22 hours fasted, 8+ hours deep sleep –

Fixie intervals sprints to stadium.  Ramp sprints to upper deck, then:

Sprints up aisle (dual steps), 15 ballistic, elevate foot push-ups, “quick feet”  (every step) down same aisle, sprint to next aisle, repeat process for a total of 10 (or thereabouts) rounds.  As many ballistic push-ups per set as possible, then fast as possible with drops, then any way possible for a total of 15.  Pause as necessary.  These got ugly toward the end, with lots of rest-pause b/t groups of reps.

Ballistic lunges down ramps (drop into full lunge, then “single-leg vert” out of the lunge for max height), repeat.  Lunge a ramp, recover for a ramp.  Approx. 10 total “lunge ramps”.

Fixie intervals home.

Previous article11/12/09, Strength-Speed Emphasis
Next article11/15/09, Sprints and Such…
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. Asskicker! I enjoy reading your Paleo blog a lot more than Mark Sisson’s btw. You’re far more real and interesting. I still him tho. Just thought I’d pass on the praise. Thanks!

    • Hey, thanks for the kudos, B! I try to show the real-life, rubber-meets-the-road side of this grand experiment. I’m glad that’s shining through!

  2. Reminds me of Lost.

    Jack: “A Tour de Stad – it’s where you run up every stair in a stadium.”

    Girl: “Why would anyone do that?”

    Jack: ” . . . I’m intense.”

    You should call this your Tour de Stad routine!

    Good stuff Keith.

  3. Keith,

    Awesome website with a “real world” feel to it. It’s great to see what someone else in my situation (working full weeks, family, life…etc) is doing to stay in shape. I sure appreciate your work on this.

    I enjoy your writing style and forays into areas outside the world of training.



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