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Have a Holiday Helping of Fitness

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The holidays. A time for family, food, and….. fitness?

Fitness can sometimes take a back seat to holiday festivities. Between the travel, office parties, decadent foods, and cold weather (who wants to leave the house when it’s freezing out?), it’s no wonder we look to the new year to rewrite and rekindle our fitness goals.

But it doesn’t have to be this way! A little fitness and mindfulness around eating can make a significant difference in how this season treats you. With that said, we’ve put together some tips and programming to get you through this tough season.

Let’s start with the tips:

  1. Moderation! A slice of pie is fine. A whole pie isn’t a great idea, though. This key tip applies to any season, really.
  2. It’s ok to say no! Really. If a loved one offers you a treat that you don’t need, repeat after me “Oh, no, thank you, I just ate a huge meal.”
  3. Eat regular meals. Don’t starve yourself all day to prep for one huge meal. Chances are, you’ll overeat! And feel terrible.
  4. Try to get some movement in every day. Could be a 30-min walk. Or some youtube yoga. Or one of the workouts below! This daily movement will help you feel sane and give you something to build your day around.
  5. Travel with good food. Truck stops are not farmers markets, and neither are airports. If you’re driving, pack a cooler with healthy, wholesome foods (meal prep!) and fill a bag with non-perishable healthy snacks.  If you’re flying, non-perishable, non-liquids are good ideas. Stick to trail mix, protein bars, dried fruits, jerky, and such.

In addition to the tips above, we thought y’all might enjoy some great at-home or travel workouts to get you through your time away from CrossFit Liberate without losing all that hard-fought progress. These workouts require minimal equipment or no equipment at all, will still get you huffing and puffing, and get you a good deal fitter than no workout at all!






First thing’s first – you’ll need a basic timer. Every smartphone has one in the default clock app, or you can get fancy and download any number of decent and free WOD clocks in the app store.

So! Here are some of our staff’s fave travel/at-home WODs:

Nat – 

In 30 minutes, as many rounds and reps as possible, of
12 situps
6 pushups
12 air squats
400m run

Jan – 

Every minute on the minute for 10 mins perform
10 pushups + 10 air squats
-rest 2 minutes-
Every minute on the minute for 10 mins perform
10 lunges + 10 situps
-rest 2 minutes-
Every minute on the minute for 10 mins perform
10 chair dips + 10 seconds of mountain climbers

Nathan – 

4 Rounds for Time of
400m run + 50 air squats

Kendall –

300 air squats for time

Bobby – 

3 rounds, for as many reps as possible, of:
0:00-2:00 – 200m run + high knees in remaining time
2:00-3:00 – burpees
3:00-4:00 – air squats
4:00-5:00 – plank position (as many seconds as possible)

Brynn – 

100 burpees for time


Let us know what you think of these tips and WODs. Share your times and rep counts! Share some pie, too? We hope y’all have a joyous, healthy, and fit holiday season!


Making the most of your time at CrossFit Liberate.

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Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit Liberate initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.



While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.


If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.


Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially


It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.


Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.


We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.


Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.