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 \• April 30, 2012

getting better … again

Monday, one week after my back muscle pull. This is the first workout of my fifth week of the current 8 week cycle. The painful muscle pull… or tear… or whatever it was… has subsided to an ache. I was stiff in the morning, but after this rehab-centric workout, I had a pain free day […]

Health Reports \• April 28, 2012

week IV catastrophe

That’s it for week 4 out of 8 of my current training program. This week sucked. Sucked! Training: Instead of continuing to implement my plan, everything fell apart on Monday when I pulled a muscle in my back. I improvised my way through Wednesday and Friday workouts. The only area I can point to where […]

Workouts \• April 28, 2012

getting a bit better?

Friday morning I was … not entirely prepared for the gym. Back still in pain. Maybe getting better. It’s still too soon to tell how long it’s going to take. After this workout I was in pretty bad pain in the late afternoon; sort of as if aggravating the injury induced an accelerated DOMS. AOMS. […]

Workouts \• April 25, 2012

rehab day 1

well, by Wednesday AM I could move. Let’s just say it hurts most when I try to put on my socks. Warm-Up: 5 minutes on the airdyne, then, agility ladder stuff. Shoulder mobility. Jumping jacks. High knees, etc. Burpees: 5 x 5 @ 60s. Surprised, but these were not a problem. Shoulder Rehab: Front deltoid […]

Workouts \• April 23, 2012

another setback

They say God laughs at those who plan. Or something. Anyway I had plans and was admiring my own unfolding plans. I should have known a setback was coming, simply because I was so excited about the apparent progress I was making. I ignored a kind of nagging, nascent pain I had in my back […]

Health Reports \• April 21, 2012

week three recap

Week three of eight went well. Training: except for a missed conditioning workout on Wednesday and another week of only 2 short sets of chin-ups, all was according to plan. I showed up, put more weight on the bar, worked on extension, did a huge volume of squats and a large volume of deadlifts, and […]

Conditioning \• April 20, 2012

friday morning blast

Warm-Up: a couple of minutes of jump rope, some floor work, shoulder mobility, then burpees 5 x 4 @ 60s intervals (= 20 burpees). Deadlift: 5 x 135 / 3 x 225 / 2 x 5 x 255. No video. Probably about the same as last week. SSB Squat: 5 x 70 / 3 x […]

Strength Day \• April 18, 2012

again with the wednesday

training may feel like it keeps going on and it does Warm-Up: 5 minutes on the bike, shoulder mobility, burpees 5 x 4 @ 60s intervals. Shoulder Rehab: external rotations each side x 3 x 10 x 10 lbs DBs; shoulder press 3 x 7 x 25 lbs KBs. SSB Squat: 5 x 70 / […]

Conditioning \• April 16, 2012

gimme more monday

A little more weight on the bar this week than the last. A little more volume too. Week three of my current eight week training cycle began today It went ok. Going ok is good. This is about doing work. Warm-Up: 5 minutes on the Airdyne. Floor work. Shoulder mobility. Burpees 5 x 4 @ […]

Health Reports \• April 14, 2012

week second same as the first

Second Week of my new eight week cycle … it went ok. Training: Training this week was entirely according to plan. I added weight, I did my reps; got that work in. Every set was completed except for the last two sets of chin-ups on Friday. Which I regret. But I was spent and out […]

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