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Bradford Green
01-27-2008, 04:29 PM
I spent a good amount of time trying to come up with a witty name for this training log, and the result is... my initials. At least they rhyme with OPT. Right, so I'm coming off a pretty rough layoff in the fall because of a nasty 18 hour/senior thesis semester. I've spent the last month or so getting things back in order with around 95% paleo and IF 2-3 times a week. Workouts have been getting better, so I'm feeling pretty solid. I'm not all that sure about my long term goals right now because I will be spending my second summer as a backpacking guide outside Creede, CO. Last year I lost a pretty good amount of strength and dropped alot of weight. There is very little time for workouts out there. Hopefully, in the coming months, I can figure out a gameplan for the summer that will not leave me skinny and weak (albeit with a killer beard). Right now I'm trying to follow the CA WOD as close as my schedule will allow, with some CF sprinkled in. Mostly I just want to have a good beach bod come spring break. I'm kidding. Sort of.

Male, 6'0", 170 (and falling)

1/27/08
(CA WOD from 1/26)
(All weights in lbs)
Snatch: 95, 105, 115, 120, 125, 130 PR, 135x
Clean and Jerk: 153, 163, 183x(clean), 173x(jerk)
BS: 183, 203, 213, 223 PR
Skipped abs for today.

Notes: Today was a good day. Everything felt good with my new Pendlay bar... I spent a long time on snatches, I'm not very consistent, and had alot of misses that I didn't record. I was pretty tired coming into the C&J's, but felt good, so I jumped right up to 183. I didn't feel like I had anything left, but set a BS PR by 3 pounds. Good stuff. I'm tired.

Derek Simonds
01-28-2008, 08:26 AM
Nice start Bradford. I don't think anyone would begrudge you a nice beach bod for the spring. My wife certainly likes that aspect of the training. Some of the other particulars (like dropping snatches and clean and jerks at 5:30 AM) she is not so fond of.

There are several guys on here who are into hiking and climbing maybe they will have some ideas on your summer guiding. I know I would take rings, work body weight exercises and tabata protocols.

Bradford Green
01-28-2008, 09:40 PM
1/28/08
Weight in lbs
Warmup: 2x(10pullups, 10dips, 10squats, 10pushups, samson)
BS: @175
Snatch DL: 135, 155, 175
PP: @115
Pullups: 9,4,4
No GHD, meant to sub tabata situps but ran out of time.

Derek, I can only hope for a lil wife to whom I can someday say "Listen, I know it bothers you when I drop my 150k snatch early in the morning, but I just can't help it."

Bradford Green
01-29-2008, 10:07 AM
1/29/08
Weight in lbs
Warmup: 2x(5pullups, 10squats, samson)
Burgener Warmup
Wanted to find a new OHS max: 135, 145 PR, 155 PR!, 160x
PC+PJ+J: 135x4 (A little light)
Tall Snatch: Bar only, 5x2

Metcon untimed, with a couple subs. 3 rounds:
8 35lb db snatches
5 KTE's
1 min. rest
3 rounds:
5 Double unders
12 cross chops 1 pood kb

Notes: Really happy with those OHS's. First time I have maxed those in over a year and I was way surprised. Hell of a week for me to start posting, with PR's in snatch, back squat, and overhead squats. I'd like to thank the paleo diet, my new Pendlay bar, and all the little people that helped me get here. Also, tall snatches are very tricky for me. It's hard for me to not dip then shrug.

Bradford Green
01-31-2008, 11:45 AM
1/31/08
(CA WOD from 1/30)
Warmup: 2x(5 pullups, 10 squats, 10 pushups, samson)
FS: 75%x2x5 @140
Clean pull: 135, 155, 165, 175, 185, 195
Rack jerk behind the neck: 135, 165, 175 (stopped with a little wrist pain)

Metcon:
3 rounds for time of:
26 KB swings (only have a 1 pood)
18 Jumping ring dips
23 kipping pull-ups
@10:05

