Tracy Reifkind's Training Food and Thought

All of my swing routines are scaleable, all you have to know how to do is two things! #1 Know when YOU need extra rest and TAKE IT! And #2, know when you are ready to start swinging again! Sometimes this means in the middle of a different set, so how can you jump in?

Here's how!

A lot of the time I will cue students in, as I do here, in this video. It just takes a bit of patience and practice! What else you got better to do anyway? lol

PS, I apologize to my training partners Maribel and Brenda for being so damn bossy! What's up with the finger snaps? Man!

I can't believe it's been almost 1 week since my last post, but I've been kind of busy! Before I get into all of what's been happening to me the past couple of months I want to share a little bit about this past weekend. I will be writing more about how I was prepared and how I was not prepared! But first I'll share with you a portion of the speech Mark was asked, by Pavel, to write and deliver at the first SFG. It was originally broadcasted live on Saturday, but I took this while sitting front row with my iphone!

This past weekend I participated in the first ever Strong First Girya Kettlebell Certification Course. This past year Pavel Tsatsoline, the man that brought kettlebell training to this country,, and his system of learning how to build strength, parted ways with Dragon Door and "RKC" (formerly Russian Kettlebell Challenge and/or Certification), the first company that published his books, and helped him teach others his methods while leading Instructor courses across the US as well as Internationally for going on a decade now. Pavel, with the help of CEO Mark Toomey, started his own company, SFG (Strong First Girya) when he realized the direction with his former partnership, Dragon Door, was not in line with what his teaching and training philosophy were about. Moving on...

My husband, Mark Reifkind, was given the title of Master Instructor by Pavel in 2008 (one of only 5 MRKC's at the time) after being a Senior Instructor since 2006, and there was never a question in his mind that he would also leave DD's "RKC" and move forward with Pavel's "SFG". Mark was given the honor of teaching at the very first SFG KB Certification course and I was honored by an invitation to participate as well by going through the course as a student.

It has been three years since I last earned KB Certification in San Jose, Feb 2010. You can earn re-certification 2 ways. If you qualify, you can assist a Senior or Team Leader during a three day certification course, or you can, like anybody else, pay to attend and participate during the three days. Since 2006 I have assisted three times and gone through the course, including this past weekend, three times. I've also been lucky enough to have been at another handful of courses accompanying Mark (I never get tired of listening to him teach! Lucky me!).

This was by far the most challenging. This is not for everybody! How is it different?

Over the years Pavel, along with his Master and Senior Instructors, constantly updates his methods and techniques to reflect the most simple and direct way of learning how to become strong, and how to teach others the skill of strength. "Strength is a skill" and should be trained as such, is the core of Pavel's original system. And this past weekend, strength, coming into the weekend strong, was at the forefront, and we were expected to deliver. And I'm proud to say that I am, in fact, "SFG!"

I think the paperback version of my book, The Swing, is available today! I "think" because no one has really told me, or called, me, or emailed me, so I guess it's not a big deal! I've learned loads about writing, publishing and most importantly selling books, but really I don't know shit...about the publishing world! What I do know is how to, and what to do with the kettlebell swing!

I'm probably not the best person to beg people to buy my products, specifically my book, The Swing! Sure I have a few DVD's, but really I have a great book about how I program this one little, super magical, miracle of an exercise, that not many people seem to want to do on a regular basis to get the body of their dreams, because why? Well, all I can say is I can lead a horse to water.... But I suspect because it feels hard! I'm not going to say itIShard, because I believe that hard is a feeling, not a fact! And it feels way harder being fat, bloated, ashamed, unfit, weak, sick, ugly, yep I said it, ugly, than it feels to do a few sets of 10 kettlebell swings! (I didn't feel very pretty at 250lbs.)

But at the end of the day I don't live my life to sell books. (but will you please buy loads of copies? lol) I live my life so wanting others to feel "this". The last thing I write in the acknowledgements of my book is this:

"Finally, to all the chubby little girls and boys who have had to sit on the sidelines knowing they are capable of so much more, and to everyone who has ever felt underestimated: you know the greatness within you--bring it to life and stop waiting for another day--today is the day!"

I received a facebook message today from a woman who was referred to my story by a fellow Instructor. She wrote to me about how she was encouraged by this Instructor to have hope, so he gave her my name. She googled me and found my story, then found me on facebook, here is part her message;

"....he mentioned you. I came home and Googled and wow, I feel real hope. I really appreciate his approach and I appreciate you sharing your story, especially since I am where you once were. I'm not striving for a certain size but I want energy, strength, confidence and I want to want my body.

I just started reading your book and I feel inspired! Thanks for sharing and thanks for leading the way!"

To which I answered;

"You're going to lose 100 lbs, you're going to lose 100lbs...repeat after me, "I'm going to lose 100lbs!" This is something you don't have to share with anyone else, not even your husband (if you have one), your mother, God forbid, don't tell your mother! Just keep it to yourself! You know what you have to do. Stop eating so much of the junk, and be the smart woman you know you are!

Walk, swing, prepare you lunches and dinner. Have a plan, make your own rules. Don't blame anyone or anything else. You got yourself here and you'll take care to get what you really want, a smaller healthier, prettier body! And your face will thank you too!

We are not idiots! Just keep your eye on the road ahead. It's all fun! the first 5lbs is fun, then next 5lbs is fun, the first 20 and 25lbs feels fabulous and empowering! 50lbs you feel invincible! You know without a doubt you will see that 100lb weight loss!

And training kettlebells will help you get back so much of what you thought was lost. It isn't lost, its just waiting. Waiting to welcome you back home."

This is why I do what I do. I train. I cook. I write/blog. I facebook. I live by example, and if I can do it, if one person, and there is more than one, can do it (I'm not the only one!), then it CAN BE DONE.

At the end of the day, whether or not I sell one book, two books, a zillion and a half books (please, thank you!), I will still show up and train.

PS something I just learned about the publishing and book selling world is that once a book goes into paperback production the hardback is no longer available. I have found hardback copies of The Swing by way of a google search and the only reason why I'm mentioning this is because the hardback version is a beautiful book! (and now you can find it on sale!) The last meeting I had with my editor she pointed out that Harper One had to use a better quality paper (more expensive!) because of the instructional photos! So if you don't have a copy yet you may consider finding a hardback, but the paperback is lovely also!

This morning I posted on Facebook about the chili I made this morning. I make a ton of chili and I've written about it 100,000 times (at least!). I grew up in sunny California never really experiencing stews or soups because it's alway summer here (well it used to be!). It wasn't until about 4 years ago that I happened to be talking with my BFF Fawn Friday on the phone and she mentioned she was making chili! Hmnn...that sounds good! And better yet, that sounds easy! (especially when you love to pressure cook, like me!) I asked her for a quick run down on spice blends and basic technique, and the rest is history!

