Monday, June 08, 2015
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
Friday, October 10, 2014
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
Thursday, July 17, 2014
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 email@example.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
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.
McKinney Award Program
McKinney Award Program
Wednesday, June 04, 2014
In case you haven't noticed, we've stepped up the aggressiveness of our programming! Expect to see more WODs with multiple parts! That doesn't mean we'll always be doing that from now on, but having multiple parts means we can get more variety in our workouts during the week, making us more well-rounded! As always, you can always scale back on the intensity or volume, if needed, to adjust the workout to your level of fitness (or soreness)!
Our change in training/programming philosophy stems from the fact that CrossFit was originally intended to increase general fitness for all athletes across all sports. It was meant to be the "core curriculum" for fitness & sports, similar to having a core curriculum of science, math, & English in college that must be completed before you can study a specific major or specialty. The original CrossFit WODs & programming was intended to be done IN ADDITION to an athlete's sport-specific practice. So an athlete could be expected to do CrossFit in the morning for a short WOD, then go to some other practice (such as baseball, football, wrestling, etc) in the afternoon. I have been programming in a style very similar to CrossFit.com for the last 2.67 years of Sigma CrossFit. However, since CrossFit has become so popular over the last few years, it has become a sport by itself instead of merely just a supplement to sport. So what do you do when your sport is CrossFit? I believe that implies we can do more volume in our WODs since we're not concerned about being fresh for baseball or football or whatever practice in the afternoon.
With that in mind, we're suspending the Skill of the Month to focus on the more aggressive programming. I am very well aware that many of us have seen AMAZING improvements through our Skill of the Month focus, with many people getting their first pull ups & handstand push ups, as well as significant increases in 1RMs in cleans & squats. However, I sometimes feel that the significant PRs are coming at the expense of proficiency in other skills or movements.
To ensure that we get that extra practice & focus on technique that was so useful when we did the Skill of the Month, we will be adding a weekly Saturday Workshop! The Saturday Workshops will be from 09:15 to about 10:00 or 10:15, during Open Gym. We will still have Open Gym from 09:00 - 11:00. The Saturday Workshops will focus primarily on TECHNIQUE practice. It will not be a WOD or a metcon (but you can still do those on your own as part of Open Gym after the Workshop). Remember, we will be focusing on movements that require technique (instead of simple brute strength), alternating primarily between the Olympic lifts & gymnastics. As of now, this will not be a dedicated Olympic weightlifting class, but that may happen if there is a need for it.
Saturday Workshops start at 09:15. Meaning, you are expected to do your own warm up & mobility BEFORE the Workshop starts so we can get close to a full hour of technique practice to build sufficient muscle memory. Scheduling for the Workshops is set to give us enough time to still do a WOD afterwards that we may have missed during the week. We will try our best to announce the subject of the Saturday Workshops in advance, usually trying to focus on a skill that will be seen in the following week's programming.
Because of the aggressiveness of our programming, some of you may also want to take a day off in the middle of the week, maybe even just temporarily until your body adapts to the increased volume. A recommended template for this would be training on Monday, Tuesday, & Wednesday. Rest day on Thursday. Training on Friday. Then on Saturday Open Gym, make up the WOD that was missed on Thursday. Rest day on Sunday.
Please continue to give me & the trainers feedback so we can continue to steer Sigma CrossFit in a direction that achieves our goals of general fitness & is still fun & interesting for all of you! Thank you!