Sunday, October 14, 2007

USSST w/16kg: 177 reps

The Start

The Finish

I had hoped to get the camera to record the entire ten minutes but it clicked off twice. I was keeping track with a calculator and pencil. I just have to say how incredibly proud I am of Tracy and how much she kicked ass in this, the first time taking the test with the 16 kg! The first time she even snatched the thing was in this past spring! I can't tell you enough how impressed I am with her athletic ability and incredible drive to improve.She wasnt even breathing hard and NOBODY can say a word about any of her lockouts.
Her goal was to go the ten minutes without putting it down and she did that and more. Next time she'll go faster and close in on 200 reps.!

Since my weight was up from 2 days of alcohol induced pig out's, I decided to not wait until Monday to test the 16kg 10 minute snatch. So when I got back from Santa Cruz, about 2pm, I just went for it...what the hell right?

My first goal was to not put the weight down the entire 10 minutes.....that was much more important than the number of reps. The strategy was to switch every 7 reps, because of my Max Vo2 training, I was comfortable with 7 reps. Also, I wanted to keep a steady pace and not run out of breath. Then, the rep goal I set in my mind was 180.

I accomplished, with ease, my first goal, I think at this slow pace I could've gone a lot longer, maybe 3-4 minutes more, I wasn't even close to oxygen debt. I didn't even tear up my hands because of the slower pace. I was able to get my 7 reps easily, next time I'll go for 8, and a little faster. How many reps can I do next time...really, it doesn't matter! I'm just thrilled that I did it! It was the first time, but not the last.

Life is good.


Pamela MacElree said...

Nice work Tracy, I didn't realize that you just started snatching the 16kg a few months ago!

Bill Fox said...

Very nice and lot's left. You could do 200 tomorrow. O.K. maybe day after...

Mark Reifkind said...

man, I think she could do it this afternoon.five minutes after she finished it was like...nothing,lol. I would still be on the floor.

leslie said...

Holy cow -- I am big-time impressed! Way to go, Tracy!

fawn said...

Cripes Tracy...
I am so glad you got that out of your system before your visit over here. In no way am I going to even think about snatching anything for 10 whole minutes. The TSC five minutes just about killed me. LOL!

jen-shaktifit said...

GREAT JOB TRACY! You did it, now you can sit back and enjoy the memory :) Cant wait to chat in MN! P.S. enjoying my red wine...(sucka for the feel good)...CHEERS!

Tracy Reifkind said...


Thanks. My focus before this was the SSST w/12kg, which I tested earlier this can snatch only so fast, lol. So moving up to the 16kg was the next place to go.

Happiness Within said...

Congratulations Tracy!

Tracy Reifkind said...


I did feel as if I had lot's more. I found a perfect groove, following the bell into the downstroke and getting it to "pop" out of the bottom.

I'm most excited about my pacing and not tearing up my hands. In fact my grip was never a concern.

Tracy Reifkind said...

Mark knows I could've done a regular workout right afterwards.

In fact, I'm sorry that I didn't....considering I missed Saturday's (WO) in preparation for this test. I can't wait to get back in the gym tomorrow!

Tracy Reifkind said...

Leslie, Jen, HW,

Thanks, I'm glad it's done....until next time!

Tracy Reifkind said...


That was the do it before my trip!

I can't wait to put you through the Max Vo2!

BJ Bliffert said...

Excellent Work Tracy! Keep it up.

See you Thursday,


Joe Sarti said...

YEAH BABY, Awesome!

Yoana Teran Snideman said...

Great Job Tracy!!!!

I don't have any doubt that you can do more reps.
Now you have the feeling. Next time it is all yours :)

I will suggest to switch hands at the bottom instead that perform an extra swing. Every time you switch with swings you are wasting 1 to 2 snatches.

All the best and keep us informed!!

Tracy Reifkind said...

BJ, I'll see you AND Kori...right?

Tracy Reifkind said...

Joe, next time we need to make sure you're shut up all the "haters"!

Tracy Reifkind said...

Yoana, I've played around with the downward transfer, and I couldn't get it....maybe you can do a demo video of the technique...OH, it's probably too late...I mean, the baby and all. LOL!

