The More You Know

What is a CrossFit Hero WOD? Honoring the Fallen Together

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Everytime we get the opportunity to do a Hero WOD, I start out by setting the tone: “Today, we’re doing a Hero WOD. These workouts are different—they’re tough, but they also mean something bigger than just getting through the reps. They’re about honoring the men and women who have sacrificed their lives for us. This is our chance to remember them, show our gratitude, and push ourselves in a way that reflects their courage and strength.” What is a Hero WOD? A Hero WOD (Workout of the Day) is more than just a challenging workout; it’s a tribute. Each Hero WOD is named after a specific fallen soldier, firefighter, police officer, or first responder who died while serving others. These workouts are designed to be tough, mentally and physically, to reflect the complex and selfless lives these heroes led. When we take on a Hero WOD, we do more than work out. We’re carrying the weight of their sacrifice with every rep, every round, and every breath. Today, we’ll honor their legacy by giving our absolute best effort—just like they did. Honoring the Fallen I know some of you have done Hero WODs before, and you understand the significance. But for those of you who are new, this is something special we do as a community. Each rep today is more than a workout—it’s a chance to reflect on the lost lives and remember what they stood for service, sacrifice, and courage. We’re not just here for ourselves today; we’re doing this to honor someone who gave everything. Whether you knew them or not, you’re part of something bigger when you take on a Hero WOD. Take a minute and think about the person behind the workout—what they stood for, what they gave up, and what we get to do today because of them. Here are a few examples of Hero WODs that you might recognize: How to Approach a Hero WOD Hero WODs are intentionally tricky. They’re supposed to push you beyond what feels comfortable. But today isn’t about hitting PRs or competing with the person next to you—it’s about giving your best. However, that looks good for you today. After the WOD: Reflection and Respect When you finish today’s workout, take a moment to reflect. Don’t just rush off. Hero WODs are meant to make us think and feel. Think about the person we honored and the sacrifice they made. Take that gratitude and carry it with you when you leave here today. It’s a privilege to be able to do what we do in the gym—and even more of a privilege to do it in honor of someone who gave their life for others. Closing Thoughts Hero WODs are special. They’re challenging, emotional, and humbling. But more than anything, they’re a way to connect us to something bigger than ourselves. Remember the why when you step up to that barbell today or start that run. This workout isn’t just about you—it’s about honoring someone who can’t be here anymore. Give everything you’ve got. Honor them with your effort, your respect, and your heart. Let’s get to work.

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CrossFit After 50: Unlocking Strength and Mental Clarity

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CrossFit after 50—is it a good idea? CrossFit for women over 50—is it a good idea? CrossFit for men over 50—is it a good idea? Yes, Yes, & Yes! As we get older, our bodies change in many ways. However, staying active is essential for our physical and mental health. People recognize CrossFit for its intensity and flexibility. It provides specific benefits that make it a great fitness option, especially for people over 50. Keep reading to learn how CrossFit can benefit you or someone you value after 50. You will learn about the benefits for both the body and mind. Why CrossFit? CrossFit is a high-intensity, constantly varied training method that focuses on functional movements. Everyday movements like squatting, lifting, pulling, and pushing can enhance one’s quality of life at any age. Plus the workout of the day can be easily modified to meet your specific needs and restrictions as it’s suitable for both beginners and those with years of experience. Benefits of CrossFit for Those Over 50 How to Get Started with CrossFit After 50 1. Start Slow: If you’re new to CrossFit or last exercised a while ago, start with beginner-level workouts. CrossFit trainers can modify exercises to suit your fitness level. 2. Focus on Form: Proper form is essential, especially when lifting weights. Work with a coach to ensure you perform movements correctly to avoid injury. Always listen to your body and don’t push yourself beyond your limits. Safety is a priority in CrossFit, and it’s important to know when to scale back or take a break. 3. Scale as Needed: Be bold and modify exercises. CrossFit is infinitely scalable, meaning you can adjust any workout’s intensity, weight, or complexity to suit your body’s needs. 4. Rest and Recover: Recovery becomes more critical as we age. Give your muscles time to repair between workouts and incorporate recovery practices like stretching, foam rolling, or massage. 5. Talk to Your Doctor: If you have any health issues, it’s wise to talk to your doctor before starting a new fitness plan. Conclusion: Embrace the Power of CrossFit After 50 When it comes to fitness after 50, CrossFit is more than just a workout. It’s a comprehensive approach to regaining strength, improving health, and sharpening mental focus. It’s a dynamic way to stay fit, build muscle, enhance mobility, and improve heart health. With the right adjustments and support from a coach, CrossFit can help you live a healthier and stronger life, regardless of your age. CrossFit is a good choice if you want to stay independent. It helps keep your mind active, and you can enjoy being part of a supportive community. CrossFit can help you live a healthier and stronger life with the proper adjustments and support from a coach. This is true for people of all ages. Are you ready to get started? At CrossFit Liquid, we welcome athletes of all ages and fitness levels. Our experienced coaches will guide you through tailored workouts for your body and goals. Click the link below to learn more about us.

