Mid Day Nutrition Class Today at 1:30
Today at 1:30 we will host another presentation of CFW’s results producing nutrition class. Covered in the class are all the the things you need to know to be able to cut body fat, increase lean body composition and live a healthier life. We will cover the concepts of Paleo nutrition, what to eat and how much. The cost is $30. If you have yet to attend a CFW nutrition class, the time is now.
The CrossFit Wilmington Team is stacked with talented, well rounded athletes. Each of them possess their own niche that gained them a spot on the team. Cody and Dawn fill the roles of strongest on the team. Amanda and Tanner are our all around, or “tweeners” as they’ve been labeled. It is JZ and Melissa that hold the bodyweight/endurance slots. Below is Melissa’s entry in our 6 part series highlighting our team members’ training and nutrition habits. Melissa has competed in many athletic endeavors. She was a cheerleader in college, has placed first her division in fitness competitions, raced road bikes and foot races, and been a triathlete. Her experience as a competitor played a huge factor in my choice to have her on the CFW Team… again. She is one the most disciplined people I have ever met. She always makes time for her workouts. She logs two a days at least 4 times per week and does not compromise her diet. Intense barely begins to describe her and the way she approaches things.
Throughout my evolution as an athlete, I have learned a lot about training, diet and supplementation. The most important thing I have learned is there is nothing that is going to make you lean and mean other than hard work and mental fortitude. Some people call it OCD or obsessiveness, I call it discipline. I learned what I eat determines my body composition and how I perform. I learned excessive aerobic exercise is not conducive to building or maintaining strength or even good health. Additionally, I have learned the importance of recovery. Many of us are only a step away from overtraining and recovery days are essential.
Since Regionals I, and all my CFW teammates, have been working on our weaknesses and imbalances. With the help of James Tatum and Wilmington Strength and Conditioning I have been focusing on my hamstrings and addressing other imbalances. This week we are returning to our Games training and we have all already noticed notable increases in our strength.
Supplementing the training, of course, is diet. I eat at least 120 grams of protein per day. A typical meal plan for me is as follows:
Breakfast – meat and nuts
Lunch – meat and nuts
Dinner – meat and a green veggie
Preworkout – protein shake
Postworkout – protein shake
“The Five:” HCL, Fish Oil, Zinc, D3 and Magnesium.
In addition, I take:
Yang ALA (carnitine and ALA), great for preworkout pick me up and training focus during workout.
BCAA’s preworkout, during workout and post workout to reduce muscle wasting and bolster recovery.
Taurine post workout.
Fiber for gut health.
Probiotic for gut and immune system health.
Moreover, I am focusing on reducing my exposure to toxins. You can read my previous post on xenoestrogens if you would like to know what I did to try to eliminate some of the toxins in my life.
So that’s it, no rocket science and easily implemented. Although I’ve been training for many years, I still regard all the resources at my fingertips priceless. The instructors of CrossFit Wilmington and Wilmington Strength and Conditioning have more knowledge than any place I’ve ever trained.
21 – 15 – 9 reps for time of…