Tuesday 7:15 Bikram yoga
9:20 KB Max V02
I took Monday off from all workouts because I wasn't feeling good...I think I ate some chicken that was past it's fridge life the day before......so this morning I got home from yoga, shaved my calluses, and went to it. One warm up set of 10 swing, snatches and I started right in on the 70+ sets I knew I was in for this morning.
Work sets w/12kg
8 snatch R, 15 sec work,
15 sec rest,
8 snatch L, 15 sec work,
15 sec rest
x 74 sets = 32 min. total
part one:
part two
My heartrate stayed 150 and then, the rest of my workout....
15 min. 2 hand swing ladders w/16kg, 390 swings
This got me up to 170+ HR
Mark just informed me that if I have another day like today, I can just go for it and do as many sets as I can....now he tells me, lol!
Tuesday, July 29, 2008
Monday, July 28, 2008
Paralyzed by Perfection
What's up with this "perfectionism" thing and where the hell did it come from? Geez.....I seem to get paralyzed by perfection in so many ways.....
I started writing this blog post 7/28 almost 3 weeks ago. What stopped me from finishing is exactly what this post started to be about. Can I find the "perfect" words to describe how I'm feeling? Nope....well, maybe later.
Well later is now. I'm not perfect. I eat too much. I can get so caught up on stupid shit like not being able to eat an apple because it's "out of season" God forbid, that I end up tearing open a package of licorice in the grocery store because I torment myself that the apple is not only out of season, but not organic! Geez.
I can sit in front of a basket of celery at the farmers market for 5 minutes trying to decide which bunch is the greenest, for best nutrient value, andwhich one is not too big, not too small, so I won't waste any, and just the day before binging on Chick O' Sticks...so what the hell?
Right now, at this very minute I have 2 minutes to get out in the gym to start my workout, before a scheduled 7am phone consult. If I don't get out there I'll have less than 60 full minutes to work out....God forbid I work out less than 60 freakin' minutes! Geez, I might not be perfect if I my workout is only 45 minutes.
I have been paralyzed by perfection. I can't seem to get a blog post written unless I feel I've got something to say that can be anything anyone cares about, and the time to say everything I have to say about it....blah, blah, blah.
Time to train. not enough coffee, not enough time, the late night yogurt snack was probably not the perfect choice to make, but so what. I have to start moving again. Moving forward again. I don't need to be perfect, I'll start by cutting this blog post short, and my workout can only be 56 min.....55......54.......53
I started writing this blog post 7/28 almost 3 weeks ago. What stopped me from finishing is exactly what this post started to be about. Can I find the "perfect" words to describe how I'm feeling? Nope....well, maybe later.
Well later is now. I'm not perfect. I eat too much. I can get so caught up on stupid shit like not being able to eat an apple because it's "out of season" God forbid, that I end up tearing open a package of licorice in the grocery store because I torment myself that the apple is not only out of season, but not organic! Geez.
I can sit in front of a basket of celery at the farmers market for 5 minutes trying to decide which bunch is the greenest, for best nutrient value, andwhich one is not too big, not too small, so I won't waste any, and just the day before binging on Chick O' Sticks...so what the hell?
Right now, at this very minute I have 2 minutes to get out in the gym to start my workout, before a scheduled 7am phone consult. If I don't get out there I'll have less than 60 full minutes to work out....God forbid I work out less than 60 freakin' minutes! Geez, I might not be perfect if I my workout is only 45 minutes.
I have been paralyzed by perfection. I can't seem to get a blog post written unless I feel I've got something to say that can be anything anyone cares about, and the time to say everything I have to say about it....blah, blah, blah.
Time to train. not enough coffee, not enough time, the late night yogurt snack was probably not the perfect choice to make, but so what. I have to start moving again. Moving forward again. I don't need to be perfect, I'll start by cutting this blog post short, and my workout can only be 56 min.....55......54.......53
Sunday, July 27, 2008
The Team Rif Kettlebell Workshop in Wine Country
Kettlebells in Wine Country : The Team Rif Kettlebell Workshop.
Swing, Snatch, Press: The Perfect Combination.
Mark and Tracy are pleased to announce their first dual workshop in beautiful Healdsburg, California September 6 and 7, 2008. Come train with us in the middle of wine county and learn the basics of the RKC way to swing, snatch and press a kettlebell as well as fundamental information about injury prevention , how to use the foam roller as well as Tracy’s unique program designs for losing bodyfat using her original high volume swing training.
Learn how just these three movements and one kettlebell can transform your body, your heart and your fitness program for LIFE!
