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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Workouts \• October 29, 2011

so fracked in the head

Week XI, Workout D Cold morning. Fall is upon us. I stopped in on Saturday to ASC for some conditioning work. Matt Smith and Brian Cohen were there, doing real conditioning work. And Sean Clickner too, doing crazy and fun stuff. All of them make me look like a child. But I have my plan… […]

Strength Day \• October 28, 2011

awesome friday

Week XI, Workout C Friday morning, dark and early at Asheville Strength and Conditioning. The temperatures are falling now, with the leaves, and the world seems more hushed and uncertain. Especially at 5:00 am. I enjoy this time of year with all my senses. But I have a terrible cold — bronchitis symptoms and laryngitis! […]

Workouts \• October 26, 2011

fat wednesday

Workout Wednesday Oct 26th 2011 Week XI, Workout B Warm-Up: 1000 meters easy on rower; 20-22 s/m, resistance 3. Mobility: Hip/Ham/Quad/Calf/Ankle/Shoulder/Forearm/Wrist Deadlift w/ Fat Bar: 3 x 40 lbs / 3 x 80 / 3 x 100 / 3 x 120 / 5 x 140. Wrist/Forearm Rehab (worked in as needed with above and below): […]

Strength Day \• October 24, 2011

monday pushing the envelope

Week XI, Workout A Warm-Up: 1000m row, easy pace, 22 s/m, res 3. About 4:23. I forgot to note exact time. Quad/Ham/Hip/Calf Mobility Shoulder Mobility Wrist and Forearm Mobility Wrist/Forearm Rehab: (a) 5 x 15 x 8 lbs, pronated wrist curls & supinated wrist curls; (b) 3 x 8 x 15 lbs FatGripz DBs: ; […]

Strength Day \• October 21, 2011

friday new territory in squat PRs

New 5 rep PR of 225, but… as a work set of 3 x 5 in my LP. Sweet success.

Strength Day \• October 19, 2011

wednesdays are my deadlifting day

Week X, Workout B. After spending weeks without deadlifting because of my damn broken arm, it feels great to be doing them again. I love deadlifts. And I love Wednesdays, because it has become my day for deads. Warm-Up: 5 min on Airdyne cycle, 4 min easy / 1 min hard; power skip, 2 rounds […]

Strength Day \• October 17, 2011

monday on and on

Week X, Workout A I’ve been plodding along, making progress in the gym. Today, ho hum, another linear progression induced PR. So boring… NOT. Warm-Up: about 1 minute jumping rope. Shoulder mobility and hip, ankle, ham, quad, calf mobility. Squats: 2 x 5 x 45 / 5 x 135 / 3 x 185 / 2 […]

Active Rest \• October 15, 2011

a little farm work on saturday

Week IX, Workout D Stopped by ASC at about 11:15 with the kids. Nobody but T-Bone there. Nothing going on. I decided to goof around. Then turned it into a workout. Details as follows: Warm-Up: 5 minutes on the Airdyne Bike Goofing Around: 10 lbs FatGrips DBs, farmer’s carries while skipping, and walking, in lines […]

Strength Day \• October 14, 2011

friday squat PR and three sets of it

Week IX, Workout C Unbelievable. That is, I mean I understand it, I get why it works, but I still find myself unable to believe that linear progression can let you approach an existing PR, and then surpass it so easily. Yet it works. It really works. Warm-Up: Riding the Schwinn Airdyne Bike: 3:00 min. […]

Strength Day \• October 12, 2011

return to deadlifts!

Week IX, Workout B Wednesday morning I was up and raring to go; got there early, got an early start, and had a decent workout. My first post-surgery heavy pulling day! I finally did some two handed deadlifts. They felt great and I have begun my new linear progression. Warm-Up: 500 meter row, 1:50.1, s/m […]

hi mom!