“The only test of leadership is that somebody follows.” – Robert K. Greenleaf

I love what this image conveys.  Concrete barbells?  Hell yeah, gettin’ it done, no matter the obstacles.

So I reeled-off three weight room sessions in a row last week, bookended by a pair of sprint-and-bar-work sessions.  The weather is friggin’ awesome this time of year in the ATX, so (and time permitting) I try to get out as much as possible.

Increased frequency suits me well; idleness just makes me “itchy”.  With increased frequency, though, comes the necessity to curtail the duration of each session accordingly.  Remember: the accumulated stress/recovery account must remain in the black, as it were.  Meh…economics — the dismal science.  I’ll blame that “in the black” reference on Robb and Dave, and for them goading me in to reading The Ascent of Money.  Why we haven’t descended into Road Warriorism yet is baffling to me.  Another topic for another time…

Anyway….So, yeah, I do like to blow out the carbon every now and again, too, but doing so requires adequate recovery.

None of the weight room sessions were longer than 30 minutes, start to finish.   The intensity was high for sure, but the overall assault was mitigated by the relatively short working duration, and by not pushing to failure at any point.  I also choked the rest period back to way less than 1 minute (30 to 45 seconds, for the most part) between weight room sets/exercises to force myself into using a reduced load in each exercise.  So this is how I keep myself corralled, and force a check on my intensity.  Yeah, getting the upper hand on my id is a workout in itself 😉

The long duration workouts wound up being done on the field this week.  And the vitamin D therapy was an awesome side benefit.

Friday, 9/21/12
– drop-off sprints, alternating distances: best distance at 14 seconds, best distance at 7 seconds.  5 each, 10 total
– 25 straight bar muscle-ups and 100 bodyweight dips, alternating (i.e., a few MUs, a few dips…back and forth for the required total for each).  13:35

Thursday, 9/20/12
6 rounds
(A1) BTN push press; work up to 205 x 2 sets of 3
(A2) Russian leg curl x 8

Wednesday, 9/19/12
3 rounds
(A1) RDL/BOR combo
(A2) Omni flye x 3
(A3) ARX Inc. Press x 3

Tuesday, 9/18/12
4 working rounds (about 4 lead-in sets of squat cleans prior to the working rounds)
(A1) squat cleans, 230 x 3 singles
(B1) blast strap tri extensions x 12
(B2) blast strap bi curl x12

Monday, 9/17/12
– 10 x 60 meter sprints
– 25 chin bar muscle-ups (2 misses), 5:59


In health, fitness, and ancestral wellness –


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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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