It is one thing to show a man that he is in error; it is another to make him see the truth.   John Locke

Wow, things seem to be moving at warp speed lately, and last week was the epitome of that.  Hell, I’m not one to whine, but I’ve still got a birthday to properly celebrate!  For realz.  With like, Paleo ice cream and such 😉

So planning for the 2014 iteration of Paleo f(x) is in full swing, and if you’ve ever planned a party for 25 or so, you can begin to imagine the planning involved (and feel Michelle’s pain) in bringing in 100+ speakers (spread across 5, continuously operating stages), 1500+ attendees, a sea of vendors, workshops, after-parties, pre-parties and, well….you name it.  Let’s just say it’s involved.  Fun as hell — but a tad bit involved.

And on top of that, we just re-launched our Paleo f(x) website.  Be sure to go check it out!  As soon as we wrapped-up PFX13, we began work on rebuilding the site to be much more aesthetically pleasing, and robust from an infrastructure and ability point of view.  Well, thanks to Michelle’s perseverance, we’re a legit, real deal now!  Much functionality remains to roll out over the next few months, but the first phase is off and running!

In the site’s inaugural blog post, Welcome to Paleo f(x), Michelle and I opine on the Paleo movement in general, and Paleo f(x) specifically.  Where we are, and where we intend to nudge the movement.  Please give it a read, and give our site a good look.  We are very proud of it!  And we are very proud as well, of the Paleo movement as a whole.  We are changing lives for the better, daily.

Oh, and we hope to see you in Austin next spring, for the paleo party of the year, Paleo f(x) 2014!  Don’t miss it!

Okay, so while that was going on, we had a brand-spankin’ new Efficient Exercise to officially bring into the world!

And so, with a single slice of Mark Alexander’s (ridiculously enormous!) scissors, we officially became part of the greater San Antonio landscape.  And I got a chance to do some of my favorite things — discuss smart diet, proper training, sensible supplementation and “hacks”, and our patented ARXFit equipment with folks who, until then, were mostly operating under old-school ideas.  To say I gave folks a lot of new information to process is an understatement, to say the least!

So, if you’re lucky enough to live in San Antonio, come see us!  We’re conveniently located in the Stone Oak community.  Very close, by the way, to San Antonio’s premier coffee shop, Local Coffee.  Coincidence?  Heh, I think not 😉

And while I totally enjoy initiating newbies into 21st century health and wellness ideas, I absolutely LOVE talking shop with other industry experts.  I had the opportunity Saturday to do just that, as Alex Navarro, John Keifer (of the erstwhile Dangerously Hardcore; now Athlete I/O) and Dr. Rocky Patel stopped by my home base Efficient Exercise studio in Austin.  We spent hours talking shop on the proper use of diet and exercise manipulation for both a clinical population and the healthy, performance driven population and shot lots of footage for an upcoming episode of Athlete I/O.  Alex, Kiefer and Dr. Patel all got to feel the full-on vengeance of the ARXFit equipment, and we discussed, in depth, overall HIIRT-style programming.  Fun stuff, for sure.

And what does one do after a long day of talking S&C shop and flinging iron?  Chow-down on some friggin’ awesome BBQ, of course!  And we did just that — introducing the crew to our favorite Austin BBQ joint, Live Oak BBQ and Beer.

But even with all of that going on, I still made time for a few throw-downs.  Here are two, in particular:

Monday, 11/11/13; 3 rounds of this:
A1) hang cleans: (135/7, 185/5), (200/5, 210/5), (215/5, 215/3)
A2) ARXFit incline bench press x 2 reps

Tuesday, 11/12/13
Bear “sprints”: 75/5; 135/5, 5, 5 (52:18), 5 (47:15)

Both of these workouts were very brief; at the most, 25 minutes start-to-finish.  In Monday’s workout, I did 2 sets of hang cleans for each set of ARXFit incline presses; in other words, an A1-A1-A2 format.

Tuesday, I worked-up to 2 all-out bear “sprints”, with the last “sprint” being completed in a little over 47 seconds.  Gotta be careful here not to short-change the range of motion on each part of the movement in an effort to cut time; in other words, a full, complete overhead press, and each squat needs to be ass-to-grass.  Be true to the exercise, and attempt to cut the rest/recovery between reps.  The idea is to complete the 5 reps in a continuous, never-ending, fluid motion.  A hell of a lot harder than what it sounds like.  Give it a shot and see for yourself 😉 

If 400 meters is the most gruelling of races (and I’d agree that it is), the 50-ish seconds or so that it takes to complete 5 back-to-back bears might be the most grueling of “sprint” complexes.

In health, fitness and ancestral wellness –

Keith

 

13 COMMENTS

    • Matt, google Crossfit+bear and you can see what the exercise is. After that, it’s a matter of stringing these together, rep after rep.

      If you can’t find an example of a bear, hit me back and I’ll link one.

    • Over 3 years, Craig. And in that time, I’ve never seen an injury sustained on this equipment. It is super, super safe indeed.

      • Thanks for the info.

        I’ve seen videos of the hip belt squat with the ARX. I wonder what your thoughts are on that particular exercise? Do most clients find it comfortable and productive?

        • I think like any exercise (ARXFit or not), it comes down to a compromise between needs and equipment. I’m not one to do belt squats (ARX or otherwise) in general. No slight on the exercise, it’s just not one of my go-to exercises. That said, though, I don’t have any back issues and/or spinal compression issues, which is where the belt squat can really save the day. In other words, being able to get in the needed “squat” volume without further compressing the spine. But, that said, it’s a great way to really load the squat motion in a super safe way. And without the need for a crap-ton of iron. Which, by the way, I do have access to. Apartment dwellers (for instance) may not be as lucky 😉

          And I tend not to use belt squats for my clients because I have a number of other options at my disposal. But those that I have used it on (those with spine issues of some sort) have been fine with this particular exercise. It does take a bit to get the hang of, but if a spinal condition necessitates it, the time is well spent.

  1. Ok, so….

    Bear complex is a power clean, a front squat, a push press, a back squat followed by one more push press.

    I got that part.

    And you were doing 5 “rounds” for each set, right? So the first one was 5 rounds with 75 pounds. Got that part.

    So what is 52:18 and 47:15?

    52 seconds to complete the 5 rounds… and then 47 seconds to complete another 5 rounds…. yes?

    So what does :18 and :15 indicate?

    **I have no idea why I’m so obsessed with this particular workout. I just like your conditioning stuff. ;)**

    • Yep, that’s it. :18 and :15 was a typo — should have been noted as .18 and .15; 10ths and 100ths of a second. Yeah, I’m a geek for that kind of precision 😉

  2. Exciting times! The new Paleo f(x) site looks fantastic, you guys are doing some great work.

    Bear sprints are a new one for me, looks like the right mix of fun and brutal! Think I’m going to give it a go at the end of my Friday lifts, hope I have enough in the tank to get through it!

  3. Keith, how do I go about getting updates when there is a new post to your blog? I clicked the “Notify me of new posts by email” box. Is that it? Keep up the good work! Trying to find some new inspiration, you seem to be it.

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