Roundabout transfers

7:00am KB Heavy Swing Day

Warm up w/12kg

5 / 40 rep sets, 2 hand & 1 hand swings, 1 min. on, 1 min. rest = 10 min

Work Sets

#1 40 2 hand swings w/16kg, 1 min. on
1 min. rest
#2 roudnabout w/16kg, 1 min. on
1 min. rest
#3 40 2 hand swing w/20kg, 1 min. on
1 min. rest
#4 roundabout w/20 kg, 1 min. on, (video show this set)
1 min. rest
#5 20 2 hand swings w/24 kg, 30 sec. on
30 sec rest
#6 roudabout w/24, 30 sec. on
30 sec. rest

Total rotation time 10 min x 4 rotations = 40 min

Total workout 50 min.

I stopped my workout at this point because I had demo swings to do @ Girya later in the afternoon.

AM weight 126.8
7:00am KB
12-2:00 Demo swings
6:30 1 hour walk

Menu / High calorie day

coffee / cream
figs
grapes
rice krispy treats (4 lg)
veggie chips (quite a bit, maybe 2 cups?)
veggie soup w/risotto and yellow chard
ice cream / yogurt 1 pint each

I had to go to the grocery store in the afternoon, and knowing it was a day that I could eat whatever, and how much, of anything I wanted, I was like a kid in a candy store...literally. I passed on the,

cookie dough (man! just slice and eat!)
lg pkg of bear claws
iced pumpkin cookies
lg pkg Oreos
candy corn
lg pkg plain M&Ms
etc....

I could've bought one or more of these thigs AND eaten the whole packages...no kidding!

I actually chose lower calorie ice cream, instead of the Hagen Daz loaded with all kinds of crap! I just knew I wouldn't feel good if I chose any of this stuff. And while cruising the produce section I spotted these veggie chips...I don't know if they're dried or how they're dried, but I started munching on them...I'm a "eating while I shop" kind of person.

Also, a Cub Scout Troop was selling tins of carmel corn and chocolate covered carmel corn for $10 each....I himmed and hawed for a few min...wanting to support scouting, but, knowing that I would eat the whole container if I bought it.....I then gave the kid a $10 dollar bill and said, " I don't need to eat this stuff, but here's $10 dollars for your troop, go ahead and open up a tin if you want and share it!"

Life is good, food is good.

Thursday, Clean, Press. Squat, 8kg's, 12kg's & 16kg

10:30am KB

Warm up

5 sets of 40 rep/ 2 hand & 1 hand swings, 1 min. on 1 min. rest = 10 min.

Work set combos

#1 w/2 8kg's
dbl snatch/neg press, dbl cl, press, dbl cl, squat, repeat x 10, 2 min on
1 min rest

#2 w/2 12kg's
dbl cl, press, dbl cl, squat x 7, 1 min on
1 min. rest

#3 w/1 16kg
cl,/press L, trans, cl/press R, trans, cl/squat L, trans, cl/squatR, trans, repeat for 1 min. on,
1 min rest (I got 2 full rotations + the presses one more time)

I rotated these 3 combos in this order 5 times. All three took 7 min. x 5 = 35 min.

16kg
40 trans, 1 min on,
30 sec. rest
40 2 hand swings, 1 min on,
30 sec. rest

I alternated these 2 sets 5 x each = 15 min.

Total workout 60 min.

I would have added another 10 min. of swings, but I knew I would be swinging with clients later in the afternoon.

In fact, I used the 6kg at Girya to do my demos and got a super little workout, even though the weight was so light! Just goes to show, different weights offer different variables...all good!

Life is great, I'm off to Santa Cruz (with all of my food packed for the day, of course!)

