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 \• February 28, 2011

power trio

Monday morning at CFA, we did Front Squats and a wicked little three round trio of Kettlebell Thrusters, Sandbag Cleans, and Ball Slams. Strength: Front Squat Bar weight warm-up. Then 5 x 95 / 5 x 115 / 5 x 135 / 5 x 155 / 4 x 170 (fail on 5) . Volume: 3,180. […]

CrossFit Asheville WODS \• February 26, 2011

getting stronger on Saturday

This week turned into an unplanned and not altogether welcome week of rest, but I was by no means inactive. Monday began with an extra rest day, Tuesday was an unplanned rest day, then I did a Wednesday AM workout. But on Wednesday afternoon I was dismayed when a virus laid me low (see my […]

CrossFit Asheville WODS \• February 23, 2011


At 6:00 am on Wednesday I showed up for the WOD at CFA (“Camel Clutch”). This was after 3 days of rest. Sunday was a normal rest day. Monday was a planned extra rest day, which I took in preparation for doing an OPT assessment on Tuesday with Shanna. But Tuesday became an unplanned rest […]

Rest Days \• February 20, 2011

back on track (yes it’s that easy)

The data looks good today. And as a result, superficial as it is, I am feeling good! In the past two weeks I have pulled my eating together, kept my training schedule up, and done well as a consequence. Eating fewer carbs, and returning to a near-IF schedule of eating, means I have lost a […]

Strength Day \• February 19, 2011

saturday snatches

Saturday, Open Gym, 10:15 to 11:30 am. Feeling kinda beat up by the week, for some reason. Sleep has been shaky. I’ve also lost weight. Still, glad to be there. Warm up: 1000m row: 1022m total; avg split: 155.9; average stroke/min: about 19; time: 3:57. Then, Mobility; push ups 15 ; pull ups c2b dead […]

CrossFit Asheville WODS \• February 18, 2011

new back squat 1 RM etc

Had a fun session at 6:00 am on Friday at CFA. Best part was the return of founding owner/coach and my friend Randy Kite! For sure. So great to get to hug him and see him in person again. Welcome back Sgt. Randy, we honor your service. Warm up was normal, maybe a bit more […]

CrossFit Asheville WODS \• February 16, 2011

skinny white boy cleans

Hopped up on the Jack3d I made my way to the 6:00 am CFA workout, where I was pleased to see Cleans (heavy sets of 2) in the hopper, plus a redux of “Black Box in the Dark,” which the affiliate did last September, but I skipped (I was recovering from the Half Marathon). For […]

CrossFit Asheville WODS \• February 15, 2011

quick recap of squat progress

Quickly, I wanted to get an overview of where I’ve been lately with the Squat (aka “Back Squat”). When I look at the data on this blog under the tag “back squat”, in order to compare what I’ve done since Christmas, 2010, I like what I see: 2/15: 8 x 3 x 185 @ 180s […]

Strength Day \• February 15, 2011

squat and pull-ups

Made it to the YMCA this morning, with JZ in Child Watch. Spent only about 40 minutes and got a decent workout in. Warm up: ergometer for a couple of minutes, dislocates, mobility, push ups, deep squat holds. Back squat: 5×45 / 5×95 / 5×115 / then: 8 x 3 x 185 @ 180s. Doubtless […]

Reflections \• February 15, 2011

Motives versus Goals

This is just a quick note. A lot of coaches and gurus say that athletes should have specific goals in mind for their training. An example of a goal would be something specific, like: “snatch my bodyweight” (in fact, this is one of my long-term goals) or “clean 225 lbs” (another of my goals). Everybody […]

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