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 \• May 30, 2011

weak monday front squats and clean and jerk

Monday AM I hit the 6:00 am Open Gym time at CFA, an option for memorial day. I did Front Squats and worked on my clean and jerk. Nothing special. Not a lot of volume. Not a lot accomplished. It didn’t feel like a very good day. I was slow. I was still sore as […]

Outdoor Recreation \• May 28, 2011

saturday sprints

Met up with Brian at UNCA track at 7:15 on Saturday morning for some brutal sprint training. 10 x 40 meter sprints, carrying a 50 lb sandbag, then 3 x 100 meter sprints, without. Fun, tiring. Exhausting, actually. 100 meter sprint results: 16.26, 16.52, 16.16.

CrossFit Asheville WODS \• May 27, 2011

fantastic active friday

6:00 am workout at CrossFit Asheville. More than three hours of hardcore lumberjacking. Then squats, with a new 1 RM PR (235) at Brian’s house. What a day!

Health Reports \• May 24, 2011

fried and floating

True confession. Since the school year ended, instead of finding a place beyond the stress of work, instead of finding a place where recovery can be smoother, instead of finding a new space for focus and determination in my program, I’ve been floating, drifting, really directionless. I’ve been staying up nights (working on websites for […]

CrossFit Asheville WODS \• May 23, 2011

monday: hang power cleans and much more

Monday, what a full day. AM at CFA At 6:00 am I went to the CFA workout. Which was as follows: A. Hang power snatch 8 sets of 2-4 reps w/2 minutes rest b/w sets for emphasis on mobility B. Complete 4 rounds of B1/B2: B1. Barbell Reverse lunge @ 20×1; 6-8/leg No rest b/w […]

Active Rest \• May 20, 2011

mon wed thu fri this week

Monday hit CFA 6:00 am warm up included shoulder work then did the WOD. Best OHS # was 12 x 95. Will look up the rest. Afternoon included multiple rounds of jump rope and wood chopping and splitting with axe, 10 lb sledge and 5 lb wedge. Also: pull ups dead hang weighted 1 x […]

Reading List \• May 15, 2011

slosh pipes and programming for olympic lifting crossfitters

More stuff I’ve been reading on, for your edification. This week: Dan John on the slosh pipe and Nick Horton’s take on reconciling Olympic Lifting training with CrossFit. Training Gear: Slosh Pipe Dan John with another winning article at T-Nation: “The Sloshing Pillar of Pain.” I have got to get one of these in my […]

Outdoor Recreation \• May 14, 2011

saturday snatches again

Actually Saturday was a great day, full of activity. Fun. Here’s a summary of it. Woke up, worked on shoulder and forearm mobility. Boxing/Karate shadow boxing. Hamstring flexibility. Shoulder work with 5 & 10 lb plates: high-pulls, rotations, presses, T3s, all x12-20. Push-Ups (10). Then: working out with my Jump Rope in the back yard, […]

Strength Day \• May 13, 2011

friday folderol

Stayed up so late, being bad, on Thursday, that I missed my customary 6:00 am CFA workout. Instead I did several short workouts over the course of the day. Am warm-up: one mile run 80% RPE Hamstring flexibility/mobility Shoulder rotates Shadow boxing Later at the YMCA: 500 meter row (8 resistance, 26 spm, 1:56 time) […]

Strength Day \• May 11, 2011

on my programming

Wednesday AM I did an OPT assessment session with coach Corey. It was interesting, and I learned a few things about myself. Although the training stimulus was real enough (involving deadlifts, back squats, and bench presses, plus a number of auxiliary lifts) I won’t record all my numbers here (I have them in a Google […]

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