Thursday, July 12, 2007

Thursday, snatches 20/20, and pull ups

Almost there! I haven't really been training my pull up, but after my KB workouts I always try to do a couple of sets to see if I'm getting any closer, and I am!

Thursday 9:45 am KB snatches 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.
14 snatch, transfer, 1 min. on 1 min. rest x 1 set = 2 min.

Total warm up 12 min.

Work sets

20 L/20 R snatches x 10 (5 sets each side, continuous) 10 min.

20 L/20 R snatches, 2 min. on, 1 min. rest x 5 sets = 15 min.

15 L/15 R snatches, 1.5 min. on 1 min. rest x 5 sets = 12.5 min.

Total snatches 550/37.5 min.

Reverse warmup to cool down

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

Total workout 61.5 min.

My first 10 minute set of snatches, I think I actually went 12 min., that's what happens when you get in a "zone" and lose track of time, damn! Anyway, my pace was 20 snatches per 1 min. before switching w/1 trans. to the other side, so maybe a 1 sec. hold at the top. The first 15 reps, not a problem, it was the last 5 of 20 that was the killer! My forearms and grip were certainly tested today! My second round of 20/20 sets w/1 min. rest period, the same experience with the last 5 reps of 20, killer! So I dropped down to 15/15 for my last 5 sets, keeping the same pace.

My form was best by the time I got about 1/2 way and then to the last set, when I lost it and got sloppy, it was over! Great workout!

Thursday AM weight 131.2
1:00pm weight 130.4, 18% BF
6:30 Bikram yoga
9:45 KB snatches


coffee w/cream 70 cal.
prunes (5) 100 cal.
yogurt w/fiber, blueberries, 3 triscut crackers 380 cal.
lg fuji apple 100 cal.
spinach salad w/anchovy dressing 300 cal.
1 can tuna 150 cal.
2 Bit O Honey candies 60 cal.
chili pepper and tomato stew w/skirt steak (5oz) 450 cal.

Total calories 1610

I'm tempted to go on a walk this evening, but I'll be on the beach tomorrow doing my walk/jog for 50-60 min. so I'll pass on it tonight and do something else with my hour! It'll probably be overcast in Santa Cruz in the morning, but that's fine, it's still the beach!


Charley said...

Maybe a small jumpstretch band would help you in your quest for a pullup.

Happy Lifting!

Tracy said...

Charley, I'm not serious enough about the pull ups, I'm just messing around! I guess someone needs to "challenge" me, lol.

By the way, do I look like I need to lose or gain any weight?

Lisa said...

LOL. what happened to that "perfect weight" post a couple of days ago?

Tracy said...


I'm not sure what you mean by that???

Nothing has changed for me in regards to how I feel about what I weigh now...I perfectly happy with where I am, so why that comment?? To be honest, it feels like an attack, what's with the "LOL" What exactly was so funny?

If it refers to my question to Charley, he had asked me, on an earlier post, how I decided that I was finally at my perfect weight, and I explained what I based my decision on.

I think these recent pictures show that I'm lean enough, thin enough, certainly not "fat", besides I don't give a crap what anyone else thinks anyway.

Charley is someone that I've exchanged dialogue with over the last few months and the question was meant with a little humor, I wasn't being serious.

I use my blog not only to record workouts, calories/diet, but MY opinions and feelings based on MY experience. Life changes, hopefully opinions and feelings change when you grow, learn, and have different experiences, but how I feel about my current weight HAS NOT CHANGED, but it may, so what! I'm sorry you misunderstood.

Kori Bliffert, RKC, NASM-CPT said...

Tracy your back looks AWESOME! Pull ups are hard for me too. But I have to work on them for the RKCII next year.

christine said...

The muscle definition in your back is amazing!

Anonymous said...

oh, you're a girl after my own heart...getting after those pull-ups!! Keep it up, you'll be there in no time. But I know you can do it now, just gotta find that groove!

Lisa said...

I was referring to your question to Charley. It sounded like you weren't sure whether you were happy about your weight or not. Sorry.

Charley said...


Pullups are fun. Tactical, schmatical, chins, muscleups - it's all fun.

Tracy, I'll throw your question back at ya - how do you like the weight you're at? (I think I know the answer to that, actually).

But to directly answer your question, to me you look healthy, fit, and happy in the pictures you post - much more so than in the "before" pictures that are out there. If you feel the same way, then you're good to go.

If you don't and your current weight bothers you (which I don't think it does), then I'll give you an ego boost and remind you that you have lost about 1/2 your prior weight through non-surgical means in 12-18 months (and there ain't many people that can say that).

As to the exchange below my original comment, all I was asking is how Tracy figured out she was "done" losing weight. It's a legitimate question since many people who make the commitment to lose weight never "finish." Tracy has "finished" and I wanted to see how she figured that out.

My apologies to all for starting any rancor or hurting any feelings - it was not intentional.

Oh, and I am back online with a fresh start in a lower key manner (in a more user friendly blogging format).

Happy Lifting!

Tracy said...

Kori & Christine, What about my little booty??? LOL

Tracy said...

Sara, I'm already thinking, imagining what it feels like to do two! (pull ups) Thanks for the support!

