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Athlete Date Sort Location Workout Name Description Results
Michelle Bishop 09/03/2017 Home None Retest of 2k WOD:
warmup
1000-800-600-400-200m row
then 2k row
improved my time to 8:28.8!		 8m 28s
Performed as RX
Michelle Bishop 09/02/2017 Crossfit NCR None WOD: with Julianne
200 T2B--we did hanging knee raises
both partners must be hanging from the bar, one person works at a time.
When you drop, must do 15 power cleans (135/95) and 200m run.

I did the power cleans at 95lbs

After the workout I did 100 hip extensions		 22m 20s
Workout Scaled
Michelle Bishop 09/01/2017 Crossfit NCR None Skill:
tempo front squat
5 sec down, 2 sec up
built to 85

WOD: 20 min cap
10 rounds--alternating rounds with a partner (Chiz)
42 DUs
21 GHDSU--10 GHDSU
9 front squat (185/125)--65
completed 9 rounds, 27 DUs		 9 rounds 27 reps
Workout Scaled
Michelle Bishop 09/01/2017 Crossfit NCR None Priority Work:
#1 Split Jerk:
5x5, started at 55, increased to 95

#2
100 strict pullups, used purple band to start, then green band		 30m 00s
Performed as RX
Michelle Bishop 08/31/2017 Crossfit NCR None 3 rounds, 2 min at each station:
1. yoke walk and/or sled push--did either empty yoke or sled with 2 plates
2. med ball cleans--14
3. DB farmer carry--used 40s
4. handstand walk--did wall walks, then mostly plank with alternating shoulder touches
5. single unders		 30m 00s
Performed as RX
Michelle Bishop 08/31/2017 Crossfit NCR None Priority work from Tuesday

21-15-9
assault bike
KBS (53/70)---used 35		 6m 13s
Workout Scaled
Michelle Bishop 08/30/2017 Crossfit NCR None Skill:
rowing
1000-800-600-400-200 with 1:1 rest

WOD:
row 2k
8:46.8		 8m 46s
Performed as RX
Michelle Bishop 08/29/2017 Crossfit NCR None Skill:
3x3 ring dip using red band
then max pushups (15)

WOD:
20 min EMOM
10 DB bench press (50/35)--did 7-8 reps at 30 lbs (hard)
3 rope climbs --did mostly 1 rope climb		 20m 00s
Workout Scaled
Michelle Bishop 08/29/2017 Crossfit NCR None Priority 1:
6x3 deadlifts @ 70-80%
155, 155, 160, 165, 170, 175		 10m 00s
Performed as RX
Michelle Bishop 08/29/2017 Work None Run 4k at lunch 25m 00s
Performed as RX
Michelle Bishop 08/28/2017 Crossfit NCR None Skill:
1RM muscle snatch -- 50
1RM power snatch - 75, failed several times at 85, but getting closer

WOD:
5x3 min AMRAP
10 muscle snatch (75/55)--35
10 plyo box jumps--20 inch (should have used lower box with plyo)
very tough wod!!		 220 reps
Performed as RX
Michelle Bishop 08/25/2017 Crossfit NCR None Skill:
1 push press+1 push jerk + 1 split jerk--built to 95
from the floor

WOD:
12 min AMRAP
1 clean (185/275)--105
5 paralette HSPU--pike pushup from 24 inch box
20 DUs
completed approx 7-9 rounds (cant remember)		 7 rounds 0 reps
Workout Scaled
Michelle Bishop 08/24/2017 Crossfit NCR None WOD:
in teams of 2 (with Mel)
3k row
300 DUs
3 mile run--done as 12x400m
run was very hard		 38m 00s
Performed as RX
Michelle Bishop 08/23/2017 Crossfit NCR None Basics Class
Skill: air squat

WOD
3 rounds
1 min air squats
1 min BJ
1 min row for cal
1 min rest
196		 196 reps
Performed as RX
Michelle Bishop 08/22/2017 Crossfit NCR None Skill:
strict M/U

