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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Outdoor Recreation \• May 14, 2011

saturday snatches again

Actually Saturday was a great day, full of activity. Fun. Here’s a summary of it. Woke up, worked on shoulder and forearm mobility. Boxing/Karate shadow boxing. Hamstring flexibility. Shoulder work with 5 & 10 lb plates: high-pulls, rotations, presses, T3s, all x12-20. Push-Ups (10). Then: working out with my Jump Rope in the back yard, […]

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 […]

CrossFit Asheville WODS \• March 18, 2011

Friday CrossFit sectionals WOD #1 aka I’m screwed

I was happy to make it to the 6:00 am workout on Friday at CFA, but immediately felt intimidated by the WOD: we’d be doing the 2011 CrossFit Games Sectionals WOD #1, a 10 minute AMRAP of 30 double-unders and 15 Power Snatches at 75 lbs. I’m not even going to get into the anti-Aromas […]

CrossFit Asheville WODS \• March 11, 2011

unraveling and beyond

Friday morning at 6:00 am I showed up to CFA, and was greeted by the sight of a wonderfully brutal workout on the whiteboard. Brief warm up: including blue band dead hang pull ups (11); ring dips (1, 3, 3, 2); front squats (45# x 10); and toes to bar (5). Power Snatch and Box […]

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 \• October 11, 2010

Front Squat and a Devilish Trio

WOD today was front squat strength progression (60% x 2 x 12 [x131] @ 30s intervals; I used 95 lbs). Then a 10 minute AMRAP of 6 Sumo Deadlift High Pulls, 6 Burpees, and 6 Power Snatches, prescribed as 50% of 5 RM Power Snatch, for me that’s 55 lbs. I did 7 rounds + […]

CrossFit Asheville WODS \• August 20, 2010

Paris, Burning

Ouch! Something about today’s workout put the hurt on me. I’m not injured, it’s just that when I finished my work (dead last in the 6:00 am class) I felt like dying. I took a walk through the bank parking lot so my pain wouldn’t be so evident to all. Warm-Up I got decent sleep […]

Workouts \• June 10, 2010

Rainy Day Deadlifts, Presses, and Snatches; My Summer Strength Cycle

Monsoon like weather kept me from the ocean today. Tomorrow awaits for more surfing. So I did yardwork and lifting. Warm-Up Yardwork, especially pruning of trees; a lot of overhead work with large pruning shears, and raking and dragging of debris with a set of prongs. I also cut down a tree with a chainsaw. […]

Workouts \• June 7, 2010

Indian Beach and Back Squats

Training Cycle: Week 5/6 (Vacation Work Week) Diet: Ad Libitum QuantitiesWhole/Clean/Paleo Zone w/ 2x-4x fat First workout of the Week Summer Surf Session: 1 Surfing 01 Wildlife I’ve seen here since arriving on Sunday: a bald eagle (eating something on the beach), seagulls and pelicans, a hummingbird, bunnies, and today, while surfing, a whole bunch […]

Workouts \• June 4, 2010

The Cred and Various Squats

A second workout this week (not including the three days of fishing), this time at the Multnomah Athletic Club in Portland, OR. I did 5 x 5 of dumbbell one arm power snatches, followed by some quick and dirty work with a 40 kg bar, on back squats, front squats, and overhead squats. Training Cycle: […]

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