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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Health Reports \• October 10, 2010

Weekend Weigh-In

Weight Measurements Saturday and Sunday Oct. 9-10 Weight Observed Body Fat % Implied Fat Mass Implied Lean Mass Comment 184.5 lbs 15% 28 lbs 156.5 lbs Saturday mid-day, post-sprints, post-hydration, breakfast, etc. 182 lbs 14% 25.5 lbs 156.5 lbs Later on Saturday. 182.5 15% 27.5 155 Sunday mid-day; low activity level. 182 14% 25.5 156.5 […]

Is It Paleo? \• September 27, 2010

Research Claims Paleolithic Man Ate Zone Diet

Kuipers et al, “Estimated macronutrient and fatty acid intakes from an East African Paleolithic diet” British Journal of Nutrition Online first printing Sep. 23rd, 2010. The canonical “Zone” diet promoted by Barry Sears calls for 30% of calories from protein, 40% from carbohydrates, and 30% from fat. These Rx’d targets are subject to slight variation […]

Is It Paleo? \• September 22, 2010

Beyond 30 days of “100% Paleo”

I’ve been eating an 80/20 (or even 90/10) “Primal” diet for a long time; well over a year, in fact. I began eating what I termed a “flexible-Paleo-Zone” diet in August, 2009. And I’ve read and studied “paleo” ideas of nutrition during all of that time, becoming something of a nutrition nerd. In the time […]

Health Reports \• May 18, 2010

My Year in Body Fat

Thinking about my body composition goals for the 2009-2010 school year, and how I failed to meet them, and what it means for my dietary practice, going forward.

Cheat Days \• March 21, 2010

Epic Excess

Another cheat day leads me out of the Paleo-Zone and into the land of excessive sugar consumption.

Health Reports \• March 19, 2010


My bloodwork has improved greatly this year. I’m fit as a fiddle, according to the numbers.

Cheat Days \• January 23, 2010

The “Paleo” Cheat Day (Coco-Cocoa-Banana Pudding Recipe)

An experimental recipe for a pretty tasty Paleo “Coco-Cocoa-Banana-Pudding” creates a great opportunity for overeating and storing a few extra calories as fat.

Health Reports \• January 10, 2010

Program Review

A quick review of my “May 22nd Program” plan. Things are going fine.

Health Reports \• January 6, 2010

New Year, New Program

It seemed like it was time to put the old program to bed, and to make up a new program. All hail the new program!

Nutrition \• December 2, 2009

Quality versus Quantity

I address the debate between the Quantity and Quality approaches to diet; Zone versus Paleo? Paleo-Zone? As usual, I end up straddling the fence.

hi mom!