This five hour seminar on Saturday PLUS an additional Master class with Tracy Sunday morning will be just $195 for those that sign up Sunday July 27th and Monday July 28. After that the price will be $245. I guarantee that you will get your moneys worth and more! We can only accommodate 20 people so make sure you get in quickly! This will fill up fast.
We will cover:
1)The Basic Kettlebell Swings; techniques, corrective drills, individuation for specific body types and how to maximize the most basic of kettlebell movements for a lifetime of results.
2) The Tsar of Kettlebell lifts: the Snatch. How to learn it quickly and easily, how to control the all important down stroke and how to train the lift for maximum cardiovascular, fat burning and muscularizing results.
3) The Press: The King of Kettlebell strength moves. Learn how to use the whole body to energize the press, how to protect the shoulder, and all the variations needed to keep your progress going with just ONE kettlebell.
4) Length Tension Relationships: Learn the basics of this all important concept for balancing the body’s muscle systems and staying injury free at work and during training.
5) Foam Roller: Learn how to use this simplest of massage tools to assess and address muscle tightness’s and imbalances BEFORE they turn into progress stopping injuries.
6) TracyStyle Swing Progressions: Learn how to take the three basic swing movements and program your training for YEARS of non stop progress and fun and exciting combinations. If your goal is fat loss and serious toning you HAVE to have this information.
7) The Master Class : Come out Sunday morning and take a swing class with Tracy and put Saturday’s information into practice. See the exact routines and techniques she used to lose over 100 pounds in less than a year and transform her body. Learn just how efficient (and tough) basic swing training can be when done in this new and exciting way.
Where and when: American Karate Academy
Address: 424 Moore Ln. Healdsburg, CA 95448
Saturday Sept 6th : 9 am- 2 pm +
Sunday Sept 7th 10-11 am Master Class
How Much
$245 per person
How to Pay: Just click on the Pay Pal button at the top of the post
Cancellations: Please note that cancellations MUST be made no less than one week prior to the date of the workshop. We cannot offer refunds after that, sorry.
Questions: Please contact Mark at 650-273-2637
Sign up now, can't wait to see you there!
Mark Reifkind Senior RKC
Tracy Reifkind RKC
Sign up now, can't wait to see you there!
Mark Reifkind Senior RKC
Tracy Reifkind RKC
Thursday, July 24, 2008
Wednesday, Max Vo2 36/36
Wednesday KB Max V02
Warm up
misc. swings, snatches w/12kg (18 snatch points), 2 min.
Work sets w/12kg
19 snatch R, 36 sec work,
36 sec. rest
19 snach L, 36 sec work,
36 sec rest
x 35 sets = 42 min. total
My forearms were fine but I was workoing with some pretty good blisters on my palms for about half of the snatch workout. In fact I was hoping to do some clean/presses afterwards but my hands were toast.
I finished the workout with a 15 min swing ladder w/12kg
Total workout 59 min.
Total snatches 683
Talk about low energy, I'm just now getting up yesterday's workout and video, lol! I was in a bit of a "funk" yesterday and it started right after 5:30am yoga....I got home with every intention of going straight into the gym to do the second 36 sec work to rest snatch workout of this weeks Max V02 training, in fact I was looking forward to it since the day before, but I let myself get distracted by the rice pudding in the fridge! Luckily there was only small amount, but it was enough to break my momentum.
After eating the pudding I thought I would push my workout to the afternoon when Mark got home around 12noon or the next day, so I took a shower, cleaned my house and planned on meeting at 9;30am with KB clients......but too bad for me, I marched my ass out to the gym at 8:15, now running late, and with bad attitude and all, got it done. My crappy mood lasted practically the whole day, even though I was more than satisfied with the strength and form of my snatches, and after watching the video I could tell I had more of a groove going than Monday's workout.
It's just too bad that the hands give out before the breath with this work to rest ratio. 36 seconds of rest is just too much time for me, not that 36 sec of work isn't hard, it is, but if I can still talk easily between sets my heart rate just isn't reaching it's intended goal for the cardio vascular benefits. But it's esstential to build up grip endurance and lactic acid tolerace for the SSST. Eventually when I'm ready I'll need to use the 16kg for this protocol.
Warm up
misc. swings, snatches w/12kg (18 snatch points), 2 min.
Work sets w/12kg
19 snatch R, 36 sec work,
36 sec. rest
19 snach L, 36 sec work,
36 sec rest
x 35 sets = 42 min. total
My forearms were fine but I was workoing with some pretty good blisters on my palms for about half of the snatch workout. In fact I was hoping to do some clean/presses afterwards but my hands were toast.
