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Overhead Squat

(E2/8) 2-3-1 Tempo Squats. Use 85-90% of heaviest weight from exposure 1.

A tempo simply means that the amount of time you spend in certain positions of an exercise are controlled.  This is a great way to develop position-specific strength and stability. Tempo for this squat will be 2-3-1. Todays tempo looks like this:

:02 Descent to bottom
:03 Hold at full depth
:01 Ascent back to top

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Compare to 1.5.11

For time:
Row 500 meters

100 Double Unders
Row 500 meters

Post time to comments.

Juliana A. levitates.

Why do I Feel Funny?
By Margie Lempert

It's a little over one week into the Paleo Challenge, you've done at least one big shopping trip, you're getting into this cooking thing, you're diggin' the meat, feeling hardcore, totally rockin' it!

Except. Well. You feel kinda funny. Not like gym class funny; more like slept too long, contact high funny. What gives? I mean, paleo eating is supposed to make you feel really good. "Look, feel, perform better" Right?

Right. And you will, but first your body has to adapt. Unless you are cracking out on fresh and dried fruit and coconut water (which is hopefully not the case), your carbohydrate consumption has dropped considerably. No more grains, legumes, sugar, even dairy - aka carb, carb, carb and carb. The standard american diet is carbohydrate intensive, and carbs are super easy for the body to turn into energy. You've just dumped most of your main supply of gas, and your body is a bit pissed. Feeling weak, nauseated, dehydrated, constipated, even flu-ish are all very common reactions. And engaging in strenuous exercise (ahem) generally exacerbates such reactions.

But this will pass. Once your body figures out how to run on fat, both dietary and your own, things will smooth out and the real health benefits will begin.

You might be thinking that if it feels this crappy to "switch" your fuel source, maybe it's not such a good idea - this whole paleo thing has a fatal flaw. I think Gary Taubes' puts it best: "Carbohydrate withdrawal is often interpreted as a need for carbohydrate. It's like telling smokers who are trying to quit that their withdrawal symptoms are caused by a need for cigarettes and then suggesting they go back to smoking to solve the problem." (From Gary Taubes' Why We Get Fat.) Excess carbohydrates may be easy to burn, but they promote all kinds of problems including fat growth, insulin insensitivity, metabolic derangement/type II diabetes, a crappy cholesterol profile, and, many believe, can contribute to cancer growth and heart disease.

So, what's a girl to do? Eat lots of protein and fat, throw in some starchy veg post workout, give yourself a break if your workouts feel harder than usual and hang in there. Once you're passed the initial week or two, you should start feeling back to normal. And then you'll start feeling really damn good.

Paleo Challengers, How are you feeling? How are have your workouts been? Your Sleep? Any unexpected 'side-effects?'

There's a (Paleo) App for that- Part 4 Paleoblocks.blogspot.com
17 Ways to Improve Your Sleep Mark's Daily Apple

Reader Comments (15)

I was getting a few headaches at first but those have subsided after introducing more water to the equation. I have been pretty strict with my challenge thus far and the end of the week was much better than the beginning.
January 8, 2011 | Unregistered CommenterDan H

8:12 w/ 75 du
January 8, 2011 | Unregistered CommenterSameer Parekh

7:33 w/50 DU

been a long while since I've had the pleasure of some quality time with seƱor overhead squat, and he's just as big an a-hole as I remember. The weight I did was roughly equivalent to tying fifty helium balloons to each side of the bar, and it was still a real challenge. When next we meet, I won't take this lift so lightly (pun!).

Paleo, on the other hand, is going swimmingly. I feel great, energy is good, I'm actually kind of shocked. Having a fellow challenge participant at work doesn't hurt either.
January 8, 2011 | Unregistered CommenterYosh
Great write up, Margie! I remember feeling a bit foggy the first time around but cleaning up my diet a bit before going whole hog on subsequent strict trips down the paleo aisle has helped (I think) to mitigate that. This time I've felt fine except for some carb craving over the first few days. Although, I do reeealy do want a glass of wine or a beer or a finger or two of Jameson when I get home from work most nights.


Did Wednesday's OHS yesterday (remember, I'm a time bender?)



