“The purpose of life is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experience.”

Eleanor Roosevelt

USC 45-pound platePhoto courtesy of scotbuff


I ceased the opportunity, with the rain finally having abated, to bust hard about town on some extended fixie sprints. I racked-up a total of about one hour, with lots of variation tossed in. Some hard, quick sprints off the traffic lights, some extended medium speed work, and some ball-busting pulls, head-wise into a heavy southwest wind.

After arriving back home, I hit a few sets of kettlebell swings and weighted dips. I didn’t keep track of sets or reps, but if I had to guess, I’d say I ripped-of about 30 total dip reps and 50 or so total KB swings.

Tuesday morning, YMCA

The return of good weather signals the return of tossing baseball schedules back into the juggle. Our local boys of summer had a game Monday night (a 4-1 victory), and another on Tuesday (don’t ask). Needless to say, this adds just another dimension of complexity to an already tight schedule. Not a bad thing, of course, just a thing. Anyway, Tuesday morning’s workout looked like this:

  1. Box Squats (to just below parallel)  x 5
  2. Single-Arm, Bent-Over Rows x 5

This was done in superset fashion, with the concentric portion of each rep completed as fast as possible. On a speed-strength to pure strength continuum, this workout shaded to the pure strength side, i.e., although the effort was there to move the weight as fast as possible, in actuality, the weight moved pretty damn slow. The first set in the round acted as a semi-heavy, post warm-up bridge, performed explosively. The remaining 4 sets were done at working weight.

Thursday morning, YMCA

My old standby. I hit this one hard, heavy and fast. If you operate under the premise (as I do) that you get strong and powerful in the gym, then apply that strength and power to your skill of choice by practicing that skill under live conditions, then this is a prime workout for you. Nothing at all fancy here, just a ball-busting gut check in the strength-speed modality. And it works just about everything you’ve got; and even some stuff you never knew existed.  Each rep of each set was completed as fast as possible and with a weight that permitted no grind-it-out reps.

1. Clean-Grip Low Pull x 3

2. Weighted Dips x 3

I managed 4 true sets of this, with a few good warm-up sets prior to the real McCoy. Total time, warm-up included, was about 40 minutes.

Saturday morning

My initial intent was to just play around with kettlebell swings and dips on Saturday morning, and I did plenty of both. I didn’t keep track of sets or reps, but did about 10 reps each arm in the kettlebell swing, then supersetted that with approximately 25 bodyweight dips. I did these in between catching up on some reading and noodling around on the computer. I must have done 8 to 10 rounds of this over the course of the morning, and that was going to be it for the day. But by afternoon, though, I just couldn’t resist jumping on the fixie and heading out for downtown G-Vegas and the ECU campus. I found the Dowdy Ficklen stadium gates open, so I helped myself in and hit a few stadium sprints in my Vibrams (like a boyscout, I’m always prepared). I ripped off some good stadium sprints, though I found that concrete may be a bit much for the ol’ Vibrams to handle, as my feet took a pretty good pounding. I’ll have to revert back to my Nike Frees for the stadium steps and ramps, as the Frees seem to provide just enough cushioning for concrete.

I don’t think my any of my future weeks can get any busier than this one. But just as soon as I say that, though…

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.


    • Bender,
      Check out the video link for the low pulls here. I tend to do mine a little more explosively than the video example, though.

  1. Dude, I can barely understand half of your exercise jargon — but wish I could. I love your site.
    Here are just come examples.
    -Box Squats
    -superset fashion
    -concentric portion of each rep
    -Clean-Grip Low Pull

    You’re intended audience is probably experienced lifters, so I understand. But could you recommend somewhere where us newbies can learn this stuff so we can better learn from what you are sharing.
    Thank again for sharing !

  2. Sabio,

    I’ve been self-educating myself as well… Xfit/Crossfit and tabata and all these new terminologies are a diff language for me too! I’ve been going to Youtube.com and finding not only the terms explained but even GREAT VIDEOS. Looked up inverted rows recently and found a great piece by my fave… Craig Ballantyne…! Really basic w/some advanced moves too! 🙂 *hint* Keith — put up some vids of yourself! Would love to see the precarious dips over the hardwood floors w/the 45# KBs… *HINT HINT*


    • Putting some video clips together is on my future “to do” list. Unfortunately, that list is frightfully long 🙂 In the meantime, checkout my blogroll for the CrossFit Exercise Demo page, as this is an excellent resource. The U of Wisconsin used to maintain an excellent resource as well, but I’m not sure what’s happened to the link/page. I try to explain the hybrid stuff that I do (and I do a lot of it in my workouts), but I realize that a video clip would work much better. Thanks for the interest!


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