WOD:
5 rounds
30 sec PU--ring rows
30 sec pushups--pushups using a 20 inch box
completed approx 130 reps
have a pinched nerve in left arm/shoulder from building bunkie		 130 reps
Workout Scaled
Michelle Bishop 08/21/2017 Crossfit NCR None Skill:
Deadlift 5x5@ 55-65%--did 140

WOD:
30-20-10
alternating DB snatch (35/50)--30
wallballs--14		 6m 46s
Workout Scaled
Michelle Bishop 08/19/2017 Crossfit NCR None 1st workout back after 2 wks at cottage building bunkie
WOD:
teams of 2 (with Jen)
25 min AMRAP
5 C2B--ring rows
5 HSPU--knee push ups
5 OHS--empty bar
my goal was to keep it light and keep moving, get the sweat going.
we completed 22 rounds and 5 ring rows		 22 rounds 5 reps
Workout Scaled
Michelle Bishop 08/02/2017 Crossfit NCR None Skill:
12 MIN EMOM
Min 1 - 4 - 3 x Power Clean and Jerk @70%--75
Min 5-8 - 2 x Power Clean and Jerk @75%--85
Min 9-12 - 1 x Power Clean and Jerk @80%--95 for 1 round then increased to 105 (hard but doable)

WOD: (15 min cap)
10 Rounds
5 Power Cleans (135/185)--75 (Reza advised us to pick the weight near 70% of our EMOM above)
35 Double Unders -- calves sore, feels like shin splints, so did 8 cal on assault bike instead (wicked hard!)		 13m 04s
Workout Scaled
Michelle Bishop 08/01/2017 None None Skill:
5 Working Sets of
1 Strict Press
3 Push Press
5 Push Jerks --built to 75 lbs

WOD:
10 Min AMRAP
15 Strict Press (35/45)--35
10 C2B--ring rows
5 Box Jumps (30/36)--24		 5 rounds 8 reps
Workout Scaled
Michelle Bishop 08/01/2017 Crossfit NCR None Extra work:
#1
4 rounds row 500m @2k pace (2:05-2:10)
row 250m@recovery

#2
5 Sets
30 tricep pull downs (red band)
25 band pull aparts (red band)
15 reverse flyes (5 lb weights)		 30m 00s
Performed as RX
Michelle Bishop 07/31/2017 Crossfit NCR None Skill:
Build to a heavy High Hang Squat Snatch --built to 80--felt good

WOD: (15 min cap)
30-20-10
Overhead Squat (65/95)--did 1st round at 55, then stripped the bar, wasn't feeling it today
Burpee over bar		 8m 48s
Workout Scaled
Michelle Bishop 07/30/2017 Crossfit NCR None Handstand workshop 2h 0m 00s
Performed as RX
Michelle Bishop 07/29/2017 Crossfit NCR None Did Friday's wod today instead of the partner wod since I took yesterday off
Skill:
3 sets of
max Strict Pull ups (hardest variation, L-sit, C2B)--with red band
max Strict Dips--with black band

Workout:
For time: did it on my own so didn't time it
Run 400m
6 Rounds of
10 C2B pull ups--ring rows with feet far under
10 Single arm DB push press (50/35) - 5 per arm--30 lbs
Run 400m

approx 10-15 min		 12m 00s
Workout Scaled
Michelle Bishop 07/27/2017 Crossfit NCR None Workout:
12 min AMRAP
60 double unders--found these hard
30 Front squats (75/55)--55 lbs

Strength/Barbell:
10 rounds (every 90 seconds)
5 Push Jerks
*from the floor, athlete chooses the weight and increases every round--started with empty bar and increased to 90 lbs by end		 2 rounds 25 reps
Performed as RX
Michelle Bishop 07/26/2017 Crossfit NCR None Skill:
Overhead squats
1 drop snatch + 2 Overhead squats
*Work to a heavy--built to 65

Workout:
For time: 6 min cap
40/30 cal row--30
20 burpees facing bar
10 Overhead squats (185/125)--55
4:40		 4m 40s
Workout Scaled
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