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 \• March 9, 2013

Cycle 3 first week, March 4-8

Workout 2013.03.04 Monday 5/3/1 — 3.I.A (Press) Weigh-In: 210 WARM-UP (6:20 am) mobility 500 meter row (1:47) mobility PRESS (6:30) 7 x 45 lbs (<40%) 5 x 65 (~50%) 5 x 83 (65%) 5 x 96 (75%) 10 x 108 (85%) (not a PR) PM of 144. ASSISTANCE (6:45 am) Boring But Big Press 5 […]

Workouts \• March 2, 2013

End of 5/3/1 Cycle 2: February 25th to March 1st

Workout 2013.02.25 Monday 5/3/1 2.IV.B (Deadlift) (Deload) Weigh-In: 212.5 “If you want to lose weight, eat less! Not less protein, fool! Less fat and carbs.” Warm-Up Shoulder Mobility Jump Rope 3 x 50 KB Swing, 24 KG, 3 x 8 Lower leg mobility Deadlift 5 x 135 5 x 170 5 x 200 Row 10 […]

Workouts \• February 23, 2013

February 18th to 22nd

Workout 2013.02.18 Monday 5/3/1 — 2.III.C (Bench) Weigh-In: 211.0 WARM-UP shoulder mobility 500 meter row (1:53) lower body mobility / squat mobility BENCH 5 x 80 (45%) 5 x 105 (60%) 5 x 135 (75%) 3 x 150 (85%) 3 x 170 (95%) ASSISTANCE Boring But Big Bench — 5 x 10 x 110 (62.5%) […]

Workouts \• February 16, 2013

February 11th to 15th

Workout 2013.02.11 Monday 5/3/1 — 2.II.D (SQUAT) Weigh-In: 215.5 WARM-UP shoulder mobility Jump Rope 3 x 60 Push Ups 3 x 8 lower body mobility SQUAT 5 x 45 5 x 95 (40%), 5 x 130 (55%), 3 x 165 (~70%) 3 x 190 (~80%) 10 x 210 (PR) (~90%) (PM 275) ASSISTANCE Boring But […]

Workouts \• February 9, 2013

February 4th to 8th

Workout 2013.02.04 Monday 5/3/1 — 2.II.A (Press) Weigh in 216.0 lbs WARM-UP Mobility 500 meter row (1:52) Mobility PRESS 2 x 5 x 45 (~40%) 5 x 70 (~56%) 3 x 86 (70%) 3 x 98 (80%) 11 x 110 (90%) ASSISTANCE (Boring But Big) PRESS: 5 x 10 x 72.5 (~57.5%) CHIN-UPS: 5 x […]

Health Reports \• April 14, 2012

week second same as the first

Second Week of my new eight week cycle … it went ok. Training: Training this week was entirely according to plan. I added weight, I did my reps; got that work in. Every set was completed except for the last two sets of chin-ups on Friday. Which I regret. But I was spent and out […]

Reviews \• September 25, 2011

Rippetoe on Training vs. Exercise

Face it, Mark Rippetoe knows what he is talking about, and also has a way with words. Great article on T-Nation from back in July (July 7th, 2011). Thanks to T-Bone for the tip. “Exercise and training are two different things. Exercise is physical activity for its own sake, a workout done for the effect […]

Reflections \• August 12, 2011

Concerning the anatomy of the Radius and Ulna

Skeletal anatomy of the arm (pictured: right arm, with supinated hand).Skeletal anatomy of the right hand.Schematic (overly simplified) drawing of skeletal anatomy of the forearms. So, because of breaking my left radius two weeks ago, I’ve been trying to educate myself about the treatment, healing, and rehabilitation of this particular injury. To my taste, no […]

CrossFit Asheville WODS \• February 8, 2010

Heartbeat (Back to the Gym)

One week ago, I had surgery. Dr. Frisch, of Mission Trauma (Blue Ridge Bone and Joint), removed the titanium nail and two distal screws from my right tibia. Today, I returned to the gym. The body is amazing! Training Cycle: Week 1/6 (Work Week) Surgery Recovery Week 2/10 No Alcohol Month 2/5 Diet: Flexible-Paleo-Zone First […]

Health Reports \• February 6, 2010

Fasting Again

A list of questions emerge for me after my most recent fast.

hi mom!