Training Board is about…

Weightlifting, nutrition, paleolithic and "Zone" dieting, weight loss, my workouts, and reflections and reviews of various related topics that interest me. But mostly, I just use this blog to track my workouts.

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 an assistant coach 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 specialize in helping older, detrained individuals reclaim their fitness and youthful athleticism.

Also, it should be said that I used to train with, and still love many of the folks down at CrossFit Asheville. A lot of the older portions of this blog deals with CrossFit and reflects my earlier fascination with CrossFit's "fitness as sport" model of training. I've learned a lot from CrossFit since I first discovered it, back in late 2008, even though my own training is now more focused on developing pure strength and capacity in the basic strength lifts.

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Strength Day \• February 1, 2012

minimal wednesday

Warm-Up 5 min on Airdyne, floor work, mobility. Deadlift: 5 x 135 / 3 x 225 / 1 x 275 / 3 x 3 x 300. Just some work sets. Trying to focus on back extension. Press: 10 x 45 / 5 x 75 / 3 x 95 / 3 x 5 x 105. Nice [...]

Strength Day \• January 27, 2012

all good all good

Friday AM, a good workout. I laid off the power cleans and KB swings, out of deference to the fact that my left forearm was weirdly pained and achy all week. I obviously overstressed it, but I’m not sure how. It wasn’t pained by what I did today, and by day’s end it’s feeling better, [...]

Strength Day \• January 25, 2012

feeling good feeling bad

So so. Wednesday AM my workout was decent. But in the aftermath I notice that I seem to have messed up my (formerly broken) arm. Warm-Up. Deadlift: 10 x 45 / 5 x 165 / 3 x 275 / 1 x 300 / 5 x 320 (PR). I will not celebrate this PR too much. [...]

Strength Day \• January 18, 2012

another week another deadlift PR

Early AM at ASC. Got off to a later start. A bit weird around my head but otherwise fine. Plenty of sleep. Had a pretty nice strict fast from 6:30 the previous evening. Weighed in at 204.5 this morning. Warm-Up: a bit of jump rope, floor work, rowing machine, mobility. Deadlift: 10 x 45 / [...]

Strength Day \• January 13, 2012

fasted training

Friday morning at the gym I was in a very fasted state, running at about 19 hours (10:30 am to 5:30 am) when I got to work. Of course I drank some BCAAs before I began. Strength Warm Up karaoke, Airdyne for 5, floor work, bear crawl, knee raises, ballistic legs, mountain clmbers, stretching hips, [...]

Strength Day \• January 11, 2012

even bigger wednesday

Early start at ASC. Warm-Up: a few minutes on the Airdyne, then various things like power skips, high knees, deadlift walks, karaoke, mountain climbers, leg swings, then static stretching. Deadlift: 10 x 45 / 5 x 155 / 3 x 245 / 1 x 300 / 5 x 310 (PR). During deadlift and press work: [...]

Strength Day \• January 4, 2012

deadlift PR fun

Back at ASC in the morning. Happy freaking new year! Fasted training on BCAAs and Jack3d, of course. That’s always the case… unless otherwise noted. A little jetlagged; not quite enough sleep. But good enough for an easy workout. Warm-Up: Jump rope, bear crawls, power skips, deadlift walk, mountain climbers. Some reps of: 15 lb [...]

Strength Day \• December 28, 2011

back in PR territory on the DL

Wednesday afternoon at the MAC, I did a very low volume workout. No wonder I’ve been getting fat! I’m down to one conditioning session per week. But it was a solid training session. I tied my previous PR in the Deadlift, which felt like quite an accomplishment to me, just about exactly 24 weeks post-broken [...]

Workouts \• December 21, 2011

there’s no creative name for just another workout

Wednesday afternoon my dad took me with him to the MAC again. I love this old club for no good reason. CrossFitters only pretend they are “eleeet” athletes. At this club they live “eleeet,” though not in an athletic sense. I think they imagine themselves the elite of Portland’s social life. The only elite level [...]

Workouts \• December 7, 2011

dead wed

I overcame a vicious night of caring for small sick JZ, to show up at 5:00 am for my regular workout. My left shoulder is killing me! Killing me. From Yoga on Monday. Damn yoga. Between that and my lack of sleep I had my excuse for skipping conditioning today. My 20 lbs per week [...]

hi mom!