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 \• July 18, 2012

how to brutalize yourself

Wednesday I technically did a double, if weightlifting at lunchtime followed by an full surfing session in the late afternoon counts as a double. Leaving me with a brutal, full body fatigue by days end. Weightlifting Warm-Up: 5 rounds x 5 burpees @ 90 sec Chin-Ups and Dips: Chin-Ups 3 x max reps @ 90 […]

Workouts \• July 2, 2012

the ocean’s roar

Four Week Cycle: Surf Safari 2012. Week I, Monday Workout. Warm-Up: Beach work while on a walk with the kids (high knees, broad jumps, shoulder mobility, karaoke, bear crawls, etc.) Burpees 5 x 5 15 minutes or so rest, then… 3 double interval rounds: Chin-Ups 3 x max reps @ 90 sec (4, 2, 2) […]

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 18, 2012

week four monday

Warm-Up: Burpees: 5 sets of 10, alternating with 4 x 100 meter run, continuous Shoulder Rehab: side raises 3 x 12 x 8 lbs Press: 3 x 9 x 35 lbs DBs Squat 5 x 45 / 5 x 145 / 3 x 195 / 1 x 215 / 1 x 230 / 1 x […]

Workouts \• June 15, 2012

power friday

Friday damn lack of sleep and late night gorging… two things threw me off my game. I did my best despite being a damn fool. Warm-Up: some light floor work, and shoulder mobility. How I conducted the workout: I supersetted everything. I put a timer on 5 rounds of 10 minutes and did my burpees, […]

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 11, 2012

third week begins

Third week of my current 4 week cycle started this morning at the gym. I need to sleep more! It’s becoming a glaringly obvious flaw in my training program. Warm-Up: 4 x suicides @ 20 and 40 meters (120 meters), with 2 x hi knees x 20, 2 x jumping jacks x 20 Shoulder Rehab: […]

Workouts \• June 8, 2012


Oof, my aching brain. Friday morning after a night of evil late night TV and diet-breaking snacking. Not enough sleep. I should have taken better care of myself. I felt like an invalid this morning. Like I could barely move. Like I was suspended in aspic. Like I had my head stuck in a bucket. […]

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 \• June 4, 2012

lump of burning fudge

Monday morning. Ugh. You came too too fracking early this week. I felt like a lump of something brown and fairly squishy this morning. Warm-Up: 4 rounds of suicide run 5, 10, 15, 20 meters (100 meter total), 20 high knees, 20 jumping jacks, continuous. Shoulder Rehab: Y/T/I, 3 x 10 x each exercise x […]

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