EIGHTY FIFTH BRO SESSION

Check out the new home of our Bro Session posts. Going forward you will be able to find these workouts posted on our website under the Daily Blog.

http://crossfittherack.com/2016/11/23/85th-bro-session/

EIGHTY FOURTH BRO SESSION 

Check out the new home of our Bro Session posts. Going forward you will be able to find these workouts posted on our website under the Daily Blog.

http://crossfittherack.com/2016/11/16/84th-bro-session/

EIGHTY THIRD BRO SESSION

Check out the new home of our Bro Session posts. Going forward you will be able to find these workouts posted on our website under the Daily Blog.

http://crossfittherack.com/2016/11/09/83rd-bro-session/

EIGHTY SECOND BRO SESSION

Check out the new home of our Bro Session posts. Going forward you will be able to find these workouts posted on our website under the Daily Blog.

http://crossfittherack.com/2016/11/02/82nd-bro-session/

EIGHTY FIRST BRO SESSION 

Check out the new home of our Bro Session posts. Going forward you will be able to find these workouts posted on our website under the Daily Blog.

http://crossfittherack.com/2016/10/26/eighty-first-bro-session/

EIGHTIETH BRO SESSION

1 Hour AMRAP

• 400m Run
• 3 Rounds of "Cindy"
• 10 TGU (24kg/16kg)
• 200m Waiter/Farmer Carry (24kg/16kg)

WOD DATE AND TIME: THIS BRO SESSION CAN BE COMPLETED DURING ANY REGULAR CLASS TIME OVER THE WEEKEND (10/22 OR 10/23).

SEVENTY NINTH BRO SESSION

For anyone that was unable to join us for Barbells for Boobs this will be your chance. This week's Bro Session will be "Grace" and we ask for a $25 donation if you would like to contribute to our Breast Cancer Fundraising efforts. The proceeds we raise through this effort will go toward helping uninsured and underprivileged women get the care they need to combat this horrible disease.

"Grace"

30 Clean and Jerks (135#/95#)

WOD DATE AND TIME: THIS WORKOUT CAN BE DONE DURING ANY REGULAR CLASS TIME ON SUNDAY 10/16.

SEVENTY EIGHTH BRO SESSION 

For time as a 2-person team:

• 80 Thrusters 115#/80# 
• 80 Pull-ups 
• 80 Squat Cleans 115#/80# 
• 80 Burpee Box Jumps 24"/20" 
• 80 Calorie Row 

*Divide the reps between the 2 athletes as you choose, but all thrusters must be completed before moving on to C2B pull-ups, etc, etc.

WOD DATE AND TIME: SUNDAY 10/9 @ 12:30PM

SEVENTY SEVENTH BRO SESSION

With a Partner Complete 5 Rounds for time and rounds:

• Partner A) 1 Mile Run
• Partner B) Max Rounds of:
• 10x Pull up
• 15x Push up
• 20x Air Squats

*Switch when Partner gets back from run – Each round is completed after both partners have run.

WOD DATE AND TIME: THIS WILL BE ANOTHER "DO ON YOUR OWN" BRO SESSION WHICH CAN BE COMPLETED AT ANY REGULAR CLASS TIME DURING THE WEEKEND.

SEVENTY SIXTH BRO SESSION

3 Rounds:

• Run 800m
• 50 Thrusters (45#/35#)
• Run 800m

WOD DATE AND TIME: THIS IS A "DO IT ON YOUR OWN" BRO SESSION AND CAN BE COMPLETED DURING ANY REGULAR CLASS TIME OVER THE WEEKEND.

SEVENTY FIFTH BRO SESSION

AMRAP40

• 10 Thrusters (115#/80#)
• 400m Run
• 15 Burpees
• 200m Run
• 20 Pull-ups

WOD DATE AND TIME: THIS ONE IS A "DO IT ON YOUR OWN" AND CAN BE DONE DURING REGULAR CLASS TIMES ON SATURDAY (9/17) OR SUNDAY (9/18).

SEVENTY FOURTH BRO SESSION

9/11 MEMORIAL WOD

In Teams of 2 Complete for Time:

• 2001 Meter Row or Run
• 11 Box Jumps (30″/24″)
• 11 Thrusters (125/85)
• 11 Burpee Chest To Bar Pullups
• 11 Power Cleans (175/120)
• 11 HSPU 
• 11 KB Swings (32kg/24kg)
• 11 T2B
• 11 Dead Lifts (170/120)
• 11 Push Jerks (110/75).
• 2977m Row or Run

*The Row/Run portion at the beginning and end will be broken up between the partners evenly. From there each partner must complete the 11 repetitions of each of the 9 exercises before moving on. Reps can be partitioned any way you choose.

From CrossFit HQ:

• The 2001M row or run represents the year the attack took place.
• The 11 Reps of 9 exercises represent the date.
• The 2977M row or run represents the number of deaths at the WTC.

Even the weights have meaning.

• The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.
• The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower
• The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined
• The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

WOD DATE AND TIME: SUNDAY 9/11 @ 12:30PM

SEVENTY THIRD BRO SESSION

Teams of 2 Complete the Following:

• AMRAP30
• 20 Thrusters (135#/95#) 
• 30 Lateral Box Jump Overs (24"/20")
• 400m Run (each partner runs 200m)

WOD DATE AND TIME: SATURDAY 9/3 @ 1:30 PM

SEVENTY SECOND BRO SESSION 

For time:

• 50-40-30-20-10 reps, Air Squat 
• 5-4-3-2-1 reps, Clean & Jerk 225/155 

21-15-9 reps of:

• Wallball Shot 20/14 
• Toes-to-bar 
• Handstand Push-up 

For time:

• 1500m Row 
• 1 Mile Run 

*Rest 5 minutes between workouts

WOD DATE AND TIME: SATURDAY 8/27 @ 12:30 PM

SEVENTY FIRST BRO SESSION

For Time:

• 400m Overhead Walking Lunge (45#/35# plate) 

*Every time the weight come down from overhead perform 30x Burpees.

