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Overhead Squat

(E 1/4) Find a Heavy 5 today

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Compare to 9.29.10 and 8.28.10


On the minute for 10 Minutes:
1 Back Squat
20 Double Unders
*Use 85% of 1RM on BSQ

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Coach Nick opens w/ 315x3

Last Chance to Join the Paleo Challenge!

A HUGE shout out to all the folks who have already joined the Challenge!  We've received a ton of awesome, thorough action plans and are looking forward to seeing folks achieve their goals for the Challenge. 

Today, January 5th is the last day to officially join the 2011 Paleo Challenge.  Please send your before pictures and Plan of Action to info(AT)crossfitsouthbrooklyn.com today! 

Remember anything you could ever wish to know about the Challenge is right here.

Good luck to Steph P. who is running in the Ragnar Relay: Miami to Key West this weekend!!

Are you keeping a food log as part of your action plan?  For those who've kept a food log before have you found it effective in helping you reach your nutrition/dietary goals?

Paleo Fitness OutsideMagazine.com
Easy Ways to Be a Sleep Viking RobbWolf.com

Reader Comments (46)

Finally getting to post goals! Like Jess, Charlotte and others, I have trouble thinking a year out so I'm just posting goals for the next 2 months. With my work schedule changing I'm focusing mostly on behaviors/getting workouts in rather than specific measurable increases in skill. I will revise my goals to include some of those skill-based ones as I get into a workable workout schedule.

CFSBK 3x/weekRun 2-3x/weekGet 5 strict pullups - practice at home every day.Mobility work - 10 mins/day at least.

On the food front:Not doing the paleo challenge but still eating paleo. Challenges and competitions can make me a little stressed and I don't need any extra crazy when it comes to food. But I'm going to love all the links, camaraderie and support during the challenge!

I will be eating no grains, legumes or sugar, allowing grassfed dairy in the form of heavy cream in my morning coffee and tastes of cheese at work. Alcohol is limited to moderate amounts (1 serving/3-5 days a week).

Apparently intense exercisers often drink more! http://well.blogs.nytimes.com/2011/01/05/does-exercising-make-you-drink-more-alcohol/
January 5, 2011 | Unregistered Commenterariel
(I tried posting goals the other day, and I don't think it worked, so sorry if this is repetitive...)

I loved this workout. I have a very weak upper back and so it was very good to practice overhead squats first

For the WOD, I was squatting with 89 pounds, which once I got some form together, and really warmed up, was a good #.

for the doubles, I did 10, 10, 10, 15, 15, 20, 20, 20, 20. One of those 20's was when Ace of Spades by Motorhead came on, and it was unbroken. Don't tell me that doesn't matter. It helped 100%.

Dave, thank you for your patience; I really needed help with my form. Which leads me to some goals:

1) form, especially for barbell/weightlifting work is a priority. I was told I have "residual strength," which I think is short-hand for, "son, you are a mess, but you moved the weight anyway, and I am not sure how." So, I have to practice just about everything.

2) doubles. I think that by practicing singles for a long time and working harder on my doubles (more cowbell!), I can string together something interesting. I would love to be able to do fifty by June/July, and re-evaluate this goal. I saw on a video on the main site that 2:00 minutes is the "gold standard," but I don't know I can reliably do singles for 2:00 without a mistake.

3) skiing. I put in six huge days at various places in UT recently, and never felt better. All of that squatting and deadlifing is great on a mountain. Skiing is a total body workout that is - don't roll your eyes - constantly varied, high intensity, and requires all kinds of functional mobility - constantly lowering and raising your level, reaching, etc. I am very excited about how my workouts have translated to the mountain. I did this gut-busting thing a couple of weeks ago where Will and I deadlifted 9000 pounds, broken up into I think 49 reps of 185. That was awesome, and coming a week before my trip, it had me ready, esp. mentally. Any serious skiers out there?

4) more rest. I went to bed uncharacteristically early (10:30) last night, but that is just one night. Over the last year I got 5-6 hours and that isn't enough; I need 7-8. I was gassed a lot of mornings in the last year. Turning off the computer and tv will be a big help.

