Member Spotlight: Melissa Christensen

Each month, we will profile a Grand Trunk CrossFit member who has seen incredible results since joining our “box”.

It is our hope, that by showing you what can be accomplished through regular workouts and a commitment to fitness, you will be encouraged to take the leap and come in for a workout.

This month’s spotlight is on Melissa Christensen, a member since August 2015.

When did you join Grand Trunk, and why?

Melissa: My husband Chad and I joined in August of 2015 upon moving to the area. I recently started CrossFit because Chad said I would like it. I guess he was right (did I just admit that?)

What do you enjoy most about GTCF and CrossFit?

It’s been said before…THE PEOPLE! I come for the workout but I stay because of the awesome friends.

What is your favorite movement?

Power clean.

What is a CrossFit goal you have achieved that you are most proud of?

Breaking the 200-lb. mark on my deadlift.

What is a current goal you are working on and hope to accomplish?

Pulling myself up on the rig. When you have a husband that can butterfly with ease, it only seems fitting that you can, too.

What advice would you give a new member or someone who is thinking about trying CrossFit?

Try it and you’ll love it! Everyone and every skill level can do CrossFit and continue to grow and have achievements. CrossFit is a group sport with individual results…there is an “I” in CrossFit!

How has CrossFit impacted your life outside of the gym?

The Grand Trunk CrossFit community helped us make friends since we were new to the area. It’s also given me the energy to be the best mom taxi I can be!

What is a fun fact that people might not know about you?

While living overseas, I successfully used charades to get the maintenance men to unlock my townhouse when I locked myself out. Never forgot my keys again!

If you could create your own WOD, what would it be?


10 Power cleans

20 wall balls

30 slam balls

Fill in the blank: I CrossFIt (because/so I can): As a parent, I love the example I set for our children. I also enjoy that it’s something Chad and I have in common and we can do as a couple. Saturday morning partner WODs are my favorite workout of the week!

If you’d like to schedule a free, no-sweat intro, sign up today!

How strength training helps with weight loss

Strength training and weight loss are a match made in heaven. The benefits of applying a resistance training routine are complimentary to all the physical changes that help a person lose weight. You might want to feel more energy and confidence, be harder to kill, or simply look good naked. Regardless of your goals every person on planet earth can benefit from a strength training routine. That’s right, if you are a human you need this. So if you are ready for your hard work to translate into results it’s time to start pumping some iron!

Let’s explore why strength training works, how it needs to be approached, and how you can get started today.

Why it works

Strength training is so effective at helping individuals lose weight because it has a tremendous increase on your body’s metabolism. You can think of this as building a bigger engine. Just to keep a large truck running requires a lot more fuel than to drive a moped at top speed. Remember when Harry and Lloyd got 70 mpg on their way up to Aspen!

The reason you need to build a bigger engine boils down to some simple math surrounding your Resting Metabolic rate or “RMR”. RMR generally accounts for about 60% of daily energy expenditure. This means that you have way more opportunity to change your body by focusing on long term metabolic adaptations rather than burning yourself with activity in a short time frame. Many individuals try to put in endless hours of cardio to “burn fat”. The problem is that their routine lacks any sort of intensity that builds muscle. This leads to the dreaded “skinny fat” body. These individuals utilize long slow distance efforts and their results can disappear rapidly if they reduce their training volume.

Individuals who practice a regular strength training routine also develop confidence and discipline that they then apply to other areas of their life. An individual who is training hard will be more likely to make better dietary decisions or avoid alcohol. It will help you sort out your priorities and make decisions that align with your goals.

How to do it

When it comes to strength training there are a few major guidelines to be observed. The most important aspect to consider in a strength training routine is that compound functional movements are the foundation for growth, progress, and adaptation. Movements that recruit multiple muscle groups and replicate real world movements like squats, deadlifts, and overhead pressing provide the most “bang for your buck.”

Walk into most health clubs and you will see the general population performing isolation exercises that are simply less effective and have low transfer to their everyday life. By “majoring in the minors” they are missing out on a huge opportunity. The question is…why?

Learning the proper form associated with compound movements can be intimidating if you’re new to training. The benefit of hiring an experienced trainer or coach is essential. In fact it’s arguably one of the best investments in your health and in your life that you could ever make. A great coach will teach you proper form, common faults, and give you the proper progressions to make you better and better over time. They will also help you select a training program that has the right volume of work and intensity levels to safely achieve your goals.

Once you have learned the foundational movements needed to improve your fitness there is no shortage of exercises and routines you can apply to meet your goals.

If you are interested in trying CrossFit, sign up for a free, no-sweat intro with a coach today!

Schedule your first class now

29665 WK Smith Dr.
Suite B
New Hudson, MI