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Athlete Date Sort Location Workout Name Description Results
Michelle Bishop 12/09/2015 Crossfit NCR None Skill:
Build to a heavy thruster--still sore from last 2 days (arms); so only did 55 lbs

WOD:--30 min time cap
Teams of 2 (with Amy)
20 Alternating Rounds
15/12 Cal Row--12 cal
5 Thrusters (125/185)--55 lbs (hard but should try to go a bit heavier next time)
 27m 41s
Workout Scaled
Michelle Bishop 12/08/2015 Crossfit NCR None Skill:
Rope Climbs -- able to do 2 rope climbs right to the top!

WOD:--I think it was a 24 min cap
15 Rounds (did in reverse due to number of people in the class)
1 Legless Rope Climb--did climbs from lying on the floor, then 3 legs up
10 Burpees
completed 14 rounds and 4 burpees		 14 rounds 4 reps
Workout Scaled
Michelle Bishop 12/07/2015 Crossfit NCR None Skill:
Sumo Deadlift X 3--built to 125

WOD:--20 min cap
4 Rounds
30 Dead Lifts (105/155)--85 lbs
30 T2B--knees up
30 Double Unders--90 singles
19m 01s
Workout Scaled
Michelle Bishop 12/05/2015 Crossfit NCR None WOD: (with Leila and Kate)

Teams of 3, divide as needed: (30 min cap)
400 DU--Leila did alot
300 Air Squats
200 cal Row
100 Pistols
we took a few extra seconds to finish		 30m 05s
Workout Scaled
Michelle Bishop 12/04/2015 Crossfit NCR None WOD:

5 X 4 Split Jerk (3 second pause in the split)

we actually did some technique work with tape on the floor, then did 5x3 working sets with a warmup
I worked up to 75 lbs, need to work on keeping a wider stance in the split so I don't lose my balance
 15 reps
Performed as RX
Michelle Bishop 12/03/2015 Crossfit NCR None Skill:
Build to a heavy Overhead Squat Triple--built to 65 lbs

WOD:
25 Overhead Squat (95/135)--40 lbs unbroken
50 Pull Ups--ring rows
25 Overhead Squats (95/135)--40 lbs unbroken
should increase weight next time
 6m 39s
Workout Scaled
Michelle Bishop 12/02/2015 Crossfit NCR None Skill:
Build to a heavy strict press double --got to 1 rep at 70 lbs

WOD:
20 Minute AMRAP (each round counts 105 reps)
15 Burpees
30 Wall Balls (14/20)--10 lbs
60 Double Unders --did 60 singles
completed 4 rounds and 30 wall balls
 465 reps
Workout Scaled
Michelle Bishop 12/01/2015 Crossfit NCR None Skill:
Build to a heavy Squat Clean--built to 85 lbs, could have gone a bit heavier but had limited time

WOD: 16 min time cap
5 Rounds
10 Squat Cleans (105/155)--60 lbs
6 Bar Muscle Ups --ring rows
13:10
 13m 10s
Workout Scaled
Michelle Bishop 11/30/2015 Crossfit NCR None Skill:
Rowing

WOD:
Teams of 2 (with Kate)
Row 4200m in the following pattern:
600m X 2
500m X 2
400m X 2
300m X 2
200m X 2
100m X 2		 19m 22s
Performed as RX
Michelle Bishop 11/28/2015 Crossfit NCR None WOD: 25 min cap
Teams of 3 (with Jen, Kate)
50 Thrusters (95/135)--55 lbs
100 Burpee Box Jumps (24/30)--20 inch
150 Back Rack Lunges (95/135)--55 lbs
200 Box Jump Overs (20/24)--20 inch
finished 162 box jumpovers		 462 reps
Workout Scaled
Michelle Bishop 11/27/2015 Crossfit NCR None Skill:
Find a 5 Rep Max Pull Up

WOD: 13 min cap
21-15-9 (JT)
HSPU--push up from a box
Ring Dip--dips between boxes
Push Up--knee pushups
finished 9/9 HSPU
 117 reps
Workout Scaled
Michelle Bishop 11/26/2015 None None WOD:
21 Minute EMOM
1) 15 Cal Row--10-11 cal
2) 15 T2B--10 knees up
3) 35 Double Unders --DU attempts; didn't count
no score today

