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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Active Rest \• September 30, 2010

Front Squat Rehab Round II part b

Brief 400 meter footwork warm-up, mobility work and then Front Squat, 70% (105 lbs) 2 x 12 @ 30s.

CrossFit Asheville WODS \• September 29, 2010

Push Press and HPC/Box Jump Combo

6:00 am CFA workout this morning: Warm-Up followed by Push Press (5 x 45 / 5 x 80 / 3 x 110 / 1 x 140 / 5 x 145 (PR) / 5 x 130; total vol: 2,470) and round consisting of 10 HPC / 30 (20″) Box Jumps / 10 HPC / 20 BJ […]

Strength Day \• September 28, 2010

Ring Dips and BS

6:00 am workout at CFA today: Warm Up followed by ring dips (sets: 25 x blue band; 10 x red band; 10 x purple band; 5 x no band) and then Back Squat strength progression part III (80% max reps x 4 @ 180s) w/ 140 lbs: x 10, x 10, x 10, x 9. […]

CrossFit Asheville WODS \• September 27, 2010

OHS and “Police Truck”

Today, at the 6:00 am CFA workout: Overhead Squat new 5 rep PR (110#) and 4 rounds of 10 overhead box step ups (20″/45# plate) and 20 double unders in just over 8 minutes. (Yes I did double unders, and about 3 single unders per double under rep.) Warm-Up Leaping and bounding, dislocates, mobility, kip […]

Is It Paleo? \• September 27, 2010

Research Claims Paleolithic Man Ate Zone Diet

Kuipers et al, “Estimated macronutrient and fatty acid intakes from an East African Paleolithic diet” British Journal of Nutrition Online first printing Sep. 23rd, 2010. The canonical “Zone” diet promoted by Barry Sears calls for 30% of calories from protein, 40% from carbohydrates, and 30% from fat. These Rx’d targets are subject to slight variation […]

Health Reports \• September 27, 2010

Fat Weekend

Belated weigh-in numbers. They weren’t so hot. This is one week after the Half Marathon, a week of less working out, and the reintroduction of alcohol to my diet. Weight Measurements Sep. 25-27 2010 Weight Observed Body Fat % Implied Fat Mass Implied Lean Mass Comment 179 lbs 14% 25 lbs 154 lbs Saturday weight; […]

CrossFit Asheville WODS \• September 25, 2010

Fun Morning: 5k distance work and Saturday WOD

Saturday I got up super early (i.e. 6:00 am) drank some water and got out of the house quickly for a rehab walking and sprinting session; one of my favorite old neighborhood routes, what I call the “Montford Crawl 5k.” Afterward I went to the 7:30 am CFA workout, amazingly, that worked out well, even […]

CrossFit Asheville WODS \• September 24, 2010

C2B suck fest

I was 5 minutes late to the 6:00 class this morning, and my attitude was hovering just above 80% positive. What was wrong? Hard to say. Later, I think I figured it out: I got at least one hour less sleep last night than the night before. Touchy touchy. Warm up 400 meter run dislocates […]

Strength Day \• September 23, 2010

Front Squat Rehab Round II part A

Warm up and then Front Squat 60% (90 lbs) 2 x 12 @ 30s. Volume: 2,160.

Is It Paleo? \• September 22, 2010

Beyond 30 days of “100% Paleo”

I’ve been eating an 80/20 (or even 90/10) “Primal” diet for a long time; well over a year, in fact. I began eating what I termed a “flexible-Paleo-Zone” diet in August, 2009. And I’ve read and studied “paleo” ideas of nutrition during all of that time, becoming something of a nutrition nerd. In the time […]

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