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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Health Reports \• October 31, 2010

check in: plan HTFU and body measures

I took Friday off from the WOD, and skipped my 5k sprint work and the WOD on Saturday. I’m damn glad I did. By Thursday morning this past week I was so wrecked from lack of sleep and general central nervous system overload (caused by excessive working out but also by stress from family and […]

Active Rest \• October 28, 2010

Run and Squat

Active Rest / Plan HTFU / Manual Therapy 1.1 mile run in 8:14.56 (7:29.58 pace). Back Squat. Supposed to run it at 70% (125). But I accidentally grabbed 25 lb plates instead of 35 lb plates. So I used only 105, which is 58%, and 5 lbs less than last week! Oh well. Set back. […]

CrossFit Asheville WODS \• October 27, 2010

Deadlift and Dead Tired

Got decent sleep last night (thank you, Ambien… Once in a while it helps) and got up early to work out as usual. Warm-Up. A member at CFA had a serious accident during her WOD (stitches and concussion!) leading to some confusion and slow down in the warm up for the six AM class. (We […]

Strength Day \• October 26, 2010

New OHS PR and 1.1 mile Run

Quick note: Tuesdays are a “light” day with just a short run and one lift. Today started super early with a 1.1 mile run at 5:00 am followed by an Overhead Squat lifting session at the 5:30 am CFA class. No additional volume in push-ups or pull-ups for Plan HTFU today… the run covers that. […]

CrossFit Asheville WODS \• October 25, 2010

Front Squat 4 x 80% Max Reps and 500 meter Row

Strength: Front Squat Front Squat 4 x 80% max reps in 30s @ 180s intervals. I used 125 lbs. Result: 12, 11, 9, 9. 41 reps. Total volume = 5,125. In comparison with last 80% max reps session (Sep. 16), with volume of 4,945, this represents a slight improvement. But not a great one. My […]

Health Reports \• October 24, 2010

Body Check

I didn’t get a chance to weigh in last week, so this weigh in period covers the past two weeks. In that time, I’ve made a few changes to my plans for recording body metrics. First, I won’t be reporting a body fat percentage based on my Tanita scale’s Bioelectrical Impedance Analysis (BIA) method, because […]

CrossFit Asheville WODS \• October 23, 2010

Saturday Beatdown (5k walk/sprint and Carolina Challenge MetCon)

Plan HTFU was in full effect this morning as I did two workouts between 6:30 and 8:30 am; first a 5k walk/sprint (on my usual “Montford Crawl” route) and then, at the 7:30 am CFA class, a few sets of heavy Thrusters followed by the Carolina Challenge WOD. It was a lot of work. As […]

CrossFit Asheville WODS \• October 22, 2010

Front Squat 5 x 3 and Ugly Bugly

I’m calling today’s WOD at CFA “Ugly Bugly” because that’s how it made me feel. Warm-Up The usual. Included pull-ups and push-ups. Strength: Front Squat 5 x 3 Having missed the WOD on Monday I missed a crucial step in our Front Squat progressions. So I did that today, since the programmed strength session was […]

Active Rest \• October 21, 2010

Back Squat Rehab

Plan HTFU, Part I Additional #1: Pre-Lifting One Mile Run at 70% RPE. Actual route: 1.1 miles.  View Larger Map Result: 9:03 (Pace: 8:13.2 mile) Warm-Up w/ CFA The usual stuff. Manual Therapy with Corey Corey’s RX: basic strength progression for training new 5 RM, round I: 60% 2×12@30s. I used 110 lbs. 2 reps […]

CrossFit Asheville WODS \• October 20, 2010

Back At CFA

Strength 5 sets of combo shoulder press & push-press (2 x & 3 x). Result: (2 & 3) x 80 / (2 & 3) x 80 / (2 & 3) x 85 / (2 & 3) x 85 / (2 & 3) x 90. I went light, because of my left shoulder, which continues to […]

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