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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Strength Day \• April 30, 2011

saturday squats

Saturday, after the final exam I had to administer at 11:00 am, I stopped by T-Bone’s house, or should I call it “Asheville Barbell Club”? for a mid-afternoon squat session. I warmed up for about 5 minutes jumping rope and half-heartedly practicing some double unders, until my heart rate was up and I was just […]

CrossFit Asheville WODS \• April 29, 2011

return to the fitness challenge

Friday morning I set a new personal record for the Overhead Squat and then established some new numbers for the Carolina Fitness Challenge final WOD, which I first did back on Dec. 11th., 2010, at the CFC. Overhead Squat: 12 x 45 in warm up / 5 x 45 / 2 x 95 / 2 […]

CrossFit Asheville WODS \• April 27, 2011

open sectionals WOD 6 aka super fran!

I missed Monday’s WOD for reasons of LIFE intervening, but I needed the rest anyway. I spent a total of about 6 hours on Saturday and Sunday moving a couple of tons of dirt in my back yard, swinging a pick axe, using a shovel, operating a wheelbarrow. So I was sore sore on Monday […]

Health Reports \• April 24, 2011

weigh-in and updated weight chart

I’ve decided it’s time to update my weight chart and to post my weight and umbilical measurement weekly, as a way of forcing myself to be a bit more accountable about how my diet and level of training affects my body. Today’s weigh-in: 192.0 lbs, down 1.5 lbs from last Sunday.

CrossFit Asheville WODS \• April 22, 2011

friday open sectionals WOD #5

Friday AM I wasn’t stoked for it, but I did open sectionals WOD #5. That’s a 20 minute AMRAP 5 x 145 lb power cleans, 10 toes to bar, 15 x 20 lb wall-balls. I only completed 4 full rounds, got in a 5th set of power cleans and 8 toes to bar, for a […]

Health Reports \• April 20, 2011

power clean 5 rep PR and my left shoulder

Wednesday AM at CFA was depressing. Until later, when I realized what I’d done. It was depressing because I hurt my shoulder and decided, as a result, to forego the WOD. That was the right decision but it bugged me all day. My injury-prone body is BUGGING ME. See below for details on that. Later, […]

CrossFit Asheville WODS \• April 18, 2011

monday deadlifts and 400 meter running

A quiet and intimate Monday AM workout at CFA. Deadlifts and sprints. Deadlift: 4×155 / 4×185 / 2×225 / 2×265 / 2×305 / 2×330 (PR). This was done at 2211 tempo (2 down, 2 on the ground, 1 rest, 1 up) except that the PR 330 was slower on the press up. Pretty good form […]

Health Reports \• April 17, 2011

my anabolism

Yeah, as in, I’ve been getting big. And not in a good way. I’m carrying soft tissue around the middle again. As of Sunday, I was up to 193 1/2 lbs. I’ve gained 8-10 lbs, much of it unwanted. Some is surely lean mass, but mostly, it’s fat. That much should have been evident from […]

CrossFit Asheville WODS \• April 15, 2011

friday open sectionals WOD #4

Friday morning at CFA I did the open sectionals WOD #4, 10 minute “AMRAP” of 60 bar facing burpees, 30 overhead squats with 120 lbs, and 10 muscle ups. ROTFL. Barf. Result: 72. It took me about 6 minutes and 15 seconds to get through the burpees. Then, with about 10-15 seconds rest I started […]

CrossFit Asheville WODS \• April 13, 2011

monday and wednesday workouts

Monday at CFA: Hang Snatch, C2B Pull-Ups, High Box Jumps, Wall Balls I was at the 6:00 am class at CFA on Monday April 11th, and, while I didn’t accomplish anything brilliant, didn’t do anything in the way of new PRs or anything, I did my best and had fun working on that most difficult […]

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