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 \• January 31, 2011

push press PR and burpee-clean and sandbag lunges

6:00 am CFA. Warm-Up, then: Push-Press. Rx’d as 5-5-5-3-3-3-3 but I wanted to max out my 5 rep. So: 5 x 45 / 5 x 115 / 5 x 135 / 5 x 150 (PR) / 2 x 145 (f on 3) / 3 x 135 / … done. I actually failed the 5th rep […]

Strength Day \• January 29, 2011

new squat and lift PRs

Open Gym at CFA, Saturday mid-day. Warmed up with jump-rope and rowing, a little mobility, push-ups, hip-extensions, squats, and a set of 1 dead-hang pull-up (my pull-ups SUCK). Then… Back squat 5×45 / 5×45 / 5 x 115 / 3 x 175 / 5 x 190 / 5 x 200 (PR). You know, it’s funny, […]

CrossFit Asheville WODS \• January 28, 2011

Clean Winds

Friday morning 6:00 am, doing just a wee bit better on the sleep front, I was there. Warmed up, got loose, did below the knee cleans 3×3 and (full) cleans 3×3 then Burpees and Power Cleans, 20/10-16/8-12/6-8/4-4/2 (total of 60 burpees and 30 power cleans). Cleans Result: below the knee: 3 x 75 / 3 […]

Rest Days \• January 27, 2011

Thu: a little therapy

I got up early Thursday AM and stretched out with the 5:30 am class, then was lucky enough to have Corey Duvall work on me again, for the first time in a number of weeks. He tried to address my painful left foot. It’s still painful but I definitely am glad to have some help […]

CrossFit Asheville WODS \• January 26, 2011

Wed: shoulders and dual amraps

Wednesday I made it to the 6:00 am class at CFA: Shoulder Press 5 x 8 and a dual amrap: 2 min amrap 5 deadlifts and 10 double unders, 1 min rest, 2 min amrap 5 ring dips 10 wall balls, 1 min rest, repeat for 3 rounds. I got my first ever consecutive double […]

Strength Day \• January 25, 2011

the latest yokeage

Taking training day by day. Today (Tuesday morning) I found 40 minutes or so at the YMCA. JZ did “ok” in Child Watch there (meaning, he cried most of the time). I felt kinda guilty. We’ll keep trying. Plan today was to follow up last Tuesday’s bench press session, work on Pull-Ups, and skip the […]

CrossFit Asheville WODS \• January 24, 2011

The Mondays

CFA 6:00 am, only 5+ hours sleep, fasted of course. Hardly no caffeine (3 oz. iced coffee, maybe?), or Jack3d, etc., though. Case of the Mondays for sure. Not really sure what all was eating me. Not feeling 100%; not even close. Warm-up: jumprope, and ohs squat holds, plus calisthenics Front-Squat 3011 tempo, 5 sets: […]

Strength Day \• January 22, 2011

cage session at YMCA

My approach to training at the moment is day by day; I am happy to have days with no WOD and just some lifting, like today. I could not get to CFA morning class or to Open Gym time, so I hit the YMCA, as on Tuesday. I did back squat, deadlift, and deadhang pull-ups. […]

CrossFit Asheville WODS \• January 21, 2011

fight not bad

Friday morning I arrived at the gym, having totally inadequate sleep, in an exhausted state; I worked late the previous night; then was too wound up to fall asleep. I came in for the sake of discipline, to attempt to maintain a state of “training” when it is clear I am instead “pedagogue.” But when […]

Nutrition \• January 20, 2011

Braising, Bone Broths, and Instant Meat Stews

It’s a cold winter, which is a perfect time for cooking low and slow. I just enjoyed an awesome bowl of leftover turkey thighs in a gelatin-rich bone broth: the simplest possible stew, and absolutely delicious. If you aren’t experienced with braising meat, you need to get familiar, and soon. Fatty cuts that are filled […]

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