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Athlete Date Sort Location Workout Name Description Results
Michelle Bishop 07/25/2017 Crossfit NCR None 30 min EMOM:
min 1 - 9 Dumbbell Front Squats (35/50)--20 lbs
min 2 - 9 Dumbbell Bench Press--20 lbs
min 3 - 45 second plank hold
*Every round add 1 repetition to the front squat and the bench press. Plank stays the same. (e.g. min 4 - 10 DB FS, min 5 - 10 DB BP, min 6 - 45s plank)
made it all the way thru to 18 reps		 30m 00s
Workout Scaled
Michelle Bishop 07/25/2017 Crossfit NCR None Extra Work:
Power Clean
16 reps (1 every 30 sec) 8 min in total
@80% of power clean&jerk--chose 90lbs

5 rounds:
run 200m
6 push jerks--55 for 2 rounds, 65 for 3 rounds
8 MU transitions
rest 2 min		 25m 00s
Performed as RX
Michelle Bishop 07/24/2017 Crossfit NCR None Skill:
8 min EMOM:
1 Deadlift @ 85%--185

Workout:
15 min AMRAP:
30 air squats
20 HSPU--pike pushups to box then on ground
10 deadlifts 225/155--135
completed 4 rounds and 25 air squats		 4 rounds 25 reps
Workout Scaled
Michelle Bishop 07/24/2017 Crossfit NCR None Extra Work:
Assault Bike conditioning:
3 sets of
2m30s, rest 30s
2m, rest 30s
1m30s rest 2 min
try to increase rpm, mine started at 61 and ended 55ish

100 Hip Extensions (sets of 20)
 20m 00s
Performed as RX
Michelle Bishop 07/22/2017 Crossfit NCR None Workout:
30 min cap
For time:
Teams of 2 (with Sarah)
120 wall balls--14
60 power snatch 135/95--60 lbs
30 muscle ups--double the number of ring rows
60 Power snatch 135/95--60
120 wall balls--14
hard wod!!		 22m 58s
Workout Scaled
Michelle Bishop 07/21/2017 Crossfit NCR None Workout:
40 min EMOM
odd - 18/20 calorie row--12
even - 1 round of Cindy-- I scaled it to 5 ring rows, 5 pushups, 12 air squats

goal of workout is to push yourself hard so that you are unlikely to make it to 40 min; I made it to 18 min then rested 2 min and restarted doing 10 cal, 3 ring rows, 3 pushups and 10 air squats until the 32 min mark. A few people went to 40 min
the 12 cals were the hardest to maintain--this was the reason I took a break		 18m 00s
Workout Scaled
Michelle Bishop 07/20/2017 Crossfit NCR None Skill:
Power Clean + Squat Clean
Work up to a heavy--built to 110

Workout:
For time: (15 min cap)
27-21-15-9
Power Clean 115/85--went with 75 (Reza said the weight should feel light, so didn't do 85)
Ring dips--ring dips with red band, still hard!!		 13m 58s
Workout Scaled
Michelle Bishop 07/20/2017 Crossfit NCR None Extra Work:
2 rounds not for time of:
10 turkish getups (5 per side) with 26 lb KB
20-30 GHD situps		 20m 00s
Performed as RX
Michelle Bishop 07/19/2017 Crossfit NCR None Skill:
handstand push ups--wall walks
Rope climbs--tried legless, got a few handholds up

Workout:
Teams of 2: (with Jen)
20 min AMRAP
10 Legless rope climbs--5 each, I did normal rope climbs
100 double unders
10 deficit strict HSPU--I did wall walks
100 air squats
completed 1 round and 98 air squats		 1 rounds 218 reps
Workout Scaled
Michelle Bishop 07/19/2017 Crossfit NCR None Extra work:
8 min EMOM
strict press at 85%
did 70 lbs for 4 rounds then 65
did this after the main workout		 8m 00s
Performed as RX
Michelle Bishop 07/17/2017 Crossfit NCR None Strength
Push Press
3-3-3--built to 85, did 3 sets at that weight

Workout:
For time: Kyle gave us a time cap of 20 min, 6am crew only had 15 min so many didn't finish at that time
50 jumping alternating lunges,50 steps
50 pull-ups--ring rows
50 push presses, 95 lb./65 lb.--55 (still hard!!)
50 hip extensions
50 burpees		 16m 22s
Workout Scaled
Michelle Bishop 07/15/2017 Crossfit NCR None Workout: 30 min cap
teams of 3: with Jen, Becky
400m run (whole team)
150 DB snatch (50/35) while partner holds handstand, other rests--we used 25, could have used 30 but still good
400m run
100 T2B, while partner dead hangs, other rests--I did knee raises as high as possible
400m run
50 syncro burpees to plate - all 3
23:35		 23m 35s
Workout Scaled
Michelle Bishop 07/14/2017 Crossfit NCR None Skill:
Pull ups

Workout:
"Badger"
3 Rounds for time:
30 squat cleans (95/65)--did 65 1st round then 55 next 2, also had tweaked my back this week, and the squat cleans aggravated it, so last round did front squats only
30 pull ups--did 15 pullups with green band, then ring rows
800m run		 30m 50s
Workout Scaled
Michelle Bishop 07/13/2017 Crossfit NCR None Workout:

Overhead Squat 1-1-1-1-1 started at 65, finished at 100, maybe could have gone heavier--100 is new PR!

