Friday, December 11, 2009

CrossFit ATL 4314 Rob M.

Workout of the Day

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this
is done with two pairs of rings – one pair hung app. 8' off the ground
and the second 4" off the ground.

Post impressions to comments.

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Showing 11 comments
  • Matthew Queen

    So are we supposed to brag about how long this one takes us instead of how fast we can do it?


    Most of you know the reasoning behind taking fish oil but for those who don’t…our diets contain a very unbalanced Omega-6 (too much) to Omega-3 (too little) fats in our diet. The ratio should be about 1:1. Most people are 20:1 or even up to 30:1 (Omega-6 to Omega-3).
    We need to take large amounts of fish oil to combat this. There are other sources but fish oil is the easiest way to prop up our omega-3 intake. You need enough fish oil to equal somewhere between 0.5g and 1g of EPA+DHA (the actual Omega-3 fat) per 10 pounds of bodyweight.
    So in my never ending quest to find the best value in fish oil, I’ve been shopping around different stores to see who offers what.
    Keep in mind that not all fish oil pills are created equal. Some have much higher concentration of EPA and DHA per capsule.
    What I have been finding is that a lot of the store brands with a decent amount of Omega-3 concentration are boosting the concentration with Soy oil…and this is terrible because Soy oil has a much higher amount of Omega-6 than Omega-3. So this completely defeats the purpose of taking fish oil!!!!
    100g of soybean oil contains 7g of Omega-3 fatty acids to 51g of Omega-6
    Quality matters, but you don’t have to get the best. Trader Joe’s brand is solid (odorless). Carlson and Nordic Naturals are excellent and a little more pricey. Shop online, it is much cheaper online than in the stores.
    I’m sure other folks here will have some suggestions on fish oil and other Omega-3 options like Omega-3 enriched eggs and grass fed beef!!!


    Here is a decent little primer on Omega-3’s:

  • MoMo

    Party at my house tonight, starting at 7!!!

  • VAS

    What an appropriate first workout back.

  • kba_cfatl

    today’s WOD
    did not plank going down from the inverted hang as one attempt was shaky and my arms were bending. all reps I went with a pike, and generally avoided crashing down and bending my arms.
    ring pushups I think as RX, I tried to go slow and pause at the bottom but some pauses might have been faster than others.

  • Rob M

    I barely even recognize myself…

  • Jonathan H CFATL

    I can see why the absence of pink panties and lack of ribbons and bows in your hair might be confusing.

  • Jason Bourgeois

    Sick burn, dude-ra.

  • MoMo

    Maybe you guys can take a break from being assholes to eachother to come to my house tonight. I will have wings, salad and lots of beer.

  • Jonathan H CFATL

    1) I don’t think it would be necessary to stop being assholes to come over
    2) I will try and make it after my work Christmas, errr Holiday Party

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