Mequon CrossFit Mortalis

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!

How to Make Salads Not Suck: Part 2


Written by Coach Lisa

In my article, How to Make Salads Not Suck: Part 1, I discussed how many store-bought dressings can ruin the health benefits of a salad and instead you can make your own homemade version.

Now, even if you do decide to make up a couple of different types of homemade salad dressings, eating the same mix of leafy greens topped with a handful of mixed vegetables can become extremely boring and monotonous.

I can’t handle eating the same thing over and over, so each week I try and buy things for at least two different types of salads to prepare for my meals. Continue reading below for inspiration from my four favorites:

Greek Salad (Left/Top)

Cut up cucumbers, grape tomatoes, red onion and kalamata olives. If you like cheese – who doesn’t – you can also add feta crumbles. Top with a blend of salt, pepper, thyme, oregano, garlic powder, and a pinch of rosemary. Once this salad sits in a bowl together and the flavors meld, I don’t find it necessary to use dressing!

Green & Purple Salad (Right/Bottom)

Sticking with the cucumbers as a base, this salad has a hearty mixture of different vegetables. Included are cucumbers, celery, cauliflower, radicchio, red cabbage, radishes, and parsley. This mixture is great on its own or over a bed of greens.

Tomato & Olive Salad (Left/Top)

Over a base of spinach (or your favorite mix of leafy greens), add chopped red and green bell peppers, grape tomatoes, and green olives. I like my salads to have a bit of texture, so occasionally I will add sesame, chia or flax seeds. I recommend you lightly dress this salad with an oil-based dressing, like my homemade one.

Greens Salad (Right/Bottom)

Green is good and good for you! While it’s fun to have a mix of colors in your bowl, there is no denying this all-green combo is a delicious one. In this salad: spinach, green butter lettuce, broccoli, avocado, raw pumpkin seeds, chia seeds, flax seeds, and sesame seeds. Toss with balsamic vinegar to not overpower the salad.

Try these out and let me know what you think?

Have your own favorite salad that isn’t considered the norm? Drop it in the comments!

Body Positions for Kipping Pull-ups


Video by Coach Danni

To successfully execute a kipping pull-up, or to link multiple kipping pull-ups together, proper body position is vital. In any part of the exercise, if your body position is incorrect or is thrown off, the pull-ups will be much harder to complete.

See the video from Coach Danni below for a visual guide as to how your body should be positioned throughout the entire rep of a pull-up.

3 Methods for Climbing a Rope


Written by Coach Tony

1. Beginner

Pro: Most contact with the rope for stability

Con: Slowest technique

rope hold 1

2. Intermediate

Pro: Quickest to lock in

Con: Lack of hip range of motion for longer pulls

rope hold 2

3. Advanced

Pros: Fastest method, does not limit hip range of motion, and enables longer pulls

Cons: More difficult to lock in and you may lose track of where the rope is

rope hold 3

Exercising with Multiple Sclerosis


Written by Coach Tony

I had been a multi-sport athlete my entire life and a Recon Marine for 8 years before my life changed abruptly. On Friday, February 8, 2013 I woke up with blurry vision and over the course of the next two days I went completely blind in my left eye. I went into the ER Sunday morning and after about 12 hours and multiple doctors being confused, an MRI confirmed that I had multiple sclerosis and most likely was already winning the battle with MS for about 5 years.

Over the next 6 weeks I went from being on the track and field team in college to completely de-conditioned. I couldn’t work out for longer than about 20-30 seconds and would need to rest for the remainder of the day because of how worn out I had gotten from such a little bit of exercise.

I would try to run, and I would fall – my balance was terrible. I would try to do other exercise, but would overheat and feel like I had the flu. My joints ached all the time and I knew I had to find a solution to this nightmare I was in.

Below are the first three steps I took towards getting back into the best shape of my life and being able to run an Ironman 70.3 this weekend in Michigan:

Doing a HSPU the day after I was diagnosed with MS at Froedtert Hospital.

1. Concept 2 Rower

As I said above, my balance and vision were the first two things affected by MS. I was on the track & field team at Concordia University Wisconsin during my diagnosis and wanted to keep up with my teammates. Pretty much every workout in track targets the heart and lungs, so I needed to find a way to do that, but also minimize my chances of falling and looking stupid. I created a 10-week progressive C2 rowing program for myself. For those of you that don’t know, the Concept-2 rower is the gold standard for indoor rowing ergometers (rowing machines). Collegiate and Olympic crew teams regularly use them during their dry land training and there is almost no way you can fall from a seated position!

I’m not going to lie, this sucked at first! During the 10 weeks, I gained back my work capacity, I could exercise harder and longer, and I was very confident I wouldn’t fall off of a machine that my feet were strapped into! Just about every CrossFit gym in the world is equipped with C2 Rowers and many other fitness clubs as well. I highly recommend you reach out to me for a custom rowing program so that you can experience the same results I was able to! If grip strength happens to be one of your symptoms, no worries! You can get some wrist wraps (meant for weightlifting) and use them on the handle.

2. Assault Air Bike

After completing my first few rowing programs, I finally felt ready to experiment with other fitness modalities. I wanted to try biking, and I was physically able at that point, but the harder I worked out the warmer I got, and the warmer I got the more symptoms I experienced. My solution to this problem wasn’t as obvious as rowing.

I first tried wearing cooling vests, which were bulky, uncomfortable, and didn’t look cool! Then, I tried intervals, but still felt like I was overheating and wasn’t able to do as long of sessions as I had planned. I already knew what Assault Bikes were, but I felt like they were out-dated and something my parents would have used in grade school gym class.

When I finally tried out my first Assault Bike workout I was shocked! It was hard as hell, but I was able to finish my planned workout because there was a steady gust of wind from the large fan at the front of the bike that provides resistance. The assault bike is also a total body workout and is becoming more and more popular in CrossFit gyms.

If you’ve never experienced one before, stop by Moro Performance – we have 10!

3. Swimming

Around the same time that I was searching for the Assault Bike, I also wanted to get back into the pool. Swimming has always been a passion of mine – I was an Amphibious Reconnaissance Marine for 8 years and got very good at it while I was in the military, but when I got diagnosed I took about 2 years off.

When I started swimming again at the Walter Schroeder Aquatic Center in Brown Deer, WI, I fell back in love with it! Not only could I stay cool in the water, it was also great on days when my joints were painful from random MS symptoms. Instead of taking the day off, I could swim laps and feel great doing it!


Because of determination and a no-quit attitude, I was able to overcome a disease that many view as a death sentence – especially athletes! In case you didn’t notice, all three of these options have 2 things in common: they are all total body workouts, and they all focus on improving your aerobic capacity.

People battling MS are also battling an often not talked about symptom: delayed phosphocreatine re-synthesis. All this means for you is that your short term energy stores run out faster, and you recover slower than in people not fighting MS.

The benefits of building up your aerobic work capacity means more energy for longer duration lower intensity activities! If you have some other creative ways that you kick-started your battle with MS, tell me about them in the comments!