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 \• August 31, 2009

Heavy Daze

Sunday night to Monday morning I had decent sleep. Not uninterrupted, not continuous, but enough. I got up bright and early, had a 2 block breakfast, coffee, and headed off to CFA for the morning workout at 6:00 am. I was about 2 minutes late. Something was not right in my attitude. I was glad […]

Health Reports \• August 30, 2009

Retrospect: The New Plan

One week ago I created a new plan for myself, called the Never on a School Night plan; it involves seven components. I already posted a mid-week check in on Thursday. Here’s an update after week one. One aspect of the plan was to treat this first week of the plan as a “cutting week” […]

CrossFit Asheville WODS \• August 29, 2009


A killer WOD in which I lifted 7,125 pounds overhead and ran 1.25 miles in 21:21. But Daniel appears to have done even more work, in fewer rounds. It’s a puzzle.

CrossFit Asheville WODS \• August 28, 2009

Po-Mo Fran (Our Lady Micah)

There are many ways to work on Fran. Here’s one of them. Also, a PR push-press day.

Rest Days \• August 27, 2009


A rest day. Taking Lena to preschool in a few minutes. Myself, working on class prep for tomorrow. Fitness I’m in good shape. Actually, at 40+ years old, I’m now in the best shape of my life. I weigh about 180 lbs, at 13% body fat, and am stronger and faster than I’ve ever been. […]

CrossFit Asheville WODS \• August 26, 2009

Get Your PRs On: H.P.C. and 1 Mile Time Trial

No time for a full report. Bad sleep (sub 4 hours non continuous) and a burgeoning sinus infection (right post-nasal cavity is irritated and clogged, probable virus from daughter’s preschool start up). Got a good start to the day with coffee, no milk, and the perfect 3 block paleo-zone breakfast. Also took vitamins and a […]

CrossFit Asheville WODS \• August 25, 2009

Thrusters Up!

My first Tuesday WOD gets shortened by scheduling issues, but I still set a 3 RM Thruster PR.

CrossFit Asheville WODS \• August 24, 2009

Power Washing

Thanks to Lunesta™, I got almost 8 hours of sleep (9:30 pm to 5:10 am). One block breakfast, and off to CrossFit Asheville for the 6:00 am Workout. Today’s WOD involves deadlifts and a mixture of power cleans and rounds of calisthenics ala “Cindy.” Warm-Up Tight quarters this morning (the floor is being repaired). Footwork […]

Health Reports \• August 23, 2009

Never on a School Night

I take stock of my present situation, as I get ready to begin Fall Semester of the 2009-2010 school year, and present a plan for achieving my fitness goals going forward.

Cheat Days \• August 22, 2009

Hot August Night 5k

Race day becomes Cheat Day. Oh well, it’s Jody Kuhne’s Birthday party! Rock on everybody.

hi mom!