WHAT IS PROTEIN?

CrossFit training blends lifting, gymnastics, and high-intensity conditioning—putting a unique level of stress on the body. Every pull-up, squat, and thruster creates microtears in muscle fibers, and without proper recovery, those tissues can’t rebuild stronger. Protein is the key nutrient responsible for repairing damaged muscle, supporting lean mass, and helping athletes bounce back between workouts. Simply put: without enough protein, your body can’t adapt to the demands of CrossFit.

For most athletes, aiming for 0.8 -- 1.2 grams of protein per pound of bodyweight per day is the sweet spot for performance and recovery. Spreading protein throughout the day—especially with a solid post-workout source—helps maximize muscle repair and keep energy levels steady. Quality options like eggs, lean meats, Greek yogurt, cottage cheese, and whey protein make hitting this goal much easier, especially for busy schedules.

When protein intake is dialed in, athletes recover faster, build more muscle, feel stronger, and perform better in workouts. On the flip side, low protein often leads to stalled progress, lingering soreness, and frustrating plateaus. If you want to lift heavier, move faster, and look like you train, start by prioritizing protein. The more consistently you fuel your body, the more consistently it will reward you in the gym.

CrossFit vs. Traditional Gyms: What’s the Difference and Which Is Right for You?

When it comes to fitness, you have more options than ever. From big-box gyms filled with machines to small-group CrossFit boxes, the choices can feel overwhelming. But what actually sets CrossFit apart from a traditional gym — and why do so many people make the switch? Let’s break it down.

The Environment 

Traditional Gym: You walk in, pop your headphones in, and do your own thing. Machines line the walls, and free weights fill the racks. It’s self-guided — great for people who already know what they’re doing and enjoy working out solo.

CrossFit Gym: You walk in and get greeted by name. The music’s up, the whiteboard is ready, and the workout is programmed for you. Every class is led by a certified coach who guides, corrects, and motivates you. You’re surrounded by people pushing through the same workout — and cheering each other on. The difference? Community. Accountability. Energy. You’re never just another member swiping in — you’re part of a team.

The Programming 

Traditional Gym: Most people follow a split routine or repeat the same machines and cardio equipment. Progress can stall without structure or variation.

CrossFit Gym: Every workout (known as the “WOD” — Workout of the Day) is planned and balanced with intent. CrossFit combines strength training, conditioning, and functional movement — things like squats, pulls, presses, and carries that translate to real life. The variety keeps things exciting and helps you build well-rounded fitness. The difference? You don’t have to guess what to do. The programming is designed to get results and keep you improving across strength, endurance, and skill.

The Coaching 

Traditional Gym: Personal training is optional — and often extra. Without it, you’re responsible for learning proper form and staying motivated.

CrossFit Gym: Every class is coach-led. Coaches teach technique, provide scaling options for all fitness levels, and make sure every rep is performed safely and effectively. The difference? You’re never alone in your training. CrossFit coaches are hands-on, focused on form, and genuinely invested in your progress.

The Results 

Traditional Gym: You can get great results — if you have a plan and stay consistent. But it’s easy to plateau or lose motivation when you’re on your own.

CrossFit Gym: The combination of structure, variety, accountability, and community keeps you coming back — and that consistency leads to progress. Stronger lifts, faster times, better endurance, and improved confidence all follow. The difference? You’ll see and feel measurable progress. The results go beyond the gym — better movement, more energy, and confidence in everyday life.

The Community

This one’s simple. In a traditional gym, people keep to themselves. In CrossFit, people know your name, celebrate your wins, and notice when you’re gone. That support system is often the game-changer that keeps people consistent long-term.

Both traditional gyms and CrossFit have their place — it depends on what you’re looking for. If you prefer to work out alone, already have a solid routine, and just need access to equipment, a traditional gym can be great. But if you want coaching, structure, variety, accountability, and a community that pushes you to be your best — CrossFit offers something truly different. At CrossFit Woolly Mammoth, we don’t just train bodies — we build stronger humans.

Nutrition in CrossFit. . . . Sure!

Nutrition is the foundation of performance, recovery, and overall health in CrossFit. You can train hard in the gym, but without proper fuel, your progress will be limited. A well-balanced CrossFit diet typically emphasizes whole, nutrient-dense foods: lean proteins to repair and build muscle, carbohydrates to fuel high-intensity workouts, and healthy fats to support long-term energy and hormone function. Just as workouts are varied, your nutrition should also support the different demands of strength, conditioning, and recovery. Hydration plays a key role as well, keeping your body ready to perform day after day.

