The Tracy Rif Sock Sleeve for KB training.

The Tracy Rif Sock Sleeve for High rep Snatch and Swing training.

Perhaps the most troublesome aspect of high repetition snatch and swing training, especially for Comrade Ladies, is the wear and tear on the hands. Women clients, most particularly, are loathe to develop calluses much less deal with tearing those calluses.
While proper hand care; consisting of shaving and filing large callus pads down regularly, is vital, many trainees like to use some kind of hand protection during rigorous training.
One can use gymnastics grips(sometime poor feedback from the bell), make grips from athletic tape( hard to do if you train alone) or, you can use an innovative solution my wife came up with; the Sock Sleeve.
This is a very simple solution to a vexing problem. The gymnastics grips and the athletic tape work by reducing friction between the hand and the bell. Holding the bell in the hook grip and NOT deep in the palm is another key component to not tearing calluses and this solution actually encourages the correct hand and grip position on the bell.
All one has to do is find a pair of medium thickness socks and cut the top, elastic portion of the sock off. A two inch section is best, although one can cut three inches if they have very large hands. We have found crew socks, as opposed to tube socks to work best although feel free to experiment. New socks works best as the fresh elastic helps to keep the sleeve in the right part of the hand.
Simply slide the sleeve over the top of the hand covering the lower portion of the fingers and the top section of the palm of the hand. Just where the bell should sit if properly held!
That’s it! Pick up the kettlebell and start snatching or swinging and you will find there is considerably less friction in the hand right from the start, but with almost no extra bulk to tax the strength of the grip. The sleeve doesn’t roll up as you swing and encourages you to hold the bell in the correct part of the hand. You can use this all the time or just when you feel tender or hot spots on the calluses.
A very simple but effective solution for keeping the hands in tip top shape and keeping your training on track.Nothing worse than wanting to train but having to make adaptations because the hands are trashed.
Enjoy!

Mark Reifkind

Eating Clean, start with spinach

One of the miracles that has happened to me in the last few years has been my health. If the way I feel, right now, is healthy, then I've realized that I've never been healthy in my life...until now. Not only does my body look fit, but I feel as if I have this "healthy" energy that people notice and comment about.

I feel heathly because I eat healthy. I eat healthy, because I can eat more! Healthy foods are lower in calories, it's just that simple.

I lost my weight by going back to basics. Basic heathly, live foods. And my goal was not to get healthy, it was to lose weight! And like my KB training, it has been a progression. The more good clean food I ate, the more I wanted to eat. The better and faster I got at cooking and preparing good clean food, the better and faster I got! Every one has to start somewhere, and I started with spinach!

But before I get into that, I want to expand upon what I mean by clean food. Clean food, to me, is live food. Live food isn't necessarily food that has been alive at one point, although that is a literal definition of live food, but also food that gives life. And, what I mean about that, is food that gives health, because a healthy life is the best life. Live food is obviously the least processed. Live food is real, not fake.

Now I'm not claiming that I never eat some processed and even fake foods, but it gets less and less every week. And my weakness is desserts! That's why I cave at bake sales, because I much prefer "home made, home baked" goodies, as opposed to store bought, made with hydrogenated fats and fake sugars. I chose ice cream with real sugar, not corn syrup, and I never eat foods or drinks w/splenda or equal. (there's another reason for that, also, that I will get into another time).

So, back to the spinach. I found spinach to be the easiest vegetable to incorporate into everyday foods because it's flavor is mild, therefore less "detectable", it cooks fast, and can be eaten raw. And with pre-washed, pre-packaged baby spinach so available, the most convenient, not to mention highly nutrtious, (oh yeah, that too, lol).

So in addition to opening up a package of baby spinach and making a salad, which can be as easy as adding a tomato and store bought dressing, to now, I clean and wash my own fresher (IMO) spinach, add home grown tomatoes, just picked green beans, and homemade dressings. And since my salads are always "main dish" salads, which means I add my protein source to it, you can buy a roasted chicken or use a can of tuna, or steak, whatever. I like to get a small bite of all the ingredients at once, so I measure out my protein, dice it, shred it or slice it and toss it with the other ingredients.

