Sunday, December 30, 2012

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 2nd and end on January 31st. 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!

Friday, November 30, 2012

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!

Tuesday, November 13, 2012

Happy "Fransgiving!"

Thanksgiving is just around the corner! Please take note of the following schedule updates...

Rest day, Happy Thanksgiving!Black Friday WOD
Rest dayRest day5:30

No evening classes


On Friday morning, we will be having a Black Friday WOD @ 9:30am that is open to the general public! So feel free to bring your family & friends for a free workout to burn off that pumpkin pie & mashed potatoes that aren't part of your Paleo diet! Please email me if you plan on coming, just so I know how many people to expect. BYOB for post-WOD recovery!

On Monday, 11/26, we will go back to our regular schedule starting the week off with everyone's favorite benchmark WOD, "Fran"! As Abel says, it's going to be a "Fransgiving!" Here are a couple of videos from CrossFit HQ about it!

Tuesday, November 06, 2012

Clean high pulls, ring push ups

Great WOD today everyone! We got some excellent scores put up today! The WOD was:

AMRAP in 9 minutes of:
....Clean high pulls, 9 reps @ 115/75#
....Ring push ups, 9 reps
Post rounds & reps completed.

Monday, September 17, 2012

Open WOD 12.2 tips!

As you guys already know, we're redoing through the 2012 CrossFit Games Open WODs every Monday for the next couple of weeks! We did 12.1 last week & are doing 12.2 today! If you haven't already looked it up, check out the WOD explanation & demo (by Rich Froning Jr. & Dan Bailey) below. Also, here are some good tips from our mobility expert, Dr. Kelly Starrett.
Here are a couple of other tips for today's WOD:
  1. Pace yourself! Just about all of us can bust through the first set of 30 reps @ the light weight without any break or rest, but don't do it! Notice both Rich Froning Jr. & Dan Bailey take forced breaks every 10 reps on the 75#, then every 5 reps on the 135#. You need to save enough gas in the tank for the heavier weights!
  2.  For the lighter weights, keep the shoulders retracted & knees out as you lower each rep to save your shoulders, back, & hips for the heavier loads! As Kelly says, if you allow your shoulders to come forward, you will lose time & energy because of inefficiency (with an unsupported thoracic spine, & it makes the arms longer whereas short arms are desired for this movement to decrease the distance of the arc the bar will travel).
  3. Be aware of the transitions! Use the last 3-5 reps of the lighter weight to work on a deeper squat! The heavier the weight becomes, the lower you will have to squat to catch that weight. Froning & Bailey both start out with the muscle snatch, then move to the power snatch & squat snatch for the heavier weights. However, trying to change your technique on the first rep of the next heaviest load is unlikely to work & will probably be a no-rep. Technique will carry you further in this workout then trying to muscle through it. Focus on good technique with every rep & use them wisely to prep for the heavier loads.
  4. For the heavier weights, make sure you pace yourself & don't waste time & energy on no-reps! If you really need to, it's better to take even a full minute of rest & get a solid rep instead of doing 5 half-reps that don't count for anything!

Saturday, July 21, 2012

Grand Opening WOD was a success!

Just wanted to thank everyone that showed up for our Grand Opening WOD! We thank you all for the support & look forward to training with all of you again as we continue to grow our community of fitness!
We had about 50 people @ the Grand Opening,
with 30 people doing the WOD!

Tuesday, July 10, 2012

Kids Club is painted!

Nicole & I finished painting the Kids Club today! Call or email us to get your Kids Club reservations! (Painted feet not included...)

Sunday, July 08, 2012

We have a sign!

Our marquee sign was put up over the weekend! We'll get the banner up soon, then a lighted sign in a few weeks. Meanwhile, in the gym, we have the majority of our equipment in. Waiting on wall balls, climbing ropes, and better GHDs...

Monday, June 25, 2012

Beta testing!

Construction at Sigma CrossFit is going according to schedule, so hopefully we'll be opening according to schedule as well! Private beta testing of the facility & equipment will be open to existing Sigma CrossFit clients. Grand opening will be on a Saturday during the second half of July. Visit often for updates or contact me directly if you'd like more information (email: or call/SMS: 469-777-8005).

Saturday, March 31, 2012

Visiting the CrossFit Tour!

Rich Froning Jr., 2011 Fittest Man on Earth
Nicole & I went down to CrossFit Aledo for the CrossFit Tour & the CrossFit Games Open WOD 12.5! At the workout, we got to meet some of the big names in the CrossFit community! There was the director of training, Dave Castro, whom we can thank for all the awesome, sometimes fun, but always effective workouts, especially when it comes to the Games. We may curse his name in the workouts but love how we feel afterwards (usually). We met the Fittest Man on Earth, Rich Froning Jr. (2011 CrossFit Games Champion), & his training partner, Dan Bailey (2011 CrossFit Games Open Champion), & also Bob Harper from The Biggest Loser!

Bob Harper from The Biggest Loser
It was a pretty amazing experience! We didn't get to stay for the entire thing, but we definitely enjoyed it! When we got to CrossFit Aledo, they had already started doing Open WOD 12.5 for anyone that needed to submit a score for competition. I completed the round of 12s, then got 15 thrusters & 8 chest-to-bar pull ups for a total of 83 reps. This was the same final WOD as last year's Open (11.6), so anyone who competed last year will have some experience & probably see an improvement over last year's score. This was my first time doing it, so it kicked my butt pretty good. Puked twice afterwards!

After the amateurs finished the workout, they cleared the floor & brought out Dave Castro to introduce the pros, Rich Froning Jr. & Dan Bailey to do the WOD. The most interesting part about witnessing them do the WOD was how slow they went as compare to the amateurs. It's the same observation I had when watching them demo Open WOD 12.2. On workouts like this (that take several minutes long), they take their time & pace themselves & simply don't stop moving. However, the amateurs will usually sprint at the beginning & burn out quickly, then end up taking long breaks when they're only half way through the workout. It's just like the tortoise & the hare. Pace yourself & don't stop moving. As your fitness level increases, you'll be able to gradually increase your pace. If I asked you to run a mile, you're not going to start off @ the same pace as if I asked you to sprint just 100 meters. We need to be in that same mentality when we look at a workout that's supposed to take more than 2 minutes. Here's video of Froning & Bailey about half way through the WOD & then finishing the WOD. Froning doesn't seem to change his pace @ all on the thrusters...