Row 1 ~1:40Doubles - mightily broken into chunks of 20s, 10s, and even 5sRow 2 ~1:50If I'd looked at the clock I certainly would have gassed it up a bit on the doubles to get back to the erg and finish sub-6.


Thanks to everyone who came out to Bogota last night for the first Rest Day Dinner of the Paleo Challenge! It was a good time, and it was great to mingle outside in real clothes. I hope any fears about freak-outs on ordering a paleo friendly meal in a mainstream restaurant were quelled a bit :)

Who's gonna step up to host/organize on 1/21?
January 8, 2011 | Unregistered CommenterFox
Just over a week into the challenge, I've been doing no coffee, dairy, fruit or alcohol. So far things have been going swimmingly, no major cravings, headaches or lapses.

Energy is really good and consistent. I feel very awake and refreshed. Sleep has been better and longer, last night was actually my first night on really limited sleep due to attending a friends birthday party in the city and I was able to rally this morning without feeling like total hell.

I think my favorite part of the challenge though is how much I've been cooking my own meals. An average of 3 to 2 consitently... And they're tasty, (but simple).

Had a great day at the rest day dinner last night, I had lamb with yucca and plantain chips. I was stuffed and very satisfied, thanks to all who came out. Now I'm off to bierkraft to try their paleo bottle rockets.
January 8, 2011 | Unregistered CommenterDavid Osorio
Fun AM class. Really enjoyed the warm up work with the foam rolling, squat rotations, and inch worms. Added some band work ala KStar to open up some extra mobility in prep for the OHS.

Has been a while since tempo OHS, and took my time in feeling these out.Warmup:45x875x8115x5135x5155x5165x5 - last rep was ugly though.

Row-double-row: 5:29500m paced @ 1:58/500mDoubles: 80, 5, 15 (that was frustrating)250m paced @ 1:55/500m250m paced @ 1:45/500m

Just had fun with it.

Hung out for a bit, got some shots of people I hardly know, and caught up with the folks I do. Good times!

January 8, 2011 | Unregistered CommenterDan R
I haven't done an overhead squat since Foundations back in September, and they were just as hard as I remember. I barely got any weight on the bar and still struggled. But, you gotta start somewhere, right? I wanted to focus on form and get comfortable with the movement, so I did just that.

D/Us are still are work in progress for me too. But I'm happy to say that I got 20 on my road to 50 attempts during the WOD today.

As for the paleo, I jumped into the challenge unexpectedly, thanks to some words of encouragement from Yosh. I felt like I was playing catch-up all week, as my fridge wasn't fully stocked and I had nothing prepared. But thanks to the loving effort my girl, who went out on her day off and got me some food stuffs, I've been able to stay strict the entire week.

I had a few headaches in the first couple of days, and only one day so far have I felt beaten down and tired, but that was more due to an extremely long day at work. Exercising pre-breakfast has been a challenge, but it's getting easier everyday. I'm looking forward to cooking up some great meals this weekend!

I'm totally with you, Fox on wanting a drink after work. But honestly, what I miss the most is my post run chocolate milk.
January 8, 2011 | Unregistered CommenterIsaac Wayton
Big doings at CFSBK this morning! Impressed with how the coaches managed to negotiate the space for all the classes.

Nice to meet and lift with Devi this morning. OHS 5-5-5 at 57#. Could have gone heavier.

WOD was a shit show for me. Thank you Nick for keeping my time. My DUs are so inconsistent that I lost rhythm (and morale). Time to get back to the double under practice. Went for 50 DUs. 8:41 I believe.
January 8, 2011 | Unregistered CommenterDeb
How is it that ALL the coaches at this gym are really great writers? Very cool write up Margie-- I could have used that back in October!


I was going to hit AR class at noon, but didn't have time to shower, so I did it on my own. My back has been wack this week. I tweeked it in two different places so there's been a lot of icing and foaming, contrasting, a massage yesterday, etc. Got on the ground and found the most nasty foam-rolling on the inside thigh. DIdn't know that was there. Got some good stretch time and then took a very hot shower and felt better.