Here is my very first blog post about chili!

http://tracyrif.blogspot.com/2007/12/its-going-to-be-chili-winter.html

I don't want to repeat myself, so I urge you to blog search "chili" on this blog and my former blog (Living My Physical Potential). There are so many variables except one....chili spices! Spice blends are up to you, but chili powder/cayenne/red pepper, etc are the kick, and spice, in chili stews.

This morning I made two stew/soups. Ham and split pea, and lamb chili. I used the smokey ham stock for both and the smokey fat from the ham shanks to saute' my veggies in (for both).

Lamb chili

1 lb ground lamb
2 lamb and rosemary sausage links

Brown and remove from pan. Add a bit more fat to the pan and saute' until translucent (chopped in food processor)

onion
red chard stems
jalapeno (2)
pasilla pepper (1)
celery (2 stalks)

add chili spices and 2 tbl tomato paste and cook until fragrant

Chili spices

2 tbl chili powder
1 tbl smoked paprika
1 tbl ground cumin
1 tbl ground oregano
1 tsp cayenne
1 tsp red pepper flakes
2 bay leaves

Add stock and deglaze the pot. ( I made the stock with garlic, so I did not add more). Add 1 c. presoaked beans (black), 1/2 c red lentils, 1 garnet yam, grated (sweet potato).

Lock lid, bring to pressure, cook for 15 min, let pressure come down naturally. Open and check to make sure beans are soft, and add browned lamb back into pot. Season with salt and pepper.

I did not use tomatoes, but I did choose 2 tbl tomato paste to thicken.
I used smokey ham stock.
I used red lentils because they completely break down, helping to thicken the chili.
I used sweet potato to balance the spices instead of tomatoes.

Oh yes and I also chopped the red chard leaves roughly in the food processor, adding them at the end to wilt in the hot chili.

So again I ask;

Tomatoes, or not?
Beef, chicken, pork, lamb? Has anyone ever heard of a seafood chili? Not me!
Thick or thin?
Beans or not? What about lentils? Split peas? Grains?
Would you add greens, like I do? Spinach, chard, kale?
Red chili, green chili?

Oh, and it's not uncommon for me to ladle hot chili over shredded cabbage! Limitless possibilities!! How do you serve it? sour cream, plain yogurt? Sliced green onion, cheese? (oh no, not cheese!)

PS I've got a great Jambalaya recipe to share as well as a spicy pot roast coming soon! I better eat this damn chili so I can test these great recipes sent to me by a couple of blog/facebook followers! Do you have a great recipe for the pressure cooker? Please share and email me, tracyrif@yahoo.com.

It's been just a week since my three day Strong First Certification weekend. One week since having to perform hundreds of double 16kg swings, AND hundreds of dbl 16kg power swings in addition to hundreds of reps in the clean, front squat, presses, snatches, Get-ups. Strength and technique testing in all the skills on the third day after the first two 10 hour days.....I may be getting too old for this!

For the first time ever, in my entire life, I said to my training partners that I wish I was 29 again! Even I couldn't believe I felt that way because I've never wanted to be younger. I've never felt held back because of my age. And it wasn't that I felt held back this past weekend, after all I was successful at passing my snatch test with the 20kg, something most women half my age can't do, it's my recovery!

I trained dble 16kg and single 32kg and 36kg swings for an 8 week cycle in preparation for SFG, along with heavy Get-ups, Max vo2 snatch practice, front squats (which I rarely did before) etc., but not knowing how much more would be asked of me. Near the end of day one I felt a pretty strong muscular strain on the back of my left calf, but I trained through it. That night I couldn't straighten and stretch that leg out completely without extreme pain. In the morning I asked Mark to look at it and that's when he told me that the back of my knee was severely swollen. I was freaked out. At this point all of my future training goals were at risk. What if I couldn't continue my own swing practice or lead classes? What about my new interest in GS sport? I had my 'real' life to think about and that had to take priority over this certification.

I did what was required on day two, trying to be smart about my potential injury while knowing I had testing on Sunday (day three). The order of the day was Get-ups, squats, and snatches, and of course the obligatory swings (dble and single) and I managed to not make it worse. I was there to learn about teaching and training and to use the strength and skills I have been practicing every week for years, not to 'workout'.

2013 is proving to be an extraordinary year as I expected, but not in the ways I predicted! I forgot to quit being so serious and have more fun! Having fun doesn't mean being stupid and disrespectful of true responsibilities, it means to be and feel light....isn't that what young feels like? I have so much more now than I did when I was 29! Now let's get on with the adventure, shall we? 29?, 49? Bring it!

It's been a while, but I'm roasting two chickens this morning. I was at Whole Foods on Monday and they had priced chickens at $1 per pound less when you bought two. I stood there, in front of them, contemplating whether or not I wanted to carry two (I had a hand basket, and I was tired!), since I only went in for one! I walked away... I also needed to decide whether or not I wanted to deal with two birds when I only really wanted and needed one. But I did in fact need one, but for a 25% savings I dealt with having to carry both!

That got me thinking about what I wanted to do with two birds. I don't like freezing an already previously frozen bird (which was also part of my resistance to buying 2). Roasting two birds is not much more work than one, and it will certainly not go to waste! I think I'm going to make a chicken pot pie, crust and all! I used to make a pretty mean pie crist, let's see if I still got it!

Chicken pot pie can be loaded with vegetables, winter or spring. It's a basic white sauce, yes, a bit of flour too. Herbs are a must, in fact I could probably make an herby crust? Would that be fun? Okay, let's not get all fancy smancy!

What are your favorite vegetables and herbs to eat in a chicken pot pie? Crust or no crust? Homemade, or store bought puff pastry? I think I'm going to use tarragon and make my veggies big and chunky, and I'm going to give my old pie crust making skills a bit of a test!

onion (I read a recipe that used pearl onions, yum!)
celery
carrot
leeks (yes please! especially with tarragon)
mushrooms
peas (frozen)
string beans? (frozen)
root veggies, parsnips, potato, turnip, etc
red bell
spinach?

The possibilities for ingredients is endless, and even the sauce technique is very forgiving. Here is a video of Curtis Stone's technique originally aired on the Today show. Looks like I'll be getting out my cast iron pan! Fun stuff!

http://www.today.com/id/49790183/ns/today-food/t/one-pot-comfort-chicken-pie-winter-veggies/#.UUm_DhesiSo

Every once in a while I need a pep talk myself. This seems to be one of those times.

I'm not going to get into all the reasons why, but as I got out of bed this morning, the second morning I've slept in this week (and I rarely sleep in), I almost started to feel sorry for myself. In my head I tried to give myself a little pep talk and started to think about all the things I should be feeling good about and that's when I realized that I didn't need to listen to myself talk, I needed to make myself 'do'!

