Wednesday, July 2, 2008

" This is where the fun begins"

So said the Dane of Pain Kenneth Jay before we embarked on the newest version of the Snatch Vo2 protocol, the "Boost", the peaking program for the max vo2.

heres the workout:

Although I wasn't participating in the Level 2 cert, I did get to train alongside the best of the best of the RKCs, including Kate Hawbaker( yellow shirt) and Christine Staunch ( blue shirt) next to me on either side.

My number was ten snatches each arm before time was up, before it increased to twenty, and, as you can see, it was tough! Although I had never used the "downstroke transfer", it became obvious to me that I had to try it to get 10/10 in 30 seconds. By the time we got to our last sets, however, I just didn't have the strength to get the timing of it down. (Yoana Sneideman had commented to me that she had video on her blog about how to do this transfer for the SSST, but I hadn't had time to review it, so I just winged it...turned out pretty good, huh?)

Can't wait to get in the gym and put this new training to good use. My coach, my love, my husband, is going to help me put this new method into use. Last year I was doing max vo2 and got great results. I stopped after my surgery and never really re-implemented it.I saw dramatic differences in my training from it not being included.
With this new addition to the max vo2 I am really excited about the possibilities about getting to new heights of strength and conditioning.

Stay tuned for the next level of snatch training,lol!


Boris said...

That looks like a great time! Really wish I could have been there!

Danny Evans said...

Awesome job Tracy, you're a machine!!

fawn said...

I am so envious! I wish I could have participated in RKC 2!

Franklin said...

Amazing job .. phew! it hurt just watching it. I can't wait to try it with the 16kg .. I'll be tuning in frequently to see your progress with it; it will no doubt sky-rocket like everything else you do.

Gabi said...

Great stuff! 40/min is very, very fast! Congrats!

christina said...

Holy moly!!! You were rockin it.

Tracy Reifkind said...


There's always next year!

Tracy Reifkind said...


I did this workout after co-teaching 2 morning classes and walking 4-5 miles with Fawn!

I can't wait to get at this workout "fresh".

Tracy Reifkind said...


Next year! It's not like you can't already crush all of the level 2 skills! I think it actually motivated me to train a few of those skills...I tried a pull up and some pistols the other day, lol....I'll need a year!

Tracy Reifkind said...


I can't wait to try it with the 16kg, LOL yeah right!

Very exciting stuff! It's feels great to have some focus with my training.

Tracy Reifkind said...


I've done 39 in a minute, going "all out", I have that on video. I tried it after Sara Cheatham posted her 39/1 minute results, so I had to try, lol! If I had done a downstroke transfer I would have got the 40....those transfers take alot of time.

When I tested the SSST the first time w/12kg, I think my number was 297....that was switching every 10 reps, which means at least 18-20 transfers. With the downstroke transfer (Mark calls it a 2 hand transfer) I could of added those reps to my total snatches breaking 300 easily.

Tracy Reifkind said...


Isn't video great! We also have the video of the beginning 5 minutes straight of snatches, but we won't be posting it. People will just have to attend Level 2 and experience it for themselves, lol!

Gabi said...

Oh, I remember that vid of your first SSST!

At that time I was happy to get 200-210 in (with quite some pauses) and was wondering whether you're genmanipulated or something that you can go nonstop :)))

I've never tried that downstroke transfer, but I'll have to, it looks cool :)

Franz Snideman said...

Very cool Tracy!

Wow, looks like fun....but very challenging!

Are you going down to the UCLA Cert is August?

Lauren Brooks said...

Machine is definitely the right term for you! Awesome meeting you. Can't wait to see what happens in the future with your training. The sky is the limit with you. 8-)



Banu said...

linked here from rifs site. reading some of your older post...awesome! i too have no ass and am hoping KB will take care of that. im a competitive swimmer at heart and am now getting heavy into KB. im working on a website for KB and women. right now its just a page in my personal site but i hope to launch a bigger one soon. hubby and i are opening a crossfit gym this year and im working toward my RKC.

love your blog! here's me:

Christine said...

OMG I can't see the dang video!!! ahhhhh...Yes you can add my blog, absolutley, I would love you to! I have to go train but when I come back I am going to figure out this thing!

Tracy Reifkind said...

kettlebell goddess,

Did you get your name from the DVD? Anyway, welcome to the Women and KB Club, LOL!

I've been focusing on women training with KB's for a couple of years, and when I attend RKC's I try and take as many photos as possible of the Women participants...I hope I'll be at you RKC!

Tracy Reifkind said...


The video is back up, it might of my side of the connection. To get a video longer than 3 minutes Mark and I use our "Flip", but we have to download it using Google, and it's a pain in the ass, lol!

We also have the first 5 minutes on tape, the part where we test for our 'number', but we couldn't use it on my blog because the content exposed too much detail. If I can find a way to send it to you I will!

Banu said...

yes, i definitely ripped that one off :)I give Andrea DuCane all the credit though! I try to say that as often as possible and always highly recommend her KB Goddess DVD. It helped me so much after my 3rd baby.
I'd love it if you were there when I do my RKC. Dont know when that will be body will tell me when it's ready.

Christine said...

Awesome Tracy! Your are a machine. I can only hope to have your drive! Now I know what I was doing wrong! hahaha

Tracy Reifkind said...


Aren't friends with video camera great! I didn't notice anything 'wrong' with what you were doing....what did you see, and how will you make changes?

Me however, I'm diggin' the 'downstroke transfer' and I'll keep practicing it!

Anthony C said...

i read your blog almost daily. i ahve to say i am constantly amazed and inspired by your workload capacity. that protocol was absolutely DISGUSTING and you ate it's lunch. awesome!

Tracy Reifkind said...


Wow, thanks! I just started a new wokout routine....details coming...using this new protocol. I can't wait to see the effects of this training.

My style of training hasn't had any real structure since coming back from my surgery and now it's got serious struture. Mark is coaching me and giving me my routine, thank God I don't have to think much...just do!