Fitness Classes for Kids, Tweens, And Teens — Oh My!

 

Strength in Conditioning for Friday, September 4, 2015

One of the greatest gifts we can give our children is helping them establish healthy habits early in life. By making daily activity and clean eating a no brainer for our kids, we are setting them up for SICCESS in all that they do!

As a family owned and operated gym, we do everything we can to overlap our family values with the values of our business. This is why we have made SICFIT Scottsdale a place where the entire family can come to sweat, learn, have fun, and be surrounded by like-minded folks all working hard to be their best-selves every single day!

Did you know that we offer a kids, tweens, or teens class every day that we’re open except for Fridays? On Mondays and Wednesday our Teens take center stage at 3:45pm. And for those younger kiddos we have our Kids and Tweens class on Tuesdays and Thursdays at 4pm, and again on Saturdays at 11am.

Give us a call to get your kiddo set and ready to go with SICFIT Scottsdale!

teens1

 

WARMUP
Tabata
2 Rounds Alternating
Plank + Superhumans + Handstand Holds + Pull Ups or Ring Rows
.
SKILL
Rope Climb Practice
.
CONDITIONING
500 Meter Row
1 Minute Rest
500 Meter Run + 40 Air Squats
2 Minute Rest
500 Meter Run + 40 Air Squats + 30 Sits Ups
3 Minute Rest
500 Meter Run + 40 Air Squats + 30 Sits Ups + 20 Push Ups
4 Minute Rest
500 Meter Run + 40 Air Squats + 30 Sits Ups + 20 Push Ups + 10 Pull UPs
LIFE: half Reps
.
COOL DOWN
Partner Stretching
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Power In Numbers

 

Strength In Conditioning for Thursday, September 3, 2015

There is power in numbers. Seemingly impossible feats suddenly become possible when surrounded by a strong, supportive, and encouraging community.

At SICFIT Scottsdale, we tap into this piece of wisdom, day in and day out. We apply this power to our fitness classes, teaching in small groups where you and your classmates come to know eachothers’ strengths, weaknesses, and breaking points. When challenges arise, the power of the group helps us stand strong and push through to accomplish once distant goals.

At the end of our training today, we will honor the relationships formed and community forged here at SICFIT Scottsdale by taking a cool down stroll as a class. During this time, take a moment to appreciate the shared challenges that you all have faced together, and how your collective energy makes everyone stronger.

 11222956_10153474424759861_1633660129481711319_n

WARMUP
PVC Mobility + Shoulder Stretch
.
STRENGTH
5 Rounds
3 Press + 3 Push Press + 3 Jerk
LIFE: 4 Press + 4 Push Press
90 Second – 2 Mintue Rest
.
CONDITIONING
4 Rounds Tabata | Two Rounds at Each Station
Push Up
Ring Row
Mountain Climber
Sit Ups
1 Minute Rest
Walk Big Lap Together

 

 

 

The Will to Finish Strong

 

Strength in Conditioning for Wednesday, September 3, 2015

At the end of your workout at SICFIT Scottsdale, how much gas do you have left in your tank? If you’ve put forth your best effort during the the warmup, the strength session, and the conditioning, chances are you pretty much running on empty.

But this is where the big changes are made. This is where the gain in strength, stamina, and mental toughness are forged. Because at SICFIT Scottsdale, we know that there is always just a little bit of fuel left to get us through one final challenge before we pack up and call it another successful day at the gym!

We don’t do it every day, but a few times a week you will notice a “Finisher” section of our programming. On these days we are asking you to dig deep and leave everything you got on the gym floor — be it in the form of sweat or tears — we’re asking for you to show up for yourself on more time before you go home!

So today when you lay down over the abmat to finish up with two minutes of max sit ups — don’t think about about tired you are, how sore you are, or how badly you wanted to sneak out before this challenge. Think only of one single rep at a time. Think only of finishing strong. Think only of how much better you will feel that you met this final challenge head on, and defeated it!

EnduranceDefinition

WARMUP
500 Meter Row
5 Deadlift + Hang Power Clean, Front Squat, Press, Back Squat, Press Behind Neck, Pull Up
Power Clean Review
.
STRENGTH
10 Minute EMOM
2-5 Hang Plower Cleans
.
CONDITIONING
4 Rounds
8-10 Good Morning
30 Second Rest
8-10 Single Arm Dumbbell/Kettle Bell Push Press
30 Second Rest
1 Minute Max Effort Jump Rope
1 Minute Rest
.
FINISHER
2 Minutes Max Sit Ups
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Challenge = Change

 

Strength in Conditioning for Tuesday, September 2, 2015

We are in the business of changing lives here at SICFIT Scottsdale. Over the last few years, one of the most powerful ways we have made this happen for our members is by participating in the Whole Life Challenge (WLC)!

