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 \• July 8, 2011

friday squats and Grace 1000

Another great workout in our driveway (aka “Arch Cape Strength and Conditioning”) here this afternoon. Warm up 800 meter run Shoulder mobility 50 jumping Jacks 20 double unders (sucked so bad) Hip and leg mobility 10 x 45 x each back squat, front squat, overhead squat 10 push ups 10 sit ups Strength Squat (LBBS) […]

Strength Day \• June 3, 2011

friday clean and jerks at ASC

Friday along with Brian Cohen I helped move a lot of heavy weights, bars, mats, and equipment over to the new Asheville Strength and Conditioning site. After setting up a makeshift lifting platform we then did a really quick, down and dirty session of clean and jerks. Clean and Jerk: 1 x 95 / 1 […]

Strength Day \• May 30, 2011

weak monday front squats and clean and jerk

Monday AM I hit the 6:00 am Open Gym time at CFA, an option for memorial day. I did Front Squats and worked on my clean and jerk. Nothing special. Not a lot of volume. Not a lot accomplished. It didn’t feel like a very good day. I was slow. I was still sore as […]

CrossFit Asheville WODS \• April 8, 2011

friday second shot at WOD three

Plain and simple, Friday am was dedicated to accomplishing WOD three. I did six total reps at 165 on Wednesday, but only 4+1 of those in the WOD itself. A part of me dreamed of getting ten reps. But knew that wouldn’t happen. Seven reps seemed feasible. If only! I warmed up by focusing on […]

CrossFit Asheville WODS \• April 6, 2011

wednesday front squat and first crack at wod three

Wednesday morning, going in to CFA at 6:00 am, I was already feeling nervous about open sectionals WOD #3, which had been announced the night before: 5 minutes max reps clean and jerk at 165 lbs. 165 lbs, that’s 100% of my 1 rep max! I knew I could do at least some reps but […]

CrossFit Asheville WODS \• April 5, 2011

monday hpc’s, neck press, plus running with c & j’s

Monday morning, after a night of not too bad sleep, such as it was, I made it to the 6:00 am class at CFA, rested, fasted, caffeinated… and I thought the plan for the WOD looked good. It turned out to be good, leaving me sore, tired, hungry, and satisfied all day. Hang Power Cleans […]

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 4, 2011

split jerk followed by clean and jerk emom

6:00 am CFA. By Thursday AM I was starting to feel that this week has been kind of lame. More realistically, I note that this was the third workout of the week, so nothing to complain of. I am still without a current, “enforceable,” concrete training or diet plan. I already know that goals I […]

CrossFit Asheville WODS \• January 17, 2011

double jerk

Monday at six am, with WAY too little sleep for my own good, I made it to CFA for the WOD, entitled “double jerk”. Strength: Muscle-Ups 3 x max reps in 1 minute. Naturally I used a band for assistance. Blue band. Result: 10, 8, 6 (24 total). WOD: “double jerk”. Apparently we did this […]

CrossFit Asheville WODS \• September 6, 2010

Labor Day Follies (Tabata C & J / Obstacle Course)

Labor day, a work day for me. I hit the 6:00 am workout at CFA. I am a bit sick, and had not quite enough sleep. So, I’m on thin ice, healthwise. But what the hell. I made it through and sleep approaches soon. Warm-Up A run, some crawling around, stretching and mobility work. Push-ups […]

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