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Athlete Date Sort Location Workout Name Description Results
Michelle Bishop 09/14/2015 Crossfit NCR None Skill:
Build to a heavy power clean and jerk--built to 95 lbs

WOD:
3 rounds (5:00 each)
400m run
5 Clean and Jerk (135/185)--65 lbs
5 Muscle Up--transitions with rings
AMRAP HSPU--knee pushups
*rest 2:00 between rounds
score is number of pushups		 53 reps
Workout Scaled
Michelle Bishop 09/12/2015 Crossfit NCR Basics class Skill: sumo deadlift high pull--work with pole and empty bar

WOD:
5 rounds
10 sumo deadlift high pull--55 lbs
10 burpees		 7m 31s
Performed as RX
Michelle Bishop 09/11/2015 Crossfit NCR None WOD:

Running clock0-10 = 50 strict hspu for time--knee pushups (4:09)--progress to wide leg full pushups next time
12-22 = 100 pistols for time --pistols holding onto the rig with 2 hands at first, then 1 hand--very hard (7:07)
24-34 = 50 strict pullups for time--ring rows with feet on a 45 lb plate to make it harder (9:46)
36-40 = max front plank hold--held plank for intervals t/o the 4 minutes--very hard--legs quivering
 21m 01s
Workout Scaled
Michelle Bishop 09/10/2015 Crossfit NCR None Skill:
5 Rounds (not for time)
5 Muscle Ups--ring rows and push ups
10 Strict t2b--knees up
15 Good Mornings--empty bar

WOD:
7 Minute AMRAP
10-10-20-20-30-30 etc
Double Unders--attempted DUs but did mostly 3x singles
Abmat Sit Ups
did the WOD wrong as I thought it was 10/10, 10/10, 20/20, 20/20, 30/30 etc
finished 20/30 situps (170 reps)
 170 reps
Workout Scaled
Michelle Bishop 09/09/2015 Crossfit NCR None First day back from vacation--took it easy to get back into the groove
Skill:
Back Squat Wave --55/65/85
7-5-3 x 2
Percentages = 65/75/85

WOD:
21-15-9
Back Rack Lunges (135/185)--35 lbs with training bar and 10s
Burpee over Bar
 8m 33s
Workout Scaled
Michelle Bishop 08/28/2015 Crossfit NCR None Skill:
Build to a heavy 5 Rep Deadlift --built to 155

WOD:
Diane
21-15-9
Deadlift (155/225)--105
HSPU--knee pushups
 5m 03s
Workout Scaled
Michelle Bishop 08/26/2015 Crossfit NCR None Skill:
3 x Max Effort Double Unders--first time that I was able to string DUs together instead of every other time. Got 6 in a row! PR!!

WOD:
5 Rounds (25 min cap)
400m Run
15 Squat Snatch (65/95)--used trainer bar with 10 lb plates (35 lbs total) to match an empty bar--very tough workout!
 23m 50s
Workout Scaled
Michelle Bishop 08/25/2015 Crossfit NCR None Skill:
Build to a heavy 3 Rep Hang Power Clean--did 3 at 90, only 1 rep at 95

WOD:
60 Pull Ups--ring rows
30 Hang Power Cleans (145/205)--65 lbs
 8m 35s
Workout Scaled
Michelle Bishop 08/21/2015 Crossfit NCR None Skill:
Build to a heavy 3 Rep Push Press--built to 80

WOD:
21-15-9
Push Press (95/135)--55 lbs
Ring Dip--knee pushups
 9m 54s
Workout Scaled
Michelle Bishop 08/20/2015 Crossfit NCR None Skill:

Build to a heavy 3 Position Snatch--max of 55

(Floor, above knees, high hang)

then worked on technique at 45		 0m 01s
Performed as RX
Michelle Bishop 08/19/2015 Crossfit NCR None Skill:
Back Squat
5 x 5 (across)--5 sets at 85 lbs

WOD:
1 Min Max Effort AirDyne for Cals --18 cals
 18 reps
Performed as RX
Michelle Bishop 08/18/2015 Crossfit NCR None Skill:
Build to a heavy clean and jerk --built to 90 lbs

