Monday 130826

Overhead Squat

Then every minute on the minute for 8 Minutes
2 Behind-the-neck push press with wide grip + 1 overhead squat @75% of 1 RM overhead squat

Post weight to BTWB.

The OHS…check out the link from the CrossFit Journal


The Overhead Squat is the ultimate core exercise, the heart of the snatch and peerless in developing athletic movement.  Read more HERE.

Ever heard of Moringa?  Yeh me neither.  In fact it gets underlined as if I spelled it wrong in every program I've written it in so it must be new.  Moringa is apparently the worlds most nutritious green and pretty soon you'll be seeing it in health stores around us if you haven't already see it now.  

The term superfood is thrown around so often that its difficult to know if a product is a actually that good for you or if it's simply some marketing ploy to get you to buy products.  According to studies  Moringa is a superfood and more.  Ancient warriors would use the the extract from the leaf as fuel for battle.  If it's good enough for ancient warriors then it's good enough for me.  

Here's some of the nutrient facts:

  • 3- 5x the calcium of milk
  • 4x the Vitamin C of oranges
  • More Vitamin A than carrots
  • More Iron than spinach
  • More Potassium than bananas

How to consume it.  Fresh leaves aren't a store staple yet as it grows mostly in California and Florida, but if you can get them add them to your salads.  Skip expensive supplements and instead go for the dry powder.  Simply add the dry powder to pre or post workout shake.  

If you've tried Moringa or have any more information, post to comments, I'm curious if the benefits are true or simply fancy marketing again.


  1. Nikki :

    Being the Type A dork that I am and having not heard of Moringa either, I did some research.   Most common form available is the leaves which, as mentioned, contain vitamins, calcium, iron, potassium, protein, and amino acids.   The fruit (also called pod or drumstick) contains proteins, fats, carbohydrates, minerals, fiber, vitamin A, nicotinic acid and estrogenic substances.  Seeds contain mostly oil, no surprise there.  The root and extracts from the root could be potentially unsafe.  They have been shown to have cardiac stimulant and sympathomimetic effects (think “fight or flight” part of your nervous system so elevated blood pressure, nervousness, headache, anxiety, sweating).  Also not so great, it can cause fatal paralysis.  Lastly, if you’re pregnant or thinking of becoming pregnant and the potential paralysis didn’t scare you off, then you should avoid the root and root extracts because they can cause uterine contractions and abortions.

    Moringa has been researched for its anticancer and cholesterol lowering properties.  Note that I did not find any humans studies, only studies in the lab (petri dish style) and on animals have been done.

    So I guess if you’re giving it try, my humble opinion would be to make sure you are getting it in its leaf form.   (Information found on the Natural Medicines Comprehensive Database)

  2. Charles :

    Fatal paralysis?! Now that is a party! Also, i hate overhead squats and i wish they didnt exist. 

  3. Joylyn :

    Whoa!  Thanks for the info Nikki!  I think I'll just stick with other real food that doesn't have so many risks….can't say I've ever heard of broccoli or blueberries causing fatal paralysis!

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