And do as adversaries do in law,—
Strive mightily, but eat and drink as friends.

William Shakespeare,  The Taming of the Shrew. ACT I Scene 2.




I didn’t realize that I had severely mixed metaphors here, between the quote and the picture — a little Billy Bard and a little Papa.  Two of my favorites, though, so I’ll let the eclectic mix stay as it is.  Come to think of it, the mixed metaphor is a spot-on representation of me. 

Saturday’s Workout  

Chucked the fixie up to the stadium and hit some ramp sprints — this time, though, with a little twist: after each ramp sprint, I did a set of 10, all-out vertical jumps (with a dual-hand reach, as if blocking a volleyball shot at the net).  It just so happens that the ceiling above flat transition between each ramp flight is roughly 24 inches or so above my flatfooted, raised-arm reach.   So 10, 24-inch vertical blasts, in rapid succession, might not sound like much, but intermingled with ramp sprints, they become quite taxing indeed.  I did 7 rounds of these.

Then it was out onto the upper deck steps.  I did a total of 8 trips up the steps, using various methods (normal sprints, single and double-footed hops) and, as well, I varied the number of individual steps cleared with each method, i.e., sometimes I hit each step on the way up, sometimes every-other, sometimes every third.  Following each blast up the steps, no matter what method I used, I did a set of feet-inclined, ballistic pushups (between 8 and 10 each round).  I ensured that my feet as well as my hands came clear of their moorings on each rep, and that I stuck each landing solidly in the down position, with my chest roughly 1 inch from bottoming out.  If I can ever coerce anyone to going with me sometime, I’ll take some pictures of this.   Each trip down the steps was performed in what I call the slalom method: picture a skier traveling down the slalom course in a hard, side to side motion.  My motion is the same, only I drop (2 steps at a time) on one foot, then the other, in the same side to side motion. 


Sunday’s Workout

Chucked the fixie out to the ECU soccer field and blew through some barefooted field sprints.  7 x (approximately) 100 meters, done in this fashion: hard out of the blocks with full acceleration up to 40 meters, then maintain for the following 60 meters.  Full recovery between sets.  7 is not a magic number, but rather when I felt a definite decrease in my 40 meter acceleration.   If I had access to a FAT (Fully Automatic Timing) device, I’d use that and look for a 6% drop in time from my best performance of the day.  I don’t access to a FAT device, though, so I have to go by feel — which I think is is pretty accurate.  I’ve been at this a long time, so I feel confident in my ability to gauge such things.  A stopwatch is next to useless for this short of a distance, even if someone else does the timing.

I Finished off with a good interval fixie chuck around G-Vegas and the ECU campus.  By the way, if anyone is interested in the whole fixie thing, Urban Velo is a good place to begin.  Watch out, though — both the blog and actually saddling-up a fixie are addicting. 

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.



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