As you all know, I like to do my part in self-educating, so that I can pass along my experiences in the hopes that you all can benefit. Here is a bit about my experience with fish oil.
Fish oil? I never imagined I would want to take fish oil. Before I started really focusing on my training and diet, I had not heard of fish oil. A few years back the use of fish oil as a daily supplement starting making its way into the vernacular of doctors and athletes and I started to take notice.
Like most people who are just learning about a product via the media, I just sort of took what the media sources told me – “take fish oil.” and went with it. What they said was pretty much all I knew. I had no idea exactly why, how much, what was in the oil, where it came from, what kind of oil to take, flavors or levels of DHA and EPA. Looking back on that, I realize I made some critical errors in judgment. While I knew that taking fish oil would be beneficial, I wasn’t really dedicating myself to gaining more knowledge about what the best options would be and why I should add this to my supplement intake, rather than “just because”. Again, this was back before I was the affiliate owner of Raleigh CrossFit and just starting my CrossFit training career. Since then, I am proud to say I have educated myself on fish oil via research and tried many different kinds. I am a believer in Stronger Faster Healthier Fish Oil, which is why I sell its fish oil at Raleigh CrossFit. They say, “don’t believe the hype.” Well, fish oil isn’t hype. However, I wouldn’t just take my word for it either. Do your own research.
I will help you out with that. Here are some facts about fish oil.
Did you know that even if you “eat clean” a few times a month, your food choices can still cause inflammatory responses and therefore, even the awesome anti-inflammatory powers of fish oil can’t entirely erase such poor nutritional choices? You can’t just expect fish oil to be the cure-all. Do your part as well.
Not sure what your Omega-3 level is? I took the Stronger Faster Healthier Assay test to see exactly where my level was. Unfortunately I had not been consistently taking my fish oil a month out from taking the test. There is no excuse for this, as I don’t like to offer any. However, I got my act together and started taking it again and did so consistently for 3 weeks before taking the assay test. I always take it in the morning when my stomach is empty, as suggested by SFH. I like the mint the best. And, may I add, because of the high quality and processing that SFH puts its fish oil through, I never get “fish burps.” Sadly, I endured these burps for too long when I used to take other brands, capsules and liquids. I have not once had an uncomfortable fish burp since taking SFH fish oil.
I learned from the Assay test that my percentage of Omega-3s within my cells was low, below where it should be. So, I have to do some work. Taking into account my nutritional habits, volume of training and daily intake levels of the fish oil, where can I improve? No doubt, I can clean up my nutrition and also add a bit more fish oil. Based on the volume of training I was doing prior to the test, I know that my body was working overtime in order to combat inflammation. We were training very hard in order to prepare for the CrossFit Games Open.
To date, the Open is nearly finished and I am happy with my results. Thankfully I was consistent with my intake of fish oil throughout the Open, which kept my soreness minimal and my recovery time pretty good. Yes there was soreness, but for the most part, I could feel 100% after a rest day. I am a believer that fish oil, and particularly the high-potency and quality of the SFH fish oil aided in my performance and daily training.
Now, with all that being said, I clean up my diet, maintain my training volume and stay consistent with my fish oil intake and then I will have placed myself in a good position to retake the assay test to see if I improved the Omega-3 levels.
By the way, the test is really easy. It comes in a box that includes a blood test kit and a pre-stamped envelope for the user to return the blood test. The test is sent to a laboratory, analyzed and then the lab emails the recipient the test results with suggestions on how to either improve their Omega-3s or how to maintain their current levels.
Why would I want to do that?
According to WebMd: There are many health benefits of omega-3 fatty acids. Research shows strong evidence that the omega-3s EPA and DHA can boost heart health and lower triglycerides. And there are studies showing that omega-3 fatty acids may help with other conditions — rheumatoid arthritis, depression, and many more.
Just what are omega-3 fatty acids exactly? How much do you need? And what do all those abbreviations — EPA, DHA, and ALA — really mean? Here’s a rundown of the essential omega-3 facts you need to know.
- Omega-3 fatty acids are considered essential fatty acids. We need them for our bodies to work normally. Because essential fatty acids (ALA,DHA,EPA) are not made in the body or are inefficiently converted from ALA to EPA and DHA, we need to get them from our diet.
- Omega-3s have a number of health benefits. Omega-3s are thought to play an important role in reducing inflammation throughout the body — in the blood vessels, the joints, and elsewhere. However, omega-3 supplements (EPA/DHA) may cause the blood to thin and cause excess bleeding, particularly in people taking anticoagulant drugs.
- There are several types of omega-3 fatty acids. Two crucial ones — EPA and DHA — are primarily found in certain fish. Plants like flax contain ALA, an omega-3 fatty acid that is partially converted into DHA and EPA in the body. Algae oil often provides only DHA.
- Experts say that DHA and EPA — from fish and fish oil — have better established health benefits than ALA. DHA and EPA are found together only in fatty fish and algae. DHA can also be found on its own in algae, while flaxseed and plant sources of omega-3s provide ALA — a precursor to EPA and DHA, and a source of energy.
Before buying any fish oil product take a look at the EPA and DHA levels. You may be taking way too many capsules and spending more money that you need to. For example, the capsule bottle may read that you take 3 capsules. Well, in 3 capsules you are only getting 300mg of EPA/DHA, when you actually need 3000mg/day. Doing the quick math, that’s 10 capsules to swallow. No thank you. With SFH, I get my daily recommendation in 1 teaspoon.
Look at the ingredients. It should read cold-pressed. Anything else uses a chemical process to remove the oil from the fish. Why would you want to ingest chemicals knowingly… if you can help it? Also, what else is in the oil gel capsules or liquid?
