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Heather Long

Been a member for almost 3 years and Last seen 9 months ago

Main Gym

Workout History

Date Workout Result Notes Action
04/08/2013 Faster Mod 16:02 20 KB; 85#back squat; 10 med ball
03/26/2013 Tunnel Vision Mod 114 35#
03/25/2013 500mtr Row RXed 02:36
03/25/2013 SuIT & TiE RXed 10
03/25/2013 Back Squat 5x5 Mod 70 lbs
03/19/2013 Nicole Mod 23 kipping pu, 3 attempts- only linking 2 at a time right now
03/18/2013 Aces Wild Mod 12:23 failed at 60# on strength. Got up to 55 on cluster; Started with 45 on WOD, dropped to 35 b/c of FS; 2.5 mats
02/20/2013 Defining Moment Mod 83 rounds not 100 % sure on reps; 70# DL; 40# snatch
02/13/2013 Super Troopers Mod 13:08 strict pu- 2 rnd one thin grn, 2 rnd thin grn and slim red; 40# squat clean; 16" box
02/12/2013 Max Push Jerk Mod 50 lbs
02/12/2013 YOLO Mod 81 40# first 7 jerks; 45 last 3; 20KB for 5; 25KB for 5 4x3= 35; 40, 45; 50
02/06/2013 Flight Simulator Mod 25:00 Did 50; rowed 1148
02/04/2013 Like a G6 Mod 22:16 35#
01/28/2013 Better Bag it Up Mod 79 3 full rnds + 7 T2B, 15# plate; 60# back squat
01/26/2013 Block Rockin Beat Mod 13:46 3 rnds; 10# db. 1st WOD back; 65 max front squat.
08/13/2012 Thruster 1-10 1-20 1-30 Mod 120 lbs 25# 1 sets, 15# 10-20-30 (purposefully light)
08/06/2012 Pause Front Squats 3-3-3-3-3 Mod 115 lbs
08/06/2012 Whatever Man Mod 15:11 15# bar; 20" box, 1 band
07/27/2012 Marty Huggins Mod 09:37 blue band; dumbbell push press (10#DBs); step ups to 18"
07/25/2012 Flash Gordon Mod 4 started DU on 5th rnd; DUs were terrible today, no rhythm. 15# bar and used box for Snatch balances
07/25/2012 Shoulder press 3-3-3-3-3 reps Mod 50 lbs Trying to take it easy on the weights
07/24/2012 Rankel Mod 5 65#; 15KB- finished 5 by 1 second
07/07/2012 Nick Mod 27:02 15# KB (7 reps); 2 abmat hspu
07/05/2012 Let Freedom Ring Mod 24:48 1/2 35#; 25# on last half; 24" step ups; DU whole time
06/29/2012 Max distance broad jump RXed 77
06/29/2012 Front squat 3-3-3-3-3 reps Mod 175 lbs to box
06/29/2012 1 min max calorie air dyn cycle Mod 11
06/29/2012 2 min max double unders RXed 19
06/29/2012 5 x 250m row interval RXed 01:30 3 rnd
06/25/2012 Hiccups Mod 34:23 rx pu 0 weight rnd 1-5; 1 band after; 10 lbs
06/22/2012 I wanna go fast Mod 21:13 3 rnds; 25#; rx pull ups
06/21/2012 I'm not sure what to do with my hands Mod 22 5-5-6-6; start at 25#, went 15#
06/18/2012 Elizabeth Mod 15:20 1 red band; 35#
05/30/2012 Get Back to Work Mod 20:55 35#; mix du and jumps
05/28/2012 Murph Mod 01:00:00 PU rx, modified amounts
05/22/2012 Deadlift 1-1-1-1-1-1-1 reps RXed 490 lbs Started having poor form so I stopped.
05/22/2012 Unique New York Mod 7 rounds 95#; step ups
05/17/2012 2000M row RXed 11:50 Got to work on form.
