Audrey Tannant's coming by to talk fish oil on Friday. I've been taking it for the last year with no big DOMS (Delayed Onset Muscle Soreness) after workouts.
Here's an exert of Maximum Adaption Through Maximum Recovery by Andrew “Snake Oil” Munaweera who's also a member of CrossFit Vancouver.
"Don’t rip yourself off–make sure you’re fully adapted and recovered before showing up to your next CrossFit workout. How? Get plenty of rest, eat Paleo and strategically supplement with MightyOmega fish oil.
If you’re a true CrossFitter, you’ll know that the Paleo Diet is the optimal eating program for CrossFit athletes. But less well known is that MightyOmega is the optimal omega-3 supplement for CrossFit athletes. Why?
Let me count the ways:
1. A low heat extraction process using only gentle, eco-friendly carbon dioxide and no harsh solvents like hexane or ethanol. This cutting-edge process is called SuperCritical Extraction
2. A 6.5 to 1 ratio of EPA to DHA to resolve, not inhibit, healthy inflammation. This ratio is called the Functional Omega ratio.
3. No potentially allergenic enteric coatings
4. Easy-to-swallow 800mg capsules
5. Concentrated so results happen at 2 – 4 caps daily
6. Undetectable levels of heavy metals and organic pollutants
7. Use of small fish like sardines and anchovies for sustainability and purity (larger fish accumulate more toxins and metals in their fatty tissues)
Yes, what I’m suggesting here is to dump your generic fish oil for MightyOmega–just like you dumped your generic fitness program for CrossFit and your generic eating program for Paleo (if you haven’t switched over to Paelo yet, give it a try soon–you’ll be delighted with the results).
So, find your current fish oil supplement, grab it and run straight to the garbage can. Seriously though, the longer you take a conventional omega-3 supplement, the longer you’re going to have to wait to experience cutting-edge omega results. So, grab a bottle of MightyOmega the next time you’re at CrossFit Glenmore–just ask Al.
Take my advice, and you’ll see these results:
● Less muscle soreness
● Greater range of motion in your joints
● More energy
● Better mood
● Better memory
And, as an added benefit, other powerful changes will also happen:
● Your good cholesterol levels, called HDL, will increase
● Your blood fats, called triglycerides, will decrease
● Your blood will become less sticky and flow better
● Cell membranes will become more fluid and flexible
● Hormones will work more efficiently because of these more flexible cell membranes
● Genetic expression will shift towards health and away from disease
CrossFit workouts challenge your body to adapt. This adaptation process is an ancient one and involves a process called inflammation. When properly supported with rest and nutrition, this “healthy” inflammatory process creates not only greater health, but also adaptation (stronger muscles, tendons and ligaments). Eating Paleo and using the biologically active, undamaged omega-3 fatty acids of EPA and DHA in a 6.5 : 1 ratio is the best way to support this “healthy” inflammatory process to completion. Then, you’ll show up at your next workout fully recovered, adapted and ready to engage."
Warm-up:
1000m Row
Stretch/Tech/Strength:
Mobility Wod (from www.mobilitywod.com)
1. Elbow in high band, contract 5s / relax 10s (2:00 each)
2. Double Pain balls on thoracic spine (3:00)
3. Wall Squats (4:00)
4. Wrists on floor (1:00)
Front Squats; 12,3,3,3 rep max weight.
Workout: (from www.crossfit.com)
"Lil Tyler"
Three rounds for time of
7 Muscle-ups (21 Pull-ups and 21 Ring dips)
21 Sumo-deadlift high-pulls (men 95lbs / women 65lbs)
