Workout of the Day:
Front Squat
3-3-3-3
and then,
For time:
10 Thrusters (Heavy – challenge yourself)
50 Double-Unders
8 Thrusters
40 Double-Unders
6 Thrusters
30 Double-Unders
4 Thrusters
20 Double-Unders
2 Thrusters
10 Double-Unders
Supplements: Fish Oil and other Omega-3 Fatty Acids
Written by Mark Riebel
When it comes to cardiovascular health, the latest nutritional buzz word is definitely “omega-3 fatty acids,” and significant amounts of studies show that this is rightfully earned. An early study of Eskimos in Greenland noted that their diet which was high in omega-3 (ω-3) containing fatty fish resulted in a much lower incidence of cardiovascular disease than did Danes or Americans. In the several decades since, ω-3’s have been studied exhaustively, showing improvements ranging from blood chemistry to treatment of macular degeneration. The FDA released an official statement in 2004 substantiating the cardiovascular health benefits of DHA and EPA, though they did not comment on the other supposed benefits. This post is written on the premise that ω-3’s have a legitimate benefit to health.
As Barry Sears explains in Enter the Zone, ω-3 fatty acids work by acting as building blocks for things called eicosanoids (eye-KAH-sah-noids), which are short-lived substances in your body that regulate things such as inflammation and immune response. The “good” eicosanoids derived from ω-3’s have anti-inflammatory properties, and are thought to improve cardiovascular health through increased blood flow. On the other hand, “bad” eicosanoids lead to increased inflammation and thereby decreased heart health. The three ω-3’s that you hear the most about are α-linoleic acid (ALA) which comes from sources such as flax seed, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are most often found in fatty fish such as salmon and mackerel.
There are multiple ways of getting sufficient ω-3’s from your everyday diet (I feel this is the best option), but if your diet doesn’t happen to include these natural sources of ω-3’s, supplements may be an option. Many choose supplements due to concerns over toxins in fish.
The World Health Organization recommends approximately 0.3-0.5 g/day of EPA+DHA and 0.8-1.1 g/day of ALA, the FDA recommends not exceeding 3 g/day of EPA+DHA with no more than 2 g coming from supplements, while others including CrossFit nutrition guru Robb Wolf say that up to 1-2 g/10 lbs. of body weight/day is perfectly safe and beneficial. If you aren’t a fan of supplements and don’t appreciate fatty fish, know that ALA can be converted to EPA and DHA by the body, but only at an effective amount around 2-15%, so you’re better off with the fish than mega-dosing on the flax seed.
Just thought I’d add my 2 cents. Fish that are farmed raised or livestock that are grain fed do not provide as adequate source of omega-3 nutrients as those that are wild caught or grass fed. Mainly because they are not fed their natural diet. Also, almonds and walnuts are a good source’s of omega-3′s besides flaxseed.
Thanks Mark for suggesting the heavier weight…was going to go that heavy but now I’m glad I did.
Fish Oil – I love the stuff. If you aren’t taking it, I would encourage you to invest in a bottle. I have found it to be super effective at reducing inflammation (which also reduces pain!). I also believe that it’s contributed to me losing 9 lbs of fat over the last 10 weeks.
** Just a friendly reminder: I would love the pleasure of everyone’s company at my retirement ceremony on NAB Coronado. It’s this coming Thursday, 21 May 2009 at 1000.
Gate passes/invitations are on the CFI reception desk. My brothers Nick and Nate are part of the ceremony. It’s kinda’ cool to watch if you’ve never seen a military retirement before.
~BC
Recommended weight. What weight are people using for “heavy”?
I went with 155 and weigh around 160-165.
That and the front squats prior made for a fun challenging workout
Men usually use 135 lbs. as that would be the Rx’d weight but some guys are exceptionally strong so I’ve heard of people going heavier. I would fancy trying this WOD with 155 lbs. but the weight may just crush me.
I’d fancy 15 lb dumbbells. :0
Mark- Thanks for listening to me talk about my shoulder and encouraging me to go w/lighter weight. Solid consultation. A mi me gusta. My shoulder and bicep tendon feel good and that makes me happy
Would love to go to the old Bee Charmers ceremony, but can’t fit it in… bummer.
Pretty bitchin having Liz to play with this morning. She is one strong mo-fo!
Speaking of supplements, I’ve talked to a few people taking ZMA (zinc, magnesium, Vit B6) and decided to give it a shot. Taken at night about 30 minutes before bed, it supposedly helps with recovery by replenishing those minerals. I’ve looked up a couple of studies, but they’re too sciency! All I know is that since I started taking the stuff two nights ago, I’ve slept better than I have in a long time.
And a really fun side effect of ZMA (I guess due to the longer, deeper sleep?) is totally vivid, whacko dreams. My favorite dream so far is the one where Wayne and I went to Christina’s house. She had a gigantic, half-eaten hamburger on display and an antique gas pump.
Paging Dr. Freud! WTF???????
Cynthia,
That’s one of the next posts coming.
Cornya is my double-under hero!
Cynthia- WTF is an antique gas pump? And what could we make of the dead cat coming back to life and re-dying x5 in my ZMA dreams? And finally, is there a difference between ZMA and the stuff I am taking Calcium Magnesium and Zinc. Am I missing something w/out the Vit B6? PS wacko dreams seems to subside after awhile. Hamburger . . . yummy.
175lbs Thrusters (broken sets)
15:14
Goal was strength and heavy not time.
Thanks Christine! You are my “anything heavy” hero! You can throw around some serious weight lady! Strong women rock the hiz-ouse!
Cynthia, any time you wanna go investigate hamburgers and gas pumps let me know…
AT – solid work. 175 on the thruster for this WOD is legit. I like it!
Dude, AT, I was JUST talking about using that weight with someone else today. Outstanding work, brotha!