3RFT
800m run
95#/65# thrusters x 15
rope climb ascents x 5
800m run
95#/65# thrusters x 15
rope climb ascents x 5
Omega-3 and Omega-6 fatty acids are two kinds of Essential Fatty Acids (EFAs) that are not produced in the human body but that are essential throughout the human life cycle. EFAs regulate pain, control inflammation, help maintain good blood pressure and cholesterol levels, and may even help with depression and anxiety.
The only way to get these EFAs is through our diet. Omega-3 comes mostly from cold water fish while Omega-6 fatty acids are found in corn, soybeans, safflower, and sunflower oil. It is important to have a balance between both of these essential acids, although we tend to eat way more Omega-6 fatty acids then Omega-3s. Because most of the fish we eat today is farm raised on a grain diet, it is difficult if not impossible to get enough Omega-3s without taking it as a supplement. For CrossFitters, Omega-3s are fundamental to optimal wellness and fitness. Besides helping the body run smoothly, you will have less muscle soreness, it will help with joint mobility, and it will increase energy and help you think clearly.
Studies on how much to take have been inconclusive, resulting in most brands recommending a lower dosage then what is actually needed. Generally, CrossFitters take about 4 times the recommended amount on the label. Make sure you take a high quality brand that has good manufacturing standards and whose product does not smell or taste overly fishy (this means it has probably been exposed to oxygen and is becoming rancid). There are good quality brands that are less expensive. A quick visit to our local Costco will yield a brand that is high in EPA/DHA count, which is Kirkland's Omega3 Fish Oil.
Because fish oil thins the blood, it is not recommended to take while using blood thinners, while taking large amounts of aspirin, before surgery or if you are in an area where risk of bleeding is high, such as if you are a soldier in a combat zone. Do some research and decide for yourselves what you think about it!
For a quick FAQ and reference to fish oil & its many benefits, click here and here.
Here’s a link to Robb wolfs fish oil recommendation calculator and the mobility wod:
ReplyDeletehttp://whole9life.com/
(scroll down to the bottom)
http://mobilitywod.blogspot.com/
-Caleb
Russell bw 165
ReplyDeleteoh how i missed the heat...cant remember the last time i sweated that much. Something about those rope climbs that just makes it harder to breathe lol.
Loved the workout.
rx 22:20
Rapids Crew ~
ReplyDeleteRunning in Wisconsin (34 degrees outside)...Then into the fieldhouse for thrusters and rope climbs...Quite a day!
El Tigre' (6-2/205bwt) ~ 27:45
Britt (6-0/155bwt) ~ 22:50
tb (5-10/185bwt) ~ 25:45
Great info on Jax the last bunch of days...Remembering the basics of what we do (functional, intense, constantly varied) is essential to continue! When we program ourselves, I find us gravitating towards what we like & things we are good at...Work your weaknesses & do not fear the unknown!