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 \• January 17, 2011

double jerk

Monday at six am, with WAY too little sleep for my own good, I made it to CFA for the WOD, entitled “double jerk”. Strength: Muscle-Ups 3 x max reps in 1 minute. Naturally I used a band for assistance. Blue band. Result: 10, 8, 6 (24 total). WOD: “double jerk”. Apparently we did this […]

CrossFit Asheville WODS \• May 14, 2010

Disco Stud (KB Snatch Fever)

A light day at CrossFit Asheville this morning, with just a few reps of “muscle up progression” followed by a quick and dirty “Kettlebell Snatch Count Down,” a little workout I’m calling Disco Stud, in honor of the Homer Simpson in all of us, or at least, in me. New Program Training Cycle: Week 1/6 […]

Workouts \• March 17, 2010

Up Up

On about three hours of sleep, and no breakfast, with only coffee to fuel me, I showed up at the 5:00 am workout this morning to do my recovery and rehabilitation thing. Instead of Push-Press and a dynamic WOD of double-unders, deadlifts, and front squats, I did my measly calisthenics (push-ups 20; cross-chops 10xside w/ […]

CrossFit Asheville WODS \• February 17, 2010

Mini Dunk

A repeat of “slam dunk,” and in my weakened, post-surgical recovery phase, I still do something… and of that I’m proud.

Strength Day \• January 19, 2010

Deadlifts Muscle Ups Handstand Pushups

Deadlift work-sets at 250 lbs (5 x 5), plus red band assisted handstand push-ups (total of 16) and (mostly) blue-band assisted muscle-ups (total of 20). Didn’t get in all the sets I wanted but it was better than nothing.

CrossFit Asheville WODS \• January 8, 2010

Progress in Muscle-Ups and Tempest

Muscle-Ups and the CFA WOD “Tempest” today (Ring Dips, One Arm K.B. Thrusters, Ball Slams, 15 min AMRAP. Progress on all fronts: down to red band assist on muscle-ups, and a 31% increase on my Tempest score from October.

Strength Day \• December 29, 2009

Deadlift, Muscle Ups, Clean and Jerk

New 3 rep max PR on Deadlift, 290 lbs; plus 40 (band assisted) muscle ups and 5x5x95 clean and jerks.

Strength Day \• December 15, 2009

Open to Strength

New PRs in 5 RM Back Squat (150 lbs) and 3 RM Shoulder Press (120 lbs). Plus 30 muscle ups.

Active Rest \• December 3, 2009

Muscle Up Ladder

A little practicing the muscle-up at home.

CrossFit Asheville WODS \• October 9, 2009

Nasty Nasty

CrossFit Asheville does Nasty Girls! Squats, Muscle-Ups, Hang Power Cleans! What more could you wish for? Tougher wrists, traps, lats, and triceps, that’s what.

hi mom!