Mt. Tabor CrossFit

What to Eat Before a Workout: A Coach's Guide to Pre-Workout Fuel

Fri, 04 Sep 2026 20:59:16 GMT

What to eat before a workout, and when to eat it, is one of the most hotly debated topics in fitness. Everybody has an opinion. The good news is that exercise science gives us actual research to work from, so we don't have to guess.

Here's what we tell members at Iron Keep Fitness in Portland.

What Should You Eat Before a Workout?

The general consensus: a full meal that's roughly two-thirds carbohydrates and one-third protein , eaten one to two hours before you train. Enough food that you're not fighting hunger halfway through the workout.

The split matters because the two macros do different jobs:

Carbs fuel the work. They're what your body burns to hit the barbell hard and hold on through a metcon.
Protein rebuilds. It's what repairs muscle tissue afterward so you recover and come back stronger.

Some practical examples:

Oatmeal with a scoop of protein powder and a banana
Rice, chicken, and vegetables
Greek yogurt with berries and granola
A turkey sandwich on whole grain bread

How many grams of carbs and protein you need each day is a much more individual number. It depends on your bodyweight, your training volume, and what you're actually chasing and, that's a conversation worth having with a coach.

How Long Before a Workout Should You Eat?

One to two hours is the sweet spot for a full meal. That gives your stomach time to empty enough that you're not sloshing through burpees, while the fuel is still available when you need it.

Closer to class than that? Go smaller and lean toward carbs. Thirty minutes out, a banana, a rice cake with honey, or half a protein shake will do more for you than nothing at all.

Should You Work Out on an Empty Stomach?

Short answer: no.

For years, "fasted cardio" was sold as a fat-loss shortcut, train before breakfast, burn more fat. Your body does burn a higher percentage of fat during the session. But when studies control for total daily calories and protein, that difference doesn't show up as better body composition weeks later. The scale doesn't care when you ate.

What you do get is a worse workout. And that matters a lot in CrossFit, where the intensity is high and the engine runs on carbohydrate. No fuel means you can't push. If you can't push, you're not getting the adaptation you came for.

It also doesn't matter that you don't feel hungry. Hunger cues and available fuel are two different things.

What About the 5:45 Class?

This is the honest exception. Nobody's eating a full meal at 4 AM.

You don't need one. You need something small and mostly carbohydrate, 20 to 30 minutes before class:

A banana
A slice of toast with jam or honey
A handful of dates
Half a protein shake with a scoop of oats
Applesauce pouch

Then eat a real breakfast with protein after you train. Something beats nothing every single time.

What to Eat After Your Workout

A protein shake right after training is an easy, effective way to hit your daily protein target, especially when your next real meal is hours out. It doesn't have to be a shake, it just has to happen. The daily total matters more than the thirty-minute window everyone used to panic about.

Making It Actually Happen

Knowing what to eat is the easy part. Having it ready when you're walking out the door at 5:40 AM is the hard part.

We live in a world with a ridiculous number of solutions to that problem: grab-and-go snacks, protein shakes and bars, meal prep services, batch cooking on Sunday. Pick the one you'll actually keep up with. Consistency beats optimization.

Talk to a Coach

This is the stuff our coaching staff loves to nerd out on. Grab any of us before or after class and ask, we'd rather answer the question than watch you white-knuckle through a workout on an empty tank.

If you want to go deeper than a hallway conversation, ask about nutrition coaching . We'll build targets around your bodyweight, your training, and your actual goals instead of a generic internet number.

How Scaling Really Works

Fri, 14 Aug 2026 16:59:10 GMT

Here's the thing people get wrong before they walk in: they assume there's a real workout, and then a watered-down version for people who can't do the real one.

That's not what's happening. Scaling isn't a consolation prize. It's the mechanism the whole method runs on.

The workout is a stimulus, not a number

Every workout is designed to do something specific to you. Make you breathe hard for eight minutes. Make you move a heavy thing a small number of times. Make your legs give out before your lungs do.

The weights written on the whiteboard are one person's way of producing that effect — a hypothetical person, in reasonable shape, who has been training a while. They are not the point. The effect is the point.

If a workout is meant to take ten minutes and it takes you twenty-six, you didn't do a harder version. You did a different workout, and not a better one. Scaling is how we make sure the thing on the board does to you what it was designed to do.

The three levers

Load. The most obvious one. The board says 95 pounds, you use 45, or an empty bar, or dumbbells. Nothing else about the workout changes.
Volume. Fewer reps, fewer rounds, shorter distance. If the workout is five rounds and you'd be at the time cap after three, you do three.
Movement. Swapping a movement for one that hits the same thing in a way your body can currently do. Ring rows instead of pull-ups. Single-unders instead of double-unders. Step-ups instead of box jumps. A rower instead of a run.

Your coach picks the lever, usually before class starts, in about fifteen seconds. You don't have to work it out yourself.

What it looks like on the floor

The board says: 888-271-4194 thrusters at 95 pounds and pull-ups.

One person does exactly that. Another does thrusters with an empty 45-pound bar and ring rows. Another uses dumbbells and a band on the pull-up bar. Another does 888-271-4194 instead of 888-271-4194 because they came back from a shoulder thing six weeks ago.

All four finish within about a minute of each other. All four are wrecked in the same way. All four did the workout.

That's not four people at four different levels tolerating each other. That's the design working.

Everyone scales

The strongest person in the room scales. They scale down on a day their back is cranky, they scale volume when they're peaking for something, they scale a movement they've never been good at.

Scaling isn't a stage you pass through and leave behind. It's a permanent tool. You'll use it in your first week and you'll use it in year five, for different reasons.

