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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Health Reports \• December 9, 2012

My New Program: 5/3/1

As of this week I am revamping my training program. It’s time for a change, and I’ve been hinting or mentioning that in post after post lately. I have four desires for the new program: (a) It should support a higher level of conditioning. (b) It should provide a routine that can allow me to […]

Health Reports \• December 8, 2012

18 Weeks of Maxing Out Squats, Presses, and Power Cleans

For the past 18 weeks I have given over my programming to Zach Bijesse, my young friend, who is smart, super strong (he is a superheavyweight class weightlifter), and dedicated to a programming philosophy that is “Bulgarian,” in that it prescribes constant reiteration of the training lifts, at maximal efforts. Usually, the day’s workout prescribed […]

Health Reports \• September 8, 2012

Chart of Maxes during Cycle I

The chart below corresponds to my first five week cycle with Zach Bijesse’s strength programming. For each of the three lifts I have been practicing, the chart lines plot the maximum single rep effort I achieved across three workouts during each of the five weeks of Cycle I. As you can see from the data, […]

Health Reports \• August 31, 2012

cycle I evaluation

I am currently on a 19 week training program, consisting of four cycles of four weeks each, with interstitial “play weeks” between cycles. I have just finished the first cycle (from Aug. 6th to Aug. 31st) and, before I embark on a “play week” I thought I’d post a short analysis of my progress this […]

Health Reports \• August 20, 2012

back on line

I allowed my web hosting account to expire as of 8/17/2012… first time I’d ever done that. I was busy! Oops. Well, I’m back on line now. Did you miss me?

Health Reports \• August 5, 2012

something new…

My Summer Surf Safari 2012 is over. It was four fun training weeks and one play week. All went just about according to plan (I did miss 1/12 of the workouts, though); close enough! as far as training results and body recomposition goes. I am satisfied. And now I begin a new semester at work, […]

Health Reports \• August 1, 2012

the last days of Surfing Safari 2012

The final days of our summer trip to Arch Cape were a whirlwind of family and friends… and daily surfing or paddling expeditions. There’s no way to summarize them except in the most cursory way. Thursday, July 26th. Surfing in mid-AM with Ben Walsh at Indian Beach. It was semi-clean, 3-4 ft waves, WNW. Decent […]

Health Reports \• July 1, 2012

Surf Safari 2012

New Four Week Training Cycle begins today, July 1st, and extends until July 28th. Twelve MWF workout are planned, but the main point of the cycle is to surf as many times as possible. Training plan is simple. Focus on doing triples. Deal with the equipment limitations of being at the beach, which are as […]

Health Reports \• June 23, 2012

summer solstice 2012 four week wrap up

Four weeks ago I announced a new plan for training and body recomposition, which I initially viewed as a “challenge” cycle (see “new four week cycle: summer solstice 2012″ from May 27th). I had great ideas for dietary self discipline in there, including: daily IF, weekly 22 hour fast, whole-foods Michael Pollan style eating, low […]

Health Reports \• May 27, 2012

new four week cycle: summer solstice 2012

My new training cycle will be four weeks long, running from May 27th to June 23rd. The cycle includes the following training and body recomposition goals. Body Recomposition Goals At the end of my previous training cycle I got off track with diet, and had a surgical procedure, and ended up flat on my back […]

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