WOD DATE AND TIME: THIS BRO SESSION MAY BE COMPLETED AT ANY REGULAR CLASS TIME OVER THE WEEKEND.

SEVENTIETH BRO SESSION

(AKA JACK'S GOING AWAY BRO SESSION)

AMRAP90 (with a partner)

• 1 mile run
• 400m Farmer Carry (55/35) 
• 50x Burpee pull ups
• 400m Buddy carry

WOD DATE AND TIME: SATURDAY 8/13 @ 12:30PM

SIXTY NINTH BRO SESSION

31 Heroes Foundation:

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

In the wake of the unimaginable tragedy, a mission was born. Following the downing of Extortion 17, a fundraising WOD—hosted at more than 430 gyms around the country with more than 10,000 participants—raised $300,000 over a four-week period to support the 30 families affected. This prompted the organizers to create The 31Heroes Project to remember our fallen heroes and take care of their loved ones.

Humbled by the massive response and inspired by the impact on the families of these heroes, 31Heroes recognized an opportunity to reach even more families. Soon, new events and WODs were organized with the help of a growing network of passionate volunteers.

Today, as a 501(c)(3) non-profit, we assist athletes and event organizers around the country with tools and resources to continue the legacy of selflessness and comradery of August 6, 2011.

Through strategic alliances with other organizations we can ensure that all proceeds directly fund programs that support service members and their families, including the Navy SEAL community.

Since our first event in 2011, more than $1.5 million has been given back to our nation’s heroes and their families through grant-making opportunities and partnership programs. In 2015, The 31Heroes Project launched the initiative to send a designated number of veterans to distinguished brain centers across the country to receive cutting-edge treatment for Post Traumatic Stress Disorder and/or Traumatic Brain Injury.


They’ve left behind more than just memories. They’ve given us a legacy to honor. Together, we can ensure the mission to honor the fallen lives on and veterans are not forgotten when they return home.

Those we remember:

Army Sergeant Alexander J Bennett

Petty Officer 1st Class, SEAL Darrik C Benson, PO1 SEAL

Chief Petty Officer, SEAL Brian R Bill

Air Force Para Rescue Tech Sergeant, John W Brown,

Petty Officer 1st Class, SEAL Christopher G. Campbell

Army Chief Warrant Officer 4, David R Carter

Petty Officer 1st Class, Information Systems Technician, Jared W Day

Navy Master at Arms, Petty Officer 1st Class John “Jet Li” Douangdara

Army Specialist Spencer C Duncan

Chief Petty Officer, SEAL John W Faas
Army Staff Sergeant Patrick D Hamburger

Staff Sergeant, Air Force Combat Control Team Andrew W Harvell

Chief Petty Officer, SEAL Kevin A Houston

Lieutenant Commander, SEAL Jonas B Kelsall

Master Chief, SEAL, Louis “Lou” J Langlais

Chief Petty Officer, SEAL Matthew D Mason

Chief Petty Officer, SEAL Steven “Matt” M Mills

Army Chief Warrant Officer 2 Bryan J Nichols

Chief Petty Officer, EOD Nicholas H Null

Petty Officer 1st Class, SEAL Jesse D Pittman

Senior Chief, SEAL Thomas A Ratzlaff
Chief Petty Officer, SEAL Robert J Reeves

Chief Petty Officer, SEAL Heath M Robinson

Petty Officer 2nd Class, SEAL Nicholas P Spehar

Petty Officer 1st Class, Cryptologist Technician Michael J Strange

Petty Officer 1st Class, SEAL Jon “JT” Tumilson

Petty Officer 1st Class, SEAL Aaron C Vaughn

Senior Chief, EOD Kraig M K Vickers

Chief Petty Officer, SEAL Jason R Workman

Air Force ParaRescue Tech Sergeant, Daniel L Zerbe


Bart, K-9


The WOD:

AMRAP31

• 8 Thrusters (155#/105#)
• 6 Rope Climbs
• 11 Box Jumps (30"/24")

*Partner A will start working while Partner B runs 400m carrying a sandbag (40#/20#). When Partner B returns from the run they will pick up the work where Partner A left off and Partner A will start the 400m run. 

WOD DATE AND TIME: THIS BRO SESSION WILL TAKE PLACE DURING REGULAR CLASSES ON SATURDAY 8/6.

SIXTY EIGTH BRO SESSION

3 Rounds:

• 1 mile run 
• 100x Burpees

WOD DATE AND TIME: THERE IS NO SCHEDULED TIME THIS WEEK. THIS BRO SESSION CAN BE COMPLETED AT ANY REGULAR CLASS TIME OVER THE WEEKEND (7/30 OR 7/31). 

