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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Conditioning \• April 20, 2012

friday morning blast

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

again with the wednesday

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

gimme more monday

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 @ […]

Conditioning \• April 11, 2012

on plan

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

some more monday

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

good friday

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

good wednesday to you

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 […]

Strength Day \• March 26, 2012

slowly getting heavier

Monday AM at ASC, after a TERRIBLE night of sleep. Ack. I am reminded of the way things were back in 2010. I need to get a grip. But the workout was solid. So. There. Insomnia. Warm-Up and Mobility: dynamic stuff only. SSB Squats: 5 x 70 / 5 x 160 / 3 x 200 […]

Strength Day \• March 19, 2012

back to the grind

Ooof I had a lousy sleep Sunday to Monday. Barely clocked any shut eye at all. Got a late, slow minded start at the gym, too. Warm-Up… yeah. Squat w/ Safety Squat Bar: 5 x 70 / 5 x 160 / 3 x 200 / 1 x 205 / 3 x 5 x 210. These […]

Strength Day \• March 16, 2012

keeping on

Friday morning, early at ASC, as per usual. Well, not quite usual, cause I didn’t get started until about 6:00 am. Warmed up quickly, since I was actually starting a bit later. Nothing fancy today. Squat with Safety Squat Bar: 5 x 70 / 5 x 140 / 3 x 160 / 1 x 180 […]

hi mom!