SFH also puts its product against many others. It isn’t afraid to compare its product and let you, the consumer, decide. I respect that.
Seems pretty much like a no-brainer. I want to stay happy, healthy and strong – for a long time. SFH Fish Oil is an excellent way to aid in my healthy lifestyle.
Thanks to Stronger Faster Healthier for always making product quality a priority.
Read this about how much fish oil to take.
Raleigh CrossFit Happenings
Olympic Lifting Barbell Group
For those of you who missed our first barbell Olympic Lifting group, this is your pre-registration announcement for session 2. If you participated in session 1, you may also participate in session 2.
Every Tuesday and Sunday
Begins Tuesday, May 28
Ends Sunday, July 28
Tuesday classes run from 600-730p; Sunday classes run from 1000-1130a.
Price is $200 for the eight weeks of two classes per week.
What we want from you during these training sessions:
1. Have fun.
2. Learn a lot about the two Olympic Lifts.
4. Take good notes in your journals.
5. Set PRs.
6. Make friends.
7. Hustle hard.
8. Be proud.
9. Become more mobile.
10. Demonstrate your snatch and clean and jerk at parties over the summer.
What we will provide for you:
1. Complete attention, giving intensive feedback on your lifts and progressions.
2. Guarantee that your Olympic lifting will improve.
3. Teach you how to critique your own movements.
4. Teach you how to take your lifting to the next level.
5. Get you even more excited about the power of Olympic Lifting.
6. Have fun.
7. Smile a lot.
8. Give verbal and non-verbal discretionary cues related to your performance.
9. Teach you how to be self-confidence in the lifts.
10. Continually improve our knowledge base on how to best to teach and coach you.
You have asked for it to return and so it shall be.
Beginning Sunday, April 7, Raleigh CrossFit will have an Open Gym time. This will be each Sunday from 1000-1100a.
Athletes may come in to work on skills, perform a workout or make up a missed workout. There will not be any specific programming for this training session time. A coach will be available. However, athletes are responsible for performing their own warm-up and cool-down.
Yoga – EVERY TUESDAY NIGHT – 730p!
Starting next Tuesday, April 9, we will have yoga every Tuesday from 730-830p. Cost is $10 per person. Bring a friend! Become mobile together!
Body Composition Testing – Phase 2 – Still a few spots left. The tests begin tonight.
$10 per person
Sign up for 1 time slot. Sign up sheets are at the Tank.
Assessments take approximately 10-15 mins.
Monday, April 1 (Every 30 mins. from 530p – 700p)
Tuesday, April 2 (Every 30 mins. from 430p – 700p)
Wednesday, April 3 (Every 30 mins. from 600p – 700p)
What it is:
Analysis for: % fat, fat weight, fat free weight, ideal weight
Track your progress
Use results to guide your training and/or diet
Have the SAME TRAINED and EXPERIENCED professional perform all of your assessments. The assessments take 10 minutes. You will need to wear a t-shirt and shorts.
The assessments will be done by Chris Eschbach, Ph.D., CSCS, HFS
Director, The Human Performance Laboratory
Thousands of body comp analyses performed since 2001 and he is the same person who perfomed the first phase of assessments in February.
At Triangle CrossFit
Saturday, April 13
900a until ?
If you are enjoying the CrossFit open or wanted to participate in the Open and didn’t, there is a local competition specifically geared towards those who are newer to the sport of CrossFit. It’s called The Festivus Games. It will be Saturday, April 13, starting at 900a, in Raleigh at Triangle CrossFit. The fee is $50. Kim and I will be there as judges and to help coach you through the events. To register or learn more about the event, follow the link. If you have questions, please let me know.
RCF Picnic – Saturday, April 6
- This will be the last workout for the 2013 CrossFit Open.
- All Raleigh CrossFit athletes are invited to join us for post-workout eats and drinks. We will have a BBQ to celebrate our achievements during the Open, but also to celebrate as a CrossFit family for all of the hard work we do each day to achieve our goals.
- We will have this at the gym. Bring a dish to share and any beverages you like. It will likely start at around 1100a, but this will be solidified as the day draws closer, based on what the workout is. The workout will be announced on the preceding Wednesday.
Run For Our Heroes - Last day to submit money and registration for the discounted rate is Wednesday, April 3.
5k Road Race in Downtown Raleigh
Saturday, April 27, 2013 – 900a
$20 for a t-shirt and registration.
Register here. We are also waiting to learn how we can save some $ if we register as a group. So, stand by. See Chennelle for registration information. We have applications.
Our HEROES live forever! This is the 5th year that have held this road race to honor the fallen sister and brothers’ memories. It is not how they died that made them HEROES, it is how they lived.
The race benefits the Raleigh Police Memorial Foundation.
Raleigh CrossFit has represented in this race every year since its inception.
Last day to submit money and registration for the discounted rate is Wednesday, April 3. Several of you asked to get in on the discount so I waited a few days.
Memorial Day Murph – Special Hours
- Monday, May 27; Two classes (900a and 1030a)
- Murph – Hero WOD
Run 1 mile
300 Air Squats
Run 1 mile
Divide movements as need to complete. Must complete 1 mile before and 1 mile after.
Carolina’s Capital City Clash
- At Raleigh CrossFit
- Saturday-Sunday, June 22-23.
If you aren’t planning to participate, we would really appreciate your help. We are looking for judges and volunteers for the Carolina’s Capital City Clash. We are working on plenty of free swag for your assistance!
Register as a judge and volunteer here.