Quit wondering why, or where these feeling of crap are coming from, and do something about it! You're gonna feel so much better!

ps this is where cute yoga clothes come in handy! lol

Good-ness! I've been going through old Flip videos and documents/downloads on my old computer so I can edit everything down before transferring to my new computer, and let me tell you something! I could repeat the last 4 years of workouts and routines, exactly, and still be a better, stronger, more fit and healthier person if I just followed my own training! If I never, ever, come up with another new thing I could still be challenged every single day! How did I do some of this stuff? My blog is a goldmine for the self motivated, if you want to dig out past workouts, and the less motivated if you just want to check in every once in a while and do a couple (hundred) swings!

If you are looking for challenge, read the 5 years of archives on this blog, as well as my original blog 'Living My Physical Potential' that I kept for 4 years! Seriously! I'm going to go back myself! Seriously! You think I may be joking? I'm not!

I have often said that I feel as if I've won the lottery, hit the jackpot, and found the gold at the end of the rainbow. It's true, it's 100% completely true.

PS the photo from above was taken when I did some sort of 16kg snatch workout that I found on video, but I haven't found blogged. I think it was five sets, two minutes long "all out" for reps, with maybe 2 minutes rest in between. The rest period is kind of important, so I HAVE to find out what it was! Guess what we are going to do at the end of Tuesday mornings class?

Saturday morning I start out my own training for 90 minutes, along with two other women, Meg and Maribel. For the most part they do what I suggest! Of course they do, that's why they keep coming! I consider this first 90 minutes of the morning an Advanced level. It's not just the level of skill, but 90 minutes, 1 1/2 hour is a long, long training session. In fact I don't know of a whole lot of other people that train much more than 1 hour, if even that.

Meg and Maribel have been training with me for years and I can give them a quick run down of what I want to do, and we'll be off! I don't have to count reps, or lead them through a particular combination which comes in handy when I'm training with the weights that are challenging and appropriate for me....I'm kinda busy breathing!

I'm barely recovered from my hamstring strain I got a couple of weeks ago during my SFG Cert, but I needed desperately to swing long and heavy. But I also have to practice next weekends 'The Swing Quest' workouts. The Swing Quest workouts never have sets longer than 40 reps (1 min), so I altered this one for next weeks workout.

http://tracysfoodandthought.blogspot.com/2012/08/no-brainer-swing-workout.html

In this Intermediate/Advanced routine all sets are 50 reps done starting every two minutes (1.25 min work/45 sec rest). Becasuse it's only slightly more difficult because of the work to rest ratio the size weight you use turns it into an advanced workout! When I posted this workout last August I did not have a video demo, so here it is! I trained two rotations, the first w/16kg, and the second w/20kg. And because I used two heavy weights, and trained two rotations and trained sets of 50 I've re-named this workout "50/50"! This is my actual workout and you won't hear me talking much through the 20kg half! 20kg one hand swings are no joke!

150 16kg 2 hd sw
100 16kg one hd sw
150 20kg 2 hd sw
100 20 kg one hand sw

10 sets of 50, 500 swing total, 20 minutes

We then went on to a quick double and single clean/press/squat warm up, maybe 8-10 minutes. After the warm up we were all on our own for 30 15/15 sec sets (15 minutes. I chose squats because I have to make myself do them!

4 dbl sq w/12kg's x 5 sets (2.5 min)
4 sngl 12kg front sq x 10 sets (5 set R, 5 sets L, 5 min)
4 gblt sq w/20kg x 5 sets (it was still in front of me from the swing workout! 2.5 min)
4 gblt sq w/16kg x 5 sets
4 gbl sq w/14kg x 5 sets (whew!)

120 sqats total
15 min

Meg chose to do all sets of one clean/4 presses;

4 press w/14kg x 10 sets (5 R, 5 L, 5 min)
4 dbl press w/12kg's x 10 sets (5 min)
4 press w/14kg x 4 sets (2 R, 2 L, 2 min)
4 dbl press w/12kg's x 6 sets (3 min)

56 14kg press
64 dbl 12kg's press
15 min.

Maribel chose to do a combination of all three! She did three sets 10 times;

4 press L w/10kg
4 press R w/10kg
4 gblt sq alternating w/10kg, 12kg, 14kg, repeat two more times starting with 10kg, 12kg, 14kg, and ending the very last set w/dbl 10kg's! Wow, she laddered up the intensity!

80 10kg press
36 sngl sq
4 dbl sq
15 min.

Looks like Meg also laddered up the intensity, while 'yours truly' laddered down! Actually I kind of waved the intensity of my squats. What I didn't realize until the end is that I pretty much did 20 squats with 24kg (dbl 12's), 20kg, 16kg, 14kg and 12kg R, 12kg L. You can't get much more variety than that!

What would you do with your 15 minutes in 30 sets of 15/15?

We ended the workout with some speed work. A slightly 'beyond Max' snatch routine for the last 20-25 minutes.

300-350 approx. 12kg snatches

On to my 8:30-9:30 Intermediate class when we did some super fun practice with "cleans" and ended with? Anybody guess? Yep, swings!

Did I forget to invite all you all? What I mean is that I am literally inviting anybody and everybody to actually come, in person, to swing with us! Whether you are a local KB Instructor or have been working with one or training kettlebells on your own in a gym/home you all are always invited to come to any of my swing classes/workouts any old time, but especially 'The Swing Quest' events I'll be leading every 3 months.

I've been so busy with other projects and workouts that I haven't spent nearly the amount of time I need to promote this event properly. I hope in the next three months, (before the next event Sat. Jun 29) I can finish the details to get this thing up and running so we can all train together and support and cheer each other on at least 4 times a year.

Mark and I work in Palo Alto (30-40 min south of San Francisco) at Noxcuses Fitness Studio. Here is the address and phone number:

2741 Middlefield Road, Suite 102, Palo Alto, CA 94306 | 650-325-1273 | info@noxcusesfitness.com

tracyrif@yahoo.com 408-421-8293

Next Saturday, March 30, starting at 7:00am I will lead the second 'The Swing Quest 2013' workout. There are 4 individual swing workouts per event, approx 500 repetitions each. All workouts are "equal work to rest" which last 25 minutes. There will be a 5 minute break between each workout so it will last 2 hours!

I wanted to create an event similar to a marathon, but unlike a marathon you can come and go, start or stop anytime you want to. No one is required to complete all 2013 swing reps, in fact I highly suggest that everybody work to their own level, get a baseline the first time, and then train to reach a little more for the next time!

I'm suggesting that only one bell be used! This means for 2 hand swings as well as one hand swings, but at the end of the day (or I should say, at the end of 2013 reps) it's up to you. I will have a few more advanced options for anybody participating that feels their work capacity is beyond this work to rest ratio, but let me tell you, if you are feeling like the rest periods are too long, you don't have the right size bell!

The cost is $40 and if you are interested you must contact me to confirm. The studio is not that big and can only accommodate a few more people than my regular class size, so space is limited, and bells are limited. This time I will have someone taking pictures (so come looking pretty!) and everybody will need to come early and sign waivers and releases (also the images will be available to you as well!)

