Gina deadlifts 193 for 3rm

Workout of the Day
Take 15 minutes to build to a heavy Power Clean;
and then,
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1.  If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

The one magic supplement that we like for everyone is fish oil high in omega 3 fatty acids (EPA and DHA).

What are the benefits?  From the Whole9 website:

Fish oil is not a magic bullet, but there are an infinite number of well-documented benefits for a whole host of lifestyle diseases and conditions.  The short answer is that EPA and DHA are specific types of polyunsatured omega-3 fatty acids.  Your body cannot produce these fatty acids – you must get them from the food you eat, or via supplementation.  EPA and DHA are natural anti-inflammatory agents, and as such, play a role in brain health, heart health, protection against cancer, Alzheimer’s and depression, improvement of skin conditions like psoriasis and acne, fetal brain development, inflammatory bowel disorders, and arthritis, to name a few.

Our typical diets are rich in another type of pro-inflammatory polyunsaturated fatty acid called omega-6.  When our dietary intake of omega-6′s far exceeds our intake of omega-3′s, our bodies experience a wide range of negative consequences, all with the underlying cause of increased systemic inflammation.  Minimizing dietary intake of omega-6 fatty acids, and supplementing your intake of omega-3 fatty acids, helps to reduce inflammation, and the wide range of downstream effects.

Q:  What else should I look for in a fish oil brand?

A:  First and most importantly, squeaky clean ingredients.  This means your fish oil should be free of soy (including lecithin), dairy, wheat, rice, sweeteners or other artificial ingredients.  (Visit our Supplement Evaluation Checklist for more information.)

Then, look at the EPA and DHA amounts per serving – that’s far more important than the “total fish oil” amount.  A concentrated source means you have to take fewer pills or teaspoons a day – it’s more efficient, and makes it more likely that you’ll actually take your recommended dose each day.

Finally, decide whether you want a liquid or capsule.  We prefer liquid, because liquid forms are often more concentrated than pills, and don’t have the additional ingredients found in capsules or pills with enteric coating.  (Some find the coating on fish oil pills irritating, even allergenic.)

Q:  What fish oil brands does Whole9 recommend?

A: The brand we take personally is Stronger Faster Healthier’s OmegaMaine.  We’ve tried lots of other brands, and like quite a few (including Carlson’s and Nordic Naturals), but we choose OmegaMaine for three reasons.

-First, the ingredients are squeaky clean – no soy, dairy, wheat, sweeteners or other artificial ingredients.

-Second, it has more EPA and DHA per teaspoon (1.8 grams!) than other high quality brands, and taking in a bunch of fragile PUFAs besides EPA and DHA isn’t a great idea. Prioritize the EPA and DHA, and minimize your PUFA intake in general.

-Third, it comes in five palatable flavors (lemon, tangerine, mint, chocolate and vanilla), and all taste pretty darn good… for fish oil.

*Click the OmegaMaine link above and automatically save 10% on your order.  (Our discount code is “Whole9″.)

Do understand, that this is a supplement, not a replacement for a healthy diet:

We’ve observed folks attempting to use high-dose fish oil as an “offset” for the poor quality food they continue to eat.  Suffice it to say, that is not the way this stuff works. Fish oil is a supplement, designed to provide a helping hand in managing systemic inflammation. It’s not a replacement for making good dietary and lifestyle choices. So we’ve consulted with Robb Wolf to revise the recommendations, and make it outstandingly clear that we recommend you take high-dose fish oil only for a short period of time, and only while you’re making big changes to your diet and lifestyle. Once you’ve done that, you can quickly step down to a maintenance dose that will help you offset your (carefully controlled) omega-6 intake and manage any systemic inflammation that may still be present.