What it isn't

It isn't going easy. A well-scaled workout is exactly as hard as the version on the board — that's the whole objective. People sometimes finish their first scaled workout genuinely surprised at how hard it was, having assumed "scaled" meant "gentle."

It also isn't permanent. The point of scaling is to keep you training consistently at a level you can actually recover from, which is the only thing that has ever made anyone stronger. Do that long enough and the scale moves. Most people can't do a pull-up on day one. A fair number can within a year, and not because they white-knuckled it — because they did ring rows twice a week for eleven months.

You won't have to figure this out alone

Deciding how to scale is a skill, and it's one of the things you're paying a coach for. In your first weeks you'll be told what to do. Somewhere down the line you'll start making the call yourself and checking it with a coach. That's the progression, and it's a normal one.

Before any of that, you'll do Forge Foundations — four private sessions with a coach, $425, which includes your first month of unlimited membership. Scaling is most of what those four sessions are about. By the time you walk into a group class, you'll already know what your version of the workout looks like.

Book your free intro and we'll show you where you're starting from.

Every CrossFit Term, in Plain English

Fri, 14 Aug 2026 16:52:56 GMT

Every gym develops shorthand, and this one has more than most. None of it is complicated once somebody translates it. Here's the translation.

You do not need to memorize this. It's here so that when a word goes by on the whiteboard, you can look it up afterward instead of nodding and hoping.

Words for the workout itself

WOD — Workout of the Day. The main workout everyone in that class is doing. You'll also hear "the metcon" used the same way.
Metcon — Short for metabolic conditioning. Any workout meant to get you breathing hard, as opposed to a heavy, slow strength piece.
AMRAP — As Many Rounds (or Reps) As Possible. There's a set list of movements and a set clock. You cycle through the list as many times as you can before time runs out. Example: "12-minute AMRAP of 10 air squats, 8 push-ups, 6 sit-ups."
EMOM — Every Minute On the Minute. At the top of each minute you do an assigned amount of work, then rest for whatever's left of that minute. Finish fast, rest longer.
For Time — Do the prescribed work as fast as you safely can. Your score is the clock.
Time cap — The hard stop. If a workout is capped at 15 minutes, everyone stops at 15 whether they're done or not. It exists so class ends on schedule and so nobody grinds out a workout for forty minutes.
Rounds and reps — A rep is one repetition of a movement. A round is one full pass through the list of movements.
Chipper — A long workout with a lot of different movements that you "chip away" at, one at a time, no repeating.
Buy-in / cash-out — A bit of work tacked onto the start or end of the workout.
No-rep — When a rep doesn't count because the movement didn't reach full range. The coach will tell you and you'll do it again. It's a standards thing, not a punishment.

Words about how much you're doing

RX — Short for "as prescribed." Doing the workout at the exact weights and movements written on the board. It's a description of what you did, not a grade you're being marked against.
Scaled — Doing the workout at a weight or movement variation that fits you. Most of the room is scaling something on most days. See How Scaling Really Works.
PR — Personal Record. Your best-ever result on a lift or a workout. People will clap. Let them.
Load — How much weight you're using.
Volume — How much total work you're doing — sets, reps, distance.

Words for the room

Box — Old CrossFit slang for the gym. You'll hear it occasionally. We usually just say "the gym."
The whiteboard — Where the day's workout is written, and where results sometimes get posted.
Class — One coached hour. Everything at Iron Keep runs on the hour.
Coach — The person running the session. There is one in every class, start to finish, and they are watching you, not a clipboard.

Movements you'll hear named

Air squat — A squat with just your bodyweight.
Back squat / front squat — A squat with the barbell on your back, or racked on the front of your shoulders.
Deadlift — Lifting a loaded barbell from the floor to standing.
Press / push press / push jerk — Three ways of getting a barbell overhead, from strict and slow to using your legs to drive it up.
Clean — Lifting a barbell from the floor to your shoulders in one movement.
Snatch — Lifting a barbell from the floor to overhead in one movement. The hardest lift in the sport, and one you will spend years getting better at.
Thruster — A front squat straight into a press overhead. Universally disliked.
Burpee — Chest to the floor, stand up, jump. Also universally disliked.
Box jump — Jumping onto a raised platform. Step-ups are always an option.
Wall ball — Squatting with a weighted ball, then throwing it at a target on the wall.
Kettlebell swing — Swinging a bell from between your legs up to eye level or overhead, driven by your hips.
Double-under — A jump rope pass where the rope goes under your feet twice per jump. A single-under is the normal version.
Toes-to-bar — Hanging from a pull-up bar and bringing your feet up to touch it.
Kipping — Using a controlled swing to help you get through a pull-up or toes-to-bar. You learn the strict version first.
Ring row — A pull-up-style movement done at an angle with your feet on the floor. The most common way people build toward a pull-up.

Named workouts

The Girls — A set of benchmark workouts with women's names: Fran, Grace, Cindy, Diane. They repeat a few times a year so you can see whether you've gotten fitter.
Hero WODs — Longer, harder benchmark workouts named for fallen military and first responders. Murph, on Memorial Day, is the best known.

If we missed one, ask a coach. Nobody here thinks less of a question.

Book your free intro .

What Actually Happens in Your First Class

Fri, 14 Aug 2026 16:48:33 GMT

Most people who never start don't quit because the workout was too hard. They never get far enough to find out. They stall in the parking lot, or three weeks earlier at the website, because they can't picture the hour. Not knowing what a room is like is worse than the room.

So here is the hour, start to finish.

