CrossFit Jr Summer Camp

What is CrossFit Jr?
CrossFit Jr is a strength and conditioning program that is specifically designed for kids, helping them develop a lifelong love of fitness. Your child will, in a group setting, participate in fun and engaging workouts that will prepare them to be well-rounded athletes. CrossFit Jr is not simply a scaled down version of CrossFit - it is entirely and absolutely CrossFit, geared and designed for a special population and the specific developmental needs of that population! Ages 5-11 welcome. No athletic experience necessary!  

When?
Sessions will run for 2 weeks, Monday through Friday.
Session 1 - June 10-14th & June 17th-21st 12:00pm - 2:30pm
Session 2 - July 8th - 12th & July 15th-19th 12:00pm - 2:30pm
Session 3 - July 22nd - 26th & July 29th - August 2nd 12:00pm - 2:30pm  

Cost?
For current Sigma CrossFit members: $135, $70 for additional sibling(s).
For non members, $150, $70 for additional sibling(s).
Cost includes jump rope and T-shirt!

How do I Register?
Fill out a registration form HERE.
Registration is not complete until payment is received. Deadline to sign up will be May 20th. Space is limited. Responses received after May 20th will not be guaranteed a T-shirt.

If you have questions, please email nicole@sigmacrossfit.com or call 469-777-6190.

2013 CrossFit Games Open WODs @ Sigma CrosFit

It's that time of year again! The CrossFit Games Open starts in 3 weeks! If you're competing in the Open this year & are looking for a place to do your competition workouts, come have your scores validated @ Sigma CrossFit for FREE!!

If you train regularly @ Sigma CrossFit, don't forget to list us as your affiliate & join the Sigma CrossFit Team so your individual score will help our team score!

Check out these videos from CrossFit HQ about the Open & sign up!

"Amanda" WOD

Ted & Daniel, first time doing "Amanda" on 2012-12-21.
Ted: 8:49 as Rx'd
Daniel: 12:00 up to 4/5 squat snatches (95#)

"Overload" & "Collision"
Music by DIGIFLESH

Sigma CrossFit featured in Intuit Blog!

Sigma CrossFit owner, Ted Lavarias, interviewed & featured in Intuit Blog! Check out the full story:
http://blog.gopayment.com/stories/texas-crossfit-gym-keeps-billing-in-shape-with-gopayment/

30-Day Paleo Challenge

Post by Nicole Lavarias

We hope everyone had a fantastic Christmas holiday full of love, fun, and non-Paleo treats! The first Sigma CrossFit Christmas Party was a success! The food and company were awesome. If you missed it, there's always next year! :) Now that the holidays (read as "excuse to eat horribly") are over, Ted and I will be following a strict Paleo diet for 30 days and we are challenging you to join us! Let's all take advantage of the new year and start right! If you want to lose fat, gain muscle, and most importantly, get a better "Fran" time, then join us for the 30 Day Paleo Challenge!

The challenge will start on January 2^nd and end on January 31^st. This is a basic rundown on eating Paleo. I have included some websites at the end of the post to get you started on finding recipes.

As a simple explanation, the Paleo Diet is defined as eating meat, vegetables, nuts, seeds, some fruit, little starch, no sugar, and no dairy.

Foods that are allowed and encouraged:

• Meats such as beef, steak, hamburger, or pork
• Poultry such as chicken and turkey
• Eggs from chickens, ducks, or geese
• Other meats including organ meats and game meats such as venison, wild boar, or wild turkey
• Deli meat – try to get the nitrate/nitrite free (Boars Head has neither)
• Fish
• Shellfish
• Vegetables
• Nuts (tree nuts). Peanuts are in the same family as beans and are not true nuts!
• Seeds
• Fruits

Foods that are allowed in moderation:

• Oils such as olive, avocado, walnut, flaxseed, coconut and canola oils
• Natural sweeteners – coconut crystals, honey, pure maple syrup
• Beverages such as coffee, tea
• Paleo sweets such as dried fruits and nuts mixed with dried and fresh fruits- make sure there is no added sugar
• Sweet potatoes, yams
• Protein powder

Don't do it! These are cheats!

• Refined sweeteners – sugar cane, white sugar, brown sugar, imitation maple syrup (with high fructose corn syrup), aspartame, sucralose, Nutrasweet, Splenda, Stevia, and anything else refined or man-made
• Other sweets – candy, sugar (raw or processed), glucose
• Dairy foods such as butter, cheese, cream, dairy spreads, frozen yogurt, ice cream, and all processed foods made with any dairy products
• Cereal grains – corn and all corn products, barley, millet, oats, rice and all rice products, rye, wheat and bread products including bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour
• Cereal grain-like seeds – amaranth, buckwheat, quinoa
• Legumes – all beans, black-eyed peas, chickpeas, lentils, peas, peanut butter, peanuts, soybeans and all soybean products, including tofu
• Starchy vegetables – starchy tubers, cassava root, manioc, potatoes and all potato products (French fries, potato chips, etc.), tapioca pudding
• Soft drinks and fruit juices – all sodas, canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glycemic index)
• Alcohol – tequila and red wine are the least damaging liquor to the Paleo diet, but they are still cheats.

IMPORTANT NOTE: If your goal for this challenge is to lose weight, it is recommended that you limit the amount of fruit, honey, maple syrup, and sweet potatoes you consume. A few servings a week should be your limit.

Helpful websites:
Beginner's Guide to the Paleo Diet

The Paleo Diet Solution (good summary of Robb Wolf's The Paleo Solution)

Paleo Diet Lifestyle

Cavegirl Kitchen Recipes

Paleo Plan Recipes

You can also do a Google search for "Paleo recipes" and see thousands of other sites!

Barbells & Handlebars competition highlight reel

Check out this video compilation of our Sigma CrossFit athletes competing @ the Barbells & Handlebars fundraiser competition on December 1st, 2012! All proceeds went towards prostate cancer research to conclude the month of "No-Shave November!" We had a great showing & kicked some butt! Excellent job everyone! Keep on training & keep up the good work! Feel free to share this post on your Facebook timeline, Google+ page, or your own blog! Don't forget to +1 us on Google & Like us on Facebook!

What's your favorite highlight in the video? Leave your comments below!

Great turnout @ the Black Friday WOD!

We had an awesome turnout today for the Black Friday WOD! The WOD was...

8 rounds for max reps of:
....Cleans @ 115/75# (95/55# Masters) for 20 seconds
....Rest for 10 seconds
....Ring push ups for 20 seconds
....Rest for 10 seconds
Post reps for each exercise & total reps.

We had almost 40 people in attendance with 28 people doing the WOD! Check out the pictures below!