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Athlete Date Sort Location Workout Name Description Results
Michelle Bishop 10/28/2019 Crossfit NCR None Spin class
6x
500m @D5 and watts near 280 (lol)
500m @D10
rest 4min

5min at 180 watts (approx at D1-3)

approx 45 min spin		 45m 00s
Performed as RX
Michelle Bishop 10/28/2019 crossfit ncr None Strength:
build to a heavy 1 rep power snatch--built to 80

16 EMOM
3 x hang power snatch at 85% of above--65
10-15 pullups -- I did ring rows (meant to be unbroken)		 16m 00s
Workout Scaled
Michelle Bishop 10/26/2019 Crossfit NCR None 30 min cap
with a partner (Cecile)
200 power cleans (85)--Rx was 95
200 wall balls (10)--Rx was 14
200 toes to rings
very tough wod!
we completed 131 toes to rings (Cecile did more of these than I did)
I was sore for 2 days after this
the volume of power cleans at 85 killed me for the rest of the wod		 531 reps
Workout Scaled
Michelle Bishop 10/25/2019 Crossfit NCR None Crossfit open 20.3 (9 min cap)
55+ Rx
21/15/9 deadlift 125 / push press 65
21/15/9 deadlift 165 / 10 HSPU
completed 13 of 21 DL at 165
found the push press very hard!

 103 reps
Performed as RX
Michelle Bishop 10/24/2019 Crossfit NCR None Skill:
5 sets of 1 min on/1 min off
overhead hold: 25/35/35/35/35 plate

WOD: (25 min cap)
5 rds
500m row
1000m bike
10 burpee box jumps (20)--supposed to be 24 inch
completed 4 rds plus 150row
 4 rounds 0 reps
Workout Scaled
Michelle Bishop 10/22/2019 crossfit ncr None Spin class
20km spin
5min warmup
3x (1min fast, 1.5min mod, 1min fast, 1.5min mod 2min rest)

3x (30sec D10 standing, 2min mod/fast, D10 stand, 2min mod/fast, 2min rest)
5 min cooldown		 45m 00s
Performed as RX
Michelle Bishop 10/22/2019 crossfit ncr None Conditioning:
20 EMOM
12 cal row
5-7 pike pushups or DB strict press (25)

WOD:
5AMRAP
squat snatch (55)		 22 reps
Workout Scaled
Michelle Bishop 10/21/2019 crossfit ncr None Spin class
15km
combo of standing (D10) and sitting at fast pace (D1)		 40m 00s
Performed as RX
Michelle Bishop 10/11/2019 Crossfit NCR None WOD
Crossfit open 20.1
15 min cap
10 rds
8 S2O (45lbs for 55+)--I did C&J
10 burpee facing bar

I completed 8 rds (Rx), very happy with my score!!		 144 reps
Performed as RX
Michelle Bishop 10/10/2019 Crossfit NCR None Skill:
10 rds
100' farmer carry (increased from 35 lb DBs to 60 lbs)

WOD:
20 EMOM
10-12 cal bike
3 power cleans (85): floor, below knee, above knee		 20m 00s
Performed as RX
Michelle Bishop 10/09/2019 crossfit ncr None Skill:
build to a heavy 5 rep DB hang clean and jerk
built to 40

WOD:
20AMRAP
400m run
10 burpee box jumpovers (I did stepovers)
500m row
10 burpee pullups (I did 5 to a target and 5 pullups)
there were alot of people so I ended up having to wait for a box and a rower
did approx 3 rds (2 rds + 300m row), would have gotten 3 rds if didn't have to wait		 20m 00s
Workout Scaled
Michelle Bishop 10/08/2019 Crossfit NCR None Skill:
death by HSPU (worked on headstands, trying to get into handstand, push press)

WOD:
10 sets Q2min
4-5 strict pullups with band
10 DB row per arm (20)		 20m 00s
Workout Scaled
Michelle Bishop 10/08/2019 Crossfit NCR None Spin Class
5' warmup
4 x 8' at 2:15-2:20 (for me)
Q2min stand for 15 sec

hard!
20k bike		 45m 00s
Performed as RX
Michelle Bishop 10/07/2019 Crossfit NCR None Skill:
OHS 5-4-3-2-1 increased to 95

WOD: 10 min cap
100-80-60-40-20 DUs--did mostly 2x singles (DUs weren't working for me)
21-15-12-9-6 OHS (55)		 9m 09s
Workout Scaled
Michelle Bishop 10/07/2019 Crossfit NCR None Priority Work:
5 rds: 10 burpee over bar (rest 2 min)

30-20 GHDs
100-75 ft bear crawl		 20m 00s
Workout Scaled
Michelle Bishop 10/06/2019 Home None Run 5 km on treadmill, in 1-2 min intervals, walking in between, took approx 38 min

bit of head/handstand work		 38m 00s
Performed as RX
Michelle Bishop 10/05/2019 Crossfit NCR None Teams of 3 (Soriya, Maria)
60 HPC (85)
30 ring muscle ups (I did ring rows and pushups)
60 front squats (85)
30 ring MU
60 S2O (85)
30 RMU

Priority:
50-40-30-20-10 cal bike
10-20-30-40-50 cal ski		 19m 00s
Workout Scaled
Michelle Bishop 10/03/2019 Crossfit NCR None Skill:
5 sets
20 hip extensions
10 box step ups with 15 lb DB

WOD:
21-15-9
DL (105)
WB (10)
burpee over bar
approx 9 min		 9m 00s
Workout Scaled
Michelle Bishop 10/01/2019 None None Skill:
5 sets of 3 front squats Q3min
built to 115 ish

WOD:
10 RFT:
1 squat clean (85 or 95 or 105)
10 knee pushups
15 air squats
not sure of time		 15m 00s
Workout Scaled
Michelle Bishop 10/01/2019 Crossfit NCR None Spin Class:

focused on maintaining watts
I scaled the watts to:
140-160 range
approx 40 min of work--tough workout		 15.00 km
Performed as RX
Michelle Bishop 09/30/2019 Crossfit ncr None 10 EMOM
10 cal row
5-10 burpee pull-up or to a target

Wod
5 RFT
400m run
16 DB snatch (20). Light today
8 strict pull-ups
 17m 56s
Workout Scaled
Michelle Bishop 09/24/2019 Crossfit ncr None 12 amrap
15 wallballs (10)
30-40 single unders
First day back after moms passing. Just want to move
Did 10 rounds

Strength
Build to a heavy 3 rep box squat
Built to115 felt good
 450 reps
Workout Scaled
Michelle Bishop 09/19/2019 CrossFit ncr None 5 rds every 3min
12 cal row
15 db snatch (30)
8 box stepups at 24

Tabata
Ghd situps
Russian kb swings (44)
40+90=130		 130 reps
Workout Scaled
Michelle Bishop 09/16/2019 crossfit ncr None 20 EMOM
6-8 burpee box jumps (20)
3 hang power clean + push jerk (65)
did 8,8,8,6,6,6,8,8,8,8, BBJ

wod 2
40 deadlifts (65) unbroken
40 ring rows
run 400m
intent is to finish under 5 min		 4m 36s
Workout Scaled
Michelle Bishop 09/14/2019 crossfit ncr None with a partner
10 alternating rounds
30 wallballs (10)
20 deadlifts (105)
10 pullups (quasi jumping)
tough wod!		 29m 40s
Workout Scaled
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