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 \• March 9, 2013

Cycle 3 first week, March 4-8

Workout 2013.03.04 Monday 5/3/1 — 3.I.A (Press) Weigh-In: 210 WARM-UP (6:20 am) mobility 500 meter row (1:47) mobility PRESS (6:30) 7 x 45 lbs (<40%) 5 x 65 (~50%) 5 x 83 (65%) 5 x 96 (75%) 10 x 108 (85%) (not a PR) PM of 144. ASSISTANCE (6:45 am) Boring But Big Press 5 […]

Workouts \• March 2, 2013

End of 5/3/1 Cycle 2: February 25th to March 1st

Workout 2013.02.25 Monday 5/3/1 2.IV.B (Deadlift) (Deload) Weigh-In: 212.5 “If you want to lose weight, eat less! Not less protein, fool! Less fat and carbs.” Warm-Up Shoulder Mobility Jump Rope 3 x 50 KB Swing, 24 KG, 3 x 8 Lower leg mobility Deadlift 5 x 135 5 x 170 5 x 200 Row 10 […]

Workouts \• February 23, 2013

February 18th to 22nd

Workout 2013.02.18 Monday 5/3/1 — 2.III.C (Bench) Weigh-In: 211.0 WARM-UP shoulder mobility 500 meter row (1:53) lower body mobility / squat mobility BENCH 5 x 80 (45%) 5 x 105 (60%) 5 x 135 (75%) 3 x 150 (85%) 3 x 170 (95%) ASSISTANCE Boring But Big Bench — 5 x 10 x 110 (62.5%) […]

Workouts \• February 16, 2013

February 11th to 15th

Workout 2013.02.11 Monday 5/3/1 — 2.II.D (SQUAT) Weigh-In: 215.5 WARM-UP shoulder mobility Jump Rope 3 x 60 Push Ups 3 x 8 lower body mobility SQUAT 5 x 45 5 x 95 (40%), 5 x 130 (55%), 3 x 165 (~70%) 3 x 190 (~80%) 10 x 210 (PR) (~90%) (PM 275) ASSISTANCE Boring But […]

Workouts \• February 9, 2013

February 4th to 8th

Workout 2013.02.04 Monday 5/3/1 — 2.II.A (Press) Weigh in 216.0 lbs WARM-UP Mobility 500 meter row (1:52) Mobility PRESS 2 x 5 x 45 (~40%) 5 x 70 (~56%) 3 x 86 (70%) 3 x 98 (80%) 11 x 110 (90%) ASSISTANCE (Boring But Big) PRESS: 5 x 10 x 72.5 (~57.5%) CHIN-UPS: 5 x […]

Workouts \• February 4, 2013

call me grooving maybe

5/3/1 is just starting to be fun. The bad news is, I’m eating and gaining weight when I don’t want to be. The good news is, I’m sitting here eating one of the best home made dishes I’ve had in a while. It’s Green Pork Chili and it is awesome. I slow cooked a fine […]

Workouts \• January 26, 2013

Late January Workouts (1/21-25)

Workout 2013.01.21 Monday Instagram Post 5/3/1 — 1.IV.D (Bench Deload) Warm Up 500 meter row (1:48) shoulder mobility, squat mobility Bench Press 10 x 45 5 x 80 (~45%) 5 x 95 (~55%) 5 x 115 (~75%) Assistance Bent Over Barbell Row 5 x 12 x 65 lbs Turkish Get Ups 5 x 6 (alternating […]

Workouts \• January 19, 2013

Mid-January Workouts (1/14-18)

Workout 2013.01.14 Monday / Instagram Post 5/3/1 — 1.III.D (Squat) Warm-Up shoulder mobility push-ups 3 x 6 pull-ups green and purple band 3 x 3 turkish get ups w/ 24 kg KB 3 x 2 lower body mobility Squat: 5 x 100 (45%), 5 x 135 (60%), 5 x 170 (~75%) 3 x 195 (~85%) […]

Workouts \• January 18, 2013

getting into the flow

Another week on the 5/3/1 and I’m starting to get into it. Phase III workouts are difficult, but rewarding! Monday, January 7th Day after my 43rd birthday soiree, an all day party at the house and by the fire-pit. I was hurting just a bit. 5/3/1 1.III.A (Press) Warm Up 500 meter row (SLOW 2:07) […]

Workouts \• January 5, 2013

… followed by seizures?

Last week, I wrote about the intense DOMS. This week, the highlight was definitely JZ’s scary new years day seizure episode. That blew up the whole family this week, not to mention my training. The training still did remarkably well all things considered. I’ve decided that I like 5/3/1 because, at least so far, it’s […]

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