Wear Red, White & Blue for the Special Veterans Day WOD this Friday

Our Veterans fought for us, now it is time for us to fight for THEM!

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On November 11th, CrossFit 7220 will host a special event to help raise funds to provide Student Veterans with access to emergency funds as a safety net for those who served our country and are struggling to meet their financial demands as a college student. Funds can be used for emergency expenses that the GI Bill and other financial aid might not cover such as medical issues, basic car repairs, crucial bills, and other unexpected expenses. 

The WOD will run at all regular class times on Friday November 11th. 

5:00 am, 6:00 am, 11:00 am, noon, 4:30 pm, 5:30 pm

Community members are welcome to drop in to any class (no prior CrossFit experience necessary). 

Other gyms throughout the state will be participating. 

We know our great community at CrossFit 7220 will come out and support this great cause. Bring a friend!

 

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In 2014 the Veterans Center at the UW campus developed an emergency fund for student Veterans in response to the growing need among this student population for financial support. The assistance program called the Student Veterans Emergency Assistance Fund (SVEAF) provides financial support to student Veterans experiencing an emergency financial crisis in their efforts to obtain a college degree. The program has received some grant assistance from the WY Veterans Commission but has since been depleted in funds.

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We encourage everyone to make donations to the Student Veterans Emergency Assistance Fund at the gym on the 11th. If you won’t make it and/or would rather contribute online access online donations at: https://securelb.imodules.com/s/1254/14/interior.aspx?SID=1254&GID=1&PGID=366&CID=985

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Success Stories begin from current Nutrition Challenge

Meet Shannon, a September Foundations class graduate and a great new addition to our CF7220 community. Shannon decided she’d give our Nutrition Challenge a shot. See below how she adjusted her diet to consume more protein and more overall calories, the results surprised her!
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When I first started the challenge I had a difficult time eating the total amount of calories the Flex Diet Macro Counter suggested I consume. On top of that, meeting the macro percentage of protein seemed impossible (until I discovered chicken and egg whites!) At first it seemed very counter intuitive to lose weight and change my body composition by eating more, but very trustingly I maintained those macros pretty faithfully. Furthermore, I have been transforming my eating habits as I learn more about what my body needs as I exercise (thanks Gretchen and Mike), and getting in that five to seven hours of exercise per week. There have definitely been days of absolute failure…like when you taste those cream cheese wontons and just can’t stop eating them! But the next morning, I wake up and get back on the boat without trying to compensate for my overconsumption. In the last four+ weeks of the Nutrition Challenge I have lost 12 pounds, and am excitedly awaiting the results of the Dexascan! I haven’t seen the scale dip below 140 lbs. in over 20 years! Currently, I’m thinking about increasing my calorie intake – who’d have thought…shannon0310
 Thanks for sharing, Shannon! Keep up the great work!
We want to hear all about your experience! Email nicolebleak@gmail.com
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Special Veterans Day Event Next Friday!!

On November 11th, CrossFit 7220 will host a special event to help raise funds to provide Student Veterans with access to emergency funds as a safety net for those who served our country and are struggling to meet their financial demands as a college student. Funds can be used for emergency expenses that the GI Bill and other financial aid might not cover such as medical issues, basic car repairs, crucial bills, and other unexpected expenses. 

The WOD will run at all regular class times on Friday November 11th. 

5:00 am, 6:00 am, 11:00 am, noon, 4:30 pm, 5:30 pm

Community members are welcome to drop in to any class (no prior CrossFit experience necessary). 

Other gyms throughout the state will be participating. 

We know our great community at CrossFit 7220 will come out and support this great cause. Bring a friend!

Inline image 1

In 2014 the Veterans Center at the UW campus developed an emergency fund for student Veterans in response to the growing need among this student population for financial support. The assistance program called the Student Veterans Emergency Assistance Fund (SVEAF) provides financial support to student Veterans experiencing an emergency financial crisis in their efforts to obtain a college degree. The program has received some grant assistance from the WY Veterans Commission but has since been depleted in funds.

We encourage everyone to make donations to the Student Veterans Emergency Assistance Fund at the gym on the 11th. If you won’t make it and/or would rather contribute online access online donations at: https://securelb.imodules.com/s/1254/14/interior.aspx?SID=1254&GID=1&PGID=366&CID=985 

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Ed’s 6 week experience…

Ed Paradis is one of our super senior athletes! He and his wife participated in last year’s challenge and loved their results. Read Ed’s comments below:

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The part of the orientation that surprised me the most was when you said fitness was 20% exercise and 80% nutrition. I would never have thought that in the past. After the six weeks, I’m a firm believer and telling others.