During the WLC  — you, your fellow SICFITTERS from around the nation, and the many others who form this virtual community — will commit 56 days to forming healthy habits in seven categories. At SICFIT, our members are already ahead of the game, as the culture at our gym supports these habits. The Whole Life Challenge provides a systematic, points-driven way to track our progress. Plus, it gives us an opportunity to enhance our dedication to these practices with the support of a strong community behind us.

Below are the seven healthy habits taken right from the SICFIT Whole Life Challenge Team Page. Click on the pervious link to sign up today!

  1. Eat by the WLC rules you choose at the level that is right for you. Make conscious choices that support your vision for a healthy lifestyle. Earn up to 5 points daily for nutrition.
  2. Exercise for at least 10 minutes each day. We recommend 3-5 “workouts” each week. The other days you’ll earn your points by being active. Ride your bike, surf, hike, even take an invigorating walk at sunset. This is your time to move daily. You earn 2 points for exercise.
  3. Stretch for at least 10 minutes each day. You earn 2 points for stretching.
  4. Water One third of your body weight in oz. of water each day (20 ml per kg). You earn 1 point for water.
  5. Supplement with a dietary supplement that would make a difference for your body if you took it every day. You earn 1 point for your supplement
  6. Live the WLC weekly lifestyle practice – things like sleep, meditate, & supporting others. You earn 1 point each day you complete the weekly lifestyle task.
  7. Reflect at the end of each day and check in with how it went and how you’re doing. No amount of numbers can paint the whole picture. Your daily reflection helps you see how the challenge is really going. You earn 1 point daily for your reflection.

Once you sign up, here are some important dates to keep in mind!

Thursday, September 17th at 7pm
Get the low-down on how to get the most out of your Whole Life Challenge Experience!

Saturday, September 19th, at 9am
Whole Life Challenge Kickoff at SICFIT Scottsdale Plus Trader Joes Tour (Promenade Shopping Center).

Saturday, November 14th, at 9am
Whole Life Challenge Finals at SICFIT Scottsdale!

4040_Flyer_1_081815

 

WARMUP
Plyo/Line Drills
.
STRENGTH
5 Rounds
Deadlift
LIFE: 10-12 w/ Kettle Bell
FITNESS: 5-8
SPORT: 3-5
3 Knee Jumps/High Jumps
45-60 Second Plank/Weighted Plank Hold
90 Second Rest
.
CONDITIONING
4 Rounds
15 American Kettle Bell Swings
10 Goblet Squats
LIFE: Air Squats
6 Handstand Pushups
LIFE: 5 Burpees
SPORT: Strict Handstand Pushup
1 Minute Rest
.
FINISHER
5 Minute Max Jump Rops
.
COOL DOWN
Roll Out

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Remembering 9/11, One Rep at a Time

 

Strength in Conditioning for Monday, September 1, 2015

More than a day of great tragedy, U.S. Citizens remember 9/11 as a day that brought us together and made us stronger.

Fourteen years later, we rekindle this flame by inviting our patriotic brothers and sisters to once again join together to become stronger. On 9/11, join your local SICFIT gym for a free memorial workout to honor the lives lost and the lives forever changed by this most significant day in US history.

Rep by rep we will work together to overcome the challenges that this workout presents as a metaphor to the challenges we can conquer when the hearts and minds of our great citizens are united as one.

Sign up online or by calling any of the four SICFIT locations hosting this event. If you’re registering for the Scottsdale location, scroll through the right-side events banner and click on the class time you would like to attend.

Looking forward to seeing lots of new faces to honor this day. Please share this link with your friends and family and invite them along as well.

SICFIT Scottsdale
 Scottsdale, AZ
 (480) 922-3253

SICFIT Old Town
 Scottsdale, AZ
 (480) 718-5041

SICFIT Chandler 
Chandler, AZ 
(480) 553-7603

SICFIT El Paso
 El Paso, TX 
(915) 307-1720

4039_Flyer_081915

WARMUP
OLY Snatch Progression
,
OLYMPIC WEIGHTLIFTING
12 Minute EMOM
Odd Minute: 3 Power Snatches
Even Minute: 5-7 Burpee Box Overs
LIFE: Walk Out Push Ups
.
CONDITIONING
7 Rounds: 7 Power Snatch + 21 Double Unders
LIFE: 7 Hang Power Snatch 45/35 + 30 Single Unders
FITNESS: 7 Power Snatch 75/55 + 21 Duble Unders
SPORT:  7 Power Snatch 95/65 + Double Unders
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What is a Functional Movement Screen?

 

Strength in Conditioning for Saturday, August 29, 2015

This past weekend I attended the Functional Movement Systems Level 1 and Level 2 seminars, the following are my main take-aways.

