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Athlete Date Sort Location Workout Name Description Results
Michelle Bishop 12/12/2019 crossfit NCR None Skierg:
6000m
1st 1000m at 30-31 spm
2nd 1000 at 32
3rd at 33-34
4th at 35-36
5th at 33-34
6th at 31-32
did 6012m		 31m 26s
Performed as RX
Michelle Bishop 12/12/2019 Crossfit NCR None Bikeerg:
Part 1:
D1: 2' @ 75-80; 2' @ 80; 2' @ 80-85; 2' @ 85-90; rest 2'
D3: 3' @ 75-80; 1' @ 80; 3' @ 80-85; 1' @ 80-85; rest 2'
D1: 2' @ 75-80; 2' @ 80; 2' @ 80-85; 2' @ 85-90; rest 2'
D3: 1' @ 75-80; 3' @ 80; 1' @ 80-85; 3' @ 80-85
cooldown 5'
rpms scaled: some were as high as 90-95 but couldn't maintain that
did 18031m		 43m 12s
Workout Scaled
Michelle Bishop 12/12/2019 Crossfit NCR None Bikeerg:
Part 1:
D1: 2' @ 75-80; 2' @ 80; 2' @ 80-85; 2' @ 85-90; rest 2'
D3: 3' @ 75-80; 1' @ 80; 3' @ 80-85; 1' @ 80-85; rest 2'
D1: 2' @ 75-80; 2' @ 80; 2' @ 80-85; 2' @ 85-90; rest 2'
D3: 1' @ 75-80; 3' @ 80; 1' @ 80-85; 3' @ 80-85
cooldown 5'
rpms scaled: some were as high as 90-95 but couldn't maintain that
did 18031m		 43m 12s
Workout Scaled
Michelle Bishop 12/11/2019 Crossfit NCR None Strength:
Deadlift: 3x3 at same weight--185 (approx 80% of 1RM)

WOD: (7-8 min cap)
3 rds
15 d/l (155/225)--I did 125, first set unbroken then sets of 5
15 T2B--did knees up keeping legs straight, focusing on using shoulders		 5m 37s
Workout Scaled
Michelle Bishop 12/10/2019 Crossfit NCR None Strength:
10EMOM handstand walk--practiced bear crawl; wall walk shoulder taps

WOD:
18AMRAP
75 DUs (I did sets of 20-30 followed by singles)
25 front squats (35/45)--35
15 strict press (35/45)--35
10 BJs (24/30)--I did 20
5 BMU--I did quasi jumping pullups (strict)
completed 3 rounds + 100 reps		 3 rounds 100 reps
Workout Scaled
Michelle Bishop 12/10/2019 Crossfit NCR None priority work
4 rds:
500m row
500m ski
1000m bike		 40m 00s
Performed as RX
Michelle Bishop 12/09/2019 Crossfit NCR None Strength:
build to a heavy complex:
1 power clean+1hang power clean+ 2 split jerks
built to 90

WOD:
21-15-9
push press (95/135)--I totally sucked at this today, started at 65 and had to decrease to 55 halfway thru the set of 15
burpee over bar
I finished pretty much last! 8:51		 8m 51s
Workout Scaled
Michelle Bishop 12/08/2019 Home None Rowing:
11x500m with 1 min rest
approx 24 min of work		 5,500 m
Performed as RX
Michelle Bishop 12/07/2019 Home None Rowing:
20x500m row with 1 min rest
total of 10000m (approx 45 min of work)		 10,000 m
Performed as RX
Michelle Bishop 12/03/2019 Crossfit NCR None Strength:
build to a heavy 3 rep touch and go clean & push jerk
built to 85

WOD: (20 min cap)
3 rds
21C2B--did jumping pullups/C2B
21HSPU--did pike pushups from 20" box, with knees on box, focused on keeping elbows in
21 C&J (65/95)--did 55 and still found it hard
instead of 21/21/21 reps for each round did 21/15/15		 16m 14s
Workout Scaled
Michelle Bishop 12/02/2019 Crossfit NCR None Spin Class:
5' WU
4 rds: focus on RPM
1min @ D4; 30 sec easy (try to keep at 80rpm)
1:30 @ D3; 30 sec easy (try to keep at 80 rpm)
2min @D2; 1min easy (try to keep at 85 rpm)
5' CD
19k total

Regular Class:
Skill: build to a heavy 10 rep double overhand no hook grip deadlift--built to 155
WOD:
10 rds
30sec ON/ 30 sec OFF
row for cal / burpees -- did 8 per round
total of 160		 160 reps
Performed as RX
Michelle Bishop 12/01/2019 Crossfit NCR None Engine Class:
5 rds:
1:45 on; 15 sec rest
1:30 on; 30 sec rest
1:15 on; 45 sec rest
1 min on; 1 min rest
2 min rest
alternate each round on either the row, bike or ski erg.
I did: row, bike, ski, bike, row
approx 40 min of work		 40m 00s
Performed as RX
Michelle Bishop 11/30/2019 Crossfit ncr None Teams of2: sprint rounds (with Karine). 20 min cap
10 burpee facing bar
12 deadlifts (105)
9 T2B (straight leg raises)
10 rounds + 4 deadlifts

