In the course of conversations in the gym, you may have heard trainers or other members talking about taking fish oil capsules. While CrossFit does not typically recommend much in the way of supplements, a good fish oil source would be the exception. The list of benefits are simply too numerous to overlook. There is a great Paleo site called Nikkisblogspot which had an article about fish oil I’d highly encourage you to read. It lists the following benefits of fish oil:
- enhances heart health by maintaining elasticity of cardio tissue
- helps the heart beat in a strong and healthy way
- ensures efficient heart function so that this key organ will last longer
- increases lean body mass
- increases metabolism by up to 400Kcal/day
- reduced inflammation within muscle and connective tissue
- improves fat burning
- important for cell membrane structure and essential for proper brain function
- improves insulin efficiency
- prevents excessive muscle breakdown
- increases brain health
- improves nervous system function
- contains antioxidants and their benefits
The pharmaceutical community has decided to cash in on this and released a new “drug” called Lovaza. As Robb Wolf points out, it is nothing more than a prescription fish oil!
Now the questions you may have are: where do I get some of this stuff and how much should I use? Robb Wolf has suggested taking a dosage of 1/2g of EPA/DHA per 10 lbs of bodyweight. For example, at my current weight of 170 I would need to take enough to equal 7.5g of EPA/DHA. Keep in mind however, that you will need to check the label to see how much actual EPA/DHA you are getting per capsule.
One of the best brands of fish oil is Kirkland, available at Costco. They sell a bottle of 400 capsules at 300mg of EPA/DHA per capsule, for just under $10. That works out to a total of 120g of EPA/DHA per bottle which equates to a cost of approximately 8 cents per gram of EPA/DHA. I compared this to the Kirkland concentrated version (each capsule is a little over 600mg of EPA/DHA each) and the price jumped to 13 cents per gram. Lastly, I looked at GNC’s triple-concentrated version (900mg per capsule) and the price worked out to 11 cents per gram.
So why would you ever consider the more expensive versions? Going back to my calculated dosage of 7.5g of EPA/DHA daily, that works out to 25 capsules if I buy the standard Kirkland fish oil. If I were taking the GNC triple-concentrated, it would only be a little more than 8 capsules. Moral of the story–if you prefer to take fewer capsules, you might want to pay a little more for the concentrated versions.
By all means, if any of you have come across a better value on fish oil please share and post to comments!
WOD – 7.9.09
Overhead Squats 7×2
Four rounds for time of:
- 10 Push Press
- 15 Good Mornings
- 25 Sit Ups
Use the same bar for both Push Press and Good Mornings. Post times and loads to comments.
Here’s my schedule for the last week.
AMRAP in 20
21 kb swings (24kg)
21 situps
42 double unders
8 rounds
4 rounds
25 jump squats (#45)
10 burpees
20 jumping lunges
10 ring dips
13:25
AMRAP in 20
15 pullups
AMRAP in 20 (6 rounds)
15 pullups
30 pushups
45 squats
7 rounds (6:21)
10 sdhp (#95)
10 ring dips
5 rounds (16:28)
450 m run
15 OHS (#95)
Studying for an out of state bar exam, so I won’t be in for a month. The AMRAP in 4 mins with burpees, front squats and push jerks looks good.
One more
40 double unders
40 pullups
40 double unders
40 pushups
40 double unders
40 situps
40 double unders
40 squats
40 double unders
9:53
so stoked for front squats!
so stoked for foverhead squats!
i can’t type
Awesome post Marcus. Those dosage considerations are important since the picture of that capsule above is practically to scale…haha. Less pills seem more convenient.
LOL, Al! Daunting, isn’t it?
We were lucky to have Sarah from CrossFit Flagstaff drop in for a WOD this morning. It was great having you in class, Sarah, and come back again next month (the water will be even warmer then!!)!
10 down, 15 to go for the day. Now I just need to piggyback on someone’s Costco membership so I can stock up!
Hey Marcus! Your family – you can piggyback off ours!
Miss everyone – just wanted to drop in and say hello!! Be back soon!
7×2 OHS:
65-75-85-95-105-110F-110
WOD-4 rds for time of:
10 PP w/ 75#
20 GM (misread WOD) w/ 75#
25 Situps
11:16
95-105-115-125-130f-115-95
75# 7:08
Man do I loathe OHS.
7×2
103-108-113-118-123-133-143(PR!)
WOD@65#: 7:22
115-115-125-125-125-135-140
WOD @ 89#: 7:51
95-95-95-95-95-95-95 (I should go heavier next time – rookie)
WOD @ 65 (heavier next time) 8:41
Note to self: don’t do situps on the wood deck in front of the rack…rubbed off 3 layers of skin on my butt.
FNG
DL 5X 5 from Monday:
225-245-265-285-305
Cashed out today in my garage:
(5 burpees/ 7 front squat/ 9 push jerk @ 65#….etc.)
3 + 7 fs / 3+ 3 pj / 3 / 3
OHS: 65-75-85-95-105-85-95
WOD 6:5something (55#)
Lee, I feel that! Still have scars from Annie…learned my lesson this time and used the mat.
OHS 7×2: 125-135-150-160-170-180-185
C/O @ 85#: 6:24
7:28 at 95#