Overhead Squat and Normandy D-Day

Another solid strength day at CFA brought me a new 3 rep PR in overhead squat and a chance to “try out” one of the individual WODs from the upcoming CrossFit Games Southeast Regionals. And then, after that, I went and had minor outpatient surgery to remove a big-ole mole on my back. A lovely morning all in all.

New Program

Training Cycle: Week 3/6 (Work Week)
No Alcohol Month 5/5
Diet: Calorie Cycling (2 days low, 1 day high), Whole/Clean/Paleo Zone w/ 2x-4x fat
Second workout of the Week


Agility ladder, stretching, calisthenics. 400 meter run (barefoot). Boz OHS warm-up.

Strength: Overhead Squat

Result: 65 x 3 / 75 x 3 / 85 x 3 / 95 x 3 / 105 x 3 (PR) / 115 x 3 (PR)

All but the last set were done using a snatch; the last I jerked up from my back after putting it on the rack.

WOD: “Normandy D-Day”

12 minute AMRAP of:
20 double unders
10 box jumps (24″)
10 sandbag lunges (50/25lbs)
We had an option of Handstand push-up buy-in (M-20,W-10). (Nobody did it during my session.) This is a slight variation to the second individual work-out for this weekend’s Southeast Regionals.

I did do this WOD using double unders, to the best of my ability. Result: 4 rounds, and 13 double unders.

Then I went off back home, and later had surgery to remove a large and ugly mole from my back. I am not sure whether I’ll be able to work out the rest of this week. Bummer.

Let me know what you think...