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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Strength Day \• June 17, 2011

three pr lunch friday

Mid day training session at ASC yielded awesome results, namely, a bunch of PRs!

CrossFit Asheville WODS \• June 13, 2011

monday morning conditioning

Made it to the (sparsely attended!) six am class at CFA this morning. Here’s what I did. Hang Power Snatch: 3 x 75 / 3 x 85 / 3 x 95 / 2 x 105 / 2 x 110. Not too pleased with the 105 or 110 reps. Needed more speed and power; felt a […]

Strength Day \• June 10, 2011

friday fun at ASC

Friday afternoon workout, at ASC, with Brian Cohen: Warm Up 500 meter row 1:55 Double unders practice; best set was 7 DUs. 200 meter run Shoulder mobility and dumbbell calisthenics Leg stretches Some heavy bag Strength Front squat: 10 x 45 / 5 x 115 / 3 x 145 / 1 x 160 / 5 […]

CrossFit Asheville WODS \• June 6, 2011

monday conditioning and lifting

A full Monday. I was stoked to see this morning’s workout at CrossFit Asheville. Back to a more simple and direct program? Maybe so. In the meantime, I’ll take today. CFA WOD: Hang Cleans, Double Unders, and 8 min AMRAP of burpees and running Hang Cleans: 5 x 45 / 5 x 75 / 5 […]

Strength Day \• June 1, 2011

the hump day hump

Blistering hot day (90+ degrees), open gym session, mid-day at CFA, working on Overhead Squat and Snatch, ended up with new PRs in OHS and Snatch Balance. My day was full to the brim with work, with parenting, with shopping, with obtaining materials for the new Asheville Strength and Conditioning space, and of course, with […]

CrossFit Asheville WODS \• May 27, 2011

fantastic active friday

6:00 am workout at CrossFit Asheville. More than three hours of hardcore lumberjacking. Then squats, with a new 1 RM PR (235) at Brian’s house. What a day!

Active Rest \• May 20, 2011

mon wed thu fri this week

Monday hit CFA 6:00 am warm up included shoulder work then did the WOD. Best OHS # was 12 x 95. Will look up the rest. Afternoon included multiple rounds of jump rope and wood chopping and splitting with axe, 10 lb sledge and 5 lb wedge. Also: pull ups dead hang weighted 1 x […]

Active Rest \• May 10, 2011

tuesday active rest

AM early: mobility work! on shoulder and forearms; shadow karate/boxing punches. Afternoon: 10 minutes of playing around with jumprope; pushups (10); weighted +5 pull ups (2); weighted +5 ring dip (1). Later: Watched two mobility WOD videos. Evening: hamstring stretches; foam rolling; wooden ball rolling on shoulder and arms; ring dips (2); squat mobility. Purpose […]

CrossFit Asheville WODS \• April 29, 2011

return to the fitness challenge

Friday morning I set a new personal record for the Overhead Squat and then established some new numbers for the Carolina Fitness Challenge final WOD, which I first did back on Dec. 11th., 2010, at the CFC. Overhead Squat: 12 x 45 in warm up / 5 x 45 / 2 x 95 / 2 […]

CrossFit Asheville WODS \• March 18, 2011

Friday CrossFit sectionals WOD #1 aka I’m screwed

I was happy to make it to the 6:00 am workout on Friday at CFA, but immediately felt intimidated by the WOD: we’d be doing the 2011 CrossFit Games Sectionals WOD #1, a 10 minute AMRAP of 30 double-unders and 15 Power Snatches at 75 lbs. I’m not even going to get into the anti-Aromas […]

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