Vitamins, Minerals, Omega-3s, OH MY!!!

Vitamins, Minerals, Omega-3s, OH MY!!!

By: Sarah Ellis

Sugar is evil and fat is the new shining star. Albeit pour some fat on me or a spoon full of fat doesn’t have the same ring. Sitting is the new smoking. Eat lean meats, veggies, some fruit and starchy food, plus small amounts of rich in omega 3 fats. Move more. Sleep 8 hours a night in a cool, dark room. All of this is evidenced based. So what else is there? There should not be any confusion. Until you start talking supplements. Oof. Supplements, the multi-billion dollar industry. Gotta get in on that, right! Slow your roll.

What do you need? A good diet trumps any supplementation. Plus eating real foods free of added sugar, processed things you can’t pronounce and fats not rich in omega-3. What’s there left to eat? High quality but lean protein, low glycemic carbohydrates and rich in omega-3 fats. Easy as pie. Oops, wait, that has added sugar and is a no go. Easy as chicken and zucchini topped with an ounce of walnuts. In addition, eat at least 3-5 meals per day, spread out 4-5 hours apart.

Once your diet is on track, dialed in, you may want to add some supplements but no need to go bananas (because they are not a low glycemic food). Let’s start on what you should be taking before bed. This combo should be everyone’s favorite supplement and a priority. Magnesium and Zinc. How come? Because minerals matter! Zinc is kinda a super mineral that acts as an antioxidant, anti-inflammatory, aids in protein synthesis, muscle recovery and growth, and to boot, boosts your immune system. That is a lot of good stuff right there packed into one small supplement. Magnesium, also an essential mineral, helps the ticker, skeletal system and has been known to aid in fat burner. Now who doesn’t want that! Magnesium and zinc work together in the anabolic and metabolic pathways promoting good sleep. You can supplement with these separately by choosing a Chelated Zinc and Chelated Magnesium or there are combo products on the market such as ZMA. ZMA is a crowd favorite.

Something else that is mighty important. Omega-3 Fish Oil. Yes, Omega 3! Not Omega 6 or 9. And, yes, if you eat a large amount of fatty fish there isn’t a need to supplement. However, most of us aren’t eating a hearty portion on a daily basis of fatty fish. You are in luck because there is a supplement for it! The reason behind needing this in your diet is simple, decrease inflammation and increase blood flow. Lots of talk these days on how inflammation is the root of all evil in the gut which leads to many bad diseases causing crippling effects. One way to help combat that nastiness is a good diet, and Omega-3 Fish Oil. In addition, it may lead to mood enhancement and improved brain function. Which we most surely need at 0200. Focus on a high quality product rich in DHA & EPA. An example of an exceptional product is

Vitamin D. The all natural happy pill. It is like having sunshine in a bottle. Unless you are a beach bum, you could use some extra Vitamin D. Not suggesting you are at risk of rickets but currently probably not getting enough and could use an additional dose. How come? Because Vitamin D is magic and there are way too many benefits to list and explain. But here are a couple, stronger bones, immune support, prevent SAD, and improve skin. Get out in the sun for 15 minutes a day or supplement, you’ve got options. FDA is skimpy on its recommendations, easily double or triple that and see how you feel.

Lastly, a catch all, multivitamin. “Multi-vitamins can be thought of as an insurance policy against nutrient deficiency. Just because you have fire insurance for your home does not mean you can leave the stove on and candles lit. In a similar fashion, a multivitamin cannot be taken to replace bad food choices. Multivitamins can help fill any gaps to help ensure increases in muscle function and size.” Juggernaut Training

There you have it, a little ditty on what you should be taking. Next article, will be on pre, intra and post workout supplements. In the mean time, eat well, train hard, and enjoy a good night’s rest.

NOVA Open at NOVA Strength & Conditioning in Springfield, VA


The NOVA Open is a USAW sanctioned meet open to all lifters.

3 attempts at the snatch followed by 3 attempts at the clean and jerk.

All athletes compete in singlet.

