Workout of the Day
Saturday, 8/25/12

You will definitely want to join us on Monday! We will be sampling CDR’s very own organic green smoothie! Don’t miss out! 

SFH Fish Oil

As you’ve probably heard, we feel strongly that almost everyone should be taking fish oil. When we say fish oil, we mean a high quality omega-3 product (not a mix with omega-6), with a high concentration of EPA and DHA, containing minimal non-essential ingredients. We particularly like SFH brand fish oil. 

We regularly get lots of questions about the SFH product so I am sharing their FAQs (this info is taken directly from strongerfasterhealthier.com).

DO I NEED A PRESCRIPTION TO TAKE OMEGA-3 OILS?

You do not need a doctor’s prescription to use our OmegaMaine products; however, there is a similar prescription product which is a synthetic derivative of a natural omega-3 fatty acid processed from fish oil. With a prescription from your doctor you can buy this product at an average cost of $160/month. Its potency is similar to our all natural fish oil. However, this product is in gel cap form which we believe is less optimal for absorption. Our retail price for comparable potency in liquid form is currently $38.00/month supply.

 

CAN I TAKE FISH OIL IF I’M PREGNANT?  CAN CHILDREN TAKE FISH OIL?

Yes! Omega-3 oil can also be used by pregnant women and nursing mothers. In utero and early childhood, clinical studies suggest that omega-3 oil improves motor coordination. Children under 3 may take ¼ teaspoon of oil. Children aged 3-12 may take 1/2 teaspoon and children weighing 80 lbs or more may take 1 teaspoon.

 

WHAT TYPES OF “BLOOD THINNERS” SHOULD NOT BE TAKEN WITH OMEGA-3 OILS?

It is okay to take over-the-counter medications like a daily aspirin regimen; however, do not take with prescription medications like Coumadin without first consulting with your physician.

 

WHAT IS THE DIFFERENCE BETWEEN FISH OIL GEL CAPS AND LIQUID FORMULATION? HOW MUCH SHOULD I TAKE ON A DAILY BASIS?

Many fish oil products and advertisements recommend a daily dose of approximately 500 milligrams of omega 3 oil. This dose is far too low to offer health benefits. We recommend a daily dose of minimally 4000 milligrams of omega 3 oils. It is impractical to receive this dose in a gel capsule format. Depending on the product, you would need to take between 4 and 35 gel caps/day to derive any benefit. Furthermore, gel caps dissolve at different rates that are not optimal for omega-3 oil absorption and storage in our bodies. Therefore, all our Omega-3 oils are offered in liquid formulation.

 

IS THERE ANY ADVANTAGE TO A PRODUCT CONTAINING OMEGA-3, 6 AND 9 FATTY ACIDS?

While all omega fats are essential fats, we definitely should avoid omega-6. Our diets are far too enriched in omega-6. Omega-6 fats induce inflammation, the exact opposite effect of omega-3. The benefit of omega-9 fats has yet to be substantiated by detailed clinical science evaluation. Bottom line, avoid products containing omega-6 and 9. 

 

WOULD THE EFFECTIVENESS IMPROVE MEASURABLY IF THE 2 TEASPOONS ARE TAKEN APART FROM ONE ANOTHER (I.E. ONE IN THE MORNING, ONE AT NIGHT)?

Effectiveness will probably not improve if dosage is split. Think of fish oil as a food. As long as one ingests greater than 4.0 grams per 24 hours, the goals and benefits of the oil will be achieved.

 

WHAT ARE EPA AND DHA? WHAT IS A GOOD BALANCE FOR ME?

EPA and DHA are omega 3 fatty acids. They are the good fats and block the actions of the bad fats or omega 6 fats. Omega 6 fats are chemicals that are acted on by enzymes in our bodies to make inflammatory mediators. It is important to know that not all omega 3 fatty acids are useful to our health. ALA, an omega 3 fat, found in flax seed oil is an omega 3 fatty acid, but there is no convincing clinical data in support of ALA improving our cardiovascular or inflammatory index. For ALA to work, it must first be converted to EPA. Our bodies convert ALA to EPA at a very low and erratic rate. EPA’s beneficial actions are considered to mainly involve peripheral (non brain actions). DHA is considered to be brain active. The best ratio is the natural ratio found in fish. This ratio is approximately 1 to 1, EPA to DHA. Our oils are 1.08:1.0 EPA/DHA. What is important is the dose strength of this synergistic combination. Keep it all natural and take a high dose.

 

WHERE DO YOU GET THE OIL FROM?

A large Norway-based manufacturer supplies the omega-3 oil for our production.

 

WHAT ARE THE MERCURY AND HEAVY METAL CONTENTS?