Tracy's All Day Lunch 9/26

Another day away from home. Menu, (from top L)

celery/carrot (2 ea), 1.5 oz nuts, 1/4 c. raisins 400 cal.
lemon pasta w/feta, tomato, bell pepper (purple), spinach (in baggy) and shrimp 600 cal.
Peet's coffee w/cream 45 cal.
broccoli salad w/ spicy peanut dressing (5tbl.), and tuna w/1tbl. mayo, 275 + 250 cal.
grapes 100 cal.
oats w/2tsp. sugar and 1/2 c. 2% milk 260 cal.

Total calories 1930

I ended up having a break in my day and went home in the afternoon, so my day's food changed slightly. I only ate 1/2 of the nuts and raisins, (subtract 200 cal.), and I didn't eat the grapes, (subtract 100 cal.), I did eat 2 small plums, 100 cal. and about 10 jujubes, 100 cal., add in my morning coffee and it all evens out just under 2000 cal.

I purchased the jujube fruit from Wayne's garden and after looking up the info on it and the calories, I think I might go back and get more, in fact, I'll buy it regulary until it runs out and possibly dry some. Jujube fruit looks like an lg olive, tastes like an apple, but resembles a date when dried.

Monday AM weight 130.0
10:30 KB
7:00pm 1 hour walk
Total calories 2800 (ice cream/yogurt/triscut 1000 cal., 3:30pm)

Tuesday AM weight 130.2
12:30-4:30 KB demo swings @Girya
7:00pm Bikram yoga
Total calories 1345

Wednesday AM weight 129.8
6:30pm 1 hour walk
Total calories 2000

Thursday AM weight 129.4

Dressing for Lemon Pasta Salad

Olive oil, 4-6 tbl.

lemon juice, 2-4 tbl.

lemon peel, 1-2 tsp.

mustard, 1-2 tbl.

garlic clove, 1-2 crushed/minced

S&P

Of course measurements are approx., depending on amount needed for salad, (I use less dressing and only 8oz dry pasta for 4 servings), just taste to adjust.

Lack of Physical Restrictions

As I was leaving Whole Foods the other day, I'm "bee-bopping" out to my car, thinking how stinkin' good my life is...feeling so stinkin' lucky about my life....feeling so stinkin' happy about myself.....taking full breaths of life... I couldn't exactly articulate to myself why. And it doesn't matter exactly why...just the fact that I feel this way is fabulous!

When I got home I started to describe to Mark how I felt, and he suggested something to me that really hit the nail on the head. I was telling him how happy and light I felt and he said, " That's because you have no physical restrictions, you can move your body how you want to." Exactly! ( thanks Honey!)

As soon as he said that, I realized that that was why.... I felt "light". Light, not only physically, but spiritually....that's happiness!

I think when you're young, and if you don't have any physical restrictions you don't appreciate it! And because you're not yet mature enough, you spend alot of time not appreciating what you do have, instead "wishing" you were thinner, your tummy was flatter, your thighs were smaller, your hair was longer, your nose smaller, not to mention wishing you had more money, had a boyfriend, had a new car, etc..THEN you could be happy! I don't have those "issues" anymore!  I appreciate not having any physical restrictions, and I don't wish for anything, really, because I know, if I don't have something I say I want then I'm the one to blame.

Because of the conditioning and strength my body gets from kettlebell training I can enjoy the movement of life, I can move my body the way I want to.

I can,

Walk as far as I want to! (even jog and do sprints on the beach)
Get up from the floor easily and squat down as deep as I need/want to!
Lift and move things easily!
Try new physical activities, like yoga, and not feel embarrassed that I might not be able to do it.
Swing a KB forever and survive an RKC! (SFG)

And how I feel about my body is,

Strong and athletic, because I know I look strong and athletic.
Beautiful, because I know I look beautiful.
Confident, knowing I can wear anything I want to wear.
Small and feminine, for the first time in my life.
And appreciation for how my body has responded to my commitment to make it work the way it wants to!  My body has been wanting to rise to this occasion of being it's best during this physical life, and I'm letting it!

I have all of this.... after being so overweight and "out of shape"for so long...how stinkin' lucky am I?

