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Athlete Date Sort Location Workout Name Description Results
Michelle Bishop 04/12/2016 None Oly Class Clean and jerk routine--building from 40% to 100%

snatches-- at 40 to 45 % of max		 60m 00s
Performed as RX
Michelle Bishop 04/11/2016 Crossfit NCR None Skill:
Bench Press
55--built to 80 lbs

WOD:
24-18-12--did 21-15-9
Cal Row
Shoulder to Overhead (95/135)--55 lbs
finished in 7:00--very hard wod!!
 7m 00s
Workout Scaled
Michelle Bishop 04/09/2016 Crossfit NCR None WOD:
Teams of 3 (with Kate, Jen Milligan)
25 Min Cap--we did it in 19:41
5k Row, then
Build to a 1rm Squat Clean--I got to 100 lbs--new PR!!
*score = total weight of team -- our score was 340 for total weight
fun wod!!		 19m 41s
Performed as RX
Michelle Bishop 04/09/2016 Crossfit NCR Basics Class Skill:
snatch

WOD: 10 min EMOM with a partner (with Kate)
Minute 1: 5 snatches at 55lbs
Minute 2: amrap burpee box jumps
etc.
score is burpee box jumps--I did 47		 47 reps
Performed as RX
Michelle Bishop 04/08/2016 Crossfit NCR None Skill:
Bar Muscle Ups

WOD:
19 Minute AMRAP
55 Double Unders -- 50-55 DUs
25 Thrusters (55/75)--1st round at 45 lbs, then down to 35 lbs for the rest
5 Bar Muscle Ups -- 10 ring rows
completed 3 rds and 8 thrusters
DUs take me longer so can't do as many rounds, but am doing more DUs in a row now, got 17 in a row at one point
 3 rounds 63 reps
Workout Scaled
Michelle Bishop 04/07/2016 Crossfit NCR None Skill:
Snatch--squat
5 X 1-- got to 65, failed at 70, have to work on getting underneath the bar quicker

WOD: 6 min cap
64 Pull Ups -- scalled to 56 ring rows (stopped at 4 min)
8 Overhead Squats (135/205)--55 lbs unbroken
 4m 40s
Workout Scaled
Michelle Bishop 04/06/2016 Crossfit NCR None Skill:
Push Press--built to 85, failed 1 rep at 90
5-4-3-2-1

WOD:
Death By Burpee--got to 8 of 10 burpees
* Each round starts with 150ft Shuttle Sprints
9 rounds 8 reps
Performed as RX
Michelle Bishop 04/05/2016 Crossfit NCR None WOD:
Teams of 2 --ended up being a team of 3 due to odd number--with Colleen and Oni
100 Cal row
100 Toe to Bar--knees up or T2B
100 Burpees
100 Toe to Bar
100 Cal Row
felt a bit ripped off--need another workout today		 25m 38s
Workout Scaled
Michelle Bishop 04/05/2016 Crossfit NCR None Oly class
snatch--lots of good drills--kept the weight light to work on technique (55 or 60)--all squat snatches
clean and jerk--built to 85, did not try for any higher, all squat cleans--my jerk is a little rusty, need to work on it
1.5 hrs		 1h 30m 00s
Performed as RX
Michelle Bishop 04/02/2016 Crossfit NCR None WOD:
20 Min AMRAP (with a partner)--Colleen
Sprint rounds
5 Overhead Squats (95/135)--I did 55, she did 95
10 Burpee Over Bar
15 Box Jump Overs -- I did stepups, she did BJs
I drank the night before which really affected my performance
completed 11 rounds and 4 burpees--tough wod!!		 11 rounds 9 reps
Workout Scaled
Michelle Bishop 04/01/2016 Crossfit NCR None Skill:
build to a heavy power clean--did 1 rep at 95--not good technique so backed off to 90

WOD:
Elizabeth
21-15-9
power cleans (95/135) - started at 75 lbs for the 21 round and dropped down to 70 for the rest
ring dips--push ups, did combo of full pushups and knee pushups, still having issues with worming
still not feeling my strongest--may take 3-4 weeks to get back to feeling normal		 8m 08s
Workout Scaled
Michelle Bishop 03/31/2016 Crossfit NCR None WOD:
Team of 2 (25 min cap) with Marnie
200 Wall Balls (14/20)--I did 14 lbs
150 KB Swings (35/53)--I did 35 lbs
100 Pull Ups --ring rows
50 Power Snatch (95/135)--I did 45 lbs with trainer bar
* one person working at a time
still feeling out of it but a little bit better--this was a tough wod!!
 24m 40s
Workout Scaled
Michelle Bishop 03/30/2016 Crossfit NCR None Skill:
Back Squat
55 at 80% -- did 5 sets at 85 lbs--tried 95 lbs but wasn't feeling strong, so backed off and did 85 lbs

