Tagged as: burpee

Dr. Oz recommends Omega 3 fish oils

Dr. Oz recently posted an article entitled “A Smart Guide to Buying Supplements.” In his article he cites Advocare Omega-Plex as one of the omega-3 products that passed ConsumerLabs.com tests.

Read more of his review below:

* Don’t be fooled by the amount of “fish oil” on the front of the label. Instead, look for the amounts of EPA and DHA listed on the back of the bottle.

* You’ll need at least 500 mg per dose of the omega-3s EPA and DHA. You’ll need a higher daily amount to treat some conditions; to avoid having to take too many softgels, pick a liquid or a product with a higher concentration of omega-3s.

* Look out for oils that have gone rancid (this is hard to tell before you buy) or will go rancid (near their “best by” date). If you choose a bottled oil, use it up within two to three weeks of opening and always close tight and refrigerate.

* You don’t have to pay a lot. There are good omega-3 oil supplements on the market for as little 5 or 6 cents per 500 mg of omega-3.

* Of the products tested, Life Extension’s Super Omega and AdvoCare Omegaplex Omega-3s are among those that passed ConsumerLab.com’s tests.

Here is a link to the Omega 3 we sell in our store: https://www.advocare.com/120711609/Store/ItemDetail.aspx?itemCode=W2002&id=search. Cost $21.95 for 45 capsules.

Omega3

Monday’s Workout

Strength: Press 3Rm

Conditioning:

For Time:

  • 100 Squats
  • 50 Burpees
  • 100 Squats

-time cap 10 minutes

Tuesday’s Workout

Conditioning:

For Time

  • 100 kb swings
  • 100 double unders
  • 100 overhead squats
  • 100 double unders

-teams of 2

Nutrition for Athletes (Pre & Post WOD)

Congrats to Kirk, Greg, David C, Mikkel, Stephanie, and Petergaye for signing up for their first ever CrossFit Competition in June. This is a one day event that includes four different workouts. Every week we are meeting with our athletes to discuss competition strategie for both physical performance and nutrition.
Here are some strategies that we can all benefit whether you are competing in a competition or competing in class. The information was borrowed from the Optimum Performance Training website (http://optexperience.com). The OPT program does a very good job of “individualizing CF training”. His belief is that all athletes are different and respond differently in training and in nutrition (via absorption, digestion, timing, quality, quanity, etc. My two cents is highlighted in bold.

Nutrition for Athletes (Pre & Post WOD)

If we take these into consideration, you can see it could really change things up.  If you are still saying “Ok, but WHAT do I eat??”, here are a few guidelines:

  1. As a very broad generalization, there should be a 2-3 hr buffer between whole food intake and training. If you come to the class at 6am and you don’t eat anything and you perform well more “power” to you.

  2. Intensity & duration affect gastrointestinal tolerance; the more intense thw workout, the less your stomach will like (digest, transport, deliver, utilize) food.  Similar for duration, and intensity. Protein shakes, L-glutamine, Catalyst, Electrolytes are crucial here. Ease of absorption goes a long way.

  3. Glycogen (stored carbohydrate) stores are affected by your previous training session, and more importantly, your meals the day BEFORE. If you had a high carb meal the night before the likelihood of needing another high carb meal before a a.m. workout is low.

  4. Morning sessions:  Fasted.  This is fine—be hydrated, but know you are fueled by the night before meal.

  5. Anything under 60 minutes does NOT require intra-workout fueling via carbohydrates. Water will do the trick during the workout and in class.

  6. A small amount of whey works well for most people. (>20g)

  7. On that same note, BCAAs (branched-chain amino acids) work better. (Catalyst, L-glutamine)

  8. Caffeine works well here, but can be a double-edged sword… (don’t use day of if you never consume caffeine). Same goes for energy drinks. Watch out for FREE stuff from sponsors.  Don’t sabotage yourself.

