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 \• November 16, 2011

hump day follies

Wed. Nov. 16th, 2011 Warm-Up: AirDyne Mobility: Hips, Hams, Quads, Calves, Ankles, Shoulders, Forearms, Wrists Deadlifts (w/ fat grip bar): 5 x 70 / 5 x 110 / 3 x 140 / 2 x 160 / 1 x 180 / 3 x 200, F on 4 / 8 x 2 x 160 lbs. This was […]

Workouts \• November 11, 2011

creeping back up

Went to ASC early this morning, about 5:10 am, and got my squat on! After a brief hiatus, and a little reset, now the weight is starting to creep back up. Sleep is a problem lately, because the kids are sick. Heck, I am sick. As of today it’s been three weeks of coughing, hacking, […]

Conditioning \• November 9, 2011

the second goal

In recent months, it’s always the same. Wednesdays are my deadlifting days. And now, having just yesterday settled some issues with help from Andrew G — who convinced me that I really have only two goals: first squat 300 and second deadlift 400 — it seems that Wednesday deadlift days are a fundamental part of […]

Strength Day \• November 7, 2011

new cycle

Week I, Workout A Warm-Up: 1000 m row, mellow pace. Mobility: Hip, Ham, Quad, Calf, Ankle, Shoulder, Forearm, Wrist Squat: 2 x 5 x 45 / 5 x 115 / 3 x 155 / 3 x 5 x 185. Wrist/Forearm Rehab: pronated and supinated wrist curls, 5 x 5 x 10 lbs DBs. Upper Body […]

Workouts \• November 4, 2011

back at ASC

Friday morning I made it to ASC just at 6:00 am. No plans to squat. Still feeling like crap. The antibiotics are helping but not so much that, as I discovered quickly, a little effort causes me to break out in an unpleasant cold sweat (in my imagination, this has a grey green color and […]

Strength Day \• October 28, 2011

awesome friday

Week XI, Workout C Friday morning, dark and early at Asheville Strength and Conditioning. The temperatures are falling now, with the leaves, and the world seems more hushed and uncertain. Especially at 5:00 am. I enjoy this time of year with all my senses. But I have a terrible cold — bronchitis symptoms and laryngitis! […]

Workouts \• October 26, 2011

fat wednesday

Workout Wednesday Oct 26th 2011 Week XI, Workout B Warm-Up: 1000 meters easy on rower; 20-22 s/m, resistance 3. Mobility: Hip/Ham/Quad/Calf/Ankle/Shoulder/Forearm/Wrist Deadlift w/ Fat Bar: 3 x 40 lbs / 3 x 80 / 3 x 100 / 3 x 120 / 5 x 140. Wrist/Forearm Rehab (worked in as needed with above and below): […]

Strength Day \• October 24, 2011

monday pushing the envelope

Week XI, Workout A Warm-Up: 1000m row, easy pace, 22 s/m, res 3. About 4:23. I forgot to note exact time. Quad/Ham/Hip/Calf Mobility Shoulder Mobility Wrist and Forearm Mobility Wrist/Forearm Rehab: (a) 5 x 15 x 8 lbs, pronated wrist curls & supinated wrist curls; (b) 3 x 8 x 15 lbs FatGripz DBs: ; […]

Strength Day \• October 19, 2011

wednesdays are my deadlifting day

Week X, Workout B. After spending weeks without deadlifting because of my damn broken arm, it feels great to be doing them again. I love deadlifts. And I love Wednesdays, because it has become my day for deads. Warm-Up: 5 min on Airdyne cycle, 4 min easy / 1 min hard; power skip, 2 rounds […]

Strength Day \• October 17, 2011

monday on and on

Week X, Workout A I’ve been plodding along, making progress in the gym. Today, ho hum, another linear progression induced PR. So boring… NOT. Warm-Up: about 1 minute jumping rope. Shoulder mobility and hip, ankle, ham, quad, calf mobility. Squats: 2 x 5 x 45 / 5 x 135 / 3 x 185 / 2 […]

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