Omega 3’s

Omega-3’s and Exercise

IMG_0008.jpgInflammation, free radical damage, tissue damage, catabolism of nutrient stores. What do these things have in common? They are what commonly occur when we are active in an intense fitness program (CrossFit). Let’s talk about a great source that can help prevent, reverse and repair these unwanted side effects of exercise.

Omega-3’s!

More specifically, fish oil. It’s one of the more popular supplements in the fitness industry. It’s been proven to reduce inflammation, joint pain, improves heart health, and can also improve the hair, skin, and nails. A number of studies have also shown that fish oil increases the deformability of red-blood cells. This is important in exercise because we need optimal blood flow during bouts of cardio or HIIT to reduce lactic acid build up and maintain oxygen to our working muscles.

There are many different kinds of fish oils from many sources. Krill and Cod is the top source for fish oil because the EPA and DHA are packaged as phospholipids, which can be used by your body immediately. Fish oil can also come in liquid form. It’s generally flavored to taste awesome, but some don’t. The benefit of liquid fish oil is that it is absorbed and digested easily and quickly by the body.

Though studies have mainly focused on the effectiveness of Omega-3’s on RBC deformability, muscle damage, and inflammation, there haven’t been many studies done on the links between Omega-3’s and exercise performance. But, if you add a fish oil supplement, you may see the benefits of reduced inflammation and muscle damage, which in turn may benefit your recovery so you can come in to the gym the next day ready to go again!

By Jared Bradford

Electrolyte Imbalance

Electrolyte Imbalance

dsc_0407What do you think of when you hear the word “electrolyte”? Most likely what comes to mind is sugary, expensive and popular sports drinks. They claim to provide us with necessary electrolytes to power us through workouts and keep us hydrated. But what is an electrolyte? Why do you need them? What happens when we have an electrolyte imbalance? Let’s dive in!

An electrolyte is a chemical in the body that regulates bodily functions. They include sodium, calcium, chloride, potassium, and magnesium. Your nerves and muscles depend greatly on these chemicals doing their job and staying in a normal concentration range on the inside and outside of your cells!

Essentially, these electrolytes are responsible for maintaining fluid balance in your body, they play a vital role in muscle contraction (including your heart!), and some also play a role in building protein. This is why you need them. Without calcium and sodium, your muscles will not contract, and you definitely won’t be having a very good workout that day if that’s the case.

So what causes an electrolyte imbalance? Generally a loss of fluid will be the culprit. Loss of fluid can be from sweating or from being sick. This can lead to muscle spasms, weakness, lethargy, and some other serious side effects. Not good!

The good news is, if an electrolyte imbalance occurs due to working out, it’s relatively easy to restore your body back to normal. Yes, those sports drinks will help, but they aren’t the BEST source to replace electrolytes. Food such as bananas, sweet potatoes, tomatoes, watermelon, and pineapple are all great sources to maintain electrolytes.

We take in a lot of these electrolytes every day through the food we eat. Imbalances happen but if you maintain a healthy diet and constant fluid intake throughout the day, with small sips of water or sports drink during your workout, your electrolytes will be balanced and happy!

By Jared Bradford

Run the day or it’ll run you!

THE SECRET TO DAILY PRODUCTIVITY 
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“Either run the day or the day runs you.” Productivity is making progress in areas of your life that are important. One productivity strategy that is simple and works is:
Do the most important thing first.
Sometimes our to-do list is never ending. Dealing with this challenge starts by defining the top three most important tasks (M.I.T.). This concept isn’t new, but it allows you to evaluate and prioritize your overwhelming list into three manageable items you can conquer at the beginning of each day.
Usually the most important items aren’t the easiest to accomplish. We often spend hours crossing off the simpler items on our list, and never get to the more important ones. By tackling our M.I.T. at the beginning of the day, our energy and effort are at a peak.
If you don’t take time to write down and focus on your M.I.T. your day will escape you. Phone’s will start ringing, emails will start piling up, and your energy will be drained. Start each day with a plan of attack by defining your top three priorities.
P.S. Your workout should be one of these priorities. If you’re not a “morning person” carve out some time every day, where can devote your undivided attention to accomplishing your M.I.T.
By Conner Edelbrock

10.17.12

A HUGE CONGRATS goes out to one of our own, Chris Bailey & his new fiancé Heather! We are so very happy for the both of you! 🙂

Reminder: We will be having an Oly meet THIS Saturday (10/20) @ 12 *There will NOT be a normal class at 12, just the Oly meet!* So come out, learn some stuff, and get new PR’s!!! We will then probably be heading up to tailgate for the homecoming game (GO CMU!!!) 🙂
DON’T MISS OUT!! 
 
WOD:
  • Make up a missed WOD or spend 15-20 minutes on mobilization
  • Spend 20 minutes on Skill work (Your’s or Jeremy’s choice)
  • Row 3 500m’s @ 1:40 (male) or 2:00 (female) pace
    • Can be dispersed throughout the hour

8.30.12

For those of you who missed yesterday and haven’t been in today—- Take off your pink panties and get in here!!!!!!!!!! 🙂

SWOD-  3 Max Reps of Chin-Ups!
 
WOD- 
6 Rounds:
60yd Shuttle Sprint
10 Abmat Sit Ups
1 Minute Rest
 
*Bonus: 3×10 Heavy Side Bends 
 
**Reminder- We are OPEN Saturday (9:30am & 3:00pm) and CLOSED on Monday for Labor Day! 
***NEW HOURS START ON TUESDAY SEPTEMBER 4TH!***