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 \• December 28, 2011

back in PR territory on the DL

Wednesday afternoon at the MAC, I did a very low volume workout. No wonder I’ve been getting fat! I’m down to one conditioning session per week. But it was a solid training session. I tied my previous PR in the Deadlift, which felt like quite an accomplishment to me, just about exactly 24 weeks post-broken […]

Strength Day \• December 26, 2011

post Christmas strong

Monday after Christmas at the MAC. Warm Up 2 minute 1/2 Tabata on Airdyne. Good warm up! Need to Tabata more often. Mobility: hips, shoulders, quads, hams, ankles, calves Balance platform goblet squat: 5 x 45 lbs. Fun! Squat: 5 x 145 / 3 x 205 / 1 x 225 / 5 x 235. Not […]

Outdoor Recreation \• December 24, 2011

christmas eve romp

Christmas Eve Saturday outdoor ramble with John Chun. Down the riverfront from Overton to the Steel Bridge, with some mobility work after 5 minutes, plus jumping, scaling fences — at one point, some homeless people called out to me, while I was sitting perched on top of a chain link gate, waiting for John, who […]

Strength Day \• December 23, 2011

the basics

Friday afternoon at the MAC. Warm-Up: 1250 meter row on the C2, about 5:03 Squat: 5 x 45 / 5 x 135 / 3 x 205 / 1 x 225 / 7 x 3 x 225. This was hard. What I am doing on Fridays right now is trying to get smoother and more powerful […]

Workouts \• December 21, 2011

there’s no creative name for just another workout

Wednesday afternoon my dad took me with him to the MAC again. I love this old club for no good reason. CrossFitters only pretend they are “eleeet” athletes. At this club they live “eleeet,” though not in an athletic sense. I think they imagine themselves the elite of Portland’s social life. The only elite level […]

Workouts \• December 19, 2011

good monday

As a guest of my father at the Multnomah Athletic Club, Monday mid-day, I did the following, bare bones workout. I am jet-lagged AND burdened with some travelers’ woe (not to share TMI) so that, in part, explains the fact that I stripped the workout down so much. Warm Up Airdyne 5 minutes Squat 10 […]

Outdoor Recreation \• December 17, 2011

memento mori

Saturday I got out for a 45 minute ramble through Montford, to play in the steeply sloped Montford Community Center playground, and to scramble and sprint up the hills from the bottom of the Asheville Cemetery. Heart pounding, sweat drenched, I sprinted hills, clambered over fences and walls, leaped benches, scrambled on trees, ran stairs; […]

Workouts \• December 16, 2011

I am nothing if not persistent

Persistence is the key. You can say it’s hard work. But the harder thing is to persist. You can say it is talent. But just showing up is more important. Getting in reps. I keep showing up. For some reason I keep showing up, and doing work, and slowly but surely, I’ll attain my goals. […]

Workouts \• December 14, 2011

doing work on wednesday

What was different about Wednesday, Dec. 14th, 2011? I laid off the auxiliary lifts and just focused on the basics: Deadlifts, Presses, and, yes, additional (very light) volume in squats. It felt good and it was good. Warm-Up: Jump Rope Mobility: Hips, Hams, Quads, Calves, Ankles, Shoulders. Training: Deadlift. Regular Bar 5 x 145 / […]

Strength Day \• December 12, 2011

case of mondays

Oh things were hard this morning again. Not sure what’s the deal with my lifting. It’s not going well right now. My arms, from the shoulders to the triceps to the elbows to the forearms, on both sides… they feel so screwed up. Simply put. They are sore and constantly complaining when I’m in the […]

hi mom!