***USAW registration and date of birth required at weigh-in
(USAW registration available at:
The organizing committee and USAW reserve right to refuse entry.
***Entry fees are NON-refundable


Female: 48kg, 53kg, 58kg, 63kg, 69kg, 75kg, 75+kg
Male: 56kg, 62kg, 69kg, 77kg, 85kg, 94kg, 105kg, 105+kg

Novice (open, two or fewer competitions regardless of age):
Female: 48kg, 53kg, 58kg, 63kg, 69kg, 75kg, 75+kg
Male: 56kg, 62kg, 69kg, 77kg, 85kg, 94kg, 105kg, 105+kg

Junior (born 1994, 1995, or 1996):
Female: 48kg, 53kg, 58kg, 63kg, 69kg, 75kg, 75+kg
Male: 56kg, 62kg, 69kg, 77kg, 85kg, 94kg, 105kg, 105+kg

Schoolage 16-17 yrs (born 1997 or 1998):
Female: 48kg, 53kg, 58kg, 63kg, 69kg, 75kg, 75+kg
Male: 56kg, 62kg, 69kg, 77kg, 85kg, 94kg, 105kg, 105+kg

Schoolage 14-15 yrs (born 1999 or 2000):
Female: 44kg, 48kg, 53kg, 58kg, 63kg, 69kg, 69+kg
Male: 44kg, 50kg, 56kg, 62kg, 69kg, 77kg, 85kg, 85+kg

Schoolage 13 yrs and under (born 2001 or after):
Female: 35kg, 39kg, 44kg, 49kg, 53kg, 58kg, 58+kg
Male: 35kg, 39kg, 44kg, 50kg, 56kg, 62kg, 69kg, 69+kg

November 8, 2014
Time: 8:00 AM to 4:00 PM
NOVA Strength and Conditioning
5560 Port Royal Road
Springfield, VA 22151 US
view map
Spaces Left: 57 Capacity: 60
Event Price: $55.00

NOVA Strength & Conditioning Olympic Lifting Program Week of 8.10.14


By Adam Kosna

NOVA Strength & Conditioning Olympic Lifting Program for week of 8.10.14

reps x sets


8rm back squat — then (drop 10-15% x8)x2 sets
Power Jerk to heavy x4 — (drop 10-15% x4)x2
BTN PP Snatch Grip + OHS (4+4) to heavy set (can do clean grip if desire)

Perform the following in a circuit:
NOTE: This is NOT a metcon but a time saver/slight cardio
Dips x3 to failure (band if needed)
(x20)x3 overhead barbell walking lunge (20kg/15kg)
Hanging Leg Raises 3 x failure

Finish with Tricep Extensions with band on pullup bar, barbell, or dumbell. (8-12)x3


High hange + above knee + below knee (1+1+1)
*work up until first heavy miss, drop 20% and wave back up again to try and match or beat missed weight.
Power Clean to heavy-ish 4 and move one
*don’t spend too much time here, hit it and move on.
(Snatch Deadlift to knee x4 + Hang snatch pull with shrug x4) to heavy..stay here for 3 working sets.
*off Riser! or put some 20-25kg plates under your feet
*TAP-N-GO!! maintain form and focus on positions not weight.
RDLs (x8)x3 heavyish tap n go

Perform the following in a circuit:
NOTE: This is NOT a metcon but a time saver/slight cardio
Chinups x3 to failure
Back extensions or good mornings (x10-12)x3
Curls (8-12)x3
Band Pullaparts 3xFailure


Jerk to heavy (x4)x3 sets
BS (x8)x3 85-90% of Day1
Strict Press to 8rm, drop to 90% (x8)x2
HEAVY rack dip n drives (x8-12)x3
*focus on tightness and knees out! use blocks if you can. Should be well above your CJ

Bench to 8rm, then drop sets x8(x2)
Box Jumps (30″/24″) (x12)x3 *explosiveness, not just as fast as possible
Barbell sidebends (x20 total)x3


Muscle Snatch to heavy x4
*this is a quick warm-up, don’t spend too much time. get it done and move
Clean: (hip + above knee + below knee) (1+1+1)
*go to heavy miss, drop to 80%, wave back up again just like snatches Day2
Clean Deadlift x4 TAP N GO + shrug x4 to heavy complex 3 working sets
Pendlay Rows (x8)x3 to heavyish

Back ext or Good mornings (opposite from day2 (x10-12)x3
Wide Grip pullups x3 to failure
Hammer Curls x3 to gnarly pump


******NOTE: don’t expect to PR, although you may. Volume is very high this week and your body will be fatigued.
Snatch to max
CJ to max
FS to heavy double, then (drop to 90% x2)x3sets

Athlete Spotlight Charlotte Mace

Athlete Spotlight: Charlotte Mace

You’ve seen Charlotte shrinking and gaining strength over the past several months!  We were all compelled by her efforts and wanted to get the scoop on all things Charlotte!

How long have you been CrossFitting?
I started CrossFit a little over 2 years ago, but I have probably only been doing it for a year and a half.  A couple months after I initially started I was in a car accident and ended up breaking my arm.  Unfortunately the injury required surgery, so I was out of commission for approximately 6 months.  Once the doctor cleared me though I was at the box the next day!

Read more