Melissa Updates

November 15, 2016


Hey Crew,

What's going on in the life of coach?

Currently, I am completing my year-long Precision Nutrition Level 2 Certification Master Course. What is it? A hands-on, practice-based, mentored program that covers both the art and the science of nutrition coaching at the elite level. It has brought a new perspective to how I approach my nutrition prescriptions and will allow me to dig deeper on why we should NOT just treat symptoms.

This month I attended the 10th Annual Prague School Course @ EXOS in Arizona. We had PTs, DCs, ATCs & strength coaches, those working with elite athletes & many working with chronic pain patients. It was a great learning experience that reinforced my core value what we do, "pursue a common goal while respecting our different approaches". I believe this ancient Chinese wisdom can help us stay humble & hungry. 

More coming, as you all know I complete at least 1 seminar, course or internship every month in order to develop my learnings and continue to provide the best product possible. The best way I know how to do that is to continue to push the envelope in educating myself. 

Lastly - PLEASE ensure you are ALL keeping open communication with me. Its very important as I want to connect with you all. Communication is something that I highly value so please make it a point to email, text, poke me in the gym. I will never turn down a coffee date. 

Thanks - Enjoy November.


Michele Galea 


Because life isn't a 30 day challenge

Today marks the one year anniversary with the most amazing thing that has came into my life, CrossFit Kura. Crossfit has really changed my whole life, not simply through my training but how I view food, sleep and my overall health. Being a year into it I have lost 75 pounds without ever going on a diet. Thank you Melissa and Michele for opening up the most amazing place. You guys have both changed my life for the better
For more information on transforming your own training, check out KURA Group Training Programs. 

My's the one place where effort and outcome truly reflect each other. You train hard, get you results


We are excited to announce the addition of Nate Chambers to our team here at KURA. Nate is a fully certified Gym Jones instructor and brings extensive knowledge and passion for individual programming to the team.

Along with his knowledge for program design Nate also comes with a strong background in row and ski erg training, a great fit for endurance based athletes or those simply looking to add more aerobic training to their strength program. He believes that all training inside the gym should be transferable to daily activities, sports, and passions outside the gym. Have a goal and work towards it. You will get stronger and faster, but you will have to work for it.

Contact us to set up a 1-on-1 session with Nate!


"Don't overthink things... paralysis by analysis... You're thinking too much, just do"

I agree. As someone who definitely has a tendency to overthink my workouts from time to time; psyching myself out way more than needed, this isn't terrible advice but it may not always be applicable. The more we learn about our own bodies through education, training and general body awareness, some injuries, aches and pains could be minimized or prevented all together. 
Last week I had the genius idea to stop wearing my Oly shoes cold turkey so I could be more versatile in the long run with my training.  I didn't want to be so dependent on the elevated heel that the olympic lifting shoe provides. In theory, this would have been a decent idea but I didn't factor in my lifetime of ankle injures that include a complete ankle reconstruction which dramatically limits my range of motion in my left ankle. Cold turkey was a bad idea and doing it in the middle of a programming cycle that has been done entirely with Oly shoes was pretty poor judgment on my end as well. 
This ill advised move resulted in a week of training that beat me up pretty good. I was experiencing pain in my left hip and shoulder almost immediately after my first workout in nanos only. I knew immediately what caused my issue but the damage had already been done so I was chasing that bad hip all week; having a difficult time getting my body to work the way it should have,  The training week was no more difficult than previous weeks in regards to volume and intensity but I wasn't feeling it - or rather, I was feeling it but in all the wrong ways. What I learned from this week though is pretty cool. My increased body awareness that I have gained from working with a coach that programs specifically to me allowed me to target the problem early on before it became an injury that sidelined me for 6 weeks or even longer. 
My Rx for the next 5 days: take my regularly scheduled training time to get some solid bodywork done. Visit my resident rolfer who knows me, my body and my injury history. Get good circulation and vitamin D.  Eat good food, drink tons of water and rest up. 
I had an off week in training but not a bad week at all. I learned a lot about where I am physically and taking 5 days off to deload will be exactly what I need. 
Here's a secret, 5 days off won't kill you. Understanding the "why" behind all that we do allows us to appreciate importance of listening to our body and not "powering though" everything. 