I will write more details about anything I may have forgotten in the next few days. But if you are within driving distance I would love to have you come and train with me!

Here in Northern California, where I live, winter seems to be over and spring is starting to arrive! Really? I think so! I say that because for the past 2-3 years, maybe longer, spring and summer kind of skipped us! It wasn't cold and it wasn't hot, but it wasn't "nice" either! It was weird and unpredictable. Summer, for sure, forgot us!

Last week I made a chicken pot pie, pastry and all. Typically a winter dish, in fact I'm not sure now what lead me to making it in the first place (?). Meat pies are basically, meat, veg, gravy, topped with pastry or mashed potatoes (Shepard's pie), or variation on. These days everybody seems to want to try and change traditional meals/dishes to fit more modern dietary beliefs (less carbs, less fats, no gluten), and I completely understand. I've screwed up my share of dishes trying to make them "healthier"! But I'm a huge fan of traditional recipes using good cooking techniques. Make minor adjustments successfully and then get all crazy with it!

This morning I made a second meat pie. Shopping for ingredients over the weekend I knew I wanted more herbs! But I also wanted to taste the last bits of winter. Mushrooms, onion, celery, and carrot are the staple veggies and this time around I added brussels and rutabaga...rutabaga, the forgotten, or never thought about, "secret" delicious root veggie! I could live on rutabaga, sweet potatoes and kabocha squash! In fact instead of a pastry crust you could make a mashed topping of any of three or a combination of (celery root and cauliflower would be great in a mashed veg topping too!). I had some leftover tarragon and I picked up some chives from the market.

Herbs.

Knowing how to cook with and prepare foods with fresh herbs is so....I don't know.....cool! I've decided that this is going to be the year of the herb! I started by ordering 2 cookbooks, "The Herbal Kitchen" and "The Herb Farm Cookbook", both by Jerry Traunfeld. I might even grow an herb garden! My BFF Fawn is the Queen of the Herbal Salad and I've got to talk her into sharing, posting, creating and teaching her method for putting salads together using fresh herbs! Lots of good herbal goodness to come! But before winter is gone, make a meat pie!

Chicken Pie

Harvest the meat from one cooked chicken in big chinks (homemade or store bought already roasted). Personally I love a "meat heavy" pie! But you could use as little as 2 large breasts or 1/2 chicken.

Olive oil (or chicken fat)
mushrooms (1/2 lb cut into quarters)
onion (1 med, large dice)
celery (2 stalks, large dice)
1 lg, or 2 sm carrots (peeled and cut into rounds)

1-1/2 c. frozen peas
2 tbl flour
1 - 2 c chicken stock
1 c. heavy cream (or half and half, or whole milk)
salt and pepper (do I still have to list salt and pepper?)

Topping

Pastry (aka pie crust)

If you don't want to make pie dough then I suggest "Pillsbury Already-Made Pie Crust"! It's super yummy and I promise no one will know the difference!

OR
Mashed root vegetable topping, or combination of.

potato (russet, or any variety of sweet potato)
rutabaga
celery root

Simply heat up 1-2 t/l oil and saute mushrooms and onion for 4-5 min. Add celery and carrot (brussels cut into halves, potato or rutabaga in med dice) and saute for another 4-5 min. Sprinkle 2 tbl flour, coating veggies, and cook until "raw" flour smell is gone. Add chicken stock to deglaze the pan. Add cream/milk and fresh herbs. Bring to a boil, lower heat and cook for 10-15 minutes on med/low and the sauce (gravy) should thicken while you deal with the pastry!

If using you own pastry recipe, it should have been "resting" in the fridge for at least one hour, and now it's time to roll out! If using already made pie crust, simply open package! If using a mashed topping you should have been boiling water and cooking potato/root veg in salted water until soft enough to mash, and now's the time to finish that!

Once sauce is thick and vegetables are partially cooked through, turn off the heat and add cooked chicken and frozen peas (if using). Stir to combine and pour cooked veg and gravy into casserole, or pie dish. (oh, and please taste at this time to make sure you have seasoned it enough with salt and pepper). If using pastry, brush the parameter with an egg wash, that's the bottom sides that will "stick" to the casserole dish. After topping with pastry, brush the entire top with egg wash and slice a few steam vents, in a decorative manner of course (!) on the top. OR if using a mashed veg topping, simply spoon and spread on top. Place into a 375 degree oven starting at 35 minutes. When the crust is golden brown (it may take 45-50) and the bottom is bubbling the pie is done!

I figure I can roast a turkey this coming week and make a couple of turkey pies! Once spring hits full force I'll be adding in a ton of spring veg and herbs. And who know what else! Now that I'm getting comfortable with pastry again a pear galette? Or maybe I'll keep it savory. Or maybe follow the trend of sweet/savory and add in "herby"!

I came across a snatch workout I did two years ago (almost exactly). It consisted of five 2 minute snatch sets w/16kg resting 2 minutes in between each work set. The sets were tested for reps, all out. Although I forgot about doing it until I came across it, I completely remember that day and how hard it was! And you do know when I say "hard" I mean "fun", right? I was surprised at how short a 2 minute rest period is, but then again a 2 minute work set goes by pretty quickly too!

As I mentioned, the original workout was, for the most part, done for highest rep total. My rep counts 2 years ago were:

set #1 57 reps
set #2 57 reps
set #3 57 reps
set #4 58 reps
set #4 58 reps

In total, 10 minutes of work, 287 16kg snatch reps

Because of my recent interest and adventure into Kettlebell Sport, where the goal is only one hand switch per 10 minute set, the longer you train your grip and your technique to last before having to switch hands the better. So this time around I decided to train the first set 'all out' switching hands when I felt the need. The next 3 sets I would try a 'hand switch progression'. The second set I switched every 30 seconds. The third set I switched at 45 sec, leaving two 15 sec switches at the end. The forth set I switched at 1 min/1min, and the last set I went all out again...well at least all out as I could!

I never did post the original workout OR video, so here is the first set from 2 years ago and all five of the sets I did yesterday.

March 2011, set #1 57 reps

This was done using my "old" snatch test rep strategy of:
10/10
8/8
7/7 (50 reps, repeat to equal 100 if I were doing a 5 min test)
+ 7 R
Funny looking back at it know how I was so afraid of 10 consecutive reps and mow I can do 20 +, hell I did 18 consecutive 20kg reps a couple of weeks ago! I've come a long way, but in some ways not really! Total rep count was nearly the same!

Here I switched hands when I felt the need. Like my 20kg test a couple of weeks ago I depended on the video (or counter) to give me a total rep count and I only switched when I felt I needed to. The breakdown went like this
10 R/ 11 L
12 R/ 13 L
7 R/ 8 L
2 R
total 58 reps

This next set, #2, I switched hands every 30 seconds. The breakdown went like this,
14 R/14 L
11 R/13 L
total 53
My left side is usually stronger because it's driven by my right leg. You may start to see a new technique developing....

