A blog you need to check out. Tracy Reifkind's Blog / Rediscovering Strength
My journey to lean, strong and fit through the miracle of kettlebell training. My food strategies to deal with weight loss and compulsive overeating.

This is one awesome women! Read her blog, where she started and where she is now. It makes me press on to my goals however out of reach they seem.
Thank you Tracy for sharing your journey!



I love summer! It was hot today for sure. I should have workout in the morning when it was cool. It's just that I work long shifts and so does Diane which makes me feel like I should give the dogs some park time. So off to rock creek for an hour or so. Then I get home and just feel beat. Beat because I just worked two 12's that were kick ass. So I came home and crashed for a few hours. Got up and made two new slam balls for this weekend.
So this afternoon in the heat of the day I took my new 16k kettelbell and my 12k to the park.
No warm up!
place the KB's 100 yards from each other.
16k 5 swings
run
12k 5 swings
run
16k 10 swings
run
12k 10 swings
run
16k 15 swings
run
12k 15 swings
run
16k 20 swings
run
12k 20 swings
rest
Did a few kips on my rest

16k 5 swings
run
12k 5 swings
run
16k 10 swings
run
12 10 swings
run
16k 15 swings
run
12k 15 swings
run
rest
when to the store for about 25 mins

Back at the house
Four rounds
clean press 16k 5 r/l
Four kipping pull-ups
clean push press 12k R/L

Started the day off at Crossfit Challenge at 5am. Before class I did some arm bars to get my shoulder moving. Then using the 12k and the 16k worked on some swings and cleans. Not a workout so to speak just moving the KB's around. Jerry gifted me with two 15lb bumper plates. It's so cool to have them at home. Of course you can't get a new toy and not use it. So my bar and bumper plates where set up in the yard all day. I did walk by's where I may do a DL or a push press even a few thrusters.

Diane even learned how to do Deadlifts today, how cool is that! She did great!



I did a scaled version of the WOD from Crossfit. It was humbling!
5 Tuck jumps
10 L-sit pullups...jumping
10 knee to elbows (with arms bent to be kind to my shoulder.)
10 mins
I got 3 and 1/4 rounds...aaagh
Then later today I work on push press and some more KB cleans and swings.
5 each side
swing to clean to push press.

Today
WOD
Sit on ass. Take care of my shoulder and arm, Rest my body. Ran with Louie in the creek near the house. Took a nap. Did some foam rolling and yoga/streching. Played on the computer. Grilled dinner hung out with Di and the dogs.
My shoulder/arm needs another day. So it's more yoga/streching in the morning before work.

Today my personal workout was "FRAN" as RX'ed
21, 15, 9
65# Thrusters
pull-ups
13:55.....yuck! I need to put some work on this. My Thrusters are weak! So I'll get back to you with a new number soon. Before today I've always done this workout with just the bar. It was a big jump!

Today I'm feeling beat. Just tired in my bones. So I took it easy.
warm up
All done with 12K KB. I need to get a 16k kettlebell but it's just not in the cash flow right now.
5 windmills L/R
5 swings
5 side presses L/R
WOD
5 pull ups
5 KB cleans L/R
Five rounds
Cool down
10 side presses L/R
10 windmills
10 OHP's L/R
10 cleans L/R

I have a confession to make. I'm addicted to sugar. I'm trying to cut back and cut it out of my diet. It's very hard! I love my coffee with sugar! The first step to recovery is admitting the problem!

Watch this video it's very helpful in learning some basics about the clean. It's helped me clean up my clean!">

WOD
Warm Up all done with two 12# DB's
10 DB Burpees with split
10 Jumping lunges with DB's at side
10 jumping squats
10 Jumping Jacks with DB's at sides
10 Jumping squats with DB's at shoulders
10 Jumping Jacks with DB's Overhead

Meat
10 DB Deadlifts L/R (35# DB)
10 push ups
10 rounds for time
18:22
This killed me! My legs are shoot from my ride yesterday. If I did this again I would do the deadlifts with two DB's. I like doing one side at a time but as I got fatigued my form was hard to control. My shoulder really felt this one!

Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.
Calvin Coolidge (1872 - 1933)

WOD
Ride 26 miles
Eat lunch
Wait one hour
Side press KB
10 right 10 left
KB cleans 10 each side
One hand swings 10 each side
Overhead Press 5 each side
Cleans 10 each side
Side press 10 each side

This week at Jen's Gym Silver Spring Fit Camp Robin from Crossfit Challenge came.
She was the only one at camp. So we did a version of "Helen"
10 jumping pull ups
run 200m
12 KB swings
Run 200m
10 min's and Robin got 5 rounds. After that we worked on fundamentals, the squat, Slamball, KB swing(American and Russian), jumping pull ups and the push up.
Robin kicked butt! Her dedication to learning and getting fit is contagious!

CHALLENGE!

focused WOD
Deadlift 115#
Pushups
Leaps
15, 12,9,6 and 3 for time
8:44


Sleep
It's just as important as what you eat. I'm a morning person. So no matter what time I go to bed I still wake up between 5 and 6am. My most productive hours are between 6am and 2pm. After that I like to nap on my days off. People give me a hard time about my naps...screw off! Most people can sleep in, I can't. So I take advantage of my days off by taking naps. I also go to bed at early. If I'm home and just hanging out we turn off the TV most nights by 9pm or even 8:30 to go read. Right now I'm thinking of going to bed and it's only 7:24. I have two twelve hour shifts coming at me and I got up at 5:30 today. I have to get up at 4:30am and won't get home before 8pm only to get up at 4:30 again. My day off does not mean I will sleep in, but I will take a nap!
Try it just go to bed. Put the kids down or the dog...whatever and go to bed. People tell me yeah but I wont sleep it's to early. Well just give it a try.
I think my best sleep is from 8pm to mid night. Why do I say that? Well sometimes I wake up and feel like I've been sleeping forever.
Ok, TV off, computer off, lights off and sleep!

I've always been a sucker for the bad boys! Team Rock Racing Revolution is one kick ass American cycling team that's changing the clean cut image of cycling. I fucking love it! Tattoos and funky hair cuts..not to mention they can ride! Now that's HOT! They're sponsored be Cadillac and Scott bikes. I can't wait to see more of them. I got to talk to a few of the guys yesterday at the CSC race in Arlington. The team was really down to earth and cool to hang with. They had no issues with me running around in there team tent getting my T-shirt autographed! It turned me into a 37 year old kid! What fun!


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Yes this is a risky photo but I have days when I'm happy with my body! My thought of the day about it is.... to feel good about your body does not make you vain, If your goal is fitness and wellness. It becomes a issue when your only or main focus is how you look. Functional fitness looks good and feels better.