Notes: Pressed out that 175 jerk, but I think I had more in me. My jerk form sucks. I'm going to start uploading some videos on youtube so I can get my form ripped on. I need it. I've been doing all my pullups on a swinging pullup bar, like the one at Again Faster, and I think they are tougher. It's like all the power from my kip gets absorbed into the swing. I also ran a quick mile this morning pre-WOD for my "Lifetime Fitness" class. What a joke. "Get 30 minutes of aerobic activity 3 times a week." Maybe they should call it "Lifetime Mediocrity"

Bradford Green
02-01-2008, 09:08 PM
2/1/08
Warmup 2x(10 pullups, 10 dips, 10 squats, samson)
Power snatch+OHS+snatch balance x4 @95lbs
Tall clean 5x2 @65lbs

Metcon 1, 7 rounds for time:
Row 200m (subbed 20 kb SDLHP)
5 burpees
@7:44

Metcon 2, as rx'd @ 8:15

Tabata pushups: 9,9,9,9,9,7,6,6

Notes: Pretty terrible day... no focus and no aggression... missed 4 straight snatch balances, for no reason. Lame.

Bradford Green
02-02-2008, 12:42 PM
2/2/08
Burgener Warmup
Snatch: 95, 115, 125, 135x, 135x, 135x
Clean and Jerk: 135, 155, 165, 175x(jerk)
BS: 135, 155, 185, 215

Also:
3x3 presses @95lbs
3 rounds for time of 400m, 10xDL135 @7:22

Bradford Green
02-05-2008, 10:02 PM
2/5/08
(CA WOD from 2/4)
Warmup 2x(5 pullups, 10 dips, 10 squats, samson)
FS: 81%x2x5 @150lbs
Clean DL: 135, 185, 225, 255, 295
PP 5x3: 115, 120, 125, 130, 135
Pullups (DH): 8,5,4
No situps

Tabata pushups: 10,10,10,10,10,10,9,8=77
5x 50m Hollow (Sprint, jog, sprint, walk)

Bradford Green
02-06-2008, 05:48 PM
2/6/08
(CA WOD from 2/5)
Warmup: 2x(5 pullups, 10 dips, 10 squats, samson)
Burgener warmup
Power snatch+OHS+hand snatch: 65, 85, 95, 95, 95
Hang clean+PP+jerk: 135, 135, 135, 135, 135

Metcon:
Rounds in 10 minutes:
5 pullups
5 situps
5 jumping squats
5 clapping pushups
@ 10 rounds + 5 pu's, 5 situps, 5 js's

Notes: Missed 3 hang snatches... I really suck at complexes. My form is pretty fragile. Those clapping pushups were pretty iffy... more like touch pushups.

Bradford Green
02-07-2008, 02:45 PM
2/7/08
(CA WOD from 2/6)
Warmup: 2x(5 pullups, 10 pushups, 10 squats, samson)
Burgener warmup
BS: 78%x2x5 @175
Snatch pulls: 135,155,175,185,195,205,215,225
Rack jerk: 135, 155, 165, 175, 185x
TGU situps: Bar x8x3

Metcon:
3 rounds for time:
100m sprint
10 sandbag PC+PP (subbed 35 lb db's)
10 kb DLHP (subbed bar)
@ 3:56

Also, 5x 50m Hollows this morning

Notes: Felt slow and tired today... metcon tuckered me out. Ready to take a rest day tomorrow for sure.

Bradford Green
02-09-2008, 10:59 PM
2/9/08
BW:165
Burgener warmup
Snatch: 95, 115, 125x, 125x, 125x
Clean and Jerk: 155, 165, 175xclean, 175 PR
FS: 185, 190 PR

Notes: Pretty good day, missed those three snatches but was feeling good. I think I have power clean and jerked 180, so 175 is a PR for the full. Good stuff! Got to do Friday's workout tomorrow.

Bradford Green
02-12-2008, 08:50 PM
2/12/08
Warmup
PC+FS+Hang clean: 95, 95, 105, 105, 115
OHS: 135, 145, 165x(support), 165x
BS: 84%x2x5 @190
Snatch DL: 225, 235, 245
PP 5x3 @ 135 (x last rep).

5k@ 24ish minutes

Notes: Running behind, so I melded together some of the stuff I missed. I was feeling pretty good after 2 days off, so I went for the 165 (BW) OHS and got owned. On the way up I was pretty sure my arms were about to rip off.