SIXTY SEVENTH BRO SESSION

The Hero Hour:

        AMRAP60 -- with a partner

• "Randy"
• 75 Power Snatches (75#/55#)
• "Wittman"
• 7 Rounds
• 15 KBS (24kg/16kg)
• 15 Power Cleans (95#/65#)
• 15 Box Jumps (24"/20")
• "Jerry"
• 1 Mile Run (8 x 200m)
• 2K Row
• 1 Mile Run
• "D.T."
• 5 Rounds
• 12 Deadlifts (155#/105#)
• 9   Hang Cleans (155#/105#)
• 6   Shoulder to Overhead (155#/105#)
• "Jason"
• 100-75-50-25 Air Squats
• 5-10-15-20 Muscle-ups (sub = 2 x pull-ups

WOD DATE AND TIME: SATURDAY 7/23 @ 12:30PM

SIXTY SIXTH BRO SESSION

4 Rounds

• 1 Mile Run
• 7 Front Squats (185#/135#)
• 7 Shoulder-to-Overhead (185#/135#)
• 6 Weighted Pull-ups (50#/35#)

WOD DATE AND TIME: ON YOUR OWN DURING REGULAR CLASS TIMES OVER THE WEEKEND

SIXTY FIFTH BRO SESSION

30 Minute Infinity Ladder:

• 1 Deadlift (315#/205#)
• 2 Pull-ups
• 200m Sprint
• 2 Deadlifts
• 4 Pull-ups
• 200m Sprint
• 3 Deadlifts
• 6 Pull-ups
• 200m Sprint
• Etc...

WOD DATE & TIME: SUNDAY 7/10 @ 12:30PM

HOW TO DEFINE FITNESS

Time for a little self evaluation – are you fit? After all, you work out at least three to five times per week and have been doing so for more then a year. Your routine consists of weight training and cardiovascular training and you follow a healthy diet. Considering the obesity epidemic this country is currently dealing with it would seem the short answer is – Yes, you are fit. Before we can accept this answer we must first ask another question – How is fitness defined? Once we answer this question we can better decide who is and who is not fit.

Perhaps you bench press over 400 pounds, squat in excess of 500 pounds and dead lift three times your body weight, are you fit? What if you can run a sub 7 minute mile, do 200 sit ups without pause and can execute 100+ perfect hand release pushups, are you fit? More often then not endurance athletes are crowned the fittest athletes based on their ability to outperform in over distance events such as running, swimming, and cycling, if not all three combined. Unfortunately, there are many metrics across which fitness can and should be measured, but these are often overlooked or outright ignored. Even Webster’s dictionary is lacking for a comprehensive definition.

CrossFit, while considered contrarian in their view points, puts forth an intriguing definition of fitness broken down into three standards that at least warrants consideration in this discussion. The first standard is comprised of one’s competency in ten recognized general physical skills – cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. The second standard implies that an individual be prepared to perform well against the unknown and unknowable. One should no longer be worried about traditional, sets, reps and periodization schemes because life is not that predictable. It is important to be fit for the game of life just as it is important to look and feel good. It is therefore necessary to keep your training stimulus highly intense, constantly varied and full of functional movements. The third standard ensures that an individual is trained across and develops each of the three metabolic pathways (“metabolic engines”) that provide energy for all human action. Strength and power athletes often focus on the phosphagen (<10 seconds) and the glycolytic pathways (up to between 3 and 5 minutes) and endurance athletes tend to focus exclusively on the oxidative pathway (usually 5+ minutes). In reality one should train across all three pathways consistently for optimal fitness.

The objective of this definition is to be broad, general and inclusive and to avoid specializing. Specialization, while appropriate for some athletes, often leaves one unprepared for life. The other objective of this definition is to show that measurements of wellness – blood pressure, body fat, blood lipid profiles, bone density and muscle mass – can be placed on a curve between sickness and fitness. If fitness is approached the right way, then one can often avoid many of the ailments our lifestyles have created.

SIXTY FOURTH BRO SESSION

AMRAP45

• 5 Deadlifts
• 5 Cleans
• 5 Front Squats
• 5 Shoulder to Overhead
• 5 Back Squats

135#/85#

WOD DATE AND TIME: SATURDAY JULY 2ND @ 12:30PM

BENEFITS OF ADDING CHIA SEEDS TO YOUR DIET

If you have been to your local health food store lately you might assume that Chia Pets are making a comeback. Unfortunately, or fortunately as the case may be, those terracotta figurines and their fur like sprouts are still around. They even have a SpongeBob version now. Little did we know back in 1982 when they were first introduced, that chia seeds would one day labeled a “superfood.”

Chia, as it is commonly known (its scientific classification is Salvia hispanica), is an herb indigenous to central and southern Mexico and Guatemala and comes from the mint family of flowers. The appeal of chia seeds comes from the fact that they are rich in omega-3 fatty acids, including alpha linoleic acid, protein and fiber. One ounce of these seeds contains 4g of protein, 9g of fat and 11g of fiber not to mention antioxidants, calcium and other minerals. However, as CNNHealth expert Dr. Melina Jampolis suggests, there is no actual definition of a “superfood.” This is a marketing gimmick used to describe foods that contain above average amounts of health promoting nutrients. It is suggested that chia seeds:

1. Help you lose weight. When exposed to water chia seeds become gelatinous and increase in size and weight. This gel is hard to remove from the stomach making you feel full longer. 
2. Help balance your blood sugar. The presence of soluble and insoluble fiber combined with the gelling action of the seeds will help slow the conversion of starch into sugar. Sprinkle seeds on your meal and your food will become a constant steady energy. 
3. Help keep you regular by ensuring adequate daily consumption of insoluble fiber. This will have the added benefit of helping prevent diverticulitis. 
4. Help fortify your diet with essential fatty acids usually found in fish or supplements. 
5. Help provide you with more natural energy all day long due to its higher protein content. 
6. Help prevent the signs and symptoms of aging due to its high antioxidant concentration. These antioxidants will combat free radical damage in your body. 
7. Help hydrate you. Due to the difficulty the body has separating the water from the chia gel it allows for the water to irrigate the system as it passes through. 

