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 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 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 2, 2012

my first day of spring

Last post I talked about my new 8 week training cycle. Today was day one. Sleep/Diet/Recovery Came into the day on target in terms of sleep and diet. A little bit heavy (198) after two days of higher carb refeeding, and a return to alcohol on Saturday. Training/Exercise Warm-Up: Airdyne for 5 min, then 2 […]

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 12, 2012

simple dimple

Monday AM first day of “Spring Break,” but I still showed up early to lift. Warm up Airdyne floor wrk mobility SSB Squat 5 x 70 / 5 x 150 / 3 x 180 / 1 x 200 / 3 x 5 x 205. This was +20 lbs over last week. Felt solid. Probably do […]

Workouts \• March 5, 2012

my new best friend

My new best friend is the Safety Squat Bar (SSB). Monday morning, I was moving slow but it’s all right. Warm-Up: 5 minutes on AirDyne, floor work, shoulder, hip, quad, ankle, etc., mobility work. Wrist-Curls, pronated and supinated 3 x 25 x 8 lbs DBs. These things help my wrists feel good. Shoulder rehab: press […]

Conditioning \• February 27, 2012

monday blue

Week eight got off to a difficult start on Monday. Continuing shoulder pain on the right side severely limited the effort I could put into my squat, and prevented anything heavy in the upper body “push” category of lifting. Also it was a bad night Sun-Mon, with kids sick, kids up, kids in the bed; […]

Conditioning \• February 20, 2012

monday full of rage

Shoulder pain is not going to keep me out of the game. I was in on Monday morning early of course. Did the usual. Setting PRs and slowing down old man death. Warm-Up. Yes. Mobility too. Squat: 5 x 45 / 5 x 160 / 3 x 215 / 1 x 255 / 5 x […]

Outdoor Recreation \• February 13, 2012

monday after monday

Got up early arrived early did a bunch of stuff that on paper doesn’t read like much. Warmed up for a few minutes on the airdyne, did just a bit of additional stretching, and then proceeded to try to go heavy. Didn’t go entirely as planned. Most of these sets were done interspersed with one […]

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