Squats!!

Free squats will trump anything in the weight room for sports. The recovery time is slower than box squats, but that should tell you something- it's a harder movement and requires more muscle, coordination, strength, etc.
This is easily seen by leg (quad and hamstring) and glute development of a free squatter vs. a box squatter. Box squatters usually have comparatively poor leg development. Some people will argue that you can make up for it with lunges, step-ups, or something similar. But all this tells me is that you could kill two birds with one stone simply by squatting without a box.

But I'm not entirely convinced that one needs to throw away the box squat either as it does have great applications, especially for those with knee problems. And some people are just awful free squatters...AWFUL. For these people, the box is fine.

Omega-3

So, why is adding fish to your diet a good idea?

The unsaturated fats in fish, called omega-3 fatty acids, have implications in reducing your risk of dying of heart disease. Fish contain unsaturated fatty acids called DHA (docosahexaenoic acid) and LNA (linolenic acid); these unsaturated fatty acids are called Omega-3. These fatty acids aid in a reduction of inflammation throughout the body. Omega-3 fatty acids are linked to improved learning ability in children, decrease triglycerides, lower blood pressure, reduce blood clotting, enhance immune function and improve arthritis symptoms. Studies have shown DHA is a requirement for normal human brain development. Fatty fish, such as salmon, mackerel, herring, halibut and sardines and to a lesser extent tuna, contain the most omega-3 fatty acids and therefore the most benefit, but many types of seafood contain small amounts of omega-3 fatty acids. However, not all fish are created equally, some fish, such as tilapia and catfish, have low levels of omega-3 fatty acids and high levels of arachidonic acid, a type of omega-6 fatty acid that’s also found in grain-fed red meat and non omega-3 enriched egg yolks. Eating too much arachidonic acid can increase your risk of heart disease by raising inflammation, which can contribute to the buildup of plaques in your arteries. This can lead to whole host of nasty stuff like coronary artery disease, a heart attack and stroke. These nutrients the body cannot produce on its own so you must attain from the foods we eat or supplementing with Omega 3 fish oil. However, even though we can supplement omega-3’s the benefits are greater from consuming fish high in these fatty acids.

New Years!

Christmas Pics with the lovely family!

1-10 Pull up Ladder for Time:
3:34
Then,
3 Sets of:
12 Thrusters 95#
60 sec AMRAP of Double Unders
2min rest between sets
1) 72 DU
2) 69 DU
3) 60 DU
Then,
For Time:
3 Rounds of
20 Box Jumps
25 Sit ups
4:15