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 \• January 11, 2012

even bigger wednesday

Early start at ASC. Warm-Up: a few minutes on the Airdyne, then various things like power skips, high knees, deadlift walks, karaoke, mountain climbers, leg swings, then static stretching. Deadlift: 10 x 45 / 5 x 155 / 3 x 245 / 1 x 300 / 5 x 310 (PR). During deadlift and press work: […]

Strength Day \• June 24, 2011

friday OHS pr … again

I got up so early, so very very early, hoping to have enough time to execute an ambitious workout plan at Asheville Strength and Conditioning, but for some reason, I just didn’t have time. I did, however, attain another sick PR, redeeming the entire week, and earning me some chocolate milk even in the midst […]

Strength Day \• June 15, 2011

another ohs pr

Wednesday AM at ASC I met up with Brian at 6:15. A quick warm up row (500 meters, 1:47, reverse splits from 2:03 to 1:33) followed by minimal mobility work, and we set out to do some Overhead Squats. Overhead Squats: 10 x 45 / 5 x 75 / 3 x 100 / 3 x […]

Strength Day \• June 9, 2011

wednesday OHS pr

Afternoon Training at ASC: Warm Up: 500 meter row (1:41). Besides that it was a freaking super hot day. Mobility. Light db shoulder press reps (2 x 10 x 20 lb dbs) Deadlift: 10 x 45 / 5 x 135 / 3 x 5 x 205. Volume: 3,075. Back Squat: 10 x 45 / 3 […]

Strength Day \• June 1, 2011

the hump day hump

Blistering hot day (90+ degrees), open gym session, mid-day at CFA, working on Overhead Squat and Snatch, ended up with new PRs in OHS and Snatch Balance. My day was full to the brim with work, with parenting, with shopping, with obtaining materials for the new Asheville Strength and Conditioning space, and of course, with […]

Active Rest \• May 20, 2011

mon wed thu fri this week

Monday hit CFA 6:00 am warm up included shoulder work then did the WOD. Best OHS # was 12 x 95. Will look up the rest. Afternoon included multiple rounds of jump rope and wood chopping and splitting with axe, 10 lb sledge and 5 lb wedge. Also: pull ups dead hang weighted 1 x […]

CrossFit Asheville WODS \• May 9, 2011

this is summer

Today CFA announced it’s presenting only “off season” workouts for the next 3-6 weeks, which isn’t going to work well with my “plan apotheosis.” For me, this is the start of summer, and training wise, summer isn’t my off season. Summer, which offers me much greater opportunities for recovery and self-care, is about getting stronger […]

CrossFit Asheville WODS \• April 29, 2011

return to the fitness challenge

Friday morning I set a new personal record for the Overhead Squat and then established some new numbers for the Carolina Fitness Challenge final WOD, which I first did back on Dec. 11th., 2010, at the CFC. Overhead Squat: 12 x 45 in warm up / 5 x 45 / 2 x 95 / 2 […]

CrossFit Asheville WODS \• April 15, 2011

friday open sectionals WOD #4

Friday morning at CFA I did the open sectionals WOD #4, 10 minute “AMRAP” of 60 bar facing burpees, 30 overhead squats with 120 lbs, and 10 muscle ups. ROTFL. Barf. Result: 72. It took me about 6 minutes and 15 seconds to get through the burpees. Then, with about 10-15 seconds rest I started […]

CrossFit Asheville WODS \• April 13, 2011

monday and wednesday workouts

Monday at CFA: Hang Snatch, C2B Pull-Ups, High Box Jumps, Wall Balls I was at the 6:00 am class at CFA on Monday April 11th, and, while I didn’t accomplish anything brilliant, didn’t do anything in the way of new PRs or anything, I did my best and had fun working on that most difficult […]

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