Rest Day

Have you been taking your Fish Oil??

Do you know why it’s such an important supplement?

Why take fish oil?

Humans evolved on a diet with about a 2:1 ration of omega-6 to omega-3 fatty acids.  Today the average ratio is 10:1.  We get a tremendous amount of omega-6 in our diet because it is prevalent in the vegetable oils used in so many of our processed foods.  The oils with the highest ratios are safflower and peanut, but others used extensively by the food industry include soybean, cottonseed, sunflower, sesame and corn oils.   Oils high in omega-6 have been shown to be harmful to our health because it promotes the development of heart disease, skin cancer, and diabetes and it contributes to inflammatory conditions such as arthritis and asthma.  Omega-6 also prolong and contribute to the muscle and tendon inflammations prevalent in athletics.

Omega-3 fatty acid, on the other hand, counteracts the negative health consequences of omega-6.  For the athlete, the benefits are a greater release of growth hormone during sleep as well as improved aerobic metabolism.  Omega-3 also reduces muscle soreness and speeds recovery. 

Both plant and animal foods contain omega-3 fatty acids.  The amount in plants is small and must be chemically altered by the liver to make it usable.  Animal foods however provide a more readily available source of omega-3, because it’s structure need no further modification in the human body.

The active ingredients in omega-3 that are responsible for it’s beneficial effects are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).  Check your labels and make sure that your fish oil contains these two ingredients.

-adapted from “The Paleo Diet for Athletes”, Loren Cordain, PhD

In Teams of 3 (girls verses Guys).  Loosers do extra burpees!

• Run 400m
• Air Squat x300/150
• K.B.S. x300/150
• Run 400
• Sit ups x300/150
• Push Ups x300/150
• Run 400

Of the three in a team, only two may work at a time. 

AMRAP 20 min

• 10 Thrusters 65/45
• 10 K2E

“Wisdom is not a product of schooling but of the lifelong attempt to acquire it”

-Albert Einstein

O.H.S. 3-3-3-3

4 Rounds

• 30 Back Ext.
• 30 P.U.
• 8 Wall touches

“He who asks is a fool for 5 minutes, but he who does not ask is a fool forever”

-Chinese proverb

Deadlift 5-5-5

4 rounds

• Walking lunge down and back
• Run 400m
• 15 KBS

Andy Bolton (deadlift world record holder) with a bit of a hefty deadlift.  Yes, those are 50 kilo plates on the bar, yes 50 kilos is 110lbs.  that’s a lot of weight!

Back Squat 5-5-5-5

7 Rounds for time

• 1 leg alt squat
• 12 ring dips
• 15 pull-ups

“If you make people think they’re thinking, they’ll love you, bu if you really make them think, they’ll hate you.

-Donald Robert Perry Marquis

Rest Day

Last week I posted an article on alcohol and the negative effects on fitness and recovery.  But if you must, here are the ingredients to the NorCal Margarita, a CrossFit favorite. 

“NorCal Margarita”

• 2 shots of GOLD tequila
• juice of 1 lime
• splash of soda water

Better Drinking Through Chemistry

In short- its Paleo friendly, gets you drunker with less alcohol, and most say that its easier to recover from.

In teams of two do as many rounds as possible in 25 minutes of

• 9 Box Jumps
• 12 KBS
• Shuttle run down and back twice

Only one person can work at a time, and must complete the round before the other can take over.

“The first man to use abusive language instead of his fists was the founder of civilization”

-Sigmund Freud

Everyone who came into today requested to make up a previous WOD.  So today will be a make-up-day.

“He that studieth revenge keepeth his own woulds green, which otherwise would heal and do well”

-John Milton

Deadlift 3-3-3

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

“Genius may have its limitations, but stupidity is not thus handicapped”

-L. Ron Hubbard

Split Jerk 3-3-1-1-1

10 Rounds for time

• 5 Push Jerk
• 20 Air Squats

“Don’t judge a man by his opinions, but what his opinions have made of him.”
- Georg Christoph Lichtenberg

Front Squat 3-3-3-3

50-35-20

• K.B.S. (1 arm)
• G.H.D.S.U.

“All wish to possess knowledge, but few, comparatively speaking, are willing to pay the price”

-Juvenal

Kevin’s Birthday WOD

• 1 Mile run/ Row 2K
• 25 Muscle Ups
• 85 Burpees
• 25 Tire Flips

“The Journey of a thousand miles starts with a single step”

-Chineese proverb