Monday, July 23, 2007

Me and my guy.

1:00pm Max Vo2 training with 16 kg. 50 total sets.

15 seconds on / 15 sec. rest for 25 min.

10 sets of 2 hand swings w/ 16kg 1 min. on 1 min. rest = 20 min.

Total workout 45 min.

I was really nervous going into this workout, because the 16kg is way harder than the 12kg. And even though I've done 40 sets before, I'm still not that comfortable with the heavier weight.

For one, even with my "hand bands" I knew I was going to tear up my hands, and after all, I'm still a girl about those things, lol. (That, and also the fact that I don't own a dishwasher aand doing dishes by hand sucks when you have open wounds, ouch!)

Mark had set the number of sets @45, but when we got there, I had found my groove and wanted to go for 50. He wasn't having it, at first, he had a plan, and he HATES to deviate from it, HATES it! But I guess I "called him out" and he had to go for it. I was going for it regardless, and he knew it!

By the way, Mark and I are using the same weight, and doing the same number of reps!

It was awesome having Joe Sarti there to tape it and keep track. Joe is one of the few witnesses in the KB world that has seen my transformation, from start to finish, and he is always so kind to compliment and encourage me. Thanks Joe!

two minutes in

ten minutes in

last 2 sets

Monday AM weight 129.2 (afternoon weight 128.0 18% BF)
1:00 KB


5-8am coffee w/cream 80 cal.
8:00 prunes (2) 40 cal.
11:30 PNB, raisins, celery, carrot 300 cal.
1:00 1 tbl. honey, 10 almonds, pinch of kosher salt 165 cal.
3:00 sm. soup w/chicken 250 cal.
5-7:00 sushi / drink, 650 / 150 cal.

Total calories 1635

I needed the sugar pre-workout, since I hadn't eaten much before 1:00. Then later that evening I went out to Sushi,(I know can you believe I ate out?), I think I had about 9 pieces? Along with other small misc. I estimated the calories on the high side.


Kori Bliffert, NASM-CPT said...

Tracy that is awesome! Especially with a workout like that, it is nice to know someone else is going through the pain.

Joe Sarti said...

Simply put AMAZING. One only wishes they were this fit/strong!

Proud of you Tracy!

Tracy Reifkind said...

Kori, When are the videos of the Kori / BJ workouts coming?? LOL

Tracy Reifkind said...


Your deadlifts were beautiful yesterday. One can only wish they were as fit and strong!

So nice to have you there.

Kori Bliffert, NASM-CPT said...

LOL! Hopefully soon!

Diane said...

Love following your are a true inspiration! Could really relate to your comment of the fear of a heavier weight. I am new to kettlebells and have been practicing only a month. Have the 9kg, really comfy with it, have the 12 kg, swings are great,along with TGU, but scared to snatch! Any advice how you "get over it"? Less than 3 months to RKC in October

Anonymous said...

I think it's pretty entertaining to watch thte difference in form between you and Rif. Jus tgoes to show that there is no cookie-cutter way to train. Looks like a fun workout! I love training with my Mike :)

Mark Reifkind said...


one of my clients today was commenting on just that fact, and how good it was for her to see us doing the snatches side by side so she could compare and contrast.
everything depends on how you are built; that will determine, to a large extent your form. You will snatch and swing much differently if you have long spine and short arms than if you have a short spine and long arms.
not to mention the myriad of variations that occur.
And it does go to show there are many ways to skin a cat. or do a snatch.
One of the things that attracted me to this,especially for my clients, is when Pavel wrote that this was basically a "peoples' exercise, where perfect form or expert coaching was required.Using kbs were quite forgiving to the body despite numerous variations in technique.
I swing and snatch like I deadlift, which is basically bent over with very small knee bend. this, suprsingly gets my hips into it more; though it looks like it's all back.
The squat style, that Tracy has mastered, kills my back( go figure) so I don't use it. But it sure looks pretty.
I hate watching myself swing or snatch. I haged watching myself dl as well. but it works and it doenst hurt me so there ya go.

Tracy rocked the house yesterday and I KNEW how hard I was working so I knew how hard she was.I would have to do that workout with the 24 kg to match it and there is no way I could do it.Especially at 7 reps a cycle.

This is a great protocol because you can do the timed sets AND do it hardstyle.The grip is not the limiting factor and 25 minutes is a LONG time to snatch, even with breaks. Even with the light weight( for me).
But I dig it and it's so cool to be able to train side by side with the love of my life.especially when I have to work so hard not to get my ass kicked! I am so proud of her you can't beleive it.
Course I always knew she had it in her.

Tracy Reifkind said...


For me it's all about progression. Start with the one you can snatch, a couple of sets to get your form, and then one or two with the heavier weight and work your way up to a set of 5-10, 12 etc...Always start with the lighter. You better get started!

I was most scared of my hands being torn up, the 16kg is brutal, much more than the 12kg, because the handle is bigger...especially rough for the women with smaller hands.

Tracy Reifkind said...


I meant one or two REPS with the heavier weight before going on to 5- 10, 12 etc. I just wanted to clarify!

Unknown said...

You Guys are great! I never get bored w/ either blog and look forward to both Tracy and Mark's posts. Thanks for all the ideas for my own practice. Let me ask one thing, I s V02 max tng the way to get snatch # up for the RKC as well, i mean it seems like it would be. Am i right in thinking this?

Franz Snideman said...


you and Mark are way to studly for me!

Great job as usual! Keep it rocking!!!

mark blakemore said...

tracy and rif, very impressive.

tracy, is your training strictly what you blog? didn't know if you did anything else. pull ups, deads, etc...

have been following your progress for some time. very impressive, you definitely got my attention. congrats on your conviction, you are truly an inspiration.

Kettlebell Lady said...

I always enjoy the extra push of working out with someone gives you. Sometimes I get to work out with my hubby too! The couple that swings together...wait...that didn't sound

Christine said...


Mark Reifkind said...


Depends. If your weakness in the test is your wind, then it might be a good thing to do to get your o2 uptake improved. the actual protocol calls for doing this 2-3 times per week to see the improvement.
it also calls for use of the 12 kg for womena nd 16 kg for men( under 220 lbs). If you have to test witht he 24 kg it might not help as much.
I would say train the snatch test as specifically as possible, then use the max vo2 work as a side workout for wind, speed and power of the snatch.
most people's grip becomes an issue with the snatch test, not so much their wind.

Tracy Reifkind said...

Mark B,

I don't do any other weight training consistently. I pratice 1-3 pull-ups at the end of each workout and throw some tri push-downs or a few DB curls in at the end of the workout, but nothing "formal" and that's only if I have some time.

I used to do some "ab" work, but I realized I didn't need to as the extra effort only paid of in thicker abs!

I'm pretty sure I've posted every single KB workout I've done since starting my blog, and that's quite a few because I've never missed a KB workout since I started a little over 2 years ago.

I really love the word you used, "conviction", it describes my commitment to my training and also my hope to help others choose a better life, in leading by example. Thank you