Skill:
Split Jerk Technique--used tape to improve placement of feet
 21m 00s
Workout Scaled
Michelle Bishop 11/25/2015 Crossfit NCR None WOD: 22 min time cap
50 back squats (95/135)--55 lbs
25 burpee box jumps--20 inch box
50 front squats (65/95)--35 lb bar
25 burpees to a target
50 overhead squats (35/45)--35 lb bar
25 burpees
finished 20/25 burpees or 220 of 225 total reps
very difficult WOD but need to focus on keeping moving especially on front squats		 220 reps
Workout Scaled
Michelle Bishop 11/24/2015 Crossfit NCR None Skill:
Build to a heavy 3 Rep Power Snatch--built to 65 lbs

WOD:--12 min cap
3 Rounds
10 Power Snatch (105/155)--55 lbs
20 Pull Ups -- ring rows
 9m 44s
Workout Scaled
Michelle Bishop 11/23/2015 Crossfit NCR None Skill:
4 increasing sets of
3 Strict Press + 3 Push Press + 3 Push Jerk--highest 60 lbs
strict press is limiting factor--could only do 1 rep of 65

WOD:
10 Minute AMRAP--each round counts 50 reps
15 Push Jerk (65/95)--60 lbs
35 Double Unders --tried DUs first round then did 70 singles per round
completed 4 rounds		 200 reps
Workout Scaled
Michelle Bishop 11/21/2015 Crossfit NCR None WOD:Teams of 2 (with Jen Lowrey)
100 Power Snatch (95/135)--55 lbs
*EMOM 5 Burpees (both partners)
I did approx. 10 snatches first round followed by 7-8 per round Jen did more but we both worked very hard!
we finished in 11:50		 11m 50s
Workout Scaled
Michelle Bishop 11/20/2015 Crossfit NCR None Skill:
55 Front Squats at 65%--65 lbs

WOD: Karen
150 Wall Balls (14/20)--did 10 lbs
did 20 or 30 straight then rounds of 10
was able to keep my right heel on the ground for the entire wod--have more trouble at 14 lbs but should do Karen at 14 lbs next time		 8m 32s
Workout Scaled
Michelle Bishop 11/19/2015 Crossfit NCR None Skill:
Build to 90% of your 1rm deadlift -- built to 170

WOD:
15 Minute AMRAP
9 Deadlifts (105/155)--105
12 Push Ups--knee pushups
15 Box jumps (20/24)--20 inch
6 rounds, 14 box jumps		 6 rounds 35 reps
Workout Scaled
Michelle Bishop 11/18/2015 Crossfit NCR None Skill:
Build to a heavy 3 Rep Thruster from the floor -- 65 lbs

WOD:--7 min cap
Fran
21-15-9
Thrusters (65/95)--35 lbs
Pull Ups -- ring rows
Reza instructed us to use a light weight as the wod should take less than 7 minutes		 5m 17s
Workout Scaled
Michelle Bishop 11/17/2015 Crossfit NCR None Skill:
Muscle Ups

WOD:
30 Burpee Muscle Ups --did jumping pullups and ring pullups
 4m 59s
Workout Scaled
Michelle Bishop 11/12/2015 Crossfit NCR None Skill:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1
started at 40 lbs and increased to 70		 70 max on squat snatch lbs
Performed as RX
Michelle Bishop 11/11/2015 Crossfit NCR None Remembrance Day WOD:
5 Sets of
Max Effort Push Ups--knee pushups
Max Effort Pull Ups --ring rows
* Rest as needed
did approx. 92 pushups and 55 ring rows		 147 reps
Workout Scaled
Michelle Bishop 11/10/2015 Crossfit NCR None WOD:--30 min cap
5 Rounds
10 Wall walks--mostly inchworms, a few wall walks
15 T2B--knees up--did approx 10 per round
20 Box Jump Overs (20/24)--20 inch
 27m 16s
Workout Scaled
Michelle Bishop 11/05/2015 Crossfit NCR None Skill:
3 X 3 Over Head Squat -- built to 60 lbs
*3 Second pause at the bottom of each rep
*60-70% of 1rm

WOD: 12 min cap
7 Rounds
7 Snatch (65/95)--45 lbs (with trainer bar)
7 Over head Squats (65/95)--45 lbs
7 Burpees
completed 6 rds 4 snatches
 6 rounds 4 reps
Workout Scaled
Michelle Bishop 11/04/2015 Crossfit NCR None Skill:
Pistols

WOD: 17 min time cap
21-18-15-12-9-6-3--Same # on each side
Pistols -- done with green band
Dips --pushups from knees
finished 6/6 pushups		 17m 00s
Workout Scaled
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