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Search: Posts Made By: Melissa Urban
Forum: Starting 11-18-2011, 01:50 PM
Replies: 9
Views: 5,088
Posted By Melissa Urban
Re: Intro to CrossFit to Whole9 '603 PTP'

Paul,

We've got 384 comments (including some testimonials) on our PTP post. It's been highly successful for those who put the effort in, but be sure not to try to combine the program with another...
Forum: Nutrition 03-17-2010, 06:19 AM
Replies: 1,470
Views: 327,114
Posted By Melissa Urban
Re: paleo "change your life in 30 days"

Hi, Change-Your-Lifers,

My name is Melissa Urban, and this thread started with a post from my blog (formerly Urban Gets Diesel, now Whole9 (http://whole9life.com) - WFS). I'm not on these boards...
Forum: Community 11-19-2009, 07:00 AM
Replies: 1
Views: 1,487
Posted By Melissa Urban
Sponsor a Soldier - donate a Paleokit

Good morning, CrossFit community.

Urban Gets Diesel is currently running a charitable initiative related to our upcoming trip to Afghanistan. The post and donation link can be found here...
Forum: Community 09-03-2009, 07:57 PM
Replies: 37
Views: 13,226
Posted By Melissa Urban
Re: Where can I find pictures of female lifters in normal clothes/non-workout mode?

Veronica,

First, thanks for the props. That's some damn fine company I'm in up there.

It seems as though I get to meet you in person next week! Donna (Dyson) told me all about this hot Oly...
Forum: Nutrition 05-11-2009, 11:19 AM
Replies: 45
Views: 12,906
Posted By Melissa Urban
Re: Leaning Out

I second this in a MAJOR fashion. I'm way stronger than I've ever been, but also leaner than I've ever been at this level of performance. (I had a slightly better six pack last year, but only after...
Forum: Community 05-08-2009, 12:24 PM
Replies: 4,900
Views: 971,803
Posted By Melissa Urban
Re: Where's the Girl Power?

Word.

My Super Rope is nothing but steel cable covered in a thin coating of PVC. After one particularly bad double-under session, I came home with giant lash marks across the back of my thighs. My...
Forum: Exercises 05-06-2009, 05:48 AM
Replies: 393
Views: 69,023
Posted By Melissa Urban
Re: The Dead-Hang Pull-up Society

You should be practicing both, all, as many variations as possible. Attack it from every conceivable angle. Mix it up. You'll be surprised at how fast you progress if you include a lot of variety...
Forum: Nutrition 05-02-2009, 12:20 PM
Replies: 26
Views: 5,437
Posted By Melissa Urban
Re: Sean's Zone Diary- can I do better?

OOH. You got me there. Tell me it's high my own damn chart and I totally cannot argue.

Jason is right on, and I thank him for the reminder that it's tough (and often impractical) to make all...
Forum: Community 05-01-2009, 04:35 PM
Replies: 588
Views: 59,905
Posted By Melissa Urban
Re: J&J WOD and Meatfest May 30

Okay, you guys... unfortunately, this is settled. My husband's second degree black belt test has just been officially scheduled... for May 30th. It was either going to be the 30th, or the following...
Forum: Exercises 05-01-2009, 04:28 PM
Replies: 393
Views: 69,023
Posted By Melissa Urban
Re: The Dead-Hang Pull-up Society

While this subject always stirs up an awful lot of controversy, I seriously recommend against this approach. For an awful lot of reasons. I wrote a whole big post...
Forum: Nutrition 05-01-2009, 04:23 PM
Replies: 26
Views: 5,437
Posted By Melissa Urban
Re: Sean's Zone Diary- can I do better?

Quality first.

Cut your non-real-food protein sources. No more shakes/powder.

Drop the peanut butter.

Drop the bread.

Drop all dairy.
Forum: Nutrition 04-29-2009, 04:08 PM
Replies: 45
Views: 12,906
Posted By Melissa Urban
Re: Leaning Out

Well this is going to be a point of contention, so you're just going to have to hear all the sides, do the research and then make up your own mind.

It's not the ingredients in the peanut butter,...
Forum: Nutrition 04-29-2009, 03:48 PM
Replies: 100
Views: 18,077
Posted By Melissa Urban
Re: Excess Protein and Fats??

WORD.

