Mequon CrossFit Mortalis

Kevin’s Six-Week Transformation


At some point in their lives everyone seeks change, but not everyone makes the sacrifices needed to change. Kevin decided it was time.

In late summer he came to us for a six-week transformation challenge. Kevin came to three classes per week (only 1.8% of the total time in a week) and adapted our diet plan we provided to him and other challenge participants. Six weeks passed and his results are unbelievable!

19 pounds lost and 12 inches lost over his entire body – most notably, 4 inches off of his waist and 2.5 inches off of his hips.

Additionally, we did a 10 minute workout at the beginning and end of the challenge to show participants how their fitness improved, and Kevin more than doubled the amount of work he could do in 10 minutes!

Kevin DT

See what Kevin has to say about his time spent at Moro Performance so far:

“Six weeks ago I decided that I needed a change in my life and choose to sign up for a six-week challenge at Moro Performance. Before I choose to do the six-week challenge I was unhealthy and unhappy.

At the beginning of the challenge I was very nervous and didn’t really know what to expect, but the team at Moro Performance made me feel welcome and very comfortable on the first day. At first, doing CrossFit was very hard and intimidating, but all the coaches made sure that we did all the correct movements and taught us all the proper lifting techniques at our skill level. After a couple classes I was already hooked and couldn’t wait to come back to class for another killer workout. During this six-week challenge I lost a substantial amount of weight, feel way more motivated and overall am just a happier person.”

A lot can change in six weeks, and Kevin’s results show that. His body composition has improved, his fitness improved, and he is happier – what more could a person ask for? 🙂 Kevin’s just getting started, too.

Our coaches help motivate you and keep you on track – all you have to do is commit to showing up. It all starts the day you decide it’s time to change.

Book your “No Sweat” Intro here to come in and talk to a coach about getting started.

5 Reasons to Include Cardio in Your Training


Written by Coach Lisa

Cardio. You either love it or you hate it. There’s really not much of an in-between for people. Regardless of your opinion of it, you absolutely should be including into your training in some way.

In fact, did you know a 5K run is the most commonly programmed workout by CrossFit HQ on the mainsite. Yep! Monostructural training (a.k.a. ‘cardio’) is part of CrossFit, too. Whether it be running, biking, swimming, or rowing, you need to be doing it.

Side Note: Let me state that in this article, cardio is constituted as running, biking, rowing, swimming, etc. In CrossFit, we would also consider a typical metcon like Fran or Karen to be included in cardiovascular work, but for the sake of this article, I am leaving metcons out.

While you can get your heart rate elevated by doing Fran or by rowing 2000m, the importance of properly programmed monostructural workouts should not be discredited. Why? Continue on reading (in no specific order)…

1. Train Different Metabolic Pathways

Depending on the type of cardio, long slow distance or short sprint intervals, you will be training different energy systems and metabolic pathways – all of which should be trained to be well-rounded.

Running a 5k, rowing 2000m, swimming 500m, etcetera all are considered aerobic training. Your body will primarily use aerobic (in the presence of oxygen) energy pathways, and this type of training will help you become efficient in exerting more energy over a longer period of time.

Doing a tabata, sprint intervals, or short row repeats are all primarily anaerobic (without oxygen) activities due to the short time of the exercise bout.

Because your body has different energy systems, doing multiple types of workouts will benefit your training and allow you to get better at both shorter and longer workouts.

2. Change of Scenery

Don’t get me wrong, we LOVE when you come into to gym and give it your all in a WOD, but sometimes a change of scenery is nice. Getting in a trail run on a nice day will help clear your mind and boost your spirits. Being outdoors or in a different setting is a good mental reset and will help relieve stress.

3. Increased Heart & Lung Function

Your heart is the most important organ in your body, without it you don’t have life. If you take care of it you can extend your life and the quality of your life. Doing cardiovascular-based workouts will help increase the health and function of your heart – heart rate, stroke volume, and contractility will all improve.

Cardiovascular work will also condition your lungs to supply oxygen with the help of your heart to your body for long periods of time, thus improving lung capacity and function.

4. Better Mental Confidence / Resilience 

There is something to be said about surpassing your perceived limitations you set for yourself, and nothing quite does that like being able to run for longer than you thought you would or feeling better than you thought you would after a long row.

Endurance workouts take mental grit, you have to get into your own head and tell yourself you CAN do this, and that feeling of pushing past mental limits will absolutely extend into other areas of life.

5. Broaden Your Scope of Practice

Barbell EMOMs and spicy met cons are only going to make you so fit. If you really want to become the best, healthiest, fittest version of yourself, your training needs to be varied.

While that may be a tough pill to swallow, you need to work on your weaknesses to take yourself to the next level. That being said, if you despise running, you don’t always have to run – you should still do it occasionally, but find something you enjoy to get your heart rate up for extended periods of time.


It is also important to note that cardiorespiratory capacity can be transferable, depending on the type of activity. That is, CrossFit classes can help your running, swimming, biking and definitely rowing easier – and the same can be said for the reverse, but maybe not to the same extent.

Rhythm Drills for Kipping Toes-to-Bar


Video by Coach Danni

Can you do toes-to-bar, but are struggling to string them together in a WOD?

Grab a band and spend some time practicing with the proper rhythm. The band provides you a tactile cue for the timing of the beat swing and when to perform the toes-to-bar.

Spasticity? Not Today! Find Out How To Beat this Common MS Symptom


Written by Coach Anthony

I feel it every morning I wake up – tightness and a lack of mobility from the previous day’s activities. How do I get going at 5 am so that I can be limber enough to coach pre-BUD/S students every day? I stretch!

Follow these simple guidelines and give my morning stretching routine a try, who knows – maybe it will work for you too!