Before you get here

Wear athletic shoes and clothes you can move in. Bring water. That's the entire list — we have everything else.

Show up about ten minutes early on your first day. That gives you time to find parking, find the door, use the bathroom, and stand around for a minute without feeling like you're being timed. A coach will find you before class starts. You won't have to figure out who to talk to.

You will already have met a coach by this point, either at your free intro or during Forge Foundations, so this is not a room full of strangers. It's a room with at least one person in it who knows your name and knows what you're working on.

The first five minutes: the whiteboard

Class opens with the coach at the whiteboard explaining the day. What the workout is, what each movement is, roughly how long it should take, and what the point of it is. This is where the plan gets said out loud so nobody has to guess.

If a word goes by that you don't know, you are not the only person in the room who didn't know it. Ask. Coaches would rather answer than watch someone nod politely and then do the wrong thing for twenty minutes.

Minutes five to fifteen: warm-up

Everyone warms up together. It's light — some easy movement to raise your heart rate, then joint work and drills specific to whatever's in the workout that day. If you're squatting later, you'll squat with nothing on your back first.

This is also where you start to notice that the room isn't watching you. Everybody is dealing with their own hips.

Minutes fifteen to thirty: learning the movements

The coach walks the group through the movements at low weight or with an empty barbell. They'll demo, then watch you do it, then correct what needs correcting.

This is the part that makes the difference between a gym and a video. Somebody with eyes on you, saying your name, telling you to shift your weight back. You will get corrected in your first class. Everyone does. It is not criticism, it's the service you came for.

Minutes thirty to forty-five: strength or skill work

Depending on the day, this is where you'll work on a lift or practice a skill — building up in weight, or drilling something like a kettlebell swing until it stops feeling foreign.

You go at your own load. The person next to you might be adding plates while you're still on the empty bar, and both of you are doing the session correctly. That's not politeness, it's how the method is built. (There's a whole article on this — see How Scaling Really Works .)

Minutes forty-five to fifty-five: the workout

The part everyone pictures when they think about a gym like this is the shortest part of the hour. Most workouts run somewhere between five and twenty minutes. That's it.

It will be hard. It's supposed to be hard, at your level, which is a very different thing from being hard at someone else's level. Your version of the workout has your weights on it and your version of each movement. The coach set that with you before the clock started.

You can stop. You can put the bar down. You can take longer than everyone else. Nobody in the room finds any of this interesting, because every single one of them has done it.

The last five minutes

You put your equipment away and wipe it down. People stretch, talk, complain cheerfully about the workout. Somebody will ask how your first one went.

Then you leave, and the next class comes in.

What doesn't happen

Nobody yells at you. Nobody makes you do a movement you said you didn't want to do. There's no test, no fitness assessment you can fail, and no moment where the room stops to watch the new person.

You will be sore in a day or two, probably in a spot you didn't expect. That fades and stops happening within a few weeks.

Your first hour here isn't a class at all — it's a free intro, one-on-one with a coach. About 45 minutes, and it does include a short workout, because talking about training and doing a little of it are different kinds of information.

Book your free intro . We'll take it from there.

Where to start

What Are We Training For?

Tue, 04 Aug 2026 03:02:00 GMT

Iron Keep Fitness LEgends Program

I’ve spent almost my whole life in a gym. My parents enrolled me in gymnastics at age six and I started competing through my private club at age twelve. I quit gymnastics my sophomore year of high school, but still had the inclination to be active, so aerobics classes became my jam (it was the 80s). Then, throughout my adult years, I worked my way through most of the chain gyms…taking classes, using the weight machines, carefully studying my body in all the mirrored walls.
Now I’m staring down my 58th birthday this year and I’m tired! Life experience has shown me 45 year olds who have “bad backs” and 85 year olds who compete in triathlons, the whole spectrum of fitness! Exercise science has advanced so much in recent years, the evidence showing us that vigorous exercise functions as a “fountain of youth” is overwhelming.
As I get closer to my 60th birthday, I no longer care as much about measuring my thigh’s circumference, or squeezing myself into a smaller jeans size. I care about transporting multiple heavy bags of groceries without hurting my lower back. I care about playing tag with my goddaughter without getting winded.
That’s the foundation of what we believe here at Iron Keep Fitness. When you’re physically fit, no matter what size or shape you are, life is more of an adventure! There’s more you can do and experience when you’re physically strong. Those 70 year olds in my Legends Class? They’re not training to look like some supermodel…they’re training to keep living their lives on their terms: to enjoy their families, to travel, to feel confident, to remain in the life they choose for as long as possible. Want to fit into a different size designer denim? We don’t really care about that. Want to be strong and healthy enough to live independently into your 80s and beyond? Our Legends program can definitely help with that.

Welcome to Iron Keep Fitness: Why We Changed Our Name

Tue, 07 Jul 2026 20:40:00 GMT

If you've been searching for Mt. Tabor CrossFit, you've found us, we're now Iron Keep Fitness , the same functional fitness gym in Portland, Oregon, with a new name and a renewed mission.

14 Years in the Making

Since 2012, Mt. Tabor CrossFit stood as a bastion of inclusivity, strength, and passion for fitness. Making it 14 years ,through Covid, no less, is something most small businesses and gyms never do. When Lindsey and I moved out to Portland, Oregon in 2024, we already knew we were planning to purchase the gym. I'd actually been hired as the GM in order to eventually take ownership, so from the very beginning we knew we'd one day be leading this community. And we knew we wanted to put our own mark on it.

