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Athlete Date Sort Location Workout Name Description Results
Michelle Bishop 09/25/2017 Gymnastics Class None movement drills
alot of hollow body work/drills
working up to doing handstands
very focused on doing things right before we get upside down		 1h 30m 00s
Performed as RX
Michelle Bishop 09/24/2017 Crossfit NCR None Team Series #3 with Dan
15 min cap scaled version
120 singles each partner
then 120 jumping C2B pullups (sets of 15 each)--hard! even with plates under my feet
then 120 snatches (sets of 15 each)--45/65
we finished 66 snatches
so 426 reps		 426 reps
Workout Scaled
Michelle Bishop 09/24/2017 Crossfit NCR None Team Series #4 with Dan
100 cal row--we did sets of 15 cal then Dan did 10 at end
100 T2B --knee raises--sets of 5-10		 8m 35s
Workout Scaled
Michelle Bishop 09/23/2017 Crossfit NCR None Team Series #2 with Dan
12 min cap scaled version
50 WB synchro--10/14
30 cleans at 65/95
50 WB synchro
20 cleans at 95/115
50 WB
10 cleans at 115/135
we finished 30 of the last 50 WB		 180 reps
Workout Scaled
Michelle Bishop 09/23/2017 Crossfit NCR None Accessory Work:
5 sets
10 GHD situps
20 hip extensions		 20m 00s
Performed as RX
Michelle Bishop 09/22/2017 Crossfit NCR None still off work due to head cold but went in to NCR to meet Dan to do workout #1 of team series
9-15-21
snatch--45/65
burpee over bar
all synchronized
we did scaled version which turned out great cause it still nearly killed me		 8m 58s
Workout Scaled
Michelle Bishop 09/21/2017 sick None off work due to head cold 1m 00s
Performed as RX
Michelle Bishop 09/20/2017 Work None run around Dow's Lake with 5 hill repeats in the arboretum, then felt like was getting a cold!

sick for next 2 days		 30m 00s
Performed as RX
Michelle Bishop 09/19/2017 Crossfit NCR None WOD:
5 HSPU--pike pushups from 20 inch box with abmat
10 alt pistols--did combo of pistols with foot behind ankle and with green band hanging from rig
15 pullups--jumping C2B and pullups from 20 inch box
did 9 rounds and 10 pistols (very hard wod in a different kind of way)		 9 rounds 15 reps
Workout Scaled
Michelle Bishop 09/19/2017 Crossfit NCR None Priority work:
5 rounds
15 burpees
10 T2B--1st round did 4 TTB, then rest of rounds did lying toes to rig (hands sore plus rig was busy with the next class)
rest 2 min		 20m 00s
Workout Scaled
Michelle Bishop 09/18/2017 Gymnastics Class None 430-6pm
 1h 30m 00s
Performed as RX
Michelle Bishop 09/16/2017 Crossfit NCR None Team WOD (with Cecile)
25 min AMRAP
teams of 2 (sprint rounds)
increasing ladder
DB snatch 10-12-14-16-18-20 etc--we used 25 lbs and I practiced switching hands in the air (went really well!)
10 burpee box jump overs
we completed 14 rounds total (both finished the round of 22 DB snatch)		 14 rounds 0 reps
Workout Scaled
Michelle Bishop 09/16/2017 Crossfit NCR None Priority work:
#1
bench press
5 sets x 3 across--did 85 lbs--did this with Sasha

#2
5 sets
100 ft farmer carry as heavy as possible, used 70 lb KBs
400m run
did this with Perreira and Nigel--fun!!		 30m 00s
Performed as RX
Michelle Bishop 09/15/2017 Crossfit NCR None Strength
Thruster
10-8-6-4-2
55, 60, 65, 85, 95

WOD
AMRAP 10
20 thrusters (35/45)--35
40 DUs
totally sucked at the DUs but stayed with them
so did alot less than most people		 3 rounds 25 reps
Performed as RX
Michelle Bishop 09/14/2017 Crossfit NCR None WOD: 45 min cap
Team Chipper (with Jen)
run 1.25 km
150 abmat situps
run 1.25 km
100 strict pullups (with green or purple band)
run 1.25 km
150 pushups--full
we completed 131 of 150 pushups--I was slow on the last run, so slowed us down!		 45m 00s
Workout Scaled
Michelle Bishop 09/14/2017 Crossfit NCR None Priority work:
Work to a heavy hang power cleanx3
built to 110, felt tired so stopped there		 110 lbs
Performed as RX
Michelle Bishop 09/12/2017 Crossfit NCR None WOD:
5 rounds
run 400m
10 burpee ring muscle ups--I did burpee jumping pullups, hard!
 17m 52s
Workout Scaled
Michelle Bishop 09/12/2017 Crossfit NCR None Priority work:
5 sets
15 ring rows
max effort handstand hold (wall facing)
difficult after all those pullups!

Accumulate 100 pistols--did variety of scaling options, band btwn bars, squat to a med ball, etc. did 100		 30m 00s
Workout Scaled
Michelle Bishop 09/11/2017 Crossfit NCR None Started my gymnastics class with Alex from 430-6pm

then went to NCR to do basics with Trish but ended up doing our own thing

row approx 1200m

savage wod
3 rounds
15 cal row
15 burpee over rower
didn't time myself but went pretty hard		 10m 00s
Performed as RX
Michelle Bishop 09/09/2017 Crossfit NCR None WOD:
400/100/25
teams of 2 (we had 3--Carolyn and Tanya)
400 DUs--I did DUs
100 C&J--did 65 lbs
25 rope climbs
*bar needed to be in front rack while one partner skips, overhead while one partner climbs rope
fun wod!		 30m 00s
Workout Scaled
Michelle Bishop 09/08/2017 Crossfit NCR None Skill:
bar muscle ups

WOD:
teams of 2 (with Jess)
40-30-20 BMU--did double the amt of a push and pull (so 80-60-40 ring rows and pushups)
100-100-100 wall balls (14)--sets of 10 wallballs each
approx 20 min (can't remember)		 20m 00s
Workout Scaled
Michelle Bishop 09/07/2017 Crossfit NCR None Oly Class
clean and jerk
front squat		 1h 30m 00s
Performed as RX
Michelle Bishop 09/06/2017 Crossfit NCR None Strength:
Build to 1RM hang squat clean--built to 120

WOD: (15 min cap)
100 squat clean thrusters (65/95)--45
 13m 25s
Workout Scaled
Michelle Bishop 09/05/2017 Crossfit NCR None WOD:
EVA
5 rds for time: (45 min cap)
800m run
30 KB swings (53/70)--used 35
30 pullups--did jumping pullups
completed in 44:30		 44m 30s
Workout Scaled
Michelle Bishop 09/05/2017 Crossfit NCR None Priority work:
Work to a 2RM strict press:
built to 75, failed at 80		 15m 00s
Performed as RX
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