Monday, October 17, 2011

RX'd Should Read "Dose-Dependant", Fish Oil and Lipid Peroxidization, and BeastModal on Clients

Yeah, but is it RX'd for you???

Rx: A medical prescription. The symbol "Rx" is usually said to stand for the Latin word "recipe" meaning "to take." It is customarily part of the superscription (heading) of a prescription.    

Recently, I wrote up a guideline on the use and implementation of IF (intermittent fasting) in performance, health, and longevity for VERY specific clients:
There's some solid science to it's benefits---but it must be applied in a similar fashion to how a medical professional would administer a pharmacological agent:
  • The right patient
  • The right drug
  • The right dose
  • The right route
  • The right time
If we think of intermittent fasting (IF) as a "drug", and apply these rules (the right client/athlete, the right amount, at the right time in his/her training, for the right length), we have nothing to lose and everything to gain---in the right person.

I started thinking about this as applied to the whole RX'd deal and how "As Prescribed" is extremely ingrained, overused, and misunderstood in the CF community, and how it's literally fucking people over.  Note the differences:

A Medical Professional:  After a thorough verbal, physical, and mental assessment of patient, consideration of the chief complaint, a diagnosis (DX) is made.  This could also be based on assessment of quantitative lab values, consideration of differential diagnoses and diagnosis of exclusion.  After this is done, treatment based on this info is As Prescribed (RX'd).

Crossfit:  Are you fit?  No?  Let's scale this.  Yeah, it's group programming, but if it's scaled and modded, hell, it's just like individual programming!  Oh, dot-com is good for everything.  It'll make you bigger faster stronger, BA-BEE.

  What's that?  You're fit, like fucking elite fit?  Oh shit, Holmes, you need to do this shit RX'd bro!  Nothing is better than RX'd.

If you haven't caught it (and, I have no idea how, but some folks still haven't) there's a serious layer of sarcasm covering an actual serious issue that's lying below the surface.  Now, my example is poking fun at individualized programing versus generalized group programming.   I'm going to steal and twist-the-hell up a quote by Greg Glassman himself:

"A program that is 100% safe is also a program that is 100% IN-effective"

Yeah, I know :)  that one has already been run into the ground a fair bit by a vast number of people on the outside of Crossfit.  But it's damn true---the greatest possible efficacy in a training program pushes the envelope when it comes to adaptation.  There's a fine line between progress and over-training.  OPT recently touched on this topic on The Big Dawgs blog.

Getting back to "RX'D", and some closing end-points specific to nutrition to leave you thinking:
  •  Every athlete has numerous individual variables that will, and SHOULD, affect his/her training, nutrition, and recovery.  This is assuming they want Optimal, and not sub-standard. 
  • The most potent pharmacological treatment modalities are dose-per kilogram based, with other clinical variables taken into consideration.
  • A generalized training program will yield either generalized, low efficacy results, or possibly negative results
  • A generalized nutritional intake will yield generalized, low efficacy result, or possibly negative results---poor performance, lack of remission of chronic disease, decreased LBM/increase adipose.
  • Food affect hormones.  Drastically.  Should this not be dose dependent? 
RX'D should read Dose-Dependent.

Polyunsaturated fatty acids as antioxidants

Laboratory of «Micronutrients and Cardiovascular Disease», UMR7079, UPMC Univ 06, Paris, France
Accepted 13 May 2008. Available online 18 May 2008.


The susceptibility of fatty acids to oxidation is thought to be directly dependent on their degree of unsaturation. However, some in vitro and in vivo studies suggest that the relation between chemical structure and susceptibility to oxidation is not as straightforward as hypothesized from theoretical viewpoints. Indeed, long chain polyunsaturated fatty acids (LC-PUFAs) might be less oxidizable than others under specific experimental conditions. We investigated the free radical-scavenging potential of PUFA and the production of reactive oxygen/nitrogen (ROS/RNS) species by human aortic endothelial cells (HAECs) supplemented with different fatty acids. Fatty acid micelles scavenged superoxide in an unsaturation-dependent manner, up to eicosapentaenoic acid, which was the most effective fatty acid. Supplementation of HAEC with polyunsaturated fatty acids of the omega 3 series resulted in lower formation of ROS, as compared with cells supplemented with saturates, monounsaturates, or polyunsaturates of the omega 6 series. This effect was maximal at concentrations of 10 μM. The effects of omega 3 fatty acids on reactive species production appear to be stronger when ROS were evaluated, as a milder, albeit significant effect was observed on RNS generation. Based on in vivo data showing reduced excretion of lipid peroxidation products after omega 3 intake and our data on ROS production and direct superoxide scavenging by LC-PUFAs, notably those of the omega 3 series, we propose that this series of fatty acid might act as indirect anti- rather than pro-oxidant in vascular endothelial cells, hence diminishing inflammation and, in turn, the risk of atherosclerosis and cardiovascular disease.

