If you are not taking a fish oil supplement than you are missing out on a huge advantage in your training. I have been taking Cod Liver Oil now for about four months and I have noticed that my recovery from WODs is much better. Here is a post from Charles Poliquin one of the foremost experts on sport nutrition.
Q: What’s one supplement that every athlete, weekend warrior, and basically any active person should be taking daily?
A: Fish oil. I was first introduced to fish oil twelve years ago by my friend Mauro DiPasquale. I was over at his house and he had fish oil on the counter. I asked him what he used it for and he said, “Charles, this is the most important supplement ever.”
He told me to go to Medline and punch in any disease known to man and the words “fish oil” beside it. He challenged me to find a study that didn’t show how fish oil could benefit in the treatment of any disease. I gave up after 86 studies!
Why is it so beneficial? It’s in our genes. Humans used to consume 300-400 grams of omega-3s per week. If we consume more than two grams a day now it’s considered a lot.
Looking at the body structure of cavemen, they had a lot of muscle mass compared to modern man. They got their omega-3s through the meats they ate. Now, they often ate what the predators left. For example, a lion will eat an antelope from the gut on, so what’s left is the skull and long bones. Primitive man would break the skull open and eat the brains. Brains are 60% fat, and 60% of that is DHA, the omega-3. What they’ve found is that the more brain-sucking was going in those populations, the faster the IQ went up.
Primitive man would also break the bones of the prey and suck the marrow, also rich in omega-3, DHA particularly. DHA is the omega-3 most responsible for brain development while EPA is most associated with reducing inflammation.
My athletes would often recognize each other when sitting around a table because those I’d be training would break out the fish oil during the meal. That’s how I got the nickname “the fish oil guy” among athletes. But that’s also how I get people so lean so fast.
Anyone who wants to put on muscle and lose fat should be on 30-45 grams of fish oil per day. That’s just three tablespoons of fish oil. It would be a pain in the ass with capsules though because that’s around 45 capsules per day, but it’s easy with a straight oil. ”
I take two tablespoons of Cod Liver Oil a day (1 in the am, and another in the pm always with food) and buy I it from here.
http://www.vitacost.com/Carlson-Norwegian-Cod-Liver-Oil-Lemon
This is one of the only supps that I take. Im not a big supplement guy. I prefer to get my nutrients from a whole food based diet. Fish Oil is 100% natural in fact its considered a food by the FDA. The Carlsons is also tasteless and not fishy at all. Give it a go and keep careful tabs on your soreness levels and recovery times, I bet you they will drop.
WOD
For time:
50 Ring Dips (sub 150 bar dips instead b/c there are no rings until the 7th)
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups (sub w/50 lb dumbells if you cant do HPUs) Yes more HSPUs. Suck it up buttercup.
Run 400 meters
Go after this one hard guys especially on the short 400m run. It is meant as a near sprint. And if you have some energy left work on your kipping pullups and if you have those down then work on your cleans.
3…2…1…Go!!!
JMF
P.S. Please start posting your times to the comments section below. It will encourage others to check out our site and openess and the sharing of knowledge is CrossFit style. SO DO IT.
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Any and all help is appreciated. 