Front Squat 1-1-1-1-1--started at 100, finished at 135, pretty heavy

Back Squat 1-1-1-1-1--PR at 145!		 145 lbs
Performed as RX
Michelle Bishop 07/12/2017 Crossfit NCR None Workout:
4 x 4 min row for calories 61, 58, 59, 59 total 237 cal
*rest 1-1

Accessory/cash out:
Accumulate 50-100 GHD situps--did approx 30 then had to leave (noon class)		 237 reps
Performed as RX
Michelle Bishop 07/11/2017 Crossfit NCR None Skill:
Snatch (squat) technique/build up--built to 70, did 1 rep at 75 but couldn't hold it (haven't snatched in a while)

Workout: (18 min cap)
100 burpee toes-to-bar for time--did knee raises with some pretty high
*2 squat snatch EMOM (185/125)--55 lbs
This was a wod that no one finished.		 68 reps
Workout Scaled
Michelle Bishop 07/10/2017 Crossfit NCR None Skill:
Bench Press 3-3-3-3-3--with 1 sec pause at bottom, built to 85, then ran out of time--busy class

WOD:
12 min AMRAP:
9 DB Deadlifts (35/50)--35
6 Burpees
3 DB Cleans (35/50)--35
this was a surprisingly tough wod, especially the cleans, 35 is heavy for me		 9 rounds 6 reps
Performed as RX
Michelle Bishop 07/07/2017 Crossfit NCR None Took yesterday off due to my R shoulder--going to chiro today
Skill:

EMOM x 8:
2 Sumo Deadlifts @ 85% -- 185 (approx 85% of 215)

WOD:
For time:
60 Deadlifts (105/155)--85
45 Hang Power Cleans (105/155)--85
30 Push Jerks (105/155)--pushups
did pushups instead of push jerks due to shoulder		 9m 26s
Workout Scaled
Michelle Bishop 07/05/2017 Crossfit NCR None Skill: (tweaked my R shoulder yesterday so modifying workout)
3 Rep Max Ring Dip--ring dips ok with red band
3 Rep Max Strict Pull-up--pushups

WOD:
EMOM x 12:
Odd: 12 strict handstand push-ups--did 12 pushups from knees
Even: 18-21 calorie row--did 15 cal row		 12m 00s
Workout Scaled
Michelle Bishop 07/04/2017 Crossfit NCR None Skill:
4 rounds:
50 second run, easy
1 minute run, hard
1 minute 10 second run, moderate
** Bring a watch to class if you have one

WOD:
Build to a heavy 1 rep Overhead Squat--built to 95, ran out of time, felt like I could go heavier		 95 lbs
Performed as RX
Michelle Bishop 07/04/2017 Crossfit NCR None Did some extra work:
tabata of high plank with 25 lb plate on back
practiced doing glute ham raises with purple band, very challenging but did a few (5), keep building
then did approx 65 hip extensions

As part of the handstand challenge
When got home did wall facing handstand for approx 1 min
then did some monkey walking (8 total)		 15m 00s
Performed as RX
Michelle Bishop 07/01/2017 Crossfit NCR None The NCR!!
10AM - Athlete briefing and workout
Run to Mooney's Bay
5 hill climbs
150 burpees
5 hill climbs
run back to NCR
did it in 70:38

1130AM - Canada's 150th BBQ!!!		 1h 10m 38s
Performed as RX
Michelle Bishop 06/30/2017 Crossfit NCR None Skill:
EMOM x 9:
2 Sumo Deadlifts @ 80%--185lbs

WOD:
21-15-9
Thrusters (80/115)--65
Chest To Bar Pull-ups--jumping chest to bar pullups
This was a very tough WOD!! Seven minute cap so finished just under.		 6m 56s
Workout Scaled
Michelle Bishop 06/29/2017 Crossfit NCR None Skill:
10 min EMOM:
Odd: Max Wallballs--14 lb to 9ft target
25, 24, 25, 24, 23
Even: Rest

WOD: (20 min cap)
4 rounds for time:
30 sit-ups
20 dumbbell or kettlebell deadlifts (35/50)--used 25 lb KB
20 burpees
10 dumbbell or kettlebell power cleans (35/50)--difficult to do cleans with 25 lb KB so switched to DB after 1st round but only 15s left, so was a bit light		 18m 26s
Workout Scaled
Michelle Bishop 06/28/2017 Crossfit NCR None WOD:

Strict Press 1-1-1-1-1 built to 75

Push Press 1-1-1-1-1 built to 95

Push Jerk 1-1-1-1-1 built to 110

*try to increase weight across all 15 sets

(CrossFit.com)

Finisher:

120 banded triceps pull-downs

120 banded face-pulls

225 banded hamstring curls		 30m 00s
Performed as RX
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