On another note, it's looking like I'll be moving away from the CA WOD and into a "weightlifting crossfitter" model. The CA WOD has treated me well, and I've been progressing, but it just doesn't look like I can focus on the Oly lifts as much as I'd like to right now. Looking at a 5 on 2 off with days 2 and 4 devoted to Oly. We'll see.

Bradford Green
02-13-2008, 03:38 PM
2/13/08
Warmup: 2x(10 pullups, 10 pushups, 10 dips, 10 squats)
CF "Randy"
75x75lb power snatches for time: @9:30

Tabata pushups, non-wanker variety:
9,9,9,9,6,5,5,5=57

Bradford Green
02-14-2008, 03:59 PM
2/14/08

Burgener warmup
Snatch: 65, 95, 115
FS: 3x10 @ 135
PP: 3x5 @ 135

Notes: Snatches were pretty terrible today, I am fatigued from Randy. Today is the first day of my "weightlifting crossfitter model," which will be 5 on 2 off of: CF, Oly, CF, Oly, CF. Crossfit days will probably be mostly named workouts as they pop up with Oly technique work done before CF workouts. Day 2 of the 5 day will be 5 or 6 heavy snatch doubles, front squats according to Coach Burg's 3x10 squat program, and 5x5 or 3x5 push presses. Day 4 will be 5 or 6 heavy C&J doubles, 3x10 back squats, and 5x5 or 3x5 deadlifts. I'm pretty excited about this stuff. Big dose of CF with some Oly lifting and CFT movements. I would love any thoughts on this setup, or if anyone has tried anything similar.

Bradford Green
02-18-2008, 08:41 PM
2/15/08

Burgener warmup
CF "Badger"
3 rounds of:
30 95lb cleans
30 pullups
800m
@43 minutes

Bradford Green
02-20-2008, 03:57 PM
2/19/08

Burgener warmup
"Fran"
21-15-9
95 lb thrusters
pullups
2 rounds at 5:00

Notes: I caught a whoopin today, even after 3 days of rest. Head was real stuffed up and I wasn't feeling good, and everything just imploded. I feel like crap.

Bradford Green
02-26-2008, 06:05 PM
2/26/08

Burgener warmup
CF WOD, modified:
3 rounds for time:
400m
50 squats
30 Good mornings with bar
@ 14:00

Tabata pushups: 8,8,8,8,8,8,8,8

Notes: Sickly for about a week now, with a slight groin pull as well. Good to get back at it.

Bradford Green
02-28-2008, 04:12 PM
2/28/08

Burgener warmup
Snatch: 65, 65, 65, 95, 95, 105, 105, 115x, 115x, 115x
FS: 135x3x10
PP: 135x3x5

CF WOD (misread):
7 rounds of:
7 SDLHP, 95lbs
7 dips
@7:10

Notes: Snatches were ugly, I knew that WOD was too easy to be true... would have been the only time in 2 years a workout was easier than I thought it would be.

Bradford Green
03-04-2008, 06:53 AM
2/29/08

Burgener warmup
BS: 155x3x10
Clean and Jerk: 135, 145, 155, 165, 175
DL: 255, 265, 275, 275, 265

Notes: Got to work on that jerk form!

Bradford Green
03-04-2008, 06:54 AM
3/1/08

"Angie"
rx'd, 21:38

Notes: Just signed up for the CF level 1 at Hyperfit in April. Pumped about it.

Bradford Green
03-04-2008, 08:26 AM
3/4/08

"Linda"
BW 160
DL 240
Clean 120
Ring dips 1:1 (no bench)
@34:10

Notes: 1:1 dips was too easy a sub. DL's, usually my strength, almost killed me today. Off to CO tomorrow, until Sunday.

Bradford Green
03-11-2008, 10:01 PM
3/11/08

"Kelly"
3 rounds for time:
400m
30 box jumps 24"
30 wall ball
@ 34:45

Notes:Back from CO... did a couple timed 2 miles @ altitude, 15:45 and 15:10. Today's workout suuucked.

