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 \• March 14, 2011

quick note on monday lactate session

6:00 am at CFA the WOD today was 4 x max reps in 30s Thrusters (w/ 80 lbs, ~60% of Thruster 3 RM), with 3:30 rest; followed by 4 rounds of 75 second max effort: 4 pull ups, 8 goblet squats (53 lbs), max reps burpees, @ every 5 minutes (3:45 rest). Result: Thrusters: 12, […]

CrossFit Asheville WODS \• November 15, 2010

Fran … Please!

I hate Fran but at least today went better (i.e. heavier and faster) than my last glimpse of her went. But circumstances are against me. I have yet to do a prescribed Fran; either novicity, or weakness, or injury has always prevented me when Fran comes around. One day I’ll be ready for Fran, but […]

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 \• September 3, 2010

Hands Hands Feet

Briefly: today’s skill work was handstands (mine seem to be getting better) followed by a curious, hard to describe WOD (see the description on the CFA webpage) combining box jumps and thrusters in a slow ascending and quick descending ladder. On the WOD I used a 20″ box, 85 lbs on the bar (~70% of […]

CrossFit Asheville WODS \• May 15, 2010

KB Thrusters and Partner WOD

53 lbs (each arm) on the Kettlebell Thrusters, and a partner WOD of 10 rounds of 4 Hang Power Cleans, 4 Front Squats, 4 Thrusters (5 rounds each), using 105# on the bar.

CrossFit Asheville WODS \• April 30, 2010

45 Thrusters and an American Idol

Awesome WOD, tough stuff. 45 Thrusters and then a 7 round for time Metcon of Power Snatches and Jumprope revolutions.

CrossFit Asheville WODS \• April 22, 2010

Shoulder Press and Double Jackson

I had a dispiriting workout on Wednesday morning, with a weak performance on the shoulder press and a super slow “Double Jackson,” which was more about mental than physical weakness. But before I rail too much on my “failures” I intend to look at the facts. Training Cycle: New Program Week 4/6 No Alcohol Month […]

CrossFit Asheville WODS \• January 25, 2010

Our Lady (Po Mo Fran Again)

A mixed result on “Our Lady Micah,” but I did use Rx’d weights for Fran (95 lbs, no assistance bands). 3×75 on the Snatch Balance.

CrossFit Asheville WODS \• January 11, 2010

Thrusters and Jump Ball

I had a good start to the workout week this morning with a new 1 RM PR in Thrusters (140 lbs) and a decent time in a little kettlebell / box step-up ladder called “Box Jump.” I went lighter than last time, but a lot faster: 6:19. It’s good to be alive.

CrossFit Asheville WODS \• November 30, 2009

Cyber Monday Flood

A 3 rep max Thrusters strength session, setting a new PR of 135 lbs, followed by a 4 round AMRAP 3 minutes of 6 Ring Push-Ups, 3 Squat Cleans and 3 Thrusters, with 95 lbs, resting 1 minute between rounds; total rounds: 8, plus 12 reps.

hi mom!