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 \• December 24, 2011

christmas eve romp

Christmas Eve Saturday outdoor ramble with John Chun. Down the riverfront from Overton to the Steel Bridge, with some mobility work after 5 minutes, plus jumping, scaling fences — at one point, some homeless people called out to me, while I was sitting perched on top of a chain link gate, waiting for John, who […]

Outdoor Recreation \• December 17, 2011

memento mori

Saturday I got out for a 45 minute ramble through Montford, to play in the steeply sloped Montford Community Center playground, and to scramble and sprint up the hills from the bottom of the Asheville Cemetery. Heart pounding, sweat drenched, I sprinted hills, clambered over fences and walls, leaped benches, scrambled on trees, ran stairs; […]

Outdoor Recreation \• December 10, 2011

away from the numbers

On Saturday I went out for about 45 minutes for a great ramble, down the street, under the bridge, across the creek, along the avenue, on the byways, through the woods behind the USDA research center, scrambling along and jumping over fallen logs, box jumping up rock walls, going over fences, balancing, leaping from object […]

Conditioning \• September 4, 2011

sunday run

Week IV, Workout A Normally, a Sunday is a rest day for me but my endurance needs work, and my love handles are soft, so, a short run won’t hurt me, I figure. I took week III off of running, but week IV began with a slightly longer run than the runs I was doing […]

Conditioning \• August 25, 2011

thursday run and one month later…

Another Run… Week II, Workout D. Thursday, August 25th, pre-lunch one mile run: 8:02. Best time of the first two weeks. It was hot, and I felt heavy. At the end it felt like about 90% RPE. A little less tweakage in my feet and knees from the new shoes today, but I felt some […]

Health Reports \• August 19, 2011

new running shoes

Yesterday I tried on the New Balance Minimus… not impressed with the feel. I ended up buying a very light but stiff and well padded traditional running shoe by NB — the model I chose was the M780SL1. I think the “barefoot” running thing is not for me, after all. *Background: I trained for “barefoot” […]

CrossFit Asheville WODS \• April 5, 2011

monday hpc’s, neck press, plus running with c & j’s

Monday morning, after a night of not too bad sleep, such as it was, I made it to the 6:00 am class at CFA, rested, fasted, caffeinated… and I thought the plan for the WOD looked good. It turned out to be good, leaving me sore, tired, hungry, and satisfied all day. Hang Power Cleans […]

CrossFit Asheville WODS \• March 21, 2011

monday map

Monday morning I made it to the 6:00 am class to do the WOD at CFA, where I was pleased to find another round of Shanna’s new style programming! These workouts emphasize training for “MAP” (which means training for “maximum aerobic power”), and stem from her recent certification with OPT. The basic idea is that […]

Outdoor Recreation \• November 18, 2010

Mile Run, Back Squat, Screwing Around

Early AM loaded up and went outside into the cold. I briefly limbered up (pose drills, bear crawl, lunges) and then set out on my 1.1 mile run. The familiar route gets shorter and shorter! Result: 7:19.45 (6:39.48 min/mile pace). Pretty awesome. I intended to do 80-85% RPE, and ended up with a time only […]

Outdoor Recreation \• November 16, 2010

5k Walk/Sprint Work 60/30

Dragged myself out of bed for a 6:00 am session on the road. It was tough to motivate but worth it. Route: the same old “Montford Crawl 5k” I’ve been working on since the Half in September. Protocol: 60 seconds walking/recovery, 30 seconds sprint (this is a 2/3 walking 1/3 running protocol, aka a 33% […]

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