In 2009 PubMed published results from systematic review of the health benefits derived from chia seeds. It was concluded that there was little scientific evidence supporting the efficacy of chia seeds on cardiovascular risk factors or weight loss. Another study from PubMed dated 2011, found that chia loading appears to be a viable option for enhancing performance in endurance events lasting longer then 90 minutes. This study also concluded that chia loading allowed athletes to reduce their dietary intake of sugar but conferred no performance advantage.

Superfood or not, since they have little to no flavor you could make a case for including them in what you already eat. Just make sure to keep portions under control, calories in check and eat a balanced diet overall.

SQUATS, SQUATS AND MORE SQUATS

One overriding question prevails in fitness: What’s the best exercise? It does not matter what the goal is or who is asking the question, everyone assumes that there must be one best exercise to get them in shape. Fitness professionals are bombarded with queries such as, “What is the best cardio to do?” or “What is the best exercise to get a six pack stomach?” The answer to all of these questions is quite simply the squat. If you want to get stronger, improve flexibility or change your body composition then squat. If you want to run faster, jump higher or just maintain the highest quality of life, then squat.

The squat can and should be officially crowned as the king of all exercises. It is fundamental and essential to everything we do in life. If you sit into a chair only to get up later on then you have done a squat. If you use the bathroom then you have done a squat. If you want to maintain your independence then you must be able to squat. If you cannot pick yourself up after you fall then you certainly cannot live by yourself.

In a nutshell the squat includes the basic ability to raise and lower one’s center of mass. It is a motion essential to all of life’s pursuits. Couple that with the simultaneous expression of posterior chain strength and flexibility and you have an incredibly functional and intense movement both with and without added weights. Include the need to stabilize the spine during execution and you have found the perfect movement to challenge all of the body’s systems.

Performing a perfect squat can be years in the making but it is worth its weight in gold. The benefits gleaned from squatting are manifold. It helps increase bone density and it trains the core muscles to eliminate unwanted movement (this is actually the intended use of the core but that is a whole other topic)) and it allows for large loads to be moved quickly. Finally, the squat prompts a strong nueroendocrine response that releases hormones essential to growth, strength and metabolism.

Start by making sure you can perform a proper body-weight squat. This will strengthen your glutes and hamstrings while stretching your hip flexors which will allow for proper range of motion. Make sure you keep your knees from buckling and use your hips to develop torque and power. Train your midsection and spinal erectors to ensure an organized midline. If these muscles are weak you will not be able to support significant loads on your spine. Train heavy some days and train for speed on others. Use different versions of the squat including high-bar, low-bar and box squats. Augment your training with Olympic Weightlifting and or plyometrics when possible. Always allow for proper recovery.

Want to get strong and ripped at the same time, all while trouncing your peers on any performance metric? Get off your chair, that’s rep number one, and start squatting.

SIXTY THIRD BRO SESSION

2013 Regionals WODs Marathon

This is intended to be a 3 Person Team (or Partner WOD) and the work is to be divided evenly:

1) "Jackie"

• Row 1000m
• 50 Thrusters (45#)
• 30 Pull-ups

2) 30 Burpee Muscle-ups (Scale to 60 Burpee C2B or 90 Burpee Pull-ups)

3) 100 Wall Balls

    100 Chest-to-Bar Pull-ups

    100 Pistol Squats

    100 One-arm Dumbbell/Kettlebell Snatches (70/55)

4) 21-15-9

• Deadlift (315#/205#)
• Box Jumps (30"/24")

5) 100 Double Unders

     50  Handstand Push-ups

     40  Toes-to-Bar

     30  Shoulder-to-Overhead (160#/105#)

     30  Lunges (160#/105#)

6) 4 Rounds:

• 3 Rope Climbs
• 100m Sprint
• 6 Squat Cleans (225#/155#)
• 100m Sprint

*Just to be clear this was in fact Chris Kim's idea

WOD DATE AND TIME: SATURDAY 6/25 @ 1PM 

SIXTY SECOND BRO SESSION

Cover as much distance rucking (40lbs) for 2 hours as possible:

-Every 15 minutes: 25x push ups with ruck on.

*To carry the forty pounds it is suggested to use a backpack and add either sandbags or bricks to make up the weight. A weight vest may also be used if you have one.

WOD DATE AND TIME: Due to the Father's Day Weekend and the fact that the weather forecast looks amazing this WOD will be done on your own and can be done at anytime over the weekend. If you need to use the gym for this then we ask that you do so during regular class times either Saturday or Sunday.

PAIN -- PERCEPTION VS REALITY

Due to the intensity of CrossFit workouts people often make impressive improvements in their fitness very quickly. The overweight become lean, the weak find new strength and the de-conditioned become resilient. Of equal importance, hesitance is replaced by competence and confidence. Novel challenges become fun opportunities to express fitness rather than obstacles. Along the way people often come to the realization that limits are more mental than physical. The mind will often limit one’s potential before the body’s capabilities are fully taxed.

To truly succeed in CrossFit one must balance self-preservation versus self-annihilation. This is analogous to redlining the engine in your car. If you push your car too hard and too fast the engine will blow out rendering your car unusable. If you push your body too hard, too fast, and too often, it too will break down. To become an elite level athlete you must push yourself hard enough to improve but at the same time be cautious enough to avoid injuries.

Too often experienced athletes start managing their workouts and become guilty of “sandbagging” -- performing below maximum capacity in the name of self preservation. Interestingly enough this does not happen with less experienced CrossFitters as they have yet to learn what 100% effort really feels like. With experience comes the realization that maximal efforts are associated with physical discomfort. If working out is comfortable then the stimulus is insufficient for improving fitness.

