Training Board is about…

CrossFit, nutrition, the Paleo-Zone diet, weight loss, my workouts, and reflections and reviews of various related topics that interest me.

I train with the crew at CrossFit Asheville here in Asheville, NC.

If anything I have posted seems useful to you, let me know with a comment.

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August 23, 2010

Overhead Squat and Gone in 60 Seconds

Quick note here. No time for rumination. Overhead Squat: warm-up, then, 5 x 55 / 3 x 75 / 1 x 95 / 6 x 105 (fail on 7). New PR by 10 lbs. Gone in Sixty Seconds: 228 reps, 35 lbs dumbells, 12 lb. medicine ball. I got one more rep than last time, [...]

July 14, 2010

Second Cycle

Feeling weak and feeble after a full week (!) of being under the weather, with aches and fever, unable to surf or work out, I started the second cycle of my summer 5/3/1 today. Phase I is 5 x 65%, 5 x 75%, 5 x 85% (of 90% of 1 RM +10 lbs for lower [...]

June 28, 2010

Back (Squats) at the Beach

Workout today: moving rocks, kipping pull ups and power clean and jerks (up to 140 x 5) and back squats (up to 160 x 8). Warm-Up Moved 10 large rocks (45-75 lbs each), mostly in overhead position, and shoveled sand (working on the path to the beach) Walking on the beach, wading in the creek. [...]

June 19, 2010

South End

A perfect day,

May 17, 2010

Back Squat and Modified Short Cindy

Back Squat work sets, 5 x 5 x 140 (feeling pain the knee); modified short Cindy, subbed sit-ups for squats: 6 rounds plus a 7th round of pull-ups and push-ups.

May 11, 2010

Two Days of WODs: Deadlift, Push Jerk, Helen, Etc.

Lots of fun these past two mornings, but super taxing! On Monday: Deadlifts and Helen. On Tuesday: Push Jerks and 5 rounds of 12 shoulder press 12 toes to bar. Post-WOD on Tuesday: I’m spent. New Program Training Cycle: Week 1/6 (Work Week) No Alcohol Month 5/5 Diet: Hi-Fat Zone balanced Clean / Whole Foods [...]

May 1, 2010

Saturday Workout

On this beautiful morning I put on my famous “Tough Guys Wear Pink” shirt, went downtown, and did some kipping pull ups and a few “Dumbbell Renegade Manmakers” with the crew at CrossFit Asheville. What a mellow way to start the weekend, and a fitting end to a strong week in the gym. I got [...]

April 28, 2010

Ring Dips and Assorted Tortures

A strenuous WOD, followed by a day of binge eating.

April 14, 2010

Ladder Day

CFA today: front squats, and pull-ups. The front squats were our third Dutch Lowy WOD. For me, today was light in volume and intensity, which suited me fine, since the combined effects of four days on (Fri, Sat, Sun and Mon) were such that my rest day yesterday (Tue) was insufficient time to recover. Training [...]

March 19, 2010

acquisition of spirit

Just biding my time, as my spirit grows strong and my leg heals.

hi mom!