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 \• May 12, 2009

PUC Day 10. 15k Bike Ride.

School responsibilities (a curriculum workshop from 9:00 to 2:00) will keep me away from CrossFit Asheville today. It’s too bad, since they will be doing strength work and a super fun 12 minute AMRAP. I got about 6.5 hours of sleep, interrupted at 2:00-3:00 am by Lena. As of 8:00 am I am off to […]

CrossFit Asheville WODS \• May 9, 2009

Graduation. PUC Day 8.

The fact that I had to attend Mars Hill College’s 2009 graduation ceremonies (occupational hazard) prevented me from joining CrossFit Asheville in doing “Grace” today. Grace is a brutal full-body benchmark workout (30 reps of Clean and Jerk, for time; Rx’d at 135#; I probably would have attempted 115# or 95#, unless coached lower). That […]

CrossFit Asheville WODS \• May 8, 2009

Push Jerk. Mile Run. PUC Day 7.

Decent sleep last night, but only about 5 hours, and it was interrupted.  Better than the night before!  One block breakfast & coffee, then Warm Up Football-style agility drills, followed by 1 round of Push-ups, Sit-ups, Pull-ups, Squats, 12 reps each, then shoulder openers, hip mobility stretches. Then WOD: Push Jerk and One Mile Run […]

CrossFit Asheville WODS \• May 6, 2009

In Honor of SSG Hansen; PUC Day 6

Decent sleep, but too little of it, and interrupted (at 12:30 am) by a piss and a little tossing and turning. Then a 5:00 am wakeup. 1 block breakfast (quadruple fat). Coffee. CrossFit Asheville WOD: In Honor of SSG Hansen Our workout today was a scaled and modified version of the “Hansen” Hero WOD which […]

Workouts \• May 5, 2009

5k, PUC Day 5

Two low calorie days in a row. Decent sleep last night (over 7 hours). 3 block breakfast. Health in general is good. 5k Run, “The Dog Slide.” Today my own WOD is: 5k for time. My route is “The Dog Slide”, which is a run I like to do in North Asheville. Prior to the […]

CrossFit Asheville WODS \• May 4, 2009

Front Squat, PUC Day 4

Decent sleep but not enough; low calorie day yesterday. One block breakfast (egg and grapefruit) before workout. Front Squats 6:00 am. CrossFit Asheville WOD: find five rep max for front squat. My workout: 10 x 20 kg bar 5 x 40 kg 5 x 50kg 5 x 54.535 kg (20 kg bar + 30 kg […]

Rest Days \• May 3, 2009

Rest Day; Pull-Up Challenge (PUC) Day 3

Rest Day In my training schedule, today is a “rest day.” It happens also to be a “rest day” on the main CrossFit site, but our rest days only line up once in a while. Yesterday on the main site it was a new “hero” workout named for Daniel Hansen. There is a chance that […]

Workouts \• May 2, 2009

Pull-Up Challenge

Status Quo with Pull-Ups Here’s the deal with my pull-ups. I am 6’2″ / 189 lbs / 40 y.o., and was never any good at pull-ups. Pull-ups are my weakest CrossFit related exercise. Pull-ups were were the weakest link in my “Tabata Something Else” yesterday. At the gym these days I use a rubber-band to […]

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