Training Board is…

Training Board is basically my gym notebook.

In theory, I can also blog in a more public spirited way about weightlifting, nutrition, weight loss, etc. But mostly, I just use this blog to track my workouts. And surfing.

If anything I have posted seems useful to you, let me know with a comment.

About Me

I'm a level I "sports performance certified" USAW coach, and I train, and work as a trainer at Asheville Strength and Conditioning, a great little gym here in Asheville, N.C.

I work with clients who want to get strong and fit, and am especially happy with helping older or detrained individuals.

My own training now is more focused on developing strength and using basic lifts and classic strength and conditioning techniques. A lot of the older portions of this blog deal with CrossFit and reflect my journey into fitness self-awareness. I first discovered CrossFit, back in late 2008. I learned a lot from CrossFit's "fitness as sport" model of training -- and benefited tremendously from training with my friends at CrossFit Asheville -- and furthermore I must credit my interest in CrossFit for opening my eyes to the larger world of training for strength athletics, Olympic-style weightlifting, powerlifting, and other arcane approaches to moving the Iron around.

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CrossFit Asheville WODS \• January 30, 2009

Thrusters and other Olympic Lifts

So far I remain at novice level in Cross-Fit inspired workouts. But today I did some stuff that made me feel tough, and made me think about the virtues of Olympic Lifting. The Olympic bar is used in regular gyms primarily on bench press set ups or, increasingly, in highly controlled smith-squat machines, where the […]

Nutrition \• January 15, 2009

diet advice?

This comes from cross fit. It’s so simple. We’ve heard it before. We’ve done it before. I wish it were easier to actually do. “If it were easy,,, everyone would do it.” ..

Workouts \• January 15, 2009

the day after shoveling

Ow shit I am fucking sore. Like my whole body, my whole back, is one swollen tight muscle; we’re talking deeply sore. Virtual shoveling.

Workouts \• January 14, 2009

CrossFit is Awesome

So, CrossFit is kicking my ass. The past few days, we’ve been doing some hellishly great workouts. I am feeling revved up on hormones and endorphins, and filled with that good sore, all the time.  Since returning from Oregon, I have done four of them, last Wed, Fri, and Mon and Wed.  Four kick ass […]

CrossFit Asheville WODS \• January 7, 2009


6:00 am workout. Randy, the coach at CrossFitAsheville, made this up.  Officially this was a CrossFit “rest day,” but Randy knew he had a few people in their late 30′s and early 40′s who needed a good, aptly named workout.  The workout space is cool. Randy likes good dance and alt-rock music, and I find […]

Workouts \• January 6, 2009

The "Hummer"

Completed Jan 6th, 2009, Matty B.’s 40th birthday. This one involves a 2.5 mile run/jog/walk (as needed) in 3 to 5 minute spurts, interspersed with 7 sets of: 5 burpees, 10 jumping jacks, 10 air squats. Try it!  You might like it.  It gets the blood going and it’s fun, but it won’t kill you. […]

Workouts \• January 6, 2009

The "Betsy"

First completed Jan. 1st, 2009, this one was the brainchild of MCB.  Ideally, this should be done in the foothills of Mount Onion, in Arch Cape, OR.  But any gravel road heading up a steep hillside will do.  Oh, and it has to be raining. Run/Hike: about 1.5 miles, up a steep hill, on a […]

Nutrition \• January 1, 2009

Why New Years Resolutions Can Work

Last week, NPR’s Talk of the Nation presented a very interesting discussion of how “New Years Resolutions” can actually work. Listen online.

hi mom!