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Athlete Date Sort Location Workout Name Description Results
Michelle Bishop 01/23/2020 Crossfit NCR None 5 sets of 100ft sandbag carry (70, 100, 100, 100, 100)

WOD:
7 rds (25 min cap)
1000m bike
50 ft HS walk - did HS off box (moving around the box each direction)
25:08		 25m 08s
Workout Scaled
Michelle Bishop 01/23/2020 Crossfit NCR None priority work
5 rds
10 DB row per arm (25)
20 bench press with plate (35)		 15m 00s
Performed as RX
Michelle Bishop 01/22/2020 Crossfit NCR None Skill:
5 sets of 20 hip extensions
10 single leg DB deadlifts (12 lbs)--only did one leg due to my glute issue
5 strict T2B (leg raises)

WOD:
7AMRAP
9 deadlifts - 65 (due to glute)
18 lateral hops over bar
8 rds		 8 rounds 0 reps
Workout Scaled
Michelle Bishop 01/21/2020 Crossfit NCR None Skill:
push jerk 5 x 3 reps - 95

WOD: 10 min cap
50 push jerks (65)
40 ring rows (subbed for pullups)
30 pike pushups from knees on 20 inch box (subbed for HSPU)
20 jumping pullups (subbed for C2B)
completed 120 reps
 120 reps
Workout Scaled
Michelle Bishop 01/20/2020 Crossfit NCR None Skill:
build to a heavy hang squat clean x 3 --built to 105

WOD:
3 rds
1min DB hang squat cleans (30)--heavy for me
1 min box jumps (20)
1 min cal row
rest 1 min
43, 40, 41 = 124		 124 reps
Workout Scaled
Michelle Bishop 01/19/2020 Crossfit NCR None Engine Class:
every 2:30 x 6
500m ski (goal was to reach 500m in 2:00 in order to rest 30 sec); my best was 480m then approx 450m)
every 1min x 10
ski 150m (usually reached the 150m in 40 sec so had 20 sec rest.
tough workout!		 40m 00s
Performed as RX
Michelle Bishop 01/19/2020 Crossfit NCR None Priority work

kipping pullups
sore hands so limited my ability to work on this

4 rds
10 GHDs
20 hip extensions
10 leg raises		 20m 00s
Performed as RX
Michelle Bishop 01/18/2020 Crossfit NCR None WOD (with Sue) (35min time cap)
6k row
partner holds:
1st km: dead hang
2nd km: handstand
3rd km: low plank
4th: dead hang
5th: handstand
6th: low plank
dead hang was unbelievably hard!
approx 28:56
 28m 56s
Workout Scaled
Michelle Bishop 01/18/2020 Crossfit NCR None Priority work
5 x 3 strict press @ 70 lbs--tough but doable

6rds
10 alt step ups (20 inch box) with 25 lb DB
1000m bike

3 rds
10 bent over side raises (8 or 10 lbs)
10/arm DB rows (25)		 30m 00s
Performed as RX
Michelle Bishop 01/17/2020 Crossfit NCR None Skill:
build to a heavy power clean + hang squat clean + 3 front squats (built to 105)

WOD: (15 min cap)
front squat (155/225)--95lbs
2-4-6-8-10
DUs
100-80-60-40-20 (I did DUs to start each round then finished with singles)
approx 12 min (very hard for me, especially the squats)		 12m 00s
Workout Scaled
Michelle Bishop 01/16/2020 Crossfit NCR None Skill:
build to a heavy turkish getup--built to 30 or 35 (DB)

WOD: (25 min cap)
40 DB snatch (35/50) I did 25
1000m bike
40 DB hang C&J--25
1000m bike
30 snatch
1000m bike
30 C&J
1000m bike
20 snatch
1000m bike
20 C&J
20:11 hard but good workout
 20m 11s
Workout Scaled
Michelle Bishop 01/16/2020 Crossfit NCR None priority work
kipping pullup work
did 20 reps of kips with a pullup (no grips)
tore a bit on my palms		 20m 00s
Performed as RX
Michelle Bishop 01/15/2020 Crossfit NCR None Skill:
pushups 5 x 10 reps
worked on not sagging my lower back.
did last set from a box