5) the 2000 - I saw the article (and yes, more links, the site has been great) on how to do one, so I did a true 7:58 in the gym at work, without Motorhead. I don't know what is realistic, but again, I have no form (see above), so I think I can knock :30 off if I actually learn how to row. If Social Distortion were playing live, maybe a minute. Realistic?

6) Pullups. I have to really get serious about this very basic thing. I hope to have a solid 10 pullups no matter what, on a moment's notice, by mid-year. My upper back is creaky and weak, and that move is a bit of a white whale for me. I can do 3, easily, 7 if I am killin' it, and fail around there. Of course, doing more pullups makes sense, but does anyone have a recommendation for complimentary exercises?

Ok, sorry for so much e-ink, but those are some thoughts on where I am. (Must read your link, Ariel, but maybe I am an intense exerciser?) Happy new year, all.
January 5, 2011 | Unregistered CommenterTom
Did this workout yesterday! Was feeling pretty funky coming into the gym. Cutting back to 1/2 cup of coffee from ~3 a day is definitely brutalizing me this week. Mild headache (thank goodness it isn't worse) and general mental fog plus a strong desire to lie down and give up.

Made it to active recovery, which was terrific as always.

OHS: 45x5,75x5,95x5,105x5,115x5. I was already so warm from active recovery that I didn't do the normal warm-up structure. These felt good, I've definitely lost some ground, but I am happy with this.

BSQ/DU WOD: Stayed light @145, 20 double unders. Back was very tired from DL and I leary of stressing my hip. Went well. I haven't back-squatted in awhile so I was definitely fumbling around for my technique, but things came together. I could have done more weight by the end, but it was the right rx for me.
January 5, 2011 | Unregistered CommenterLaurel
I am keeping a food log during the paleo challenge, but just what I've eaten and only noting amounts on foods that I think I might have reactions to (eggs, nuts, nightshades and a few other things).

Every so often I have digestive and/or skin irritation and I'm trying to nail down the source of it. So my log is 1) all of the foods that I ate that day 2) assessment of how I fell (mood, fatigue, soreness on a scale of 1-10) 3) any additional issues that I think may be related to the previous days' foods.

I think that 60 days is more than enough to identify any problems if I remove the foods that are most likely to be problematic and add them back in one at a time.
January 5, 2011 | Unregistered CommenterDan L
@Bethany - I tried to register a month ago but it was full. Did you get in? I really like her stuff and think she's a great resource.


Did Monday's work last night.

Deadlift135x5, 225x5, 275x3, 315x2, 335x1 (all warm ups prone grip)350 - 375 - 390Intended to hit 395 on the last set but got a bit freaked by how heavy the 375 felt. It was fun to pick up a heavy barbell again though.

WOD - C2B/BJ@20"/Sit-Up4:04Fun little ditty.Grabbed a 20" because it was available. 24" would have slowed me down a bit, I just can't cycle 24" box jumps like I can a 20". So, this was good for me because it allowed me to move fast.


I'm going to do last night's active recovery on my own today and wait till tomorrow to do today's squats...I am a time-bender.

January 5, 2011 | Unregistered CommenterFox
Today's Q - In the past (when Zoning) I've kept a really strict food journal online at Fitday.com. I found it exreeeeemely helpful in being able to see what calories/serving sizes look like. Coming from the restaurant world where all portions are huge (except at Palo Santo ;) this was initially shocking. I think however, that when a lot of folks switch to Paleo and cut the grains/legumes/dairy, there can be a tendency to not replace those calories. This is a mistake. A little bit of calorie counting in the beginning can help make sure you get adequate calories. If for breakfast you used to eat a 2 egg + 2 strips bacon + 1 oz cheese sandwich on a roll, and now you just have the eggs and bacon you will wind up hungry, and that's not good. Upping the portion size of the eggs and bacon or adding a piece of fruit or some nuts would help fill that void. Going Paleo for the first time should be a mostly qualitative shift in diet, not also a huge quantitative shift. That's when people go bonkers...I don't food journal any more but when being strict with diet (like, now) it really helps me to have an outline, at least a rough idea of what the week's meals will look like.

January 5, 2011 | Unregistered CommenterFox

great article for all you strength-headsJeremy, I am looking at you
January 5, 2011 | Unregistered Commentergabrus
Re: "Before" photos - Juliana is holding mine hostage, but I hope to free them and submit them today.

