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