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 \• March 28, 2011

monday single support deadlifts and three amigos

I was in on Monday morning but the perennial left shoulder pain I’ve been experiencing was a limiting factor in both the Warm-Up (two reps of K2E and I was DONE) and in the WOD, and the strength portion was the dreaded single leg deadlift. Not my finest hour. Single Support Deadlifts and Ring Rows […]

CrossFit Asheville WODS \• March 25, 2011

friday lactate session: “Toxic”

I felt good about being at the 6:00 am WOD on Friday: 6 rounds of 90s max effort: 250m row, 10 x 72 lb. KB swings, max reps burpees. 4:30 rest between rounds. During rest periods we alternated between 5-6 reps of eccentric ring rows or ring dips. fastest row: maybe sub 0:44; slowest row: […]

CrossFit Asheville WODS \• March 23, 2011

wednesday squats, lunges, wall balls

Wednesday morning I showed up for the 6:00 am workout. We had a good session of back squats… nothing radical but nothing to sneeze at. Then a simple, six round WOD of wall balls and walking lunges. Not quite a lactate session burn out, but good and hard. Squat: 4 x 135 / 4 x […]

Health Reports \• March 23, 2011

one of the many benefits of fasting

So, on Tuesday of this week, a rest day, I had an appointment with my physician, Dr. Joshua Bernstein, to do my annual physical exam and get my bloodwork run. I’ll report back in a couple of days when I get the results of the bloodwork and talk about how it compares with my last […]

CrossFit Asheville WODS \• March 21, 2011

monday map

Monday morning I made it to the 6:00 am class to do the WOD at CFA, where I was pleased to find another round of Shanna’s new style programming! These workouts emphasize training for “MAP” (which means training for “maximum aerobic power”), and stem from her recent certification with OPT. The basic idea is that […]

Strength Day \• March 19, 2011

saturday squats

Saturday morning I made it in to Open Gym at CFA, what to do? naturally, more squats. I am on a mission. The volume is beginning to ramp up a bit. In spite of problems with my set-up today (I accidentally went 5 pounds lighter than planned for 4 rounds) I still had a good […]

CrossFit Asheville WODS \• March 18, 2011

Friday CrossFit sectionals WOD #1 aka I’m screwed

I was happy to make it to the 6:00 am workout on Friday at CFA, but immediately felt intimidated by the WOD: we’d be doing the 2011 CrossFit Games Sectionals WOD #1, a 10 minute AMRAP of 30 double-unders and 15 Power Snatches at 75 lbs. I’m not even going to get into the anti-Aromas […]

Strength Day \• March 16, 2011

wednesday squats

A busy week, no time to update the blog, so, I am pre-dating this entry. It’s Spring Break, so I skipped my 6:00 am workout in order to sleep in. But I got aced out of a chance to make it to CFA open gym at lunch time (sharing a life with a spouse means […]

CrossFit Asheville WODS \• March 14, 2011

quick note on monday lactate session

6:00 am at CFA the WOD today was 4 x max reps in 30s Thrusters (w/ 80 lbs, ~60% of Thruster 3 RM), with 3:30 rest; followed by 4 rounds of 75 second max effort: 4 pull ups, 8 goblet squats (53 lbs), max reps burpees, @ every 5 minutes (3:45 rest). Result: Thrusters: 12, […]

Strength Day \• March 12, 2011

back squat PR

Saturday, Open Gym Session, CFA. I was really feeling it from yesterday today. I almost bailed. But something inside said: you must squat, and, you need a new PR. Warm-Up: 500m row (17 s/m, 1:55). Jump Rope (2 min). Mobility. Front Squats (45 x 10). Toes to Bar (5). Ring Dips (3). Pull-Ups (1). Squat: […]

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