Relay Training Recap- Week Two

Training Graph - Week Two

Skipped this workout at the gym because I was feeling SO BEAT after work (why? no idea) But I was bummed because it was one of my favorites that hardly ever gets programmed: “Bear Complex”

We’ll talk more about it later because I vowed to do it later on in the week if the opportunity arose and it did!

Hit the gym!

Bench Press 5-5-3-3-3
(65, 75, 85, 95, 100 —- hooooo boy were my shoulders sore from Saturday’s Snatches! I felt old and crotchety doing this. Note to self: shoulder mobility, work on it!)


15 Min AMRAP
400m run
10 clapping pushups (I did scaled pushups)
8 Snatches (75lbs)

Completed 3 Rounds

After this workout though my knee was feeling kind of tender. And for no identifiable reason. BOO

My knee HURT this morning. It doesn’t hurt running or squatting or anything like that, but just walking around, it’s just tender right below my kneecap. Dr. Google says I’m dying. Not really. But then again I haven’t really consulted Dr. Google for fear that it will make me crazy. I’m foam rolling the quads/hams and icing like it’s my religion.


My plan was to hit the gym, but I had to travel to Sonoma for work all day and by the time I got home it was too late. I could have run but I was BEAT and my knee was a tiny bit sore still. Funny how so much windshield time can make you exhausted but you are only just sitting down.


3-3-1-1-1 (65, 75, 85, 90, 95)
Snatch Pull
2-2-2-2-2 (95 for all reps)

Buy In:
50 Double Unders

3 Rounds of
5 HSPU – (scaled)
10 Burpee Pull Ups (scaled to burpess + banded pull ups)
200m run

Buy Out:
100 Double Unders

That was fun. And sort of awful since I hate burpees and pull ups and it took me a few minutes to get my double under rhythm which mean my ass was COVERED in welts afterward. But fun! :)

I decided on Friday night that I wanted to try running on my knee. Garrett and I headed out after CrossFit to a hilly street by our house. We did a slow one mile warmup and then did 10 hill repeats up this crappy hill that I can’t even fully run up yet (NEW GOAL! GET UP THE HILL!) It was good practice. And also awful. First double day. :) Knee felt fine running. Afterward, still sore when I walk.


I vowed to do Monday’s Bear Complex so I headed in to open gym to get some lifting in. The Bear Complex is fun, but pretty tough. This is what it looks like. A quick synopsis from Mel, since she also wrote about it this week coincidentally:

…it’s a workout made up of 5 rounds of a barbell series (a.k.a., “complex”) that includes 7 reps of the following:
power clean — front squat — push press — back squat — push press

You do that SEVEN times to make up one round — and you do five rounds. If you’re doing it as RX’d.

HOLY CRAP that was hard. I did all 5 rounds with a 75lb barbell and my arms were JELLO at the end.

Open gym. Woot! ( that's a fake it til you make it woot. I'm tired.)


I had a run on the schedule but my knee (at this point MY GOD DAMN GOOD FOR NOTHING KNEE) was still sore and that started to make me worried. I skipped my run and stayed home and did a cooking wod. :) Also a Kettlebell Century Challenge (aka 100 Kettlebell Swings for time) with our 53 lb kettlebell. That was no slouch of a workout, but I would have rather run.

Workout Total: 4
CrossFit Workouts: 4 (3 in the gym // 1 at home)
Running Workouts: 1
Double Days: 1

And that was the week! Kind of disappointing, but it wasn’t like I was sitting home on the couch, so. Hopefully I’ll figure out what’s going on with my knee and be able to get in some good runs this week.

Weekend Adventures

I seriously need a weekend to recover from my weekend. I am in complete denial that it is Monday. Friday night Garrett and I hit the gym and also did some running stuff. I think I screwed up my knee a bit, but I’ll talk more about that when I finally get my butt around to updating my Week Two Training Report. UGH. I do. not. want. to. hurt. myself. That is numero uno most important.

