Fish oil is one of the only supplements that we push pretty much everyone to take. Most conventionally raised food is rife with omega-6 fatty acids that, when far outweighing the amount of omega-3 fatty acids in our diet, cause our bodies to be in a pro-inflammatory state. One of the root causes of many diseases including heart disease, cancers and auto-immune diseases like arthritis is chronic inflammation. Fish oil supplements help to balance out our body’s omega-6 to omega-3 ratio reducing systemic inflammation.

The question is often, “How much should I take.” Well, that all depends.

With a little help from your fish oil brand’s label, you can plug in a few numbers and find out your prescription using the new and improved recommendations found at Whole 9′s site. NOTE: There used to be a handy Fish Oil Calculator but now it is generally recommended that most healthy folks take anywhere from 2-4 grams per day.

The main idea is that you should try to cut out all the bad stuff from your diet and get your nutritional and lifestyle ducks in a row. Fish oil is NOT a substitute for proper nutrition. It is intended to be used as a supplement.

Check out Whole 9′s Fish Oil FAQ for more info.

You’ll find that the SFH brand fish oil comes highly recommended and, lucky for you, it can be found in our pro shop in a variety of flavors.

WOD – 4.17.2012

1 mile run

- Rest 3 minutes

500 meter row

- Rest 3 minutes

800 meter run

Congratulations to three of CFIV’s strong ladies as they attended the CrossFit L1 Trainer’s Course this past weekend at CrossFit Ethos. The weekend is filled with lecture and movement instruction where each attendee is schooled on the ways of CrossFit. It is the first step towards training others using the CrossFit methodology.

Carlie, Genna and Brett have been training with us for quite some time now and have decided to take the next step towards passing along all that they’ve learned to others. We’re excited to watch all of them develop into outstanding coaches.

Congratulations ladies – well done!

WOD – 4.16.2012

Press
3-3-3-3-3-3

8 Alternating Tabata cycles each movement (16 total intervals):
Russian Kettlebell Swings
Pushups

The CFIV Street Team is at it again this weekend for the Reality Rally 2012!

Have you heard about Reality Rally 2012? It is an amazing event lasting from April 13-15.

Participants play a game like The Amazing Race where Reality Stars go through various challenges at designated check-points. The first team to finish all challenges wins. Reality and canine stars will be coming to Temecula for this event this weekend and it’s all for Michelle’s Place Breast Cancer Center, a local resource for women and their families dealing with breast cancer.

Come stop by the Z-Ultimate booth (Check-Point 8) where CFIV will be assisting them in putting Reality Rally participants through challenges this Saturday.

You can also purchase tickets for the various events throughout the weekend HERE .

WOD – 4.13.2012

Snatch or Power Snatch + Overhead Squat
3-3-3-1-1-1

AMRAP 8
5 Man Makers (DB pushup + row each arm + cluster)
10 Ball Slams

WOD – 4.12.2012

“The Bear Complex”
5 Rounds
7 sets of the sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds.
NO resting on the ground (even to re-grip). Re-gripping equals a foul. 5 burpee penalty for every foul to be performed at the end of the workout.
Post loads to comments.

In our area, we are fortunate to have some excellent walking and hiking trails within just a short drive’s distance. Getting out and experiencing nature can be the recharge we need after a long week’s work. Chris Kresser recently posted about the “biophilia hypothesis” and how communing with nature can play a very important part in our sense of wellness.

As the weather gets warmer, more and more of you will be headed out on vacation. Unplugging from the hustle and bustle of our daily lives can be good for the soul (just like squats). However, some of you may worry about maintaining your fitness especially if you’re going on extended trips out of town. There may not always be a decent hotel gym or facilities within reasonable distances to where you will be staying. So what is a committed CFer like you to do? The video above (courtesy of MovNat®) displays a highly advanced version of how you can get in an awesome workout with no weights except your own body and whatever Mother Nature provides.

Another great option can be found at the personal blog of CrossFit athlete and former Olympian, Eva Twardokens. She offers up some excellent bodyweight workouts after every one of her posts. Keep it simple and casual and you’ll be able to do a little bit of maintenance and still enjoy your time away.

Have you ever had an improvised workout while out in nature?

WOD – 4.11.2012

Row 2K

Rest 5 minutes.

50 Lateral Burpees for time