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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Workouts \• March 7, 2012
Wed am early enough. Warm up Deadlift: 5 x 45 / 5 x 135 / 5 x 225 / 3 x 275 / 3 x 3 x 315. SSB Squat: 5 x 70 / 3 x 5 x 135 Shoulder Rehab, various, including Press 3 x 12 x 8 lbs DBs Wrist Curls: 3 x [...]
Workouts \• February 29, 2012
Decent sleep and good nutrition over the past two days, I was feeling better, and less shoulder pain, this morning. Warm-Up: 10 min. on AirDyne, Floor Work (lackluster), Mobility Work. Deadlift: 5 x 135 / 5 x 225 / 3 x 275 / 1 x 325 / 5 x 335 (PR). Nothing to say here. [...]
Strength Day \• February 22, 2012
Wednesday, early morning at ASC. Making slow, steady, even grinding progress. Warm-Up: 5 minutes on rower, floor work, mobility. Deadlift: 5 x 135 / 3 x 275 / 1 x 315 / 5 x 330 (PR). These felt awesome. Lying Triceps Extension / DB Pullover: 20 x 20 lbs / 15 x 40 lbs (two [...]
Strength Day \• February 15, 2012
Wednesday morning, pretty early, but feeling dead to the world this week. Plus: my right shoulder is KILLING ME. Mentally throwing me for a loop. Shoulder Pain is NOT COOL. Did not stop me from getting a PR in my deadlift or going heavy on the press today. Did stop me from just about everything [...]
Workouts \• February 8, 2012
Wow it was difficult to get going this morning. Warm up was walk around and mumble for a while, then 10 minutes on the Airdyne, floor work, mobility, a bit of jump rope. Deadlift: 5 x 175 / 3 x 295 / 1 x 320 / 5 x 325 (PR). Press: 10 x 45 / [...]
Strength Day \• February 1, 2012
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
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
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
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
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, [...]
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