R U OLY?

 

Strength in Conditioning for Saturday, September 21, 2014

Are you one of those OLY obsessed athletes who cannot step away from the barbell every time you enter SICFIT Scottsdale? If your answer is an unequivocal, “YES!” then you simply cannot afford to miss the  USAW Level 1 Sport Performance Coach Certification course being offered at SICFIT on October 4th and 5th! With just two weeks left to register, follow the link above to reserve your spot!
.
CrossFit Scottsdale olympic lifting.

WARMUP
Run 2 big laps
.
SKILL
Practice hand stands
.
CONDITIONING A
3 Rounds
90 Second kettle bell swing
10 Goblet squats
2 Waiter walk with each arm
2 Minute rest
.
CONDITIONING B
4 Rounds
1 Minute single arm, heavy farmers carry
1 Minute lunges
.

Show ‘em What (SIC)Fitness is all About

 

Strength in Conditioning for Friday, September 19, 2014

It’s time to round up the crew again and show them what SICFIT Scottsdale is all about by bringing them to Guest Days. Guest Days opens the gym to you and your guest for a complimentary, non-specialty class next week, Tuesday through Thursday. Why try and convince your friends and family that Strength in Conditioning Fitness can help them lean out, trim down, or bulk up when they can experience it for themselves? Guest Days is the perfect opportunity for you to help inspire and motivate the folks you care about to make the important lifestyle shifts they need to be happy, healthy, and fulfilled.

….And it’s also super fun to prove to your posse that doing bicep curls and running on an elliptical ain’t all its cracked up to be!
>
Elliptical Fail,

WARMUP
5 Rounds | Finish with easy 100 meters
100 Meter run/row easy
100 Meter run/row hard
.
CONDITIONING A
10 Minute EMOM
Even minute: 5 Front squat
Odd minute: 45 Second plank
.
CONDITIONING B
10 Minute EMOM
Even minute: 10 Sit ups
Odd minute: 10 Wall balls
.
CONDITIONING C
10 Minute EMOM
Even minute: Sprint 1 small lap/row 175 meters
Odd minute: LIFE: 4 burpees | FITNESS: 7 burpees | SPORT: 10 burpees

.

Fortify Your Fitness Foundation

 

Strength in Conditioning for Thursday, September 18, 2014

If you have big goals for yourself — losing weight, gaining muscle mass, competing in the sport of fitness — the best place to start is with the basics. Similarly, often times the key to moving beyond a current plateau is to go back and rebuild the kinks in your foundation. No matter where you are on you fitness journey, revisiting the fundamentals of functional fitness can only benefit you! Fortify your fit foundation with the SICFIT Scottsdale Fundamentals Seminar, Saturday, September 27th from 1-3pm! The cost of the seminar is only 35 dollars. Sign up at the gym before space is full!
.
personal-training

WARMUP
Big dynamic warm up
.
CONDITIONING A
Tabata this…
Pull ups
Air Squats
Push ups
Sit ups
Calorie Row
.
CONDITIONING B  
5 Minute plank
Penalty: 3 burpees for each time your knees touch the ground
.

Building Well-Rounded Athletes

 

Strength in Conditioning for Wednesday, September 17, 2014

Today’s Strength in Conditioning workout has got a little something for everyone!  From lifting heavy to high-rep weight-training to a gnarly little HIT workout on the rower, this Tuesday training session not only favors the well-rounded athlete, but it also helps create them. And at SICFIT Scottsdale thats the only thing we specialize in… building broad, well-rounded, non-specializing athletes!
.
photo 3

WARMUP
Row 1k + pvc work
.
CONDITIONING A
15 Minutes to establish 1 rep max push press
Using 50% do 75 push press for time
.
CONDITIONING B
3 Rounds
Row 2 minutes
Rest 1 minute

.

3D Core Stability

 

Strength in Conditioning for Tuesday, September 16, 2014

Core stability has a different meaning than the phrase ‘core strength’. All movement originates from a stable core.  Core stability is the ability to resist and control movement. The core stabilizes movement and the hips drive it.

Muscles perform different actions based on their functions. Certain groups of muscles are more suited for stability than for creating movement. Abdominal exercises that resist movement (RKC plank, ab-rollout, Kolar Wall Bug) are more functional than crunches because they train lumbo-pelvic stability.

Anterior core stability is needed to resist lumbar extension during movements like the squat, deadlift, and shoulder press. The combination of flexibility and stability allows for proper motor control during functional movement patterns. This movement competency is the basis for strength capacity.

Stability in Three Planes

Movement takes place in three planes.  Developmentally we progress from the sagittal plane, to the frontal plane, to the transverse plane. Running and hip hinging are sagittal plane movements. Frontal plane movements are side-to-side, while transverse plane movements involve rotation.

