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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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 \• 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 […]

CrossFit Asheville WODS \• November 22, 2010

squat run lift jump

Fun workout at CFA this morning. Warm-Up. Pose drills followed by 200 meter sprint. Dislocates and mobility. Overhead Squats (10); PVC Sotts Press (10); Pull-ups (7, 2, 1 w/ purple band); Push-Ups (20). Front Squat: 10 x 45 / 5 x 95 / 3 x 120 / 1 x 155 / 5 x 165 (PR) […]

CrossFit Asheville WODS \• October 27, 2010

Deadlift and Dead Tired

Got decent sleep last night (thank you, Ambien… Once in a while it helps) and got up early to work out as usual. Warm-Up. A member at CFA had a serious accident during her WOD (stitches and concussion!) leading to some confusion and slow down in the warm up for the six AM class. (We […]

CrossFit Asheville WODS \• September 24, 2010

C2B suck fest

I was 5 minutes late to the 6:00 class this morning, and my attitude was hovering just above 80% positive. What was wrong? Hard to say. Later, I think I figured it out: I got at least one hour less sleep last night than the night before. Touchy touchy. Warm up 400 meter run dislocates […]

CrossFit Asheville WODS \• August 30, 2010

Monday Squat PR and Sprinting MetCon

Sore and tired from my Sunday run, but not so sleep deprived as most days last week, still 100% paleo, and consistent in my eating plan, I made it to CFA at 6:00 am today feeling pretty good. A shout out to Keith Roberts for joining up with us today! I have no time for […]

CrossFit Asheville WODS \• August 20, 2010

Paris, Burning

Ouch! Something about today’s workout put the hurt on me. I’m not injured, it’s just that when I finished my work (dead last in the 6:00 am class) I felt like dying. I took a walk through the bank parking lot so my pain wouldn’t be so evident to all. Warm-Up I got decent sleep […]

CrossFit Asheville WODS \• August 14, 2010

around the block with Big Sister

Great “little” WOD at CFA this Saturday morning, combining hang power snatches and 400 meter runs. I ran one mile and did 84 h.p.s.’s with 65 lbs in 16:45 (approximately). My last 400 was about 2:05. Not great, not bad. What was awesome was hanging out in the heat with my CFA buddies, working out […]

CrossFit Asheville WODS \• May 11, 2010

Two Days of WODs: Deadlift, Push Jerk, Helen, Etc.

Lots of fun these past two mornings, but super taxing! On Monday: Deadlifts and Helen. On Tuesday: Push Jerks and 5 rounds of 12 shoulder press 12 toes to bar. Post-WOD on Tuesday: I’m spent. New Program Training Cycle: Week 1/6 (Work Week) No Alcohol Month 5/5 Diet: Hi-Fat Zone balanced Clean / Whole Foods […]

CrossFit Asheville WODS \• April 28, 2010

Ring Dips and Assorted Tortures

A strenuous WOD, followed by a day of binge eating.

hi mom!