Set #3, the first hand switch was at 45 sec, that left a 30 sec interval so I had to switch at 15 second R and L at the end. The breakdown?
20 R/17 L
6 R/ 7L
total 50
So you see, the less you get to switch hands the more you have to conserve your grip. In the next set for sure you will see a huge difference in form and technique when I could only switch hands one time.

Last set with restricted hand switch, 1 min/1 min,
23 R/21 L
total 45
I think I take more time getting in the last rep on the R side, and because of that the transfer swing takes 5 seconds out of the time my L has. Interesting to me that I'm not purposely trying a different technique! But once you train for endurance it's almost a natural progression to use you hips and the momentum of the bell more than your grip and pure brute strength.

Okay, enough fun! Last set so let's get back to some "all out" go for it snatches! I chose to switch at a traditional 10 reps per R and L
10 R/10 L x 4
5 R
total 55

The total for five two minute sets was 261 compared to two years ago 287, a 26 rep difference. Not scared of more than 10 snatches anymore! But I also felt the rest period of 2 minutes was more than enough, where as when I went for total reps, mulitple hand switches two years ago I was still sucking wind as the rest period ended! 26 total reps makes a huge difference, but what is the training goal? This time around I had other priorities, next time? Well, who knows! It was still hard and hell of fun! 261 26kg snatches before my swing workout? Nice!

PS I lead my next class through their workout for an hour, but it wasn't really "my" swing workout. So I did some 28kg swings around 12noon, alternating two sets,
20 2 hd sw reps "otm"
10 2 hd sw reps "otm"
x 10 rounds
300 reps, 20 minute

Not even at an equal work to rest, but it was the 28kg for god's sake after a long morning! lol

Here is the cheat sheet I made up for the new reworked routine "Ten". I will have all of the workouts written down not only for me to follow, but it will be helpful for the participants to know what's coming up too! I went through the first two routines yesterday morning and already decided to make a little change and it's a good thing I did too. Not only do I see a better adjustment, but I made a mistake and accidentally repeated a couple of sets adding 120 extra swings, Yikes! I would have had to change the name of the event to The Swing Quest 2133!

I you do in fact follow my cheat sheet for an individual workout at any time it's still a great routine! The mistake was in the sets after the 7 min warm up and practice sets.

10 2 hd sw
10 R + 10 2 hd sw
10 L + 10 2 hd sw
10 R + 10 L

I accidentally wrote "x 2" after the first set and tried to change it to a "1" but as you can see it still looks like a "2" So I wrote a note on the left side to repeat "x1, x2, x3" to remind me that the four sets are only done one time the first go round. There are four sets in this rotation and in the original only the first set (10 2 hd sw) and the last set (10/10) are repeated in a 1-3 ladder. The two sets in between are always only done once...but if you do them twice (the extra reps) you would repeat all the same side before moving on, for instance;

10 2 hd sw x 2 (or x 3)
10 R + 10 2 hd x 2 sets (or x 3, then go on to the L side)
10 L + 10 2 hd sw x 2 sets (or x 3, then go on to repeat the last set)
10 R + 10 L x 2 sets ( or x 3)

This way it equals 620 reps for the entire workout (31 min), or if you only take all 15 sec rest intervals it still only takes 25 minutes exactly. I know that because that's what I did using a lighter weight. That's also how I knew it was wrong! The workout took too long with the shorter rest periods which didn't make sense, and that's when I went back and saw where the mistake was.

I did not have time to do a video demo yesterday, and I'm not planning on video taping any of the workouts on Saturday. I will be writing another post about the event and including the re-worked routines in short hand. But to start you off, here is the first one. It's 500 reps exactly (25 min) and all work is done with an equal rest ratio.

"Ten"

10 2 hd sw x 2 sets (15/15 x 2 = 1 min)
10 R
10 L x 2 sets each (15/15 x 4 = 2 min)
10 2 hd sw + 10 R
10 2 hd sw + 10 L
10 R + 10 2 hd sw
10 L + 10 2 hd sw (30/30 x 4 sets above = 4 min)

warm up 140 swings 7 min.

10 2 hd sw x 1 set(15/15 = 30 sec)
10 R + 10 2 hd ( 30/30)
10 L + 10 2 hd sw (30/30 = 1 min)
10/10 x 1 (30/30 = 1 min)

3.5 min 70 swings

10 2 hd sw x 2 (15/15 x 2 = 1 min)
10 R + 10 2 hd sw x 1 (30/30) x 2 if you want the longer version
10 L + 10 2 hd sw x 1 (30/30) x 2
10/10 x 2 sw x 2 (30/30 x 2 = 2 min)

100 swings 5 min

10 2 hd sw x 3 (15/15 x 3 = 1.5 min)
10 R + 10 2 hd sw x 1 (30/30) x 3
10 L + 10 2 hd sw x 1 (30/30) x 3
10 R / 10 L one hand sw x 3 (30/30 x 3 = 3 min)
130 swing, 6.5 min

10 2 hd sw x 1 set
10 L x 2 sets each, alternating
10 2 hd sw x 1 set
60 reps, 3 min

500 swings, 25 minutes

620 swings, 25 min if you only take all 15 sec rest intervals. This is the advanced version

I would love to write a blog post about this mornings 2013 The Swing Quest, but I'm beat! All I have to say is that everybody amazed me in the most positive way! One of my students that has never done more that 1/4 of what we did this morning stayed and completed it, and was happy about it! Her intention was to only stay for one 500 rep workout! Another student paced herself doing what she could and chose her bell size carefully to be able to finish with all of us. And yet another who started training with me just last year, has already lost a good amount of weight, and has never missed a workout, killed it at the event this morning. Oh yes, and a facebook friend that has only been training with me using my DVD's fit right into the group and completed each and every swing!

The Swing Quest is an idea I came up with last year before my book came out and I still have a lot of work to do to get it up and running. First I have to define what it is, and I will, as soon as I figure it out! But what I can tell you is what it isn't. The Swing Quest is not a "challenge" to do more swings than anybody else on the planet! It's a commitment. A commitment to training regularly, whether it's swings or something else. The point is not to rise to the occasion for a one time event, or a month long of workouts. The point is to rise to the occasion of your everyday life and to live to your physical potential.

I was hoping to model The Swing Quest events like marathons, to organize and offer them a few times a year so we could all train together. But the difference is that it's not a race, but it a particular distance. Yes it is designed for over 2000 swing reps, based on the "2 hour distance", but you can swing less, or swing light if that's where you are this time! I hope to break it down and translate it into the equivalent of a 5K or 10K working up to the marathon. Either way it's all good and fine! The goal is to show up, and keep showing up because The Swing Quest is never over!

I hope I can get it together, and work out the details to inspire you to want to be part of The Swing Quest with me, with us! You are all invited!