Bradford Green
03-13-2008, 07:39 AM
3/12/08

Snatch: 65, 65, 65, 95, 95, 105, 115, 125, 125, 135x, 135x, 135x
FS: 140x3x10
PP: 140x3x5

Notes: So close to a new snatch PR... but not today

Bradford Green
03-13-2008, 09:01 PM
3/13/08

Mountain Biking, Lock 4, 1.5 hours... beautiful day in Tennekkee!

Tabata pushups:9,9,9,9,9,9,9,9=72

Bradford Green
03-15-2008, 12:58 PM
3/14/08

Burgener warmup
Clean and Jerk: 135, 145, 155, 165, 180xclean, 180 PR
BS: 165x3x10
DL: 255, 265, 275, 275, 275

Notes: PR woohoo!

Bradford Green
03-19-2008, 10:34 AM
3/19/08

As many rounds as possible in 10 minutes of:
2 HSPU
10 Situps
@10 rounds

Notes: Spring break, spotty training... most HSPU's I have ever done in one workkout. Getting better at my biggest weakness.

Bradford Green
03-26-2008, 06:15 PM
3/25/08

"Barbara"
5 rounds, each for time, 3 minutes between rounds:
20 pullups
30 pushups
40 situps
50 squats
Rd1-4:15 Rd2-7:55 Rd3-9:05 Rd4-10:15 Rd5-10:05

Notes: I hate Barbara. Got nauseous. Terrible times.

Bradford Green
03-26-2008, 06:17 PM
3/26/08

Burgener Warmup
Snatch: Form work at 95 and 105
FS:140x3x10
A few muscleups, first ones since last summer

Derek Simonds
03-27-2008, 04:03 AM
I don't know what it is about Barbara but I hate her also. I think it is pushing on the exercises up to the squats and then trying to push through on the squats cause you know you have a break. I was going to add Barbara in this week but decided against it.

Your training is looking good. It is always nice to hit PR's. Your numbers look really close to where I am with the exception of the M/U's I haven't pulled one of them off yet.

Bradford Green
03-29-2008, 10:15 AM
Yeah, consensus seems to be that Barbara is one of the worst. Keep at it on those M/U's.

3/29/98
"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) ***Subbed 1 pood swings

Score (with each swing 1 point): 284

Notes: Used a 24" box instead of 20". I'm so badass...

Bradford Green
03-30-2008, 07:09 PM
3/30/08
"Helen"

Three rounds of:
400m
21 1.5 pood swings
12 pullups

@10:20

Allen Yeh
03-31-2008, 02:52 AM
Nice time.

Bradford Green
04-04-2008, 07:49 PM
Gracias, Allen

3/31/08

"11" from Gym Jones

11 rounds for time:
5 ball slams
10 pushups
15 1 pood swings

@14:08

Bradford Green
04-04-2008, 07:52 PM
4/4/08

"Gwen"
15-12-9 Clean and Jerks, touch-and-go
@115 lbs

Bradford Green
04-06-2008, 11:23 AM
4/5/08

"Elizabanne"
21-15-9
DL's with 225
Ring dips

@7:38

Notes: I wish this was a real workout. Then I would be worth a dern at at least one girl.

Bradford Green
04-14-2008, 10:22 AM
4/12-4/13

Crossfit Level I Cert in Ann Arbor
Fran @ 7:07
FGB @ 242

Notes: Both these workouts were pretty disappointing for me, and Fran just about killed me. The cert was excellent though, everything was informative, professional, and polished. I felt like it was well worth the money. Crossfitting for two years, first time I have been to an affiliate and the first time I've been around people who could pick my form apart. Really cemented for me the fact that this is what I want to do for a living. I'd say if my Fran had been closer to five minutes and my FGB closer to 300, it all would have been perfect.

Bradford Green
04-16-2008, 03:54 PM
4/16/08

"Nancy"
5 rounds for time:
400m
15 OHS 95 lbs

@20:03

Notes: Should have been sub-20, first 400m was really 500m, and then I lost OHS #74. My hands are shaking as I type this.

Bradford Green
04-17-2008, 11:36 AM
4/17/08

"Elizabeth"
21-15-9
Clean 135lbs
Ring Dips

@17:42

Notes: Wrist is really sore from yesterday. Front squats out were the limiting factor.