Humans are hard wired to avoid pain for survival purposes. However, the pain referenced in this case is different. In CrossFit we are asking athletes to endure the pain in order to improve their lives and limit subsequent suffering. On a short term basis this requires over-riding the same signals in our brain typically associated with danger. Your brain is largely responsible for keeping you alive. It collects internal and external stimuli and formulates an appropriate response, sometimes known as “fight or flight.” Unfortunately, the brain has a tendency to over-react and err on the self-preservation side and this can be detrimental in CrossFit. To truly reach the upper echelons of athletic performance you must be able to ignore this signal to hold back or quit prematurely. Most athletes are nowhere near their breaking point and have plenty of room to grow and perform.

During intense exercise the brain tends to be blank and receptive. While there is often little conscious thought there is ample room to focus on the task at hand. Such focus will prevent the brain from registering potential discomfort. Try counting repetitions out loud as this will keep you focused mentally on overcoming key thresholds during your workout. Count the number of breaths you take during rest breaks to avoid prolonged pauses in the middle of your workout. Try limiting the number of breaths to five or ten at time and get right back into the mix, every repetition done is one less to go before the pain ends. Set your sights on the finish line and hold yourself accountable to your own fitness.

SIXTY FIRST BRO SESSION

3 Rounds For Time with a partner:

• 2 mile run
• 400m lunge
• 4000m row

*partition the work any way you and your partner choose

WOD DATE AND TIME: SATURDAY 6/11 @ 12:30PM

FISH OIL 

 PERHAPS THE MOST IMPORTANT SUPPLEMENT YOU CAN TAKE

Fish oils come from fatty fish, also known as oily fish, specifically the tissue of fatty fish, such as trout, mackerel, tuna, herring, sardines, and salmon.

Fish oils are of interest to nutritionists and health care professionals because of two main ingredients: DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid) - both types of Omega-3 fatty acids.

The fillets of oily fish contain up to 30% oil; this figure may vary. White fish, on the other hand, only contain high concentrations of oil in the liver, and have much less oil. Apart from omega-3 fatty acids, oily fish are also good sources of vitamins A and D. Whitefish also contain these nutrients, but at much lower concentrations.

Health experts commonly tell people that oily fish have more health benefits than white fish. However, their recommendations have never been compellingly proven scientifically in large population studies.

Many health authorities around the world advise people to consume either plenty of oily fish or to take supplements, because of their supposed health benefits. Studies over the last ten years have produced mixed results regarding the benefits of the dietary intake of fish oils.

Some people confuse fish oils and cod liver oil - they are different. Fish oils are extracted from the tissue of deep sea oily fish such as tuna, mackerel, herring and salmon. Cod liver oil, by contrast, is extracted solely from the livers of cod. Fish oils contain higher amounts of omega-3 fatty acids than cod liver oil, but lower amounts of vitamins A and D.

Possible health benefits of fish oils
Over the last ten years, there have been dozens of studies on fish oils and omega-3 oils. Some have backed up these claims, while others have not.

Fish oils are said to have a number of health benefits if they are included in a human diet, including:

1) Multiple sclerosis (MS)
Fish oils are said to help people with MS, specifically by minimizing the progression of this disability and by limiting relapses.

2) Cancer
Fish oils may reduce the risk of developing cancer by combating inflammation and by reducing tumor cell growth.

3) Post-natal (post-partum) depression
Fish oils consumed during pregnancy may help protect mothers from post-partum depression - Dr. Michelle Price Judge, of the University of Connecticut School of Nursing, said after carrying out a study in 2011 "DHA consumption during pregnancy at levels that are reasonably attained from foods has the potential to decrease symptoms of postpartum depression."

4) Mental health benefits
A pilot study carried out in 2007 suggested that fish oils may help young people with behavioral problems, especially those with ADHD. The eight-week study demonstrated that children who consumed between 8 and 16 grams per day of EPA and DHA (the long chain omega-3 fatty acids found in fish oil) showed significant improvements in their behavior (rated by both their parents and the psychiatrist working with them).

5) Memory benefits
Omega-3 fatty acid intake can help improve working memory in healthy young adults. This is due to DHA's impact on the cerebral cortex in the brain. Keeping this region healthy will improve memory and other brain functions as well. These cerebral benefits will likely carry over into older adults as well as they combat potential cognitive decline.

6) Heart benefits
Omega-3 fatty acids found in fish oils may protect the heart from stress. A study study published in the American Journal of Physiology - Regulatory, Integrative, and Comparative Physiology revealed that people who took fish oil supplements for over a month experienced less stress in measurements of cardiovascular health than those who did not.

7) Protection from Alzheimer's disease
Claims were made for many years that regular fish oil consumption would help prevent people from developing Alzheimer's disease. A study published in Neurology in 2007 reported that a diet in fish, omega-3 oils, fruit and veggies reduces dementia and Alzheimer's risk.

8) Protection from vision loss
Adequate dietary consumption of DHA protects people from age-related vision loss, due to its effects on the retina specifically.

9) Epilepsy
A 2014 study published in the Journal of Neurology, Neurosurgery & Psychiatry claims epilepsy patients could reduce seizure frequency by consuming low doses of omega-3 fish oil every day.

The research team at the University of California-Los Angeles (UCLA) School of Medicine, says their findings may be particularly useful to epilepsy patients who no longer respond to medication

10) Schizophrenia and psychotic disorders
In what was believed to be the first study of its kind, research has revealed the omega-3 fatty acids found in fish oil may be effective for reducing the risk of psychosis.

The study, published in Nature Communications, details how a 12-week intervention with omega-3 supplements substantially reduced the long-term risk of developing psychotic disorders.