Tracy said...

Charley, I know what you meant, I know, you know what I meant!

I don't think I need to say it once and for all, for now, I'm perfect!

See ya on your new blog!

Kori Bliffert, RKC, NASM-CPT said...

The booty looks awesome too!

Royce said...

ROCK ON Tracy you'll be there soon enough. You have all kinds of definition in your upper back, lats and shoulders. Seriously cool!

Guy said...


I did alot of body rowa using my pullup bar and a step ladder. I go the idea from Mike Mahler. Short story long, i changed my workout every month...3X3, 5X5, GVT, H.I.T, E.D.T, G.T.G, & 5,4,3,2,1, programs...bottom line i tried straight pullups after progressing in body rows this way & Voila easily got 9 good pullups.

If you ever motivate in the pullup direction maybe you can use this idea, body rows rock.

Great back by the way.


Can a person w/ a very flexible work schedule make use of the warrior diet..I.e 2 days a week I work a graveyard shift, then i'have ad y off, then work 4:00pm-12:00am for 3 days in a row. Should i consider a different diet.
Im only concerned w/ cutting up a little. But the warrior diet seems easy for me to stay for health reasons as well.


Lisa said...

Tracy, just curious, why do you want a bigger booty? I think my butt is big and my coach says it is and my mom makes stupid comments on it. So I wish mine was smaller.

Tracy said...


It seems that I owe you an apology as well. Rest assured that if and when I change my mind about anything, I'll probably write about it!

Tracy said...

Kori & Royce, Thanks!

Charley said...

Tracy, I like the set up you are using for pullups. Very professional. Stop by and see some Texan ingenuity for my solution if you want a good laugh.

Tracy said...


Mark lives the Warrior Diet and it woks beautifully for him, I think his BF is consistently 8-10%, so he would the one to get an opinion from.

I go back and forth, implementing the WD when I find myself dieting "willy nilly" and need the structure. Instead of eating, say 1:00pm-6:00pm, I chose my "window according to my schedule, so that can mean 10:00am-4:00pm.

I do prefer to eat all of my meals within a 5-6 hour range of eachother. But I don't always take control of that!

Elizabeth said...


Just out of curiousity, if you wanted to "train your pull up", how would you go about doing that? That's like amazon strength there!

Aaron Friday said...

Is your garage door opener plugged into your power rack for a reason?

I knew CA was progressive with energy, but that's truly impressive.

Tracy said...


I don't know how old you are, (I suspect you are under 18), but I know from your past questions and posts on Dragon Door that you admittedly have body image "issues". Your issues and my issues are not the same, but are similsr in the fact that they are related to food.

I don't expect you to understand any answer I give you about the "why's" I wish, or do, anything related to my weight or body. No one else has a problem understanding.

I am creating a shape to my body with my KB training to MY liking. I don't have a coach or mother telling me how they feel, not that I would care if I did.

I think it's important for anyone reading these comments, especially our earlier exchange that you (Lisa) weigh less than 100 pounds and you think your "booty" is too big!

I will be happy to address any further reasonable questions in the future, but I will pass on the rest.

Tracy said...

Charley, Funny! I will be stopping by every once in a while, but I prefer to stay out of trouble! lol

I'm just a former fat girl, swinging kettlebells, trying to stay happy and fit! I leave the politics to the "big boys".

Tracy said...


If I was seriously wanting to train my pull-up, and I might have to now, lol, I would have Mark show me how to do that, he has offered many times! But there have been a few recommended methods in these comments.

Right now I have some other training goals and I have not made it a priority. I just hop up on the bar after every workout and do about 3 sets of 3 attempts, the first one of each set being the best of course!

Fawn Friday is currently training her pull-up to be done with a 53lb KB attached at her hip!!! Check out her blog!

Tracy said...


F...ING AARON FRIDAY, is what I said out loud laughing and falling off of my stability ball! (That's what Mark makes us sit on at the computer) Are you the funny out there or what????

Jesus, where do you come up with this stuff?

Teresa said...
This comment has been removed by the author.
Teresa said...

Sorry, tried to edit & deleted instead.....

Anyway, Tracy, I can so relate to your initial ambivalence about your weight creeping back up despite obvious improvements in strength & musculature. I went through a similar episode (including the improved rear view, lol) but I'm almost a bit ashamed to say I'm back down a few pounds and happier about it.....just my own hang-up about numbers.

Question - your upper body looks absolutely awesome, which I imagine comes from all the swings, snatches, c&p. Do you think your legs have developed in an equivalent fashion with these exercises?

July 14, 2007 6:58:00 AM PDT

Tracy said...


I'm experiencing the same feelings about the number on the scale, although I once thought I "needed" to be 126-127, I can see now that 128 is exactly where I want to be, and even though I'm between 129-30, it's fine.

My legs are just as "cut" as my upper body, quads and hamstrings, and I've posted pictures of my calves! My abs are too! But, I am too old to do a "strip tease", LOL, I have to keep some things to myself!

Aaron Friday said...

Comment Deleted

This post has been removed by the author, due to an inappropriate comment about strip-tease, tattoos and alternate energy.