Bradford Green
04-19-2008, 08:02 PM
4/18/08

"Michael"
800m
50 situps
50 back extensions (sub supermans)

@Around 18 minutes

Bradford Green
04-22-2008, 01:12 PM
4/20/08

Shoulder Press 3-3-3-3-3

95
100
110
120 (x 3rd rep)
110

Bradford Green
04-22-2008, 01:14 PM
4/21/08

Bs 5-5-5-5-5

135
155
175
185
190

Bradford Green
04-22-2008, 05:43 PM
4/22/08

Weighted Pullups

35 45 50(f) 50(f) 35 35 35

Notes: Absolute garbage. I haven't done weighted pullups in a long time, but i was thinking 75 or 80 lbs at least. Shoot

Bradford Green
04-24-2008, 04:58 PM
4/24/08

"Angie"

@22:45

Notes: A full minute slower than last time, plus the two most F'd up hands I've ever had crossfitting. Now to find my super glue...

Bradford Green
04-28-2008, 08:50 PM
4/28/08

Deadlifts 3-3-3-3-3

275, 275, 275, 255, 255

Notes: Running behind in WODs after a trip to Asheville. Training might be spotty the next few days too, as this happens to be the biggest week of my life... finals, graduating, moving out, and wrapping up a ministry I've been involved in for 3 years. No big deal...

Bradford Green
04-29-2008, 03:55 PM
4/29/08

5 rounds for time:
400m
HPS 95lbs

@20:03

Notes: 20:03 is the same time as Nancy a couple weeks ago. Shoot, so close to sub 20.

Bradford Green
05-03-2008, 10:01 AM
4/20/08

As many rounds as possible in 20 minutes of:
10 65 lb thrusters
10 pullups

@ 10 rounds even

Notes: Felt tired and sluggish. Should have had 12 rounds.

Bradford Green
11-11-2008, 12:52 PM
Yeaaaaah back in the game. SS+GOMAD. BW 170

11-10-08
Sq: 65x5 95x5 115x3 135x3 155x1
Work Sets: 185x3 185x3 195x3

Press: 45x5 55x3 75x3 95x3 105x1
Work Sets: 115x3 115x3 115x3

Pullups: BWx3 BW+35x1 (3 times)

Bradford Green
11-11-2008, 12:54 PM
11-11-08

DL: 135x5 185x3 205x3 225x2
Work Sets: 255x3 265x3 285x3

Bradford Green
11-17-2008, 03:44 PM
11-12-08

Squat Work Sets: 195x3 195x3 205x3
Press Work Sets: 115x3 115x3 115x3

Bradford Green
11-17-2008, 03:46 PM
11-17-08

Squat Work Sets: 205x3 205x3 215x3
Press Work Sets: 125x3 125x3 125x3

Bradford Green
11-18-2008, 10:55 AM
11-18-08

Deadlift Work Sets: 295x3

Bradford Green
11-19-2008, 01:54 PM
11-19-08

Squat Work Sets: 215x3 215x3 215x3
Press Work Sets: 130x3 130x3 130x2(missed last one)

Also, just to see if I could, FS'd 205

Bradford Green
11-20-2008, 03:00 PM
11-20-08

DL Work Set: 305x3
Weighted Pullup Work Sets: +50x1 +50x1 +50x1

Bradford Green
11-21-2008, 02:36 PM
11-21-08

Squat Work Sets: 220x3 220x3 220x3
Press Work Sets: 130x3 130x3 130x2(missed last one)

Bradford Green
11-24-2008, 07:07 PM
11-24-08

Squat Work Sets: 225x3 225x3 225x3
Press Work Sets: 130x3 130x3 130x3

Also, on a whim, rack jerked up to 205 (PR)

Bradford Green
02-02-2009, 02:52 PM
2-2-09

Sq: 185x3 195x3

21-15-9
DL 225
Pushups

Bradford Green
02-03-2009, 02:59 PM
Wussified Kelly:

3 Rounds
30 Wall Ball (16 lbs)
30 Box Jumps (24 inch)
~12 minutes

Tate Rivera
02-10-2009, 07:46 AM
Thanks for posting up your log for me. I will check it regularly.

