Snatching the 24kg

My hands are "tore up", lol The last set of this workout was the same as the first set of this workout....100 snatches w/12kg, 5 min set. (10/10 x 5)



set #1 10/10 x 5 w/12kg, 50 reps each side = 100
set #2 5/5 x 5 w/16kg, 25 reps each side = 50
set #3 5/5 x 2 w/20kg, 10 reps each side = 20
set #4 3/3 x 1 w/24kg, = 6 reps



Repeat sets, #2,#3,#2,#2,#2,#1



Total reps and points
w/12kg, 200 = 200 points
w/16kg, 250 = 500 points
w/20kg, 40 = 120 points
w/24kg, 6 = 30 points

Total points today 850
Running total 2770



Of the 5 sets of 50 reps with the 16kg, the last 3 were 10/10, 10/10, 5/5. I just wanted to get them done without extra transfers! The sets lasted about 2 1/2 minutes, which I feel great about, since my 16kg snatches on Friday were totally off. It must of just been a weak day for me...and I used the competition bell, which was not a good choice. No excuses though, sometimes you're "on" and sometimes you're not!

Snatch Race

Well, it looks as if a race is on. Adam Glass came up with an idea of a 50,000 snatch challenge. Of course I'm in!

Here's Friday's short snatch workout,



200 snatches w/12kg, 10 min work, 2 min rest,
5 L, 5 R x 3, (15/15), x 2 sets = 60 snatches w/16kg



I haven't sat down and figured out a "master strategy", only that I'm thinking I'll snatch everyother day. But more important is basing that strategy on Adams point system. After watching Fawn snatch the stinkin' 24kg, Fawn has reminded me to work smart and not hard!

Points so far, 1800 w/12kg = 1800 points. 60 w/16kg = 120 points

Total 1920

The Opposite of Rock Bottom

I was reminded in a conversation with a client this morning about what it was that motivated me into losing over 100lbs. I've had many people ask me this question, and many times it was followed by...."Did you finally hit rock bottom?" I swear I want to slap everyone that asks that question. It's so insulting to me, as if weighing 250lbs is "rock bottom" (or however much a person is over a healthy bodyweight). My weight was such a small part of who I was, and nothing about me, or my life could be defined as "rock bottom".

In fact just the opposite......

I was having the time of my life, (little did I know how much better it would continue to become). At the time I was starting to really appreciate how good things were. I was in a position to cut back my professional work hours, because I was lucky enough to not have to work for a living. I loved where I lived, not only my home, but geographically where I live...does it get much better than the SF Bay Area in CA? I had hobbies I loved, cooking being one of them, and the time and money to practice my hobbies. My boys were almost grown, and my husband realizing the success he deserved in his field of work. I mean, how could it get better?

I've never had any self esteem problems, I've always felt good about myself. I've always known I was smart, sometimes funny and witty, talented, competent and I was always at the top of my chosen profession, winning awards for my talent in that area. I always felt fairly attractive and pretty, no matter what my weight was. I knew who I was and what I was about. I didn't care about any judgements because of my weight...screw anyone that thought otherwise!

Oh sure, sometimes it was frustrating and hurtful, knowing that I was being judged badly by my appearance, but ultimate the only opinions I cared about were from the people in my life that I loved and that loved me. So, why did I finally decide it was time to do what I already knew how to do...lose the weight my body didn't need.

I think it was because I wanted to live as long as possible to enjoy this amazingly good life I had started to appreciate, and I was getting a little scared that I was going to die before having as much fun as I wanted to! I started to feel as if everyday I was "dodging a bullet". The bullet of a heart attack, the bullet of diabetes, the bullet of a blood clot or stroke, etc... That would suck...big time! And it was under MY control! I wasn't a victim of my fat...I was choosing to be fat. So I decided to chose different.

Not because I hit rock bottom, but because I hit the opposite of rock bottom.

So I've started a new blog, titled Tracy Reifkind's Food and Thought. In my additional blog I want to write, and reflect about food, eating, and positive thinking, therefore positive living. Not to judge, and not to be judged, but to appreciate all the goodness in myself and my life. All the goodness in every one, regardless of what we weigh or what and how much we eat, (or don't eat).

