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 \• June 19, 2011

monday at CFA

Monday AM at 6:00 I dragged myself to the old standby workout session at CrossFit Asheville, a workout combining push-press, box jumps, kettlebell swings, and finishing with a high-rep barbell metcon including hang power cleans, front squats, and push presses again. Push-Press: 4 x 45 / 4 x 75 / 4 x 95 / 4 […]

Strength Day \• June 17, 2011

three pr lunch friday

Mid day training session at ASC yielded awesome results, namely, a bunch of PRs!

Strength Day \• June 10, 2011

friday fun at ASC

Friday afternoon workout, at ASC, with Brian Cohen: Warm Up 500 meter row 1:55 Double unders practice; best set was 7 DUs. 200 meter run Shoulder mobility and dumbbell calisthenics Leg stretches Some heavy bag Strength Front squat: 10 x 45 / 5 x 115 / 3 x 145 / 1 x 160 / 5 […]

CrossFit Asheville WODS \• May 23, 2011

monday: hang power cleans and much more

Monday, what a full day. AM at CFA At 6:00 am I went to the CFA workout. Which was as follows: A. Hang power snatch 8 sets of 2-4 reps w/2 minutes rest b/w sets for emphasis on mobility B. Complete 4 rounds of B1/B2: B1. Barbell Reverse lunge @ 20×1; 6-8/leg No rest b/w […]

CrossFit Asheville WODS \• April 29, 2011

return to the fitness challenge

Friday morning I set a new personal record for the Overhead Squat and then established some new numbers for the Carolina Fitness Challenge final WOD, which I first did back on Dec. 11th., 2010, at the CFC. Overhead Squat: 12 x 45 in warm up / 5 x 45 / 2 x 95 / 2 […]

CrossFit Asheville WODS \• April 1, 2011

friday open sectionals WOD #2 and back squat

What a horrible week. My sleep was all screwed up. I was working long stressful days and getting up super early to grade. From Tuesday to Wednesday: 3 hours. Wednesday to Thursday: 3 hours. I was in a foggy, dream like state all day Wednesday and Thursday, and feeling depressed to boot. Not sleeping is […]

CrossFit Asheville WODS \• March 11, 2011

unraveling and beyond

Friday morning at 6:00 am I showed up to CFA, and was greeted by the sight of a wonderfully brutal workout on the whiteboard. Brief warm up: including blue band dead hang pull ups (11); ring dips (1, 3, 3, 2); front squats (45# x 10); and toes to bar (5). Power Snatch and Box […]

CrossFit Asheville WODS \• March 9, 2011

wednesday morning workout

Wednesday AM I made it to the 6:00 am class at CFA. It was a fun class, consisting of warm up, heavy clean pulls, and a 24 minute lower intensity circuit, too complex to describe here (see the link above). The circuit included: rowing, jumprope, wall balls, slam balls, sledgehammers, walking lunges, inverse burpees, and […]

CrossFit Asheville WODS \• February 23, 2011


At 6:00 am on Wednesday I showed up for the WOD at CFA (“Camel Clutch”). This was after 3 days of rest. Sunday was a normal rest day. Monday was a planned extra rest day, which I took in preparation for doing an OPT assessment on Tuesday with Shanna. But Tuesday became an unplanned rest […]

CrossFit Asheville WODS \• February 11, 2011

Friday AM Split Squats and Carolina Fitness Flashback

Friday 6:00 am I made it in to CFA for the WOD (thank God… having some trouble with my training schedule at present) for a third session of the week. I wasn’t fully with-it (sleep, etc., the whole shebang) and yet I was present. I did OK. Skill: Split Squat Using a 20″ box, I […]

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