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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Outdoor Recreation \• May 31, 2010

Esplanade HIIT

My first workout of the summer season was sprinting and burpees on the Katz Esplanade in Portland Oregon. The location was perfect for some high intensity interval training, and I was lucky to hit a brief interval of warmth and sun. Training Cycle: Week 4/6 (Vacation Work Week) Diet: Calorie Cycling (4 days low, 1 […]

Cheat Days \• May 29, 2010

Kimberly Lakeshore Elk Mountain Riverside (17k ride)

A bike ride. A discussion of some health problems that have hit hard this week.

CrossFit Asheville WODS \• May 26, 2010

Overhead Squat and Normandy D-Day

Another solid strength day at CFA brought me a new 3 rep PR in overhead squat and a chance to “try out” one of the individual WODs from the upcoming CrossFit Games Southeast Regionals. And then, after that, I went and had minor outpatient surgery to remove a big-ole mole on my back. A lovely […]

CrossFit Asheville WODS \• May 25, 2010

Deadlift and Chieftain

In the first WOD of my last week at CFA before summer break begins in earnest, I managed to get a pretty solid new 1 rep max deadlift PR, and then pushed my way through a few humbling rounds of “The Chieftain,” a metcon involving ring push ups, hang power cleans and push presses. New […]

Cheat Days \• May 22, 2010

Southeast Warrior Dash 2010 CFA Stylee

CrossFit Asheville made a great showing at the Southeast Warrior Dash 2010, in Mountain City, GA. In terms of overall results, I placed 15th in my age group (among the Saturday racers), and 247th overall… out of 5455 contestants (that’s top 5%)! The crew from AshevilleRustan Adcock, Kim Schwartz,Britt Cannon, Matt Baldwin and Brian Cohen […]

CrossFit Asheville WODS \• May 19, 2010

Kettlebells, Push Jerks and Box Jumps

Wednesday AM was a fun time at CrossFit Asheville. For strength we did some Kettlebell Swings (and for me, One Arm Kettlebell Snatches too) and for a met-con we did 3 rounds for time of push-jerks and high box jumps. Now, no more WODs until Saturday’s Warrior Dash in Georgia. That day also marks the […]

Health Reports \• May 18, 2010

My Year in Body Fat

Thinking about my body composition goals for the 2009-2010 school year, and how I failed to meet them, and what it means for my dietary practice, going forward.

CrossFit Asheville WODS \• May 17, 2010

Back Squat and Modified Short Cindy

Back Squat work sets, 5 x 5 x 140 (feeling pain the knee); modified short Cindy, subbed sit-ups for squats: 6 rounds plus a 7th round of pull-ups and push-ups.

CrossFit Asheville WODS \• May 15, 2010

KB Thrusters and Partner WOD

53 lbs (each arm) on the Kettlebell Thrusters, and a partner WOD of 10 rounds of 4 Hang Power Cleans, 4 Front Squats, 4 Thrusters (5 rounds each), using 105# on the bar.

CrossFit Asheville WODS \• May 14, 2010

Disco Stud (KB Snatch Fever)

A light day at CrossFit Asheville this morning, with just a few reps of “muscle up progression” followed by a quick and dirty “Kettlebell Snatch Count Down,” a little workout I’m calling Disco Stud, in honor of the Homer Simpson in all of us, or at least, in me. New Program Training Cycle: Week 1/6 […]

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