Anyway, did Jen use the downward transfer when she did the 320 w/12kg? I know when I did that test I switched every 10 making that around 27-28 transfers...that does waste alot of time. Next time I test the 12kg, I'll probably do 12-15 reps before transferring.

Yoana Teran Snideman said...

Yes! Jennifer switched hands at the bottom each repetition.
In fact I designed her a training program specifically focusing on switching hands in the bottom position.

I will go ahead and film the technique and post it on my blog.
I am pregnant but still capable snatching (I hope) Ji-Ji

aikigirl13 said...

Hey Tracy,

Check out my post on last Call.

We had "locker clean up" at work this past week. The security boys got ahold of my 12K KB from my locker and couldn't put it down. I watched the tough guys huff n' puff from 50 swings. Then they wanted to know where they could start on KBs.


Tracy Reifkind said...


Wow, that would make a huge difference, no joke!

I wonder why no one teaches that? I got, I think, 285 snatches w/12kg the first (and last) time I tried it...add in the 27 transfers and that's over 310.

With the downward transfer AND my MaxVo2 training I should smoke the next test!

I'll be looking for the video!

Tracy Reifkind said...


So are you or your hubby going to train them? lol It's never as easy as it looks!

You mentioned your husbby coming down for the Feb. cert, are you certified? If not, why?

Yoana Teran Snideman said...

Yes Tracy, Switching hands in the bottom will make a huge difference.... Snatching the 24 or the 20 as part of your training will make a huge difference too.

I will let you know when I post it on my blog!

Lauren Brooks said...

NIce going Tracy! I have never head of anyone saying that they did 10 minutes of snatching with ease. YOu are on to something here. Keep it up! 8-)

Iron Tamer said...

well therer you go, the standard has been raised.

aikigirl13 said...


I'm too busy. I'm training for my black belt test, working full time and helping run the dojo. And I'm trying to turn my work into a green hotel too.

Patrick is signed up for RKC in feb.

Tracy Reifkind said...


It was the slow pace! Next time I'll speed it up and I don't think I'll be using the word "easily", LOL

I felt my strength would give out before my endurance at that pace.

Tracy Reifkind said...


The standard should be the "attempt"...not the number of reps. In that respect I agree with Cate! (She mentioned the fact that not alot of women even test w/16kg)

BJ Bliffert said...

Yep, both of us.

Tracy Reifkind said...


I often think about going back and earning my black belt in Tae Kwon Do, but I'm not interested in sparring!

I would love, love, love, to hear more on your "green hotel"

Aaron Friday said...

Tracy, you should do Judo or BJJ. Totally.

The "standard" is the attempt. I like that. Not enough participants in these things, and participation is where it's at.

Royce said...

Damn Tracy i just got back from vacation and I see this. Outstanding work!!!!!!

Tracy Reifkind said...

Thanks Royce, although I will be reneging on the drinking thing, at least once this weekend!

Aaron's keeping guard of the fridge!

aikigirl13 said...


I used to do TKD mixed with Krav Maga, it was great but constant kicking the pads were tearing up the joints in my feet. I stand all day, the TKD had to go. I found a great traditional aikido teacher, I've been on the mat almost everyday for the past 4 years. BJJ and Judo can be a blast. My hubs still trying to get me to go with BJJ, but I'd rather play with weapons and standing against multiple attackers.

If you ever get the chance to checkout Shihan Keiko Fukuda's Judo, you'll be amazed. She's 90 years old,holds a red belt and sometimes will teach in San Jose.

As for turning my workplace green, it's still in the infant stages. It's a large cultural project. The goal is 95% reduction in trash,100% substainable products and getting 100% the staff to understand why it's so important.

take care

-aka- Chev said...

I had to look at these videos again. You're not only a hot're inspirational to the core. I'm in my office now and if I had my kettlebell, I would be the stinkiest, sweatiest kettlebell snatcher in her!! Then I would be reading your blog all day...cuz I'll be FIRRRRRRRRRRED!!! Again, you're great and you make others do better. You're diet is off the hook....Take it easy!!!