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 \• March 30, 2010


Second workout back at it. Scaling, and still wearing myself out. CrossFit rocks.

CrossFit Asheville WODS \• March 29, 2010


A great first WOD back in the new training cycle: snatch balance, and “singled out” (3 rounds, kettlebell swings and one arm dumbbell push presses).

Active Rest \• March 27, 2010

Glorious Saturday

Couch to 5k training run #1, with Yael and the kids. A defense of jogging. It’s just about having fun.

Health Reports \• March 25, 2010

Waiting… Waiting…

Announcing a reorganization of my training plan: the new groove.

Cheat Days \• March 21, 2010

Epic Excess

Another cheat day leads me out of the Paleo-Zone and into the land of excessive sugar consumption.

Health Reports \• March 19, 2010


My bloodwork has improved greatly this year. I’m fit as a fiddle, according to the numbers.

Workouts \• March 19, 2010

acquisition of spirit

Just biding my time, as my spirit grows strong and my leg heals.

Workouts \• March 17, 2010

Up Up

On about three hours of sleep, and no breakfast, with only coffee to fuel me, I showed up at the 5:00 am workout this morning to do my recovery and rehabilitation thing. Instead of Push-Press and a dynamic WOD of double-unders, deadlifts, and front squats, I did my measly calisthenics (push-ups 20; cross-chops 10xside w/ […]

Health Reports \• March 16, 2010

The Physiology of Fasting

A look at Peter R. Kerndt, MD, James L. Naughton, MD, Charles E. Driscoll, MD, and David A. Loxterkamp, MD “Fasting: The History, Pathophysiology and Complications,” Western Journal of Medicine 137:5 (1982) 379–399. PMCID: PMC1274154.

Workouts \• March 15, 2010


Fran, adapted to the “I don’t use my legs” set.

hi mom!