelle Bishop 04/30/2016 None None travelled to Montreal with the 6am crew to do a WOD at plateau
WOD1:
4 rounds:
200m row
20 burpees
rest 3 min
tough WOD!!

WOD2:
8 min AMRAP
30 DUs--did attempts
10 T2B--knees up
15 KBS--26 lbs
feeling less energetic but managed approx 4 rounds		 4 rounds 0 reps
Workout Scaled
Michelle Bishop 04/29/2016 Crossfit NCR None Skill:
Back Squats--80%--built to 100lbs, also just found out that Yves has cancer, so very teary

WOD:
25 Min AMRAP
Teams of 2 (sprint rounds) - with Derek Marcotte
250m Row
200m Run
12 rounds done!
 12 rounds 0 reps
Performed as RX
Michelle Bishop 04/28/2016 Crossfit NCR None
Skill:
8 Minute EMOM
60 Double Unders -- I sucked at these today, did 30 sec worth of attempts then rested

WOD:
18 Min AMRAP with Juanita
Teams of 2 (sprint rounds)
50ft OH KB Walking Lunge (left arm)--26 lbs
50ft OH KB Walking Lunge (right arm)
8 Burpees
we completed 7 rds and 65 ft of lunging		 7 rounds 65 reps
Performed as RX
Michelle Bishop 04/27/2016 Crossfit NCR None Skill:
Push Jerks 33--built to 90 lbs, didn't go higher since felt tired from oly last night

WOD:
5 Rounds
12 Toe to Bar--knees up
8 Jerks (125/185)--started at 75 for 2 rds, then tweaked my ulnar nerve, felt a bit sore (plus tired from oly last night) so dropped to 65 lbs for last 3 rds
 10m 22s
Workout Scaled
Michelle Bishop 04/26/2016 Crossfit NCR None WOD: (15 min cap)
20 Snatches (105/155)--55
30 Clean and Jerk (105/155)--55
40 Front Squats (105/155)--55
next time should try 60 lbs
was the first one done, so if went heavier may be closer to the time cap
Reza made those who didn't finish do 3xburpees for undone reps		 11m 10s
Workout Scaled
Michelle Bishop 04/26/2016 Crossfit NCR Oly class C&J ladder: going from memory so may be a bit off on the percentages
six different weights (with a partner)
70, 80, 90, 90, 80 (1 clean and 3 jerks), 80 (3 cleans and 1 jerk)
jerks at 70% x 3 sets--70 lbs
snatch complex (1 balance and 1 OH squat) at 70% x 3 sets--built to 50 lbs
back squats at % of C&J max (mine is 100 lbs)
80% for 5, 90% for 4, 100% for 3, 110 for 2, then keep trying to hit 1 rep maxes--I got to 120 lbs		 1h 30m 00s
Performed as RX
Michelle Bishop 04/25/2016 Crossfit NCR None Skill:
Overhead Squat X 3--built to 80

WOD: 12 min cap
55 Burpee Over bar
34 Overhead Squats (65/95)--45 lbs but should have done 55!!!!
21 Muscle Ups--ring rows
 10m 02s
Workout Scaled
Michelle Bishop 04/23/2016 Crossfit NCR None WOD:
15 Minute AMRAP
55 Double Unders -- did some rounds as 2x singles and others as DUs
15 Chest to Bar--ring rows
5 Hang Power Cleans (105/155)--85
completed 5 rds, 10 DUs
did this after doing basics class		 5 rounds 10 reps
Workout Scaled
Michelle Bishop 04/23/2016 Crossfit NCR Basics Class Skill:
air squat
overhead squat

WOD: Nancy
5 rounds (we had a 15 min time cap)
400m run
15 OH squats (65/95)--45
completed 4 rds and approx 400m
running feels rusty		 4 rounds 400 reps
Workout Scaled
Michelle Bishop 04/22/2016 Crossfit NCR None Skill:
Strict Press -- did 40, 45, 50, 55, 65--2 reps hard with 65 lbs but doable
10-8-6-4-2

WOD:
21-15-9 did 15-12-9 due to having the stomach flu this wk
Cal Row
Thrusters (65/95)--45
 4m 58s
Workout Scaled
Michelle Bishop 04/21/2016 Crossfit NCR None Skill:
Power Clean
5-5-5-5-5--built to 90, did 4 reps at 90 but couldn't do the 5th, so backed off to 85 and did a few sets there.
*compare to 02/10/2016 (built to 85 then--was sets of 3)
1st day back from being sick with stomach flu--feeling weak		 25 reps
Performed as RX
Michelle Bishop 04/18/2016 Crossfit NCR None WOD:
Teams of 3 (with Jen L and Lauren Simon)
20 Minute AMRAP
Row for meters
* one partner must be holding a deadlift (225/315)--125
* one partner must be holding a front rack (155/225)--85
 3,481 m
Performed as RX
Michelle Bishop 04/16/2016 Crossfit NCR None had to work so went to open gym and did a modified workout instead of the team wod
worked on back squats--built to 125 lbs
WOD:
10 rounds
5 Deadlifts (185/275)-- 125 lbs
13 Push Ups -- mostly knee pushups except for 1st round
9 Box Jumps (20/24)--20 inch
 18m 52s
Workout Scaled
Michelle Bishop 04/15/2016 Crossfit NCR None Skill:
1 Power Snatch + -built to 65 lbs
1 Hang Squat Snatch +
1 Overhead Squat

WOD:
100 Double Unders-- scaled the number 50, 40, 30
21 Snatch (65/95)--45 lbs
75 Double Unders
15 Snatch (65/95)
50 Double Unders
9 Snatch (65/95)
can't remember my time but was a hard wod!!		 10m 00s
Workout Scaled
Michelle Bishop 04/14/2016 Crossfit NCR None Skill:

Front Squat 2 X 2--built to 100 or 105

WOD:

30 Squat Clean and Jerks (100/155)--70 lbs		 7m 34s
Workout Scaled
Michelle Bishop 04/13/2016 Crossfit NCR None Skill:
GHD Sit Ups

WOD:
25 Min EMOM--did mostly 12 reps of everything
1) 15 GHD Sit Ups
2) 15 Med Ball Clean (14/20)
3) 15 Cal Row
4) 15 Cal Assault Bike
5) 15 Good Mornings (65/95)--empty bar		 25m 00s
Workout Scaled
Michelle Bishop 04/12/2016 Crossfit NCR None Skill:
Back Squat
33--built to 100lbs

WOD: 16 min cap
20-18-16-14-12-10-8-6-4-2
Air Squats
Push Ups --pushups using a box
Pull Ups -- ring rows
got to 10 of 10 pushups		 260 reps
Workout Scaled
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