New Class, New Weightlifting Coach at 7220!

We are excited to expand our Barbell Club and welcome a new weightlifting coach to CrossFit 7220. Devin Stalder Devin is a USAW Sports Performance Coach and specializes in the Olympic Movements. He'll be coaching a lifting class 3x/week. The class will be open gym format. It is not necessary you be there the whole time, come in when you can Tues/Thurs between 4:30 - 6:30 pm and Sundays 3:00 - 5:00 pm. Devin will have a session written up for you to follow with his assistance and supervision. He can also help you with technique on power lifts. Whether you have a passion for Olympic lifting or perhaps want to improve your clean technique in order to perform better during WOD's, Devin is here t

Mindful Monday

Mindful Response Since you are now getting the hang of mindfulness, this week we challenge you to practice mindfulness in response to others. To start the week off, take a moment to distinguish a response versus a reaction. Take 60 seconds, close your eyes and think about this. Seriously. Keep them closed. Take a breath. Just focus on task. You may have considered that a response is typically more thought out, requires a bit of logical thought process, and often is based on facts. In contrast, a reaction is a “knee-jerk” response, can often be illogical, appear as defensive, and is based on unprocessed thoughts and feelings. Remember, our thoughts are just thoughts, not facts and our reactio

Josh Bridges

Not all of us have a Navy Seal mentality nor are we aspiring to compete in the CrossFit Games; but we can learn a thing or two about daily discipline, mental toughness, and enduring adversity from our recent guest, Josh Bridges. Josh wrestled in high school and college. He worked as a telemarketer and a loan officer (both which he despised!) which led him to the decision to pursue the navy. The same friend who enticed him to aspire to become a Navy SEAL introduced him to CrossFit in 2005. Before becoming Navy SEALs, candidates are put through some of the most mentally challenging and physically demanding training in the world. Basic Underwater Demolition/SEAL training, or BUD/S, is designed

Everyday is a good day at CF 7220!

Mindful Monday Week 3: Mindful Thoughts This week, the intentional mindfulness exercise is focused on your thoughts. Often our thoughts become our reactions, our reactions become or actions and this becomes our perceived reality. This can be a recipe for disaster if our thoughts are negative or self-deprecating. Read below to guide mindfulness to help understand what we are thinking, in the moment we are thinking it. Specifically this week, work on decreasing the negative self-talk….e.g. I’m no good at CrossFit because I can’t (insert your nemesis movement here). You got this! CLICK HERE Introducing Music Mondays! Wear your fav band T-shirt and the coach must play at least one of their (non

Mindful Monday 10/15/18

Week 3! By now, you have settled into the routine of food trays and perhaps your belly has adapted to the increase in veggies! We often think of our guts as primarily processing our food. This is true, but our guts are intimately connected to our emotions. If you have 10 minutes, watch this- it may truly change your decisions about how and why you eat! For your mindful practice this week follow the suggestions: (cliff notes version listed below): 1. Slow down your eating. 2. Know your body’s hunger signals (Are you eating out of emotional reaction or hunger?) 3. Sit down to eat and eat with others. (As a

It really is simple....

Snowballing rates of obesity, diabetes, and heart disease in the U.S. can be traced to an unhealthy diet. You are either improving or ruining your health when you eat. So how do we change? Food writer Michael Pollan says everything he's learned about food and health can be summed up in seven words: "Eat food, not too much, mostly plants." Probably the first two words are most important. "Eat food" means to eat real food -- vegetables, fruits, whole grains, and, yes, fish and meat -- and to avoid what Pollan calls "edible food-like substances.” -Don’t eat anything your great grandmother wouldn't recognize as food. "When you pick up that box of portable yogurt tubes, or eat something with 15 i

Mindful Mondays

As part of the 2018 CrossFit 7220 Nutrition Challenge, you are encouraged to incorporate a “Mindset” activity into your daily life. Each week, Gretchen Claude will present “Mindful Monday” to guide your intention for the week. What is mindfulness anyways? Simply put, mindfulness is being fully aware and present in our thoughts, actions and feelings and not overreacting to the circumstances we find ourselves in. Although simple in concept, the execution of mindfulness daily may be more challenging. How often do you find yourself trying to focus on multiple tasks simultaneously? Do you find yourself performing tasks by just “going through the motions,” rather than considering why you are doin

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