Our omega-3 oil is essentially free of heavy metals and can be taken daily without limits. Our oils receive a certificate of analysis indicating that mercury, as well as aluminum, cadium, nickel, lead, and chromium content is below detectable levels (.01ppm) by using modern analytical instrumentation such as electrospray mass spectrometry. You would probably find more mercury in vegetables than in our fish oil. Why are the levels so low? If one harvests small fish that do not eat other fish, the levels are naturally low. Further, the longer a fish lives in the water, the exposure to heavy metal increases and accumulation increases. The warmer seas seem to allow the fish to accumulate more heavy metal because of a slightly higher dissolution rate. Thus, people in South Florida on the Mediterranean diet actually have more heavy metals in their bodies than average Americans who eat fish from colder oceans. Our omega-3 oil is harvested from the cold North Atlantic. In addition to heavy metal analysis, we test for the presence of 208 PCBs, various toxins, furans and halogenated hydrocarbons. All of these contaminates are well within established safe limits and average 1-10 parts per trillion.

 

ARE THERE ANY SIDE EFFECTS FROM TAKING TOO MUCH FISH OIL?

Ingesting too much fish oil may make bowel movements oily.

 

WHERE DO YOU GET THE FLAVORS FROM? WHAT IS THE BEST FLAVOR?

Our flavors are all natural extracts from fruits (lemons, tangerine,) or leaves (mint) or beans (vanilla, chocolate). Our flavors are purchased from a large US supplier. 

 

CAN I COOK WITH FISH OIL?

Cooking with fish oil would be expensive and would not be effective as the fatty acids would rearrange their molecular structure at high temperatures. 

 

ARE THERE ANY CONCERNS WITH USING ALUMINUM ALLOY CONTAINERS FOR YOUR FISH OIL PRODUCTS?

Our containers are food grade aluminum alloys. The concern over aluminum toxicity is usually only important when alloy cans are used as cookware and heated to temperatures greater than 500 degrees F. In such a case, some aluminum atoms might boil off. Our containers prevent oxygen diffusion and prevent sunlight-induced degradation of our oil and are superior to other types of containers.

 

IN GENERAL, DOES FISH OIL AFFECT LDL OR HDL CHOLESTEROL?

Effects are on LDL and a smaller lipid fraction called chylomicrons. Clinical studies to address effects on HDL are ongoing. Further, it is reasonable to use high dose fish oil as an adjunct to standard “statins” like Zocor or Lipitor therapy. In this scenario, the goal is to reduce the statin therapy to absolutely the lowest dose possible, avoiding liver dysfunction due to long-term statin therapy and also the pain that high dose statins frequently cause (musculoskeletal morning pains.)

 

DOES RESEARCH SUPPORT SKIN IMPROVEMENTS OF ANY KIND?

Yes. Due to decreased inflammation, various skin improvements can be expected. The first observed pharmacologic effect will be a strengthening of nails. Fish oil also decreases the incidence of skin cracking around the finger tips and increases overall skin tone.

 

ARE THERE ANY SPECIAL BENEFITS FOR WOMEN?

Yes. High dose omega-3 improves the quality of hair, nails and skin and helps prevent pre-term deliveries (babies born at full birth weight with excellent motor coordination).

WORKOUT OF THE DAY

On the whiteboard

Friday, 8/24/12

GOOD FIGHT WOD AND FUNDRAISING EVENT - September 22, 2pm

We are collecting auction items for our fundraising event benefitting Loma Linda Children’s Hospital. Several members have already made generous donations - a helicopter ride for 2, a Big Bear cabin rental, jewelry, golf equipment. You’re invited to get creative - put together a basket of items, offer a service, gift cards, handmade items. Email tamera@crossfitcdr.com to list your silent auction items. Bidding will start September 1st and will close during the event on September 22nd.

Have you signed up for the Good Fight WOD? The deadline is September 1st!

The WOD is designed for all ability levels. If you don’t have your partner already, talk to a coach. They will partner you up with someone of similar strength and experience. 

This will be a fun event to watch! Invite your friends and family to come out! We’ll have a DJ, gourmet sausages for sale from Hunde Haus, as well as our silent auction. 

WORKOUT OF THE DAY

Team Chipper

  • 100 toes to bar
  • 100 wall balls
  • 300 double unders
  • 100 lunges with plate overhead
  • 100 pull ups
  • 200m heavy farmer carry
Thursday, 8/22/12

POWERLIFTING CLASS

Powerlifting classes will be added to the regular schedule beginning Monday, August 27. This will be a 6 week program that will require a 3-class per week commitment, in order to benefit from the specific programming. If you are unsure if this class is right for you, talk to a Coach.

The Advanced/ Competition Class will be canceled effective immediately. 