 Memorial Day Murph

CrossFit’s Hero WODs are challenging tests of fortitude—but
they also represent something greater. 



On Memorial Day, Monday, May 25, CrossFit KURA will host a WOD and bbq in honor of  Lt. Michael Murphy. We will host one class for all level at 9 a.m. with a brunch bbq and hang to follow. All KURA athletes and friends are welcome to attend either the workout, the bbq or the whole thing.

Scaling will be available and prescribed to those athletes that need it. 

Drop-ins are welcome. All proceeds from drop-ins will be donated. 

The Workout

Hero workouts are special in the CrossFit community because they represent a fallen servicemen. Performing the workout is a way to show respect for the service and character of the men and women the workout is named for.


1-mile run

100 pull-ups

200 push-ups

300 squats

1-mile run


The Story

"On June 28, 2005, four Navy SEALs on a reconnaissance mission in the Kunar province of Afghanistan were ambushed by an overwhelming Taliban force. Team leader Lt. Michael Murphy, unable to call for help from his location, walked into the center of enemy fire, where his satellite phone might work. He punched in the numbers to HQ and calmly requested reinforcements.

Even after being knocked to his knees from a gunshot wound to his back, Murphy calmly sat back up, steadied himself and continued the call, knowing that it was the only way he might save his men. Once the call for reinforce- ments had been completed, he returned to the fight with an MH-47 Chinook helicopter on the way.

Outrunning its escort of attack helicopters, the Chinook rushed into the battle for a daring daylight rescue. Attempting to set down in tremendously rugged terrain filled with hostile militia, the Chinook was hit by a rocket- propelled grenade. The eight SEALs and eight Army Night Stalkers aboard were killed, leaving Murphy and his men to continue the fight. When the battle ended, Murphy and all but one of his men had been mortally wounded.

“Murph” was posthumously awarded the Congressional Medal of Honor for his gallantry on June 28, 2005. Only one other serviceman has received the award while serving in Afghanistan.
Murphy was posthumously awarded the Congressional Medal of Honor for his actions that day. Among those killed in the rescue attempt were Petty Officer 1st Class Jeff Taylor and Lt. Michael McGreevy. Both SEALs were posthu- mously awarded Bronze Stars for Valor and Purple Hearts. These men were fathers, husbands and sons. They were brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created."

Excerpt from "Fallen but Never Forgotten," written by Russell Berger in the CrossFit Journal.

We are happy to announce we will be holding a OPEX C5 Course on June 13th.

This 1 day course will cover the 5 foundations of coaching and OPEX coaching principles, and is a great starter course for any coach looking to begin their OPEX CCP Journey.

Learn more about the course and reserve your spot today.


The water is warm, the results are real 
One of the best ways to turn your goals into reality is through action.  Quarterly body composition assessments allow you and your coach to track your progress and then make alteration accordingly to assure that you achieve the long term results you want.

Saturday May 30th 7AM - 1PM




Last weekend, we posted a video of me performing a power clean and jerk in my swimsuit, swim cap and goggles. Barefoot, of course. It got lots of likes in the social networking world and generated quite a few laughs and conversations since. For those who saw the picture but weren't entirely sure what was going on, their first question to me this week was WHY? My answer: Why not?! But that was the surfaced answer to a much bigger question that I will answer now.

I have a coach who programs for me. It is an individualized training program designed for me, with my personal fitness goals in mind. I pay this guy to create a program that is best suited for me to make me a better athlete who moves well, feels good and ultimately... looks good.

Most folks are surprised to hear that I have a coach. "But, you are a coach. Why do you need a coach?" The answer to that is pretty simple. How many doctors do you know that treat themselves? How many dentists clean their own teeth? Even attorneys generally have additional representation in the event they are going to court on their own behalf. Most of the QUALITY coaches I know have coaches also. Why? I'll speak for myself: because I am still learning and I will always be learning. Does that mean that what I've known up to this point wasn't enough? Not at all but it does mean that I know more now than I knew then.

