Friday, October 3, 2008

Baby Got Back...Literally! More speed work

I would never normally post this picture of my backside, but it makes an important point, so there it is.....

The point is that I had been training, fast and furious, with Max Vo2 speed snatches, not just with the 12kg, but with the 16kg too, in addition to lots of heavy 2 hand swings, mostly 15 sec-1 min intervals, and the muscle density in my body is too much! Now, some might say, how could you have too much muscle? It's not the muscle that bothers me, it's the hunger my training creates, and eating my way up to an extra 5-8lbs of muscle AND fat! I cannot starve myself and do the kind of training I do...well maybe I can, but I don't want to. Sure I don't want to lose any more muscle than I need to...what does that mean? It means if I have to lose 2-4lbs of muscle to lose 4-6lbs of fat then so be it. Guess what? Looking at my back, I've got a little extra of both I can afford to lose, lol! Being smaller and feeling good in my size 6 jeans is way more important to me than swinging or snatching those heavy bells....bottom line.

I train because it makes me feel good, because it makes me feel as if I look good. Call me vain, whatever! But after not feeling good about my health and the look of my body for most of my life, I'll chose vanity.

6:00am KB's
7:00 interval walk w/Liz

Warm up

40 2 hand swings w/12kg x 3 set, 1 min work/rest = 6 min.

Work Sets w/12kg 3 min work set, 1 min rest

44 trans, 1 min,
12 clean, press, trans, 1 min,
44 trans, 1 min,
1 min rest

10 double clean/press w/2 12kg's, 45 sec work,
45 sec rest

I rotated these 2 sets x 6 = 33 min.

6 double bottoms up clean w 2 12kg's, holding for 5 sec. each at the top, 30 sec work, 30 sec rest x 6 sets= 3 min.

Total workout 42 min.

I've changed my 12kg swing speed to a 44 rep per minute, it really makes a difference. Completely new workouts, just changing the speed.

Life is good, speed swings are good!


fawn said...

I hear you Tracy... ever since I started to pretending to be a powerlifter I get insatiably hungry! Last summer I was walking around over 5 pounds lighter. Oopsy!

Carrie Beauchamp said...

This is sooooo true.

Heavier weights = more muscle = clothes fitting differently.

Hummm...I choose fitting my legs in the size 6 verses the 200lb squat.

Plus the crazy thing is I am less hungry when I do muscle/cardio endurance workouts verse muscle strength workouts.

PS. You Rock Tracy! I did only 5 rounds of the double KB workout (swings, clean and jerk, snatch) you posted a while back and it put me in my place. I have alot of work to do.

cathy b said...

Call me crazy but you look awesome.
Hope to talk to you soon.


leslie said...

First of all, you look AMAZING!
Secondly, it is pretty cool that, based on fuel and activity choices, we can changes our bodies. I've been doing more upper body work, because I was focusing almost completely on running and as a result (surprise!) was getting a runner-ish look. Honestly, so much of how we look and feel IS under our control! :)

leslie said...

I kinda did your workout today (with modifications for my lack of strength) and it was super fun! Your blog really is like having a personal kettlebell trainer -- thanks Tracy!

Mark Reifkind said...


its great that you recognize the resource that tracy's blog is. I am amazed almost daily how little people seem to take advantage of the incredible amount of free, PROVEN material that tracy puts up all the time.especially people that have a large amount of weight to lose.why they don't start at the beginning of her blog and 'follow along' with her routines and diet I just don't know.
thanks though, glad you are getting so much from her journey .

Franz Snideman said...

AGREED! Speed swings are KING! Overspeed eccentrics have certianly gotten Pavel excited. I always hear him talking about how effective they are!

You should start doing some sprints with those new glutes of yours!

Haley said...

Tracy, you are looking great, but I understand wanting to get rid of a few pounds, muscle or not. :) I love your blog and it's always an inspiration to read.

Keep up the hard work!!

fawn said...

Tracy need to put out a dvd! Seriously... it will be huge.

Tracy Reifkind said...


And don't you hate it when people say, "But you look good, you don't need to lose any weight"

Has the extra 5 changed your yoga practice? I hate some of the poses I have to do at this heavier weight.

Tracy Reifkind said...


When you see my training videos and I'm wearing jeans again, that's when you'll know, I back!

I miss my jeans! They still fit, but I don't like tight clothes!

Tracy Reifkind said...


You're crazy! Do you want the back of a linebacker?

But thanks for the compliment. I feel great, until I put on my clothes.

Tracy Reifkind said...


As you know not everyone is "built" to run! I find it amazing when I see "runners" and how lean they are, and usually the women have narrow hips, like boys. More power to you for the type of training you do!

Every once in a while I think I might want to break out into a slow jog, I take a few "jogging" steps, and I'm quickly reminded....I wasn't built to run, or jog, lol! Bike on the other hand....I can do some serious uphill cycling with these hips and thighs!

Tracy Reifkind said...


LA was the first ime I saw speed work at a Cert! It wasn't done at my Cert 2 years ago.

For what I want from my KB training, speed work is something I've been doing since being introduced to fast snathing via Max Vo2 over 1 year ago. I've applied that concept to swings also.

As far as sprints....yeah right! I found sprinting on the beach almost fun when I weighed 126-128lbs., but at this weight, good Lord! I'd rather sprint with KB's, that way my feet never leave the ground, lol!

Tracy Reifkind said...


Actually I feel great, but my clothes don't fit. And this "muffin top" situation has got to go, lol!

Tracy Reifkind said...


I'm constantly exhausted! I need an agent! A personal assistant! I've taken the morning off....kind of....and I've been of this stinkin' computer now for hours, and I'm still behind!

As you know, I could go on, and on, and on......

Haley said...

LOL! I hear ya! Good Luck! I'm sure it'll be off in no time at the pace you're going. :)

Unknown said...

Tracy, I love your honesty. To me, there's nothing wrong with vanity being an (the?) impetus for training. Good health & all is a very noble objective, but there's nothing like looking good!

Carrie Beauchamp said...

You know it is a good day when one can put on a pair of jeans straight out of the dryer. :) and with that being said... it is time to workout.

Tracy Reifkind said...


I remember the first time I lost a tremendous amount of weight, I was 210 at the time, I saw my double chin from the side view in the mirror, and thought.....You're too pretty to have such a fat face!

I ended up losing around 70lbs, and stayed that way for about 2 1/2 years, before slowing (or quickly actually, lol) inching, literally, back up and over 250lbs!

Tracy Reifkind said...


Ahhhh....jeans straight from the dryer! I vaguely