Ahhh, the rain and wind finally blew out of Eastern NC today, and I found myself afforded the perfect opportunity to get in a good bout of sprints.  It was a tad bit cold, though, at the onset — nothing that dressing properly for (i.e., layering) wouldn’t combat, though.  I might not win any awards from the fashion conscious (Meesus TTP: are you actually going out in that?), but I can effectively keep myself warm and peel down as need be when I heat up.

I fasted from about 8 PM last night, not taking in a meal (or anything other than coffee, for that matter), until after today’s workout, which ended up being about 3 PM today.  I left the house at approximately 1 PM and hit about 2 miles worth of interval, fixed-speed bike sprints, up to the ECU track/soccer field.  From here, I did a series of 10, 100 meter sprints, barefoot (yeah, it’s not as bad-cold as you’d think it’d be), structured thusly:

  • explosive, standing start & full acceleration to 40 meters
  • maintain speed, 40 — 85 meters
  • “cool the jets” 85 — 100 meters
  • at the 100 meter mark — decelerate to a full stop
  • full recovery (a full minute or so.  Shorter at the on-set, a bit longer toward the end), with dynamic stretching (especially of the hamstrings and hip flexors), between each sprint

At the completion of every-other sprint, I did a set of 10, feet elevated, ballistic push-ups, sticking each landing just a fraction prior to “chin planting” into the ground.  My feet were elevated approximately 18 inches.  I finished with another 2 mile fixie interval, back to the house.  About an hour elapsed from the time I walked out of the door, until the time I walked back in after the workout.  Roughly an hour later, I chowed down on this:

Baked eggs, fruit & leftover rib-eye
Baked eggs, fruit & leftover rib-eye

I just picked here and there at the fruit.  Most of it will be divvied-up between tonight’s dinner and tomorrow’s breakfast, unless Meesus TTP dives in to finish it off tonight.  You can check out the baked egg recipe, here.  In this one, I used three eggs.  Following this meal, I took a tablespoon of Carlson’s lemon flavored cod liver oil along with my daily vitamin pack.

It’s been a nice, week-long break.  Tomorrow, though, it’s back to the work-a-day grind.  I’ll be at the  Rocky Mount YMCA, 6:15 AM, sharp.  C’mon by and say “hey” — or jump in for a set or two.

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. Quick question – why the prework out fast? I read also you do a postwork fast too that effects your hormones. Can you please recommend a post for me as homework?

    Thanks again and Carlson’s cod liver oil is delicious! Taste like sushi to me!

    • The best explanation for this will be provided (I’m fairly sure) in Art DeVany’s soon-to-be-released book. The short answer is bodyfat reduction and cellular autophagy.

      Also see this.


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