The importance of CrossFit nutrition goes beyond aesthetics—it’s about training smarter, recovering faster, and maximizing results. Eating with intention ensures your body has the energy for heavy lifts, the stamina for long conditioning workouts, and the nutrients to bounce back quickly. By pairing consistent training with dialed-in nutrition, athletes can achieve not only better performance but also greater overall health. CrossFit’s approach to nutrition is simple: eat real food in the right balance, and your results inside and outside the gym will follow.

Who Should I Go to For Aid?

While your CrossFit coach is your go-to resource inside the gym, sometimes it’s important to seek outside professionals to support your training and overall health. A physical therapist or sports chiropractor can help with injury prevention, mobility issues, or recovery from aches and pains that go beyond normal post-workout soreness. A nutrition coach or registered dietitian can provide personalized guidance on fueling your workouts, managing weight, or addressing specific dietary needs. These experts give you the tools to complement your hard work in the gym and keep your body performing at its best.

Beyond the physical, don’t forget about healthcare providers such as your primary care doctor, who can monitor long-term health markers like blood pressure, cholesterol, and overall wellness. Even professionals like massage therapists or mental health specialists can play a vital role in recovery and performance by reducing stress and promoting balance. Seeking aid outside the gym isn’t a sign of weakness—it’s an investment in your health. By building a strong support team, you give yourself the best chance to stay consistent, avoid setbacks, and get the most out of your CrossFit journey.

Shout out to our Friends at Rock Solid Physical Therapy and Chiropractic Company of Mequon!

Cooling Down Post WOD

Cooling down and stretching after a WOD (Workout of the Day) is just as important as the workout itself. Intense training raises your heart rate, builds up lactic acid, and places stress on your muscles and joints. A proper cool down helps gradually lower your heart rate, improve circulation, and flush out waste products, reducing the risk of dizziness or fatigue once you stop moving. It also helps signal to your body that the hard work is over, shifting you into recovery mode.

Stretching after the workout adds another layer of benefit by improving flexibility and easing tight muscles. Post-WOD stretching can reduce soreness, increase your range of motion, and help your body recover faster for the next session. Over time, it also supports better movement patterns, making lifts, gymnastics, and conditioning more efficient and safe. In short, cooling down and stretching isn’t just about feeling good in the moment—it’s an investment in long-term performance and injury prevention.

Top 3 Cool Down Exercises:

1. Child’s Pose – Helps release tension in the lower back and shoulders while calming the nervous system.

2. Pigeon Stretch – Opens up the hips and glutes, which are heavily worked in squats, lunges, and running.

3. Banded Hamstring Stretch – Loosens tight hamstrings and improves flexibility for pulling and hinging movements.

The Hook Grip

The hook grip is a technique used in weightlifting where you wrap your thumb around the bar and then lock it in place by wrapping your fingers over the thumb. While it might feel uncomfortable at first, this grip creates a stronger, more secure connection to the bar than a traditional overhand grip. By anchoring the thumb under the fingers, the bar is less likely to slip, especially during heavy Olympic lifts like the snatch and clean and jerk. This allows athletes to focus on explosive movement and proper form instead of worrying about grip strength giving out. In CrossFit, the hook grip is essential because it helps athletes lift heavier loads more safely and efficiently. It reduces grip fatigue during high-volume barbell work and improves bar control during fast, dynamic lifts. Although it takes some time to get used to, most athletes find the benefits far outweigh the initial discomfort. Learning and consistently practicing the hook grip can be a game-changer, giving you the stability and confidence needed to push your lifting to the next level.

How to Use the Hook Grip:

• Place your hands on the bar in your normal lifting position.

• Wrap your thumb around the bar first.

• Roll your index and middle fingers over the top of your thumb, “locking” it in place.

• Keep your grip firm but relaxed—don’t over-squeeze.

• Practice with lighter weights to get used to the pressure before using it on heavier lifts.

Olympic Weightlifting & CrossFit

Olympic lifting refers to the two lifts contested in the sport of Olympic weightlifting: the snatch and the clean and jerk. These movements involve explosively lifting a barbell from the ground to overhead in one or two motions, requiring a blend of strength, speed, coordination, and mobility. Unlike traditional weight training, Olympic lifts emphasize full-body power and precise technique, making them some of the most dynamic and athletic movements in the fitness world.

