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 \• January 30, 2010

Cycle’s End

The last WOD of the latest cycle, and it was a doozy. Weighted ring dips. And a Tabata protocol Mash-Up of Wall Ball shots (12 lbs) with box step-ups (20″), rest 3 min, then Kettlebell Swings (1.5 pood / 53 lbs) and

CrossFit Asheville WODS \• January 29, 2010

Heavy Daze, Again

Power Cleans (set new 1 RM at 155 and new 3 RM at 145), and Heavy Daze, Again, with 175 lbs, again, finishing in 4:49, a 26 second improvement over my last time, Aug. 31st, 2009.

Cheat Days \• January 27, 2010

Fall of Troy (Get Up, Turkey)

A buttload of Turkish Get-Ups. A Paleo Cheat Day.

CrossFit Asheville WODS \• January 25, 2010

Our Lady (Po Mo Fran Again)

A mixed result on “Our Lady Micah,” but I did use Rx’d weights for Fran (95 lbs, no assistance bands). 3×75 on the Snatch Balance.

Cheat Days \• January 23, 2010

The “Paleo” Cheat Day (Coco-Cocoa-Banana Pudding Recipe)

An experimental recipe for a pretty tasty Paleo “Coco-Cocoa-Banana-Pudding” creates a great opportunity for overeating and storing a few extra calories as fat.

CrossFit Asheville WODS \• January 23, 2010

Vitality (“Running Elbell”)

An exhausting and difficult WOD, involving Rowing on the Erg, KB swings, and K2Es. Skill work: skin the cats.

Rest Days \• January 22, 2010

Foiled by a Sleepless Night

A night without sleep foils a planned workout.

CrossFit Asheville WODS \• January 20, 2010

Heavy KBs and Clean Rowing

Kettlebell swings, 10 x 45 / 10x 53 / 5 x 10 x 2 pood. Then: 4 rounds of Clean and Jerks and Rowing for Watts, max reps (used 120 lbs): 24 reps and 1276 watts.

Strength Day \• January 19, 2010

Deadlifts Muscle Ups Handstand Pushups

Deadlift work-sets at 250 lbs (5 x 5), plus red band assisted handstand push-ups (total of 16) and (mostly) blue-band assisted muscle-ups (total of 20). Didn’t get in all the sets I wanted but it was better than nothing.

CrossFit Asheville WODS \• January 18, 2010

Back Squat and Rando

Back Squat 5 Rep Max Effort: 160 lbs. “Rando” (200/150/100 m Farmer’s Walk, 21/15/9 OHS, and 10/10/10 Burpee-Pull-Ups) at 17:45. 45# and 65# on the Walk and OHS, respectively. A nice morning.

hi mom!