05/16/2012 Mini Cindy RXed 3 rounds Short amrap in hotel gym
05/11/2012 It's the ______ Catalina Wine Mixer Mod 62 rounds 35-55-55 (didn't up weight the last set bc only 20 sec left)
05/04/2012 2010 Northwest Regional Event 1 Mod 08:36
04/30/2012 Nasty Girls Mod 10:19 45# L3, red band
04/19/2012 Thumbs Up Mod 17:40 2 abmats; post on pistols; 3ish rouds rx chest to bar, 4 with one band to save my hands
04/18/2012 Dirty Thirty Mod 20:55 20" box/ 25# KB/35#PP/10WB--- DU finished in 3 sets
04/13/2012 Beach Run RXed 25:00
04/10/2012 Vacation RXed 6 rounds
04/09/2012 Vacation RXed 20:00 approx time
04/05/2012 Helen Mod 15:54 20#KB; Rx pull ups
04/04/2012 Diane PRed Mod 05:19 85# (btwn L2 and L3); 1 ab mat
04/03/2012 1 rep max power snatch RXed 55 lbs Failed at 60
04/03/2012 Randy Mod 08:12 35#
04/02/2012 Shiny Disco Balls Mod 28:06 10# med ball, rx PU no weight; 2 ab mats, mix of rx and 1 band C2BPU to save hands
03/27/2012 Back Squat 3-3-3-3-3 reps RXed 270 lbs 35-45-55-65-70
03/27/2012 Midline This Mod 5 rounds 45#/35# (just didn't feel confident on the weight); rx pull ups -- made it 1 pu into rnd. 6
03/24/2012 CrossFit Games Open 12.5 Mod 56 55#, dropped to 35# (no time to get 45# on bar); rx chest to bar
03/23/2012 Max Deadlift PRed RXed 135 lbs Pr
03/23/2012 Get some Mod 15:25 All DUs; 65# pc
03/21/2012 Hanging Around Mod 14:15 35#- just a bit sluggish today
03/19/2012 Resting 60 seconds between sets: Bench press 2-2-2-2-2-2-2-2-2-2 RXed 450 45# all way through
03/19/2012 Dr. Tabata RXed 35 Rings: 7-9-9-7-9-8-6-7; Handstands: 8 rnds @ 20 sec; Sit ups: 11-11-10-10-10-9-9-9
03/16/2012 Filthy Fifty Mod 36:50 20KB; 35PP
03/15/2012 Almost 12.4 Mod 15:29 10#, 25 du in 2 min; 90 MCs
03/15/2012 Karen PRed Mod 11:31 10#
03/12/2012 Riot Mod 19:34 55# (L3); Rx pull ups slowed me way down but did them the whole time
03/09/2012 March Painstorm Mod 32:46 35/45 on the thrusters and HPCs; Rx pull ups; 85# DL (looked awful); 2 ab mat hspu
03/07/2012 Tabata Bottom to Bottom Squat Run 1 mile RXed 10 9:40 mile- legs were dead until the turn on skillman
03/05/2012 Rankel Mod 5 85#/25#; mix black box and small grey box for PU-- finished 5 PU of rnd. 6
03/02/2012 Double Tap RXed 30:00 finished set of 3 pu w/ 5 sec to go; did the final run after time expired
02/29/2012 Under the knife Mod 19:17 10#; 1 band
02/28/2012 Elevate Mod 12 rounds (13 if you count the modified final T2B rep I did before time); 85#; 2 ab mats; T2B whole time
02/25/2012 Gettin Jiggy Wit It Mod 330
02/24/2012 Max Front Squat Mod 75 lbs
02/24/2012 1000M Row RXed 05:07 This has got to improve.
02/24/2012 Thruster 3-3-3-3-3 RXed 265 lbs
02/24/2012 Jackie PRed Mod 12:20 5:07 row (killed me on overall time); 35# bar; 1 band
02/23/2012 5 K Run RXed 37:44
02/22/2012 Khalipa WOD Mod 09:48 45#/1 band
02/21/2012 Belly Mod 05:26 25/15 1st round; 25/20/15 2nd and 3rd round
02/21/2012 Max Snatch RXed 50 lbs And only one PVC pirouette died in the process.
02/17/2012 Isabel PRed Mod 03:37 mix of 45#/35#
02/17/2012 100 sit ups for time RXed 04:23
02/17/2012 500mtr Row PRed Mod 02:20 best time yet on row 500M
02/16/2012 Mudshovel Mod 8 rounds Got last FS on time mark; 55#/15# for the first 1.5; 45#/10# for rest
02/16/2012 Press Mod 330 lbs Just could not get 55# up there.
02/14/2012 Deadlift RXed 460 lbs
02/13/2012 Quicksand Mod 6 rounds 75# (L1); 20" box-- I think it may have actually been 7 rounds, but erring on the low side; had five more box jumps to complete another round at time
02/08/2012 Crusher Mod 6 rounds 35# (L3), about to start OHS at time
02/06/2012 Super Bowl Hangover Mod 11:32 Mix of 10 and 14# med ball; all T2B
02/06/2012 Front squat 3-3-3-3-3 reps PRed Mod 315 lbs
02/03/2012 Annibell Mod 22:03 DU whole time; 20# kb- need to go higher next time.
