WOD
Back Squat
3-3-3-3-3-3

Saturday crew having fun with broad jumps

Fish oil and inflammation
How much fish oil should some one be taking? It all depends; activity level, health, % EPA DHA, etc.

Here is a rough guideline to get you started.

Prolonged levels of elevated insulin contribute to inflammation ( fructose fills liver glycogen levels which leads to hyperinsulinism and muscle derangement). Omega 3′s are anti inflammation while Omega 6 is pro inflammation. You should supplement any where from .25g – 1.0g per 10lbs of body weight a day if you are looking to loose weight, if you are athletic .25g-.5g per 10lbs of body weight. (Robb Wolf: Paleolithic Solution)

Here is a link to a great fish oil calculator by Whole9 that everyone should check out. click here

WOD
Happy Labor Day! Enjoy the pool and BBQ

Food is served!

*Reminder* there are no scheduled classes today! Go out and have some fun!

WOD
Broad jump 200m for reps
then
Lunges
Dead Lift
Push ups
= to the number of broad jumps

Rehab

The Big D
Vitamin D is supplement we recommend to add to your CrossFit training. CrossFit recommends 1000-2000 iu’s daily with your fish oil. It does too many things to list here so read up on in.

Here is your homework: read up on Vitamin D here:

Here are some highlights of T-Nation’s write up.

General Recommendations

1) When looking for a Vitamin D supplement, choose the D3 form. Gelcaps are probably best. Liquids are favored by some. Since D is fat soluble, take with foods containing a little fat to optimize absorption. Polyunsaturated and monounsaturated fatty acids are best.

2) Get some sun when you can, but don’t burn. The occasional use of tanning beds is also fine, particularly in the winter.

3) If in doubt, test. The test you want to ask for is 25 (hydroxy) D. That’s 25-hydroxyvitamin D, not 1,25-dihydroxyvitamin D.

The Vitamin D Council says you should shoot for blood levels between 50—80 ng/mL. The average American in late winter averages about 15 to 18 ng/ml, which would be considered a serious deficiency. Your doctor can give you this test and some home testing kits are available (around $65 each), although we cannot endorse one at this time.

4) It’s wise to ensure adequate calcium intake when increasing your intake of Vitamin D.

WOD
FGB 300
3 rounds
20 wall balls
20 SDHP
20 Box Jumps
20 Push Press
20 cal Row

The great outdoors!

FGB V

Five more Fridays until September 25th Fight Gone Bad 5 Fundraiser at CrossFit Irvine.

This event is about raising money for three great causes: Livestrong, Wounded Warrior Project, and the CrossFit Foundation.

1) To participate in the fundraising, please go to http://www.fgb5.org, get registered and join the CrossFit Irvine Team. Our goal is for all our participating members to raise at least $150 by September 15th.

2. We’d love to have all of our CFI members participating this year! We would also love your friends and family to participate too. All they have to do to participate on September 25th is from now until the 24th come join us one Friday for a free FGB class. Then on September 25th please bring at least $25 donation to help with the fundraiser.

3. Over the next 4 weeks the variations of FGB we will be doing will be fun and full of surprises, not to mention hard. All in an effort to prepare you for September 25th FGB 5 event.

Can’t make September 25th but want to help out, please check out our FGB5 donation link to the left and give what you can.

Thanks for all the support!

WOD
3 Rounds
10 Clean and Jerks
20 Box Jumps

Mark working his variation of the samson stretch

August Athlete Highlights

CrossFit Irvine August Highlight Reel 2010 from CrossFit Irvine on Vimeo.