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.

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.



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


“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.


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.

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


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!



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)


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.




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


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


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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7 Responses to Relay Training Recap – Week Three

  1. Mariah B says:

    Aw, I’m feeling your pain… I had so many weeks last year where I was in pain and frustrated with myself. It really plays with your mind when you can’t do the things you want to do! I can’t imagine being said I couldn’t run, but that’s just me. 😉

    Props to you for the Lumberjack 20. I did it completely RX’d last summer for a time of just over 43:00. Ugh. I thought I was going to die. Sure was fun though! This morning I did the Bear, and while it’s not timed, it still takes it out of you!

  2. Mariah B says:

    **being SAD I couldn’t run

  3. 1. I’m really sorry your knee is bothering you. Fingers crossed for encouraging news from the pro. I’m going to Dr. Sebring today, so I’m thinking of us in solidarity as we go to docs we don’t really want to have to visit.

    2. Death By Clean is one of my favorite workouts, and now that I have 10-lb bumper plates, I can do it at the craptastic. YAY! Next week, I”ll see how far I get. Although, I’ll be doing it with far less than your 95#. Holly, you are SO strong. That is totally badass. #envious

  4. I’m SO impressed by your dedication. I’m good about my morning workouts but I can’t seem to motivate myself in the afternoons to do ANYTHING other than work work work. Need. Vacation.

  5. Holy Moly, woman! Are you doing the GHDs now? I don’t want to hear you’re not, because reading your weights you CLEARLY have the strength! Wow!

  6. Isla says:

    Absolutely WOW on your workouts! Even with a sore knee you’re still kickin butt! Thanks for all the workout motivation for a girl who hasn’t worked out since high-impact aerobics was all the rage! Hope you feel better soon.