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 \• November 29, 2010

Back Squat 5 RM and Power Snatch / Knees to Elbows 21-15-9

Something about this morning’s workout drained the hell out of me. There was no thought in my mind of being able to do any additional volume. In fact, I felt shaky and weak all day for some fracking reason. Warm-Up: the usual footwork type drills, then dislocates and mobility. Push-ups (20); pull-ups (10, blue band; […]

Outdoor Recreation \• November 27, 2010

Saturday afternoon brutal walk/sprint 5k

Plan HTFU in effect. I put myself through one of the most brutal walk/sprint workouts yet this afternoon. It’s a cold day, sunny, but windy and temperatures in the thirties. I followed my usual Montford Crawl 5k route, and used a 3/2 walk/sprint protocol, 90 seconds of walking/recovery then 60 seconds of sprinting. Result: 5k […]

CrossFit Asheville WODS \• November 26, 2010

post feast beatdown, aka Bronco

I managed to show up for the 7 am workout at CFA on the Friday after Thanksgiving. Strength was Kettlebell Swings, WOD was “Bronco”, 4 rounds of 2 two-minute amrap couplets, a “turn off your brain and rep it out” slug-fest with 16 minutes of work and 3 1/2 minutes of rest. Warm-Up: 200 meter […]

CrossFit Asheville WODS \• November 24, 2010

the sun and the rain

no sun or rain at 5:55 am when I left for CFA, just low clouds and wet fog. Warm up pose drills out in the parking lot, mobility and dislocates, push ups (20), pull-ups dead hang (5, 3, 1, 1) overhead squats (10), PVC sotts press (10), knees to elbows (10). Strength/skill handstand push up […]

Rest Days \• November 23, 2010


I rested today. I feel good about it now. I felt spent after the WOD yesterday, and hours later noticed that my pull-ups were toast. My body needed a full-stop rest day, a break from physical stress. I’ll perform the better for it tomorrow. I also cheated today. After eating paleo all day and through […]

CrossFit Asheville WODS \• November 22, 2010

squat run lift jump

Fun workout at CFA this morning. Warm-Up. Pose drills followed by 200 meter sprint. Dislocates and mobility. Overhead Squats (10); PVC Sotts Press (10); Pull-ups (7, 2, 1 w/ purple band); Push-Ups (20). Front Squat: 10 x 45 / 5 x 95 / 3 x 120 / 1 x 155 / 5 x 165 (PR) […]

Active Rest \• November 21, 2010

mo pulls

more dead hang training (finger) grip pull-ups On Saturday… 2 sets of 6 pull ups, 4 sets of 3 pull-ups (24 total); scattered through afternoon. On Sunday… 4 sets of 6 pull ups, 2 sets of 3 pull-ups (30 total); through day.

Health Reports \• November 21, 2010

Body Metrics, Month Two

Body Measurements Date Weight Observed Suprailliac Skinfold Body Fat % Fat Mass Lean Mass Umbilical Bicep Thigh Shoulder/Chest Oct. 24th, 2010 179.5 lbs 6 mm 11.5% 20.5 lbs 159 lbs 34 1/4″ 12 3/8″ 21 5/8″ 46 3/16″ Nov. 21, 2010 184.0 lbs (less than) 6 mm (less than) 11.5% 21.2 lbs 162.8 34 1/4″ […]

Health Reports \• November 19, 2010

Friday’s Food and Drink

Pre-WOD: Creatine, Jack3d, BCAAs; Post-Wod: BCAAs, Creatine, L-Glutamine; L-Carnitine; Chromium; B; D3; Probiotics; Cal-Mag Citrate Breakfast (at 8:45 after 14+ hours of fasting); 4 egg whites fried in non-stick pan; 2 eggs fried in 1 tsp. butter; 1 cup kale; 2 tsp. butter; 4 oz. plaintain; 4 oz. white sweet potato; 4 oz. ham 53.00 […]

CrossFit Asheville WODS \• November 19, 2010

OHS and Foolish Chief

Friday morning workout at CFA: Overhead Squats and “Foolish Chief,” a 20 minute beatdown involving on the minute sets of power cleans, push-ups and squats. Fun, but painful. Warm-Up Agility. Mobility. Calisthenics: pull-ups (10, red band); push-ups (20); GHD sit-ups (10); squats (10); PVC sotts press (10). Strength: Overhead Squats I worked with Brian Cohen […]

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