…I feel like a wet seed wild in the hot blind earth…

That’s William Faulkner, whose birthday was Sunday.  And who, together with Cormac McCarthy, have produced all the literature I’ll ever really need.  All else, while nice enough, is simply superfluous.

And speaking of “a hot wild seed in the blind earth”, check out this picture that my good friend, Tico Ramirez, dug up from God-knows-where:

Left to right: Your’s truly, Tico Ramirez, Marty Martinez.  Freshman year; 14 and clueless…

Funny story about that 77 number I’m sporting here.  Seems as if I was on a big Red Grange kick at the time (possibly my first meaningful foray into history?), and figured that if Red could be a stud running back, and sport an oh-so-cool, iconic 77, well then so the hell could I.   I badgered the living crap out of our head coach until he relented and let me wear a number that, due to my being a running back, required me to get a “referee waver” (or some such) prior to each game.  I definitely remember there being a per-game performance clause attached to my wearing that particular number; smart coach.  Properly correlated and applied, incentives give us something to bite into, something to focus upon, and provide just the right nudge when the going gets tough.

Sprint repeats?  Check.  Deadlifts?  Check.  Ring muscle-ups? Ugh…

Not without help, big guy. Better get to work...

So this past week — and continuing with the touchstones theme that I covered here — I decided to check-in on my deadlift and ring muscle-up performance.  At a body weight of 210 lbs, I cranked-out a crisp 7 reps at 435.  Not bad, for me, at least, on sprint and cycling-weary legs.  Muscle-ups on the rings, though, were another story.  My touchstone here is three, with no jump-assist, and with good, smooth form.  That I required jump assist on every rep indicates that I need to get back on the rings, and that straight bar muscle-ups (which I can fairly well knock out) just don’t compare in level of difficulty.  But, hey — no failures, only feedback, right?  Did it matter that on this particular day I decided to couple power snatches and ring muscle-ups in a super-set format for multiple rounds?  Nah, I don’t think so.  The press-up and lock-out portion of the move was fine — what killed me was the pull-up; felt like I was pulling up through a tub of molasses.  The prescription?  A slow build-up back to full-on ring muscle-ups.  I should be back is the saddle by this November 10th — my 47th birthday 🙂  Incentive?  Like fine wine, I want to continually get better at the finer aspects of fitness.

The Sunday MetCon

Another great day to get out of the gym and onto the track/field.

  • 5 x 30 second all-out sprint for distance (approximately 200 meters).  Full recovery between sprints.  Hit drop-off on the 5th sprint.  Then:
1. tire flip x 10 (8, then 7 on subsequent rounds)
2. 60 yrd sprint
3. 20 ft. rope climb
4. 30 ft parallel bar walk (hand-over)
5.  rebound alternating chins & pulls x 6
6. 30 ft monkey bar
7.  rebound alternating chins & pulls x 6
wash, rinse, repeat for 3 rounds.
In health,
Keith
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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.

9 COMMENTS

  1. Keith, been a while!

    I’m with Asclepius. I can always knock out some ring muscle ups (although sometimes turning my hands out at the bottom is a fail), but bar muscle ups are always harder. I like to tell myself it’s because my calves are so skinny that I have less of a counter weight …

  2. I’m so jealous of all the stuff you get to play with when you do these sprint workouts, when I try to rig something up at my gym I look like a crazy person running from station to station haha.

  3. Just curious,210 lbs is big! how tall are you? just trying to figure out where my full potential lies as i seem to respond to the same type of workouts as you. I have always been very adaptable to all sorts of training and done well at them all but never really excelled or gotten great results from doing the same lifting routine for years ( i.e. Leangains RPT method for almost 2 years now) i have gotten stronger with the program but have not really gained any muscle that i can tell and actually have lost a lot of mass from doing this routine while body fat has remained the same- now i’m sure that is do too my own errors but my point is i need to find something else that works better for me. I love doing physical things and love your workouts. Anyways been a long time reader just thought I’d finally stop by and comment out of curiosity. Thanks!

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