So does this mean you are off SS now?

You can check out my log at http://www.board.crossfit.com/showthread.php?t=11723

Keep working out hard!

Bradford Green
02-11-2009, 02:02 PM
2/10/09
Squat Work Sets: 200x3 200x3 200x3
Press Work Sets: 115x3 115x3 115x3

2/11/09
CF WOD
45 Double Unders
45 Cleans @135 (sub 115)
45 Ring Dips
45 Double Unders

~27:40

Bradford Green
02-18-2009, 03:04 PM
CF WOD
7 rds for time:
10 SDLHP @95lbs
10 Ring Dips

~13:25

Bradford Green
02-20-2009, 03:00 PM
2/19/09

CFE WOD
3x(200m+500m+700m) on C2 with 20 lb vest
No times

2/20/09
Cleans: Heavy singles up to 190lbs

Bradford Green
02-23-2009, 11:44 AM
CFE WOD:
3x (1 min on, 1 min off)

@ 300m, 305m, 290m

Bradford Green
02-25-2009, 01:57 PM
Mishmash CF WOD:

For time:
3 FS @ 165lbs
21 DB Snatch (full squat) @35lb, R arm
21 pullups
3 FS @ 165lbs
21 DB Snatch (full squat) @35lb, L arm
21 pullups
3 FS @ 165lbs

~ 9:57

Bradford Green
03-24-2009, 05:58 PM
Eaaaasing back in.

For time:
Hilly 500m sprint
21 kb swings
21 pullups
500m
15 swings
15 pullups
500m
9 swings
9 pullups

~ 10:31

Bradford Green
03-25-2009, 02:06 PM
FSx3x5 @155lbs

Bradford Green
03-26-2009, 01:32 PM
4x800m sprints (untimed)

Bradford Green
03-31-2009, 03:46 PM
21-15-9 for time:
DL @ 185
Box Jumps
Pullups

~ 10:46

Bradford Green
04-03-2009, 06:21 PM
5K on C2 ~ 23:58

Bradford Green
04-04-2009, 03:11 PM
Hang Power Clean and Jerk:

(With Push Jerk) 115, 135, 145, 155, 165, 175
(With Split Jerk) 180

1/2 Tabata This:
Pullups: 10, 10, 8, 8
Pushups: 11, 11, 7, 5
Squats: 16, 16, 15, 16
Situps: 14, 13, 12, 13

Bradford Green
04-14-2009, 09:07 AM
4/13

In honor of that ridiculous Josh Everett video:

Isabel Light (@95lbs)

~ 4:04

Bradford Green
05-04-2009, 01:38 PM
21 Pullups
21 KB Swings (1 pood)
100m hill sprint
15
15
100m
9
9
100m

~ 7:30

Then: Hilly 1 mile run

Bradford Green
02-19-2010, 03:39 PM
2-19-10

21 Pullups
21 GHD Situps
20 Squats
15
15
20
9
9
20

@9:35

Bradford Green
02-22-2010, 03:49 PM
2-22-10

50 Powerclean/burpees

@13:54

Bradford Green
03-23-2010, 03:42 PM
3-22-10

20 DL's 135lbs
30 Double unders
20 DL's
10 Double unders
10 Burpees
20 DL's
15 Burpees

@7:30

(Jumprope broke in the middle of the workout)



3-23-10

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Pullups
Box Jumps
GHD Situps

@12:34

Bradford Green
03-27-2010, 03:36 PM
3-25-10

Snatches: Form work up to 95lbs

3-27-10
"Bawlbag" @ Fuller Memorial Stadium:
2 Rounds:
1 Muscleup
1/4 Mile heavy log carry
6 Rope climbs
100m row

@45ish minutes. Reps decided by dice roll. Rope climbs scaled to 3 each round.

Bradford Green
03-30-2010, 04:37 PM
7 rounds for time:
3 FS @155
7pullups (subbed for L-pullups)

~13:27

L-sits afterwards

Bradford Green
04-13-2010, 05:42 PM
Snatch Balance up to 115lbs

Row 500m
50 burpees
~6:00

Burpees unbroken