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For the fitness challenge my goal was to decease my middle by reducing fat and adding muscle. This was accomplished as my weight reduced only 2% while the android fat went down 17% and the fat free mass increased by 2.3%. In the circumference measurements, while the chest increased by only .5%, the waist decreased by 4.5% and the thigh increased by almost 3%. All changes were in the direction I was hoping for.

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Performance in the gym changed modestly. I can’t find my results, but the number of burpees increased as did the weight lifted.

Energy wise I felt more energetic after we started the protein supplements. I didn’t realize my diet was deficient in protein until I started recording in the myfitnesspal web site. I think the same is true for mental/psychological changes. Starting in about the second week, I felt more content with myself.

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As you can tell, I enjoyed the nutrition changes and have implemented most of the changes into my every day diet. I plan to continue even realizing the holidays will present new situations and require new resolve.

Again thanks,
Ed

Thanks, Ed, for proving that it’s never too late to make positive changes! 

Share YOUR Nutrition Challenge results! email nicolebleak@gmail.com

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How “Flexible” is Your Flexible Diet?

Now that you are getting the hang of Flexible Dieting, ask yourself if you’re guilty of any of the following.  If you are…… you may need to bring in a bit more flexibility!

#1 Avoiding Meals Out

If you used to eat more meals out than in, we hope you have cut back on restaurant food. But eating out is a part of everyone’s life once in awhile so learn to do it responsibly.

What does any sane flexible dieter do when they go to a restaurant?

They do three things –

  1. Look at their current macros and decide what “type” of dish they’re going to order.

For instance, someone on a bulk might go all out and decide on ordering something pretty high calorie, like a burger and chips with dessert. Someone on more modest macros could go for a stir fry with some rice, or steak and potatoes.

Then we have those poor souls on “poverty macros” for whom a salad will be more or less the only choice.

  1. Decide on a Specific Dish

The assertive flexible dieter will metaphorically weigh up what they’ve got left to play with in terms of calories/macros for the day, and decide how much they want to “spend” on this meal.

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  1. Count the Macros

If you’re going to a chain restaurant, you can bet your boots there’ll be calorie (and possibly even specific macro) information on their website, on your app, or even on the menu itself.

If there isn’t any information specified, they’ll take an educated guess.

Pretty simple, right?

Unfortunately though, far too many newcomers to flexible dieting see eating out as something to be avoided.

Worried that they won’t get their macros spot on, they give restaurants a wide berth. Cos, you know, the chef adding an extra half a tablespoon of oil, or not knowing the exact amount of rice you’re eating is pretty much the end of the world…..

WRONG

Meals out and socialising are all part of flexible dieting, so embrace it, and don’t sweat if you’re not in complete control.

 

#2 Being a Slave to the Scale

When starting out counting macros and tracking food intake, I tell me clients to weigh everything.

Why?

I believe it’s vital to get an idea of exact quantities for every food you eat on a daily basis. Once they’re comfortable with this though, I let them eyeball green veggies, and even lean meats. I don’t ask them to weigh fruit, and state that how accurate they are with weighing and measuring depends on their goals…..

If you’re dedicated to getting shredded and in the final few weeks of a diet, then everything should be weighed and measured.

For general fat loss though, this is just overkill, even for those looking to get “beach lean.”

And for people just after a better physique and feeling healthier, weighing each individual lettuce leaf is, well, absurd, and goes completely against the flexibility aspect.

There is undoubtedly a time and a place for being attached to your scale, and that’s when shit starts to get serious and you’re in comp prep.

For instance, I had lunch this past weekend with a couple of my mates. Steve (of https://www.facebook.com/revivestephenhall and http://stephenhallrevive.com/ ) is just 8 weeks out from his first natural bodybuilding competition and looking diced. He DID quickly whip out his scales and weigh his chicken and burger bun before he started his meal.

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This, in my eyes, is perfectly acceptable. Doing this means he stays on point with his progress, keeps accountable and it enabled him to come out and have lunch with us. Had I (currently reverse dieting) done this, I’d have expected a barbell to be delivered straight into my chops.

#3 Being Mr or Mrs Precision

So your macros are set at 200 grams of protein, 300 grams of carbs and 50 grams of fat.

Does that mean you have to hit 200 grams of protein, 300 grams of carbs and 50 grams of fat every single day?

NO!

Much like the above, it comes down to what your goals are.

For the vast, vast majority of people, being within 10% of the numbers (provided that’s not 10% over on every one, every day) is absolutely fine.

A bit more serious? Aim for within 5%, or even 5 grams of each. Even the aforementioned contest preppers needn’t nail each macro on the dot.