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Strong women athlete lifting heavy item overhead showing her strength and skill

CrossFit and Female Hormones: Understanding the Balance

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One of CrossFit’s most empowering aspects is how it embraces and celebrates strength. For women, CrossFit can lead to incredible physical transformation—building muscle, improving endurance, and boosting confidence. However, behind these gains lies an intricate hormonal balance that significantly influences performance, recovery, and overall well-being. Understanding how CrossFit can interact with your hormones can help you tailor your training to optimize health and performance. Let’s dive into the relationship between CrossFit and female hormones and how to use this knowledge to thrive in your fitness journey. The Role of Female Hormones Hormones are crucial in women’s health, influencing everything from metabolism and energy levels to muscle development and mood. The primary hormones in physical performance include estrogen, progesterone, testosterone, and cortisol. Let’s break down their roles: CrossFit and the Menstrual Cycle CrossFit is known for its intensity, but adjusting your workouts to your menstrual cycle is essential to maximize results and avoid burnout. Avoiding Hormonal Imbalances from Overtraining One risk of intense training like CrossFit is overtraining, which can disrupt the delicate balance of hormones. Symptoms of overtraining include irregular or missed periods, excessive fatigue, mood swings, and trouble sleeping. To prevent hormonal imbalances, consider the following: Benefits of CrossFit on Hormonal Health While it’s essential to be mindful of how CrossFit impacts your hormones, its positive effects on hormonal health are also worth noting. Conclusion: Embrace Your Hormonal Rhythm CrossFit and female hormones can work in harmony if you listen to your body and adjust your training to your hormonal cycle. Understanding your body’s natural fluctuations can help you optimize performance, avoid burnout, and support your overall health. By embracing the ebb and flow of your hormonal cycle, you can tailor your CrossFit training to get stronger, feel more energized, and maintain physical and mental balance. Whether you’re pushing through a tough WOD or taking a step back for recovery, the key is to be kind to yourself and honor what your body needs each step.

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The Power of Planning Your Week: Focusing on What Matters

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Life can get chaotic—work deadlines, family commitments, and unexpected events often leave little room for the things that truly matter, like your health and well-being. But what if I told you there’s a simple strategy that can help you stay on track even when life gets busy? That strategy is planning your week in advance. The Importance of a Plan Planning isn’t just about being organized; it’s about prioritizing your goals and setting yourself up for success. When you take the time to plan, you’re making a conscious decision to focus on what’s important. Whether you fit in workouts, meal prep, or simply carve out some time, a plan gives you a roadmap so you’re not left scrambling when things get hectic. A Real-Life Example: The Power of Meal Planning One of our nutrition clients recently shared a handwritten meal plan they created for the entire week. Each day, they listed every meal—breakfast, lunch, dinner, and even snacks. Writing it down has taken the guesswork out of their daily meals, saving them time, reducing stress, and, most importantly, keeping them accountable to their goals. By planning their meals ahead of time, they no longer have to wonder what’s for dinner after a long day at work. Instead, they can focus on enjoying their meals, knowing they are nourishing their body with the right foods. Accountability and Consistency One of the biggest benefits of planning your week is the accountability it creates. When you’ve written something down, it feels more official. It’s a commitment to yourself. That meal plan on the fridge isn’t just a list; it’s a promise to make choices that align with your goals. Consistency is key to achieving long-term results, whether in your fitness journey, your nutrition, or any other area of life. Planning your week helps you stay consistent by removing the obstacles that often lead to excuses. You know what needs to be done, and you’ve already figured out how to make it happen. How to Start Planning Your Week Final Thoughts Planning your week might seem small, but it can significantly impact your life. It’s about taking control of your time and ensuring that the things that matter most are noticed. So, take a cue from our client—grab a pen, write down your goals, and watch how much easier it becomes to stay on track. Remember, the key to success is consistency, and consistency starts with a plan.