Leveling Up: The Story Behind the Name

Anyone who's spent ANY amount of time with Lindsey and me knows what massive nerds we are. The full package: video games, anime, Magic the Gathering, and of course our true love, Dungeons & Dragons. It's one of our favorite ways to spend time with friends, build our relationship, and even approach parts of life. When I first started at a small CrossFit gym in Columbus, MS, I often viewed improving my fitness as leveling up my character or improving my stats. That framing kept me motivated to work on the things I wasn't good at. We wanted to bring that same mentality, that drive for adventure, to our community.
Be the Hero of Your Own Story

Changing the name was a tough decision. From a pure business perspective, you could even argue it was the wrong one. We lost all of our search engine optimization, the social media following we'd built, and a million tiny things we didn't even realize until the change had already happened. But we didn't lose the community , the part that actually matters. So we changed the name. And a bunch of other things too: how we scale, how we test, how we approach learning new skills. All of it ties into one core philosophy we hope to instill in you: Be the hero of your own story. Do the right thing, even when it's hard. Never settle for okay, be the best possible version of yourself. Never stop growing, and never accept defeat. I believe with all my heart that the way we do anything is how we do everything. Approach fitness the way you approach life, and you'll find you start approaching life the way you approach fitness.
Why We Stepped Away from CrossFit

We also had another reason for the change: we wanted to de-affiliate from CrossFit as a company. Time and again, we've seen CrossFit's leadership fail to represent the values we hold dear ,from allowing the U.S. Border Patrol to sponsor the CrossFit Games, an event meant to bring the whole community together, to their official stance on transgender athletes, to a range of other decisions that reveal a real disconnect between their values and ours. To be clear: we believe the CrossFit methodology, "functional movements performed at high intensity across broad modal and time domains" , is the best approach to fitness out there, and we'll keep using it. But until CrossFit's leadership takes the company in a new direction, we won't be an official CrossFit affiliate.
This Is Just the Beginning

Iron Keep Fitness is built on a simple idea: this should be a place where everyone can be the hero of their own story. Whether you're brand new to functional fitness or you've been training in Portland for years, there's a place for you here at the Keep, and this is only the beginning of the adventure. Ready to start your story? We'd love to show you around the Keep.

Perimenopause: What you may not know about it and how Strength Training can help.

Thu, 30 Oct 2025 17:00:00 GMT

How To Understand and Navigate Perimenopause.

Are you a woman between the age of 35-45? Suddenly you have brain fog, aches and pains, tired, just don't feel right in your body? It may be hormones. We have all heard the cliche signs of menopause : hot flashes, mood swings, weight gain... but there is so much more that we may experience.

Perimenopause, that often-misunderstood transitional phase leading up to menopause, is characterized by significant and fluctuating hormone changes. These shifts, primarily in estrogen and progesterone, can make a woman's body feel totally different than what she's used to, profoundly impacting her physical and mental well-being, as well as her approach to fitness. It's important to remember that every woman experiences perimenopause differently, and we hope to shed some light on opportunities to identify what we can do to feel better. By understanding these physiological changes and adopting strategic lifestyle and exercise interventions, women can maintain optimal health and continue to thrive in their fitness pursuits, whether that's gym-based workouts, CrossFit, or strength training, during this critical life stage.

.Cardiometabolic and Mental Health for Active Women in Perimenopause

The hormonal fluctuations experienced during perimenopause have a direct and often significant impact on both cardiometabolic and mental health.

Cardiometabolic Health: The decline in estrogen, a hormone typically protective of the cardiovascular system, can lead to several concerning changes. Women may experience an increase in "bad" cholesterol (LDL) and a decrease in "good" cholesterol (HDL). Blood vessels can become stiffer, contributing to an elevated risk of high blood pressure, and insulin sensitivity may decrease, raising the likelihood of developing type 2 diabetes. For active women deeply invested in strength training and fitness, recognizing these shifts is crucial for proactive health management.

Mental Health: Estrogen plays a vital role in regulating brain chemicals that influence mood, motivation, and cognitive function. Consequently, fluctuating estrogen levels can manifest as mood swings, increased feelings of sadness or depression, heightened anxiety, irritability, and disruptions to sleep patterns. Progesterone, another key hormone, usually has calming effects; when its levels drop, anxiety and sleep disturbances can worsen. These mental health challenges can significantly impair gym performance, decrease motivation, and diminish overall quality of life.Hormonal Influences on Common Conditions in Perimenopausal Women

Beyond their impact on the heart, metabolism, and mood, perimenopausal hormonal changes can contribute to a range of other common conditions:

Joint Pain: Decreased estrogen can lead to reduced lubrication in the joints, increased inflammation, and accelerated cartilage degradation. This makes strength training even more vital for women during perimenopause, as it helps build and maintain muscle mass that supports and stabilizes joints.

Frozen Shoulder: Hormonal shifts may interfere with collagen production, leading to stiffness and reduced range of motion in the shoulder joint.

Migraines: The fluctuating levels of estrogen are a well-documented trigger for migraine headaches in susceptible individuals.

Incontinence: Lower estrogen levels can weaken the tissues of the urethra and vagina, leading to issues with urinary incontinence.

Increased Heart Disease Risk: The diminished cardioprotective effects of estrogen underscore the critical importance of incorporating both cardiovascular and strength training into a woman's health regimen during perimenopause.

Altered Cholesterol Levels: The decline in estrogen is frequently associated with an unfavorable lipid profile, including elevated LDL and total cholesterol.

Digestive Issues: Hormones exert influence over gut motility and the composition of the gut microbiome, which can lead to various digestive discomforts.