I've added spinach to pasta when making spaghetti, carbonara, tortellini, ravioli, what ever I was cooking for my family. If you add it into the pasta water (along with the pasta, of course)seconds before draining, it wilts instantly, or adding hot pasta to it, wilts it while leaving it slightly firmer, and then sauce. Just the sight of bright green, fresh, live spinach swirling amongst the pasta makes you feel healthier!

I've added it to lasagna, shredded it into tacos (instead of lettuce), made spianch pesto, and I even add it to my meatloaf. Of course, a simple saute w/olive oil and garlic (maybe a pinch of red pepper flakes) as a side dish is done in 30 seconds! There is nothing I cook that doesn't have an added veg to it, nothing.

So from spinach, (pre-packaged, to fresh), I went to swiss chard, and kale. Both are similar, but take longer to cook. At first I only used the leaves of these veggies, and then when I figured out that you can eat the stems, I cook those too! I don't waste anything, and I eat everything!

My point is to start somewhere. Start easy, and it will become easier to always add health.

Spinach Walnut pesto

in a food processor add;

1-2 cloves garlic
pinch red pepper flakes
2tbl. - 1/2 c. toasted walnuts
1 lb. spinach

with processor still running drizzle in;

2 tbl. - 1/2 cup olive oil

Taste, and season with salt and pepper (don't forget this final step).

Toss with hot pasta (adding some reserved pasta water to adjust consistency if needed). You can add parmesean, feta, goat cheese, cottage cheese, etc.

Since oil and nuts are high calorie foods, depending on how I'm using the pesto (as a spread, in a salad, or as a pasta sauce) I adjust the amount to fit my caloric needs. I would use the higher amounts when serving it to non-dieting family members ot guests!

Spinach Pasta Salad

In a large bowl add;

1lb spinach (store bought baby, or wash your own fresh)
thinly sliced red onion

Cook and drain (according to pkg.) 1 pkg. pasta (small like orzo, or long thin spaghetti)and add hot pasta to bowl. Stir quickly to wilt spinach and toss with store bought, or home made balsamic salad dressing ( I like Newman's). Add toasted pine nuts or walnuts, feta cheese and kalmata olives. Chill.

I use less dressing at first then add additional dressing after chilling, right before serving. If I were to make this for myself I would use 1/2 pkg of pasta, increasing the spinach to pasta ratio, half the nuts and cheese, and add chicken for at least 2-3 main dishes.

Spinach is good, life is good

It aint pretty but it's 39.

This set was video taped after 20 minutes of 15 sec. on 15 sec/ rest (8 reps per, 320 snatch total) ) for 40 sets. Sara Chetham posted her max snatch for 1 minute @ 40 reps, I had to try!

Joe Sarti pointed out that it looked as if I could go faster, and I agreed, I felt like I could, I just couldn't figure out what was missing in my technique. He suggested that I could of "pulled" the weight down on the descent, bingo! I had tried that technique in the past, as I praticed speed, but I had forgotten about it this time....oh well.

The other thing was, I considered switching hands as I slowed down around 26-28 reps, but couldn't decide whether I wanted to waste time on a transfer, so I just kept going. It was fun! I finished the workout with 200 more snatches.

1:15 KB Snatch Max Vo2

10 minute warm up, 1 min. on 1 min. rest misc. swings/transfers (5 sets)

Work sets

8 snatch L, 14 sec,
15 sec. rest
8 snatch R, 15 sec,
15 sec. rest

These two sets x 20 = 40 sets, 20 min. (320 snatches)

39 snatch R, 1 min. on, (video shows this set)
1 min. rest x 1 set
36 snatch L, 1 min. on,
1 min. rest x 1 set

20 snatch L, 1 minute pace
1 min. rest
20 snatch R, 1 minute pace
1 min. rest

rotating these 2 sets x 5 each = 10 sets, 20 min., 200 snatches

Total workout 54 min., 595 snatch total

The last 2 sets had a 1-2 sec. hold at the top, making the last few reps of every set pretty tough!

Lo/hi swing, snatch combination

Saturday swing/snatch 1:45pm

I had a KB client this afternoon @12:30 (he was awesome, by the way, his snatch improved 200%,lol), and decided to swing/snatch, "I go, you go", with him for the last 20 minutes of his workout and use that as my "warm up" since my workout followed his.

