Training Board is about…

Weightlifting, nutrition, paleolithic and "Zone" dieting, weight loss, my workouts, and reflections and reviews of various related topics that interest me. But mostly, I just use this blog to track my workouts.

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 an assistant coach 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 specialize in helping older, detrained individuals reclaim their fitness and youthful athleticism.

Also, it should be said that I used to train with, and still love many of the folks down at CrossFit Asheville. A lot of the older portions of this blog deals with CrossFit and reflects my earlier fascination with CrossFit's "fitness as sport" model of training. I've learned a lot from CrossFit since I first discovered it, back in late 2008, even though my own training is now more focused on developing pure strength and capacity in the basic strength lifts.

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CrossFit Asheville WODS \• June 6, 2011

monday conditioning and lifting

A full Monday. I was stoked to see this morning’s workout at CrossFit Asheville. Back to a more simple and direct program? Maybe so. In the meantime, I’ll take today. CFA WOD: Hang Cleans, Double Unders, and 8 min AMRAP of burpees and running Hang Cleans: 5 x 45 / 5 x 75 / 5 [...]

Strength Day \• December 20, 2010

back at the mac

My old-time “home gym” is the Multnomah Athletic Club in Portland Oregon, which is a really great facility, when compared to your typical “health club” type space. By “really great” I just mean they have rowing ergometers, a pull-up bar, an Olympic lifting platform, kilogram bumper plates, etc. They also have all of the typical [...]

CrossFit Asheville WODS \• November 17, 2010

Push Jerk plus five rounds of KB swings and box jumps

Warm Up: agility plus mobility; then calisthenics: push-ups (20); pull-ups (10, red band); squats (10); GHD sit-ups (10). Handstand practice. Push Jerk new 5 RM PR 145 … the same as my Push Press. Which tells you I need to work more on the jerk. But all in due time. My left shoulder was bugging [...]

CrossFit Asheville WODS \• September 1, 2010

Happy Birthday Aidan!

Quickly, Today’s WOD: Aidan’s 40th birthday, and the lady worked HARD on this one. Congrats Aidan! We started with single support deadlifts (for me: new 30 lb PR: 5 x 45 / 5 x 75 / 5 x 95 / 5 x 115 — PR) and then did 21-18-15-12-9-6-3 of Sumo Deadlift High-Pulls and Push [...]

CrossFit Asheville WODS \• August 21, 2010

D.T. again

Today at CFA: definitive proof that I’m getting stronger and faster. The WOD, called “D.T.” is a hero workout honoring slain soldier Timothy P. Davis (RIP D.T.) I’ve done the workout at CFA twice before, in April and in August 2009. According to my records, CFA last did D.T. exactly one year ago today. Last [...]

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: [...]

CrossFit Asheville WODS \• May 19, 2010

Kettlebells, Push Jerks and Box Jumps

Wednesday AM was a fun time at CrossFit Asheville. For strength we did some Kettlebell Swings (and for me, One Arm Kettlebell Snatches too) and for a met-con we did 3 rounds for time of push-jerks and high box jumps. Now, no more WODs until Saturday’s Warrior Dash in Georgia. That day also marks the [...]

CrossFit Asheville WODS \• 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 [...]

CrossFit Asheville WODS \• April 7, 2010

Lil’ Dutch Boy / What I Know

You can bless him or curse him, but celebrity CrossFit programming guru Dutch Lowy can certainly craft a powerfully painful WOD. Today at CrossFit Asheville: 10 minute AMRAP 12 burpees and 8 back squats, Rx’d at body-weight (I did about 5 lbs less than 50% of my body weight). For those of us going below [...]

hi mom!