Protein, Creatine, and Strength Training for Perimenopausal Women

To effectively counteract the systemic effects of hormonal shifts, particularly on muscle and bone health, active perimenopausal women—whether engaging in gym workouts or CrossFit—must prioritize specific nutritional and exercise strategies.

Increased Protein Needs for Active Women: During perimenopause, women often experience "anabolic resistance," meaning their bodies become less efficient at utilizing dietary protein for muscle repair and growth. Dr. Stacy Sims, a leading expert in women's physiology, recommends a daily protein intake of 888-271-4194 grams per kilogram of body weight. This should be strategically distributed throughout the day, aiming for 25-40 grams of high-quality protein per meal or snack, with particular emphasis on post-workout consumption. This increased protein intake is paramount for optimizing muscle protein synthesis, facilitating muscle gain, and enhancing recovery for women.

Creatine Supplementation for Women's Fitness: Creatine, a supplement often associated with male athletes, is frequently overlooked by women. However, Dr. Sims advocates for 5 grams of creatine monohydrate daily for perimenopausal women. Creatine can significantly enhance muscle strength and power output, support cognitive function, and indirectly contribute to bone health by enabling more intense and effective resistance training sessions.

Strength Training is Key for Perimenopause: Marie Claire Haver and Stacy Sims emphatically stress that consistent, progressive strength training is far more critical than excessive cardio for perimenopausal women. Strength training directly addresses sarcopenia (age-related muscle loss) and osteoporosis (bone density decline) by stimulating muscle hypertrophy and promoting bone adaptation. The recommendation is to aim for 2-4 progressive strength training workouts per week, focusing on heavy lifting 888-271-4194% of your one-rep max) for 3-5 sets of 3-8 repetitions. Exploring a women's gym or a CrossFit for women program can provide a supportive and motivating environment. CrossFit, with its varied, high-intensity functional movements, is particularly effective at building comprehensive strength, improving cardiovascular health, and fostering a strong sense of community—all of which are invaluable for navigating the challenges of perimenopause.

Lifestyle Adjustments for Women's Hormonal Health

In addition to targeted nutrition and strength training, several lifestyle modifications can significantly support hormonal balance and overall well-being during perimenopause:

Exercise Regularly: Complement strength training with low-impact activities like swimming, cycling, or yoga to promote flexibility, reduce stress, and improve cardiovascular health without excessive joint impact.

Manage Weight: Maintaining a healthy weight is crucial, as excess body fat can exacerbate joint pain and put additional strain on the musculoskeletal system, potentially hindering gym routines and overall mobility.

Reduce Stress: Chronic stress can disrupt hormonal balance. Incorporating stress-reduction techniques such as mindfulness meditation, deep breathing exercises, spending time in nature, or engaging in hobbies can help mitigate these effects.

Dietary Changes: Prioritize an anti-inflammatory diet rich in omega-3 fatty acids (found in fatty fish, flaxseeds), abundant fruits and vegetables, and consider incorporating phytoestrogen-rich foods like soy. Ensure adequate hydration throughout the day and limit the consumption of processed foods, refined sugars, and excessive inflammatory foods.

Supplements: Certain supplements may offer additional support, including omega-3s for inflammation, turmeric for its anti-inflammatory properties, collagen for joint and skin health, glucosamine and chondroitin for joint support, and magnesium, calcium, and Vitamin D for bone health and other vital functions. However, it is imperative to consult with a healthcare professional before starting any new supplements to ensure they are appropriate for your individual needs and do not interact with existing medications.

By adopting these comprehensive, multi-faceted strategies, women can proactively address the physiological and psychological challenges of perimenopause, effectively supporting their muscle mass, bone density, and overall well-being. Always engage in open dialogue with healthcare professionals for personalized advice tailored to your unique fitness goals and hormonal health journey.

Hormone Replacement Therapy (HRT) can be an additional resource to consider during perimenopause, alongside lifestyle interventions. HRT involves the use of hormones to manage perimenopausal symptoms and can support bone density and muscle maintenance. It is crucial to discuss HRT with a healthcare provider to determine if it's appropriate for your individual needs.

For further information and resources, you can explore the work of:

Dr. Andrew Huberman: The Huberman Lab podcast has featured episodes discussing female hormone health, including a detailed episode with Dr. Mary Claire Haver on navigating menopause and perimenopause.

Dr. Stacy Sims: An exercise physiologist and nutrition scientist, Dr. Sims is a leading expert on women's health and performance during hormonal changes. Her recommendations often include tailored nutritional and training strategies for perimenopausal women. You can find her books, Roar and Next Level, and her guest appearances on podcasts like The Ready State and Mel Robbins.

Dr. Mary Claire Haver: A board-certified OB/GYN and certified menopause practitioner, Dr. Haver is known for her expertise in navigating menopause and perimenopause. She has discussed HRT, lifestyle changes, and nutritional strategies for women's health during these transitions. Her book is titled The New Menopause, and she hosts the podcast Paused.

Your Best Training Partner – Sleep

Fri, 15 Aug 2025 15:00:00 GMT

Your Best Training Partner Isn’t in the Gym — It’s Your Pillow

You’ve probably heard the sayings:
“Sleep is for the weak.” “I’ll sleep when I’m dead.” “Hustle never sleeps.”
They sound hardcore… but in CrossFit, nothing could be further from the truth. The reality? Sleep is your most powerful training partner . Without it, you’re leaving strength, endurance, and results on the table. With it, you recover faster, lift heavier, and perform better

Why Sleep Matters for CrossFit Recovery and Muscle Growth

Your biggest gains don’t happen during your workout — they happen while you sleep. Here’s why:

1. Protein Synthesis and Muscle Repair

During deep (slow-wave) sleep, your body kicks into high gear, repairing damaged muscle fibers and boosting protein synthesis. This is when real growth happens . Shortchange your sleep, and you shortchange your recovery.