  9. Don’t try something new the day of competition. If its not broken don’t try to change it.

CrossFit Pyramid

Friday’s Workout

Strength: Press (1RM)

Conditioning:

ADV

7 rounds for max reps:

  • 1 min HSPU
  • rest 30 seconds 
  • 1 min strict burpee-box jumps (30/24)
  • rest 1 min

INT

7 rounds for max reps:

  • 1 min HSPU (raised)
  • rest 30 seconds 
  • 1 min strict burpee-box jumps (24/20)
  • rest 1 min

BEG

6 rounds for max reps:

  • 1 min HS Hold
  • rest 30 seconds 
  • 1 min strict modified pushup-to-step up (20in)
  • rest 1 min

Saturday’s Workout

ADV

3 rounds for reps:

  • 1 min max KB swing-full (70/53)
  • 2 min max Doubles
  • 3 minutes Sit ups
  • Rest 1 min between rounds. Post Total Score. 2o min wod with rest included.

INT

3 rounds for reps:

  • 1 min max KB swing-full (53/35)
  • 2 min max Single-Single-Double
  • 3 minutes Sit ups

BEG

3 rounds for reps:

  • 1 min max KB swing-partial (35/25)
  • 2 min max Singles
  • 3 minutes Sit ups

9:30 Yoga $10


Athlete Spotlight: David Carrion

Athlete Profile: David Carrion
Hometown: Born in Yonkers, NY / Raised in Naples, FL
Age: 28
I live in Bonita Springs, FL.  I’m a Senior Sales Consultant for a wireless carrier in Ft. Myers, FL.  I come from a Cuban family and we love to eat!  Some of the things I love to do are Crossfit, drag racing, cooking/grilling, being on the water, and I’ve recently taken up golf.
When did you first start training at Crossfit Naples? October 2012
Tell us about your sports & fitness background: I’ve always loved being active.  As a child, I did a lot of running, shooting hoops, and martial arts.  I played football through high school, was a sprinter on the track team, and was involved with weight lifting.
How did you first get exposed to CrossFit?  After not having a real set schedule or any kind of motivation to go to the “gym”, I contacted Mario.  (Mario and I went to the same middle school and high school together.  I remember his as a big jokester.)  We’d been out of contact for years but we were Facebook friends and I saw he was involved with this “crossfit thing”.  When I called we caught up a little.  He asked about my personal goals and so on.  Mario educated me about what crossfit really was and invited me in for an intro class (said he hoped I wouldn’t pass out).
What was your first workout and how did it go? How did you feel after?  I did the Baseline in the Intro.  Finished in 6:48 and I wanted to DIE but I was hooked!!!
Favorite Workout: Anything without wall ball!
Least Favorite Workout:  Anything with wall ball!
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?  I went for 26% body fat @ 205lbs to about 16% @ 185lbs in 6 months.  I have a lot more energy throughout the day, I sleep better, and I feel so much healthier.
What sort of unexpected changes in your life have you experienced out of taking on something like CrossFit?  I love to eat!!!  But I eat very different now.  I don’t count calories or any of that.  I try to eat as health as I can 90% of the time which has been very hard in my past.  I see Crossfit not just as a short term fix but a lifestyle that will continue to help me better myself everyday.
Please share with us any favorite CrossFit / CFN moments:  My second baseline challenge.  I PR’d by over 2 minutes and I could’nt believe it!  But most of all, I love coming in and having everyone feed off each others energy.  It’s like nothing else.
Any advice for people just getting started or new to CrossFit?  Crossfit is a lifestyle that makes you fight against yourself.  Use the energy in the room to make yourself better and only look back to see how far you’ve come.  Oh, and if you’re late….. 10 Burpees!!!
Thank you Mario and Crossfit Naples staff for always pushing me to get better!!!
Before/After

Before/After

MONDAY’S WORKOUT
{9am Class Only}
Relays Races (15 minutes each)
  • Deadlift 185/105 & Burpees
  • Med Ball Cleans to Wallball & Sit ups
TUESDAY’S WORKOUT
Benchmark: “Nicole”
Advanced: Complete as many rounds in 20 minutes as you can of: Run 400m/ Max Pullups
Intermediate: Run/walk 400m , Pull up assisted
Beginner: Run/walk 200m, Pul lup assisted (10 reps)
Score-Pullup Total