Workout of the Day

Aug 24

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

Aug 23

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

Aug 22

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

WOD

Aug 21

[video]

Aug 20

[video]

Aug 19

[video]

Aug 17

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

Aug 16

[video]

Aug 15

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

Aug 14

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