2. Human Growth Hormone (HGH) Production

HGH is a game-changer for muscle repair, fat metabolism, and strength gains — and the majority of it is released during deep sleep. Less sleep = less HGH = slower recovery.

3. Energy, Focus, and Performance

Mental sharpness: CrossFit and HIIT demand coordination, quick reactions, and focus. Sleep deprivation blunts all three, raising your risk of injury.
Energy levels: Without quality rest, you’ll feel sluggish, tire faster, and struggle to hit PRs.

4. Hormonal Balance for Recovery

Testosterone: Crucial for muscle growth in both men and women. Poor sleep lowers levels, reducing strength and recovery speed.
Cortisol: Elevated stress hormone levels from lack of sleep can slow muscle repair and increase fatigue.

5. Injury Prevention

Fatigue impairs reaction time and motor control, making complex lifts riskier. Sleep keeps your body and brain dialed in, helping you train safely.

How Much Sleep Should Athletes Get?

Most adults need 7–9 hours a night, but serious CrossFitters often benefit from aiming for the higher end of that range — especially during intense training cycles or competition prep.

The Bottom Line

Sleep isn’t lazy — it’s training. For faster recovery, bigger lifts, better metcon performance, and fewer injuries, make quality rest a non-negotiable part of your program.
Train hard. Sleep harder. Perform your best.

Good Stress vs. Bad Stress: What’s the Difference?

Fri, 02 May 2025 22:43:00 GMT

Sweat drips down your face. Your legs are burning. Your lungs are working overtime. You just finished another round of a tough CrossFit WOD, and now you’re staring down an 800-meter run… and another heavy lift.
You ask yourself: “Can I even finish this?”
Then—finally—you do. And afterward, you feel amazing : stronger, lighter, more alive. That rush? That’s not just adrenaline—it’s good stress at work.
In the fitness world and in life, not all stress is bad. Let’s break down the difference between good stress (eustress) and bad stress (distress) —and how you can harness one while managing the other.

�55357;�56490; What Is Good Stress?

Good stress, also called eustress, is the kind of stress that motivates, energizes, and helps you grow. Think of it as your “ability +1”—just enough of a challenge to push you out of your comfort zone and improve performance.
You might feel good stress when you:

Take on a tough WOD
Start a new job or project
Travel somewhere new
Prepare for a competition or test

Benefits of Good Stress:

Increases motivation and productivity
Boosts focus and memory
Improves brain function and cell growth
Strengthens emotional resilience

Over time, consistent exposure to good stress can help your body and brain become more adaptable , preparing you for future challenges—both in and out of the gym.

�55357;�56880; What Is Bad Stress?

Bad stress, or distress, happens when the pressure is too much—or lasts too long. It can leave you feeling overwhelmed, anxious, or burned out.
Examples of bad stress include:

Financial struggles
Relationship problems
Losing a loved one
Toxic work environments
Ongoing health issues

This kind of stress doesn’t help you grow—it drains your energy and can negatively affect your physical and mental health over time.

�55358;�56800; How to Handle Bad Stress

While you can’t always avoid distress, you can take steps to manage it. Here are a few strategies:

Lean on your support system : Talk to friends, family, or a therapist
Get regular exercise : Movement helps regulate stress hormones
Sleep enough : Recovery and resilience begin with rest
Practice self-care : Nutrition, hydration, mindfulness, and movement all help

Set healthy boundaries : Learn to say no when needed

�55356;�57291;️‍♀️ At Mt. Tabor CrossFit, We Support the Whole You

At MTCF, we know that fitness isn’t just about muscle and movement—it’s also about community, confidence, and mental strength. That’s why we provide more than just workouts. We offer:

A supportive, inclusive gym environment
Personalized nutrition coaching
Mental resilience through challenge-based training
Connection and accountability through community

Want to Learn More?

➡️ Visit our Nutrition Coaching Page to learn how healthy eating can reduce stress.

Game Changer: Why Nutrition Is Key to Your CrossFit Success

Fri, 02 May 2025 22:39:00 GMT

At Mt. Tabor CrossFit (MTCF), we love to push our limits—whether we’re lifting heavy, flying through WODs, or mastering new movements. But there’s one factor that can either accelerate or stall your progress: nutrition .
If you want better performance, faster recovery, and lasting results, what you eat matters more than you think. Here's why nutrition is a game-changer for your CrossFit journey

1. Nutrition Maximizes Your Workout Performance

CrossFit workouts are intense. Without the right fuel, you’ll feel it—sluggish lifts, low energy, and that dreaded mid-WOD crash.

�55357;�56481; Eat for Energy:

Carbs power high-intensity efforts.
Protein supports strength and muscle repair.
Healthy fats provide long-lasting energy and help regulate hormones.

When your body has the right balance of macronutrients, you’ll feel stronger, move better, and keep going longer—even on the hardest days.

2. Nutrition Speeds Up Muscle Recovery

Progress happens after the workout—during recovery. That’s when your muscles repair, rebuild, and grow. But without the right post-workout nutrition, recovery slows down. You feel sore, tired, and more prone to injury.

�55358;�56663; Recovery Fuel Checklist:

Protein rebuilds muscle tissue.
Carbs replenish energy (glycogen) stores.
Fruits and veggies provide anti-inflammatory nutrients and support your immune system.