WOD: (12 min cap)
Heavy Grace
30 Clean and Jerks (155/225)--65 lbs
 5m 42s
Workout Scaled
Michelle Bishop 08/17/2015 Crossfit NCR None WOD: 25 min cap
Angie
100 Pull Ups--ring rows
100 Push Ups--from knees
100 Sit Ups
100 Squats
completed 94 situps
after workout did 5 situps and 100 squats		 294 reps
Workout Scaled
Michelle Bishop 08/14/2015 Crossfit NCR None WOD:Macho Man
EMOM for as long as possible (20 Min Cap)
3 Power Cleans (135/185)--55 lbs
3 Front Squats (135/185)--55 lbs
3 Jerks (135/185)--55 lbs

increase to 65 lbs next time (as per Pete) and aim for 15 rounds		 20 rounds 0 reps
Workout Scaled
Michelle Bishop 08/12/2015 Crossfit NCR None Skill:Overhead Squat
3x10--35, 45, 55

WOD:
Tabata (8 rds of 20sec/10 sec at each station)
-Row for Cals--44 cal
-OHS (35/45) --35 lbs, 50 reps
*only rest the bar on your shoulders if possible
-Plank
-KB swings (35/53)--35 lbs; 60 reps
*Athlete must complete the full tabata at one station, then move on.
tough workout!!		 154 reps
Performed as RX
Michelle Bishop 08/11/2015 Crossfit NCR None Skill:
3 Rounds
10 x Romanian Deadlift -- 95 lbs
10 x Strict T2B--tried to keep legs straight and lift to parallel--only got halfway--very difficult
10 x Good Morning--empty bar

WOD: (15 min cap)
50 Burpees to a target
800m Run--did 1k row due to rain
50 Burpees to a target
completed 39 burpees (total of 89) in the second round--found the burpees very tough		 89 reps
Performed as RX
Michelle Bishop 08/10/2015 Crossfit NCR None Skill:
Build to a heavy thruster from the floor--built to 85 lbs

WOD: 15 min cap
150 Thrusters for time (55/75)--40 lbs
very tough!		 140 reps
Workout Scaled
Michelle Bishop 08/09/2015 Home Cindy--modified Complete 10 rounds of Cindy
5 Pull-ups-- in doorway, jump up and do negative with no legs
10 Push-ups -- from knees
15 Squats		 10 rounds 0 reps
Workout Scaled
Michelle Bishop 08/08/2015 Crossfit NCR Basics 10 min AMRAP with partner (Kate), alternating rounds
6 deadlifts--105 lbs
12 lateral hops over bar
did 21 rounds as a pair		 21 rounds 0 reps
Performed as RX
Michelle Bishop 08/06/2015 Crossfit NCR None Skill:
Floor Press with Chiz and Nat
using the rack, lying on the floor
55--built to 65 lbs

WOD: Karen with burpee EMOM
15 min cap
150 Wall Balls (14/20)--14 lbs
EMOM 5 Burpees --1st 2 rds did 5 burpees, then 4 burpees/min for rest of WOD
 140 reps
Workout Scaled
Michelle Bishop 08/05/2015 Crossfit NCR None Skill:
GHD Sit Ups
Hip Extensions

WOD:
2k Row
pace started around 2:06, then up to 2:14 for next 500, then back down to 2:10 for next 500 then close to 2:00 for last 3-500m		 8m 45s
Performed as RX
Michelle Bishop 08/04/2015 Crossfit NCR None WOD:
20 min amrap
5 Snatch (95/135)--55 lbs
10 C2B--ring rows
10 Cleans (95/135)--55 lbs
15 T2B--knees up

completed 4 rounds, 8 knees up		 4 rounds 33 reps
Workout Scaled
Michelle Bishop 07/30/2015 Crossfit NCR None WOD: 30 min cap
Run 1 Mile
Row 1000m (4:40 on the row)
Run 1 Mile
23m 47s
Performed as RX
Michelle Bishop 07/29/2015 Crossfit NCR None WOD: Filthy Fifty time cap 30 min
50 Box jumps 20--did mostly stepups
50 Jumping pull ups (put box underneath-this is Rx)
50 KB swings at 35lbs --35 lbs
50 Walking lunges
50 K2E--knees as high as possible
50 Push Press at 45lbs--did 35 lbs
50 Hip Extension/Abmat Sit Up--abmat situps
50 Wall balls (14/20)--14 lbs
50 Burpees
50 Double unders
completed 1 burpee		 30m 00s
Workout Scaled
Michelle Bishop 07/28/2015 Crossfit NCR None Skill:Pull ups

WOD: 10 min cap
50-40-30-20-10--attempted 25-20-15-10-5
Double under
25-20-15-10-5
Pull ups--did ring rows
completed 4 of 10 double unders		 10m 00s
Workout Scaled
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