Tuesday, May 1, 2007

I'm Baack

I'm currently on sensory overload after getting back from the RKC this weekend! The weekend was a life changing event for many and that left me, personally, full of self reflection. So many people and students helped change my own course (in life) and it will take me a few days to sort some of it out. So much to share but I also want to include pictures and that will take some time, hopefully by the end of this weekend, with Mark's help I can get that done. In the meantime, his blog (rifs blog) has quite a few pics.

But my training has reaped the benefit of this weekend by being inspired to fine tune my form. I've always been proud of my form, but there's nothing like spending 3 days watching students improving their form that will motivate you to improve yours!

9:00am KB snatch w/12kg

Warm up

40 2 hand swings , 1 min. on, 1 min. rest x 3 sets = 6 min.
40 transfers, 1 min. on, 1 min. rest x 2 sets = 4 min.
16 snatch, transfer, 1 min. on, 1 min. rest x 1 set = 2 min.

Total 12 min.

Work sets

30 sec., snatch L, 30 sec. rest, 30 sec., snatch R, 30 sec. rest

total time 2 min. per set

#1, 16 L, 17 R
#2, 17 L, 17 R
#3, 17 L, 17 R
#4, 17 L, 17 R
#5, 17 L, 18 R

5 sets x 2 min. = 10 min. 170 snatches

36 snatch, transfers, 2 min. on 1 min. rest

30 sec. snatch, 8 L, 1 trans., 8 R (15 secs. each side), 1 min. rest

I alternated sets #6 & #7 x5. Both sets took 4.5 min to complete x 5 = 22.5 min. total

40 2 hand swings 1 min. on 1 min. rest x 3 sets = 6 min.

Total workout 50.5 min.
Total snatches 186

All sets performed with new and improved form, I hope to have some video soon. I actually dropped the bell on a transfer because the hip snap was so powerful the bell just flew out of my hand before I could catch it with the other!

I'm skipping yoga this morning to practice TGU's and presses!

Monday AM weight 129.8 (ouch!)
9:00am KB
5:15pm Bikram yoga


6:30am coffee w/cream
8:30 apple 120 cal.
11:30 steel cut oats w/1/2c. milk, 2 t. sugar 260 cal.
12:30 lg. chili pepper soup w/6oz. ground beef 550 cal.
3:30 decaf espresso/coffee w/cream 100 cal.
7:15 yogurt and sliced almonds 340 cal.
Misc. prunes throughout the day 120 cal.

Total calories 1530

I had to force myself weigh in Monday morning. I decided to pratice what I preach and just face the truth head on, after all, the number is just data. To be honest I was just grateful it was not 130lbs. (or over), close, but not over! I ended up succumbing to the free M&M's (big time, Karen knows the whole story!) in the hospitality room Sat. night and paid the price. That combined with time changes and workout changes will take a few days for me to level things out. I'm going to take advantage of the extra weight to practice some strength moves this morning, but it will take me the better part of a week to get back down, slowly.

Life is good.


fawn said...

Hi there Tracy.... I am just sipping coffee, getting ready for my day at the gym. This was a life changing weekend for me, for sure. Overwhelming really...
When I went back to work at the gym yesterday, I was looking at all those machines.... they just seamed so pointless to me. I have never been a machine trainer... now, they just seam ridiculous.

I picked up some 20 and 24kg kettlebells, brought some to the gym. I plan on making some converts.

Assist with you next year! Count on it! I like your beauty and the beast idea! Aloha!

Tracy Reifkind said...

Fawn, Dang, woman! I hadn't even finished my post yet, I was interrupted by Mark, he has to get on the computer before going to work and it's only 4am!

I'm still so pumped! In fact, instead of yoga this morning, I'm doing TGU's and presses.

Christine said...

Glad you had fun, looks like a blast-- and welcome back to the blogosphere!

Christine said...

Oh-- and M&Ms are the devil's work. :)

karendenning said...

Hey, Tracy! It's so great to read your blog now that I got to know you a bit. You were such a great and caring instructor, I can only hope to do half as well with any new victims that find me :-).

I'm inspired to see your awesome workout so soon after returning from such an exhausting experience. I know that it will take me another day to get back into the "swing" of things. (Pun intended).

Let's do an M&M challenge -- we'll count how many days we can go without!

Have a great day -- K

Christine said...

Welcome back! Looks like you had an amazing weekend!

Lauren Brooks said...

Aren't those seminars awesome? You must have motivation pouring out of you skin. I can definitely feel the excitement from your blog. Such a great feeling with all that extra energy you must have! Have fun with the TGU's and presses.

Franz Snideman said...


congrats on your Assistant RKCship and your obvious thirst for better technique and skill. You and Mark are both very inspirational and motivating to Yoana and myself.

If I ate your calories I would be the national poster boy for the Kenyan Marathon Team :)

Royce said...

I am so behind right now with my internet being down. Tracy, you swung the beast at the cert? You go woman!!

Tracy Reifkind said...

Hi Karen!, As long as you don't put the M&M's in front of me I should be fine, and of course don't make them FREE!

Stay tuned, I've got lots of pictures of our team I have yet to post. I'm just short on time this week.

Tracy Reifkind said...

Lauren, I just wish I had time to write.

The TGU's were awesome! I guess I just wasn't ready to include them in my workouts yet, that's changed!

Tracy Reifkind said...

Franz, Perfect form burns more calories, that I'm sure of!!!!

Tracy Reifkind said...

Royce, Coutney Cheng also swung the beast, and she only weighs 103lbs! Her husband has pictures of it and I hope he sends them to me so I can post it. Fingers crossed!

Mark Reifkind said...

Honey, we have a 97 lb bell at Girya so you can always swing that and I can get some pics.

charley allen said...

Hi Tracy, good work over the weekend and good pictures. Forgot to tell you to say hi to Tom Healy if he was in your group.

In about 4 weeks, once I have enough daily weight data to chart a trend, I am going to post an excel spreadsheet in my blog along with a layman's explanation of a trend formula I use.

Why do I use a trend? Well, a trend makes day to day fluctuations in weight less of an alarm for me than an upward move in the trend line.

Look for this in late May or early June.

Tracy Reifkind said...

Honey (Mark), Bring it on!!

Tracy Reifkind said...

Charley, Cool! I love how consistant you are with your training, and look forward to your spreadsheet!

We did have a "Tom" in our group, did you see him in any of the pictures? As soon as I get time to have Mark help me organize the pictures and crop them for better detail I'll get them up. I can't wait!