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 • June 17, 2011, at 2:10 pm

three pr lunch friday

Mid day training session at ASC yielded awesome results:


200 meter run

20 double unders (continuous, one every five or six singles!)


Basic Strength

Deadlift: 5×135, 3x5x210 (2 min between sets); volume: 3,150.

Shrugs: 3x5x210 (each set performed after each final rep of dead lifts); volume: 3,150.

Back Squat: 5 x 95; 3x5x160 (two min intervals); volume: 2,400.

Front Squat

Front Squat: 5 x 135; 3 x 190 (PR) ; 1 x 195 (PR) ; 1 x 200 (PR); 1 x 205; volume: 1,650


Clean: 1 x 135 / 1 x 155 / 1 x 175 / 1 x 185 (PR); volume: 650.


Simple. Almost fun.

3 rounds: 100 meter run, 10 burpees, 100 meter run, 10 box jumps, rest 3 minutes between rounds.

Yeah baby.

This all was followed up by moving some platforms around into place (place is looking good!) and then brunch at Earth Fare.

1 comment to three pr lunch friday

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hi mom!