Anyway, Friday night was mellow, but Saturday morning was Crazy Town! I still might need a pep talk if you’ve got one in ya. It started off nice, I dropped Garrett off for work and did some menu planning while I drank way too much some coffee. It felt super luxurious to just have some time to just relax, get creative with my menu and then I was off to go grocery shopping. I had to go to 3 different stores but I got all my ingredients (how annoying is that, btw?) and I headed home to unload everything.
Meal Planning! It's going to be 69 degrees this week & WE ARE GRILLING!!! #readyforspring
Halfway through unloading Garrett texted me that he was getting off work early and could I come pick him up? Instantly I started going through my mental rolodex of things to do before I left: put all the perishable items in the fridge, feed the dog, and then because Buster always loves a good road trip I wanted to get him in his leash and harness and take him with me to go pick up Garrett.
Road Trip!

I rushed to do all of that, grabbed all of Buster’s things (that dog rolls with a god damn diaper bag, I swear), tried to get him in his harness despite him being UN-COOPERATIVE (too! excited! to! sit! still!) locked up the house and went outside…only to discover that I had only HALF unloaded the groceries. Um, hello? Brain Fart. Garrett had texted me to come pick him up in the middle of doing it and I had gotten distracted by all the house stuff I had to do before leaving. What a dummy! Anyway, the house was locked and the dog was going ape-shit with excitement, so I figured I would just put my purse, phone and all that crap in the car with Buster and then run the groceries into the garage really quickly and stuff the perishables in the outside mini-fridge. I started the car so I could crack a window for the dog, put all my crap down, got him all settled in the front seat, AND THEN I LOCKED THE DOORS AND CLOSED THEM.


Oh, you guys, I about had a heart attack. I have never felt that kind of panic. All I could do was just look at my cute little pup stuck in the car, wagging his tail and waiting for me to get in. The window was only cracked a bit so I couldn’t even get my fingers through and I literally had no idea what to do. I considered just breaking the window right then and there, but just kept saying to myself “There has to be a more reasonable solution. THINK, HOLLY, THINK!”

I decided to try and break into my house to get our extra set of car keys (this is like reason 900 we should have a hide-a-key but we don’t…curses!) but the only place that is even remotely-break-in-able wouldn’t budge. I’ve never been so pissed to live in Fort Knox! I was breathing so hard and so panicked and I just had NO IDEA WHAT TO DO. I couldn’t call anyone, couldn’t get in my house…I just felt so helpless! Finally I thought that if I had a wire hanger I could maybe manipulate it through the window crack and manually unlock the door, but of course I don’t have wire hangers just lying about in the yard so I had to find something else. I contemplated ripping a tree branch off our lemon tree, but in a slightly less panicked moment I saw our BBQ tongs and grabbed those.

LUCKILY THEY WORKED! And I exhaled and practically collapsed on the dog, who of course had no idea what was going on and was just like “Hey, yo! Are we going for a ride now, or what???” It’s times like this where I really doubt my readiness to have children. :) After all that morning drama, Saturday afternoon we headed out to a birthday party with friends, which was much more enjoyable! I have to admit though I was missing Buster after such a dramatic morning.

Sunday I got up with tons of energy which was great since I had a run on the schedule, but my knee was bugging me. :( Since I had so much energy I had the most major cooking marathon I have had this year and prepared all of the following all before noon:

Poached Eggs over Sweet Potato Hash
Indian Turkey Stew
Asian Orange Beef + Cauliflower Rice
Taco Salads (meat in one container, salads prepped in another)
Caveman Crunch
Minestrone Soup
Southwestern Frittata
Roasted Brussels Sprouts
Moroccan Dipping Oil
Chimichurri Sauce
Pesto Chicken Thighs


So that took a lot out of me. But the upside? I barely have to cook a thing this entire week. ROCK AND ROLL! :) Obviously I had to spend the rest of Sunday eating dried mango on the couch watching Dawson’s Creek on Netflix, cuddling my dog. It was awesome. But now it is Monday. And seriously…how does that happen so fast?

Buster is getting very emotional over Dawson's Creek

How was YOUR weekend? Have you ever locked your dog/kid/something precious in the car at an inopportune time? Please tell me all about it.

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