GSX CrossFit (817) 732-7479
CrossFit Journal: The Performance-Based Lifestyle Resource

Schedule and Pricing

People We Support


Use Code "Tasty Treat" for 10% off your Kill Cliff order!

Shop Now Rogue Fitness

Crossfit Store

Archives

3/13/2012


Here’s Tuesday’s WOD:
Press 3×5
Then,
For time:
50 Push Presses
(135/95)
*4 Burpee penalty any time the bar is dropped

Been getting quite a few questions about fish oil, so……..
As good as those tasty little golden crackers are, that’s not what we’re really interested in today. Word on the street is that the little fish snacks over on our right need to get some attention, like now!

If you’re not taking fish oil, you’re wrong. If you’re taking just a little bit of fish oil, you’re still wrong. If you’re taking the “recommended dose,” you’re less wrong, but probably still a good bit short of what you really need. Don’t ever forget for a second that this whole crazy CrossFit shenanigan isn’t about just getting by or being part of the lowest common denominator; we’re all about elite and exceptional. Proper fish oil supplementation isn’t the difference between passing and failing, but it is the difference between a “C” and an “A” when it comes to handling the little stuff that adds up to a big difference. Speaking of, when was the last time you jumped on your foam roller? Hmmm?

Here’s a bunch of good stuff from FishOilBlog.com

A plethora of research indicates that, not only are fish oil benefits
numerous, some of them are really quite extraordinary! It seems like
new studies are being published every day, as scientists and doctors
learn more and more about how and why it is so beneficial. The
omega-3 fatty acids found in fish oil are “good fats” that are vital
to wellbeing. They are necessary for human health but the body can’t
make them — you have to get them through diet. Here are some proven
fish oil benefits that should convince you to eat more oily,
wild-caught fish and start taking a quality fish oil supplement if you
aren’t already!

Promotes Cardiovascular Health & Protects Against Heart Attack and Stroke

Fish oil continues to grow in scientific credibility as a key
component to heart health. According to the American Heart
Association, fish oil is effective in reducing the incidence of heart
disease and helps to reduce risk factors like high cholesterol and
high blood pressure. Clinical studies of heart attack survivors have
found that daily omega-3 supplements dramatically reduce the risk of
death, subsequent heart attacks and stroke. Omega-3s also lower blood
triglycerides, help correct abnormal heartbeats, and can help prevent
and treat atherosclerosis by inhibiting the development of plaque and
blood clots, which tend to clog arteries.

Reduces Inflammation/Pain and Promotes Healthy Joints

Omega-3s have a powerful anti-inflammatory effect and reduce joint
tenderness, pain intensity and morning stiffness caused by rheumatoid
arthritis. Lab studies also suggest that diets rich in omega-3s (and
low in the inflammatory omega-6s) may benefit people with other
inflammatory disorders (anything that ends in –itis!). In fact,
several test tube studies have found that omega-3s decrease actually
reduce the activity of enzymes that destroy cartilage. Omega-3s have
also been used to successfully treat neck, back and menstrual pain,
enabling study patients to reduce their intake of NSAID drugs.

Supports Mental Focus & Long-Term Cognitive Function

Did you know that omega-3s, especially DHA, are highly concentrated in
the brain? They’re important for optimal cognitive (brain memory and
performance) and behavioral function, as well as normal growth and
development. Studies show that omega-3s may help in maintaining
adequate cognitive functioning and possibly in preventing or delaying
the onset of dementia. We also now know that it’s very important that
pregnant women get enough DHA, which is crucial to the developing
fetus. In fact, numerous studies show that omega-3s improve learning,
concentration, reading and vocabulary skills in children.

Supports Positive Mood & Emotional Well-being

In countries where fish makes up a large part of the diet, national
rates of depression are lower. So, it’s not surprising that studies
have found that fish oil supplements can alleviate the symptoms of
depression, bipolar disorder and psychosis. Several studies have
found that people who took omega-3s in addition to prescription
antidepressants had a greater improvement in symptoms than those who
took antidepressants alone, with patients experiencing a stabilizing
effect and fewer mood swings. Research has also shown that, when
prisoners were given omega three fatty acids, there was a significant
drop in aggressive behavior. Omega-3s also seem to lower the risk of
postpartum depression.

Promotes Eye Health

Evidence shows that people with a higher omega-3 intake appear to have
a lower risk of Dry-Eye Syndrome and developing macular degeneration.
Early research also shows that omega-3 supplementation helps to
alleviate dry eye symptoms, may help to slow macular degeneration for
those already developing it and improves ocular health in general.

Pregnancy, Infant Brain/Eye Development & Less Incidence of Childhood Disorders

DHA makes up 15-20% of the cerebral cortex and 30- 60% of the retina
so it is absolutely necessary for normal development of the fetus and
baby. Prenatal DHA availability also appears to decrease likelihood
of childhood allergies and have an effect on motor skill quality,
cognitive development and behavior/hyperactivity later in the life of
the child. Omega-3s also help to lower the risk of low birth weight
and premature birth.

