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 \• June 30, 2010

monday tuesday wednesday

Surfing 11: Indian Beach on Monday Afternoon Monday morning I lifted (see previous post), and then Monday afternoon Sean and I surfed Indian Beach. We were among perhaps five foolhardy surfers out on a gray rainy afternoon near high tide. It was actually really fun. Five to six foot swells, the north side channel was […]

Strength Day \• June 28, 2010

Back (Squats) at the Beach

Workout today: moving rocks, kipping pull ups and power clean and jerks (up to 140 x 5) and back squats (up to 160 x 8). Warm-Up Moved 10 large rocks (45-75 lbs each), mostly in overhead position, and shoveled sand (working on the path to the beach) Walking on the beach, wading in the creek. […]

Outdoor Recreation \• June 26, 2010

Green Lake Loop (2.8 mile run)

2.8 miles, 23:15 (8:18 min/mile pace). Also: set of 10 burpees immediately followed by bleacher run (at the boathouse, same as yesterday’s round). Handstand and rolling practice in the afternoon, running around barefoot in the grass in the sunny afternoon with the kids.

Outdoor Recreation \• June 25, 2010

Boathouse Burpee Sprints

Friday morning I went out into the gray drizzle around Green Lake and did a brief warm-up and work out. Warm-Up Light running, karaoke, suicide sprinting down the lines of a soccer field. Stretches. 10 squats, 10 elevated feet push-ups, 10 kipping ring pull-ups. Workout 5 rounds of: 10 burpees as fast as possible followed […]

Strength Day \• June 22, 2010

Deadlift and Press (5/3/1 phase II)

5/3/1 A beautiful day… oh wow. Time to lift. Warm-Up Jump rope, minutes, including double under practice. Shoulder dislocates. Overhead squats with 45 lb bar (10). Broomstick shoulder press. Broomstick deadlifts. Press 5/3/1 Phase II (70/80/90). Base weight: 112.5 Result: 80 x 3 / 90 x 3 / 100 x 13 This was ok. In […]

Outdoor Recreation \• June 21, 2010

Flat Waters Rock

Surfing 10: Arch Cape Monday morning during breakfast hours I hit the surf right here in Arch Cape. It was irresistible out there: smooth, high tide, no wind except a light SW breeze, great light and temperature, and rolling, semi-predictable 3 to 4 foot swell. It was just a bit dicey getting out. Humps were […]

Outdoor Recreation \• June 20, 2010

Father’s Day

Surfing 09: Oswald Sunday was father’s day and I went surfing with my dad at Oswald. Totally great times! 2-3 foot swell, minimal wind and chop, and “high low” tide conditions. It was overcast, but there was good light and some hints of the sun. Overall the conditions were not as cool as they were […]

Outdoor Recreation \• June 19, 2010

South End

A perfect day,

Health Reports \• June 19, 2010


My mother was the first one to suggest that I might have Giardia. Yael was describing my illness to her on Wednesday and she just immediately spat out, “Giardia. He has Giardia.” She is an intuitive, armchair doctor, and always thinks she can diagnose things over the phone. So, initially, I refused to even consider […]

Outdoor Recreation \• June 18, 2010

Sweet Session

Surfing 07: Indian Beach By Thursday evening I could see that the weather would clear up Friday. I was still feeling ill, but I wasn’t blind or numb. The sky was clear. The temperature was rising. The winds were softening. A half moon hung over the water. Friday morning I set out for dawn patrol […]

hi mom!