June 29th, 2013. Be there or be square!

Good-ness! This morning I completed a 10 minute long 12kg snatch set, one hand switch at 5 minutes, for only the second time ever, so I guess I had a PR (personal record). On March 21, just a few weeks ago I completed my first ever 10 min, one hand switch 12kg snatch set! This is kind of a big deal because I've been interested in the mystery of this sport, Kettlebell Sport, for a number of years but there were a few things holding me back from looking into training it more seriously.

The first is that I did not want to give up my own style of training based on "Hardstyle" kettlebell movements, or really what Mark calls "Tracystyle"! What is the difference? Well, Mark explains it pretty simply by defining "Hardstyle" as focusing on power and acceleration in the quick lifts and maximum tension in the "grinds". "Girya Sport" (GS aka Kettlebell Sport) as focusing on maximum efficiency of movement. A few other reasons but that is the main one. I love my own training and once I realized I did not have to give one up for the other I was "in"!

Much more to come about this addition in my life, and I describe it as an addition not a replacement. Back to my workout this morning.

Since I've had an interest in this method of training long sets of snatches and jerks with only one hand switch I started playing around with "pacing" years ago. Pace work added to my own style of training beautifully! And wow! It has given me tons and tons of really great workouts. In fact way back in the really early days of teaching my style of swing training I recognized the importance of pace and included a pacing drill in my very first DVD Programming the Kettlebell Swing, and of course many times what works for programming the swing works for the snatch as well! Because of all of my years of training pace I have a pretty darn good timing but never really went beyond 2-3 minutes without switching hands.....because I could not go longer! I had practiced it enough times to know I could not do it!

Knowing what I know about progression, my first goal was to do it with the 8kg! I was successful a handful of times with the 8kg, but I was inconsistent. And to be fair it wasn't my main gig, it was just challenge and play. I'm pretty sure I did it once with the 10kg...that must have been a good day! But because I knew how freakin' frackin' hard the 8kg was, I knew how hard the 12kg would be! I had total respect for it! Total! This is why, at the last minute, when I, for some crazy ass reason, agreed to "try" the 10 minute 12kg jerk I was scared as hell! I had total respect for this sport and never once did I ever think it was going to be easy.

Fast forward...kind of....

January 29 I had my very first GS coaching session with John Wild Buckley.
January 30 I got sick, no practice
February 1, I left for a workshop in Columbus Ohio, no GS training but hundreds and hundreds of swing reps (maybe over 2000), and still not feeling 100%
Feb 3rd, back home, Sunday, no training.
Feb 4th, I better get my ass in gear! I'm going to be on a platform in less that 5 days
Feb 9th, my first ever 10 min jerk set! Whew! Did I really do that? Tears of joy!

Feb 11th, Monday and completely sold on the whole competition experience! Sign me up!

Feb 16th, first private session at Juno....what? What did I get myself into? Good God I still have to train and survive SFG in Houston in a couple of weeks!
Feb 25th-March 6th, my first week of training GS in addition to all of my other Tracystyle workouts and SFG practice (heavy shit!).
March 6th, the day before I left for SFG I completed my second only 10 minute 12kg jerk set (forgot how many reps but I have it written down)

March 7th, leave for Houston
March 8th, first day of SFG, having fun, feeling strong and happy, pull hamstring at the end of the day....argh! What?
March 9th second day of SFG, not really happy. Worried about hamstring and the rest of my life.
March 10th, third day SFG. 5 minute 20 kg snatch test, killed it, and all of my other strength requirements for certification! Whew, now back to regular programmed schedule, right?

Wrong.

Hamstring pull. No yoga. I need my yoga.

Blah, blah, blah.

Not much of any, what I consider, "real" training until Tuesday of last week.

March 28th finally back at Juno. And what am I treated to? Oh yes, I'm treated to a whole other world of swings! GS swings! One hand swings, 10/10 w/32kg and 5/5 36kg (80lbs).

March 30th, The Swing Quest! Awesome! This is what I love about my life! The training, the practice, the teaching. the coaching, the leading, the following!

Monday, April 1st, GS workout, 10 minute 8kg jerk (I mistakenly did 12 min set, 6/6), and 10 min, 12kg snatch. Whoop, whoop! Yikes! Last week I was scheduled to do a 12 min set! Yeah right! I managed 8 minutes (4/4), but today 10 min was on the schedule. Boom! As my coach would say (and did I might add). 196 total reps! 103/93, blowing away my first ever 10 minute set on 3/21/13 of 84/77 (R and L)!

Now until a possible GS meet in Seattle in less than 4 weeks...should I go? I'd be competing in the biathlon, 12kg 10 minute jerk and snatch. One thing I know now is that I'm not scared. I'm not scared at all! It's just 10 minutes, 5/5. I have plenty of respect for the time, but I also have respect for myself. I am the one that will show up. Nothing is handed to me or anybody else in this sport, or any other competitive sport for that matter. The heart does the work, the body follows, and so does the mind. Do the work, nothing else matters. You can't buy a life, you have to live one.

PS one of the funniest things....if you post video of yourself training GS be ready for all kinds of amateur coaching! Amateur coaching is when someone tells you what they think you are doing wrong, but doesn't tell you how to fix it! If you don't offer corrections then you are simply criticizing! And besides, did I ask you? I've been doing this for only a few weeks, give me a break!

"whoop, whoop" is when cardio, grip and technique all go out the window! Why do I love this stuff?

For your copy of a really great DVD, "Programming the Kettlebell Swing" here is the link (and geez, I was so young! God bless having videos of when you are younger! lol) Although it is not listed as a "work along" video, it was taped during a live workshop that includes over 1000 swing reps!

http://www.otpbooks.com/mm5/merchant.mvc?Screen=PROD&Store_Code=OTP&Product_Code=TRSWG

Tuesday morning, The Swing Quest just a memory.... a great memory but back to regular workouts.

My Tuesday morning class starts out with 30 solid minutes of swings. I lead my students through a minimum of 500-600 reps, but there are many different "levels" of kettlebellers. Some need more rest and less reps, some it's just right and then there are some that have been doing this a long time and like to do as many reps as possible! In fact I don't doubt they would go nonstop.....hey, it's been a while amybe we should give that a go.....maybe not!

It's rare these days that I take the highest volume option because I'm the leader and I want to swing side by side with everybody, but mostly with my students that are unsure how to scale back and I want to make sure they do not overdo because I want them to #1 stay safe. #2 have fun! #3 come back often! #4 feel capable and confident not matter how many swing reps they do. Showing up consistently and working to your own level is the only thing I care about!

Because I scale back my reps I usually increase my bell size, this way "equal work to rest" is completely appropriate. My EWR bell weight starts with the 16kg and may go up. My 2-3-4 to 1 work to rest is the 14kg and 16kg. And just so everybody knows when I know I have to swing thousands of reps over a 2-3 hour period I use what I call my "marathon" swing weight, the 12kg (DVD's workshop), because I have to talk and intruct the entire time, although I do pick up and demo with a heavier bell for about 25% of the time..