 You know what you know and you don't know what you don't know.

I like learning about what I don't know. <It's a lot - come to find out> That is WHY I have a coach....

Back to my programming given to me by my coach - who for better or worse, seems to know exactly what I need MOST of the time. (I would say all the time but I don't want to give him a big head) He gives me things that I have indirectly asked for and challenges me to get outside of my own comfort zone. I trust him completely.

Saturday, he programmed for me to SWIM for 45 minutes... "easy" were his exact instructions. Easy swim. Got it. The only problem with that is that swimming is not easy for me. Not AT ALL. It is literally the toughest thing for me to do. Staying in the water for 45 minutes felt sort of like doing underwater burpees for 45 minutes. I tried finding my happy place, I tried different strokes... used the paddle board thingy and all the other "toys" they had at the pool but it didn't help. Instead I experienced anxiety on every lap and thought for sure the lifeguards were contemplating on whether or not they should come and "save me".

It was a tough 45 minutes but the funny thing is that I could have gotten out of the pool at any time and said, "Nope - not happening. I tried. That was enough." The reason I didn't was the "WHY".... I knew why he wanted me to swim. It wasn't supposed to be a lung burner. It was supposed to be a relaxing de-load at the end of a week of training, spent in the water under the sun. I knew that. I also knew going into it that it wasn't going to be relaxing. The thing is though, I don't want to turn my back on things that I am scared of and not even give it a try. I also know that I'll never get better at swimming if I avoid doing it. Lastly, I trusted my coach's orders and knew WHY he prescribed it. SO I DID IT. It didn't kill me, it gave me an appreciation for accepting that not everything we do is easy. It also gave me 45 minutes to think about my athletes and how they must feel when I ask them to do something that they are not confident about. See, being an athlete to a coach makes me more compassionate as a coach. Being a coach with a coach makes me a better coach. So in the end, I knew my WHY so I decided to grin and bear it.


For most families Tee-ball kicks of this weekend and it will either be an exciting time or period of dread. At one end of the spectrum you have the kids who naturally find their place on the field excelling behind the plate or snagging balls at second base. The parents of these kids get to sigh in relief and enjoy season with pride. But what about the kid who decides to sit down and pick flowers when he's put in the out field. The one who swings after the ball has passed home plate. As a parent did you somehow already fail your child at the age of 6? Foreverly dooming them to the life of the "bench warmer." It's hard not to let brain start running through the options; hire a coach to do privates, give him incentives to want to try harder, reprimand him for not knowing how to pay attention. You just want him to succeed

Take a step back and put yourself in the shoes of a six year old, let's stand in the sun waiting for a ball to possibly come you way. It's hot and your friends are all too far away to talk to and the pants you are wearing are itchy. 

Reality: baseball is boring.

This might seem like a shock to some parents and I know many of you may not agree. My point is simply to put into perspective what you are asking of your child and present some other options that might turn out to be more enjoyable for them and you this spring season.  

  • gymnastics
  • rock climbing
  • swimming 
  • family "adventure" time
  • soccer and basketball for FUN

The benefits of this type of physical activity?

- Exposing them to gymnastics and rock climbing helps to build upper body strength from a young age.

-They learn how to move naturally and develop a relationship around fitness that is their own, rather than based on social pressures.

- Fitness from a young age becomes apart of the family life. Playing games that involve hand eye coordination in the backyard with YOU is a start. Yes it will require you participation but your child will benefit much more from the half hour of attention than than sitting in an out field for an hour. 

- And the kicker, your kids won't need Tommy John surgery at the age of 12 because you thought making them pitch 5x a week would turn them into a star. 







In the next couple of weeks, the stats will be in and you'll be able to see where you rank in the region and world. What will that information do for you? And when it is all said and done, will you be happy? Read More
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