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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Conditioning \• November 19, 2011

sick days

Wasn’t going to work out on Saturday. Because I was feeling like death. Pretty sick, really. No sleep the night before, at all. Abused in body mind and spirit. But there I was at open gym. Alone. All alone. And although it had been a freezing morning, by about 10:00 am it was warming up, […]

Strength Day \• September 19, 2011

more more

Week VI, Workout A Somehow I’ve been kicking it, day after day. Today, I did a warm up on the rower, 1000 meters, 4:48, a 12 second improvement, or so, over last effort. No pain. Then a bunch of single unders with the jump rope. Maybe 400. A good warm up. Shoulder mobility. Then 3 […]

Conditioning \• September 17, 2011

saturday long and leisurely

Week V, Workout D Warm-Up: Rowing on C2, with BOTH hands: 1000 meters, about 5 min; Jumprope, various styles of single unders, about 600 x (roughly 6 minutes). Mobility and Rehab Hip, Hams, Quads. 3 x 12 x 3 lb FatGripz DBs, each of the following: pronated and supinated wrist curls, hammer curls, bicep curls, […]

Conditioning \• September 3, 2011

saturday conditioning

Week III, Workout D I showed up mid morning at ASC on Saturday to check out the scene (so many people for our little gym!) and to get in some conditioning if possible. At some point, it became possible. I warmed up with jump rope and then did 5 rounds: 200 meter run 10 single […]

Strength Day \• August 19, 2011

friday fitzing

Week I, Workout E Friday I slept in til 5:30 and barely beat Mike P. to the gym. I was riding the airdyne when he rolled in (1 min); did my 150 single unders with the jumprope; did some light mobility work. Also did 3 x 10 x 50 lbs DB “goblet” squats (too much […]

Strength Day \• December 22, 2010

shoulders snatch etc.

Boy I am on vacation. Am I ever. I feel like whining and complaining about my inability to keep a clean diet or to keep with my normal eating and drinking and sleeping and workout habits and patterns. But I wont. See the post before last for some indication as to why. Anyway, I have […]

Strength Day \• October 12, 2010

New Squat PR

At the 5:30 am CFA session this morning: new Back Squat 5 RM PR, 5×180 (10 x 45 / 5 x 100 / 3 x 135 / 1 x 175 / 5 x 180). Volume: 2,430.  Warm-Up Brief warm-up, including mobility and dislocates, plus K2Es (10), pull-ups (blue band, set of 10), push-ups (12), front […]

CrossFit Asheville WODS \• August 13, 2010

my lucky day

Friday the 13th was my lucky day as I found myself up at 5:25 am, sleep deprived of course (not that I didn’t give myself every advantage, i.e. no alcohol, limited caffeine, 8+ hours in bed), and back at CrossFit Asheville! The WOD today was “Freaky Friday” with push-press as the strength work and a […]

CrossFit Asheville WODS \• April 30, 2010

45 Thrusters and an American Idol

Awesome WOD, tough stuff. 45 Thrusters and then a 7 round for time Metcon of Power Snatches and Jumprope revolutions.

CrossFit Asheville WODS \• November 13, 2009


I barely squeeze out a new five rep PR in Back Squat, and miss a new three rep PR by a mile, then a fast jumprope / burpee 10 minutes AMRAP. Finally a 1.3 mile warm-down barefoot run at the YMCA.

hi mom!