Today's workout was crazy high volume, so much so that I think I can include this in a group of workouts I'll start calling "Turn Up the Volume"! In fact this is the first time I'm writing it and counting up the reps, so here is is! All rest periods, ALL rest periods are only 15 seconds long. Using a method of increasing workloads while decreasing rest I call "work into rest". This means that instead of resting you continue on, swinging another 10 reps through the rest period onto the next work set of ten! How many rest intervals you choose to work through are completely up to you! There are 10 works sets, 10 rest sets and in this version only four of the ten rest intervals, a total of 1 minute per 5 minutes of swings were not optional to skip. Personally, today, I chose to work through all of the ones that weren't mandatory!

Foundation before you 'Turn up the Volume'

10 2 hd swings x 10 sets (15/15)
all rest periods were mandatory during these first warm up sets

100 swings, 5 min.

This is the base, 10 sets of ten work sets and ten "rest" sets. I have numerous workouts that give everybody the option of swinging through a "rest" set (interval). If you could visualize the work and rest intervals they might look like this:

Set 1, rest 1, set 2, rest 2, set 3, rest 3, set 4, rest 4, set 5, rest 5, set 6, rest 6, set 7, rest 7, set 8, rest 8, set 9, rest 9, set 10, rest 10

(rest # 1, 3, 6 and 10 are always mandatory in this workout)

If you are working at an equal work to rest ratio, or working up to it, you only want to focus on the 10 sets of 10. DO NOT do any extra reps during the rest periods! If you do "work through a rest", then you NEVER get that rest back! So it's not like yo'll ver get extra rest for working more! You just get to work more!

10 swings, rest
10 swings, 10 swings, 10 swings, rest (30 reps, 2 sets of 10 working through one rest interval)
10 swings, 10 swings, 10 swings, 10 swings, 10 swings, rest (50 reps, 3 sets of 10 working through 2 rest intervals)
10 swings, 10 swings, 10 swings, 10 swings, 10 swings, 10 swings, 10 swings (70 swings, 4 sets of ten working through 3 rest intervals!)
REST!

So basically it's
10 x 1 (15/15)
30 x 1 (45/15, 3 to 1)
50 x 1 (1.25 min/15 sec, 5 to 1)
70 x 1 (1.75 min/15 sec, 7 to 1)

160 reps, 5 min

After the initial 10 sets of ten we started optional "work into rest" I did not take video, but I may on Thursday showing how I used my swing combinations in the work sets and 2 hand swings as the optional rest/work sets. Here is an example, and actually the exact workout! Why not share, right?

10 tr, rest
10 tr, 10 2 hd sw, 10 tr, rest
10 tr, 10 2 hd sw, 10 tr, 10 2 hd sw, 10 tr, rest
10 tr, 10 2 hd sw, 10 tr, 10 2 hd sw, 10 tr, 10 2 hd sw, 10 tr
REST!

(I will post a video demo of this rotation tomorrow if anybody is interested)

5/5, rest
5/5, 10 2 hd sw, 5/5, rest
5/5, 10 2 hd sw, 5/5, 10 2 hd sw, 5/5, rest
5/5, 10 2 hd sw, 5/5, 10 2 hd sw, 5/5, 10 2 hd sw, 5/5
REST!

10 minutes, 320 reps

To make it harder...like it needed to be harder...I repeated these same combinations only I laddered up slower by alternating tr sets and 5/5 sets.

10 tr, rest
5/5, rest
10 tr, 10 2 hd sw, 10 tr, rest
5/5, 10 2 hd sw, 5/5, rest
10 tr, 10 2 hd sw, 10 tr, 10 2 hd sw, 10 tr, rest
5/5, 10 2 hd sw, 5/5, 10 2 hd sw, 5/5, rest
10 tr, 10 2 hd sw, 10 tr, 10 2 hd sw, 10 tr, 10 2 hd sw, 10 tr
5/5, 10 2 hd sw, 5/5, 10 2 hd sw, 5/5, 10 2 hd sw, 5/5
REST!

To make it even harder? All two hand swings of course! I did take a one minute long rest before this last round of work into rest!

10 2 hd sw x 1 (15/15)
30 2 hd sw x 1 (45/15, 3 to 1)
50 2 hd sw x 1 (1.25 min/15 sec, 5 to 1)
70 2 hd sw x 1 (1.75 min/15 sec, 7 to 1)

160 reps, 5 min

total workout
900 swings, 31 minutes

If you did continuous swings for 30 minutes that would equal out to 1200 swings.

For more about "work into rest" you can find it on my first DVD Programming the Kettlebell Swing

http://www.otpbooks.com/mm5/merchant.mvc?Screen=PROD&Store_Code=OTP&Product_Code=TRSWG

On Monday I went through my cabinets and fridge and threw out a bunch of crap! Snacks and plain old junk that until that morning I didn't want to waste, but I wasn't ready to eat it either. I was hanging onto it just in case, God forbid, I ran out of food I guess. I also had to take a good look at some of the winter hoard I was treating the same way. A couple of butternut squashes that I bought when I didn't need them out of fear of needing them and not having them....again, in case they disappeared off the face of the earth! The almost moldy purple Japanese yams that didn't taste as good as I remembered, so there they sat in case of an emergency! I think I am ready to stop buying food I don't need or can use within a few days time.

The grocery store is just so intoxicating sometimes! So much affordable luxury and designer foods! But really, I can, and should, only eat so much and i'm getting better and better all the time about not overbuying.

Still left with plenty of food, early this morning I decided to use some of it, or lose it! We all need to make a list of meals/dishes that we can cook using all the week's leftover veggies and other stuff sitting around on the kitchen counter or pantry! Since I've been making meat pies, this is my contribution for the day!

Yes, I could have made a pastry crust and, let me tell you, I wanted to! But those yams and butternuts were crying out to be saved from next weeks trash! So in Shepard's pie fashion I topped my meat filling with a Garnet yam and butternut mash. The potato and squash took 2 minutes to steam in the pressure cooker with 1/4 c rich beef broth (more about that in a sec), into the food processor they went with 2tbl butter and seasoned with salt, anh oh yes, the chives I bought last week for something else that I never got around to using!

I made the meat filling with the leftover beef stock from the neck bones/meat I cooked in the beer and coffee sauce. It came out super rich because of all of the bones and already seasoned from the Montreal spices that were in it. I defrosted, in the microwave, 1lb of ground beef from the freezer, browned it in a large pan, pushed it to the side and added;

5 mushrooms
10 brussels
1 lg carrot
4 celery stalks
and 1 lg onion
thyme

When onion was translucent and veggies were starting to get soft I added 2 tbl flour (cook off the raw flour smell, 2 minutes) add 2 - 3 c. stock. Bring to a boil, lower heat and cook for about 5-10 minutes while making topping.

