Remember tomorrow night’s Friday Night Throwdown will be at North Ankeny CrossFit! If you are competing or volunteering to judge please be there around 6:00 p.m. In an effort to get there as quickly as possible there will be NO 6:15 P.M. CLASS AT THE URBANDALE LOCATION!!! I REPEAT THERE WILL BE NO 6:15 CLASS AT THE URBANDALE LOCATION TOMORROW (FRIDAY 3.7).
If you have the time please come out to Ankeny and support all the CrossFit Des Moines athletes that will be participating in 14.2! The address for NACF is:
1975 N Ankeny Blvd. Ste. 110 Ankeny, Iowa 50023
All three of our locations will be there! Come for a great atmosphere and a good time!
-History provided by http://www.crash-b.org/web/about/c-r-a-s-h-b-history/
What makes a carbohydrate good or bad and how do you know the difference? Click HERE to find out.
Tonight (2.28.14) is the first “Friday Night Throwdown” of this year’s CrossFit Open for CrossFit Des Moines. We will have events at our Urbandale location as well at our Ankeny location! If you have the time we encourage you to come to one of these events and support your fellow athletes as they take on this workout!
CFDM Coaching Staff
The only supplement that is universally recommended and agreed upon by the health professionals as beneficial is fish oil. It falls within the “healthy fat” category described in last week’s posting on fats. There are a number of benefits to taking fish oil, the most significant of which is cardiovascular improvements (decreased risk of heart attack, stroke, and high blood pressure, decreased triglyceride levels). Fish oil is also an antiflammatory which is beneficial to those with rheumatoid arthritis or joint problems. It is also thought to help people with depression, memory loss and other mental disorders.
Fish oil contains essential Omega 3 fatty acids that the body cannot make itself, so the only way we can get them is through our diet. The two main fatty acids of interest are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). We can take in fish oil by eating fish or taking supplements. There is about 1 gram of fish oil in 3.5 ounces of fatty fish. The generally recommended range of fish oil intake is 1-3 grams per day (1000 – 3000 mg/day) of EPA and DHA combined. So unless you eat that much salmon, tuna, mackerel, sardine, sturgeon, mullet, bluefish, anchovy, sardines, herring, or trout, fish oil supplementation is the way to go. Grilling and baking are the preferred cooking methods, as frying takes away some of the benefits.
There are a few concerns to be aware of when buying fish oil. First, this is not the time to buy an enormous bottle of inexpensive fish oil. There are quality differences and they matter. Low quality fish oil may contain traces of mercury. Be sure to check the label for the amount of DHA and EPA contained in the fish oil (typical doses are 500-1000 mg/pill combined). It should be listed, but if it isn’t, it may contain primarily vegetable oil. Look to see that the source of the Omega 3 fatty acid is listed (look for krill or fish oil). Pregnant women should consult their doctor before taking fish oil, because of the mercury concern. Those allergic to fish should not take fish oil.
One last recommendation is to only take fish oil with a full meal (that does not include carbonated beverages) to avoid fish breath and fish burps later. Freezing fish oil prior to taking it can also help prevent this problem.
Are you a push up cheater? Read below for any ‘cheats’ that may be too familiar.
1. Sagging: Dropping the belly in an attempt to hit, or reach bottom early
2. Piking: Sticking the butt up in the air. This is usually accompanying a rest.
3. Resting: Coming to a stop. This is usually tried at the top, often while piking, but may manifest as a collapse at the bottom.
4. Bouncing: This cheat is, exactly as the name implies, bouncing off the floor to rise to top again without effort. This is a big hit with fat guys.
5. Yogaing: With this cheat, the head and neck lead up followed by the chest then belly. It is a dynamic variant of sagging, but often performed as though it were a plus or artistic.
6. Reaching: Reaching’s most common form is with the head and neck. Some cheaters can extend their head and neck an extra six inches in an attempt to find bottom early and avoid the pain of a real push-up. Look for the nose a foot below the chest.
7. Speeding: The count should be a slow “one-two” up and “one-two” down unless doing timed efforts like the Tabata Interval. For reps, they have to be slow and controlled.
8. Shorting: This is the worst and most common cheat where the cheater typically doesn’t go all the way down. Not rising to the top is less common but still cheating.
Read more at:
Glassman – The Push Up
I am at the gym and will be here for the evening CrossFit classes. I would love to see any of you that can make it SAFELY! While CrossFit is important to all of us do not risk your life to come work out. Hope to see those of you that can get here! Have a great day and DRIVE SAFE!