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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Workouts • July 2, 2009, at 9:44 am

The Winged M

This post actually concerns my workout from yesterday. It was a nice day in Portland. I got a decent amount of sleep, about 7 hours in total (one waking), but I did take a sleep aid, so that helped. My Dad and I rode bikes up to the Multnomah Athletic Club (MAC).

The Winged M

The Winged M, symbol of the Multnomah Athletic Club

The MAC is an old hidebound Portland club, a place with fantastic facilities but with an overly exclusive and self-important air. Portlanders would understand (and for various reasons probably object to) this description. In CrossFit terms, the MAC isn’t a GloboGym, since there’s no chain of them — so I guess you would call it a LocoGym. Like so many local gyms, it too is filled with people vainly in search of fitness during long slow runs on treadmills and witless plodding on stair-climbers. Yet, from the perspective of CrossFit, there’s a lot to admire about this club. The club houses many competitive teams in a variety of sports including basketball, gymnastics, running, skiing, squash, wrestling, and many others. For the self-motivated CrossFitter they have great weights — including an olympic bar platform and a set of bumper plates (although they have an absurd “don’t drop the weights from above the knee” rule) — a proper pull-up bar, and concept II rowers.

Warm Up

2 rounds of: 100 revolutions of jump rope, 15 push-ups, 100 jump rope, 15 sit ups, 100 jump rope, 15 squats, 100 jump rope, max rep pull-ups. On the pull-ups I did one set of 7! dead hang (new PR) pull-ups, and one set of 5 (4 dead hangs and one kipping). As strong as I am, as long as I have been doing CrossFit (going on 7 months) I should be able to do more pull-ups, but… well, I am working on it.

Strength: Deadlift

Worked on finding my 5-rep max deadlift. I’m not sure I found it before I had done more than enough work sets.

Results:
10x20kg
5x40kg
5x50kg
5x60kg
5x70kg
5x90kg
5x100kg
5x110kg
5x115kg (PR)

For the metrically challenged, 115 kg = 253.5 lbs.

I felt good about these deadlifts (or, “healthlifts” as Corey and Shanna and Randy call them now): my form was pretty solid. I thank my coaches at CrossFit Asheville for helping me dial that in over the past half year.

WOD: “The Winged M”

3 rounds of:
1000 meter row
30 push-ups
For time.
Record individual 1000m times and total time.

Well, I forgot to note my start and end times exactly (I didn’t have my watch), but here are my results: Total time: about 16 minutes; rows: 3:44.2, 3:47.8, 3:50.6.

Off to Seattle

After this workout I drove the family to Seattle to visit my sister and brother in law and their family. And of course, the drive is another kind of workout! It’s going to be a great trip.

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hi mom!