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 • November 18, 2010, at 12:38 pm

Mile Run, Back Squat, Screwing Around

Early AM loaded up and went outside into the cold. I briefly limbered up (pose drills, bear crawl, lunges) and then set out on my 1.1 mile run. The familiar route gets shorter and shorter!

Result: 7:19.45 (6:39.48 min/mile pace).

Pretty awesome. I intended to do 80-85% RPE, and ended up with a time only 4 seconds off of my PR. What does that tell you?

Then I headed out to CFA and the Stay Active Clinic to see Corey.

There I did back squats.

Back Squat, Dynamic Effort 12 x 2.

Result: 12 x 2 x 115 lbs (63.8% of 5 RM) @ 30s intervals. Volume: 2,760. These felt pretty awesome.

Then I messed around. Did push ups (20); dead hang pull-ups (5); incline push-ups (10); practiced handstand push-ups (getting there!) and free standing handstands (elusive!). Then had manual therapy with Corey. That seems to be going well.

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hi mom!