I just finished Gary Taubes' new book, "Why We Get Fat." It's a very quick read, and a good one even if you've already read his magnum opus, "Good Calories, Bad Calories."

I'm making it available to anyone who wants to borrow it - just email me at mignyc (at) gmail dot com.
January 5, 2011 | Unregistered CommenterMichele
@Fox, yes I got in, but we registered the day it was posted on the Virtuosity blog.

Regarding the question of the day, no I am not logging my food intake right now. Once I get my glucose meter fixed or replaced (oops) I'll probably start writing down any meals that lead to high blood sugars, but for now, no.
January 5, 2011 | Unregistered CommenterBethany
I did the OH squat part of this at NYH&R this morning.OHSq(5): (45, 65, 95) 105, 115, 125Biggest problem was getting the weight down once the set was over--not really set up to bail at NYH&R. Probably could have gone heavier at CFSBK, but I'm happy because mostly I just wanted to beat Laurel :)Will bring a jump rope on my trip tomorrow and work doubles. Promise.
January 5, 2011 | Unregistered Commenterkatie
As far as food logs go, I didn't keep one for the last Paleo challenge. For me one of the most liberating things about eating Paelo is NOT having to keep a lid on how much I ate as long as I made sure it fit in the PaleoBox. Being mindful of quality is much easier for me than being exacting about quantity.

I can understand Fox's point about using fitday to get a grip on portion size/caloric content when drastically reconstituting your diet. That being said, eating too little has never been a problem for me.
January 5, 2011 | Unregistered CommenterNoah
CAn we get a feature on this blog where we "like" comments, a la FB?
January 5, 2011 | Unregistered CommenterFox
did anyone ever buy a foam roller for home?How much did it run you, and where did you get it?I might actually be taking fitness seriously for the first time in a long time
January 5, 2011 | Unregistered Commentergabrus
Gabrus, we have one - I think we got it off amazon for about $20-30.

Re: food logs: I'm keeping one, just to track wtf I'm putting in my mouth these days, and for a basic assurance that I'm eating roughly enough. I kept a strict intake log in 2009-early 2010 on livestrong that helped me lose 45lbs, but I'm not doing anything remotely that precise this time. Just foods, rough amounts.

ps. it sure is nice that stabbing pain makes it so easy to get work done! I miss the gym. *goes back to writing rfp response*
January 5, 2011 | Unregistered Commentermelon
i'm with noah on this - i don't keep a log.

the great thing about paleo is there really is no thought involved. some people might want to moderate their food intake for specific reasons (less fats, post workout paleo-friendly carbs, allergies, etc.) but really, paleo is healthy eating. so dig in and enjoy!!
January 5, 2011 | Unregistered CommenterAvi
I'm not a big fan of logging my meals, only because in my experience it creates more work and more potential anxiety about things. I'm with Noah, as long as it's clean I'm happy
January 5, 2011 | Unregistered CommenterDavid Osorio
gabrus, i bought mine at Modell's on 6th Avenue, it was under 20 i believe.
January 5, 2011 | Unregistered CommenterMichele
@ Gabrus- You can order foam rollers from OPTP.com. Get the pro roller like they have at the gym. It will last much longer.
January 5, 2011 | Unregistered CommenterDeb

In case you don't have enough options yet, I got one at Target for about twenty bucks. It's about half to two-thirds as long as the ones in the gym, but of a similar diameter/density.
January 5, 2011 | Unregistered CommenterJoe
Dramatic noon class. Hello, jumping in the deep end with both feet! I've worked out for 4 straight days for the first time probably since Linus was born, and today I kind of snapped.OHS: these were great. (33x5, 53x5) 73, 83, 93. Felt strong and steady. Ready to move up on this one.Couplet: Uh, no. Like a moron went with 185#, just over 85% of the max I hit at our last total in July. Bailed on the second rep. Sorry to freak everyone out. It felt ridiculously heavy and my body just kind of shut down.

Home now to eat lots of paleo carbs.

