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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Workouts \• April 25, 2012
well, by Wednesday AM I could move. Let’s just say it hurts most when I try to put on my socks. Warm-Up: 5 minutes on the airdyne, then, agility ladder stuff. Shoulder mobility. Jumping jacks. High knees, etc. Burpees: 5 x 5 @ 60s. Surprised, but these were not a problem. Shoulder Rehab: Front deltoid [...]
Workouts \• April 23, 2012
They say God laughs at those who plan. Or something. Anyway I had plans and was admiring my own unfolding plans. I should have known a setback was coming, simply because I was so excited about the apparent progress I was making. I ignored a kind of nagging, nascent pain I had in my back [...]
Conditioning \• April 20, 2012
Warm-Up: a couple of minutes of jump rope, some floor work, shoulder mobility, then burpees 5 x 4 @ 60s intervals (= 20 burpees). Deadlift: 5 x 135 / 3 x 225 / 2 x 5 x 255. No video. Probably about the same as last week. SSB Squat: 5 x 70 / 3 x [...]
Strength Day \• April 18, 2012
training may feel like it keeps going on and it does Warm-Up: 5 minutes on the bike, shoulder mobility, burpees 5 x 4 @ 60s intervals. Shoulder Rehab: external rotations each side x 3 x 10 x 10 lbs DBs; shoulder press 3 x 7 x 25 lbs KBs. SSB Squat: 5 x 70 / [...]
Conditioning \• April 16, 2012
A little more weight on the bar this week than the last. A little more volume too. Week three of my current eight week training cycle began today It went ok. Going ok is good. This is about doing work. Warm-Up: 5 minutes on the Airdyne. Floor work. Shoulder mobility. Burpees 5 x 4 @ [...]
Workouts \• April 13, 2012
Warm Up 5 min on airdyne, floor work, shoulder mobility, Burpees 5 x 3 @ 60s. SSB Squats: 5 x 70 / 5 x 120 / 3 x 140 / 1 x 150 / 5 x 5 x 155 Deadlifts: 5 x 135 / 3 x 185 / 1 x 225 / 2 x 5 [...]
Conditioning \• April 11, 2012
Recovery/Dietary Issues Wednesday morning. Not the best sleep. And tired from an unplanned and long uphill walk with a double stroller yesterday. But there. Recovered from Monday but a bit more beat down than I want to be. At least I’ve been eating well. Weigh in at 197.00 this morning, which is +2 lbs over [...]
Conditioning \• April 9, 2012
Monday morning at ASC, can’t complain. My dad was with me again (older guy in the background of my deadlift video) which was fun. Warm-Up: 5 min on Airdyne, followed by karaoke, shoulder mobility, and burpees, 5 x 3 @ 60 sec. Burpees are feeling good. Welcome back burpees! Shoulder Rehab: Y/T/I 3 x 10 [...]
Conditioning \• April 6, 2012
sleep/recovery I had a pretty good sleep the past two nights, and have certainly eaten well. But I drank last night (long weekend with Good Friday holiday… and my folks are in town). Weigh in this morning was 196. training/exercise Good workout to finish up training during my week 1 of 8 in the current [...]
Conditioning \• April 4, 2012
sleep/recovery I was super sore, and dragging on Tuesday. Most pain felt RIGHT; upper back pulling muscles. Tried to maximize sleep Tuesday to Wednesday, with some success, although my sleep for whatever reason was not unbroken. Diet wise I was in good shape; plenty of protein for past two days, and was at about 11.5 [...]
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