POWERLIFTING CLASS SCHEDULE

Monday - 6am and 5:30pm

Tuesday - 6am and 5:30pm

Thursday - 6am and 5:30pm

Friday - 6am

**Must attend 3 powerlifting classes each week. Each class will be limited to 15 participants. You must sign up online. **

WORKOUT OF THE DAY

Skills

  • Max weighted push up
  • Max air squats in 2 min

WOD

  • 15 power snatch
  • 5 box jumps
  • 10 power snatch
  • 10 box jumps
  • 5 power snatch
  • 15 box jumps

Wednesday, 8/22/12

MOBILITY VIDEO OF THE WEEK

Kelly Starrett explains the benefit of “hook gripping” the bar during a pull up. By wrapping the thumb around the bar, it forces the wrist in the correct position, promotes a more engaged shoulder, and prevents internally rotated shoulders. The ability to create more torque on the bar equates to more pull ups. 

View the original post here…

http://www.mobilitywod.com/2012/08/your-thumbs-the-hook-grip-and-better-pull-up-shoulder-stability.html

WORKOUT OF THE DAY

CDR Endurance

Tuesday, 8/21/12

Considering adding cardio workouts to your regular WODs to help you get leaner? Extra time on the bike may not be the best strategy. Check out this article from Experience Life, Lift to Lose Weight.

An except from the article…

Muscles and Metabolism

Aerobic activity is great for your heart and lungs. For many, it can be a meditative way to clear the mind, blow off stress and get in touch with nature. For others, it’s a challenging and invigorating competitive sport. But as a tool for getting leaner, aerobic exercise by itself is a mediocre strategy.

Here’s the problem: To lose weight, you must burn more calories than you eat. Stay in a calorie-deprived state long enough, and your body begins to burn through its own tissues for fuel. Presto! The number on the scale goes down. You can make that number drop through aerobic exercise and calorie restriction. But what most bathroom scales won’ttell you is how much of the weight you lose is in the form of fat, and how much of it is muscle. And losing muscle mass can sabotage your weight-loss efforts.

Muscle contraction is a primary engine of fat loss, explains Stella: The more muscle mass you have to contract, the more calories you can burn. In addition, strength-training workouts that take large muscle groups to a state of burn will increase the release of hormones that aid in reducing body fat. So anyone who wants to lose fat should make every effort to hang on to, and even gain, as much lean muscle mass as possible.


The take-away - commit to regular group WODs, 3-4 a week is optimum. That extra time you were considering spending on the bike or rower? Use that time to plan your meals for the week, try a new recipe or prep your greens for the week. 

WORKOUT OF THE DAY

Push Up Dirty Girl
25 push ups
25 kettlebell swings
500m row
20 push ups
20 kettlebell swings
500m row
15 push ups
15 kettlebell swings
500m row
10 push ups
10 kettlebell swings
500m row
5 push ups
5 kettlebell swings
500m row

Monday, 8/20/12


Have you signed up for the Good Fight WOD on September 22nd? This event is for everyone, all skill and experience levels, from beginner to beast! If you don’t already have a partner, a coach will match you up with someone else looking for a partner. This is a fundraising event, not a competition. We are excited to raise funds for families at Loma Linda Children’s Hospital and we need your participation to make this event a success. 

Final date to sign up for the WOD - September 1st

We are collecting donations for the Silent Auction NOW! 

We are also looking for volunteers to assist with the event. 

Email tamera@crossfitcdr.com with questions or to volunteer. 

WORKOUT OF THE DAY

Strength: 7X1, 1 power clean + 3 front squats

WOD: Every minute on the minute…

4 burpees and max rep thrusters

Saturday, 8/18/12

Calvin and Rachel are enjoying a much needed, and well deserved, vacation! 

Weighted squats, tabata squats with the kids, and burpees with a 2’ jump - that’s what CrossFitters do on vacation! 

Goal for the weekend - Go outside and get some active “rest” with friends or family.

WORKOUT OF THE DAY

Tabata Something Else

Friday, 8/17/12

Congratulations to Trevor on his first muscle-up! He followed his first with another 2 consecutive muscle-ups and a smile for the camera. 

Today (Friday) is the LAST day to order 2012 Team CDR Games shirts! There is an order form on the front desk or you can email tamera@crossfitcdr.com with your order. Men’s t-shirts and ladies tanks will be available in RED only. 

WORKOUT OF THE DAY

Team WOD - “AXLE”

  • step ups
  • row
  • axle push press
Thursday, 8/16/12

Thank you to everyone that joined us for our first CDR Networking Meeting. It was great to hear what our members are up to! We will be working on a directory of some sort and a quarterly meeting. If you are a business owner or you sell a product or service, email tamera@crossfitcdr.com to be included. I’m pretty sure CrossFit CDR has the best members and we want to know what you’re doing when you’re not in the box!

WORKOUT OF THE DAY

5 rounds for time of…
7 hang clean
7 handstand push ups
7 pull ups
1 minute rest

Wednesday, 8/16/12

Last chance to order a 2012 Team CDR Games shirt! Ladies tanks and men’s t-shirts available in red only! Place your order in the box - there is an order list on the front desk - by FRIDAY! 

WORKOUT OF THE DAY

CDR Endurance