Mequon CrossFit Mortalis

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!

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.