I finished the workout with a 15 min swing ladder w/12kg
Total workout 59 min.
Total snatches 683
Talk about low energy, I'm just now getting up yesterday's workout and video, lol! I was in a bit of a "funk" yesterday and it started right after 5:30am yoga....I got home with every intention of going straight into the gym to do the second 36 sec work to rest snatch workout of this weeks Max V02 training, in fact I was looking forward to it since the day before, but I let myself get distracted by the rice pudding in the fridge! Luckily there was only small amount, but it was enough to break my momentum.
After eating the pudding I thought I would push my workout to the afternoon when Mark got home around 12noon or the next day, so I took a shower, cleaned my house and planned on meeting at 9;30am with KB clients......but too bad for me, I marched my ass out to the gym at 8:15, now running late, and with bad attitude and all, got it done. My crappy mood lasted practically the whole day, even though I was more than satisfied with the strength and form of my snatches, and after watching the video I could tell I had more of a groove going than Monday's workout.
It's just too bad that the hands give out before the breath with this work to rest ratio. 36 seconds of rest is just too much time for me, not that 36 sec of work isn't hard, it is, but if I can still talk easily between sets my heart rate just isn't reaching it's intended goal for the cardio vascular benefits. But it's esstential to build up grip endurance and lactic acid tolerace for the SSST. Eventually when I'm ready I'll need to use the 16kg for this protocol.
Wednesday, July 23, 2008
A Mindless Cup of Sugar
So, as I'm sitting, waiting, in the barbershop while Mark is getting his haircut, there's a 7-Eleven store next door, and I see one person after another drive up, park, get out, go in the store, and come out with a Slurpee, Snapple, orange soda, Big Gulp, etc......every single person came out carrying a mindless cup of sugar.
Now, I have had, maybe, 2 sodas in over 3 years....soda's not my thing. And I'm not claiming I haven't had my share of "all out sugar binges", but, when I eat (or drink) sugar, I know what I'm doing, and what I'm choosing. Sugar is "dessert", and I'd rather eat it as such. Do most people know how much sugar is in everyday meals? I mean, processed foods are a given, if you eat alot of processed foods you are eating alot of sugar, and crappy sugars at that.
But let's go back to the "dessert" thing......what is dessert? It's amazing to me when I stop to get a cup of coffee at any coffee shop and see almost every single person ordering a scone, muffin, cookie, "low carb" banana bread (etc.) in addition to their "Frappa Crappa"! Isn't the Frappa Crappa dessert?
I eat my share of sugar for sure, but when I read a recipe for something as simple as a salad dressing and it calls for 1/4 c. sugar or God forbid 1/2 c. sugar that salad just turned into dessert! I will not make a salad dressing with more than 1-2 tbl. of sugar or honey, and even then I count that salad as a "sweet meal", choosing savory foods for other meals that day. I mean, I can make dessert out of a bowl of oatmeal with enough sugar, honey, sweet cream, butter, rasins, etc, lol! (that's how Mark eats it BTW) As far as I'm concerned a PBJ sandwich is dessert too! (about 500 calories in one small stinkin' sandwich)
These last few months I been more aware of what it takes to mantain a healthy bodyweight, and for me, I have to make trade-offs, I don't think most people think that way. I don't think anyone goes into a 7-Eleven thinking that the soda they're drinking is dessert, that it's pure sugar, and it'll probably ruin their appetite for "good food", or that the calories in a Big Gulp are equivilent to a meal.....I think, they think they're just thirsty. No thought.
I admit I overthink food and at times may obsess about this calorie or that calorie, blah, blah, blah...but I'd rather be overly conscious than unconscious., mindful and not mindless....but that's just me.
Now, I have had, maybe, 2 sodas in over 3 years....soda's not my thing. And I'm not claiming I haven't had my share of "all out sugar binges", but, when I eat (or drink) sugar, I know what I'm doing, and what I'm choosing. Sugar is "dessert", and I'd rather eat it as such. Do most people know how much sugar is in everyday meals? I mean, processed foods are a given, if you eat alot of processed foods you are eating alot of sugar, and crappy sugars at that.
But let's go back to the "dessert" thing......what is dessert? It's amazing to me when I stop to get a cup of coffee at any coffee shop and see almost every single person ordering a scone, muffin, cookie, "low carb" banana bread (etc.) in addition to their "Frappa Crappa"! Isn't the Frappa Crappa dessert?
