overhead squat (max attempt)
then, three rounds; rest amply between rounds:
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Sean, that picture is f**king DOPE.
First- Best. Pic. Ever.
Second- A question for Rob, or anyone else, about paleo. Did you start out at what Cordain calls his “level 1,” with three “open” meals per week, or did you go full bore from the very beginning? For those who currently are eating paleo, which do you do- Level I,II, or III (which for reasons I can’t quite figure out mean the exact reverse no. of “open” meals per week)? Or, do you not really pay attention to his levels and try to maintain a mostly paleo diet? Finally, do you find that open meals offer any benefit to your metabolism? It seems like it’s a concession to the fact that we live in America today, which is a fine enough rationale for me, but because he doesn’t really address that in the book, I thought I’d see what folks have experienced. Thanks everyone!
Sean – That picture is awesome!! How much weight was that?
405lbs, I think I can squeeze out some more, but we will need some heavier plates. Maybe we can just have people sit on each side?
Mike S.: 125-135-135-125-125-lbs., 44, 21, 13
Sakar P.: 85-95x-85-85-85-lbs., 6, 6, 6
Borja G.: 95-95-95-95-95-lbs., 24, 20, 13
Kim H.: 75-75-75-75x-75-lbs., 10, 10, 10 (sub: bodyrow)
Caitlin F.: 65-65x-65-70-75-lbs., 10, 6, 7 (sub: jump-stretch pull-up, green)
Kris C.: 70-70-75-75-75-lbs., 13, 12, 8 (sub: jump-stretch pull-up, blue)
Alex M.: 33-33-33-33-33-lbs., 18, 17, 11
Mike D.: 33-33-33-33-33-lbs., 8, 7, 7 (sub: jump-stretch pull-up, blue)
Ted K.: 95-100x-95-95-95-lbs., 10, 10, 11 (sub: push press)
Mayra C.: 45-50-50-55-55-lbs., 11, 12, 11 (sub: jump-stretch pull-up, blue)
Jen M.: 65-65-75-75-75-lbs., 11, 10, 6 (sub: jump-stretch pull-up, blue)
Neil A.: 135-135-145-155x-155x-lbs., 21, 14, 10
Ivy F.: 95-115-115–115-95-lbs., 11, 14, 12 (sub: jump-stretch pull-up, red)
David O.: 115-135-135-135x-115x-lbs., 20, 13, 5
John S.: 95-115-115-95-95-lbs., 15, 9, 9
Sean M.: 115-135-135-145x-145x-lbs., 6, 5, 3 (sub: jump-stretch pull-up, green)
Jessica H.: 55-60-65x-55-55-lbs., 6, 7, 5
Sidra C.: 65-70-70-75-80x-lbs., 6, 10, 5 (sub: jump-stretch pull-up, green)
Teal B.: 55-55-60-60-60-lbs., 5, 4, 5 (sub: jump-stretch pull-up, green)
Ravi S.: 65-75x-70-75-80x-lbs., 7, 4, 8 (sub: jump-stretch pull-up, blue)
Austin W.: 105-115-125-135-135-lbs., 14, 14, 14
Steve D.: 185-195-215-235-185-lbs., 30, 19, 10
Joe P.: 165-175-185-175x-165-lbs., 12, 14, ?
Jeff W.: 75-85-95x-85-90-lbs., 12, 14, 17
Rob K.: 135-140-145x-135-135-lbs., 41, 18, 17
Roselena R.: 85-95-95x-85-85-lbs., 12, 10, 10 (sub: jump-stretch pull-up, blue)
Brendan K.: 85-85-85x-75-75-lbs., 20, 12, 8
Josh O.: 95-105-115x-115-105-lbs., 6, 5, 4
Lisa C.: 13, 13, 7 (sub: jump-stretch pull-up, green)
Josh Mc.: 165-185-195-205-185-lbs., 30, 20, 8
Cari D.: 45-45-45-45-45-lbs., 24, 13, 12 (sub: jump-stretch pull-up, green)
Meghan M.: 135-140-145-150-155x-lbs., 14, 11, 11
Charles H. : 95-115-105-95-95x-lbs.; 30, 10, 9
Wayne C.: 95-115-105-105-105-lbs.; 7, 5, 5
Erin H.: 33-33-33-33-33-lbs.; 21, 13, 0
We’re getting better every day, team. Excellent job this morning. The overhead position is cleaner than its ever been, and those still working for pull-ups are getting mighty close. Eight people successfully overhead squatted this morning who had never attempted this lift before—there are more to come this evening.
Also, Steve put up 235-lbs. for two—a PR by 10 pounds.
Congratulations Mike on resetting the pull-up record. Rob put forth a valiant effort until slipping off the bar at 42.
Steve thats ridiculous!
Congrats Mike, big 44 pullups for the new gym record. You got me by three when my grip gave out.
Ivy – the “levels” or “open” meals set out in the Paleo book is simply a way to ease into paleo eating. It’s basically an acknowledgement that most people don’t want to quit all grains/sugars cold turkey all at once.
I personally took it in stages over the course of a couple weeks. So at first, I switched from your standard commercial cereal (that had added sugar), to a cereal with no sugar. I also switched from standard commercial yogurt to that Greek yogurt – and I cut out pasta. The next week, I cut out bagels and potatoes. That was followed by cutting out pizza, Coke and Starbucks. Finally, I cut out the cereal, dairy and beans/peanuts, which made me strict paleo.
That’s just how I handled it; everybody should approach it in whatever way they think is best.
Open meals, to my knowledge, don’t offer any benefits to your metabolism. Quite the opposite. They are just cheat meals, which allow some people to stay on the diet over the long term. But the “cheat foods” have the same harmful effects to your body, including spiking your insulin and causing inflammation. If you can go a full week without cheating, you should do so. But as I previously mentioned, even if you eat a non-programmed cheat meal, you shouldn’t get down. Being 90% paleo is much, much better than the normal diet that most people eat. Just try and stick with it.
Rob – first, WHASSSUUUUUUP!!!!! Second, nice job today (and on the OHS as well). I was seriously worried when I walked out of the gym this morning. Next time it’s yours, I’m sure. This could be a back and forth thing…
Also, shout outs to Steve “my OHS is bigger than your front squat” D., and also to Neil and Joe for their big lifts.
Thanks, Rob. That’s really helpful. I was re-reading portions of the book yesterday, and thought that the levels were probably just a way to quantify making a gradual shift.
holy shit that video made me cry!
44 chins wtf? awesome!
i recommend we all watch rosalena and austin and learn from their BEAUTIFUL OH squats.
i know i did.
ps @ mike: my OH sqt pr is the same as my frnt sqt pr. wassssssssup with that?
WAAAASSSUPPPP with that? Man I dunno. I’m sure you’ll get 275 up next time we front squat…
NICE MIKE! 🙂 waaat to make it happen. And Sean..uhmm…whoa! with that picture!
And Steve “Attack it with all you’ve got” – NICE JOB!
Day #5 of paleo (+ the diet coke) … I’m loving da meat! But I left my fish pills at home…crap!
Congratulations Meghan for putting 150-lbs. up twice—you out-lifted everyone but Joe, Josh and Steve today. It’s all about the jerk…
Holy Cow Meghan! That’s so AWESOME!!!! Yay for Girl power!
seriously… awesome work Meghan!
Way to bring it Meghan — you did a GREAT job today!
Also, I don’t know what the over-under was on the number of hours it would take me to execute a moratorium on this “WAAASSSUPPPP” stuff, but it took 12 hours.