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 \• September 29, 2012

cycle II week 3 (Sep 24 to 28)

Cycle II (Sep 9th–Oct 6th), Week III (Sep 23rd to 29th), Workouts I, II, III. Monday, 9/24 (Workout I) Front Squat 5 x 45 / 1 x 140, 170, 180, 190, 200, 210, 220 (PR) / f x 225 Press 10 x 45 / 1 x 75, 95, 105, 115, 125, 133.5 / f x […]

Workouts \• August 10, 2012

must be doing something right

Four-Week Cycle I/IV, Week I/IV, Day III/III (Fri) Zach’s program was doing me right again on Friday. Another PR, second this week, after such a long hiatus without them. Also, got another new max on squat, pushing my HBBS up towards actual PR territory. This workout was fun and got me thinking I must be […]

Workouts \• August 6, 2012

a little Bulgarian in you

Four-Week Cycle I/IV, Week I/IV, Day I/III (Mon) First full day of working with Zach as my strength program coach. Very excited about it! Monday of Week I (Aug 6) Warm-Up: 5 minutes on AirDyne cycle; 2 minutes on rower, mobility work. Zach Strength Program: Max Squat (HBBS) 5 x 45# / 5 x 165# […]

Conditioning \• February 4, 2012

mild saturday session

Spent an hour and a half or so at the gym on Saturday morning. Didn’t do much. Just a couple of auxiliary odds and ends. Had fun though. Warm-Up: airdyne, jump rope, floor work, mobility. Kettlebell Clean and Press, Two Handed: 3 x 12 x 25 lbs KBs Kettlebell Turkish Get Ups, alternating arms: 5 […]

Strength Day \• January 13, 2012

fasted training

Friday morning at the gym I was in a very fasted state, running at about 19 hours (10:30 am to 5:30 am) when I got to work. Of course I drank some BCAAs before I began. Strength Warm Up karaoke, Airdyne for 5, floor work, bear crawl, knee raises, ballistic legs, mountain clmbers, stretching hips, […]

Strength Day \• January 11, 2012

even bigger wednesday

Early start at ASC. Warm-Up: a few minutes on the Airdyne, then various things like power skips, high knees, deadlift walks, karaoke, mountain climbers, leg swings, then static stretching. Deadlift: 10 x 45 / 5 x 155 / 3 x 245 / 1 x 300 / 5 x 310 (PR). During deadlift and press work: […]

Workouts \• December 16, 2011

I am nothing if not persistent

Persistence is the key. You can say it’s hard work. But the harder thing is to persist. You can say it is talent. But just showing up is more important. Getting in reps. I keep showing up. For some reason I keep showing up, and doing work, and slowly but surely, I’ll attain my goals. […]

CrossFit Asheville WODS \• May 7, 2010

Turkish Jeremy

6:07 on Jeremy (w/ 45# bar) and revisiting my 1 RM of 53 lbs on the Turkish Get Up. And the first day of a 30 hour fast.

Cheat Days \• January 27, 2010

Fall of Troy (Get Up, Turkey)

A buttload of Turkish Get-Ups. A Paleo Cheat Day.

CrossFit Asheville WODS \• January 16, 2010

Get Up Row Up

Established a 3RM of 45 for TGUs and put in a 2200 meter row with 30 TGUs at 35 lbs (15 per arm). Not a bad Saturday AM 4th WOD of the week.

hi mom!