2-27-10 WOD

4 rounds of 1 minute stations (max reps per exercise):

Deadlifts (315/225)
Burpees
Rest
DB Thrusters (35/25)
Row for Cals

Record DL # & reps and total reps

2-26-10 WOD

Partner relay – 30 minutes AMRAP with partners rotating:

5 KB swings (55/35)
5 OHS (95/65)
5 burpees
5 double unders

2-25-10 WOD

4 minutes jump rope:
1 minute singles
1 minute side to side
30 seconds right leg
30 seconds left leg
1 minute double unders

then:

21-15-9
MB squat cleans
pull ups
double unders
singles x 5

2-24-10 WOD

“Elizabeth”

21-15-9
Cleans (135/95)
Ring dips

2-23-10 WOD

10, 9, 8, 7, 6, 5, …

Thrusters (95/65)
Kettlebell swings
Box jumps

Recommended Reading: Lone Survivor

We have all done CrossFit  Hero workouts: “Murph”, “Randy”, “Daniel”, “Mr. Joshua”, etc.  But who were these guys?

All CrossFit Hero workouts are named after miliatry and law enforcement personnel that have been killed in the line of duty or in combat.

If you are looking for a little background on “Murph”, CrossFit Minnesota recommends Lone Survivor: The Eyewitness Account of Operation Redwing and the Lost Heroes of SEAL Team 10

http://www.amazon.com/Lone-Survivor-Eyewitness-Account-Operation/dp/0316067598

2-22-10 WOD

Navy SEAL Lt. Michael Murphy received the Congressional Medal of Honor (MOH), our nation’s highest honor, on October 22, 2007.

“Murph”
1600m
100 Pull-Ups
200 Push-Ups
300 Squats
1600m

Rx is in order with completion of all reps per exercise before moving on to the next. If you have a weight vest or body armour, wear it.

2-20-10 WOD

Max Rds 4 minutes
3 Push Press (L1 135, L2 115, L3 95, L4 65)
5 Box Jumps
Rest 2 minutes
Max Rds 5minutes
3 Squat Cleans (L1 155, L2 135, L3 115, L4 95)
5 Toes to Bar or Knees to Elbows
Rest 2 minutes
Max Rds 6 minutes
3 Deadlift (L1 275, L2 225, L3 195, L4 175)
5 Ring Dips

Fish Oil

As most of you know, I have been touting the benefits of fish oil for a while. I have found it to be the greatest anti-inflammatory I have ever used. If you have read or researched anything by Robb Wolf (http://robbwolf.com/ ) and his endorsement of the Paleo Diet you have also learned about all of the other great benefits.

Here is a great article written by CrossFit Minnesota athlete and Chiropractic intern Todd Seidl.

Those of us with fishermen in the family know that most fish stories consist of a lot of exaggeration with a little bit of truth. Fishermen have the unique ability to transform an average sunfish into a record-breaking walleye, and it never fails that an extraordinary circumstance prevents any witnesses from verifying. There is also a mix of truth and fiction surrounding another type of fish story; the story of fish oil’s role in personal health. When used correctly fish oil can be a potent ally.

As the name implies, fish oil is fat. However, despite the name, this is not the same fat associated with cardiovascular disease or poor fitting clothes. The fat contained in fish oil is unique in that it contains omega-3 fatty acids. There are 3 different kinds of omega-3 fatty acids: EPA, DHA and ALA. Fish oil contains EPA and DHA, while ALA is found in vegetarian sources like flaxseed oil. The body can only use ALA if it converts it to EPA or DHA. Most people will not get enough of the recommended amount of omega-3 fatty acids through ALA consumption because the body can only convert 1-2% of it.

Many people have heard omega-3 fatty acids are important, but don’t understand why. The human body is a collection 70 to 90 trillion tiny cells that we recognize, in aggregate, as a person. A cell’s health is dependent upon omega-3 fatty acids; they contribute to the cell membrane structure, fluidity and function. Unfortunately, saturated fats consumed from animal foods replace the omega-3s on the cell membrane which decreases cell fluidity and function, contribute to superficial skin problems, inflammation and disease.

Omega-3 fatty acids play an important role in preventive health and therapy due to their role in the human cell. Omega-3s are used as an aid to prevent and treat:

· Coronary heart disease, heart attack, stroke
· High blood pressure
· High blood lipids
· Bronchial asthma
· Diabetes
· Hyperactivity
· Obesity

· Alzheimer’s, Dementia
· Autoimmune, rheumatic, inflammatory disorders
· Migraine Headaches
· Osteoarthritis
· Cancer
· Skin disorders

Historically, humans have eaten cold water marine fish to get sufficient amounts of EPA and DHA in their diets. They have also gotten omega-3 fatty acids from eating land animals that ate grasses or animals who ate those grass eaters. However, with the rising amount of water pollution today fish contain toxins like Mercury, PCBs, dioxin and arsenic. The FDA now recommends no more than 2 meals per week contain fish. Fish that are lower on the food chain are generally lower in toxins. These include small fish such as herring, anchovies, and some medium sized fish like salmon, and some tuna. Conversely, fish higher on the food chain like shark, swordfish, king mackerel, and tilefish are more toxic. As for meat from land animals, you are better off with grass fed meats and game such as venison, elk, bison.

To supplement deficiency in omega-3 fatty acids the recommended intake of EPA and DHA varies:
1. As a daily supplement in healthy people who rarely eat fish, used to maintain a balanced intake of fats, supplement dosages are usually in the range of 0.5-1.0g/day.
2. People with chronic ailments may benefit from increased omega-3 supplementing 2-4g/day.
3. Acute therapy for serious illness or recovery from injury or major surgery requires a high-dose of fish oil supplements in the range of 3-30g/day.

There are a few contraindications or side effects that may arise with the use of fish oil. High-doses of omega-3 use can deplete the body of vitamin E and may require additional vitamin E supplementation. At high-doses omega-3 supplementation also acts as a blood thinner and blood clotting should be monitored. Individuals with bleeding disorders or taking anticoagulant medication should consult a doctor before supplementing with omega-3. In diabetics high-doses of omega-3 can sometimes reduce insulin action and elevate blood sugar; a doctor should be consulted prior to use.

While omega-3 supplementation is not an excuse for poor diet or lack of exercise, it can be a great tool in improving individual health. If you are not currently supplementing your diet with fish oil, take this information and ask your doctor if you can benefit from our underwater friends.

Happy Fishing,
Todd Seidl
Chiropractic Intern and CrossFitMN Athlete

(courtesy of Chiropractic Health and Wellness Center http://www.chirohealthwellness.com/)

2-18-10 WOD

“Pick Two Girls”

Pick any two CF Girl workouts. Complete both back to back with a continually running clock.

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