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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CrossFit Asheville WODS \• November 29, 2010

Back Squat 5 RM and Power Snatch / Knees to Elbows 21-15-9

Something about this morning’s workout drained the hell out of me. There was no thought in my mind of being able to do any additional volume. In fact, I felt shaky and weak all day for some fracking reason. Warm-Up: the usual footwork type drills, then dislocates and mobility. Push-ups (20); pull-ups (10, blue band; […]

CrossFit Asheville WODS \• November 3, 2010

pretty heavy cleans, with swings, knees, elbows, and double unders

Cleans, went for a “heavy set of 2.” Squat Cleans. You know that’s what I mean. 5 x 45 / 2 x 95 / 2 x 115 / 2 x 135 / 2 x 145 / 2 x 155 (+5 lb and +1 rep PR). The WOD For the WOD, I had to sub max […]

CrossFit Asheville WODS \• October 22, 2010

Front Squat 5 x 3 and Ugly Bugly

I’m calling today’s WOD at CFA “Ugly Bugly” because that’s how it made me feel. Warm-Up The usual. Included pull-ups and push-ups. Strength: Front Squat 5 x 3 Having missed the WOD on Monday I missed a crucial step in our Front Squat progressions. So I did that today, since the programmed strength session was […]

CrossFit Asheville WODS \• January 23, 2010

Vitality (“Running Elbell”)

An exhausting and difficult WOD, involving Rowing on the Erg, KB swings, and K2Es. Skill work: skin the cats.

CrossFit Asheville WODS \• December 9, 2009

Shoulder Press and “Ellbell”

New PR in shoulder press 1 rep max (125 lbs) and a wicked good 5 rounds of 30 kettlebell swings and 15 knees to elbows, in 12:45.

CrossFit Asheville WODS \• October 2, 2009

Our Hansen

We practice the Snatch, and I hit 70 lbs. then we all return to “In Honor of SSG Hansen,” a CrossFit Asheville version of one of the main-site Hero WODs, previously done on May 5th, 2009, involving Burpees, Kettlebell Swings, and Sit-Ups. Our WOD is considerably less brutal than the original Hero WOD, but still quite challenging.

Cheat Days \• September 26, 2009

Six Moves, Ninety Reps, Eleven Minutes

The last WOD of a five week training cycle: L-Sits and a tricky met-con with six different olympic lifts. Next week I get to rest, thank God. Also, another Saturday night on the town leads to an extremely high calorie day, and a couple of different cheat items, and an excess of alcohol.

Cheat Days \• September 25, 2009


Too little sleep means a fuzzy head at the workout, resulting in, what, a kind of mushy seventeen minutes of sweat but no real measurable/comparable results. What kind of crap is that? And then, it’s Friday, so I get some drinks in me, and it becomes a cheat day. When I feel hungry after dinner, I eat more, and end up overshooting my calorie limits by almost 1200 calories.

CrossFit Asheville WODS \• September 23, 2009

Lost Dog, Found Dog

Troubles with dog and wife interfere with the WOD. How badly does stress impact working out? I don’t know. How badly stressed can you be?

CrossFit Asheville WODS \• September 22, 2009

Lordy Lordy (Robert is 40)

CrossFit Asheville member Robert turns 40 today. The WOD “celebrates” his joining our 40 and over club. Interrupted sleep (Orion, crying in the basement again, at 3:45, 4:30, and 5:10 am). Decent nutrition yesterday, but no breakfast this morning. I was late to the workout. Warm-Up Late, I rushed through. I’ll describe this week’s warm-up […]

hi mom!