Support your recovery with food, and your next workout will feel smoother and stronger.

3. Nutrition Fuels Mental Focus and Motivation

CrossFit doesn’t just test your body—it challenges your mind. From staying focused on form to pushing through fatigue, your brain plays a major role in your success.

�55358;�56800; Think Clearer, Train Smarter:

Carbs = brain fuel (glucose).
Healthy fats = sustained focus and brain health.

When you're under-fueled, mental sharpness drops, and that can lead to missed reps, poor form, or even injury. Stay sharp with smart food choices!

Nutrition = Whole-Body Health

Good nutrition doesn’t just improve your workouts—it helps your whole body:

Reduces inflammation
Boosts joint and immune health
Improves sleep, mood, and energy

A solid nutrition plan helps you feel better in and out of the gym .

�55357;�56589; Want Help Dialing in Your Nutrition?

Our Nutrition Coaching at MTCF is here to support your goals—whether you’re brand new to clean eating or just need new ideas to get out of a rut. Coach J offers simple, sustainable plans that fit your lifestyle.
“As a busy working parent, it’s so helpful to have professional nutrition guidance. J has been really helpful with meal planning, recipes, and motivation!” – MTCF Member
�55357;�56393; Check out our Nutrition Coaching page to get started!

Bottom Line: Food Is Fuel

When you step into the gym, remember: Training and nutrition go hand-in-hand. Eat smart, recover better, and show up ready to crush every workout.

09/23/24 Mt. Tabor CrossFit Newsletter

Mon, 23 Sep 2024 14:22:00 GMT

Howdy from Alex

Asking for help does not mean that we are weak or incompetent. It usually indicates an advanced level of honesty and intelligence — Anne Wilson Schaef

Have you ever sat in front of your computer trying to figure out a spreadsheet knowing that some people actually make these for fun, or left a workout feeling like you are not sure why it is so hard when it didn’t seem that hard for those around you…how do you crack the code? Reps and asking better questions.

It takes time & reps to figure out what we are good at and it takes time and reps to see where we could improve. If the “story” you tell yourself is that you aren’t good at something and that you can’t be good at something then I guess you are all set. If you are struggling with something you want to improve on and ask for help you may be surprised that the solution is easier than you thought and you now have a new talent.

Keep doing the reps, letting us help and keep getting more awesome.

-Alex

Member Highlight

1. What brought you here?

Found out having a surprise baby and not having worked out in 4 years causes life changes.

2. What’s your favorite part/movement?

I don’t know why but I love DB Snatches.

3. Do you feel like we help you in your daily life?

Absolutely. Not just physical but mental health. And seeing friends is a big part of it.

Understanding and Improving Your Sleep Quality

By Coach J. Ryder Williams

We all acknowledge the importance of sleep, but despite this awareness, many of us struggle to get enough rest. Sleep is a vital component of our health and well-being, but what does science say about its benefits, and how can we ensure we’re getting the quality sleep we need?

What is Sleep?

According to the Encyclopedia Britannica, sleep is “a normal, reversible, recurrent state of reduced responsiveness to external stimulation accompanied by complex and predictable changes in physiology.” In simpler terms, sleep is when your body relaxes and performs essential functions, including processing information and going through several distinct sleep cycles. These cycles consist of three Non-Rapid Eye Movement (NREM) stages and one Rapid Eye Movement (REM) stage, each playing a crucial role in overall health.

Understanding Sleep Stages

Why Sleep Stages Matter

Adequate sleep is crucial for cycling through these stages. Insufficient sleep prevents your body from reaching deep and REM stages, which can lead to various physical and mental health issues. Lack of deep sleep impacts physical recovery, while insufficient REM sleep can affect cognitive functions and emotional stability.

Tips for Better Sleep

Improving your sleep quality involves adopting healthy sleep habits. Here are some strategies to help you build better sleep routines:

Understanding the science of sleep reveals just how crucial each stage is for our overall health. From the restorative benefits of deep sleep to the cognitive enhancements during REM sleep, each phase plays a vital role in maintaining our well-being. By adopting consistent sleep habits, managing your environment, and incorporating regular exercise, you can improve both the quality and quantity of your sleep.

Prioritizing these practices not only enhances your nightly rest but also contributes to your long-term health and productivity. So, take charge of your sleep health today and enjoy the profound benefits of a good night’s rest.

About the Author

Coach J. has been in the fitness industry for ten years, serving as a CrossFit Coach for eight years, and as a US Army Medical Sergeant for six. He has worked with athletes of all levels, from soldiers and collegiate athletes to fitness beginners.

Skillz & Drillz

Fun little progression if you wanna try and add a little pizazz to your jump rope!

Committed Members Callout

Just a shout out to the members of the committed club.Just a shout out to the members of the committed club.

The post 888-271-4194 Mt. Tabor CrossFit Newsletter appeared first on Mt. Tabor CrossFit .

07/16/24 Mt. Tabor CrossFit Newsletter

Tue, 16 Jul 2024 18:36:00 GMT

Howdy from Alex!

We know summer is full of fun in the sun and lots of outdoor activities. It is important to remember that the fun activities we enjoy during the summer we have been training for in the gym all year.

All the strength and coordination you have gained through consistent training will serve you well, enjoy yourselves and don’t forget that all your hard work has paid off!!!!

Join us this summer for our Summer Fast Track On-Ramp to CrossFit. You can join our 2-90 min classes to get you up to speed for our group classes.

Use this link to sign up online »

Saturday July 27th at 9:30 am
Wed July 31st 7:15 pm

Member Highlight

Jonathan L

Change of gym. I look forward to every class and attending MT Tabor Crossfit is always a highlight of my day.

