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.

Support Wikipedia

Support Wikipedia
mcbalz's items Go to mcbalz's photostream
CrossFit Asheville WODS \• 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.

CrossFit Asheville WODS \• April 27, 2010

Front Squat and a Wicked Trio

Another PR today, this time on Front Squat (160, up 5 lbs from my previous PR), followed by a great little 3×3: 3 rounds of of max reps in 1 minute of Wall Ball Shots, Double Unders, and Sit-Ups, 1 min rest between rounds I got 210 total reps, and feel great. New Program Training […]

CrossFit Asheville WODS \• April 9, 2010

The Whip / Cto5k I:3

Friday was a gorgeous day, and a pretty great workout day too. The day started early, with my usual 4:30 in the morning wake up, and 5:00 am CFA class, where we did deadlifts and a WOD called “the whip;” training continued in the afternoon, Yael and I continued our slow but steady couch to […]

Workouts \• March 17, 2010

Up Up

On about three hours of sleep, and no breakfast, with only coffee to fuel me, I showed up at the 5:00 am workout this morning to do my recovery and rehabilitation thing. Instead of Push-Press and a dynamic WOD of double-unders, deadlifts, and front squats, I did my measly calisthenics (push-ups 20; cross-chops 10xside w/ […]

Health Reports \• March 12, 2010

Training Envy

This week has been lazy. But my will is in the right place. This post concerns my healing process, struggles I’ve been dealing with, and a plan for increasing my ability to perform pull-ups.

CrossFit Asheville WODS \• February 19, 2010


A fun partner WOD with body weight only exercises. Later in the day: my scar opens up and my knee starts to bleed.

CrossFit Asheville WODS \• February 12, 2010

At the Seams

Today was all about being there, while everything else seemed to be falling apart at the seams, I made it to the gym and worked out. My time didn’t matter. What mattered was that I was doing 42 pull-ups, 100 sit-ups, and 45 push-ups as fast as I could.

Workouts \• November 28, 2009

Grumpy Old Men

A nice little Saturday WOD in the Park with Mike P., M3, and Troy (Mike’s Sister’s friend). Sprinting and calisthenics.

CrossFit Mothership WODS \• November 27, 2009

Home Stretch

A difficult WOD from the Mothership: 400 meter walking lunges.

Strength Day \• November 24, 2009

Squat and Press

A quick note about my second Tuesday strength day.

hi mom!