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Embracing Suckcess: The Uncelebrated Victory of Showing Up

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We all love the highlight reels—those moments when everything clicks when the hard work pays off, and we feel invincible. But what about the days when things fall apart, the effort seems in vain, and the progress feels nonexistent? Welcome to the world of “suckcess.” What is Suckcess? Suckcess is more than just a clever play on words; it’s a concept that encapsulates the reality of any journey toward a goal. It includes those hard days that don’t go as planned, the moments when you’re giving it your all but still feel stuck, and the times when, despite inching closer to your goal, you somehow feel further away. Suckcess is waking up early for that workout and feeling like you’ve gone backward instead of forward. It’s sticking to a nutrition plan and stepping on the scale only to find the needle hasn’t budged—or worse, it’s moved in the wrong direction. It’s doing the right things repeatedly but not getting the instant gratification we’ve been conditioned to expect. The Power of Suckcess But here’s the thing: suckcess is a critical part of the process. It’s easy to celebrate the big wins, but the real growth happens in the trenches, during those tough days when everything seems to be working against you. Suckcess teaches resilience. It’s the training ground for grit and determination, the birthplace of actual progress. When you experience suckcess, you build the mental and emotional muscles that will carry you to your ultimate goal. You’re learning to show up even when the rewards aren’t immediate, and that’s where the magic happens. Why You Should Embrace Suckcess How to Navigate Suckcess Days The Reward of Suckcess In the end, suckcess isn’t something to be avoided or dreaded—it’s something to be embraced. It’s a sign that you’re pushing yourself, stepping outside of your comfort zone, and being committed to your goal, no matter what. So, the next time you have one of those days, remember: suckcess is part of the journey. Keep showing up, keep putting in the work, and know that every suckcess day brings you one step closer to the success you’re striving for.

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Eat This, Not That

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15 Rules To Keep You On Track When You Eat Out 1. Skip The Soda 🥤 , Order Water Or Unsweetened Tea ☕️ Most drinks like soda, sweet tea, and alcoholic spirits contain 200+ calories… PER CUP. Opt for water or unsweetened tea to avoid any unnecessary calories. You can add a slice of lemon or lime to jazz it up, or even ask for soda/sparkling water if you are feeling fancy. 2. No Butter 🧈 And Oil Butter and oil (the quality stuff) can be good for your health, but they can also make the calories add up, especially when eating out (less control over the quantity). You see, at restaurants, more often than not they use vegetable or canola oil, which aren’t exactly top-notch choices. Ask your server to have the cooks omit the butter and oil on your vegetables. 3. Be Cautious Of Dressings Most salad dressings contain about 75 calories per tablespoon and can contain MSG (often associated with headaches, nausea, and lethargy). Ask your server for vinegar (or a lemon squeeze) and oil, and have your server put it on the side so you can control the portion. 4. Say No To Bread 🍞 & Butter/Chips & Salsa Who doesn’t love A FREE appetizer?! Ugh… it’s so tempting. Don’t put yourself in a position where you have to stare at it and deny it. Kindly tell your server right away that you don’t want it and ask them not to bring it. 5. Look At The Menu Ahead Of Time 📋 Just as we mentioned in the last lesson, look at the menu online BEFORE you get to the restaurant. Decide what you plan to order ahead of time so you don’t have to look at the menu and see all the drool-worthy photos. This makes it much easier to not be swayed into bad decisions. 6. Order First 🥇 Have you ever ordered last, and in the amount of time it took for everyone else to order, you suddenly changed your mind about what you PLANNED to order and caved? Yeah, me too. When you go out to eat with friends, especially those who you KNOW are probably going to order less-than-healthy options, do yourself a favor and order first! 7. Leftovers – Yay or Nay? 🧐 More often than not, restaurant portions are WAY too big. Plan on taking leftovers home with you for tomorrow’s lunch to avoid overeating in one sitting. But here is the caveat: ONLY take food home if the food you ordered is in line with your goals. The rule for “treat” meals is to NEVER take home leftovers. It’s okay to enjoy a “treat” meal every not and then… but you don’t need to double down by taking leftovers home. 8. Veggies For The Win 🥦🥬🫑 Most entrees come with two sides. Often a vegetable and a starch, but sometimes you get to pick your sides. Rather than doubling up on the starches, opt for one starch and one veggie. Or better yet, double up on the veggies! 9. Order Soup As An Appetizer 🥣 If everyone is ordering appetizers and you are worried you will have to stick your hands in your lap while watching everyone else indulge, order yourself a healthy soup to keep your hands busy! Just make sure when you choose a soup, you steer clear of anything described as “creamy” or “bisque”. 10. Substitute The Bread 🥬 If you order a burger or tacos, ask to have it lettuce wrapped. Most restaurants can now accommodate by replacing the bun or tortillas with lettuce now, as it’s become widely popular. It might be a little messier, but it will save you a lot of calories, and create more room for your veggies on the side! 11. The DIY Fall Back Order 🍗🥦 Ordering a 6 – 8 oz. chicken breast, steak, or fish (cooked without butter or breading) with a side of broccoli, asparagus, or other greens (again, no butter or oil) may not be on the menu, but you can likely order it if they have those ingredients. Don’t be afraid to ask your server and piece a meal together by simply ordering “sides” of each item (side of chicken, side of broccoli, etc.) 12. Avoid Anything With The Following Descriptions 🚫: 13. Ask The Server For Help 🙋🙋‍♀️ Your server likely has some inside knowledge about what the healthier options are on the menu (and even possibly some options NOT on the menu)! Don’t be afraid to ask for their expertise. 14. Say No To Fries 🍟 🙅🏾‍♂️ Fries are cheap to make and come as a side to a majority of dishes in restaurants. Not only are they not healthy, but they are hyper-palatable, which means you can’t have just one! Swap out the fries for a veggie or a side salad. 15. Skip Dessert 🍨 Seems obvious, right? I like to have a rule that I only ever order dessert on a very special occasion or my birthday. If it’s just a random Friday evening and I’m out with my significant other or friends, we always skip dessert. Think of it as only a “special occasion” order.

