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Muscle Up Madness
BEAST SKILLS EARLY BIRD REGISTRATION ENDS IN 4 DAYS!
*ATHLETE ANNOUNCEMENT*
From now until the end of February,
ALL athletes who refer a friend to our next
two Foundations Classes or February Bootcamps
will receive ONE MONTH FREE!
Help us spread the word about CrossFit Durham!
WOD for Wednesday 012710 – Click Here For Today’s Schedule
Clean
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM
–Rest–
3 Rounds For Time:
12 Muscle Ups
75 Air Squats
Post Loads and Time to Comments
This WOD should be completed Rx’d in under 15 minutes. Muscle Ups can be scaled as follows to allow for proper movement execution and to maximize power output and intensity: ring pullups, muscle up progressions, 12 pullups/12 ring dips.
*SURVEY QUESTION OF THE DAY*
Are you taking a fish oil supplement? Why or why not? Post answer to comments.
UPCOMING EVENTS @ CROSSFIT DURHAM
Olympic Weightlifting Seminar – Sunday, February 21st
BEAST SKILLS Gymnastics Seminar – Saturday, March 13th
Durham Indoor Rowing Trials – Saturday, March 20th
Upcoming FOUNDATIONS Classes
Starting January 26th (Tues/Thurs @7pm)
Starting February 16th (Tues/Thurs @7pm)
Starting March 9th (Tues/Thurs @7pm)
Bootcamps – Starting Feb. 22nd
CrossFit Bootcamp (M/W/F @ 6:15am)
CrossFit Bootcamp (M/W/F @ 7:15am)
Weight Loss Bootcamp (M/W/F @ 7pm)
Unbelieveable Bulgarians!
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#2 written by Phillip B 2 years ago
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#3 written by Annie N 2 years ago
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#4 written by Charlie 2 years ago
OK, those guys are just freaks. I doesn’t look like any of them weigh 200 lbs and they’re just throwing those bars around like they’re pvc. When I saw the third guy approach the bar and saw it was 170 kgs, I thought “We just saw the other guy clean and jerk 200+, why are you showing this?” Then I saw his grip and realized he was going to snatch the freaking thing! That’s 374 lbs for those keeping score at home. Think about that next time you’re dead lifting.
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#5 written by Charlie 2 years ago
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#6 written by Sara C 2 years ago
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Fish oil supplementation may reduce general body inflammation, and promote recovery from exercise.
http://journal.crossfit.com/2009/08/diet-inflammation-and-disease-part-4.tpl
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#8 written by Dori 2 years ago
Jack and I take fish oil. You’re supposed to take about 1 gram per 10lbs of body weight, which is hard to do. Most fish oil supplements are 1 gram, but not 1 gram of the good stuff (epa/dha). The best and most affordable we’ve found so far is Kirklands which they sell at Costco for $16 (I think there’s 180 tablets). There is a little over 600mg of epa/dha per tablet.
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#9 written by Ashley D 2 years ago
i’m actually purchasing fish oil for me, jonathan, and allison tomorrow from the place where dave gets his.
worked on cleans and then clean and jerks forever this morning. chad was the only person at 8:30, so that’s all we did. got up to 140# on the clean almost got #145 a couple of times, but didn’t… i’m blaming it on squishy shoes.
did the ’08 games deadlift/burpee wod.
5 Rounds
5 deadlifts 185#
10 burpees
5:10very mentally tough to not put that weight down even though it’s only sets of 5. i’ve got to work on getting mentally stronger.
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#10 written by sabah 2 years ago
Barefoot running – finally a scientific study in a reputable journal.
http://www.nature.com/nature/journal/v463/n7280/pdf/463433a.pdf
enjoy!
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Dr. Sears recommends 3-5 grams of EPA specifically per day for athletes/CrossFitters and more than that (sometimes lots more) for people in diseased states (heart disease, diabetes, MS, etc).
quick test for the quality of your fish oil: break open a few capsules, put the liquid in a paper cup, and put in the freezer for an hour or so. after an hour if you can still put a toothpick through the liquid you’ve got a good quality fish oil. if it’s frozen solid, then it’s likely not very pure and made with leftover fish parts…yuck. i’ve tested a few so far and interestingly haven’t found cost to be a factor in the “freeze test”
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#12 written by Allison B 2 years ago
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#13 written by Phillip B 2 years ago
Sabah,
Not just a reputable journal. Possibly the most reputable. The only journals that I know of that have higher impact factors are those that deal solely in review articles. Thanks for posting this and A+ for linking directly to the pdf.In addition to your link, here is the pdf for the full (dry) research article that occurs later in the journal:
http://www.nature.com/nature/journal/v463/n7280/full/nature08723.htmlAnd here’s a related youtube link:
http://www.youtube.com/watch?v=7jrnj-7YKZE(If anyone can’t access these articles, I’d be happy to email them.)