B Cycle Strength Intensive: Rep out day

Squats:Rep out: 220x10I was a nervous about this as I always have done 5-rep sets. Still I expected to make the maximum 10, but it was actually harder than I thought. I was concerned when rep 7 got really slow. Rep 9 was a grind. After a good 4 breaths at the top rep 10 was sweet.

Press: 105x9I barely made 9 and on the way I was thinking "this is it." It was.

Rack pull: 285x5The last time I did full deads it was at this weight so this was fairly easy. Heavy, yes, but not a debate.

I was surprised to see that my iPhone app (Gym buddy, which I highly recommend for tracking lifts) calculated 220x10 as a new PR 1rep max. It equates it to a 293 1RM which is higher than 253x5 (291). That's cool. I thought this whole week was too light, but as usual, Jeremy was right. (I'm sure Margie has something to say about that, but I'm just talking about barbell training :-)
January 8, 2011 | Unregistered CommenterRob Is
I took my first Active Recovery class today. It was well worth it. I was feeling a little craggly this week but now I'm all bendy (in a good way). Thanks, Coach Shane!
January 8, 2011 | Unregistered CommenterBecca
nice work on the rep-out, Rob. those were quite the mental test for me, every time.


11 AM class

apparently charmel's magic touch with my doubleunders only applies when he is physically in the gym. today i got a big fat 0.


finished with 55lbs on the bar, a big improvement from Wednesday where 43lbs was all i could manage.

thanks Jenna for the continual off-color jokes about being in "a Jenna sandwich." then, "a Jenna pancake" and "a Jenna pita." i was hoping for an Jenna arepa eventually.


my rowing sucks and i had no luck with the doubleunders.


Additional barbell work:


w/u 33x5, 38x5work 42.5x3x5

I backed down a bit from my final work set weight from strength cycle, so these felt light. Looking forward to making some progress on this, my weakest lift.
January 8, 2011 | Unregistered CommenterMichele
Took today basically as an active recovery day. Wasn't feeling motivated to hit anything hard but wanted to move my body.

Warm-upSome light foam rolling and a little BS mat work

Bench Press(45x5, 75x5, 95x5, 125x5)135x5x3

Thanks to Jeremy for working my Bench set up. Felt WAY more integrated on this lift.

Overhead Squat(45x5, 75x5, 95x3, 115x3)125x3x3 :03 hold at bottom

Felt good to not fight the weight too much and find that seat at the bottom

Feeling more relaxed and fluid now :)
January 8, 2011 | Unregistered CommenterDavid Osorio
Warmup:-foam roll-2 rounds NFT of: 6 inchworms, 4 squat rotations

OHS:(45x5, 55x3, 65x3)work: 75x5, 80x5, 85x5-we worked at a 3-2-1 tempo, and didn't find out till later that it should have been 2-3-1. oh well. either way, it's so much harder to do these squats at tempo.

Row/DU/Row WOD:6:42-Rows were at 2:00.1 and 2:03.8-Doubles went 25, 25, 25, 14, 11.Probably could have shaved some time off of each row. Also took quite a few seconds before starting du's to try to catch my breath.Overall, not a bad wod for me. While I hate rowing, 500 is probably my favorite distance to row. Wow, did I just say that out loud?

And as others have said, great write-up Margie! The hardest part for me has been getting over this cold I've had since just after Christmas. I knew that all the crap I ate around the holidays was destroying my immune system but I really thought that eating clean would help me clear this cold right up. Unfortunately, I'm not quite there yet. I guess my body needs a little more time to adjust and recover fully. BUT, other than that I've felt really great. I haven't had any crazy headaches or cravings so that's huge. Also, I've felt pretty strong at the gym, and I'm loving that!
January 8, 2011 | Unregistered CommenterJess
Took it very careful to protect my wrist. Worked up to 85lbs for 5. Had to really focus on keeping my left side pressed out. Everything on that side still feels really weak and delicate. But the upside of doing it like this was I got to lift with Jess which was really fun.

Then did the row, double, row workout. My conditioning is terrible right now and my rowing technique abismal. The thing took my 8:53 with about 2 minutes for each row.
January 8, 2011 | Unregistered CommenterMalcolm
85x5x5WOD: 6:02.
January 8, 2011 | Unregistered CommenterVincent S Dugan

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