Friday, July 20, 2007

It's a nice day for a walk; waiters walk.

This workout was the first workout in a long time that just didn't have a plan! I started way too late in the day, 12:30. Mark had a client in the gym. so I had to train outside (not a big deal, I don't mind). And once my workout doesn't have direction, I lose motivation, I don't feel strong, my mind starts to wonder, I didn't have any music, etc...

12:30 KB

10 minute warm up w/12kg, with the usual 1 min. on 1 min. rest, 2 hand swings/transfers x 5 set = 10 min.

Work sets

double clean, dbl squat, dble press, waiters walk (6 steps) w/12 kg's, repeat 5 times, ending w/press. (Video shows this set) 1 min. on 1 min. rest x 8 sets = 16 min.

Variety of clean/squat/press/waiters walk/transfer, w/1 16kg (no plan) 10 min.

I ended the workout w/

10 L,10 R, clean presses w/12kg, 1.5 min. on 1.5 min. rest x 10 sets = 30 min.

If I had been in the gym, I would've taken a shorter rest period in these last sets, but I wasn't in the mood, I felt like I messed up my workout, I just wasn't "feeling it" and had to force myself to knock out the last 2 or 3 sets. And because I was outside, it was cool (temp.) and I hadn't worked up much of a sweat, so I didn't fell like I had a good workout. I hate that!

Total workout, 66 min.

I forced myself to go to 7pm yoga, part of my "recommitment", I had to walk the talk!


christine said...

Okay, that's putting my morning walk to shame!

Guy said...

Cool Vid! Tracy, have you ever tried swing walks?

Royce said...

Nice one Tracy. As Rif says and I'm finding out, it's the ones that are less than perfect that count the most. Rock on!

OH yeah, for some stupid reason I alway though Palo Alto was closer to Sacrement more inland. Ya'lls location kicks ass. Have a great beach day!!

Tracy said...


My Friday client and I walk a mile before we start the workout, and just recntly started carrying the bells (rack position) switching sides and stopping every 1/8 mi. for swings.

That's the least you can do, right?

Tracy said...


I don't care for walking swings, it's hard to invlove your hips properly, but I'll be doing more lateral swings, lateral transfers, etc. in my videos soon. With the weather being so nice adding that element into swing training is fun when you have the space, like outside.

I love waiters walks, though.

Tracy said...


Yea, but I soooo value my KB workouts that I hate to feel like I wasted any kind of opportunity to make gains. I'm all about taking it as far as I can!

My B-day is coming in a couple of weeks, and I want to feel my very best!

christine said...

I think I just got challenged! My 18# just arrived today, so I may have to give this one a try!

Tracy said...


What ever happened to your "baby bells"??? You might be able to handle those, LOL!

christine said...

Ouch. Guess you haven't read my blog in awhile!

I've been swinging with the 26#, and ordered the 18# to do things like snatches, cleans, and presses - thought I can clean the 26, but just barely.

Mark Reifkind said...


As a matter of fact I just looked yesterday, but I confess I haven't had much time. I was just razzing you!

I don't have time to comment right now, but I will later. You know I dig you!

Tracy said...

DAMN, DAMN, DAMN, that "sign in sign out" thing is a DRAG!!!!!

You know that last comment came from me....I sure Mark would dig you too, but I dig you more!

aikigirl13 said...

Hi Tracy
Did you get your tattoos before or after dropping weight/training? I have a few larger tattoos that I got when I was at my target weight, but ended up chunking up after breaking a leg. I'm back on track with KBs/Aikido/diet with 40lbs lost and 20 to go. I was worried about the tattos distorting.

Tracy said...


All of my tattoos, with the exception of the one in the middle of my upper back, were done over a decade ago, before the last weight gain/loss.

One of my friends joked once about the koi fish on my arm, she said, "That used to be a salmon, now it's a koi again!", LOL

Congrats on your successful weight loss, keep it up!