Thursday 10 x 10 and Vancouver Highlights

This week's 10 x 10 still includes some longer rest periods, but ladders up "equal work/rest" sets quickly before backing off slightly to end the workout.



Still working up to equal work / rest sets

10 (15/45)
10 x 2 (15/15 15/45)
10 x 4 (15/15 15/15 15/15 15/45)
10 x 3 (15/15 15/15 15/ done!)

6.5 min, 100 swings

If you are just getting used to the shorthand I use for writing down workouts you may not be familiar with what the numbers are that I refer to in parenthesis.  These are the "seconds of work and the seconds of rest".  So, 15/15 means 15 seconds of work it takes to do 10 reps, and 15 seconds of rest you take before the next set.  "15/45" means 10 reps takes 15 seconds of work, then you get 45 seconds to rest before the next set.  The first number is always how long the work interval is, the second set of numbers is always the rest you take after. Does this help anybody?  I hope so.  One of the things I love about my workouts is that I can always figure out how long a workout lasts based on these calculations!



I just got home from a fabulous weekend in Vancouver!  What a city, huh?  My dear friend Tricia Dong invited me to participate in a Kettlebell Sport Charity known as the "One Hour Long Cycle".  This event happens once a year and chooses a different charity to lift for, this year it was "Kettlebells for Autism".  If you would like more information about either one, please leave a comment here, or email me tracyrif@yahoo.com

I invited one of my students, Deepika, to come with me to also lift, but mostly to attend a technique workshop with me the next day.  We had a blast being challenged with the continuous hour of clean and jerks, but it was the workshop that Tricia organized that was the real draw for us. I haven't given up on competing, or teaching/coaching GS, Kettlebell Sport, and I'm always interested in learning as much as I can about kettlebell training in general.  Hanging out with other athletes and coaches in such a beautiful city like Vancouver was an amazing opportunity!  Here are some of the highlights;

Arriving Friday afternoon shopping was first on the list....and one of the first things I see downtown?  Yep, a gap toothed girl painting!  











I got up super early the next morning and took a one hour walk down Robson Street, passing what seemed like a dozen Starbuck coffee shops in and amongst the high rise office and apartment buildings, to find this beauty at the end....    Next time I'll spend more time walking along the park/water.

Back in time to shower and get ready for the One Hour LC., Deepika and Tom helping to unload and move competition bells.









Deepika used an 8kg and I used a 12kg.  We used caution mostly because we were conserving our hands as well as our energy for the workshop scheduled the next day.  Next year I think we will do the relay.  It will allow us to lift faster and heavier....anybody else want to be on our team?

Here I am with coaches Tom Corrigan and Misha Marchak.  

The workshop the next day simply ended too soon!  Deepika and I caught the last flight home Sunday, at 4:00, otherwise we would have stayed much longer!

Everybody after the workshop....I wish I would have taken the opportunity to meet everybody and learn their names.....you know sometimes I can be shy (it's true!)

Tricia was an amazing tour guide!  She drove us around all day after moving and unloading bells, organizing the entire event and then lifting on a relay team herself!

Vancouver is one of those city's that has gorgeous parks that promote living an active and healthy lifestyle!  

I also got to meet gym owner Sheila Hamilton (below) of It's Time Fitness Results (http://itstimefitnessresults.com/) who graciously donated her facility to the charity event and workshop.  

It's Time Fitness is truly one of the nicest studios I've ever been in, and seriously, if you live in, or are visiting, the North Vancouver area you MUST check it out.  Sheila and her staff are top notch, all SFG Certified and the most knowledgable and welcoming Instructors you will ever come across!  Highly recommended!

It was at It's Time that I met another fabulous lady, Yvonne, who got a little lecturing about weight loss from yours truly!  Yvonne recently lost 75lbs and completely changed her life, using kettlebell training to make incredible strength and health gains with Sheila as her trainer, but had the last nagging 35lbs still eluding her.....hopefully I gave her some gentle reminders to what could be the cause (overeating healthy foods maybe?  hint, hint!)

Good friends,, good times, and a well earned lunch!






French fries with cheese and gravy!  It HAD to be done!

And finally it had to be good bye.....or maybe just "see you later"?  Fingers crossed I'll see Vancouver again :)