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.

Melissa summited Gray's Peak (14,270ft), one of Colorado's 14,000 foot peaks, in 4 hours last Friday amid winter conditions of 50-60mph winds and a fresh foot of snow... and a larger, slower climbing partner.

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.

Summit a 14er on Friday, hit the gym on Saturday... Deadlifts at 9,200ft.

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.

Multi-intense (multivitamin).

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.  

Melissa H.

21 – 15 – 9 reps for time of…
Thruster (95/65)
Pull Up

14 thoughts on “CFW Team Member Profile: Melissa H.

  1. No GOOD says:

    Saweet more pull ups!!!! WAIT A MINUTE…….. MELISSA AKA The Doctor…was a cheerleader…..

  2. Sensei says:

    does anyone else see how ridiculous my above post is? We’ve done TWO named wods in the past week……oh well. I just like giving T. the business.

    either way, I can’t wait to get in and DESTROMINATE FRAN!

  3. Jason says:

    Garrett + Murph + Fran = 2 (Sensei math)
    Go get it, Sensei! Hope to see you early afternoon.

  4. Jeremy B. says:

    First off, thank you Melissa ( and others) for sharing your approach. I am sure many of us will find the posts useful.

    now for my question……
    Meat and nuts for breakfast ( and lunch) is a common theme in all of the athlete profiles I am sure. I too subscribe to this, but struggle for variety at time ( or just get in a rut) . I think it would be interesting to hear variety , cuts used , preparation styles, how often they are rotated.

    A second comment would be on volume of nuts. You can find plenty of “paleo” sources that state about a handful a day is max, but I image most posting are surpassing that. Is it fair to assume, unless you hammering a 1/2 pound of deluxe mixed you are OK?

  5. Meagan says:

    Great job Melissa! I love to hear how all of you train and supplement. 🙂 You are such a beast.

    I love all of the named WOD’s we have been doing. I am excited to see a lot of peope PR their Fran time today! Get some!!!!

  6. Meagan says:

    LADIES!!!! We need to get people signed up for our Sunday Funday June 10th. I will put up a sign up list at the gym today. Bring some girl friends. We are going to have a blast!!!

  7. Jordan says:

    Melissa, great work! Thank you for the inspiration.

    Jeremy B., good questions! I was wondering the same thing. I’m getting a little maxed-out on pork and steak (never thought I’d say that), so I’m trying to figure out ways to mix it up a bit. Thankfully, I’m not getting tired of bacon… Let’s be honest, there are two types of people in this world: those that like bacon, and those that are wrong.

  8. Whitney says:

    Melissa, I have always admired your dedication and let’s face it, your amazing body. Thank you so much for sharing this info! I love reading about the elite athletes who are such inspirations to me. For those of you trying to mix up your protein sources, I like duck, bison, venison, antelope, rabbit and fish. Most of that stuff is available on line and some locally. Get with your friends who hunt, buy their kill and freeze it in portions. You can make hash, chili or stew out of any meat you don’t have to eat it like a steak if you aren’t sure about the different flavors. Also, don’t forget organ meats. Liver from a chemical free, grass fed animal is more nutrient dense than any vegetable. I get liverwurst from US Wellness meats.com which has liver, heart, kidney all together and it’s delicious. They frequently have sales on their site. Pate, fois gras and sweetbreads are other good choices.

  9. Jude says:

    Loved this! Love that pic at the top of the summit – that’s a great highlight for this article. I was wondering how you don’t get bored out of your mind with meat, nuts & protein shakes. Now Whole Foods is here with their various (expensive) meats. Also wondering what your two-a-day workouts look like.

  10. t. says:

    Jude / Whit,
    Thanks for addressing the variation thing… I am not the best. I eat every different meat and nut. That’s it. There’s not but so many ways to mix it up.

    It does however, make you look forward to dinner. ha.

  11. Allie says:

    Melissa, your dedication and results are inspirational. Keep it up! Thanks for taking the time to give us some insight into what you do.

    As far as meats go I just like to mix up how I season them to give it some variation and keep me interested. Penzeys has some really good spices and combinations. http://www.penzeys.com/

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