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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Outdoor Recreation \• December 5, 2010

Jingle Bell 5k

On Saturday morning, Dec. 4th, I ran the Jingle Bell 5k. Awesome! To save time here, I’ll just piggy back on the post I put up over at the CFA website. Follow the link to see links to team results, official results, etc. To make things simple, let me say this: awesome run, fun times […]

Outdoor Recreation \• November 27, 2010

Saturday afternoon brutal walk/sprint 5k

Plan HTFU in effect. I put myself through one of the most brutal walk/sprint workouts yet this afternoon. It’s a cold day, sunny, but windy and temperatures in the thirties. I followed my usual Montford Crawl 5k route, and used a 3/2 walk/sprint protocol, 90 seconds of walking/recovery then 60 seconds of sprinting. Result: 5k […]

Outdoor Recreation \• November 16, 2010

5k Walk/Sprint Work 60/30

Dragged myself out of bed for a 6:00 am session on the road. It was tough to motivate but worth it. Route: the same old “Montford Crawl 5k” I’ve been working on since the Half in September. Protocol: 60 seconds walking/recovery, 30 seconds sprint (this is a 2/3 walking 1/3 running protocol, aka a 33% […]

Outdoor Recreation \• November 6, 2010

Haywood Heroes 5k

As Jody said, I set all kinds of quantitative measures of progress today at the Haywood Heroes 5k: new PR time (22:26.2); 1st place in 40+ masters class; 5th place overall; first full-speed 5k in Vibram Five Fingers shoes; and first time I beat Jody Kuhne in a 5k. (Notice I said, “first time,” Jody; […]

Outdoor Recreation \• November 2, 2010

Deadlift (4 x max reps x 80% @ 180s) and 5k walk/sprint

Did (most of) the warm-up with the 5:30 am CFA class (squats, pull-ups and push-ups excluded). Then, warmed up the deadlift and did my 4 x max reps x 80% @ 180s intervals. Waited around, went back home, and then did a 5k distance sprint session with 120s walking / 60s sprinting (180s intervals). Badass […]

CrossFit Asheville WODS \• October 23, 2010

Saturday Beatdown (5k walk/sprint and Carolina Challenge MetCon)

Plan HTFU was in full effect this morning as I did two workouts between 6:30 and 8:30 am; first a 5k walk/sprint (on my usual “Montford Crawl” route) and then, at the 7:30 am CFA class, a few sets of heavy Thrusters followed by the Carolina Challenge WOD. It was a lot of work. As […]

Outdoor Recreation \• October 18, 2010

South Road 5k walk/sprint, Redux

On family holiday in RI, I don’t have a chance to follow a normal training program. But, I figured I could get in an additional sprinting session. So I followed up Saturday’s walk/sprint 5k with another round, but with a different interval protocol. I also did a few sets of push-ups and a proper warm […]

Outdoor Recreation \• October 16, 2010

South Road 5k Walk/Sprint

Saturday AM, in a fasted state (13 hours or so) I set off on a 5k out and back route from my mother in law’s house near the campus of the University of Rhode Island. I’ll post the route later. Run protocol: 6 min walk, 3 min all out sprint (9 min intervals). It was […]

Outdoor Recreation \• October 9, 2010

5k sprint work

Slept in past the Saturday WOD today but still did my endurance work: 5k distance, intervals of 90 second walking, 30 seconds sprinting, 16 rounds and 23 seconds of walking, total time 32:23. This is a large improvement over last week’s time and remarkably, put my efforts at just over 10 min miles in spite […]

CrossFit Asheville WODS \• October 2, 2010

5k sprint/walk and DNF Fragmented Helen

Doubled Up on Saturday morning, first, before 6:00 am I moved 5k in Montford, doing 60s sprints with 180s walking recovery; 10 rounds of Sprints and 9+ walks, total time 38:13. Then, to CFA 7:30 class for Pose Running drills and a partial “Fragmented Helen.” 5k “Montford Crawl” Sprint/Walk I started out the day super […]

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