From the blog of Royce Kitts 

So I’ve had this hankering as of late for a good buffalo burger; something thick and juicy to sink my teeth into — the essential makings of a good, primal food, throw-down.  And with the long weekend here and a little extra time on my hands (whoo-hoo!), I figured I’d take a look around and see if I could find a unique recipe to try out, something a little different from the normal fare.  And boy did I find one.  Not only what looks to be a helluva recipe, but also a fantastic site!  Go take a peek at Cindalou’s Kitchen Blues and see what I mean.  I plan on giving the rosemary olive buffalo burgers a test drive this weekend (if the weather will cooperate), and I’ll offer my expert, Paleo-minded critique in a later post.  But really, do a little snooping around Cindy’s site for yourselves this weekend.  She’s got loads of fabulous recipes and some great ideas over there.  And although her site is primarily focused on meals for the celiac/gluten and lactose intolerant, eating this way closely parallels the dietary wants and needs of the Paleo/EF community.  Simple substitutions can be made for those meals — especially the vegetarian offerings — that fall short of Paleo/EF expectations.  Usually, the fix is as simple as add meat.   So easy a fix, even a caveman could do it.

A Pair of Workouts

So I hit the gym on Thursday and Friday mornings, a half an hour each day.  Saturday will be a much anticipated, relaxing, watch some college football, off day.  We all need one of those now and again, and I’m really looking forward to this one.  This past workweek was rather on the brutal side.

Let’s compare and contrast these two workouts:


Whip Snatch x 2’s, at weight

Regular, Weighted Pull-Ups  x 2’s, at weight

Voyer Cable Shrug x 8’s, at weight

One exercise followed by the next, in succession, for 3 rounds.

You’ll notice that the Voyer Shrug is linked to the T-Nation site.  Now, at first glance, T-Nation may come across as just another bloated, steroid-infused, bodybuilding site.  And, to some extent, it is.  However, unlike most sites of the genre, it does have an intellectual undertone.  Not everywhere, not always and certainly not obvious, but it’s there.  Scattered throughout the site, you’ll find articles from the best in the S&C/Physique Training business — Thibaudeau, Waterbury, Cressey, Poliquin, John — one just has to be adept at sifting through all the “dude, I wanna get swole” crap to find the hidden gems.  The next step is manipulating that good information in order to make it fit a Paleo/EF/limited time system.  And that’s where your’s truly can help.

Ok, so here’s the following day’s workout fare:


DB Snatch x 4’s, at weight

Weighted Dips x 3’s + 10 sec. bottom isolation, each set

3 rounds of this pairing.

Now, the first thing you’ll notice is what seems to be a repeated movement on each day — the Whip Snatch and DB Snatch.  The differences between these two exercises, though, are enough to justify their back-to-back utilization.  Not what I would have done these two back-to-back in an ideal world mind you, but it is workable.  To help things out, I enhanced the difference between these two Snatch versions by beginning each rep. of my DB Snatches from the ground, whereas with the Whip Snatch, I’d began each rep. with the bar at the crook of my hip.  The overall theme for both of these workouts — as is the theme for the majority of my workouts — was fast-twitch muscle fiber enhancement.

Now, all things being equal and under a different set of circumstances, I probably would have opted for a different power movement from the DB Snatch on Friday; if nothing else, than to keep my mind fresh.  Maybe something along the lines of a Jump Squat or a Push-Press.  However, two things were at play in my decision making here, namely (1) the gym will be closed all of next week for renovations, so I won’t be able to weight train for that duration and, (2) the power rack was occupied when I initially hit the gym, and finally (3) I wasn’t about to spent too much of my limited workout time in self-debate over such a trivial issue.  Will my body really know that I hit two similar exercises back-to-back?  No.  I Just picked an exercise and got to work.

So there you have it, a little insight into the exercise selection decision making process.  At times it’s akin to being an ER surgeon — decisions have to be made on the spot and, in retrospect, they may not have been the best decisions.  But, in the end, as long as the ultimate question can be answered satisfactorily — did the patient survive? — then all can be considered a success. 

A quick word about the holiday: remember how crappy you feel shortly after ingesting all those simple carbohydrates?  Keep that feeling in mind when you make your holiday eating decisions this weekend.  A bite here, a nibble there — hey, no blood, no foul, live a little, right?  Yeah, that’s my attitude, too.  Just attempt to make the best eating decisions you can under each given circumstance — and don’t go overboard on the iffy decisions.  Employ a little willpower.  Maybe you can spread the Paleo/EF gospel a little while you’re at it, huh?  But whatever you do, have a great weekend and have fun doing it!

In Health,


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Keith Norris is a former standout athlete, a military vet, and an elite strength and conditioning expert with over 35 years of in-the-trenches experience. As a serial entrepreneur in the health and wellness space, he is an owner, co-founder and Chief Development Officer of the largest Paleo conference in the world, Paleo f(x) . As well, Keith is a partner in one of the most innovative lines of boutique training studios in the nation, Efficient Exercise. He’s also a partner in ARXFit training equipment, and a founding member of ID Life. In his spare time, he authors one of the top fitness blogs in the health and wellness sphere, Theory To Practice.


  1. Keith, Great link to the recipe site. Some great stuff on there I plan to use for dinner tomorrow. Your workouts are great, I have been doing similar stuff myself recently, keeping workouts to very short and simple circuits.

    How long are your workouts taking on average?

  2. Most all of my weekday workouts clock-in at about 30 minutes. Sometimes I go a little longer on a weekend workout, but that usually involves some form of sprinting and/or fixed-speed or mountain biking. There’s no magic formula to this, only what I can squeeze into an over-scheduled workweek. It’s all a compromise.


  3. Keith,
    Thanks for looking at Cindalou’s! I love your workout advice, though I have to admit you are quite a bit beyond me in strength 🙂 I am still at the baby stages of trying to build back my muscle that I a) never really had and b) lost whatever I did have when I lost all my weight at the onset of Celiac a few years back. Any recommendations? I try to push interval training, functional fitness, and body weight/lighter free weights as a beginner’s program (for myself). I love your site, I’ll add to to my “check often” list of blogs! Keep posting, I’ll admire your pull ups and motivate myself to try some too. Thanks!

  4. You’ve got some fabulous, very creative recipes at your site, Cindy! As far as the workouts go just keep it intense and short and strive toward improving short-duration power output. Example: instead of doing 10 regular pushups, shoot for as many singles as you can of clap pushups. Keep checking back and don’t be bashful about asking questions.

    And thanks for the good words!


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