CrossFit includes Olympic lifting because it develops skills and benefits that carry over into both training and everyday life. These lifts build strength in the legs, core, and upper body while also improving balance, flexibility, and body awareness. Beyond the physical, they train athletes to be explosive and efficient—qualities that enhance performance in everything from running and jumping to everyday tasks like lifting and carrying. By incorporating Olympic lifts, CrossFit challenges athletes to move with power and precision, helping them unlock a higher level of fitness.

Power Lifting & CrossFit

Powerlifting refers to the three foundational strength lifts: the squat, the bench press, and the deadlift. Unlike Olympic lifting, which emphasizes speed and explosiveness, powerlifting focuses on moving heavy loads through controlled ranges of motion. These lifts develop maximum strength in the legs, back, and upper body while teaching athletes how to safely brace, stabilize, and generate force. Because they are straightforward and measurable, powerlifting movements are one of the best ways to track raw strength gains over time.

CrossFit incorporates powerlifting because strength is a cornerstone of functional fitness. Building a stronger squat, press, and deadlift directly improves your ability to perform everything else—whether it’s Olympic lifting, gymnastics, or mono-structural conditioning. Beyond the gym, this strength carries over into daily life, making tasks like lifting, carrying, and moving with confidence much easier. By blending powerlifting with other training methods, CrossFit ensures athletes develop both raw strength and the versatility to apply it in any situation.

Monostructural Conditioning & CrossFit

Mono-structural conditioning in CrossFit refers to repetitive, cyclical movements like running, rowing, biking, and skiing. These are often called “cardio” exercises, and they’re designed to build endurance, stamina, and cardiovascular health. Unlike weightlifting or gymnastics, mono-structural work challenges the heart and lungs directly, helping athletes sustain effort for longer periods of time. These movements may seem simple, but they are essential for improving aerobic capacity and overall fitness.

CrossFit emphasizes mono-structural conditioning because it prepares athletes to handle both short bursts of intensity and longer workouts that require pacing. A stronger cardiovascular system not only boosts performance in workouts but also supports recovery, energy levels, and health outside the gym. By combining mono-structural conditioning with strength and skill work, CrossFit ensures athletes develop well-rounded fitness, capable of tackling any challenge—whether it’s running a mile, finishing a high-intensity workout, or just keeping up with the demands of everyday life.

Gymnastics & CrossFit

In CrossFit, gymnastics doesn’t mean tumbling routines or the balance beam—it refers to bodyweight movements that build strength, control, and coordination. Pull-ups, push-ups, dips, handstands, and muscle-ups are all part of the gymnastics category in CrossFit. These movements teach athletes how to move and control their own body through space, developing not only upper body and core strength but also balance, mobility, and awareness. Mastering these skills lays a foundation for athleticism that benefits every other aspect of training.

Gymnastics is included in CrossFit because it helps athletes build functional strength without relying on external weights. Learning how to move your body efficiently translates directly into daily life, whether it’s climbing, carrying, or simply having the mobility to move well as you age. It also creates a powerful balance between strength and skill—reminding athletes that fitness isn’t just about lifting heavy, but about moving with precision and control. By combining gymnastics with weightlifting and conditioning, CrossFit creates well-rounded athletes who are capable of tackling any physical challenge.

REPS FOR MS

Multiple Sclerosis (MS) is a chronic condition that affects the central nervous system, often leading to muscle weakness, fatigue, and coordination challenges. While there’s no cure, research consistently shows that regular exercise can help manage symptoms and improve overall quality of life. At CrossFit Woolly Mammoth, we believe movement is medicine — and CrossFit’s combination of functional training, accountability, and community makes it an incredibly powerful tool for those living with MS.

What makes CrossFit so effective is its scalability and focus on functional movement. Every workout can be adjusted to meet individual needs — from modifying weights and reps to choosing movements that build strength safely. The varied, full-body approach helps improve balance, coordination, and endurance, all of which are vital for maintaining independence and stability. Regular training also combats fatigue, enhances mood, and boosts confidence — benefits that go far beyond the gym floor.

Perhaps the greatest advantage comes from the community itself. At CrossFit Woolly Mammoth, no one trains alone. Our members and coaches foster an environment of encouragement and support, helping every athlete — regardless of ability — feel seen, capable, and strong. For those managing MS, CrossFit isn’t about competing; it’s about consistency, empowerment, and progress. Every class is an opportunity to take control, build resilience, and discover what your body is truly capable of.