01/31/2012 Chelsea Mod 3 rounds 2band pu; got to get faster at pu
01/23/2012 Keep It Up Mod 4 rounds 15# KB; need to go up in weight
01/18/2012 Excite Mod 18:34 95# 1/2 through 1st set; 75 # til 7; 55# when lost form. Knee PU after 3 rds
01/16/2012 Back Squat Mod 225 lbs
01/16/2012 Butt Blastin Mod 15:05
01/13/2012 Max Overhead Squat RXed 55 lbs
01/13/2012 Isabel Mod 05:29 45#
01/13/2012 Overhead squat 3-3-3-3-3 reps Mod 275 lbs 55# max
01/12/2012 Cindy Mod 10 rounds Started with some no band pull ups, did 1 band for a few rounds, then 2 bands
01/07/2012 Team Hidalgo Mod 44:44 45# SC; 20" box; 15 # plate
01/06/2012 Cindy was a nice girl Mod 131 15# KB; 45# FS (L3); 2 band CTBPU
01/04/2012 Meteora Mod 24:50 45#/35# sdhp; t2b whole time; 15# farmer for 2, 10# for 1
01/02/2012 GWOD 13 RXed 30:00 200 du; 75 burpees
12/30/2011 Still Frame Mod 12:01 20# (L2); small box after 1st set of box jumps
12/28/2011 The Ensign Mod 16 rounds 55#; red band dips; got through PC to start 17th round
12/20/2011 Fuse Mod 17:29 35# (L2); 2 and 3 band pu
12/19/2011 New Skin Mod 15:39 did DU 1st set, jumps the rest
12/19/2011 Deadlift Mod 535 lbs 85-95-115-115-125
12/19/2011 Max Deadlift Mod 125 lbs
12/11/2011 Certain Shade of Green Mod 35:56 75 t2b
12/08/2011 Bear Complex Mod 130 lbs That is all the rounds added together, not the max weight I got...
12/07/2011 Let The Bodies Hit The Floor RXed 22:56
12/05/2011 The Chief Mod 13 rounds (may have been 14, lost count a bit at the end)-- 45#, need to keep core stronger for push ups
11/30/2011 Diane Mod 06:26 55# DL-FINALLY got my form down, so higher weight next time we DL; 2 ab mats- need to go to one
11/29/2011 Formidable Fran Mod 17:58 10# (L3); 2 bands; mix DU and TJ
11/29/2011 Formidable Fran Mod 17:58 10# (L3); 2 bands; mix DU and TJ
11/29/2011 Formidable Fran Mod 17:58 10# (L3); 2 bands; mix DU and TJ
11/19/2011 Bike RXed 20:28 5.52 miles; 92-95 cadence, 16.1 avg pace
11/15/2011 Jackie Mod 15:14 5:31 row (shaved 8 sec from yesterday); 35# Thrusters for the first 35, 15# last 15; 2 bands
11/15/2011 Get Up RXed 29
11/14/2011 GWOD 12 Mod 17:42 red band dips
11/10/2011 Trip 7's Mod 10:53 2 bands, 35# thrusters
11/10/2011 Strength Thrusters Mod 385 lbs 55# all 7 rnds
11/08/2011 Closure Mod 21:32 1 round 20", 3 rounds 16", last box jumps mix of step ups; 3.5 rounds 20# KB, 1.5 15# KB
11/08/2011 GWOD 11 Mod 95 about a 95 degree angle
11/07/2011 Bike Mod 15:00 95 cadence; stopped early due to kiddo
10/31/2011 GWOD 8 RXed 300
10/31/2011 Michael RXed 32:34 gotta get a faster on running
10/29/2011 Grace Mod 04:13 25#-still doing light weights for now.
10/24/2011 Oasis Mod 30:10 55#, light weight and slow-working on DL form
10/20/2011 Back Squat 1-10-1-20-1-30 Mod 65 lbs did 10 and 20 with 45#, 30 with 35#
10/20/2011 Death by Handstand Push Ups Mod 11 rounds two ab mats; need to work on wrist strength
10/19/2011 GWOD 2 Mod 90 Rx cats, bridges; band on dips- work on leaning forward and keeping rings into the body.
10/19/2011 Max Push ups RXed 10 Trying to take it easy coming back
10/19/2011 Weighted Pull ups 3-3-3-3-3-3-3 Mod 0 lbs 1 band all rounds
10/18/2011 Nancy PRed Mod 18:23 1st WOD since ankle injury/hospital- modified to 4 rounds, 25# OHS 1st Rnd, 15# OHS next 3, subbed 1 run for rowing
09/15/2011 Roll with the Changes Mod 14:31 85# need to work on DL form
09/15/2011 Max Double Unders in 2 minutes RXed 27
09/14/2011 Just Hangin' Around Mod 50 Used box for ring rows. Got hangs15 in to third round.
