Here’s Tuesday’s WOD:
50 Push Presses
*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
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
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
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
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!