168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

August 23, 2009

If you plan on attending the 6:30 a.m. class please call or text 508-332-0058

Monday

WOD

‘Karen’

150 Wall Ball Shots For Time
Males use a 20lb ball to the 10′ Target
Females use a 14lb ball to the 8′ Target

Take Your Fish Oil
Fish oil is the best source of two long-chain essential fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)–the omega-3 fats we hear so much about. Essential in this context means our body cannot synthesize them, so we must get them from food or supplements. Food is usually preferable to supplements, but in this case fish oil, in capsule or liquid form, may be a better source than the fish that produce it because it is purified to be free of mercury and organic toxins. I have long recommended that people consume one to two grams of fish oil a day. EPA and DHA are known to promote reduction of inflammation, reducing the clotting tendency of the blood, improving the profile of fats circulating in the blood, optimizing brain function (DHA is a major constituent of cell membranes in the central nervous system) and inhibiting abnormal cell proliferation, thereby reducing cancer risks. All of this translates into significant disease protection.
By Dr Weil Health Contributor for Time Magazine

Burpees
From a stand, take a crouch sitting position; then a stoop falling position; back to a crouch sitting position and return to stand. These four successive movements constitute one burpee.

Naval Aviator record in 1944 – 40 in 30 sec.

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  1. Mark Lee Reply

    http://www.crossfit.com/mt-archive2/2004_12.html
    That link is to a post on CF.com when Greg Amundson gets a 4:16 on Karen!

  2. sarah lee Reply

    Thanks for your help Rich!

  3. Richard Reply

    My pleasure Sarah! My legs are wicked sore from Karen yesterday.

  4. sarah lee Reply

    I understand Rich. I can’t walk. Great Job everyone who suffered through Karen.

  5. Nicole Reply

    Way to whip through “Karen” Sarah! You are on fire:)

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