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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Workouts \• August 6, 2012

a little Bulgarian in you

Four-Week Cycle I/IV, Week I/IV, Day I/III (Mon) First full day of working with Zach as my strength program coach. Very excited about it! Monday of Week I (Aug 6) Warm-Up: 5 minutes on AirDyne cycle; 2 minutes on rower, mobility work. Zach Strength Program: Max Squat (HBBS) 5 x 45# / 5 x 165# […]

Workouts \• July 23, 2012

monday afternoon

I don’t like late afternoon workouts but this one was ok. I did not do my chin-ups and ring dips … second skipped workout for those. Surfing is my excuse. After initially planning on doing them after all the rest, they fell to the side, and I squeezed into my wetsuit and went to play […]

Workouts \• July 20, 2012

just a little something on a friday

Friday of Week III (July 20). I did what I could today, out in the grey drizzle, late on a Friday afternoon. I skipped Chin-Ups and Dips, mainly because I was so in dread of them, the thought of them made my forearms ache and my mind go dark. I figured, one session subtracted from […]

Workouts \• July 18, 2012

how to brutalize yourself

Wednesday I technically did a double, if weightlifting at lunchtime followed by an full surfing session in the late afternoon counts as a double. Leaving me with a brutal, full body fatigue by days end. Weightlifting Warm-Up: 5 rounds x 5 burpees @ 90 sec Chin-Ups and Dips: Chin-Ups 3 x max reps @ 90 […]

Workouts \• July 13, 2012


Friday combined sand work and weightlifting. By the end of the day my entire body was shaking, shredded, exhausted. My “warm-up” properly speaking was about two hours of moving wheelbarrows full of sand up the berm, and digging a deep sandy hole and building a huge sand pile with the kids down on the beach. […]

Workouts \• July 9, 2012

monday fun

I was fatigued and tired and completely demotivated as I began the workout today, this monday, first workout of week II. Surprisingly, it went entirely according to plan. I have no complaints about what I did or accomplished. It was fun and, I suppose, actually points towards my getting stronger. I got my burpees in, […]

Outdoor Recreation \• July 6, 2012

heavy day three

Wow the third day of week I of Summer Surf Safari 2012 was super active and heavy. I was dragging by the end, and ravenous. It was Friday, and Johnny C arrived. I extended by eating and drinking window by 2.5 hours to 10:30 and had a bunch of carby crap and EtOH at the […]

Workouts \• July 2, 2012

the ocean’s roar

Four Week Cycle: Surf Safari 2012. Week I, Monday Workout. Warm-Up: Beach work while on a walk with the kids (high knees, broad jumps, shoulder mobility, karaoke, bear crawls, etc.) Burpees 5 x 5 15 minutes or so rest, then… 3 double interval rounds: Chin-Ups 3 x max reps @ 90 sec (4, 2, 2) […]

Workouts \• June 20, 2012

wednesday woes

Workout less focused and intense than I’d like, because I was trying to teach Melody and Caroline the power clean while doing this. But I managed. Warm-Up: 4 x 200 meter run / 20 jumping jacks / 20 high knees Shoulder Rehab: y/t/i 3 x 12 x each exercise x 8 lbs Shoulder Press: 3 […]

Workouts \• June 18, 2012

week four monday

Warm-Up: Burpees: 5 sets of 10, alternating with 4 x 100 meter run, continuous Shoulder Rehab: side raises 3 x 12 x 8 lbs Press: 3 x 9 x 35 lbs DBs Squat 5 x 45 / 5 x 145 / 3 x 195 / 1 x 215 / 1 x 230 / 1 x […]

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