Training Board is about…

CrossFit, nutrition, the Paleo-Zone diet, weight loss, my workouts, and reflections and reviews of various related topics that interest me.

I train with the crew at CrossFit Asheville here in Asheville, NC.

If anything I have posted seems useful to you, let me know with a comment.

www.flickr.com
mcbalz's items Go to mcbalz's photostream
September 2, 2010

Strength / Therapy

One of the benefits of working out at CrossFit Asheville is that we have as one of our coaches Dr. Corey Duvall of the Stay Active Clinic; Corey is a skilled manual therapist and he does his work right in the affiliate box so everybody gets to watch him work (what better advertisement of his [...]

August 24, 2010

Deadlift PR (5 x 290)

Today I joined the 9:00 am crew at CFA only for the warm-up and strength session (deadlift). I skipped the met-con, since I just had a good one on Saturday and a decent one yesterday, am planning on tomorrow, and Friday, and have a long endurance run scheduled for Saturday. It’s plenty. But I have [...]

August 8, 2010

phase iii part B

5/3/1 Cycle II Phase ii Part B: Deadlifts and Shoulder Press Warm-Up: 3 min jump rope and double under practice / shoulder dislocates / hip mobility / 10 burpees / 10 sit-ups / 10 squats / 10 push ups / 5 kipping pull ups / 8 x 45# deadlifts / 8 x 45# power snatch [...]

August 6, 2010

phase three part A

5/3/1 Cycle II Phase iii Part A: Clean & Jerks and Back Squat Phase iii is 5 x 75% / 3 x 85% / max reps x 95% Warm-Up: some infant-in-arms dancing and thrusters; a few minutes of jump rope / double under practice; 10 burpees; 10 sit ups; 10 squats; 10 push-ups; 2 kipping [...]

August 3, 2010

phase two part B and Oswald again

5/3/1 Cycle II Phase ii B: Deadlifts and Shoulder Presses Warm-Up (Brief) 10 burpees / a few minutes of jumping rope and double-unders / shoulder dislocates / hip mobility / 10 squats / deadlifts 8 x 45 lbs / hang power cleans 8 x 45 lbs / shoulder press 8 x 45 lbs Shoulder Press [...]

August 1, 2010

phase two

Been too busy to write down sessions and such but I lifted today and it seemed like I should make a record. Since I last lifted (last Sunday) I have been on five good surfing sessions (Mon, Tue, Wed, Fri, Sat) and on Thursday I did an approximately 5 mile run / 500 foot climb [...]

July 26, 2010

Antepenultimations

Feeling almost whole again, just in time for summer’s end, went surfing on Saturday, warmed up and lifted on Sunday, surfed on Monday and have plans for the week. The surf is up, the winds are down, and I’ll be taking advantage every day. It’s the next to last week, and these are the next [...]

July 14, 2010

Second Cycle

Feeling weak and feeble after a full week (!) of being under the weather, with aches and fever, unable to surf or work out, I started the second cycle of my summer 5/3/1 today. Phase I is 5 x 65%, 5 x 75%, 5 x 85% (of 90% of 1 RM +10 lbs for lower [...]

July 9, 2010

Deloading Day

5/3/1, Phase IV (deload), 5×40%, 5×50%, 5×60% I combined all my phase IV lifts into one day’s work. I did a quick warm-up and then did the various lifts in the sequence of weights, which meant that I did some shoulder press sets, then alternated press, clean and jerk, and squats, and finished up with [...]

July 2, 2010

Dead Tired

New PR in

hi mom!