Wednesday, August 29, 2007

Tracy's All Day Lunch #2


Wednesdays are my, 12 hour away from home, make sure and have all my with me food days! Here's what I packed this morning; (clockwise, bottom picture)

raw beet and carrot salad w/pineapple, dates, and spicy ginger dressing 400 cal.
pea/veg soup w/smoked turkey 350 cal.
extra spinach for soup 0 cal.
Peets coffe w/cream 40 cal.
lemon wedges for soup and water 0 cal.
steel cut oats w/sugar and 1/2 cup lowfat milk 250 cal.
crenshaw melon w/procuitto & 1 pear 210 cal.
Prawns for beet salad (small container) 200 cal.

Total calories 1450

Add morning coffee w/cream 80 cal. = 1530 calories

Most of this lunch was packed the night before with the acception of the oats and prawns that I prepared this morning @ 5:30am.

I'm going to Denver this weekend, for my mother's wedding, so I'll miss Saturday's workout, instead I did Thursday's press/squat, this morning @ 6:00am, so I could get to work by 8:30. I'll do my slow snatch w/16kg early Friday morning and still try to make it to Santa Cruz!

Wednesday KB 6:00am

Warm up

40 2 hand swings w/12kg, 1 min. on, 1 min. rest x 4 = 8 min.

Work sets

#1
dbl swing, dbl clean press w/ 2 12kg's x 10, 1 min on., 1 min rest

#2
40 2 hand swings w/20 kg, 1 min, on 1 min, rest

I alternated these 2 sets in this order 5 x each (10 sets) = 20 min.

repeat #1
dbl swing, sbl clean, press, w/2 12kg's x 10, 1 min on, 1 min. rest

#3
2 hand swing, 2 hand catch, squat w/20kg x 10, 1 min. on 1 min. rest

I alternated these 2 sets in this order 5 x each (10 sets) = 20 min.

15/15 bottoms up cleans x 3 sets = 6 min.

total workout 54 min.

9 comments:

Lauren said...

You would be an amazing personal chef. Ever thought about doing something like that? I would buy some of these snacks already made, since they sound so good. I just wish I had the time and patience to make them.

Tracy said...

Lauren,

I constantly think about how I could, not only make some kind of money making food, but more importantly teaching people and helping people do it on their own.

That's why I lean toward cooking classes.

Seriously, it's not that difficult!

Zorbs said...

At some point, would you give some ideas for a bare-bones, I-don't-want-to-workout-but-I-have-to kind of routine? :)

Mark Reifkind said...

zorbs,
this is mark, tracys husband. why don't you start where tracy did;
4 two minute sets of swings( any combinations) with 2 minute rests between sets?
4 sets and only 16 minutes total.Tracy spent a lot time in the beginning with this routine done only TWICE a week.
the key is NEVER missing workouts and pushing those two minute sets harder whenever you can.

Colette said...

I just can't think about eating beets :( The rest of it looks great though.

Hope your week is going well.

Tracy said...

Colette,

Why? What did beets ever do to you? lol

fawn said...

Tracy,

Way cool workout, I can't wait to try the in person!

Tracy said...

Fawn.

Yeah, this one was pretty straight forward. And since I've recommitted to yoga regularly, I can squat easier early in the morning, I've increased my flexiblity!

Colette said...

Tracy....beets looked at me funny when I was a little girl ;) lol