Take it first hand from one of our athletes here at CFWM.

“CrossFit is great for anyone living with this chronic illness. It combines strength, cardio and functional movements that improve your overall health and well-being. For people with MS, it helps build balance, endurance and everyday strength which are important for maintaining your strength for everyday life. It also offers me a much needed mental escape. The supportive community makes it even more powerful, reminding us that we are stronger together. I'm not sure what I would do without my gym Family.”

Post CrossFit Recovery

Recovery is just as important as the workout itself, and there are three key things that can make the biggest difference after a CrossFit session: hydration, nutrition, and sleep. First, rehydrating after training helps replace the fluids and electrolytes lost through sweat, keeping your muscles and joints working properly. Next, fueling your body with a balance of protein and carbohydrates within a couple of hours of your workout helps repair muscle tissue and restore energy, so you’re ready to perform again. Finally, prioritizing quality sleep is where the real recovery happens—your body repairs, rebuilds, and adapts during rest, not in the gym.

Together, these three pillars of recovery set the foundation for long-term progress. Skipping them can lead to fatigue, slower gains, and even injury over time. The more consistently you hydrate, eat to recover, and sleep well, the faster your body adapts to the demands of CrossFit. Recovery isn’t just about feeling less sore—it’s about giving your body the tools it needs to come back stronger, day after day

Who is a CrossFit Coach?

A CrossFit coach is more than just someone who leads a workout—they are a trained professional dedicated to helping athletes move safely and effectively. Every certified CrossFit coach goes through a rigorous course that covers functional movement, body mechanics, and how to properly teach and scale workouts for different fitness levels. Their job isn’t just to call out reps but to ensure athletes understand how to move correctly, prevent injury, and build strength that translates to everyday life.

What makes CrossFit coaches uniquely qualified is their deep focus on the fundamentals of human movement. They study how the body should squat, press, pull, and hinge in ways that protect the joints and develop long-term fitness. A good coach doesn’t just correct form in the moment—they teach athletes why mechanics matter, creating awareness that carries over beyond the gym. With their knowledge and eye for detail, CrossFit coaches bridge the gap between working out and truly training, guiding athletes to perform at their best while keeping health and safety at the forefront.

For new athletes, it’s important to know that your coach is approachable and there to support you. No question is too small—whether it’s about scaling a movement, modifying for an injury, or simply learning how to hold a barbell correctly. Coaches want you to feel comfortable asking for help, because that’s how you grow and stay safe. They’re not just trainers; they’re partners in your fitness journey, and their goal is to help you build confidence one step at a time.

What’s Needed Before Class One?

Starting CrossFit is exciting, but walking into your first class prepared can make all the difference. Before stepping through the doors, new athletes should take time to understand the basics—show up a few minutes early, wear athletic shoes with a solid sole and comfortable clothes, also bring water. It’s also a great idea to review any welcome email or information your gym provides so you know what to expect. CrossFit may look intimidating at first, but remember that every movement can be scaled to your current ability. You don’t need to be in peak shape to begin—just a willingness to learn and try.

Equally important is mindset. Go in ready to listen, ask questions, and learn proper technique before worrying about speed or heavy weights. Communicate with your coach about any past injuries or limitations so they can tailor the workout to your needs. Most of all, keep an open mind and embrace the process. The first class is about finding your rhythm, not competing with anyone else. If you show up prepared, stay coachable, and trust the process, you’ll set yourself up for success on your CrossFit journey.

Why Start CrossFit

CrossFit is more than just a workout—it’s a training method built to improve your overall fitness and lifestyle. With constantly varied movements that combine strength training, conditioning, and functional skills, you’ll find yourself stronger, faster, and more capable in everyday life. Instead of sticking to the same gym routine, CrossFit challenges your body in new ways, ensuring you never plateau and always have something to work toward. Whether you want to lose weight, build muscle, or simply feel healthier, the program adapts to any fitness level and goal. But ultimately is a style of fitness for those looking to challenge themselves and try new things!

What makes CrossFit truly unique, though, is the community. Every workout is done in a supportive group setting where encouragement and accountability thrive. You’re not just lifting weights or sweating through a workout—you’re building relationships, pushing past limits, and celebrating progress together. That energy and camaraderie keep people showing up day after day, transforming fitness from a chore into a lifestyle. If you’re ready to step outside your comfort zone and discover your full potential, CrossFit Woolly Mammoth is the perfect place to start this journey.