And furthermore, "If someone with a diet consisting mainly of high carb, insulin-spiking foods (sugar, starch, bread, dairy, etc..) switches to a diet consisting mainly of lean meat,...
Forum: Nutrition 04-29-2009, 03:32 PM
Replies: 45
Views: 12,906
Posted By Melissa Urban
Re: Leaning Out

Andrew,

I love hearing that people's diets are finally "clicking". I might recommend holding off on adding IF to the mix, though... at least for another week or two. Again, change one thing at a...
Forum: Community 04-28-2009, 04:26 PM
Replies: 4,900
Views: 971,803
Posted By Melissa Urban
Re: Where's the Girl Power?

OOH! I forgot one more fun little thing about my new women's bar. You should have HEARD me trying to do the deadlift math at 6:00 this morning. "So, 33, plus two 45's, plus two 10's... so...
Forum: Nutrition 04-28-2009, 04:13 PM
Replies: 8
Views: 1,854
Posted By Melissa Urban
Re: BtGB, zone, and protein requirements

Hold on...

I don't just run around telling random people to eat more. Not EVERYONE needs to eat more. Most people who write to me, yes. But not everyone.

I second what Travis said. In your...
Forum: Community 04-28-2009, 07:56 AM
Replies: 4,900
Views: 971,803
Posted By Melissa Urban
Re: Where's the Girl Power?

Hi to all the new ladies. I'm glad this thread is getting some new life again, we were quiet for a while there.

One thing to add about my new women's bar... I do NOT like to deadlift with it. I...
Forum: Nutrition 04-28-2009, 06:11 AM
Replies: 13
Views: 5,603
Posted By Melissa Urban
Re: NO ENERGY! WHY? Take a look and pick away!

Brian,

Good stuff, my friend. I didn't hit "quality" for two reasons. The less important reason is because Ben assured me his quality was dialed in. (He said, "Carbs - mostly greens and/...
Forum: Community 04-27-2009, 03:27 PM
Replies: 4,900
Views: 971,803
Posted By Melissa Urban
Re: Where's the Girl Power?

Thanks to Jenna, I also now have a York women's Olympic training bar, and I LOVE it. I did some snatches with it for the first time last week, and found (a) the lighter weight let me work up nice...
Forum: Nutrition 04-27-2009, 03:19 PM
Replies: 13
Views: 5,603
Posted By Melissa Urban
Re: NO ENERGY! WHY? Take a look and pick away!

Ben,

This is why. You are training too much, and not eating enough.

If you are new to CrossFit, the workouts alone are more than enough, especially if you're following the Main Site 3/1 schedule. ...
Forum: Nutrition 04-25-2009, 12:59 PM
Replies: 100
Views: 18,077
Posted By Melissa Urban
Re: Excess Protein and Fats??

Respectfully, I will continue to disagree. It is more than just a simple caloric equation. There is also both metabolism and endocrinology to consider. How many CrossFitters have you heard...
Forum: Community 04-25-2009, 05:06 AM
Replies: 4,900
Views: 971,803
Posted By Melissa Urban
Re: Where's the Girl Power?

Nice, Alix. I was going to bump this myself.

Things are going well with the affiliate - we've got our Elements program started, and I'm running a few classes a week. We also just got a whole...
Forum: Nutrition 04-25-2009, 04:48 AM
Replies: 100
Views: 18,077
Posted By Melissa Urban
Re: Excess Protein and Fats??

Respectfully, this is insanity.

You are completely disregarding the insulin response evoked by a high carbohydrate diet. Ever see really heavy people that eat, like, 1,400 calories a day and...
Forum: Nutrition 04-24-2009, 08:15 AM
Replies: 753
Views: 110,269
Posted By Melissa Urban
Re: No Grains/No Sugars Support Group!!

We may have been separated at birth, although I sub french toast for pancakes.

Other things you can put maple syrup on/in include:


Tea (instead of honey or cream/sugar)
Fresh fruit (strawberries...
Forum: Nutrition 04-21-2009, 10:55 AM
Replies: 9
Views: 2,283
Posted By Melissa Urban
Re: Zone and Dairy

I recently had a loong discussion with Dallas (my trainer and affiliate partner) about dairy.

There are other concerns with dairy, besides the lactose, or the insulin spike (although those are...
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