My favorite movement would be the squat clean or any good ol’ olympic lift.

The workouts are challenging, and I’ve seen much improvement in strength & overall life!

Hydration and You

By Coach J. Ryder Williams

Hydration. You’ve heard every coach stress its importance, and perhaps you’ve considered how essential it is for yourself. But what exactly does it do for you? Having worked with athletes as a coach and with the military as a medic, I can confidently say that hydration is crucial for performance both inside and outside the gym.

Did you know that the negative effects of dehydration begin when your body loses about 2% of its water? In fact, athletes can lose anywhere from 6-10% of their body weight in water during a single training session (Ayyote & Corcoran, 2018).

Since your brain relies heavily on proper hydration and electrolyte levels, this deficiency can impact nearly every aspect of your life. Studies have even linked hydration levels to mood, sleep cycles, and the motivation to exercise.

Now that you understand how hydration affects you, what does adequate hydration look like, especially in hot summer weather? The general guideline is about 8 glasses of 8 fluid ounces of water per day. However, this doesn’t consider high activity levels or extreme heat.

While some suggest drinking only when thirsty, scientific studies (Baker, et al., 2015) have shown this isn’t the most reliable way to gauge hydration. The amount of water you need daily varies based on factors such as activity level, genetics, and weather conditions.

If you frequently experience headaches, stagnant gym performance, or difficulty sleeping, increasing your hydration could be a good starting point.

Here are some practical tips: try adding a sodium packet to your water daily, such as brands like LMNT or Liquid IV. Not only do they enhance flavor, but they also provide essential electrolytes, encouraging more water consumption.

Additionally, carrying a reusable water bottle with you everywhere can help maintain hydration levels. If you still need more water, consider drinking a glass before each meal to easily add an extra 24 ounces per day.

In conclusion, with a little mindfulness, improving your hydration levels could be the simplest step to enhancing not just your gym performance but your overall quality of life.

About the Author

Coach J. has been in the fitness industry for ten years, serving as a CrossFit Coach for eight years, and as a US Army Medical Sergeant for six.

He has worked with athletes of all levels, from soldiers and collegiate athletes to fitness beginners.

Skillz & Drillz

Some fantastic tips from JTS Conditioning on improving everyone’s favorite movement!

Committed Members Callout

Just a shout out to the members of the committed club.

The post 888-271-4194 Mt. Tabor CrossFit Newsletter appeared first on Mt. Tabor CrossFit .

Mt. Tabor CrossFit

What to Eat Before a Workout: A Coach's Guide to Pre-Workout Fuel

What Should You Eat Before a Workout?

How Long Before a Workout Should You Eat?

Should You Work Out on an Empty Stomach?

What About the 5:45 Class?

What to Eat After Your Workout

Making It Actually Happen

Talk to a Coach

How Scaling Really Works

The workout is a stimulus, not a number

The three levers

What it looks like on the floor

Everyone scales

What it isn't

You won't have to figure this out alone

Every CrossFit Term, in Plain English

Words for the workout itself

Words about how much you're doing

Words for the room

Movements you'll hear named

Named workouts

What Actually Happens in Your First Class

Before you get here ﻿

The first five minutes: the whiteboard

Minutes five to fifteen: warm-up

Minutes fifteen to thirty: learning the movements

Minutes thirty to forty-five: strength or skill work

Minutes forty-five to fifty-five: the workout

The last five minutes

What doesn't happen

Where to start

What Are We Training For?

Iron Keep Fitness LEgends Program

Welcome to Iron Keep Fitness: Why We Changed Our Name

14 Years in the Making

Perimenopause: What you may not know about it and how Strength Training can help.

How To Understand and Navigate Perimenopause.

Your Best Training Partner – Sleep

Your Best Training Partner Isn’t in the Gym — It’s Your Pillow

Why Sleep Matters for CrossFit Recovery and Muscle Growth

1. Protein Synthesis and Muscle Repair

2. Human Growth Hormone (HGH) Production

3. Energy, Focus, and Performance

4. Hormonal Balance for Recovery

5. Injury Prevention

How Much Sleep Should Athletes Get?

The Bottom Line

Good Stress vs. Bad Stress: What’s the Difference?

�55357;�56490; What Is Good Stress?

Benefits of Good Stress:

�55357;�56880; What Is Bad Stress?

�55358;�56800; How to Handle Bad Stress

�55356;�57291;️‍♀️ At Mt. Tabor CrossFit, We Support the Whole You

Want to Learn More?

Game Changer: Why Nutrition Is Key to Your CrossFit Success

1. Nutrition Maximizes Your Workout Performance

�55357;�56481; Eat for Energy:

2. Nutrition Speeds Up Muscle Recovery

�55358;�56663; Recovery Fuel Checklist:

3. Nutrition Fuels Mental Focus and Motivation

�55358;�56800; Think Clearer, Train Smarter:

Nutrition = Whole-Body Health

�55357;�56589; Want Help Dialing in Your Nutrition?

Bottom Line: Food Is Fuel

09/23/24 Mt. Tabor CrossFit Newsletter

Member Highlight

Understanding and Improving Your Sleep Quality

What is Sleep?

Understanding Sleep Stages

Why Sleep Stages Matter

Tips for Better Sleep

Skillz & Drillz

Committed Members Callout

07/16/24 Mt. Tabor CrossFit Newsletter

Member Highlight

Jonathan L

Hydration and You

Skillz & Drillz

Committed Members Callout

Before you get here