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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Strength Day \• October 12, 2011

return to deadlifts!

Week IX, Workout B Wednesday morning I was up and raring to go; got there early, got an early start, and had a decent workout. My first post-surgery heavy pulling day! I finally did some two handed deadlifts. They felt great and I have begun my new linear progression. Warm-Up: 500 meter row, 1:50.1, s/m […]

Strength Day \• September 28, 2011

wednesday squats and an update on my shoulder pain

Week VII, Workout B. Feeling much more rested on Wednesday I got up super early (4:30 am) and made it to the gym by about 5:20; got most of my workout in before Mike and Lauren arrived. Warm Up: Row 500m, Res: 7, s/m: 16-18, Time: 2:10; Jump-Rope about 200 single unders; Hip/Leg Mobility. Squats […]

Conditioning \• September 23, 2011

squat progress

Friday I showed up early and got in a decent workout. I’m having a bit of a hard time pacing myself effectively through my available training window; I am often supervising (or at least consulting about) the training of two other trainees during my period. Be that as it may, I’ve been making progress with […]

Strength Day \• June 15, 2011

another ohs pr

Wednesday AM at ASC I met up with Brian at 6:15. A quick warm up row (500 meters, 1:47, reverse splits from 2:03 to 1:33) followed by minimal mobility work, and we set out to do some Overhead Squats. Overhead Squats: 10 x 45 / 5 x 75 / 3 x 100 / 3 x […]

Strength Day \• June 9, 2011

wednesday OHS pr

Afternoon Training at ASC: Warm Up: 500 meter row (1:41). Besides that it was a freaking super hot day. Mobility. Light db shoulder press reps (2 x 10 x 20 lb dbs) Deadlift: 10 x 45 / 5 x 135 / 3 x 5 x 205. Volume: 3,075. Back Squat: 10 x 45 / 3 […]

CrossFit Asheville WODS \• October 25, 2010

Front Squat 4 x 80% Max Reps and 500 meter Row

Strength: Front Squat Front Squat 4 x 80% max reps in 30s @ 180s intervals. I used 125 lbs. Result: 12, 11, 9, 9. 41 reps. Total volume = 5,125. In comparison with last 80% max reps session (Sep. 16), with volume of 4,945, this represents a slight improvement. But not a great one. My […]

CrossFit Asheville WODS \• October 8, 2010

Bear Complex (in Rehab)

Work out this morning: 5 rounds of 7 reps of “the bear complex” (Power Clean, Front Squat, Push Press, Back Squat, Push Press), with 500 meter rowing “buy out” at the end. Not for time. I went light and very fast on the reps, but took plenty of rest (2-3 minutes) between rounds (rehabbing my […]

Rest Days \• May 27, 2009

Two by Five (Active Rest)

I checked the CrossFit Asheville WOD yesterday before bed.  I liked to see it posted in advance, but I was worried about the workout: “Lynne-Like,” five rounds of max reps of ring dips followed immediately by pull ups, with 3-5 minutes of rest between rounds.  I was already feeling shredded and tattered in my lats, […]

Workouts \• May 19, 2009

Bench and Row. PUC Skipped Day.

My trip to London has been great. I bought a one week membership at a little gym right on Belsize Park Gardens, about 2 blocks from Gadi and Mimi’s place. They have Concept II rowers and some crappy olympic weights, so I decided to do the WOD from the mainsite that was posted for Monday: […]

hi mom!