In fact, the more I personally see how clients progress, the more flexible I am with my recommendations.

I’ve moved from giving every client precise macro targets to hit, to giving many a calorie range and a minimum protein target.

For example, instead of getting a tracking newbie who’s prepping for photo shoot to eat 200 grams of protein, 200 grams of carbs and 60 grams of fat every day, I might ask them to get between 2100 and 2200 calories, and a minimum of 180 grams of protein each day.

Provided they’re sensible with their food choices, they’ll still get a decent amount of fiber and essential fats, and will find the whole process much easier.

Just as an example of how being consistent, rather than perfect works perfectly well, check out this post from Nick Cheadle of http://nickcheadlefitness.com/ and https://www.facebook.com/nickcheadlefitness

 

“I use MyFitnessPal to track my macros & log my foods for the day.

Yesterday, for the first time in my 154 day streak, I hit my macros dead on, along with meeting my nutritional guidelines. 

 

Yep – for the first time. 

 

My point? You don’t need to be a dieting nazi when it comes to meeting your daily macros to see results. Consistently getting within 2-5g of your protein, carbs & fats is going to suffice & give you accurate enough feedback to ensure you can tweak your diet accordingly moving forward. So relax! You aren’t always going to be able to hit your numbers spot on.”

 

Oh, and in case you think Nick’s probably in “ok shape” doing this, I’ll let you decide for yourself –

 

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#4 Spending More Time on MFP than actually Eating

Behind the wheel, the barbell and the Adidas Ironworks squat shoe, MyFitnessPal is undoubtedly the greatest ever invention.

That being said, it’s a tool to make flexible dieting easier, it is not your boss, your bible or your best friend.

If you spend more than 5 minutes each day working out macros and calories, you’re overthinking things. MFP is there so you don’t have to make your own spreadsheets or spend hours pouring over calorie guides.

Spend less time with your head in your phone, and more time cooking and eating tasty food.

#5 Asking “I’ve got x grams of ….. left, what can I have?”

These forum posts are the bane of my life.

I love the fact flexible dieting teaches people about nutrition, as well as moderation, but the sheer number of people posting these requests baffles me.

For one thing, if you have 30 grams of fat left, and no carbs or protein, you’re basically limiting to necking some olive oil, or eating butter off the spoon. 100 grams of protein? Say hello to egg whites and dry tuna.

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Hitting macros perfectly for the sake of perfection is miserable – rather than looking at each macro individually, aim to hit calories and roughly get your macros right. (As per point 4.)

30 grams of fat left? That’s 270 calories. How about you have some peanut butter instead?

Sure, 45 grams of PB will give you 23 grams of fat, 11 grams of protein and 4 grams of carbs, but that comes to 267 calories of predominantly fat, so close enough.

 

THE WRAP UP: YOU ARE MORE THAN JUST YOUR MACROS

 

Like I said right at the very start, the idea of flexible dieting is …..

By removing unnecessary restrictions, you take the stress away from food and fat loss. While your friends are going batshit crazy about avoiding gluten and dairy, you can eat bread and cheese without worry.

Going out for a meal? No need to scour the local area for places that only serve grass-fed beef –  a flexible dieter can eat anywhere.

By being so inflexible though, you’re setting yourself up to be just as dogmatic and ritualistic as those who follow clean eating plans and rules-based diets.

So chill out, keep your macros in mind, but go out, enjoy life, eat some good food and embrace flexibility.

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Happy HalloWOD at 7220

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Can’t wait to see those costumes!

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hallo3


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Another Flex Diet Testimonial

Athlete Profile : LEANNA CARR

POWERLIFTING/FIGURE COMPETING

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MY NAME IS LEANNA CARR AND I’M 23 YEARS OLD. I’M A WNBF PRO FIGURE COMPETITOR AND A RAW 63KG POWERLIFTER IN THE USAPL/IPF.

WHEN DID YOU START FLEXIBLE DIETING?

THREE AND A HALF YEARS AGO, WHICH IS ALSO WHEN I STARTED POWERLIFTING. I’VE BEEN A FLEXIBLE DIETER FROM THE BEGINNING!

WHAT WAS YOUR DIET LIKE BEFORE FLEXIBLE DIETING?

IT RESEMBLED THE TYPICAL COLLEGE STUDENT WHICH INEVITABLY LED ME TO GAIN THE FRESHMAN FIFTEEN -OR IN MY CASE 25. IT WOULD FLUCTUATE BETWEEN PERIODS OF ENTIRELY TOO MUCH TACO BELL AND CHEAP TEQUILA WITH PERIODS OF CRASH DIETING/RESTRICTION/JUICE CLEANSES. TO SUM IT UP, IT WASN’T HEALTHY!

