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 \• March 9, 2013

Cycle 3 first week, March 4-8

Workout 2013.03.04 Monday 5/3/1 — 3.I.A (Press) Weigh-In: 210 WARM-UP (6:20 am) mobility 500 meter row (1:47) mobility PRESS (6:30) 7 x 45 lbs (<40%) 5 x 65 (~50%) 5 x 83 (65%) 5 x 96 (75%) 10 x 108 (85%) (not a PR) PM of 144. ASSISTANCE (6:45 am) Boring But Big Press 5 […]

Workouts \• December 29, 2012

here come the DOMS…

Well, you can’t stay sick forever, so I got back into my new 5/3/1 program this week, continuing my Cycle 1: on Monday I finished Phase I (Squat), and then started Phase II on Wednesday (Press) and Friday (Deadlift). No spectacular stuff to report, just workingman’s lifting. This is only the beginning. Monday’s high volume […]

Workouts \• December 15, 2012

Starting 5/3/1

Well, I plunged right into it on Monday of this week, Dec. 10th, right in the middle of finals. I probably should have waited a week, or even three weeks, before beginning a new program. This week was so crazy-wack because of final exams, sick kids, and, towards the end, a sick wife (Yael was […]

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 13, 2012

wham bam

Busy morning at ASC. Two new clients and three old ones. I was lucky to get in the training I did. I hit my small goal (burpees, presses, chin-ups and dips all completed) and I deadlifted more than last Wednesday, so, something must be right with the world. Warm-Up: 2 rounds of: 40m sprint, 10 […]

Workouts \• June 6, 2012

so there wednesday

Didn’t get the sleep or rest I needed Tuesday, for coming into Wednesday. Tuesday I did a probably 4 mile walk and then the kids were up all night, it seems, including from 3:00 am on, until I rose at 4:45. I was not grumpy, however. I hit my small goal (did my burpees, presses, […]

Workouts \• May 30, 2012

deads on weds

Warm up: 5 rounds at 3 min intervals, 7 burpees and 100 single unders Deltoid front raise 3 x 20 x alternating arms x 8 lb DBS Press 3 x 6 x 35 lbs KBS Deadlift 5 x 135 / 3 x 205 / 1 x 275 / 1 x 295 / 1 x 305 […]

Workouts \• April 23, 2012

another setback

They say God laughs at those who plan. Or something. Anyway I had plans and was admiring my own unfolding plans. I should have known a setback was coming, simply because I was so excited about the apparent progress I was making. I ignored a kind of nagging, nascent pain I had in my back […]

Conditioning \• April 20, 2012

friday morning blast

Warm-Up: a couple of minutes of jump rope, some floor work, shoulder mobility, then burpees 5 x 4 @ 60s intervals (= 20 burpees). Deadlift: 5 x 135 / 3 x 225 / 2 x 5 x 255. No video. Probably about the same as last week. SSB Squat: 5 x 70 / 3 x […]

Conditioning \• April 16, 2012

gimme more monday

A little more weight on the bar this week than the last. A little more volume too. Week three of my current eight week training cycle began today It went ok. Going ok is good. This is about doing work. Warm-Up: 5 minutes on the Airdyne. Floor work. Shoulder mobility. Burpees 5 x 4 @ […]

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