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.

Support Wikipedia

Support Wikipedia
mcbalz's items Go to mcbalz's photostream
Health Reports \• March 31, 2009

My "Diet," Part II: One Month in the Zone

By MCB In this post I am looking back at my first month of trying to stay in “the Zone” by eating a “Zone-favorable” diet. The day before I started on “the Zone” (March 1st), I weighed 208 lbs, and had 21% body fat. As of March 1st, I was six weeks into a new […]

Workouts \• March 30, 2009


Named not after a girl, but for the city in N.C. where a couple of our trainers recently got their level I cert. J.C. try this one in your park. HIGHLY RECOMMENDED. It’ll make a man of you. 10 rounds for time of: 200 meter sprint 10 burpees. My time today: 23:34. I bet you […]

Workouts \• March 29, 2009

"The Dog Slide:" A 5k Run in Near North Asheville

This is the route I usually practice my 5k on. It leaves from my house and ends up with about a 1/2 mile walk. Description in words: from 41 Elizabeth Pl. to Elizabeth St to Broadway to Weaver, to Merrimon at the Mojo Cafe; go around to Merrimon / Murdock, then up Murdock to Hillside; […]

Nutrition \• March 24, 2009

Basal Metabolic Rate

Gawain made reference in his first Health Report to something called a “BMR” and stated that his was 1700. This puzzled and intrigued me. Well, I googled it, and found out that it stands for Basal Metabolic Rate, and the number given is the number of calories you would burn per day if you were […]

Workouts \• March 18, 2009

Back Squats

Did my first CrossFit heavy day dedicated to the back squat today. Warmed up with 65#, then did 3 x 95, 3 x 115, 3 x 135, 3 x 155, 3 x 175, and 1 x 180 (I tried a second rep but failed). I happened to have done a Back Squat as a part […]

Nutrition \• March 16, 2009

Dates and the Glycemic Index

So, this post will be a little out of character for me. It concerns two things that I find interesting: (1) common dates, the delicious honey-like fruit of the date palm, and staple of the Mediterranean diet, and (2) the “Glycemic Index,” which is a classification of foods based on the rate at which their […]

Nutrition \• March 13, 2009

Turkey Kofta (recipe)

I love kofta. They are the perfect leftover protein source. What is not to like about having a bunch of little mini meatloaves. I slice and serve them straight from the fridge for two or three consecutive days.

Workouts \• March 9, 2009

A Different "Betsy," Randy's "Betsy"

Randy sprang one on our group today called “Betsy,” not to be confused with the “Betsy” I made up and we did on Jan 1st this year. This one is named after a Betsy who works out at our gym. Her birthday today. 5 rounds for time of: 20 Kettlebell Swings (I used 35 lbs) […]

Nutrition \• March 8, 2009

Revisiting “the Zone”

Explores my CrossFit inspired rediscovery of “the Zone” diet, 14 years after the original publication of Barry Sears’ 1995 book, Enter the Zone. In my own experience, the Zone-favorable diet is the best way to control your weight and promote your overall health and well-being.

Nutrition \• March 7, 2009

My "Diet"

Maybe it was my desire to get over my cold. Maybe it was my desire to be more fit. To live forever, or, barring that, to keep moving until I die. Whatever was the reason, I found the strength to change my diet radically, and I have been actually having fun with it. I’m experimenting […]

hi mom!