11) Benefits for the fetus
Omega-3 consumption may help boost fetal cognitive and motor development. In a study published in 2008, scientists from L'Université Laval Laval found that omega-3 consumption by the mother during her last three months of pregnancy improved her baby's sensory, cognitive and motor development.

12) Recovery from strenuous activity

Omega-3 consumption can prevent and combat the inflammatory response associated with the aftermath of strenuous exercise. Although some inflammation is healthy and necessary to prompt cellular improvements, minimizing some of the damage and aiding in a speedier recovery can be beneficial. This is especially true for athletes.

What are Omega-3 fatty acids?

Omega-3 fatty acids are types of fat commonly found in plant and marine life oils. There are two types which are plentiful in fatty fish:

1) Eicosapentaenoic acid (EPA) is an Omega-3 fatty acid that is found in fatty fish. When we talk about omega-3 fatty acids in fish, we are usually referring to EPA.

EPA is a precursor to prostaglandin-3, a platelet aggregation inhibitor, thromboxane-2 and leukotriene-5. Fish do not produce EPA, they obtain it from the algae they eat.

2) DHA (docosahexaenoic acid) is an omega-3 fatty acid that is a main component of the human retina (in the eye), sperm, and cerebral cortex (in the brain).

40% of all the polyunsaturated fatty acids (PUFAs) in the brain consist of DHA. DHA makes up 60% of the PUFAs in the retina. Half of the neuron's plasma membrane weight is composed of DHA. Breast milk is rich in DHA.

Do fish oil supplements offer heart benefits?
Experts and members of the general public believe that a high consumption of omega-3 oils has heart benefits. 

Heart benefits found - a 2011 study carried out by researchers at Michigan Technological University, found that fish oil consumption can improve blood flowby reducing triglyceride levels, as well as slowing down the growth rate of atherosclerotic plaques.

Fish oils help patients with stents in their arteries. People with stents in their heart who took two blood-thinning drugs as well as omega-3 fatty acids were found to have a lower risk of heart attacks compared to those not on fish oils.

Are low Japanese heart disease rates linked to high fish oil consumption?
Researchers from the University of Pittsburgh Graduate School of Public Health set out to determine why the incidence of heart disease in Japan is much lower than in the USA, Canada, Western Europe and Australasia.

They reported in the Journal of the American College of Cardiology in April 2008 that omega-3-rich fish consumption in Japan is much higher than in other developed nations. The authors believe that the greater consumption of fish oils in Japan is a main contributor to its relatively lower heart disease rates.

The scientists explained that the difference cannot be explained by genetic factors. Third and fourth generation Japanese-Americans have either the same or higher rates of hardening of the arteries (atherosclerosis) than the rest of the US population. Atherosclerosis is a major risk factor for heart disease.

Study lead author Akira Sekikawa, M.D., Ph.D., suggested, "Our study suggests that very high levels of omega-3 fatty acids have strong properties that may help prevent the buildup of cholesterol in the arteries. Increasing fish intake to two times a week for healthy people is currently recommended in the U.S. Our study shows much higher intake of fish observed in the Japanese may have strong anti-atherogenic effect."

Japanese adult males consume approximately 3.75 ounces (100 grams) of fish each day. Their US counterparts eat fish no more than twice a week.

North American diet deficient in omega-3 oils
Americans and Canadians eat too much meat and not enough fish, researchers from the University of British Columbia reported in the American Journal of Nutrition in 2008.

The authors added that the North American lifestyle means people are not getting adequate amounts of dietary omega-3 fatty acids. They emphasized that pregnant and breastfeeding women particularly need to make sure they consume plenty of omega-3 oils.

They found that North American women's babies did not do as well on eye tests if they were deficient in omega-3 fatty acids while they were pregnant.


The following foods are rich in omega-3 fatty acids:

Spinach is rich in omega-3.
Oily fish - anchovies, herring, sardines, salmon, trout, and mackerel.
Flax
Hempseed
Perilla oil
Spirulina
Walnuts
Eggs (especially the ones that have "high in omega-3 written on the shell)
Chia seeds
Raddish seeds, sprouted raw
Fresh basil
Leafy dark green vegetables, such as spinach
Dried tarragon

Lastly, if you are unable to consume adequate amounts of these foods then fish oil supplements provide a final source of omega-3 to fill in these dietary gaps. 

How can vegans make sure their omega-3 fatty acid intake is sufficient?
Without proper planning, vegans and vegetarians have a much higher risk of being omega-3 deficient than humans who eat animal-sourced proteins.

A vegan consumes no animal-sourced protein at all, not even honey, while a vegetarian may include eggs and dairy in their diet. The risk of not consuming enough omega-3 fatty acids is higher for vegans than vegetarians if they do not plan their diets well.

According to VeganHealth.org, vegans may obtain their necessary omega-3 supplies by either taking supplements or adding plant-sourced omega-3 foods to their diet.

Several foods sold in shops and supermarkets have omega oils added to them, such as many margarines and spreads. See the list of foods with omega oils above and select the plant-based ones.

Flaxseed and rapeseed oils are very high in omega-3 fatty acids, while soybean and walnut oils are high in omega-6 fatty acids. However, you should remember not to cook these at a high temperature.

Conclusion

Whether you are looking to improve your rest and recovery or you are looking to maintain optimal health, omega-3 consumption is essential. If you cannot get enough through your food then you should whole heartedly consider finding a good fish oil supplement. 

*If you have any questions or are interested in the fish oil we carry here at CFTR please ask a coach for details.

