Relay Training Recap – Week Three

workout week 3

Well, last week was a bit anticlimactic. My knee is still bugging me…sometimes. GRR. I’m icing the hell out of it and I’ve made an appointment to see someone this week. Maybe I’ll talk more about that afterwards, but just know that this week I kept it easy. I did no running (well..kinda, you’ll see) and scaled my workouts accordingly at the gym.

Monday
Is it weird that Monday is starting to feel like a good rest day? I don’t know, I usually feel completely pumped to get in the gym on Mondays but lately it’s just felt better to ease into the week. Probably because work has been so nuts! We’ll see how that evolves.

Tuesday

STRENGTH

Overhead Squat: 5 x 3 (65, 75, 85, 95, 105 lbs)

METCON

“Death by Clean” (95lbs) — I completed 11 rounds. Bowed out on number 12. OOF!

1 rep in the first minute, 2 reps in the second minute, 3 reps in the third, etc until you cannot complete the required amount of work within the minute.

BUYOUT

4 x 100 m sled pulls (bodyweight)*
*rest as needed between rounds

I actually ended up running 400 m sprints instead of doing sled pulls to test out how my knee felt and OHMYGOD it was NOT GOOD. Ugh. Iced it ALOT afterward. This was the day I decided it was time to involve a professional.

Wednesday
I worked out today because it was something I could scale and didn’t involve running.

STRENGTH

Romanian Deadlift: 3-3-3-3-3 (95, 115, 135, 155, 175)

Hey-O…these were fun and new. So…weird feeling. It’s funny how it’s a similar movement but feels so different. I moved much less weight than I normally deadlift but it felt so HEAVY!

METCON

9-6-3:

Thruster (65 lbs)
Box Jumps (24 in box) I scaled to step ups bc my knee was BUGGING me
Ground Release Push-Ups

Run 800m (I rowed 1000m bc of the knee)

3-6-9:

Power Snatch (65 lbs)
Toes 2 Bar — (scaled to knees to elbows)

I was bummed today that my knee was feeling so crappy so I tried to really be careful of it. It doesn’t hurt AT ALL when I’m doing squatty things, but running and jumping are no-gos. UGH. Going to rest tomorrow. Death by cleans this week really did my upper body good, and now my lower body has had enough. BOO.

Thursday

REST

Friday

Can’t stay away. The Lumberjack 20 called my name. I decided to *try* and run and actually my knee felt fine the whole way through.

20 Deadlifts (185lbs)
Run 400m
20 KB swings (53lbs)
Run 400m
20 Overhead Squats (75lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar) – scaled with band
Run 400m
20 Box jumps (20″) scaled to step ups for my knee
Run 400m
20 DB Squat Cleans (25lbs each) scaled to 20lbs because SERIOUSLY
Run 400m

Saturday

Weird. I got up today and felt like I had gotten hit by a truck. A lumber truck seems more accurate. :) Rest, ahem.

Sunday

Rest. This week was rough. On my body and my ego. I miss running.

Workout Total: 3
CrossFit Workouts: 3
Running Workouts: 0, except for the 2 miles in Lumberjack 20
Double Days: 0

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