Thursday, February 14, 2008

Tracy's All Day Food 2/13, and Heated Hallway KB's!

This is the 3rd day in a row that I've had, basically, the same exact menu with the exception of the soup. Monday and Tuesday because I was at home I had a yogurt/protein smoothie for lunch that I used the blender work I don't have a blender so I brought some soup instead.


10:30am, salad w/curry dressing 300, tuna with 1 1/2 T. mayo 225 cal.
1:30pm lg apple, 1oz. raisins 210 cal.
steel cut oats, 1/2 lowfat milk 220 cal.
5:30pm soup w/ 4oz chicken breast and spaghetti squash 400 ca.

Add in morning coffee w/ 1/2 & 1/2 ( I switched from heavy cream) 100 cal.
1445 total calories

Heated Hallway KB!

I've done a couple of short KB workouts in my hallway recently. Because we have a floor furnace I can get it really hot and I can close off my hallway from the rest of our house so I've done a couple of short heated KB workouts recently. The first 2 (one each week) I used the 8kg (18lbs) and did 5 min sets (200 reps) w/2 min. rest x 4 or 5.

Yesterday I came home from my Bikram yoga class, cranked up the heat, and picked up the 12kg! It was my intention to do 2 min sets w/1 min rest, but after 90 min of hot yoga I knew 1 min sets w/ 30 sec rests were more doable! So here's what I did,

40 transfers. 1 min work
30 sec rest
10/10/10/10 1 hand swings, 1 min work
30 sec. rest
40 2 hand swings, 1 min work,
30 sec. rest

I repeated these 3 sets in this order x6 = 27 min, 720 swings total.


leslie said...

Another fascinating way to train! Do you count each and every swing, or do you just know you pace and go for time?

Tracy Reifkind said...

Leslie, I know my pace is 40 rep/min. sets.

Anonymous said...

I like that 16kg bell is the same size as the makes you look really bad ass!

You will get that snatch goal. I passed the snatch test with the 16kg 19/19. I started with 3 reps and worked my way up to 25/25. I would take a couple breaths at the top, (not that you need to) or that I could during the RKC test :) and if I can do it, you can too! that is pretty much where I am at now :) though 5 reps :) I too had forgotten how heavy that bell is to snatch!

Tracy Reifkind said...


Yes, let'd not forget what's really important....looking bad ass! LOL

The smaller handle really does make a difference.