Did you take your fish oil today?
There was a discussion on the MBS CrossFit closed FB page the other day and I wanted to share my thoughts on taking fish oil:
When choosing fish oil, obviously 1st priority is quality. Whether you look for a brand that you trust..or, sometimes you can tell what quality it will be by the packaging…Exposure to heat is bad for fish oil, so look for dark bottles that you think haven’t been exposed to heat. Second, look at the EPA/DHA within the pill. So, Mike’s pills mentioned above ea contain 1.4 g of fish oil and then less than 1 g within each pill (which is actually a good ratio). That means there is about 400 mg of ‘unknown’. The EPA is what you’ll be going for if you want anti-inflammation relief…So, I’ve found that 2-4 grams of EPA daily is great for relieving joints (hips, knees, hands, etc.)…more when I’ve got an issue, less when I’m training less and dealing with less issues. If you are eating fish or grass-fed red meats regularly, then maybe you can reduce amount. But, it likely won’t hurt to just keep the habit either. The whole omega 6/9 argument is a talk of balance of the 6 and 9’s..They say the ideal is 2 to 1. But, the avg american diet is like 40 to 1…So, super inflammatory…If you are eating dog shit processed foods all day that have tons of vegetable oils, which are high in omega 6’s (inflammatory), you’d have to be downing a bottle of fish oil (high omega 3 anti-inflammatory) a day to keep up. Moral of story, try not to eat too much sugar and processed foods in the first place, but DO ‘supplement’ with fish oil to compensate for inflammation relief.
1. WOD (30:00 – 50:00)
25 Double unders
25-foot single arm dumbbell overhead walking lunge, right
25 Double unders
25-foot single arm dumbbell overhead walking lunge, left
*Use a 50lb/35lb dumbbell or a 53lb/35lb kettlebell
L3 – 25 DU, 50/35
L2 – 10 DU, 35/25
L1 – 25 SpeedSteps, 25/15
2. Cool Down (52:00 – 60:00)
1:30 of a weighted hollow hold
1:30 of a superman hold
*scale to unweighted and onfloor as needed.
1:00/1:00 Kettlebell calf smash
1:00 Upper back roll with plate
COACH AND ATHLETE NOTES:
Our goals today are working on our jumping rope skills and progressively loading the midline. The jumps will get progressively harder as your core gets worn down throughout the workout, so focus on maintaining pace and footwork on the jumps. Today is also a good day to make friends with your Rope-Rage and try to stay the ZenMaster when you start to break the sets.