“Now and then it’s good to pause in our pursuit of happiness and just be happy.” – Guillaume Apollinaire

Just another lazy Sunday afternoon at Efficient Exercise.  I thought that an old school squat clean paired with a new school ARXFit chest press would make for an interesting combo.  And hey, why not pull off an even 10 rounds of ’em, right?


So here’s what it looked like on the white board:


…and here’s a clip of round 6:

This was a pretty friggin’ brutal combo, to say the least.

You’ll notice two numbers listed under the ARXFit chest press — “Average” and “Max”.  The max represents the instantaneous maximum force generated during the repetition (always hit on the eccentric).  The average is just that — the average force generated over the 8 to 10 second TUL (time under load).  The goal, of course, is to generate the biggest numbers possible on each rep.  My average didn’t fall-off to the extent that my maximum did over the course of 10 rounds.  Not surprising,  as repeat power performance is right in my wheelhouse.  Not the fastest, nor the strongest — but I can hit 90% repeats on a consistent basis.

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.


  1. You will one day be known as the nutty proffessor of the Physical Culture scene, looking at your video of your facility and randowm pieces of equipment eveywhere just waiting for your mind to think what pain/gain you can cause youre body is inspirational, all be it guinea pig style.

    • That’s exactly what our Efficient Exercise Rosedale studio is — an experimental lab! Allows for testing of various exercise modalities, combinations and machine/exercise mixes. Never a dull moment here!


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