SIXTIETH BRO SESSION

5 Rounds for time of:
15 Box Jumps 24"/20"
12 Deadlift 155#/105#
9 Hang Power Clean 155#/105#
6 Push Jerk 155#/105#

For time:
40 Wall Balls 20/14
30 Calories, Rowing
20 Burpees over the rower

2 Rounds for time of:
25 Toes-to-bar
15 Front Squats 155#/105#

*Rest 5 minutes between workouts

THIS BRO SESSION CAN BE DONE DURING REGULAR CLASS TIMES ON SUNDAY MORNING.

       NUTRIENT TIMING

Nutrient intake, like the delivery of a good joke, must be timed just right. This is most important as it relates to your exercise habits. If your goal is to optimize your performance during and your recovery after your workout of the day (WOD) then you need to pay attention to what and when you consume your daily nutrients. One of the more common questions people ask is what they should eat before and or after their WOD.

Never work out on an empty stomach. This is the single most important thing you need to remember. It does not matter if you workout at 5 a.m. and that your goal is fat loss, working out on an empty stomach will hinder not hasten your results. What you should eat beforehand varies depending on who you talk to. Traditional dogma suggests stocking up on some extra carbohydrates (50 grams is a typical recommendation) to maximize muscle glycogen storage. This may work for some and it may certainly prove important during longer duration WODs but protein (15-20 grams is a standard recommendation) can be just as effective. Protein can play two roles pre-WOD. First, it provides essential amino acids to working skeletal muscle that can prevent catabolism during your workout while also accelerating your recovery. Protein will also be converted to muscle glycogen when and where needed through a process called gluconeogenesis. It then becomes a trained adaptation on the part of the individual to determine what their body handles best. Some people enjoy a banana with peanut butter while others prefer a protein shake prior to hitting the gym. Be careful not to overdo it, working out on a heavy full stomach can decrease performance.

Nutrient timing during your WOD is dependent on how long you need to keep up your energy levels. If your workout is less than hour your intra workout nutrition needs will be minimized. You will likely only need to maintain adequate hydration levels. Try to sip water at regular intervals during your workout. At the end of your workout if you have lost a noticeable amount of weight this is due to fluid loss. Make sure to drink about 16 ounces of water for each pound lost. If your WOD is a real grinder or you are engaged in some sort of endurance based WOD you may need intra workout supplementation. The threshold here is a workout lasting 90 minutes or longer. Again it depends on who you talk to whether it is recommended to ingest carbohydrates or protein. Here too it is suggested that you try both and see how your body reacts and then develop a plan for such workouts.

As soon as your workout ends it is time to refuel. Strenuous exercise stimulates muscle protein synthesis and this signal is most pronounced in the hour immediately following your WOD. In order to ensure that your body can repair and grow properly you want to consume a mixture of nutrients that is rich in both carbohydrates and protein. Try to consume a meal that has at least 1/4 gram of protein and 1/2 gram of carbohydrate per kilogram of body weight upon completion of training. Then follow this up with another protein and carbohydrate meal two to three hours later.

As for the rest of the day, try to eat meat and vegetables, nuts and seeds, some fruit and no sugar. Sound familiar? It should this is CrossFit’s mantra on nutrition. Want some more specific advice check out the Paleo Diet, Zone or Primal Diet. All three of these are very popular and fundamentally sound on diet and nutrient consumption. Remember, at the end of the day you are what you eat. Put crap in your body and...well enough said.

THE IMPORTANCE OF GRIP STRENGTH

          When is the last time you trained your grip strength in an effort to improve your workout of the day (WOD)? Whether your WOD is a metabolic conditioning mix of rowing, pull-ups and kettle bell swings or a strength challenge like a max dead lift or barbell snatch your grip may be what is holding you back. It is definitely important to focus on the major muscles of the hips, legs, shoulders and arms since they produce the strength and power to move large loads over long distances quickly. However, if you want to crush your WOD and litter the whiteboard with personal records (PR’s) then you must train those forearm muscles too.

          Before you roll your eyes and assume that this will necessitate a globo gym-esque routine of wrist curls, think about how often your grip is challenged in a WOD. There are two types of grip strength necessary in CrossFit: crushing strength and support strength. Crushing strength is best thought of as the strength necessary to squeeze something such as a barbell in your hand as you manipulate it. Support strength is the type of strength used to hold something or carry it. Although support strength is slightly more passive it is just as essential as crushing strength.

          The list of exercises where grip strength is essential includes pull-ups, any barbell work, rowing on an ergometer, farmer carries and ring work to name but a few. However, the importance of forearm strength is often overlooked in exercises like handstands. Here the muscles of the forearms must provide balance and control which can be just as important as strength. Finally, there is a conditioning element necessary for these smaller muscles. Without sufficient endurance in these muscles an athlete will surely be hampered during longer grip-intensive WODs such as rope climbs and dead lifts.

          To improve your grip strength start by manipulating thick handled barbells. These can be bars such as tire axles or fat bars or you can improvise by wrapping a thick towel around a traditional barbell. Start by using this thicker bar once every other week or so in your dead lifts. Shoot for 10-20 repetitions to start but as you get stronger work all the way up to your one rep maximum (1RM). Then try adding a towel to the pull-up bar and follow the same progression. Once you have mastered that try legless rope climbs.

          Grip strength can also be strengthened using exercises such as farmer walk. Grab two dumbbells or kettle bells of decent weight and carry them for at least 100 meters. When that gets too easy try loading up two barbells and carry them the same way. Next try pinching weight plates between your fingers and see how much weight you can handle and how far you can carry the weight plates. If you are stuck in an office during the day try buying a pair of hand grippers. (These are simple implements that are spring resisted and work by grasping, squeezing and releasing). Make sure the pair you get has enough resistance that five repetitions at a time is initially challenging.

