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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Outdoor Recreation • July 6, 2012, at 11:45 pm

heavy day three

Wow the third day of week I of Summer Surf Safari 2012 was super active and heavy. I was dragging by the end, and ravenous. It was Friday, and Johnny C arrived. I extended by eating and drinking window by 2.5 hours to 10:30 and had a bunch of carby crap and EtOH at the end. But still a great day.

Morning Surf: left at 5:00 am for Indian Beach and got in the water for the first time this summer. There was a WNW 4.6ft at 10 seconds and light wind, but not enough water, as the tide was rapidly receding towards a 10:00 am low. Dad went with me. We didn’t accomplish much, but we tried. That’ the thing. We were, of course, alone in the water.

Morning into afternoon beach work: shoveled and pushed wheelbarrows of heavy wet sand up the hill of the berm many many many pounds, all morning and until about 12:45, until my entire body was shaking.

Then took a water break, had a bite of watermelon, a half and hour rest, and then, before lunch, worked out.

Afternoon workout: This was done according to plan, on the driveway, of course. Fun.
Warm-Up
5 rounds x 5 burpees @ 90 sec

Calisthenics:
3 double interval rounds:
Chin-Ups 3 x max reps @ 90 sec (4, 3, 2)
Ring Dips 3 x max reps @ 90 sec (2, 1 & -2, 1 & -2)

Main Strength: Hang Power Clean

Power Clean 5 x 3 @ 3 min
5 x 95
3 x 135, 3 x 140, 3 x 145, 3 x 150, 3 x 155. Completed these as planned.

Press:
1 x 12 x 70 lbs
3 x 2 x 105 lbs

Conditioning: none

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hi mom!