Anthony Stretch

As soon as I wake up I take a shower, and while in the warm water I do two quick stretches: a third world stretch while I’m washing my hair and a 20-30 second seated hamstring stretch as I rinse out the shampoo. These stretches are great for the low back, hamstrings, adductors, and calf muscles – all the places I feel the most spasticity every morning! Pro tip: make sure you have something to hold onto so you don’t slip on your shampoo!

After getting ready and walking downstairs to put my shoes on I do another really quick stretching routing for the total body. Keep in mind this has been my morning stretching routine for about 7 years now and at first, I could barely accomplish the full range of motion with any of the positions! These stretches take your shower stretch just a bit farther and really get your hip flexors, quads, low back, glutes, hamstring, calves, and soleus muscles and shoulder complex ready for your day, or to coach students at Great Lakes Naval Base class if you’re me!

Pro tip: Like in the video, use a ball, or some other object to help you keep your balance like the sofa or a wall. If this hurts your knee, place a folded up towel under it! Remember to do this on both sides!


  1. Lunging hip flexor stretch
  2. Lunging quad stretch
  3. Instep stretch
  4. Kneeling hamstring stretch
  5. Downward Dog shoulder stretch
  6. Seal Pose Abdominal stretch

Do you have a morning ritual or stretching routine that works for you?

Tell me about it in the comments!

A 5-Minute Mobility Routine for at Home


Video by Coach Danni

Many of us struggle with mobility or flexibility, especially in our hamstrings, back and shoulders. Watch and follow along with the video below from Danni for a routine you can do daily to get better!

Intraworkout Shakes: What Are They and Why You Should Drink Them


Written by Coach Lisa

Do you often feel as though you fatigue quickly during workouts? Do you feel like your mind is foggy or you easily lose focus? Are you always super sore after workouts even though you’re pretty consistent with exercise?

If you answered yes, an intraworkout shake could be your saving grace!

What are intraworkout shakes?

An intraworkout shake is a mixture of protein and simple carbohydrates that you drink during your workout, as opposed to after a workout – like many people do with protein-only shakes.

In the case of these shakes, the simple carbohydrates used are sugar. Yes, sugar! Why sugar? Sugar is rapidly digested and during exercise it helps provide fuel to your muscles. Many endurance athletes have workout carbs during training or competition such as gatorade, goo packets, energy chews, but everyone who exercises can benefit from a well-rounded shake!

SFH Protein Samples

Benefits of Intraworkout Shakes During Exercise

Energy that is Readily Available – Workout carbs are quickly digested and sent into your bloodstream. This will become your primary source of energy instead of your body having to tap into stored energy. Because you have a readily available source of fuel, you will be able to maintain a higher level or performance during workouts.

Improved Focus – Carbohydrates break down into glucose, which is the main source of fuel for brain function. In addition to providing energy to your muscles, a readily available fuel source will help prevent mental fatigue as well! Keeping your brain sharp during a workout is important for both focus and safety. It’s hard to do a squat, jump on a box, or perform a technical lift if your mind is foggy.

Decreased Muscle Breakdown – The carbs and protein in your workout shake will drastically reduce the muscle breakdown that occurs with exercise. This will help with recovery (aka soreness), and allow you to train at a higher level more frequently.

Okay, so you agree you should probably be drinking an intraworkout shake, but you don’t know what to drink. Drinking a bottle of gatorade, plus a separate protein shake, and then extra water is a LOT of volume to consume in a short period of time. Instead, it is recommended you combine both your workout carbs and protein into one drink. Whatever workout carb you choose, you should absolutely buy the powdered version to save money and be able to control how much you use.

Check out the below table for combinations that taste great!

Whey Protein Workout Carb
Vanilla Fruit Punch, Orange, or Blue Gatorade
Vanilla Cherry, Strawberry, or Grape Kool-Aid
Vanilla Country Time Lemonade
Chocolate Fruit Punch or Orange Gatorade
Tropical Fruit Punch, Orange, or Blue Gatorade
Tropical Any Fruit Flavor Kool-Aid
Coconut Pineapple or Mango Tang
Lisa's Favorite Shake Combo


  • The above recommendations for shake combinations definitely should not make you feel sick during a workout because ingredients are quickly and easily digested. However, drinking a shake during DT, Cindy or any other WOD probably isn’t a great idea… Instead, start sipping your shake right before you begin your workout, continue to sip through the Oly/strength portion of class, and then save the rest for immediately after you finish the WOD.
  • You need to make sure you are using the correct amount of water for your shake to allow the mixture to completely blend together. If you’re not sure – ask!
  • If you take a pre-workout, such as SFH Push, take that prior to your shake. Don’t try to combine all 3 ingredients into 1 shake. First, pre-workout should be consumed 20-30 minutes before your workout, and second… I’ve tried it and it was gross.
  • We recommend getting a few samples of different proteins and workout carb flavors to find one or two combinations you like best before you purchase in bulk!

And, lastly:

SUGAR WILL NOT MAKE YOU FAT… if consumed at the appropriate time in the appropriate amount for your body.

Bad time: having brownies/cookies/ice cream after dinner

Good time: having Gatorade during an intense workout


If you like the idea of incorporating an intraworkout shake into your training, but you’re not sure where to start, reach out and book a nutrition consultation with Coach Lisa! Fill out our contact form here.

6 Quotes to Motivate You in the Gym


Written by Coach Lisa

Although you have the best intentions, lack of motivation can pull you away from the gym and your fitness routine. When life happens or the flood gates open and excuses come pouring in, have a handful of quotes to inspire you to get back on track. You have to make your health and fitness a priority to have great outcomes in other areas of life!

Save these six motivational quotes to keep you in the right state of mind! For even more inspiration, check out these quotes from Coach Danni!