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

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

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

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.


Lauren Brooks 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 Reifkind said...


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...

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 Reifkind said...


Why? What did beets ever do to you? lol

fawn said...


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

Tracy Reifkind said...


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