Tuesday, July 28, 2015

Buy from Reebok with our affiliate link

It's official! Sigma CrossFit has signed up with the Reebok affiliate program! So if you guys could do us a favor & utilize our link when you want to purchase shoes or apparel directly from Reebok.com, that would give us a small commission that will all go back into new gear for the box! The prices are EXACTLY the same, but the commissions we would get for using our referral link can add up to new bumper plates, more rowers, etc...

So here is our link for the Reebok CrossFit Nano 5.0 (since I've been talking about it since the Reebok photo-shoot in March, & yes, those are my feet!):

Monday, June 08, 2015

Wendler 5-3-1 Template

Just a heads up on what's going on at Sigma for programming! In the sport of fitness, strength is a commodity. Want to get your first pull up or muscle up or do more of them? Want to clean & jerk over 300#? Want a sub-3 minute "Fran"? Having more strength will generally get you closer to all of those goals, & as Coach Rip would say, "make you more useful & harder to kill." After much experimentation & research of different strength programs, all of your friendly neighborhood Sigma CrossFit trainers got together & decided it would be best to try to implement Jim Wendler's 5/3/1 program during our strength cycle!

There were a couple of reasons why we went with Wendler:
First, it's quite possibly one of the simplest strength programs to implement, while being extremely flexible & the least invasive to the rest of our CrossFit programming. Some other strength programs are so focused on strength, that they actually recommend only light cardio (jogging or walking only) on days where you don't lift. CrossFit is about balance among all fitness attributes, & there are several programs & athletes who have proven that it is possible to get stronger without becoming fat & slow & completely losing your metabolic conditioning (& even some gymnastics ability too). Its simplicity allows us to implement it in a manner that is accessible to EVERYONE, & not just as extra credit for the few among us who have an extra hour to spare everyday to do the CompetitorWODs.

Second, it's progressive (starts out light & slowly gets heavier) but still allows you the opportunity to push yourself for rep-PRs right from the start! Some strength programs start very light & get progressively heavier by adding 5/10# every week, but are limited to particular sets/reps, so it takes a long time, about 4-6 weeks before you really feel challenged. Coach Rip's Starting Strength & Strong Lifts 5x5 are like this. In other words, more experienced lifters will get very impatient with programs that ramp up that slowly & not feel like they're getting a workout until they're about 4 weeks into the program. Wendler's program starts out with light weights as well, but asks you to get as many reps as you can on every workout! But it's still progressive by continually getting heavier from week to week & month to month!

Third, longevity. It's not uncommon for athletes to do Wendler for years & still make #gainz! We will be guiding everyone through 3 months of Wendler & then retest our 1RMs again. If you'd like to continue on with Wendler after that, or switch up the lifts & keep going, feel free to do so! But after 3 months, you'll already know what to do & how to adjust the template yourself from month to month...

The math can be a little confusing at first. So Andrew & I have been working on a Google Spreadsheet to help all of us out!
1. Open the spreadsheet (https://docs.google.com/spreadsheets/d/1IWCALRFAYzgc3yHwZW68N-i0wk4uIImfumXV3rJfzOg/edit?usp=sharing)
2. Make a copy to your own Google Drive (requires a Google account) or download it as an Excel or OpenOffice spreadsheet (downloading it may require some slight tweaking of the formulas to make them work).
3. Fill in your own 1RMs (just so you don't forget what they are), & your Training Maxes for each lift (90% for the FIRST cycle only).
4. Print it out (or access it from your phone) whenever we do Wendler in class so you know what weights you should be lifting & then record how many reps you got on your final set into the spreadsheet.

Every month, we'll gradually increase your Training Maxes to be closer to your 1RMs. The more volume we can build at these sub-maximal weights, the higher it will push your max effort lifts!

If you want to learn more & read some of Jim Wendler's tips for being successful on his program, there's a great article on T-Nation by him (https://www.t-nation.com/workouts/531-how-to-build-pure-strength). He has a few books as well, but the article is a great place to start.

Friday, December 19, 2014

Best snatch PR video EVER!

Finally got 200#! Been chasing this for over 2 years! Last time I attempted snatching over 195# (2012-10-29), I injured my right shoulder due to incorrect technique. It took a while to recover & build some muscle memory in good technique, but I'm better than ever! Shot in slow motion @ 1/8 speed. Thanks Tommy for the guest appearance! Remember, whenever someone is lifting heavy or attempting something spectacular (like their first muscle up), always watch out for cameras & don't be THAT guy! Please share it if you thought it was funny!

Friday, October 10, 2014

Squatting success & push press strength program!

