Friday 110923

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post max loads to comments.

 
Great video courtesy of CrossFit High Voltage

Why a Minimum of 3 Grams?

As you well know by now, you lose one point every day that your fish oil consumption falls below 3 grams (of EPA/DHA).  But why do we place this emphasis on fish oil and not any of the other supplements that we've recommended to assist with performance and recovery?  

Try this on for size: aside from preventing coronary heart disease, reducing sudden death cardiac arryhythmia, reducing high blood pressure, and reducing unhealthy blood clotting, fish oil also improves athletic performance.  This increase in performance is attributed to fish oil for two different reasons.  

First, the Omega-3 fatty acids in fish oil have anti-inflammatory properties that are unmatched.  The damage we cause to our muscles while CrossFitting causes inflammation throughout the body.  Because we are suggesting you workout a minimum of 3 days a week (we recommend 5-6), this inflammation might be considered chronically elevated. By using fish oil, the body utilizes Omega-3's to produce hormones that are non-inflammatory, thereby decreasing pain involved with inflammation and allowing you to train harder.

Also, fish oil has proven to lower triglycerides - the storage form of fat.  Triglycerides are associated with abdominal fat and constitute a cardiovascular risk indication.  Omega-3's have shown to decrease the generation of triglycerides in the liver and help metabolize this unhealthy fat as an energy source.  You benefit by decreasing your body fat %, which will prove to increase your performance in the gym.

The recommended dosage to lower triglycerides is 5g (EPA/DHA) per day.  It is recommended that you split your dosage into AM and PM doses of equal amount.  Our requirement of 3g is simply a step in the right direction.  By eating a Paleo (grain free) diet, we reduce the ingestion of unhealthy Omega-6's, which are pro-inflammatory.  We aim to reduce this ratio of Omega-6:Omega-3 to levels that reduce inflammation to improve health and performance.

This weekend we have two events:

Saturday 24th at 11am - Nutrition lecture 
Sunday 25th at 9am - How to apporach competing in 2012 

Comments

[robyn]

So the comeptition meeting is the same as the one last wednesday or should we come to this one too.

[JJ]

OHS 95x5, FS 135x5, BS 165x5
@ Robyn, yes, same info different day

[Jeremy]

I'm a little scared that I'm actually looking forward to OHSQ now in the WOD. 145# PR. Nice work, Lex & Jeff today; thanks for your great coaching, Mas!