09/11/2011 31 Heroes Mod 3 45# thrusters, mix of rope climbs and modified, 5 rope climbs into 4th round, 10 # plate on runs
09/07/2011 Pro Agility Test RXed 09:00 9.3 second time
09/07/2011 Max Pull Ups Mod 2 1 thin green band
09/07/2011 100 V-Ups for time Mod 10:54 These were ugly.
09/07/2011 Weighted Pull Ups 5-5-5-5-5 Mod 0 lbs 2 thin green bands
08/31/2011 Push Press Mod 90 lbs 55 is max load this time; got 65 up to my nose
08/31/2011 Turn it On Mod 5 rounds 35# bar (L2); 1 blue, one thin green; 20" box until last round (used small box)
08/29/2011 Blue and Silver Mod 14:30 time approx.; 35#/10#; only 4 rounds- didn't bring my A game today.
08/26/2011 GI Jane Mod 17:37 blue box. 20" box next time
08/20/2011 Mystery Mod 30:00 Just logging the work out.
08/19/2011 Walk it Out Mod 20:23 band on RD, knees to chest
08/17/2011 Hips R' Us Mod 25:05 started 20lb KB, went to 15# early on; 20" box; need to speed up the row
08/16/2011 Carry On Mod 16:50 2 red bands pu 1st set, 2 red and the skinny red sets 2 and 3; 15 lb farm carry first set, 20 lb sets 2 and 3; 100 ab mat situps
08/15/2011 Nuff Said Mod 10 rounds 25#--- need to go heavier next time
08/11/2011 Annie Mod 18:32 25 DU first round, rest tuck jumps
08/10/2011 Karen Mod 13:31 10#- worked hard on doing each one correctly
08/08/2011 Isabel Mod 06:51 35# bar; need to keep knees back next time
08/06/2011 Jack Mod 6 35# bar/ 15# KB/ med box--- modified to push jerks (I think) somewhere in the third or fourth round. about to start KB at time.
08/05/2011 WOD - SUP Mod 16:32 35# snatches, 15# smash balls
08/05/2011 Tabata Sit Ups RXed 6
08/03/2011 500mtr Row RXed 02:21
07/28/2011 Travelin' Band Mod 18:20 55#; medium box; modified last set and a half of burpee box jumps to burpees
07/26/2011 C & J Cindy Mod 6 rounds Got about 1/2 way through 7th. 30# bar through 5th; 25# for 6th and 7th C&J. This was a rough one for me.
07/25/2011 Death by 10 meters RXed 11 rounds
07/25/2011 Cash Out Mod 03:34 10lb/6lb
07/22/2011 Yogi Bear Mod 10 rounds Middle box, 10# dbs
07/21/2011 BUIYATAOO Mod 08:55 30# OHS first 2 rounds; 25# last 2 rounds
07/19/2011 Rage Ballin' Mod 20:28 band on dips
07/18/2011 Power clean 3-3-3-3-3 reps Mod 190 lbs Not sure if I entered this right. Need to start from a heavier weight next time.
07/18/2011 The Count Mod 9 rounds 25#
07/15/2011 Yosemite Sam Mod 4 rounds did 35# up to HPS in first round, reduced weight to 25# for the next 3
07/12/2011 Tabata This! Mod 28 3 bands on pull ups; knees on push ups
07/11/2011 Diane Mod 08:05 75# DL; 2 ab mats HPs
07/11/2011 Cash Out Mod 2 rounds Tuck jumps, 1 set pull ups 2 bands, 1 set pull ups 3 bands
07/08/2011 The Place Kicker Mod 22:19 10lb ball; sets of 25 and 20
06/29/2011 The Humpty Dance Mod 23:11 25#
06/27/2011 Best Snatch in Town Mod 16:11 15# bar
06/17/2011 Nancy Mod 20:53 15 lb bar
06/15/2011 Do Work Mod 21:04 only four rounds
06/10/2011 Power Up Mod 23:32 25 bar; red band

Benchmarks:

Girls Show All Girls
Annie
18:32
Cindy
10 rounds
Diane
05:19
Elizabeth
15:20
Grace
04:13
Helen
15:54
Isabel
03:37
Jackie
12:20
Karen
11:31
Nancy
18:23
Nicole
23
Heroes Show All Heroes
Murph
01:00:00
Randy
08:12
Rankel
5
Body Weight Show All Body Weight
100 sit ups for time
04:23
1000M Row
05:07
5 K Run
37:44
500mtr Row
02:20
Max Pull Ups
2
Max Push ups
10
Max Load Show All Max Load
Max Deadlift
135 lbs
Max Front Squat
75 lbs
Max Overhead Squat
55 lbs
Max Push Jerk
50 lbs
Max Snatch
50 lbs
Other Show Other
Filthy Fifty
36:50
Nasty Girls
10:19