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 \• April 29, 2011

return to the fitness challenge

Friday morning I set a new personal record for the Overhead Squat and then established some new numbers for the Carolina Fitness Challenge final WOD, which I first did back on Dec. 11th., 2010, at the CFC. Overhead Squat: 12 x 45 in warm up / 5 x 45 / 2 x 95 / 2 [...]

April 29th, 2011 | Tags: , , , , | Category: CrossFit Asheville WODS | Leave a comment
CrossFit Asheville WODS \• April 27, 2011

open sectionals WOD 6 aka super fran!

I missed Monday’s WOD for reasons of LIFE intervening, but I needed the rest anyway. I spent a total of about 6 hours on Saturday and Sunday moving a couple of tons of dirt in my back yard, swinging a pick axe, using a shovel, operating a wheelbarrow. So I was sore sore on Monday [...]

April 27th, 2011 | Tags: , , | Category: CrossFit Asheville WODS | Leave a comment
CrossFit Asheville WODS \• April 22, 2011

friday open sectionals WOD #5

Friday AM I wasn’t stoked for it, but I did open sectionals WOD #5. That’s a 20 minute AMRAP 5 x 145 lb power cleans, 10 toes to bar, 15 x 20 lb wall-balls. I only completed 4 full rounds, got in a 5th set of power cleans and 8 toes to bar, for a [...]

April 22nd, 2011 | Tags: , , | Category: CrossFit Asheville WODS | Leave a comment
CrossFit Asheville WODS \• April 18, 2011

monday deadlifts and 400 meter running

A quiet and intimate Monday AM workout at CFA. Deadlifts and sprints. Deadlift: 4×155 / 4×185 / 2×225 / 2×265 / 2×305 / 2×330 (PR). This was done at 2211 tempo (2 down, 2 on the ground, 1 rest, 1 up) except that the PR 330 was slower on the press up. Pretty good form [...]

April 18th, 2011 | Tags: , , | Category: CrossFit Asheville WODS | 2 comments
CrossFit Asheville WODS \• April 15, 2011

friday open sectionals WOD #4

Friday morning at CFA I did the open sectionals WOD #4, 10 minute “AMRAP” of 60 bar facing burpees, 30 overhead squats with 120 lbs, and 10 muscle ups. ROTFL. Barf. Result: 72. It took me about 6 minutes and 15 seconds to get through the burpees. Then, with about 10-15 seconds rest I started [...]

April 15th, 2011 | Tags: , | Category: CrossFit Asheville WODS | One comment
CrossFit Asheville WODS \• April 13, 2011

monday and wednesday workouts

Monday at CFA: Hang Snatch, C2B Pull-Ups, High Box Jumps, Wall Balls I was at the 6:00 am class at CFA on Monday April 11th, and, while I didn’t accomplish anything brilliant, didn’t do anything in the way of new PRs or anything, I did my best and had fun working on that most difficult [...]

April 13th, 2011 | Tags: , , , , , , , | Category: CrossFit Asheville WODS | Leave a comment
CrossFit Asheville WODS \• April 8, 2011

friday second shot at WOD three

Plain and simple, Friday am was dedicated to accomplishing WOD three. I did six total reps at 165 on Wednesday, but only 4+1 of those in the WOD itself. A part of me dreamed of getting ten reps. But knew that wouldn’t happen. Seven reps seemed feasible. If only! I warmed up by focusing on [...]

April 8th, 2011 | Tags: | Category: CrossFit Asheville WODS | 2 comments
CrossFit Asheville WODS \• April 6, 2011

wednesday front squat and first crack at wod three

Wednesday morning, going in to CFA at 6:00 am, I was already feeling nervous about open sectionals WOD #3, which had been announced the night before: 5 minutes max reps clean and jerk at 165 lbs. 165 lbs, that’s 100% of my 1 rep max! I knew I could do at least some reps but [...]

April 6th, 2011 | Tags: , , | Category: CrossFit Asheville WODS, Strength Day | One comment
CrossFit Asheville WODS \• April 5, 2011

monday hpc’s, neck press, plus running with c & j’s

Monday morning, after a night of not too bad sleep, such as it was, I made it to the 6:00 am class at CFA, rested, fasted, caffeinated… and I thought the plan for the WOD looked good. It turned out to be good, leaving me sore, tired, hungry, and satisfied all day. Hang Power Cleans [...]

April 5th, 2011 | Tags: , , , | Category: CrossFit Asheville WODS | Leave a comment
CrossFit Asheville WODS \• April 1, 2011

friday open sectionals WOD #2 and back squat

What a horrible week. My sleep was all screwed up. I was working long stressful days and getting up super early to grade. From Tuesday to Wednesday: 3 hours. Wednesday to Thursday: 3 hours. I was in a foggy, dream like state all day Wednesday and Thursday, and feeling depressed to boot. Not sleeping is [...]

April 1st, 2011 | Tags: , , , , | Category: CrossFit Asheville WODS | Leave a comment
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