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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CrossFit Asheville WODS \• November 26, 2010

post feast beatdown, aka Bronco

I managed to show up for the 7 am workout at CFA on the Friday after Thanksgiving. Strength was Kettlebell Swings, WOD was “Bronco”, 4 rounds of 2 two-minute amrap couplets, a “turn off your brain and rep it out” slug-fest with 16 minutes of work and 3 1/2 minutes of rest. Warm-Up: 200 meter […]

CrossFit Asheville WODS \• November 19, 2010

OHS and Foolish Chief

Friday morning workout at CFA: Overhead Squats and “Foolish Chief,” a 20 minute beatdown involving on the minute sets of power cleans, push-ups and squats. Fun, but painful. Warm-Up Agility. Mobility. Calisthenics: pull-ups (10, red band); push-ups (20); GHD sit-ups (10); squats (10); PVC sotts press (10). Strength: Overhead Squats I worked with Brian Cohen […]

CrossFit Asheville WODS \• October 23, 2010

Saturday Beatdown (5k walk/sprint and Carolina Challenge MetCon)

Plan HTFU was in full effect this morning as I did two workouts between 6:30 and 8:30 am; first a 5k walk/sprint (on my usual “Montford Crawl” route) and then, at the 7:30 am CFA class, a few sets of heavy Thrusters followed by the Carolina Challenge WOD. It was a lot of work. As […]

CrossFit Asheville WODS \• August 30, 2010

Monday Squat PR and Sprinting MetCon

Sore and tired from my Sunday run, but not so sleep deprived as most days last week, still 100% paleo, and consistent in my eating plan, I made it to CFA at 6:00 am today feeling pretty good. A shout out to Keith Roberts for joining up with us today! I have no time for […]

Cheat Days \• April 17, 2010

The Sugars

200 meter sprints, plus push-ups, burpees, and squats. Loads of fun. A solo workout at the UNCA track.

CrossFit Asheville WODS \• April 1, 2010

Half Again

Third WOD of the training week, my first week back; I’m still in recuperation mode from my surgery. This was a fun workout involving, for me, a half-serving of 10 rounds of power cleans (going light), push-ups and squats.

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 17, 2010

Mini Dunk

A repeat of “slam dunk,” and in my weakened, post-surgical recovery phase, I still do something… and of that I’m proud.

CrossFit Asheville WODS \• January 2, 2010

Cindy full of Grace

My first WOD of 2010 was this fun CFA number, blending Grace with nine rounds of Cindy for a tough, 17+ minute slog. I used 85 lbs on the C&J.

CrossFit Asheville WODS \• December 24, 2009

364 Reasons to Love CrossFit

An exceptionally challenging (but fun) endurance WOD with 12 different exercises and a total of 364 reps.

hi mom!