          Finally, work those extensor muscles as well. Wrap a rubber band around your fingers and work on spreading your fingers as wide as possible. Look at that as a functional use for all those rubber wrist bands everyone seems to have these days.

FIFTY NINTH BRO SESSION

Run 1 Mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 Mile

*you may partition the pull-ups, push-ups and squats any way you want to

WOD DATE AND TIME: MEMORIAL DAY (5/30) @ 8:30AM, 9:30AM OR 10:30AM

CORE TRAINING

           When thinking about or discussing your core it often helps to use an analogy.  Your core is like the foundation of a house.  If the foundation is solid then the house that sits upon it will stand tall.  If your core is solid then your body will perform at its highest level both inside and outside of the gym.  If the foundation is cracked then the house will crumble over time.  If your core is weak then your body will break down leading to injury and lost training time.
  The core is often thought to be just your abdominal muscles.  Technically your core is comprised of all the muscles between you hips and your shoulders.  Some of these muscles such as the rectus abdominus and hip flexors people are fairly familiar with but who has ever heard of their transverse abdominus or their erector spinae muscles.  Even the muscles you might never have heard of deserve proper attention when training the core.
Having a strong core has numerous benefits.  Athletes will see improved performances and decreased rates of injury.  CrossFitters will see improved technique, strength gains and decreased WOD time.  Average people will see improved quality of life, body composition changes and increased energy levels.  The key to all of these improvements can be found in the increased efficiency of movement derived from a stronger core.  This in turn leads to better body control and coordination.
Likewise having a weak core can lead to a number of different injuries.  Chief among these issues are lower back strain, disc injuries, hip pain, pulled hamstrings and shoulder injuries.  Weak core muscles are often found in the posterior chain.  Simply put people tend not to focus as much on the muscles that they cannot see in the mirror.  Everyone likes to train their abs because they want to see a washboard stomach.
The key to training the core muscles is to understand their role and how they function.  Most muscles within the core are designed to eliminate unwanted movement.  If you only train these muscles to perform flexion then they will be unable to handle the stresses of an overhead squat which requires tremendous midline stabilization.  When performing core to extremity movements, think about any athletic movement, the muscles of the core must fire in a coordinated fashion and this must be controlled.  There is a specific sequence that these muscles must work and this is developed through the proper mobility and stability training.
Mobilization and stabilization of the core must be worked into every workout.  The best and easiest way to do this is through a functional warm-up.  Start with some form of cardiovascular exercise to increase blood flow and soft tissue temperature.  Then start activating your core through dynamic stretching and core work.  Choose exercises that will target the muscles you are going to use in your workout.  If it is leg day make sure you stretch and work the muscles of the hips -- hip flexors, glutes, hamstrings and quads.      

FIFTY EIGHTH BRO SESSION

6 Rounds:
2 Squat Cleans 205/145
4 Strict C2B Pull-ups
6 Strict Handstand Push-ups

For time:
100 Air Squats
50 Push Jerks 135/95
100 Air Squats

For time:
500m row
400m run
300 Double Unders

*Rest 5 minutes between each workout

WOD DATE AND TIME: DURING A REGULAR CLASS TIME OVER THE WEEKEND

      CrossFit Is For Everyone

     By its very definition CrossFit is meant to be broad general and inclusive. However, there is a very good chance that if you have seen or heard of CrossFit it then you are intimidated by it. Reebok commercials and YouTube videos feature ultra fit 20-somethings sprinting, throwing weight around and jumping. Visit your local affiliate and you are likely to find muscled, shirtless members writhing around on the ground after a grueling workout. No wonder you think the local globo gym is more appealing.

     Regardless of your background – whether you are an experienced weightlifter, runner, gymnast, or yoga enthusiast – CrossFit can be, and is for everyone. Make no mistake about it, even if you only spend one or two days per week training in a CrossFit box you can certainly stand to improve your skills and conditioning and this will make you even more proficient in your chosen fitness regimen.

     If you come into CrossFit from a weight training background you will immediately have a valuable set of skills to draw upon. Almost all CrossFit workouts draw on a strength element. Knowing how to bench press, squat, dead lift and power clean will allow you to pick up other CrossFit skills much faster. The conditioning elements are where you will be challenged. Moving heavy weights at a high heart rate may initially be disconcerting, but be patient and look to get more comfortable over time.

     Runners also have an advantage when starting a CrossFit routine. Many workouts have a running component between 400 and 5,000 meters. Being able to run faster and with good form when tired is a huge advantage. As an endurance athlete you will also have the mental toughness to persevere through the long brutal workouts. Lack of experience with weight training will likely be the limiting factor here. A potentially weaker core and lack of motor skills will mean you have to spend more time learning to perform weight lifting skills safely and efficiently.

     Gymnasts usually possess an awareness of body movement that makes their learning curve much shorter. Having already developed tremendous flexibility, endurance and stamina gymnasts are often lacking in strength training. However, gymnasts have an almost innate awareness of ideal body positions for maximal force production. This is essential for heavy lifting and power movements and will allow an individual to get stronger faster than the typical athlete.

     CrossFit is about strength expressed through efficient movement. Efficient movement in turn hinges on flexibility and mobility, two skills yoga enthusiasts are masters at. Where a yogi might stumble is with the speed element. Most CrossFit workouts are done for time which is the antithesis of a slow moving yoga workout.

     In the end there is something for everyone. A weight lifter will achieve a more balanced and developed athleticism. A runner will improve mechanics and become a faster runner. A gymnast will get stronger and improve their existing skill set. A yogi will enjoy the symmetry of mental focus and philosophical bliss associated both with meditation as well as high intensity workouts.