We are living miracles, and we need to nourish our bodies, respecting these physical bodies, with the very best foods we can afford, and nourish our souls with our very best thoughts. At least that is what I believe.

I believe that life is supposed to be good, I believe that my life is good.

(Second photo taken of me in Rome, 1999, I weighed about 230?. Top photo was taken 03/08 weighing 133)

I'm good for 600!

I decided to do a snatch only workout after yoga this morning, because I'll be swinging with clients this afternoon.

6:30am Bikram yoga
9:00am KB snatches



Warm up

misc. swing snatches w/12kg, 3 minutes (about 10 snatches & multi swings)

Work sets w/12kg

7 snatch L, 15 sec rest, 7 snatch R, 15 sec rest

8 snatch L, 15 sec rest, 8 snatch , 15 sec rest

7 snatch L, trans, 7 snatch R, 30 sec. rest,

8 snatch L, trans, 8 snatch R, 30 sec rest

4 exercise sets = 4 min. rotation, x 10 = 40 min. 60 snatches per rotation = 600 snatches

Tracys All Day Lunch 3/26

Menu

coffee/ cream 100 cal.
celery / red bell / PNB, raisins 350 cal.
cabbage, broccoli, tuna salad w/mayo,peanut dressing 500 cal.
butternut, collard green soup w/chicken 350 cal.

Total calories 1300

Add in AM oats w/sugar 250 cal., and the day is not over yet!

Well, I knew the day wasn't over yet! I went for an afternoon walk, between clients ( I had a cancelation), and when I got back to work....leftover Easter candy everywhere.....need I say more? Chocolate, jelly beans, taffy, Reeses eggs, blah, blah, blah. Mmmm, tomorrow's KB workout will benefit from all of these extra calories! (I've got to stay out of the kitchen at work, seriously!)

PS I never got to my soup for my dinner meal...are you kidding, after the candy? So I left it in the fridge for my next work day, one less thing to pack!

Tuesday CL / PR / SQ

well, it seems as if I'm settling in to 1000 swing Monday, and clean/press/squat Tuesday. I alternated 3 swing/clean/press exercises, going up in intensity using, first, the 12kg, then the 16kg, and finally two 12kg's.

The first exercise was a 2 minute set of 1 swing, clean/press L, x 5 before switching R, and then repeating the combination twice each side before a 30 sec rest. I don't like to bore anyone with 2 minute + video! Here's the rest of the workout;



Warm up

20 reps misc swings w/12kg, 30 sec work, 30 sec rest x 6 sets = 3 min.


Work Sets

sw, cl, pr, L x 5, trans, sw, cl, pr, R, repeat x 2, w/12kg, 2 min work,
30 sec rest
cl, pr, trans, x 10 w/16kg, 1 min work,
30 sec. rest
dbl sw, dbl cl, dbl pr, w 2 12kg's, 1 min work,
1 min rest


alternating these 3 exercises 5 x = 30 min.

Squat ladder w/16kg

1 2 hand swing, 1 2 hand swing, catch, squat,
2 swings, 2 swing catch squat,
3 swings, 3 swing catch squat,
4 swings, 4 swing catch squat,

1 min work, 30 sec rest x 10 sets (5 uphill, 5 downhill) + 15 min.

Total workout 48 min.

I loved this squat ladder, but my cameras battery died so I couldn't tape it! I'll definitely do it again another time.

This workout was done after my 90 min. Bikram yoga class.

1000 Swing Monday

I'm really diggin' this 1000 swing workout....the key, for me, is to make it hard enough. The point is not to swing a light (for you) bell just to get the number, you have to take it to where the weight/work sets/rest periods will keep your heartrate on a certain target. Mine was consistent @ 160-170 after the 3 set rotation, lowering down to around 140 during the last rest period.



Warm up

20 misc. swings w/12kg, 30 sec work, 30 sec. rest x 5 sets = 5 min.

Work sets

40 2 hand swings w/16kg, 1 min work,
30 sec rest
40 2 hand swings w/20kg, 1 min work,
30 sec rest,
20 2 hand swings w/24kg, 30 sec work,
1 min. rest



100 swings / 4.5 min. per rotation, x 10 sets = 1000 swings, 45 min.

Total workout 50 min.