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 \• November 16, 2012

End of Cycle III Workouts (Oct. 29 to Nov. 16)

I still use this blog, just to track my workouts. But seriously, it’s a pain these days just to find the time to record my workouts here. That’s how busy I am. I’ve been keeping a workout log for years now. I’m over the thrill of it. I do this because consistency pays off and […]

Workouts \• September 29, 2012

cycle II week 3 (Sep 24 to 28)

Cycle II (Sep 9th–Oct 6th), Week III (Sep 23rd to 29th), Workouts I, II, III. Monday, 9/24 (Workout I) Front Squat 5 x 45 / 1 x 140, 170, 180, 190, 200, 210, 220 (PR) / f x 225 Press 10 x 45 / 1 x 75, 95, 105, 115, 125, 133.5 / f x […]

Workouts \• September 22, 2012

second week of cycle II

Cycle II (Sep 9th–Oct 6th), Week II (Sep 16th to 22nd), Workouts I, II, III. Mon 9/17 Squat 2 x 5 x 45 / 1 x 135, 185, 215, 230, 245 / f x 260 Press 10 x 45 / 1 x 95, 110, 122.5, 132.5 / f x 140 / Push Press & neg […]

Workouts \• September 15, 2012

new four (ok, five) week cycle: week I

Cycle II (Sep 9th–Oct 6th), Week I (Sep 9th to 15th), Workouts I, II, III. Mon 9/10 Squat 2 x 5 x 45 / 3 x 135 / 2 x 185 / 1 x 205, 225, 240, 250 / f x 260 / 2 x 2 x 215 Press 5 x 45 / 3 x […]

Workouts \• June 25, 2012

monday of play week

All about power cleaning this morning. I just felt like playing. I also was coaching Caroline and Melody, so I just fiddled around and took my time. Warm-Up: some jumprope. Power Cleans: 5 x 1 x 50 kg 5 x 1 x 60 kg 15 x 1 x 70 kg Power Clean and Front Squat […]

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. […]

Strength Day \• January 13, 2012

fasted training

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, […]

Health Reports \• July 28, 2011

from PR to ER

Wednesday, July 27th started out great and ended in the crapper. Worked out, got a PR. Afternoon turned beautiful. Dug a sandcastle with my kids in the sun. It was an afternoon low tide and I went pipoboarding. Everything was awesome until I fell and broke my left radius (forearm). Workout 400 meter run (50 […]

Conditioning \• July 14, 2011

lifting thursday and pipoboarding

Most of today was wet and drizzling. This workout was done in my driveway and on E. Shingle Mill Ln in Arch Cape. Wearing jungle combat boots even for the runs. Barefoot for the pipo boarding of course. Warm-Up 800 meter run Mobility (shoulders and hips) Deadlift: 10 x 45 / 5 x 135 / […]

Strength Day \• July 4, 2011

independence day

Beautiful day. Got a workout in in the driveway during the afternoon. my beach weightlifting shoes are my jungle boots, and my platform is a dirt, sand and gravel drivewaythese wooden squat racks are unstable and crazy, and the iron plates and bar from play it again sports are merely functional, but this is beachfront […]

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