Warm up

20 minutes 1 min. on 1 min rest, misc. swing/transfers/snatches

Work sets

#1
10 L, hi/lo/snatch, 10 R, hi/lo/snatch, 2 min on, (video demos 1/2 of this set)
1 min. rest

#2
5 L, hi/lo/snatch, 5 R, hi/lo/snatch w/16kg, 1 min. on
1 min. rest

I completed 3 rotations and then decided I had to put the 16kg away! (15 min. total) After Mondays max Vo2 training w/16kg, I just wasn't strong enough, and my hands were trashed. So I changed set #2 to the following;

15 L,swing/snatch, 15 R swing/snatch, 2 min. on
1 min. rest

I alternated this new, longer set with set #1, 2 times each and then my hands just gave out. (12 min. total) It was not a good decision (for my hands) to do 2 min. long sets.

I debated with myself to bang out some 2 hand swing sets, but at that point I had been in the gym for almost 2 hours and called it a day! I'll go for my hour long walk later this evening and that will make me feel better!

Total workout 47 min.

Thursday Dbl. Clean, Press. Squat

Thursday 10:30 KB

Warm up

40 2 hand swings w/12kg, 1 min. on 1 min. rest x 5 sets - 10 min.

Work sets

10 dbl. clean, dbl. push press w/2 12kg's 45 sec. on
45 sec rest
x 10 sets = 15 min.

8 dbl. clean, dbl clean, squat w/ 12kg's, 1 min. on
1 min. rest
10 dbl clean w/ 16kg's, 30 sec. on
30 sec. rest
x 5 rotaions = 15 min.

10/10 clean, press w/12kg (one) 1.5 min. on
1 min. rest x 4 sets = 10 min.

Total workout 50 min.

Me and my guy.

1:00pm Max Vo2 training with 16 kg. 50 total sets.

15 seconds on / 15 sec. rest for 25 min.

10 sets of 2 hand swings w/ 16kg 1 min. on 1 min. rest = 20 min.

Total workout 45 min.

I was really nervous going into this workout, because the 16kg is way harder than the 12kg. And even though I've done 40 sets before, I'm still not that comfortable with the heavier weight.

For one, even with my "hand bands" I knew I was going to tear up my hands, and after all, I'm still a girl about those things, lol. (That, and also the fact that I don't own a dishwasher aand doing dishes by hand sucks when you have open wounds, ouch!)

Mark had set the number of sets @45, but when we got there, I had found my groove and wanted to go for 50. He wasn't having it, at first, he had a plan, and he HATES to deviate from it, HATES it! But I guess I "called him out" and he had to go for it. I was going for it regardless, and he knew it!

By the way, Mark and I are using the same weight, and doing the same number of reps!

It was awesome having Joe Sarti there to tape it and keep track. Joe is one of the few witnesses in the KB world that has seen my transformation, from start to finish, and he is always so kind to compliment and encourage me. Thanks Joe!

two minutes in



ten minutes in


last 2 sets


Monday AM weight 129.2 (afternoon weight 128.0 18% BF)
1:00 KB

Menu

5-8am coffee w/cream 80 cal.
8:00 prunes (2) 40 cal.
11:30 PNB, raisins, celery, carrot 300 cal.
1:00 1 tbl. honey, 10 almonds, pinch of kosher salt 165 cal.
3:00 sm. soup w/chicken 250 cal.
5-7:00 sushi / drink, 650 / 150 cal.

Total calories 1635

I needed the sugar pre-workout, since I hadn't eaten much before 1:00. Then later that evening I went out to Sushi,(I know can you believe I ate out?), I think I had about 9 pieces? Along with other small misc. I estimated the calories on the high side.

3 Weeks of My New Plan

Wow, alot can happen in three weeks time! I just went back over the details of the plan for my diet that I laid out 3 weeks ago. I started out with the best of intentions, but it has taken me until this last week to really take responsibility for it and make it happen. Laziness, denial, complacency, wishful thinking, botom line, I guess I just wasn't serious enough until I got tired of seeing those 130's on the face of the scale!

