Why you should throw away your multi vitamin right now…

I know what you are thinking. “Vitamins and minerals are good for you; it makes no sense to throw them away”, or “You cannot get all the micronutrients you need from food alone”. You are partially right in thinking this way, but let me explain.

If you go back in history all the way back to industrial revolution and the burning of fossil fuels, you will understand the entire mosaic of our food system. These pollutants have created a smoke ring around our Earth, and the process of our spring water starts with rain. This rain passes through the smoke ring to become acid rain. Most filters do not get out the liquids from this process (nitric and sulfuric acids).

Combine this with the mass production of foods, no regenerative farming, and the spraying of pesticides on our food sources. Our soil is depleted. Our water is tainted. We are not getting the same nutrients from our foods that we once got.

Yes, we must supplement certain vitamins and minerals in order to combat these issues. However, the “if 1 is good then 10 is better mindset” does not apply to micronutrients. We do not need all vitamins and minerals in a multi vitamin. Minerals need to be regulated. For instance, copper regulates iron, and magnesium regulates calcium. Too much of one can cause dysregulation, and take your body out of homeostasis.

Some micronutrients we can get from food alone, and others we have been consuming too much of due to fortification. Ever since 1945, inorganic iron filings have been added to foods. Simultaneously, copper has been depleted from our Earth. So, copper regulates iron and we are deficient in it. Iron has been added to our foods while copper has essentially been taken away. Are you starting to see how we are dysregulated? By the way, studies have shown a breast tissue cancer cell versus a noncancerous cell to have five times the amount of iron in the tissues.

We are basically rusting from the inside out. Do not worry, it is not too late. First step is learning and understanding. The next step is to stop consuming inorganic iron, aka foods that are fortified with iron. Iron is essential, but it must be bioavailable like what comes from meat. Having that said, we must foster the “nose to tail” concept. The animal was designed for us to consume everything from nose to tail.

Our culture has forgotten about the nutrient dense organ meats. In modern day, it is gross to think of eating liver, heart, kidney, or other animal parts aside from the muscle protein. Did you know that gram for gram, the most nutrient dense food in the world is liver. Beef liver is the most abundant and bioavailable source of Copper. It also contains other key vitamins and minerals we are deficient in (gee I wonder why we are deficient in them – because we do not eat them anymore!).

B12 is a key vitamin that is only found in animal products, and has been shown to cure Vegans from certain diseases they acquire from cutting out meat. Additionally, Vitamin A Retinol is a vitamin not to be confused with Beta Carotene, that we are deficient in, and happens to be abundant in beef liver. I know, another shocker, right? Liver is natures multi vitamin.

Throw away your synthetic multi vitamins. The “Vitamin C (as ascorbic acid)” is not the same as the Vitamin C you get from whole food sources. Also, the “Vitamin D” is not the same thing you get from the sun. The FDA has allowed food companies to label certain micronutrients as such, when they are derived from something completely different. There are too many to even list.

We do not need all of the vitamins and minerals in multi vitamins. We only need certain ones, and the others need to be cut out. Also, we want real food so the bioavailability is there (your body’s ability to absorb something real vs something synthetic). These food companies are in business to make money, so the ingredients they choose are for profit, and not for longevity.

You can save up to 20% off our Beef Liver supplement through our Be Lean Save Green program.

Regardless, throw away your multi vitamin, order beef liver, and stop consuming foods that have added iron. It should be naturally occurring.

If you enjoyed this educational piece, please subscribe to the website and you will get a notification of my future posts.

Thank you,

Coach WW

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Nutrition Seminar, Bodyfat testing, & Cryotherapy

Are you happy with where you are with your health and fitness goals? Chances are you exercise consistently, but you lack structure in your nutrition and it is holding you back.

It is time to make some adjustments and look and feel your best going into summer.

This Saturday at CrossFit CrownTown, we are hosting a nutrition seminar to get you prepared for summer.

Some people know what to do outside of the gym in order to reach their goals. However, most people do not. For those that do not understand how to structure their nutrition, supplementation, and overall training/recovery plan, this is for you.

We will discuss how each of you can quickly, and simply create a meal plan custom for you in order to reach your goals.

Why workout really hard, but not fuel your body properly? Like Jack LaLanne says, exercise is king and nutrition is queen. The one hour a day of training is fun, but what are you doing the other 23 hours to support your hard work and stressful life?

Each participant will learn how to create their own meal plan. It is simple, and you will leave with all of your questions answered, so you can get started right away.

These methods you will learn are from over 20 years and tens and thousands of iterations. Coach WW has worked with tens of thousands of people in his career. All types of people that come from different backgrounds and lifestyles. We got you covered. All you have to do is show up.


CrossFit CrownTown, 1950 Compton Avenue, Unit 102, Corona, CA 92881

Saturday, April 17th

$25 to @CrossFitCrownTown Venmo to secure your spot

Also, Body MetRx will be there from 8am-2pm offering their services to test your bodyfat

We will have complimentary Cryotherapy for all participants of the seminar.

Let us know if you have any questions and we look forward to seeing you all there!