@ Gabrus: Perform Better also has them.
January 5, 2011 | Unregistered CommenterCharlotte
Last nights make up WOD with front squat and du's was incredibly had for me. My frt squat felt wobbly and I bailed after one round, dont know whether it was the lack of energy, couldnt get warmed up, or my knee (prob all three) but I am struggling with depth on squats and working real hard to get there. Aside from foam rolling, calf stretches, and the green band for warm up, anyone have any suggestions on what I can do to warm up more on squat days?
January 5, 2011 | Unregistered CommenterDhalioua
I like logging Paleo/non-paleo and homecooked/not-homecooked. It keeps you honest on the number of cheat meals you are really having, without being too fussy.
January 5, 2011 | Unregistered CommenterMalcolm
@ Gabrus - I bought one at Jack Rabbit for $25-ish.

I feel like I'm getting a cold and I really want some whiskey. For medicinal purposes "only"...BLAH!
January 5, 2011 | Unregistered CommenterPaul Baumeister
@gabrus I read that the other day, I liked it. Not for everyone for sure.

On the food. I am very strict paleo, and have been for a while. I am well aware of my cheats. Just like Jamie Fox said, blame it on the a-a-a-a-lco-alcohol! I have reduced that quite a bit.

I might eat a bit too much saturated fat as well, but gluten really doesn't enter my body. I am even careful with the sauces and all of that, the HFCS. No ketchup, no nothing.

I might have pasta once every 3 months, and a small amount.

That's the only reason I don't log it. I don't do the zone part. I just to paleo, so at this point I am pretty wired.

For other goals, take a look at the article that Gabrus posted. That's what I am into these days.

My system for food, my system for exercise is just that, it's what works for me and what I like. I wouldn't expect it to fit for everyone.

I am going to keep at the Wendler 5-3-1 with Jeremy, I am taking the Mobility Seminar, and I am taking the Rippetoe seminar, to dial in the form and mobility.

Sleep - biggest challenge, getting better. I had visions of sugar plums at 9:20 last night.

Good luck with the goals, folks!

January 5, 2011 | Unregistered CommenterJr
Charlotte, you weren't the only one-- I felt a little off-kilter at the nooner today, too. I think it was the severe amount of tape that was stuck to me-- between my cut finger and wrists getting wonky with stuff overhead, I felt like a pitiful walking wounded.

Love working with Christine Guerra, who was right. My wrists WERE flexed back too far, hence the massive application of tape. (I may have to start bringing my own. It's getting ridiculous.)

OHSqWarmup: 33x5, 53x5, 73x5

The 73 felt WAY heavy, even though my previous best was 90. I attribute it largely to the wonky grip from not being able to get the taped finger around the bar.

Work: dropped back down. No need to be a hero.63x5, 68x5 -- kind of ran out of time/steam for the last set, so called it there.

I liked this WOD. I like the on-the-minute stuff, and this one was great practice for my double unders goals.

BSQ @ 11510 DU, only counted full ones, not attempts, and mostly strung 2-3 together.

I also got 8 of those suckers strung together warming up before the WOD, so someone might need to set another goal before the end of the challenge...
January 5, 2011 | Unregistered CommenterRobin
I've never really kept a food log but I am for the PC primarily to track any weirdness, to see what I "forget" and really see how much I cheat.

I like Dan L's idea of triangulating, so I'll make a note if my tummy is weird (for instance it was yesterday and I was 100% strict-- was it the brussel sprouts?) or if I feel off (this afternoon I'm a little spacy).

I'm tracking the 3 meals, snacks, workout, supplements, cheats and funny feelings (highlighted), booze intake and Post WO stuff, anything I use as a dessert substitute since that's a thing for me. Also hours slept and MWOD/AR stuff. it's a lot of info on one page and so far it's been fun.

Maybe I'll learn something about myself. Just remembered I allowed parm Sunday evening and left it out. See, that's how it happens "I ate perfectly yesterday" I'll tell myself. NOT! I'm using the journal to keep it real.
January 5, 2011 | Unregistered CommenterRob Is
I'm keeping a food log because I think it will keep me from cheating if I have to write it down and face it.

Question: Can I eat tahini? I'm getting mixed signals from the Paleo blog-o-sphere.
January 5, 2011 | Unregistered CommenterJeff
I'm not much into the idea of journaling my food. It makes it a) a chore and b) really easy to become obsessive about. I love food, really enjoy cooking it and consuming it and I want to keep it that way. That's not to say I don't keep myself accountable, I just don't feel it necessary to lock it down.

