Mequon CrossFit Mortalis

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!

Summertime Salsa


Written by Coach Lisa

Summer is the perfect time to take advantage of all of the fresh produce we have available in the midwest! I love a good salsa, and while the traditional tomato, onion and cilantro varieties are great, I was looking for something fresh and new.

Presenting my current favorite: Summer Corn Salsa


Lisa’s Summertime Salsa

You Will Need

2 ears corn, roasted with the kernels removed
1 can black beans, drained and rinsed
4 roma tomatoes, chopped
1 red bell pepper, chopped
1 avocado, chopped
1/2 red onion, diced
1 jalapeño, diced (more if you want more heat!)
2 cloves garlic, minced
1/2 bunch of cilantro, chopped
lime juice


Combine all ingredients in a large bowl. If you are not serving or eating this right away, I recommend leaving the avocado out so it does not brown – add in avocado right before you enjoy! Season to taste with salt, pepper and lime juice.

This recipe is super simple, and healthy! With the exception of the corn, no cooking is required.

Ways I suggest you enjoy this: On healthy chips, as a dip for veggies, on a taco salad, or on top of your eggs in the morning. Options are unlimited!

Let me know how you like it!

Pistol Squat Progressions


Video by Coach Danni

The pistol squat is hard to master. If you are struggling to perfect it, try one of these progressions from Danni!

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Eat Your Brussels, and Enjoy Them Too!


Written by Coach Lisa

I’m sure most of you are still not eating enough vegetables throughout your day and are in need of recipes that will want to make you eat them!

Any time I bring up Brussels sprouts as an option, most people wrinkle their nose at the suggestion. What I’ve found is if there is a vegetable someone doesn’t like, it is most likely because he or she has not had it prepared in such a way to bring out the best flavor.

Example: someone’s mother boiled brussels sprouts when they were a child and was served mushy, flavorless sprouts – it doesn’t have to be this way! Try my recipe below and see if you will end up loving them as much as Anthony and I do!

Pan Seared Brussels and Bacon

You Will Need

1 pkg brussels sprouts (see image below)
1/3 package thick cut bacon
garlic powder
1 tbsp olive oil*


Take a skillet, (cast iron preferred), and begin to preheat it over medium-low heat.
Cut the hard ends off of the brussels sprouts – don’t skip this step!
Slice eat sprout in half (or quarter them if they are large). Set aside.
Stack strips of bacon and slice lengthwise first, then chop into 1/2 inch pieces.
Add your bacon to your skillet and increase heat to medium.
Let bacon cook and when a minority have begun to turn golden brown, add your brussels sprouts to the pan.
Stir to incorporate and coat the sprouts in the bacon fat.
*If there is not enough bacon fat in the skillet to coat all brussels, add in the tablespoon of olive oil and mix to coat.
Season with pepper and a bit of garlic powder.
Cook your mixture for approximately 5 minutes, until sprouts turn bright green.
Increase skillet temperature to medium-high heat and begin to sear the brussels sprouts. Cook for an additional 5-7 minutes.
Your dish is done when brussels sprouts are tender, but slightly charred and bacon is crisp!

Other Cooking Suggestions

This dish is really simple and super delicious with just bacon and brussels sprouts, but there are other ingredients I recommend to change it up a bit.

Mushrooms: Choose hearty mushrooms such as button or portabella (or shiitake if you’re looking for an anti-inflammatory effect!), and roughly chop them. Add these to your skillet at the same time as the brussels sprouts.

Apples: Want to give your dish a healthy, sweet twist? Chop up 1-2 Granny Smith apples, leaving the skin on for added nutrients. Add the apples to you skillet about halfway through the cooking process.

Give this dish a try and change your opinion of brussels sprouts! Let me know how you like it!