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WHAT HAS BEEN YOUR BIGGEST BREAKTHROUGH SINCE FLEXIBLE DIETING?

WELL SINCE I INITIALLY STARTED MY “FITNESS JOURNEY” UNDER THE GUIDANCE OF KNOWLEDGEABLE COACHES: MATT JANSEN AND BRIAN MINOR OF INOV8 ELITE PERFORMANCE. I CAN SAY THAT FLEXIBLE DIETING HAS PLAYED A SIGNIFICANT ROLE IN EVERY ACCOMPLISHMENT I’VE ACHIEVED THUS FAR. NOT ONLY HAS MY BODY COMPOSITION CHANGED COMPLETELY, BUT I’VE BEEN ABLE TO ENDURE STAGES OF MUSCLE GROWTH AND COMPETITION PREP THROUGH FLEXIBLE DIETING, WHICH ULTIMATELY LED ME TO WIN MY NATURAL FIGURE PRO CARD THIS PAST SEASON. IT’S ALSO HELPED ME CONTINUOUSLY INCREASE STRENGTH IN ALL “BIG THREE” LIFTS. I CURRENTLY HOLD THE GA STATE RECORDS FOR MY WEIGHT/AGE IN THE USAPL, I’VE WON NUMEROUS COMPETITIONS, AND ALSO PLACED TOP 5 THIS PAST SUMMER AT MY FIRST RAW NATIONALS POWERLIFTING MEET!

WHAT ARE YOUR THREE MOST IMPORTANT GUIDELINES YOU GIVE YOURSELF?

  1. EAT FOR PERFORMANCE. MY MEALS ARE STRUCTURED AROUND MY TRAINING AND I MAKE SURE TO EAT PLENTY OF WHOLE FOODS TO MEET MY MICRONUTRIENT GOALS AND DAILY FIBER REQUIREMENTS.
  2. MEAL TIMING. I TIME MY MEALS AROUND MY WORKOUTS. I MAKE SURE TO GET PLENTY OF FOOD, CARBS SPECIFICALLY, BEFORE AND AFTER MY WORKOUTS FOR OPTIMAL FUEL AND RECOVERY.
  3. ENJOYMENT. I HAVE A HUGE SWEET TOOTH THAT’S HARD TO NEGLECT! THANKS TO FLEXIBLE DIETING, I DON’T HAVE TO! AT THE END OF THE DAY, MY DIET NEVER FEELS LIKE A DIET BECAUSE IT’S NOT RESTRICTIVE AND I’M ABLE TO ENJOY THE ABILITY OF FLEXIBILITY AND MODERATION!
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WHAT IS THE BEST PIECE OF ADVICE YOU WISH YOU HAD WHEN STARTING FLEXIBLE DIETING THAT COULD HELP NEWBIES?

BE PATIENT, ENJOY THE PROCESS, AND DON’T EXPECT TO BE PERFECT. RESULTS WON’T HAPPEN OVERNIGHT AND IT CERTAINLY WON’T BE A PROGRESSIVELY LINEAR JOURNEY. HOWEVER, AS LONG AS YOU’RE CONSISTENT AND ENJOYING WHAT YOU DO, YOU’LL REACH YOUR GOALS AND BE ABLE TO SUSTAIN THEM!

WHAT IS YOUR PERSONAL DEFINITION OF FLEXIBLE DIETING?

EATING FOR A GOAL AND SUSTAINABILITY. AS A PHYSIQUE ATHLETE AS WELL AS A STRENGTH ATHLETE, FOOD IS AN ESSENTIAL PART OF WHAT I DO. NOT ONLY THAT, BUT AS A HUMAN BEING, FOOD IS AN ESSENTIAL PART OF LIFE -DUH! IT IS MEANT TO BE ENJOYED, FUEL OUR BODIES FOR EVERY DAY TASKS, AND IN MY CASE, GIVE ME THE POWER TO SQUAT 2.5 TIMES MY BODY WEIGHT ON THE REGULAR. FLEXIBLE DIETING HAS GIVEN ME THE KNOWLEDGE AND ABILITY TO UNDERSTAND THE CALORIC DEMANDS OF MY BODY, FILL MY BODY WITH PLENTY OF MICRONUTRIENTS FOR OPTIMAL PERFORMANCE, AND MOST IMPORTANTLY, IT GIVES ME THE OPTION OF VARIETY SO I CAN ENJOY THIS LIFESTYLE AND THE OCCASIONAL DOUGHNUT… GUILT-FREE -AS LONG AS IT FITS MY MACROS!

 

 

 

 

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