Max Vo2....sort of

OK, if you're willing to follow along.....

The plan.....to stay with the 36 sec. on 36 sec. rest / 20 reps per. The problem....I couldn't get the Gymboss to work. The plan....I thought Mark said the goal was 40 sets (20 L, 20 R)....the real goal was 20 sets, (10 L, 10 R).

Since I couldn't get the Gymboss to work, I decided, to keep it easy, to snatch 20 reps in 35 sec. and then only take 25 sec rest...that made it 1 min. total...easy, right? Well, this worked for the first 20 sets (10 L, 10 R), at this point had I known I was done...but....I dropped the reps down to 18 per 30 sec. w/30 sec. rest, for 6 sets (3 L, 3 R), and then down to 16 reps per 30 sec for 4 sets (2 L, 2 R), for a total of 10 more sets....now I'm up to 30 sets = 30 min. of snatching!

The 16 rep sets were basically my 8 rep per 15 sec Max Vo2 pace.

I then, shooting foolishly for my "40 sets" went back to the 8 rep / 15 sec on / 15 sec rest max Vo2 for another 10 sets (10 L, 10 R).

For a total of 732 snatches w/ 12kg and 40 minutes of snatching!

10:30 am KB Max Vo2

Warm up 5-6 minutes, misc. swings/snatches

Work sets / snatches w/12kg

35 sec. on, 20 reps
25 sec rest
x 20 sets = 20 min.

30 sec. on, 18 reps
30 sec. rest
x 6 sets = 6 min.

30 sec. on, 16 reps
30 sec rest
x 4 sets = 4 min.

15 sec on, 8 reps
15 sec. rest
x 20 sets = 10 min.

2 1/2 min. on, 1 min rest, swing combo w/14kg

10 L/10 R, 10 L/10R, 20 trans, 10 L/10 R, 10 L/10 R = 100 rep set x 6 sets = 22 1/2 min. ( 600 swings )

Total workout 68 minutes

I think I'm burned out with snatching, LOL

Impromptu Cooking Class

Geoff and Courtney Neupert are here, in California, visiting, so I forced Courtney into my kitchen for a lesson in "Risotto 101" using the yellow chard from the farmers market.

I sent her home with the some of the fruits of our labor...I'm not sure if she liked it (cooking, that is, not the risotto...that was delicious!).

A Yellow and Purple Day (at the farmers market)

I went to the Campbell Farmers Market on Sunday. The purpose of buying fresh food is to eat it while it's fresh! So I have to resist the urge to "overbuy". Since I can get more than decent organic produce daily from Whole Foods, what I can't get, like different varieties of certain veggies, and produce just harvested, in other words, the freshest and most unique produce is what I look for.
Here is one example of produce I cannot get at the grocery store. I spotted these baby eggplant, white, yellow, green/purple and had to buy some. I was just thinking that I wanted to use up the rest of last weeks tomatoes with eggplant in a sauce for pasta, perfect.

I bought some white baby eggplant a few weeks earlier at the Flea market, because I noticed that the Vietnamese shoppers were going crazy over it, and had to try it! I sometimes wish I could speak their language and ask them for cooking lessons!

Here is what I brought home from the Market, it seemed to be a "yellow and purple" day.

Top left in colander;

broccolini (I can't get organic in the stores, this is for salad)

purple bell peppers! (I have never seen them in purple before)

baby eggplant, all colors

yellow swiss chard (I love when they bundle only the yellow color! The red color in the "rainbow" always bleeds onto the other colors)

tiny red (purple!) onions, (I love the small size, because, usually, I only need a small amount for salads, and the vendor gave me a free bulb of garlic!)

1 purple, and 2 green plums

1 1/2lb. red flame grapes ( I ate most of them on the way home!)

Brentwood corn, 5 ears (I have to buy "just picked that morning" corn!)

I'm usually busy Sunday mornings and rarely get a chance to go the the Farmers Market in Campbell...so it was a good day! A good day in my good life!