Friday 120309

CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ (20″) 
12 Push press, 115# (75#) 
9 Toes-to-bar

CrossFit Games Open 12.3 workout instructions – video [wmv] [mov] [HD mov]

Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Welcome Matt! Shuttle sprints are fun on a great Colorado evening.

We are not a place that pushes a bunch of supplements.  We believe that a commitment to a clean, quality diet, in hormonally balanced portions to support lean body mass is the best and only necessary foundation for your health, and we love to discuss it with you.  But we do encourage you to seek out fish oil, and other sources of Omega 3 fatty acids in your diet.  Every day, new articles and studies are released touting the extraordinary benefits of fish oil to your well-being.  Here’s a run-down on 8 good reasons to take it daily from a great article here….

1.  Promotes cardiovascular health & protects against heart attack and stroke.  It’s good for your heart and your brain, just like exercise.  

2.  Reduces inflammation/pain and promotes healthy joints.  Who doesn’t need this after you work hard at CrossFit?  This is like a free drug to make you superhuman!

3.  Supports mental focus & long-term cognitive function.  Here’s a recent article discussing more about the positive correlation of fish oil supplements (specifically DHA) with brain function and aging.

4.  Supports positive mood & emotional well-being.  Don’t we all want to be around someone like this?

5.  Promotes eye health.  Your brain doesn’t age as fast, or your eyes!  

6.  Pregnancy, infant brain/eye development & less incidence of childhood disorders.  Although only about half of you will have to worry about the ease of pregnancy, don’t you want these benefits for your spouse or children?

7.  Promotes optimal fat metabolism.  You’ll feel full, and your body has better shape and composition.

8.  Lowers risk of prostate, breast & colorectal cancer.  Fish oil has been shown to aid the prevention and progress of cancers, even to kill cancer cells.  








  1. Ann A :

    The literature is all over the place with dose. What dose do you recommend for an athlete; for a sedentary person? What ratio of DHA/EPA, etc? I love this blog–always full of great info! Thanks!

  2. Guy :

    Timely post, my wife just found this blog post which speaks the benefits of Fermented Cod Liver Oil, which is what we take. Check it out!

  3. David S :

    7+29 RX

  4. Nick Brereton :

    8+9 RX….brutal

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