Since many exercises in the gym involve movement through the sagittal plane (running, deadlifts, kettlebell swings) it is important to include supplemental exercises for both lateral and rotary stability.  The RKC plank is the gold standard for anterior core stability.

Anti-movements are one way to train stability. Anti-extension, anti-lateral flexion, and anti-rotational movements like the front plank, side plank, and rotary band plank are an easy way to add stability training to a warm-up.

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com
.
Three-Dimensional-Core-Stability..

WARMUP
Jump rope
.
CONDITIONING A
3 Rounds
20 Overhead walking lunges
7 Burpees
90 Second rest
LIFE: No weight
FITNESS: 45/25 plate
SPORT: 95/55
.
CONDITIONING B
Death by 10 meters
(sub 20 meters on rower)
.
STRETCH

>

I <3 Mondays!

 

Strength in Conditioning for Monday, September 15, 2014

At SICFIT Scottsdale we love our Mondays! For us, Monday means a whole new set of goals to set and smash. Monday means more opportunities to turn weaknesses and limitations into strengths and tactical advantages. Monday means and brand new week with new possibilities to explore and adventures to unfold. Next time you hear someone complaining about having a case of the Mondays, tell them congratulations!
.
SICBAN3.

WARMUP
Barbell complex:
DL/Clean/FS/PP/BS/PP from behind
.
SKILL
Hang snatch and overhead squat
.
CONDITIONING A
4 Rounds
Back Squat
30 Second rest
6 Pull ups
2 Minute rest
LIFE: 10 Back squat, 10 ring rows
FITNESS: 6-8 Back squat, 6-8 pull ups
SPORT: 3 Back squat, 6-8 weighted pull ups
.
CONDITIONING B
6 Hang muscle snatches
6 Overhead squats
9 Push ups
9 Burpees over the bar
12 Air squats
12 Sit ups
LIFE: Light bar or pvc, 2 rounds
FITNESS: 85/55, 4 rounds
SPORT: 115/75, 4 rounds

.

Time to Transform!

 

Strength in Conditioning for Saturday, September 13, 2014

SICFIT Scottsdale wishes all of our Whole Life Challengers the best of luck over the next month and a half! We can’t wait to see all of the transformations that will surely begin to take shape in your lives.

When we take care of ourselves –– as our challengers are doing over the next several weeks ––  we grow our capacity to care for and encourage others. We invite our WLCers and our members alike to embody this truth by inviting your friends and family members to SICFIT Scottsdale Guest Days. Your guest is welcome to any non-specialty class free-of-charge during Guest Days (Tuesday, 9/23 through Thursday 9/25) and you get to feel double awesome about getting your own workout on and helping someone you care about get theirs on too!
.
SICBAN4.

WARM UP
800 Meter run
90 Seconds light kettle bell swing
10 Goblet squats
Waiter walk across gym each arm
.
SKILL
Hand stands
.
CONDITIONING
30-25-20-15-10-5
Russian kettle bell swing
Single arm high pull
Knees to elbow
Straight leg kettle bell deadlift
..

9/11 Hero Tribute Workout

Thank you to the all of the men, women, first-responders, military and kids that came out to support our fifth annual tribute workout in honor of the 3,000 people who lost their lives on 9/11/2001. We gather each year as a community to share our stories and tribute those who were affected by the attacks that day. We will never forget!

Never Forget

Never Forget

The New Place to be on Friday Nights!

 

Strength in Conditioning for Friday, September 12, 2014

In case you haven’t caught wind around the gym, the SICFIT Scottsdale Gymnastics class has a brand new day and time slot. Beginning today, this specialty class will be offered on Friday nights at 6:30 pm. Why not kick off your weekend learning how to defy gravity?!
.
photo 3/

WARMUP
400 Meter row 400m
Line drills
.
CONDITIONING A
Front squat 10, 10, 8, 6, 4, 2
30 Second rest
15 sit ups
90 Second rest
.
CONDITIONING B 
For time:
100 squats
5 push ups
75 squats
10 push ups
50 squats
15 push ups
25 squats
20 push ups
LIFE: All sets = 40 squats, ring rows
.

 

Remember 9/11 with SICFIT Scottsdale

 

Strength in Conditioning for Thursday, September 11, 2014

Today, SICFIT Scottsdale honors the thousands of lives lost and the heroes who fought to save them 13 years ago today on 9/11 with a free workout along side uniformed members of the United State Military.  At the event, we will be collecting donations to the 100 Club, an organization that aids the families of first responders. We thank our first responders for exemplifying the American values of courage, justice, and putting our neighbors before ourselves.

The SICFIT 9/11 Hero Workout will be held at 6:00am, 7:00am, 4:30pm, and 5:30, at SICFIT Scottsdale, SICFIT San DiegoSICFIT El Paso, and CaliforniaFit. RSVP at any location or by calling 480-922-3253.
.

IMG_3282

Page 1 of 30912345...102030...Last »