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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Workouts \• July 13, 2012


Friday combined sand work and weightlifting. By the end of the day my entire body was shaking, shredded, exhausted. My “warm-up” properly speaking was about two hours of moving wheelbarrows full of sand up the berm, and digging a deep sandy hole and building a huge sand pile with the kids down on the beach. […]

Workouts \• July 9, 2012

monday fun

I was fatigued and tired and completely demotivated as I began the workout today, this monday, first workout of week II. Surprisingly, it went entirely according to plan. I have no complaints about what I did or accomplished. It was fun and, I suppose, actually points towards my getting stronger. I got my burpees in, […]

Outdoor Recreation \• July 6, 2012

heavy day three

Wow the third day of week I of Summer Surf Safari 2012 was super active and heavy. I was dragging by the end, and ravenous. It was Friday, and Johnny C arrived. I extended by eating and drinking window by 2.5 hours to 10:30 and had a bunch of carby crap and EtOH at the […]

CrossFit Asheville WODS \• May 27, 2011

fantastic active friday

6:00 am workout at CrossFit Asheville. More than three hours of hardcore lumberjacking. Then squats, with a new 1 RM PR (235) at Brian’s house. What a day!

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, […]

Strength Day \• May 13, 2011

friday folderol

Stayed up so late, being bad, on Thursday, that I missed my customary 6:00 am CFA workout. Instead I did several short workouts over the course of the day. Am warm-up: one mile run 80% RPE Hamstring flexibility/mobility Shoulder rotates Shadow boxing Later at the YMCA: 500 meter row (8 resistance, 26 spm, 1:56 time) […]

Active Rest \• May 10, 2011

tuesday active rest

AM early: mobility work! on shoulder and forearms; shadow karate/boxing punches. Afternoon: 10 minutes of playing around with jumprope; pushups (10); weighted +5 pull ups (2); weighted +5 ring dip (1). Later: Watched two mobility WOD videos. Evening: hamstring stretches; foam rolling; wooden ball rolling on shoulder and arms; ring dips (2); squat mobility. Purpose […]

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 28, 2011

monday single support deadlifts and three amigos

I was in on Monday morning but the perennial left shoulder pain I’ve been experiencing was a limiting factor in both the Warm-Up (two reps of K2E and I was DONE) and in the WOD, and the strength portion was the dreaded single leg deadlift. Not my finest hour. Single Support Deadlifts and Ring Rows […]

CrossFit Asheville WODS \• March 25, 2011

friday lactate session: “Toxic”

I felt good about being at the 6:00 am WOD on Friday: 6 rounds of 90s max effort: 250m row, 10 x 72 lb. KB swings, max reps burpees. 4:30 rest between rounds. During rest periods we alternated between 5-6 reps of eccentric ring rows or ring dips. fastest row: maybe sub 0:44; slowest row: […]

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