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
Rest Days \• September 30, 2009

Working it Out

I procrastinate by writing a little blog entry in which I speculate that maybe one of the reasons I am so stressed out these days is because I procrastinate so much.

CrossFit Asheville WODS \• September 29, 2009

Bear Country

The WOD known as “Bear Country” comes back around. 3 rounds of 5 bear complex cycles and max rep pull-ups. Also, Kip-Swings.

Health Reports \• September 27, 2009

Retrospect: Five Weeks on the School Plan

I examine my training and nutrition over the past five weeks in the light of my “never on a school night” plan, which I established on August 23rd. The results are mixed, but I seem to be healthy and on track for good things as I move forward with the plan.

Cheat Days \• September 26, 2009

Six Moves, Ninety Reps, Eleven Minutes

The last WOD of a five week training cycle: L-Sits and a tricky met-con with six different olympic lifts. Next week I get to rest, thank God. Also, another Saturday night on the town leads to an extremely high calorie day, and a couple of different cheat items, and an excess of alcohol.

Cheat Days \• September 25, 2009


Too little sleep means a fuzzy head at the workout, resulting in, what, a kind of mushy seventeen minutes of sweat but no real measurable/comparable results. What kind of crap is that? And then, it’s Friday, so I get some drinks in me, and it becomes a cheat day. When I feel hungry after dinner, I eat more, and end up overshooting my calorie limits by almost 1200 calories.

Nutrition \• September 24, 2009

Brillat-Savarin’s Physiology of Taste

Reviews and discusses the historical and gastronomical significance of The Physiology of Taste, the 1825 book by the brilliant French gourmand Jean-Anthelm Brillat-Savarin.

CrossFit Asheville WODS \• September 23, 2009

Lost Dog, Found Dog

Troubles with dog and wife interfere with the WOD. How badly does stress impact working out? I don’t know. How badly stressed can you be?

CrossFit Asheville WODS \• September 22, 2009

Lordy Lordy (Robert is 40)

CrossFit Asheville member Robert turns 40 today. The WOD “celebrates” his joining our 40 and over club. Interrupted sleep (Orion, crying in the basement again, at 3:45, 4:30, and 5:10 am). Decent nutrition yesterday, but no breakfast this morning. I was late to the workout. Warm-Up Late, I rushed through. I’ll describe this week’s warm-up […]

CrossFit Asheville WODS \• September 21, 2009

Hacking Hacks

This was a great, high energy day for me. It started with an excellent WOD, continued with good teaching, and then finished off with some anti-malware kung-fu counter-hacking on the CrossFit Asheville Website. Warm-Up Strength: Overhead Squat I concentrated on form and had a good session. Results: 5 x 45 / 5 x 55 / […]

Recipes \• September 20, 2009

Cure for Pain

A lazy Sunday is good for contemplation of your life. Also, it is helpful sometimes to know a surefire cure for your Saturday-induced hangover. Lucky for you I am sharing mine.

hi mom!