I eat my share of sugar for sure, but when I read a recipe for something as simple as a salad dressing and it calls for 1/4 c. sugar or God forbid 1/2 c. sugar that salad just turned into dessert! I will not make a salad dressing with more than 1-2 tbl. of sugar or honey, and even then I count that salad as a "sweet meal", choosing savory foods for other meals that day. I mean, I can make dessert out of a bowl of oatmeal with enough sugar, honey, sweet cream, butter, rasins, etc, lol! (that's how Mark eats it BTW) As far as I'm concerned a PBJ sandwich is dessert too! (about 500 calories in one small stinkin' sandwich)
These last few months I been more aware of what it takes to mantain a healthy bodyweight, and for me, I have to make trade-offs, I don't think most people think that way. I don't think anyone goes into a 7-Eleven thinking that the soda they're drinking is dessert, that it's pure sugar, and it'll probably ruin their appetite for "good food", or that the calories in a Big Gulp are equivilent to a meal.....I think, they think they're just thirsty. No thought.
I admit I overthink food and at times may obsess about this calorie or that calorie, blah, blah, blah...but I'd rather be overly conscious than unconscious., mindful and not mindless....but that's just me.
Tuesday, July 22, 2008
Monday, Max V02 36/36
Monday 7:30am KB
Warm up, misc. swing /snatch (10 snatches L& R), 2 min. total
Work sets w 12kg
19 snatch R, 36 sec work,
36 sec rest,
19 snatch L, 36 sec work,
36 sec rest
x 30 sets = 36 min. total, 570 snatches
The hardest part of this work to rest ratio was how my forearm fatique affected my grip. It wasn't my hand it was my forearm, especially on my right side. I think my right side, since it is my dominant side, 'overgrips', while my left side stays a little more relaxed.
Looking back on this workout, it felt hard at the time, but my form could've been better, and my energy could've been better, and although I couldn't imagine doing this again so soon, either Wed. or Thurs., I'm anxious to make it better.
I finished my workout with the Gymboss still set at 36 sec intervals, and stayed with the 12kg.
23 R, 23 L, one hand swings, 72 sec. work,
36 sec rest
x 10 sets = 18 min total, 460 swings
This was probably not the smartest way to finish my workout, working my grip even more, since I have another 36/36 snatch workout to do this week, lol!
Total workout 56 min.
Warm up, misc. swing /snatch (10 snatches L& R), 2 min. total
Work sets w 12kg
19 snatch R, 36 sec work,
36 sec rest,
19 snatch L, 36 sec work,
36 sec rest
x 30 sets = 36 min. total, 570 snatches
The hardest part of this work to rest ratio was how my forearm fatique affected my grip. It wasn't my hand it was my forearm, especially on my right side. I think my right side, since it is my dominant side, 'overgrips', while my left side stays a little more relaxed.
Looking back on this workout, it felt hard at the time, but my form could've been better, and my energy could've been better, and although I couldn't imagine doing this again so soon, either Wed. or Thurs., I'm anxious to make it better.
I finished my workout with the Gymboss still set at 36 sec intervals, and stayed with the 12kg.
23 R, 23 L, one hand swings, 72 sec. work,
36 sec rest
x 10 sets = 18 min total, 460 swings
This was probably not the smartest way to finish my workout, working my grip even more, since I have another 36/36 snatch workout to do this week, lol!
Total workout 56 min.
Wednesday, July 16, 2008
Max V02 w/16kg 60 sets
Wednesday
6:30am KB
Warm up
misc swing, snatch w/12kg & 16 kg 4 min (10 of each, 30 snatch points)
Work sets w/16kg
7 snatch R, 15 sec
15 sec rest,
7 snatch L, 15 sec
15 sec rest
x 60
Total 30 min., 420 snatches (840 snatch points)
I finished my workout with 1 set of 5/5 clean press w/16kg and, 2 min sets of swing, clean, presses w/12kg x 4 for an additional 15 min.
Total workout 49 min.
I made a batch of Chipotle Cauliflower Soup after my workout and now I'm off for my walk.....
Life is good.
6:30am KB
Warm up
misc swing, snatch w/12kg & 16 kg 4 min (10 of each, 30 snatch points)
Work sets w/16kg
7 snatch R, 15 sec
15 sec rest,
7 snatch L, 15 sec
15 sec rest
x 60
Total 30 min., 420 snatches (840 snatch points)
I finished my workout with 1 set of 5/5 clean press w/16kg and, 2 min sets of swing, clean, presses w/12kg x 4 for an additional 15 min.
Total workout 49 min.
I made a batch of Chipotle Cauliflower Soup after my workout and now I'm off for my walk.....
Life is good.
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