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.

Support Wikipedia

Support Wikipedia
mcbalz's items Go to mcbalz's photostream
Workouts \• February 29, 2012

wednesday better

Decent sleep and good nutrition over the past two days, I was feeling better, and less shoulder pain, this morning. Warm-Up: 10 min. on AirDyne, Floor Work (lackluster), Mobility Work. Deadlift: 5 x 135 / 5 x 225 / 3 x 275 / 1 x 325 / 5 x 335 (PR). Nothing to say here. […]

Conditioning \• February 27, 2012

monday blue

Week eight got off to a difficult start on Monday. Continuing shoulder pain on the right side severely limited the effort I could put into my squat, and prevented anything heavy in the upper body “push” category of lifting. Also it was a bad night Sun-Mon, with kids sick, kids up, kids in the bed; […]

Health Reports \• February 26, 2012

Week seven recap

My twelve week training and body recomposition cycle continues with further evidence of progress. Training: I set two meaningful PRs this week: 5 x 260 back squat and 5 x 330 deadlift. Both felt good and both brought me closer to my goals, in spite of shoulder pain that has brought my pressing to a […]

Strength Day \• February 24, 2012

work work work

Friday, I was not motivated at all. Pain in my right shoulder is getting me down. I considered changing up my plan, but decided against it. I would push through shoulder discomfort for at least one more training day and decide later whether the efforts were worth it. I was also pleasantly sore and worn […]

Strength Day \• February 22, 2012

slow grind

Wednesday, early morning at ASC. Making slow, steady, even grinding progress. Warm-Up: 5 minutes on rower, floor work, mobility. Deadlift: 5 x 135 / 3 x 275 / 1 x 315 / 5 x 330 (PR). These felt awesome. Lying Triceps Extension / DB Pullover: 20 x 20 lbs / 15 x 40 lbs (two […]

Conditioning \• February 20, 2012

monday full of rage

Shoulder pain is not going to keep me out of the game. I was in on Monday morning early of course. Did the usual. Setting PRs and slowing down old man death. Warm-Up. Yes. Mobility too. Squat: 5 x 45 / 5 x 160 / 3 x 215 / 1 x 255 / 5 x […]

Health Reports \• February 19, 2012

week six wrap

As of Sautrday, Feb. 18 I completed my sixth week of 2012′s first, 12 week training cycle. I can report mixed success for the start of 2012, in spite of injuries, illnesses, set backs, what have you, I have been making tangible progress on my two main areas of concern, training and body recomposition. Training: […]

Workouts \• February 17, 2012


I am tired. Tired, and my right shoulder hurts. It’s screwed up. I skipped a few things today. But I didn’t skip back squats, and that made my shoulder hurt more than anything else. I took the approach to the shoulder pain today of doing extra volume of light weight full ROM stuff, plus extra […]

Strength Day \• February 15, 2012

working it on wednesday (deadlift PR)

Wednesday morning, pretty early, but feeling dead to the world this week. Plus: my right shoulder is KILLING ME. Mentally throwing me for a loop. Shoulder Pain is NOT COOL. Did not stop me from getting a PR in my deadlift or going heavy on the press today. Did stop me from just about everything […]

Outdoor Recreation \• February 13, 2012

monday after monday

Got up early arrived early did a bunch of stuff that on paper doesn’t read like much. Warmed up for a few minutes on the airdyne, did just a bit of additional stretching, and then proceeded to try to go heavy. Didn’t go entirely as planned. Most of these sets were done interspersed with one […]

hi mom!