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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Conditioning \• November 30, 2011


Oh I got a good and early start on Wednesday. I’m feeling good again. Good, for the first time in weeks, and getting back towards 100%. I’d call it 85%+. The danger for me always is, when I feel good I forget to take the best possible care of myself. Going forward, I need to […]

Workouts \• November 28, 2011

gently easing back into it

This is my 7th week of illness, and my 18th week of post-broken-radius recovery. As for the sickness, I really am getting better. But I’m not out of the woods yet. Still on antibiotics, and filled with mucosity, coughing, sore spots in the throat, etc. I’m working on this! As for the broken arm, I […]

Health Reports \• November 25, 2011

wtf sinuses? chronic sinusitis and me

An Evil Six-Week Cold As of today, I’ve been suffering with a variety of evil cold and flu like symptoms for a hellish six weeks. Twice already, the symptoms have been so bad that I’ve visited my doctor; first back on Halloween and again this week. Both doctor visits resulted in an antibiotic prescription, even […]

Rest Days \• November 21, 2011

unplanned rest

Monday morning. Sunday evening I cancelled my training, got T to cover 6:00 am open gym. I cancelled my work, all my classes. I am sick. Sore throat, sinuses, continued semi-productive cough in the chest. My mouth is dry and pasty and painful. This sucks ass. I first started feeling sick on Friday, the 21st […]

Conditioning \• November 19, 2011

sick days

Wasn’t going to work out on Saturday. Because I was feeling like death. Pretty sick, really. No sleep the night before, at all. Abused in body mind and spirit. But there I was at open gym. Alone. All alone. And although it had been a freezing morning, by about 10:00 am it was warming up, […]

Strength Day \• November 18, 2011

squat squat squat

Workout Friday, Nov. 18th, 2011 Warm-Up 1000 m ergometer row, easy pace Mobility Hips, Hams, Quads, Calves, Shoulders, Forearms, Wrists; Thoracic Training Squat: 2 x 5 x 45 / 5 x 145 / 3 x 195 / 2 x 225 / 1 x 240 / 3 x 5 x 242.5. Not as bad as Monday’s […]

Strength Day \• November 16, 2011

hump day follies

Wed. Nov. 16th, 2011 Warm-Up: AirDyne Mobility: Hips, Hams, Quads, Calves, Ankles, Shoulders, Forearms, Wrists Deadlifts (w/ fat grip bar): 5 x 70 / 5 x 110 / 3 x 140 / 2 x 160 / 1 x 180 / 3 x 200, F on 4 / 8 x 2 x 160 lbs. This was […]

Strength Day \• November 14, 2011

monday PR

Workout, Monday, November 14th, 2011 Monday, about 5:10 am, I rolled into Asheville Strength and Conditioning. Great session. New squat PR. And I even have it on video! See below. If you have USEFUL comments on my form, please share them. Do be aware, though, that I already know that I basically suck … that […]

Workouts \• November 11, 2011

creeping back up

Went to ASC early this morning, about 5:10 am, and got my squat on! After a brief hiatus, and a little reset, now the weight is starting to creep back up. Sleep is a problem lately, because the kids are sick. Heck, I am sick. As of today it’s been three weeks of coughing, hacking, […]

Conditioning \• November 9, 2011

the second goal

In recent months, it’s always the same. Wednesdays are my deadlifting days. And now, having just yesterday settled some issues with help from Andrew G — who convinced me that I really have only two goals: first squat 300 and second deadlift 400 — it seems that Wednesday deadlift days are a fundamental part of […]

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