WOD:
500m Row (all out)--1:52.9
still not feeling 100%--not sure if I'm still feeling the effects of 16.5 or have a bit of a virus--definitely not feeling my best
 1m 52s
Performed as RX
Michelle Bishop 03/29/2016 Crossfit NCR None Skill:
Handstand Holds

WOD:
JT 15 min cap
21-15-9
Handstand Push Up--with knees on box
Ring Dip --with green band
Push Up--knee pushups
very weak today--still recovering from 16.5, no energy at all!!		 14m 08s
Workout Scaled
Michelle Bishop 03/28/2016 Crossfit NCR None Crossfit open 16.5 scaled
21-18-15-12-9-6-3
thrusters -45 lbs with trainer bar
burpee over bar

one of the hardest workouts I've ever done!!		 18m 18s
Workout Scaled
Michelle Bishop 03/24/2016 Crossfit NCR None Skill:
Snatch High Pulls
5 X 3 at 110%--5 sets at 85 lbs (heavy but doable)

WOD:
10 Min EMOM
2 Squat Snatch (135/185)--started at 55, but dropped to 45, very difficult
AMRAP double Unders in the time remaining -- had very hard time doing DUs, only managed 45
felt like I needed a much longer warmup, feeling sore and tired this am.
 45 reps
Workout Scaled
Michelle Bishop 03/23/2016 Crossfit NCR None Skill:
Bench Press --built to 85 (4 reps)
Build to a heavy 5 rep

WOD: (11 min cap)
50 Hang Power Cleans (105/155)--75 lbs (heavy for the volume but kept with it doing sets of 10)
* everytime you break, 15 Toe to Bar
 8m 48s
Workout Scaled
Michelle Bishop 03/22/2016 Crossfit NCR None WOD:
10 min cap
100 Thrusters (65/95)--35 lbs
7:33
Rest 7 Minutes
50 Burpee Pull Ups
6:21		 150 reps
Workout Scaled
Michelle Bishop 03/21/2016 Crossfit NCR None First workout in 2 wks after being in Mexico and having the flu for a week!
Open 16.4 Rx
13 min AMRAP
55 DL 155
55 wallballs @ 14
55 cal row
55 HSPU
completed 121 reps (got to 11 cal on the rower)--was completely exhausted!		 121 reps
Performed as RX
Michelle Bishop 03/04/2016 Crossfit NCR None WOD:
3 Rounds (no score needed)
2 minutes at each station
-Row for cal
-Assault Bike cal
-Burpees
-Single Unders
-Farmers Carry--1 53 lb KB in each hand
 30m 00s
Performed as RX
Michelle Bishop 03/02/2016 Home None Treadmill: 10x1 min at pace of 11.5-12.5 with 1 min rest

3 rounds NFT
practice handstands with support in place
10 paces walking lunges with 20 lb DB
20 situps
10 pushup (full)

did an extra 10 paces of walking lunges		 130 reps
Performed as RX
Michelle Bishop 03/01/2016 Crossfit NCR None Skill:
Deadlift --did 3 sets at 105, 2 sets at 125
55

WOD: 16 min time cap
30 Deadlifts (225/155)--105 lbs
50 Push Ups -- mostly from knees
50 Hang Power Cleans (95/135)--65 lbs
30 Dips -- used both green and red bands depending on strength
 13m 30s
Workout Scaled
Michelle Bishop 02/29/2016 Crossfit NCR None Skill:
Build to a heavy 5 Rep push jerk -- built to 70 or 75, should go heavier next time

WOD:
7 Min AMRAP
250m Row
6 Push Jerk (145/205)--65 lbs
completed 4 rounds
Rest 3 Minutes
7 Min AMRAP
10 KB Swing (53/70)--35 lbs
10 Wall Ball (14/20)--14 lbs
completed 5 rounds 3 wallballs
tough second part!		 9 rounds 13 reps
Workout Scaled
Michelle Bishop 02/27/2016 Crossfit NCR None WOD: Crossfit Open 16.1 (scaled)
20 min AMRAP
25 ft OH Walking Lunge (65/95)--35 lb bar lunge (front rack)
8 Burpee over bar
25 ft OH Walking Lunge (65/95)--35 lb bar lunge
8 Chest to Bar Pull Up--jumping pullups with plates placed beneath the bar so that top of head is 6 inches below bar.
was a very tough wod--happy with my number!!		 221 reps
Workout Scaled
Michelle Bishop 02/26/2016 Crossfit NCR None WOD:
Teams of 2 (with Amy)
20 Rounds (10 rounds each)
250m Row
10 Push Ups -- did 6 p/u each set
*Rower is always going
no time recorded due to open workouts being held this wknd--just working up a sweat
PT noted that this workout is a good one to do a couple of times per week

Skill:
GHD/Hip Extension
5 Rounds (not for time)
20 GHD
20 Hip Extension
did a few rounds of each (not 20)		 25m 00s
Performed as RX
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