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Adrenal Cocktail 🚀 | ⬆️increase energy, ⬇️lower blood pressure & decrease water retention 💦

Most of us are extremely imbalanced, as it relates to the dynamic duo Potassium and Sodium. It is more likely that we are lower on Potassium and higher on Sodium. Especially, those of us on a whole food diet that predominately comes from real foods versus the cheap, preserved options that are packed with Sodium. The RDA suggests a minimum of 4,700 mg of Potassium per day. 2,300 mg is the RDA for Sodium. If you are active and reside in an area that is hotter in climate, then we can assume your minimums are higher than the aforementioned amounts. Although, I can’t prescribe certain dosages, one thing is clear and that is you should be consuming at least twice as much Potassium than Sodium. Most of us are not.

There’s an article published by Harvard Medical School that explains when we have too much sodium and not enough potassium that our body rids out the excess sodium via urine. Unfortunately, this rids potassium, too. Then what we have is a further imbalance of high sodium that water follows. This causes water retention and increased blood pressure, which puts excess load on the heart.

List of symptoms from Jigsaw Health that your adrenals are fatigued:

  • Bloating (water retention)
  • Heavy caffeine use
  • Stress
  • Low energy
  • Tired in the morning and more energy in the evening
  • Poor immune system
  • Cravings for salty foods

Separately from water retention, these minerals being balanced have so many roles and a main function is allowing the muscles to relax and contract properly. Many of us have tight muscles, prone to strains/cramps and chalk it up to being “dehydrated”. This must mean you need to drink more water, right? Wrong! You do not need more water, you need more minerals. At this point, we all know we should be taking bio-available magnesium throughout the day. In addition to that, we should be consuming 2-3 adrenal cocktails between meals in mid morning and mid afternoon daily.

If you click on the Harvard article above, you will see a list of foods that contain high amounts of Potassium and Sodium. You should be eating a whole food diet where you add Sodium to your foods for taste. Potassium, on the other hand, should be consumed predominantly from foods. It is challenging to get enough of these minerals from food alone when you are on a clean diet, so that is where these Adrenal Cocktails come in. The Whole Food Vitamin C (Camu Camu Powder) is what helps delivery of these minerals to the Liver. This way our body can put the full dose to work.

In general, any “Adrenal Cocktail” recipe should deliver approximately:

  • 375mg of Potassium
  • 460mg of Sodium
  • 60mg of Wholefood Vitamin C

Here is what I take as my DIY recipe:

  • 1/4 teaspoon of Cream of Tartar
  • 1/4 teaspoon of Icelandic Sea Salt
  • 1/4 teaspoon of Camu Camu Powder

Here is a capsule product that includes the recipe outline above, if you don’t want to make your own. CLICK HERE. Obviously, the DIY is more cost effective, but regardless both options give you what you need.

We are excited for you to feel better. What better time to start this than in the heat of summer? Let us know how you feel.

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W.E. A.R.E. O.P.E.N. ‼️

We’ve missed you so very much, and we are SO excited to announce we will be opening our doors in just 1 day!

CFCT opens on 6/13/2020!!

As you know, you won’t be returning to the same CFCT you left. Until the threat of the virus is behind us, we have to take precautions to make sure we can stay open. Here’s how you can help keep our CFCT safe for everyone:

  • Wait outside until it’s 15 minutes before your class starts. We want to limit the amount of people in the facility at one time.
  • You may stay at the gym for 15 minutes maximum after your scheduled class time ends. 
  • The only way to come to class is if you reserved a spot via Zen Planner Member App
  • Please allow Coach to check your temperature with a contactless device 
  • Wash your hands as you come in and again as you leave. 
  • Please don’t share equipment 
  • Follow our cleaning procedures and clean every piece of equipment you use.
  • Once you’re done with your class or appointment, please leave CFCT so our staff can clean for the next class. 
  • PLEASE do not come to CFCT if you are sick or don’t feel well.
  • If you’ve been exposed to COVID-19 please let us know.  

Feel free to reach out if you have questions about any of these new guidelines. It’s an adjustment for all of us, but we know we can all work together to make CFCT a safe and fun place to stay fit and healthy.

Finally, remember to have fun! Things will be different, but we’re still the same community. Allow yourself grace as you transition back, but also be prepared to crush it! 

We can’t wait to see you! 


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Equipment COLLECTION party ‼️

Remember this? Equipment Disbursement Party

With less than 24 hours notice and within 2 hours our gym was COMPLETELY wiped out. Let’s see if we can PR that this time.

Tomorrow, Saturday, June 6th


Please take inventory of what you were loaned out and make sure it is all there. Also, please take the time to sanitize the equipment before returning it.

We are taking the necessary steps now to be ready for our grand reopening.

If you are uncomfortable rejoining us soon and would like to continue renting out equipment to follow along with our program from Zoom at your home gym, please send us an email at admin@crossfitcrowntown.com

We’ll have those type of memberships available, too.

We’re looking forward to getting back in the gym with you all soon. We have a lot of catching up to do. I think we all agree nothing compares to having a community of like minded people working toward a common goal together.

See you tomorrow,

Coach WW

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✏️ Short survey ⚖️ for current members. Please reply today ‼️


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ATTN: Parents re: Kids CrossFit today…4pm class starts NOT 5pm

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