Redox Rep. 2004;9(4):193-7.

Effect of fish and fish oil-derived omega-3 fatty acids on lipid oxidation.


School of Medicine and Pharmacology, The University of Western Australia, Medical Research Foundation Building, Box X 2213 GPO, Perth, Western Australia 6847, Australia.


There is evidence that omega-3 (omega3) fatty acids derived from fish and fish oils reduce the risk of cardiovascular disease via mechanisms underlying atherosclerosis, thrombosis and inflammation. Despite these benefits, there has been concern that these fatty acids may increase lipid peroxidation. However, the in vivo data to date are inconclusive, due in part to limitations in the methodologies. In this regard, our findings using the measurement of F(2)-isoprostanes, a reliable measure of in vivo lipid peroxidation and oxidant stress, do not support adverse effects of omega3 fatty acids on lipid peroxidation.

My Thoughts:
Well, as you can very well read, my thoughts on this are in regards to the concern of dosing fish oil and creating lipid peroxides, which are basically oils-gone-bad. I discuss this in my Fish Oil Guide

Rancidity: - While the benefits of fish oil can't be refuted, on the flip side is spoiled, or rancid fish oil. Being a highly unsaturated fat, fish oil is extremely vulnerable to oxidation; this is the reason the fish in your fridge is only good for a few days, max. Free radicals LOVE unsaturated fatty acids, just like your 18 year old cousin from San Diego LOVES going across the border to Tijuana to get hammered. It's not a good thing, and it's kinda scary.

There's been a fair amount of talk about the concept of high-dosing fish oil and creating lipid peroxides, even though the fish oil is of excellent quality.  This concept intrigued me, as it seemed plausible, but I had yet to see any evidence, either clinical or anecdotal.  The studies seem to prove otherwise, as does anecdotal evidence from those reaping the benefits of supplementing with fish oil.

In the next week, as part of my FDN course, one of the labs I'll run on myself involves a lipid peroxide test.  I plan on NOT stopping my supplementation of fish oil at 4.8g EPA/DHA per day (which I have been doing for years now, in ranges of 4-12g), and seeing where the lab test pan out.

BeastMode Engaged!!!

And now, for some writing far, far better than my own, and a massive dose of sarcastic comedy:
Don't Be a Dumbass Client  I love being a Crossfit coach, I love my clients, but wow did I ever get a laugh out of this post.  Superb.
Random Training
Still plugging away on Coach Ryan "Ryno" Fletcher's programming for me.  In week 10 now, have 12 total to go. 

Oct 17th, Firehall #1
Left the programming to a fellow brother firefighter:
40 minutes of:
12 Hand-release pushups
12 KBs @ 50lbs
12 Goblet Squats, 50lbs
6 Hanging straight leg raises
Treadmill, 3min @ 7.0mph
Set a nice pace, and worked pure oxidative for 40 minutes.

Oct 14th, CFLA, 6PM
3rep Power Clean/3Rep front squat
135#-155#-175#-185#x3. PC felt sloppy, FS was easy.
Rack Jerk 1-1-1-1-1-1-1

Oct 13th, CFLA, 10AM
Only had time to sneak in some front squat prior to 11AM
135x10, 185x5, 225x2, 245x2, 265x2, 275x2. Previous 1RM was 265#

Oct 10th, CFLA, 1PM
SnatchComplex @65#, 95# (PSx2,Hang PSx2, Squat Snatch x1)
115#x2, 135#x2, 155x0,1,1, 165#x0,0,0,0,0.  Grr.  Wanted this PR for my 38th birthday.
One arm DB row, 70#, 3x15/arm
AMRAP 12 min
7 One arm KB snatch, 1.5pood (53#), alternate arms/round
7 Med Ball slams, 20#
7 GHD situps

Oct 4th, CFLA, 1PM

Below-Knee Rack Pulls, 3RM
135x10/225x5/275x3/315x3/335x3/345x3/365x3/385x3/405x3/425x3. Stopped there, as I felt I was pushing my luck.
GHD Situps w. 20lb vest, 3x8
3 Power Clean @ %651RM (135)
6 T2B
10 + 3

Oct 3rd, CFLA, 1PM
1RM Back Squat
Over 2x BW squat @165#. BOOM.
Box jump w/ 50# (25lb DBs) 20"x5, 24"x5, 30"x5, 34"x5
Strict pullups w/ 53lb KB, 5/5/5