Seems like we had some pretty awesome success with our squat program! Check out all those PRs! And most of us were still sore from "Karen" when we did those heavy front squats! Seriously, that's just ridiculous how much everyone has gotten stronger... Because we had so much success with our squats, we'll be doing the same program with our push press! Why the push press? Olympic weightlifting coach Glenn Pendlay (works with Team MDUSA) said it best in this T-Nation article that I stumbled across a long time ago. For those of you who are already thinking "TLDR", scroll down to the section "The Best O-Lifts and the Push Press", read from there. The Cliff Notes version is, "Show me a guy who can push press a big weight and he's going to be able to excel at any other pressing movement, even if he's never done it before." The rest of the article outlines some training theory & philosophy that we cover in CrossFit anyway.

To start things off right, we will be focusing specifically on the push press for our next Saturday Workshop (Oct 11)! Don't miss it! As usual, we'll cover proper technique of the push press, as well as skill transfer & carry-over to the jerk, & differences between heavy push presses vs moderate/light push presses that you'll see in a metcon! Don't miss it!

Wednesday, August 27, 2014

The first ever Alpha Box is at Sigma CrossFit

The first ever Alpha Box is here at Sigma CrossFit! A vending machine that we'll be able to stock with CrossFit specific items! Our initial stock includes a variety of drinks, including Kill Cliff & protein drinks, Progenex Flow (you'll need a blender bottle to mix it up), various Zone, protein, & nut bars, & even athletic tape! The beauty of a modern vending machine is that it will be able to take cash & credit card (eventually), & will keep track of its own stock & automatically request re-stocking before running out completely. We hope this will be a convenient source of post-WOD recovery & other CrossFit essentials (like tape!) for all of us. Please feel free to give us ANY feedback about the vending machine & the items you want stocked in it!

Thursday, July 17, 2014

Graham Holmberg is coming to Sigma CrossFit!

We finally got all the details ironed out for Graham Holmberg, 2010 CrossFit Games Champion, to come to Sigma CrossFit! This special event seminar will be on August 2nd where Graham will talk about CrossFit training/competition, lead us through some workouts, & discuss the "Eleventh Element!"

The seminar fee is $80 for Sigma CrossFit members. If there's space available, we will open it up to the public at $100 for non-members. If there is an overwhelming response, we will prioritize seminar reservations by gym attendance & maybe even an arm wrestling contest for any remaining spots! Please share this announcement on Facebook & other social media!

The seminar will start promptly at 9:00am on Saturday August 2nd, & finish at approximately 2:00pm. The gym will be open at 8:00am for anybody that needs to do any extra warm up/mobility work beforehand. Bring your jump ropes & Oly-lifting shoes (if you have them).

Also, because of the length of the seminar (approximately 5 hours), there will be NO Kids Club for this event. We're sorry for the inconvenience, but that is too long for us to watch kids & it will be in everyone's best interest to find a relative or babysitter that can watch your kids at home.

Please reply to ted@sigmacrossfit.com AS SOON AS POSSIBLE to reserve your spot for the seminar! Your reservation is not final until we actually charge your credit card.

Wednesday, July 09, 2014

Best of McKinney Award, 2 years in a row!

Press Release

FOR IMMEDIATE RELEASE

Sigma CrossFit Receives 2014 Best of McKinney Award

McKinney Award Program Honors the Achievement

MCKINNEY June 11, 2014 -- Sigma CrossFit has been selected for the 2014 Best of McKinney Award in the Physical Fitness Program category by the McKinney Award Program.

Each year, the McKinney Award Program identifies companies that we believe have achieved exceptional marketing success in their local community and business category. These are local companies that enhance the positive image of small business through service to their customers and our community. These exceptional companies help make the McKinney area a great place to live, work and play.

Various sources of information were gathered and analyzed to choose the winners in each category. The 2014 McKinney Award Program focuses on quality, not quantity. Winners are determined based on the information gathered both internally by the McKinney Award Program and data provided by third parties.

About McKinney Award Program

The McKinney Award Program is an annual awards program honoring the achievements and accomplishments of local businesses throughout the McKinney area. Recognition is given to those companies that have shown the ability to use their best practices and implemented programs to generate competitive advantages and long-term value.

The McKinney Award Program was established to recognize the best of local businesses in our community. Our organization works exclusively with local business owners, trade groups, professional associations and other business advertising and marketing groups. Our mission is to recognize the small business community's contributions to the U.S. economy.

SOURCE: McKinney Award Program

CONTACT:
McKinney Award Program
Email: PublicRelations@recognitionawarding.com
URL: http://www.recognitionawarding.com

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