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 • January 11, 2010, at 7:02 am

Thrusters and Jump Ball

I had a good start to the workout week this morning with a new 1 RM PR in Thrusters (140 lbs) and a decent time in a little kettlebell / box step-up ladder. It’s good to be alive.

Training Cycle: Week 3/6 (Work Week)
Running Hiatus Week 6/8
No Alcohol Month 1/5
Diet: More-Strict-Paleo-Zone
(Blocks: 20-22 pro, 50-58 fat, 16-19 cho)
First WOD of this Week

I was up at 3:30 am, listening to Yael deal with a crying J. Z. But this had only limited success and by 4:10 I was myself trying myself to change him, swaddle him, comfort and calm him, and get him back to sleep. It didn’t work. Unfortunately, at 4:45 I was forced to leave Yael with a calm but awake and still sort of fussy baby. I needed to get some food and coffee prior to the 5:20 am WOD. As I left the house at 5:08, I could hear Yael working with a still fussy baby. I worried a bit that this would come back to haunt me. Now, at 6:50 am, everybody in the house seems to be asleep. Maybe I’ve escaped unscathed?


Crawling and pose-running, stretching, etc. Front squats, Knees to Elbows, Kipping Swings, and … something else I forget at the moment.

Strength: Thrusters

I consulted with Shanna; I had last worked Thrusters in November, establishing heavy 5 rep and 3 rep max efforts. Even though it had been six weeks, it was time for a 1 rep max.

Result: 10 x 45 / 5 x 95 / 1 x 115 / 1 x 125 / 1 x 135 / 1 x 140 (PR) / 1 x 140.

Volume: 1,580.

Not too shabby.

WOD: “Jump Ball”

A fun little WOD:

Kettlebell swings (1.5/1 pood)
Box jumps (24″/20″)
For time.

This WOD was last done on Oct. 27th. I wish I had looked it up in my journal before doing it. I went lighter… but a lot faster. Last time I did it as Rx’d; this time I used only 20 kg and 20″ box. But, I was substantially faster… last time I did it in 9:48, this time, in 6:19. I finished first in my group.

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hi mom!