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Mastering RPE in CrossFit

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In the heart-pounding world of CrossFit, where intensity reigns supreme and sweat angels are frequently posted on social media accounts as a badge of honor, there’s a hidden secret to unlocking your true performance potential. It’s not about mindlessly pushing through grueling workouts or chasing elusive personal records. No, it’s about something more nuanced, more intuitive—Rate of Perceived Exertion (RPE). So what is Rate of Perceived Exertion? RPE is a subjective measure to assess an individual’s perception of the intensity or effort expended during physical activity or exercise. Rather than relying on objective measurements like heart rate or weight lifted, RPE considers the individual’s experience and perception of the effort exerted. It provides a way to quantify the intensity of exercise based on how it feels to the person performing it. The RPE scale typically ranges from 1 to 10, with each number representing a different level of perceived effort. Here is a common interpretation of the RPE scale: Using the RPE scale, individuals can assess their perceived exertion at any given moment during exercise and adjust their intensity accordingly. This helps them balance pushing their limits and avoiding overexertion or injury. RPE can be used in various forms of physical activity, including cardio workouts, strength training, and sports performance. Alright, so when do we use it in CrossFit Workouts? All the time! Think about the whiteboard brief when a coach is reviewing the daily workout. k about 15.12.9 Burpees and Pull Ups. The coach might say this is meant to be a fast-paced workout that you should be able to continuously move through. So your RPE is intended to be high, a 9/10. RPE is also considered for people who can’t do pull-ups when the pull-up movement is changed to Jumping Pull-ups or Ring Rows. Now on the flip side, think about a 30-minute workout. Can you sprint for 30 minutes? Probably not. So the coach will usually say to pace this to allow you to continuously move. You could rank a 6-7 on the 10-point scale. When else is RPE used? Strength sessions! Historically, we’ve used percentages to gauge improvements and set targets for daily progressions. However, in a CrossFit environment, it takes a lot of work to understand how well-recovered a person is from the workouts of the previous days and/or daily life stressors. A 200# back squat could feel easy one day, 5/10. Then the next day, that same 200# back squat can feel like 1,000#’s, ranking a 10/10. How can this be? Recovery. Sleep, daily stressors, impacts from previous workouts, eating habits, etc., all play a role in recovery, and depending on how well you recover, it will significantly impact how you perform each day. So next time you find yourself struggling on a lift that you successfully achieved a few days ago or are at the whiteboard listening to a workout brief, you’ll better understand what’s happening and how to apply RPE to your specific needs.

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Why Training with CrossFit Liquid Works?

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Since our inception two years ago, people from all walks of life have walked through our doors. Each has different goals, and the results our members have achieved are mind-blowing… That’s not a coincedence… Or luck… The Strategist During your first 90 days here, I play the “The Strategist.” My job as your trainer is to lay out the foundational workouts for the first week and each week after you’ll complete them. Imagine what you can accomplish in a day (or in 6 weeks) when you have someone who WON’T let you off the hook with your daily tasks and WON’T accept excuses! 5 Pillars of CrossFit Liquid Spoiler alert, this is why we are so different from any other gym, program, or challenge out there! Together, we’ll focus on your FITNESS, NUTRITION, STRESS MANAGEMENT, and SLEEP while providing the ACCOUNTABILITYnecessary for you to succeed! It all starts today! I can’t wait to see what possibilities open up for you when you mix the proper “know-how” with immediate execution for the first 30, 60, and 90 days… It’s going to be a game-changer for you!

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