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 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


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

McKinney Award Program


Wednesday, June 04, 2014

Saturday Workshops & Training Philosophy

Hey everyone! Just wanted to let you in on what's going on with regards to programming & scheduling at Sigma CrossFit!

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 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!

Monday, May 26, 2014

2014 Memorial Day "Murph"

It's a CrossFit tradition & it seems to be becoming more & more of a Navy SEAL tradition as well. Today, we did a Hero WOD, a workout dedicated to honor "Murph", LT Michael Murphy, USN (SEAL), for giving his life to try to save his teammates from almost certain death. The only surviving team member from that mission is Marcus Luttrell, who recounts the events of Operation Red Wings & the heroic actions of Murph in the book & movie, "The Lone Survivor." Today, we honor Murph & all those who have given their lives in service to this country. During today's workout, the goal wasn't to get the best score or to set a new record, it was to experience just a taste of what it's like to be hurt & to keep going, because that's what they did & why they are remembered & not with us today...

For time:
....Run, 1 mile
....Pull ups, 100 reps
....Push ups, 200 reps
....Air squats, 300 reps
....Run, 1 mile
Partition the pull-ups, push-ups, & squats as needed. Start & finish with a mile run. If you've got a 20# vest or body armor, wear it. Time cap is 60 minutes. Post time.

Tuesday, March 25, 2014

2013 Best Physical Fitness Program of McKinney Award

For those of you who weren't @ the Sigma CrossFit Christmas Party, I just wanted to let you know that we did receive a "Best of McKinney Award" for Best Physical Fitness Program in McKinney for 2013! Thanks everyone! Your reviews on Google Maps & Facebook help, so if you haven't written a review for your favorite CrossFit box yet, please do so & hopefully it'll help us win another Best of McKinney Award for 2014!

Tuesday, January 28, 2014

286 burpees for 286 votes

Unfortunately, we did not win one of the small business grants that Chase was giving away. However, I finally completed the awesome video of the 286 burpees I did for the 286 votes we received! Thank you everyone for your support & your votes!