Uh - I promise to actually post something WOD related later.
January 5, 2011 | Unregistered Commenterasta
jeff, i don't know if this is the "official" answer, but in my paleo, seeds are fine, so as long as the tahini is just straight up pureed sesame seeds, i'm all for it. great with sauteed garlic, ginger and hot peppers on any veggie!
January 5, 2011 | Unregistered Commenterkatie
I'll bring in my $20. tomorrow. Sent in the plan--already changed it--and the before pic--I'm a shoo-in!
January 5, 2011 | Unregistered CommenterPeter
first day back lifting in close to a month. with the back spasms/move/car buying hiatus finally over. just wanted to test out my back so i did some platform time at noon. good news is i wasn't in pain bad news is i could feel "tightness" in the spot of the original injury. so i guess im not quite ready. ill have to ease into heavy lifting again. also everything felt heavy as hell and these are warm-up weights "le sigh" i'll just do some platform time with light weights for the next week or so just to see how each specific movement feels. i missed CFSBK.

January 5, 2011 | Unregistered Commentercloyde
Warmup:-5 min on the erg, alternating 7 easy/3 hard pulls.-Mobility work: inchworms, upper back stretch, overhead squat should stretch. (sorry I don't know the official names for these stretches)

OHS:(45x5, 55x5, 65x3)work: 75x5, 85x5, 95x5-had a hard time keeping my elbows locked out for my final rep at 95, but I got it. Other than that, everything felt solid. And, no wrist pain!

WOD:-successfully completed all rounds at 175# and 20 doubles.-decided to go with 80% of 1RM and even that felt heavy! All rounds though were completed in under 31 secs.

So good to have Shane back! Let the off-color jokes resume! ;)

Oh, regarding journaling, I used to do it to get a sense of how much I was eating, but I don't anymore. Like others have said, it tends to become more of a chore and an obsessive behavior. I do like Dan L.'s plan though and will consider starting that up.

January 5, 2011 | Unregistered CommenterJess
The over head squat is definitely a work in progress. Mobility being the major issue. I struggled getting about half way down at 65, 85, 85.

WOD - I went too lite on the squat so I upped the double unders for the last half.185 squat, 20 double unders rnds 1-5, 25 double unders rnds 6-10All du's unbroken except one stumble in the first round.
January 5, 2011 | Unregistered CommenterDavid Mak
Overhead Squat: 55, 60, 65WOD: As RXd at 140lbs and 20dbls (all doubles were unbroken until the last 2 sets)

That accessory wod felt so good. It's my 4th day back in group class, but the 1st time I'm really feeling the strength training merge with the crossfit for an awesome outcome. I knew I could do 10 reps at 140lbs because I've done it twice in the last month and I am happy to say I still have some doubles in me after 2 months off. Felt great, very happy with completing a 2nd workout this week as RXd.

Speaking of RXd, I really like to see WODs listed as % of RM or bodyweight. When it's a random number not based on your individual RM or bodyweight it can be harder to find the right scale.
January 5, 2011 | Unregistered CommenterSarah
Strength cycle class #2

Squat:Warm-up: 45x5, 135x5, 165x3Work: 185x5x3

Bench Press:Warm-up: 45x5, 95x5, 135x3, 155x2Work: 175x5x3

Chin-ups:3x10 @ bodyweight

Then Josh M and I did Monday's metcon (C2B pull-ups, 24" box jumps, sit-ups)

Time was 3:26
January 5, 2011 | Unregistered CommenterDan L
OHS - 85,95, 100(fail). I've come so far..still so far to go. Slowly but surely..

Wod - Rx'd - 315 and 20 DU. Last couple of bsq were pretty hard, my abdominals were fatigued. Nice wod.
January 5, 2011 | Unregistered Commentercharmel
@7 pm class tonight - Thanks you all for making the WOD run smooth (as possible). You all are alright :)


@Charmel - shit, dude.
January 5, 2011 | Unregistered CommenterFox
OHS50F, 48, 50, 55The first set felt funny and I had to bail after 2 reps. Not sure what was going on.

WOD115# and 20 DUS for the first 5 or so rounds, and then had to drop down to 15 and then 10 on the last two.
January 5, 2011 | Unregistered CommenterJessica Bailey
Made Fox's pork loin and aji tonight.