Promotes Optimal Fat Metabolism

According to the National Institutes of Health, omega-3s trigger “I’m
full” signals to the brain and help quash hunger signals. Research has
also shown that fish oil improves the efficacy of exercise in reducing
weight. Volunteers who were given fish oil diet showed greater weight
loss as compared to those who did not consume fish oil diet. Exercise
combined with fish oil had a positive effect on the body shape and
body composition of the patients.

Lowers Risk of Prostate, Breast & Colorectal Cancer

Though more research in this area is urgently needed, we now know that
the omega 3’s found in fish oil assist in the prevention and treatment
of prostrate, testicular, breast, and ovarian cancers. Preliminary
studies suggest that taking fish oil daily can help slow the
progression of colon cancer in people with early stages of the disease
and may even have the ability to cause apoptosis (cellular death) of
cancer cells.

More could be written about the many fish oil benefits. And, as
the scientific community and health professionals continue to study
omega-3s, you can bet that fish oil will keep making news as the best
source of these essential fatty acids that are so vital to our bodies.
Even if you’re currently in good physical condition, a quality fish
oil supplement is the simplest, safest way to achieve and maintain
optimal health!

All up to speed? Yes? Sweetness. Let’s wrap this up then. To find out how much you need to take, just Google “fish oil calculator” and look around a little bit.

Still not sold on the whole fish oil thing? Who eats a bunch of fish? Umm…Sharks, duh! Sharks are badass, coincident? I think not!

Previous Topic
Next Topic

Reader Feedback

11 Responses to “3/13/2012”

  • Brock says:

    Over taking fish oil is bad for your liver.

  • Brock says:

    That didnt come out right. Ill fix it. I was told by my doc that over taking it is bad for you. Just what I was told. Discuss..

    ***As far as I know, that’s a non-issue and haven’t heard that one before. Vanessa has never heard it in either standard education stuff or in practice. She’ll talk to some of the other people in the Paleo Physicians Network. From personal experience, your body is exceptionally good at getting rid of excess oil in your diet. I figure if there was something common to this, it would have presented itself in Inuit tribes who eat an EXTREMELY Omega-3 rich diet. It is something that I’ve never heard though and I’m for sure curious. Was he talking about pre-surgery or possible issues of blood thinning?

    For what it’s worth, most docs will tell you to avoid fats and get plenty of carbs from grains.

  • Linda W says:

    As liz lemon would say “I want to go there”. Yum fish oil.

  • chantel says:

    Don’t forget your canine companions who can also greatly benefit from fish oil supplements! Helps with allergies, arthritis (especially if you have a large breeds on NSAIDS), skin issues, and anti-inflammatory issues!

  • Brock says:

    I was told by two people that to much can harm your liver. Doc told me that I should defiantly take it but don’t over do it. It might be because I currently take meds for high BP that I hope to be off of soon. Thining blood and a compromised immune systems are two things I can remember from last visit.
    I will do some more digging around and see what I can find out.

    ***What is considered a high dose?

  • chantel says:

    does anybody use palm grips (hook & loop) like what gymnasts wear on the uneven bars?

    ***There are! We’re trying to get some gymnastic grips up at the gym as we speak.

  • Brock says:

    Not sure on high does. Need to figure that one one.

  • Brock says:

    According to a nutritionist, 3000 mg of fish oil is okay, but over that is pushing it cause your liver has a terrible time trying to process it. It also contains vitamin D which your liver must process along with alcohol and other fats. Just some food for thought.

    ***I’ll look into this. You’ve for sure piqued my curiosity.

  • Kenny says:

    I have taken up to 10,000 Mgs a day for 3 weeks at a time, and currently my dailey dose is around 5200 mgs. Last blood test did not reveal any harm

  • Brock says:

    Where im confused is even if you take 10,000mg a day your body can only absorbe so much. Its the same with vitamins you can cram 20k down your throat and your going to piss most of it out with no affect. There has to be a line somewhere.
    Its kinda like buying crappy vitamins, vitamins are not regulated by the FDA so it might say your getting x amount but your really not.

    ***Don’t look at fish oil as just a vitamin/mineral/micronutrient. When you consider that regardless of the silly amount of benefits that fish oil has, it’s also a fat. Fat itself is good in the diet for a crazy amount of super important things.

    Fat is a fantastic source of energy. It is highly calorically dense at 9 cals per gram. The body breaks fat down as free fatty acids and glycerol. Then the liver can step in and convert glycerol to glucose to be used as an energy source. So all those carbs that are “sooo” important for energy, they can suck it.

    Vitamins A, D, E, and K are fat-soluble, meaning they can only be digested, absorbed, and transported in conjunction with fats. (More on vitamin D later!) Fats are also sources of essential fatty acids (EFAs,) essential being the key word. How essential? Well they highly affect inflammation, cellular function, mood, behavior, cellular signaling, inflammation again (for good measure,) and oh yeah, your DNA!

    That still leaves out the whole Omega 3/Omega 6 ratio imbalance that is SO prevalent in westernized societies. As well as a bunch of other things.

    I’m trying to reach out to Rob Wolff to find out about an upper limit for fish oil specifically though.

  • Brock says:

    Cool good info.

Leave a Reply

*
CrossFit Journal: The Performance-Based Lifestyle Resource

Search GSX CrossFit

People We Support

What’s Everyone Talking About?