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 • May 26, 2010, at 11:45 pm

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 morning all in all.

New Program

Training Cycle: Week 3/6 (Work Week)
No Alcohol Month 5/5
Diet: Calorie Cycling (2 days low, 1 day high), Whole/Clean/Paleo Zone w/ 2x-4x fat
Second workout of the Week


Agility ladder, stretching, calisthenics. 400 meter run (barefoot). Boz OHS warm-up.

Strength: Overhead Squat

Result: 65 x 3 / 75 x 3 / 85 x 3 / 95 x 3 / 105 x 3 (PR) / 115 x 3 (PR)

All but the last set were done using a snatch; the last I jerked up from my back after putting it on the rack.

WOD: “Normandy D-Day”

12 minute AMRAP of:
20 double unders
10 box jumps (24″)
10 sandbag lunges (50/25lbs)
We had an option of Handstand push-up buy-in (M-20,W-10). (Nobody did it during my session.) This is a slight variation to the second individual work-out for this weekend’s Southeast Regionals.

I did do this WOD using double unders, to the best of my ability. Result: 4 rounds, and 13 double unders.

Then I went off back home, and later had surgery to remove a large and ugly mole from my back. I am not sure whether I’ll be able to work out the rest of this week. Bummer.

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hi mom!