Housed first 1.5 lb pork loin in about 10 minutes. Had to physically restrain Ari, my roommate from doing too much damage to the second one. I had planned on this lasting me all week!

Bravo, Chef Fox.
January 5, 2011 | Unregistered CommenterNoah
First time I've done much of any overheading. Didn't know where I'd end up.

45x5 65x5 85x5 95x5 115x1+f 105x5 110x5

Shoulders weren't quite ready to hold up 115. I think I could have got it if I had done something more like 95 105 115.

Warmup for the accessory WOD:95x5 135x3 185x1

Did the WOD at 185. 20 double unders for rounds 1-6, 10 for rounds 7-9, then 20 again for the last round.

Enjoyed this. Doing double unders in weightlifting shoes was weird.
January 5, 2011 | Unregistered CommenterJoe
I keep trying to post and submit my Paleo Challenge Plan, but my brother, the world's most skeptical orthopedic surgeon, keeps texting me about PALEO - it's so completely unbelievable i can't even be witty about it. A huge step forward. A seismic shift.


I was having the shittiest day EVER, considered not working out the entire train ride in, ridiculous ketosis headache, everything hurts from transitioning from strength cycle to group classes, my job is shit, love is a lie and life is nothing but a ceaseless pain-ridden delusion, etc etc etc...

Then I arrived at the gym and it all turned around.

1. Everyone was there.2. There were dogs and they loved me.3. I OHS'd for technique without hating myself for lifting light.4. Charmel taught me my first double-under in less than 3 minutes of instruction. I proceeded to do them over and over.5. I modified the WOD in a nonstupid way and it worked out.



OHS: 33x5x1, 43x3x5WOD: 10KB swings at 12kg instead of lbbs (knee issues)*Too light; go to 1 pood.Doubleunders: my first ever in a WOD!

January 5, 2011 | Unregistered CommenterMichele
So happy to be back at the gym.

OHS 95x5, 105x5, 115x1, 115x1

Acc Wod: 225#, 10 dus (single-double)After being away for a few weeks and not warming them up much, back squats were kind of a struggle. Bailed in the fifth round, and David and Fox made me drop the weight to 205 for the last 3 rounds.
January 5, 2011 | Unregistered CommenterBjorn
Left my logbook at the gym last night but from memory:

Pre-class: lax ball on pecs, foam roller exercises, quadra-ped with pink band

Warm-up: Jumping jacks, DROMS

OHS: 63x5, 73x5, 78x5

Squat/DU WOD: 115 pounds, which is way under 85% of my 1RM but the right side of my lower back is very tender from deadlifting so I wanted to err on the side of caution. Didn't hit 20 DUs on each round, I got a very inconsistent number ranging from 16 to 20 on each round.

Cool down: Psoas Pstretch!
January 6, 2011 | Unregistered CommenterBethany
WU: some light rowing, backstretch, inchworms

OHS: I had a lot of mobility problems with my shoulders when trying to do overhead squats. So the last cycle we did these I spent a lot of time stretching and not much lifting. I've continued to stretch on and off since then. Happy to say it paid off big time - Margie telling me I was too loose and far back with my shoulders. After a bit more coaching I was able to find a better spot for my arms, and the lifts felt much more solid.

(Weighted PVC) 43x5x3

WOD: subbed with 20kg kettle bell swings to go easy on my knee.

first two rounds 10 swings, then 6 each round + 20 DUDUs were usually broken into 2 or 3 segments, a couple of rounds I managed unbroken.

ACC: pullups 4 4 4 3 4
January 6, 2011 | Unregistered CommenterJames N.
OHS55x5, 60x5, 65x5

WOD130 rounds 1-3 (shallow) then 120 rounds 4-10Significantly under 85% of my 1RM. The left side of my lower back still felt crappy from Monday and I just wasn't feeling powerful enough to drive from the bottom position.

DUs @10, except for round #2 which was 7. Gracias, Sarah (who, not for nothing, made this WOD look super-easy when she did it), for switching out the wonky jumprope I was using for a normal one after round 3 or 4.

I need to start to get more fuel into me in the afternoon. It's been difficult this week with the switch-over to strict Paleo.
January 6, 2011 | Unregistered CommenterBecca

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