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#14 written by Phillip B 2 years ago
Doh. Should’ve linked to the pdf. My bad.
http://www.nature.com/nature/journal/v463/n7280/pdf/nature08723.pdf
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#15 written by Ashley D 2 years ago
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#16 written by Lei 2 years ago
Fish oil is part of my routine…
1. Reduces general inflammation
2. Balances our Omega 3 vs. Omega 6 ratio towards the desired 1:1 vs. 1:20 or 1:30 that the conventional diet gets.
3. Accelerates recovery bigtimeLike Jack/Dori I shoot for the .5g/10# BW so it ends up being about 27 capsules a day. The kind from Sam’s club (kirklands) recently just changed their label from “300 mg EPA/DHA” to “300 mg Omega 3′s”…sounds fishy
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#17 written by Shane F 2 years ago
I’ve been taking Dr Sears’ Eico Rx in liquid form for a couple years. It’s pretty expensive ($72 for 8 oz). I didn’t really know what constituted “quality” so I highballed it and just trusted his stuff. Next time I’ll go with Kirklands or Carlsons (I think that’s what it is) which I learned of from Robb Wolf’s site.
I had been just blindly taking a teaspoon without thinking about grams, bodyweight, etc. A little reasearch shows a teaspoon is approx 5 grams. So I’m within Dr Sears’ “Rx” but way under Dori & Lei’s. At 1 gram per 10# of BW, I should be consuming around 20 grams or 4 teaspoons daily. That’s a big difference. Why the difference?
Wolf’s The Paleolithic Solution – Episode 12 talks about this, but I have not listened to it yet. I’ve also seen a cost/quality/brand calculator spreadsheet on his site.
Almost forgot to mention, my Zone Labs fish oil always freezes after I open the bottle.
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#18 written by Ashley D 2 years ago
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#19 written by Matt H 2 years ago
I take fish oils, about 6 grams a day. I buy all of my stuff from Bodybuilding.com….the cheapest stuff I’ve found. Breaks down every product and how much it costs per serving and consumer ratings. I take a lot of supplements during high training cycles like the next few months for example, so any saved money is most welcome.
Did the 100 burpee barbell power clean then push presses @ 65# (95# was too ambitious) in 14.51….used small plates so i went down further on the push ups and it was outside in the mud for added excitement
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#20 written by Lei 2 years ago
Shane,
Here’s how I work my math…
Weight = 160
160 lb * (0.5g EPA/DHA per 10 lb BW) = 8 g EPA/DHA per dayEach capsule that I take contains 0.3 g EPA/DHA so
8g / 0.3g ~ 27 capsules.Fish oil is to balance the inflammation caused by the fat in grain fed animals (including farmed fish cause they’re essentially ‘catfood’ as obbRay OlfWay would say). The way I understand it is basically if you’re eating primarily grass-fed meat, you will don’t need to supplement with much fish oil. If you’re eating LEAN grain fed meat, you’ll supplement less than usual. Lots of fatty grain fed meat means lots of fish oil supplementation (up to 1.0g EPA/DHA per lb BW).
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#22 written by Melinda 2 years ago
So I take Lovaza which is GSK’s “prescription” fish oil. It is 465epa/375dha. I take 4 gms. I take this variety because I work at GSK and therefore it is free (no copay). It is marketed to “lower triglycerides” – but I was taking for fish oil benefits (lower inflammation, etc).
I have high cholesterol in my genes that much to my dismay crossfit did not cure. But starting the Lovaza elevated my LDL ALOT. It also lowered my trigs to very low which I am afraid is not good either (38). My understanding is that this means I have high but fluffy cholesterol which is less likely to block the ole arteries.
Anyone else taking fish oil with high cholesterol and have any of these concerns? Don’t have to post, but definitely curious – find me and talk to me please! M
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Gonna miss the workout tomorrow so I’m subbing a 100 of these (http://www.youtube.com/watch?v=FaNdxu7Owd0) with push press after clean for time…95#
I highly recommend these…You’ll be useless for a week