Pour meat filling into casserole or pie dish and spoon mashed veg over top. Spread with spatula and bake 20-30 minutes until filling starts to bubble through topping.

I forgot Mark is not a big fan of sweet potato/yams argh! So I guess I'll have to make another with either a pastry top, or try the mashed cauliflower again. The only thing is I used up every last veg in the fridge! I do have some peas and corn in the freezer, and I always have onions!

What are some other meals you make out of anything and everything left over?

Here it is! Do it once, do it twice! Follow me or follow Maribel, you choose how high you want to turn it up!

Enjoy!

Unless someone is truly interested I'm only posting this training session to journal it, not to explain it necessarily. I have a private blog I usually journal my own personal workouts in, using my own shorthand, but I've been a bit lazy about it for over a year, maybe two, so I thought if I made some quick posts here, it would motivate me to keep a better history. These are my "hardstyle" workouts that sometimes include a bit of scheduled GS training. I'm really happy to have figured out my new schedule (I think)

Sunday, completely off (unless I feel great, in which case I may decide to go to yoga)
Monday, Get ups, GS, yoga
Tuesday Hardstyle (classes and private appt., no GS)
Wednesday, GS and yoga
Thursday, Heavy HS ,including dbl snatches (Maribel and Brenda), GS, two classes and privates
Friday, yoga (NO kettlebells at all)
Saturday, high volume HS, including squats and presses, 2-3 hours, privates, GS at Juno in Berkely at 12:00noon.

Started out w/ warm up and video taping "turn up the volume"

100 12kg sw (10 x 10)
100 16kg sw (10 tr x 10)
160 16 kg sw (100 5/5 + 60 2 hd sw)

260 swings, 15 min.

transition appx 5 min.

Snatches w/16kg

warm up

12 kg 1 sw, 1 sn 1 sw x 1 minute (12 sn + 12 sw)

14 kg 1 sw, 1 sn 1 sw x 1 minute (12 sn + 12 sw)
24 sn, 24 sw

transition appx 2-4 min.

1 min/1 min all out 16kg snatches x 6 sets half of them done with the compbell, in fact the first three done with DD bell and the last three with the comp (me and Mari went 'I go you go', picture above!). I'm going to change it next time and alternate. One with more speed and then straight away to the comp bell.

11 R, 10 L, 7 R = 28 (11 was probably a mistake, meaning to do 10) (Mari R17, L 16)

10 L, 10 R, 9 L = 29 (started with the left hand on purpose, even though I did not want to!) (Mari R 16, L 16)

5 R, 5 L, 5 R, 5 L, 5 R, 3 L = 28 (Mari R 16, L 16)

comp bell (30 sec R/30 sec L)

13 R, 13 L = 26 (Mari R 15, L 15)

13 R, 13 L = 26 (Mari R 12, L 13)

13 R, 14 L = 27 (Mari R 12, L 12)

164 16kg snatches, 12 min.

transition appx 2-3 min.

24kg 2 hd sw 20 sets of 10 = 200 (15/15 = 10 min)

22 kg 2 hd sw 5 sets of 10 = 50 (15/15 = 2.5 min)

20 kg 2 hd sw x 5 sets of 10 = 50 (15/15 = 2.5 min)

300 swings, 15 min.

Total workout appx 55 min. Afterwards I said to Maribel, "I can't belive we train for 90 minutes on Saturdays!" 55 min seemed plenty tough this morning before the crack of dawn (5:30am) and in a muggy 50 degree garage! lol

584 swings

188 snatches

I finished my own workout with my GS practice. A couple of warm up sets (5/5 x 2 maybe) with the 8kg comp bell in preparation for my first 12 minute set at 20 RPM. Appx 20 minutes.

120/120 8 kg snatch one hand switch at 6 minutes.

240 sn

11:00 swing class was the next on the list. 12kg appx 570 swings.

Thursday total reps

1154 swings

448 snatches

And this was a light day.

Friday is yoga and not even a little finger on a kettlebell until Saturday morning!

I love plain yogurt, full fat if I can find it and, in fact, now that I think about it, if I can't buy full fat then I usually pass, there are a lot of other really good, healthy and tasty foods. It may be because what I enjoy about plain yogurt is it's salty tangy "cheesy-ness" and when the fat content is lower it's more gelatinous. I think our Farmers' Market starts tomorrow in which case I should find my beloved sheep's milk yogurt! uh oh!

Today I kind of ate my meals backwards! I had roasted chicken and mashed cauliflower for breakfast at 9:30 (5:30am yoga), and for dinner I'm eating oats! Steel cut oats, another food traditionally eaten sweet can also be prepared as a savory dish. The two together, steel cut oats, plain yogurt with a little lime and good pinch of salt is fine just like that! But I did add some raisins because savory sweet is really good too! And then I remembered I had some pumpkin seeds....I probably didn't need both (no, I definitely didn't need both!), or either, but too late! It was so delicious!

Do you like, or eat plain yogurt? 99% of the time I add lime (acid) and a good pinch of kosher salt to bring out the cheesy nature of the yogurt. I've added corn in the summer, sliced almonds, oats (of course!), farro (another fav) and/or other grains, and I've even tried beans (not so great!) I'm thinking maybe adding in some salsas this year along with the grains (cucumber salsa?), and fresh herbs for sure....now that I'm into the herb thing!

Do you eat savory yogurt meals?

I've posted a couple of recipe ideas for savory steel cut oats, my favorite is topped with feta and a grind of black pepper. Maribel, one of my training partners was the first person to ever suggest it to me (thank you!) and you can find many other savory oat recipes online. I've not added any veggies to oats though...

Have you had, or do you have your own recipe for savory oats?

ps steel cut oats take 5 minutes in the pressure cooker, which is great when you don't have 25-30 minutes. Being able to make them quickly probably saved me from eating the bread pudding I brought home for Mark from the Mexican market!

How to jump into the middle of a set of swing reps

What is SFG?

At The End of The Day....welcome home

Chili...quick!

Getting on with the Adventure

Crust and all!

"Pep Do"

Goldmine

"50/50" And what would you do with 30 sets of 15/15?

The Swing Quest 2013 Official Invitation!

Herbs and Meat Pie!

Everything Old is New Again! Five 2 minute 16kg snatch tests revisted!

"Ten" reworked and ready for The Swing Quest 2013

Rise to the Occasion of Your Everyday Life, The Swing Quest

TMI My second ever 10 minute snatch set 196 reps (one hand switch) "whoop, whoop"!

Advanced "Turn Up the Volume", Tracyrif's 'work into rest' swings

'Use It or Lose It' Cooking

"Turn Up the Volume" video workout!

Thursday, Me and Maribel, the exact workout (approximately!), and my new schedule!

Plain Yogurt and Oats. Savory, Sweet, or Both?