Training Board is about…

Weightlifting, nutrition, paleolithic and "Zone" dieting, weight loss, my workouts, and reflections and reviews of various related topics that interest me. But mostly, I just use this blog to track my workouts.

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 an assistant coach 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 specialize in helping older, detrained individuals reclaim their fitness and youthful athleticism.

Also, it should be said that I used to train with, and still love many of the folks down at CrossFit Asheville. A lot of the older portions of this blog deals with CrossFit and reflects my earlier fascination with CrossFit's "fitness as sport" model of training. I've learned a lot from CrossFit since I first discovered it, back in late 2008, even though my own training is now more focused on developing pure strength and capacity in the basic strength lifts.

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CrossFit Asheville WODS \• July 2, 2011

chop and stop

Surfing session 02 Saturday I tried to catch the latter half of the falling high tide, setting out at about 5:30 am for Indian Beach. It was mid 50s outside, overcast, drizzling, light north winds. According to one source, at 5:00 am, the buoy reports said the water was 53 degrees; according to another, they [...]

CrossFit Asheville WODS \• June 19, 2011

monday at CFA

Monday AM at 6:00 I dragged myself to the old standby workout session at CrossFit Asheville, a workout combining push-press, box jumps, kettlebell swings, and finishing with a high-rep barbell metcon including hang power cleans, front squats, and push presses again. Push-Press: 4 x 45 / 4 x 75 / 4 x 95 / 4 [...]

CrossFit Asheville WODS \• June 13, 2011

monday morning conditioning

Made it to the (sparsely attended!) six am class at CFA this morning. Here’s what I did. Hang Power Snatch: 3 x 75 / 3 x 85 / 3 x 95 / 2 x 105 / 2 x 110. Not too pleased with the 105 or 110 reps. Needed more speed and power; felt a [...]

CrossFit Asheville WODS \• June 12, 2011

squat analysis

In keeping with the reality that my blog is actually just my gym notebook, consider this post a scratch-page. For the past few minutes I’ve been looking back at the last couple of weeks of squat training, and trying to think my way into the coming weeks. I’ll soon be doing this same kind of [...]

CrossFit Asheville WODS \• June 6, 2011

monday conditioning and lifting

A full Monday. I was stoked to see this morning’s workout at CrossFit Asheville. Back to a more simple and direct program? Maybe so. In the meantime, I’ll take today. CFA WOD: Hang Cleans, Double Unders, and 8 min AMRAP of burpees and running Hang Cleans: 5 x 45 / 5 x 75 / 5 [...]

CrossFit Asheville WODS \• May 27, 2011

fantastic active friday

6:00 am workout at CrossFit Asheville. More than three hours of hardcore lumberjacking. Then squats, with a new 1 RM PR (235) at Brian’s house. What a day!

CrossFit Asheville WODS \• May 23, 2011

monday: hang power cleans and much more

Monday, what a full day. AM at CFA At 6:00 am I went to the CFA workout. Which was as follows: A. Hang power snatch 8 sets of 2-4 reps w/2 minutes rest b/w sets for emphasis on mobility B. Complete 4 rounds of B1/B2: B1. Barbell Reverse lunge @ 20×1; 6-8/leg No rest b/w [...]

Active Rest \• May 20, 2011

mon wed thu fri this week

Monday hit CFA 6:00 am warm up included shoulder work then did the WOD. Best OHS # was 12 x 95. Will look up the rest. Afternoon included multiple rounds of jump rope and wood chopping and splitting with axe, 10 lb sledge and 5 lb wedge. Also: pull ups dead hang weighted 1 x [...]

CrossFit Asheville WODS \• May 9, 2011

this is summer

Today CFA announced it’s presenting only “off season” workouts for the next 3-6 weeks, which isn’t going to work well with my “plan apotheosis.” For me, this is the start of summer, and training wise, summer isn’t my off season. Summer, which offers me much greater opportunities for recovery and self-care, is about getting stronger [...]

CrossFit Asheville WODS \• May 6, 2011

friday hang power clean crazy

Friday morning Hang Power Clean 3 rep PR tie (at 145 lbs) and a huge workout of 5 rounds of 3 minute AMRAP 5 Hang Power Cleans (at 115 lbs) and 30 Single Unders (or 10 double unders, I did singles) w/ 3 minute rest and mobility work between rounds. I also hit a new [...]

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