WOD:
AMRAP12
5 strict pullups (with purple band); started with these then transitioned to ring rows as fatigue set in
6 box jumps--20 inch
7 deadlifts (135)
8 rds 		8 rounds 0 reps
Workout Scaled
Michelle Bishop 01/14/2020 Crossfit NCR None spin class:
5 min warmup
5 rounds:
30 sec D5-6; 70-80 RPM
45 sec D10; 60 RPM
15 sec D5-6; 70-80 RPM
1 min easy
1 min D3; 80-90 RPM
2 min rest
approx 15k		 15.00 km
Performed as RX
Michelle Bishop 01/14/2020 Crossfit NCR None Strength:
build to a heavy power clean and push jerk: built to 110

WOD: heavy Grace (30 C&J) @ 125
I did 85 lbs and wasn't feeling to ambitious;
did it in 4:45
regular Grace is at 95lbs--should try that next time		 4m 45s
Workout Scaled
Michelle Bishop 01/12/2020 Crossfit NCR None Engine Class:
4 sets of
3x ( 1 min moderate; 30 sec hard; 1 min easy; 30 sec hard); rest 1 min

order of machines: bike; row; ski; ski
on the ski, I got the pace down to 1:52 for the hard 30 sec

Prior:
10 x 50 ft walking lunges with 70 lbs		 40m 00s
Performed as RX
Michelle Bishop 01/11/2020 Crossfit NCR None Teams of 2 (with Dalia)
120 cal row
150 KB C&J (used 25 lb DB since no 26 lb KB left)
120 cal bike
150 KB snatch (DB snatch-25)
27:18

Priority:
5 sets
15 reverse hypers
10 GHDs

Bench press:
2-2-2-2-2-2-2 (built to 95)
then did decreasing sets quickly		 27m 18s
Workout Scaled
Michelle Bishop 01/10/2020 Crossfit NCR None Skill:
5 sets of 3 dips (with black or red band); red band can only do 2 reps

WOD:
4 sets every 2 min
20 cal bike
AMRAP T2B
rest 2 min
did approx 60 knee raises		 60 reps
Workout Scaled
Michelle Bishop 01/10/2020 Crossfit NCR None priority work:

10 sets of 10 bar facing burpees
rest 1 min		 20m 00s
Performed as RX
Michelle Bishop 01/09/2020 Crossfit NCR None 10 EMOM:
15 hip extensions
12 cal row

WOD:
deadlift
4 x 8 reps @ 165

ps. did prime timers with Trish

prior:
5 sets
10 GHDs
5 pushups		 165 lbs
Performed as RX
Michelle Bishop 01/07/2020 Crossfit NCR None Skill: kipping pullups

WOD: for time
21 left arm DB strict press (25)
21 ring rows
21 right arm
21 ring rows
15 left arm
15 harder ring rows
15 right arm
15 harder ring rows
9 left arm
9 hardest ring rows
9 right arm
9 ring rows
 12m 00s
Workout Scaled
Michelle Bishop 01/06/2020 Crossfit NCR None Spin class
5 min warmup
5 rds:
3 min D10 standing @ 60+ rpm (I did 55-57rpm)
1 min D3 @ high watts (striving for 250 but I was at 110-170) lol
2 min rest
 40m 00s
Performed as RX
Michelle Bishop 01/06/2020 Crossfit NCR None Strength:
build to a heavy back squat x 8 (built to 115)

WOD
21-15-9
back squat (65)--picked this weight to go unbroken, could have gone heavier I think
strict HSPU (did pike pushups from 20inch box, with knees on box, focused on keeping elbows in)
7:45		 7m 45s
Workout Scaled
Michelle Bishop 01/06/2020 Crossfit NCR None RPM Challenge
300 single unders using white rope at gym		 300 reps
Performed as RX
Michelle Bishop 01/05/2020 Crossfit NCR None Engine Class:
6x 1 min on/ 1 min off bike erg - 112 cal
2 min rest
6x 1 min on/ 1 min off ski erg - 88 cal
2 min rest
6x 1 min on/ 1 min off row - 102 cal
total 302 cal

Priority work:
10 x 50 ft lunges (30, 30, 70, 70,70,70,70,70,70,70)		 30m 00s
Performed as RX
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