Prior 1
6x5 back squats (same weight across). (105)

Prior 2
3 rounds
50 cal row
Rest 2 min
50 cal bike
Rest 2 min		 10 rounds 14 reps
Workout Scaled
Michelle Bishop 11/29/2019 crossfit ncr None Skill:
build to a heavy hang power snatch x 7 (built to 65)

WOD:
4 rds of:
2 min on, 1 min off
5 hang power snatch (55)--Rx weight
10 OHS (55)--Rx weight
5 BMU (did jumping pullups)
completed 120 reps (6 rds)		 120 reps
Workout Scaled
Michelle Bishop 11/28/2019 Crossfit ncr None first workout after being in Berlin for 8 days

3 sets of max effort rope dead hang
did 2x for 30 sec

WOD
3 rds
40 cal row
10 power cleans (95)		 15m 25s
Workout Scaled
Michelle Bishop 11/16/2019 Crossfit NCR None WOD: with a partner (25 min cap)
30 power snatch (65)
80 pushups (mostly wide feet, but a few at knees)
40 squat snatch (60)
70 pike push ups from 20" box (knees on edge of box, focused on keeping elbows pointed back, head touches floor in front of hands, try to get as close to box as possible)
50 OHS (60)
60 ring dips (did 5 jumping dips, then rest of reps done with box)

Prior 1:
6x3 box squats (using bench)
built to 135

Prior 2:
5 sets of 3AMRAP
25 cal bike then AMRAP jumping squats (did 30 per round), then 2 min rest
 24m 32s
Workout Scaled
Michelle Bishop 11/14/2019 Crossfit NCR None Skill
5 rds x 10 from the rack front rack lunges (built to 70 and found it tough)

WOD:
20 AMRAP
10 burpees to a target
20 lunges with a plate overhead (started with 25 but found it super hard so did 15 lbs
50' bear crawl
10 box jumps (20)
did 4 rds plus 25' bear crawl

Found this super hard today-might be due my back being sore from bent over rows yesterday--back very sore!		 235 reps
Workout Scaled
Michelle Bishop 11/13/2019 Crossfit NCR None 3 rounds:
1000m bike (took approx 2 min each time)
then AMRAP pike pushups on 20 inch box
3 min rest
did 18 pushups (hard to do after being gassed on bike)

5 min AMRAP
bent over row with barbell (35)
key is to stay bent over for the entire 5 min; drop bar and use pipe in its place when fatigued; very hard; back blows up

Priority work:
banded pullups (purple band): 6 rds of 4-6 strict pullups		 18 reps
Workout Scaled
Michelle Bishop 11/12/2019 Crossfit NCR None death by unbroken hang power cleans--85
got to round of 12 and dropped bar, finished round but no further

WOD:
3x500m row (teams of 3); 1:2 rest
1:56; 1:57; 1:58
pleased with my times!		 20m 00s
Performed as RX
Michelle Bishop 11/02/2019 crossfit ncr None alternating rounds with a partner:
10 AMRAP
200m row
12 thrusters (empty bar)
straight into
10 AMRAP
12 burpee over bar
12 OHS (empty bar)
14 rds + 4 OHS		 14 rounds 16 reps
Performed as RX
Michelle Bishop 11/02/2019 crossfit ncr None spin workout
5' wu
then 5 rds
5' at D3-4 (with watts btwn 150-170)
2' rest

cooldown
total approx 16 k		 16.00 km
Performed as RX
Michelle Bishop 11/01/2019 Crossfit NCR None Crossfit open 20.4 (Rx version for 55+)
30 box stepups
15 clean and jerks (65)
30 box stepups
15 C&J (75)
30 box stepups
10 C&J (95)
30 stepups with 14 lb ball
10 clean and jerk (105)
30 stepups with 14 lb ball--this is as far as I got (200 reps)
5 C&J (125)
30 stepups with ball
5 C&J (145)		 200 reps
Performed as RX
Michelle Bishop 10/30/2019 Crossfit NCR None Skill:
10 AMRAP (alternating with a partner)
5 sandbag over shoulder + 100 ft sandbag carry (used 70 lb sandbag)

WOD:
4 rds - 1 min at each station:
KB swings (35)
bike for cal
GHD situps
wallballs (14)
rest
able to do this one Rx including GHD situps and wallballs
 269 reps
Performed as RX
Michelle Bishop 10/29/2019 Crossfit NCR None Spin Class
approx 22k
10 x
45 sec D5 sit (200-250 watts)
15 sec rest
45 sec D10 stand approx 60 rpm
15 sec rest
45 sec D1 sprint 90 rpm
75 sec rest		 40m 00s
Performed as RX
Michelle Bishop 10/29/2019 crossfit ncr None Strength:
10-8-6-4-2 strict press from rack
built to 70 (did 10-8-6 at 55 to keep back from arching)

WOD:
9 AMRAP
3-6-9-12-15-18
strict press--started at 55, but at set of 12 was getting too difficult to do more than 2 at at time, so stripped to empty bar
T2B (did high knee raises)

got to set of 18 (9 of 18 knee raises)		 117 reps
Workout Scaled
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