My weight actually went up! Two reasons, first, I was still eating too much, and second, the increase in muscle from heavier and longer training routines. I love, love, love, being more muscular, but I don't love weighing 132lbs. Such a dilemma, isn't it great!!! (I just realized, again, how freakin lucky I am to have this as a problem in my life!) I knew exactly what the problems were and I changed them.

The changes that I made, and were hoping to make involved these areas of my diet;

food journaling
calorie counting
food prep / types of food
meal times
cheat day

Food journaling. I did in fact, after 1 week, purchase a larger food journal...I love it. It has plenty of room for not only listing exact meal times, but little notes of inspirational thoughts, and suggestions for future changes. I can see that when I no longer need to keep such accurate details of my diet, it will become a more personal journal, and that's a good thing.

Calorie counting. I admit, I still try and lie to myself, damn! No matter how you might try and lie, you know the truth inside, and more importantly the scale knows the truth! Bottom line, I was still consuming too many calories. I was in denial!

One of the things I wanted to implement was to keep a "running total" of calories throughout the day, this became a very important part of getting control back. Laziness and denial seem to go hand in hand, lol. When I did keep a running total I couldn't be in denial...I couldn't because it was all right there in front of me as it went down! As my calories added up during the course of the day, my last meal became my last chance to make my best choices for whether, or not, I would achieve my goal.

I'm still working on the "portion thing". I have started to change this when I feel I can, and I'm hopeful about this becoming more routine.

Food prep/ types of food. I have increased my fats, (yum), lots more PNB. I measure out 2 tbls. of PNB and I'm really good at sticking with that portion. I eat it with celery and raisins, it's one of my favorite meals...yes, I count it as a meal, not a snack! I cut out so many carrots, I traded out my oats for Triscut crackers in my yogurt. I went back to packing an apple as a snack, instead of prunes or a chocolate sucker.

My bodyfat has increased slightly, but I'm totally OK with that, I think it looks good!

Meal times. As much as I would like to eat at exactly the same times everyday, it just isn't that important. The impotant part of meal times for me is to stop eating as early as possilble. It doesn't seem to make a difference how early I start my first meal as much as when I stop in the evening. I feel best the next day if I eat my last big meal between 4-5pm. Luckily, I don't get hungry, I mean really hungry, not just boredom hungry, in the evening times.

If I do find myself really hungry, I will eat a small snack, like fruit (6-8 apricots, 1 serv. of grapes, maybe a couple of prunes, etc.), and that seems to work fine. (can you believe that I can use the word "small" in describing anything I eat??? LOL)

Cheat day. Well I predicted that this would be my biggest challenge! Now I'm predicting something different....relaxing! I have no plan other than trying this approach. I will not stress about this anymore. It's just one day, It's fine. I feel good about it, and the better I feel, the better I want to feel, and the better I want to feel, the better my choices are.

So there it is. I wanted to get my weight back down in the 128-129's in 4-6 weeks time. I'm confident now that I can do that, I'm confident that I want to do that, by the end of the next 3 weeks. Most important to me right now is feeling my absolute best by my birthday in 2 weeks, and I know that I will!

Sunday AM weight 130.4 (not bad after a cheat day!)
1 hour walk

Menu

coffee w/cream 80 cal.
yogurt w/triscut (3) 180 cal.
green salad w/veggies, 1 brownie 500 cal.
broc salad w/tuna/mayo 350 cal.
apricots (12?) 100 cal.

Total calories 1210

I spent Sunday away from home, so I packed my own lunch of small portioned meals. There was a buffet (FREE!) so, I chose to take advantage of the free food, while staying within my diet parameters. I made a large green salad w/extra veggies, but no rice or pasta. I ate all of my own food throughout the day with the exception of my PNB/celery/raisins, which I brought back home and will eat today.

Of course there was a large platter of cookies, cakes and brownies that were just too much to resist, besides I don't have to resist! I chose ONE brownie and ate it slowly with a fork. Man, in the old days (not too long ago), I would've been all over that dessert platter. Looking around most people did take advantage of it, and their bodies reflected their choices!

Monday AM weight 129.2

Life is good.