The Functional Movement Screen

The Functional Movement Screen is a standard operating procedure for assessing functional movement, providing a baseline for movement competency.  The 10-15 minute screen scores seven patterns with the intention of identifying dysfunctional movement and asymmetries.  The objective screen provides a framework for corrective exercises, which then can be evaluated in their effectiveness of improving movement patterns.

Movement competency lays the foundation for strength capacity and skill development.  Gray Cook emphases the point that athletes should not add strength to dysfunction.  The FMS determines whether or not an athlete can ‘access’ a certain movement pattern.

Functional-Movement-Screen

The performance pyramid’s foundation is functional movement on which functional performance and functional skill rests.

Four Primary Objectives

A: Philosophy of the Functional Movement Screen

Screening movement allows for a qualitative metric for determining movement competency.  Fitness training measures quantitative metrics like strength, power, speed, and endurance whereas a qualitative metric looks at how well an athlete can perform developmental movement patterns like squatting, lunging, stepping, reaching, leg raising, and rolling/crawling (ipsilateral/contralateral movement).

B: The Functional Movement Screen

All of the seven movement patterns require a balance between mobility and stability.  Motor control is having all the right components of a movement at the right time.  It answers the question of how well you can create movement into your extremities while stabilizing the core.

“Mobility is addressed first because adequate stability cannot be present with reduced mobility.  After mobility is improved static and dynamic stability are trained – If you just stretch you will have naïve range of motion.”

Mobility: Active Straight Leg Raise, Shoulder Mobility

Motor Control: Rotary Stability, Trunk Stability Push-Up

Functional Patterning: Inline Lunge, Hurdle Step, Deep Squat

#1: Active Straight Leg Raise

It was highly stressed that the ASLR is not a hamstring test – there are a lot of factors that determine an athlete’s ability to disassociate hip flexion of one leg from hip extension of the other leg.  The ASLR determines an athlete’s readiness to hip hinge (deadlift), run, lunge, and reflectively stabilize the core during leg movement.

The Straight Leg Raise is the Highest Priority of the Functional Movement Screen and is targeted first if dysfunctional or asymmetrical.

#2: Shoulder Mobility

A key point for shoulder mobility was to address thoracic rotation when a shoulder asymmetry is noted.  Aim to improve thoracic rotation, then thoracic extension.  Shoulder mobility is dependent on good thoracic and cervical spine motion and reflective stabilization from the diaphragm.   Two things the shoulder loves are compression and distraction – the kettlebell can be used for each (turkish getup, suitcase carry).

#3: Rotary Stability

The essence of the rotary stability test is being able to maintain a neutral spine during arm and leg movement.  The rotary stability test screens both ipsilateral and contralateral arm and leg movement that comprise rolling (throwing) and crawling patterns (walking/running).

#4: Trunk Stability Push-Up

The foundation for the pushup is the plank.  The pushup is not a shoulder exercise it is a core stability exercise.  The plank is extremely effective at improving bad posture (upper crossed syndrome).  A common compensation during the pushup is rotation (twisting on the way up), which indicates poor rotary stability (anti-rotation).  In this case the prime movers are incorrectly engaging before the stabilizers.

#5: Inline Lunge

The inline lunge is a representation of good deceleration, whereas the hurdle step represents the capacity for acceleration.  Ankle mobility comes into play with the inline lunge, hurdle step, and deep squat.

#6: Hurdle Step

The hurdle step is a good example of the layering of the movement patterns – requiring a good active straight leg raise, rotary stability, and trunk stability.  Hip and ankle mobility are also required while balancing on one leg during the stepping pattern.

#7: Deep Squat

If an athlete does not have good ankle mobility, trunk stability, and hip/shoulder mobility they will not be able to be able to squat well.  Improving the straight leg raise or rotary stability strengthens the squat pattern.  Gray Cook has said, “Maintain the squat – train the deadlift” – which goes back to the straight leg raise as the foundation for both bilateral and unilateral movement.

“We used to first go after the deep squat – we now go after the six patterns underneath it.”

C: Scoring/ Interpreting Results

The scoring for the screen is a 3, 2, 1, or 0 on each exercise.  Three is perfect form, two is completion of the screen with dysfunction, one is a failure to complete the screen, and zero indicates pain – whether or not an athlete completes the exercise.

3: Perfect
2: Cool
1: Not Cool
0: Pain

The screen is completely objective – scoring is done during the screen – without interpreting the results till afterwards.  Scores of zero (pain) should be evaluated by a medical professional.  What matters is not the total score – but identifying dysfunctional movements (1’s) and asymmetries.

“Asymmetries always take priority since they create the highest risk for injury.”

D: Correctives

Conditioning is adaptations in structural integrity or performance overtime.  Correctives are immediate positive responses in movement to corrective exercises.  A single leg deadlift can be used as a conditioning tool or corrective exercise.  The difference is how and why the exercise is used.  A corrective exercise addresses a dysfunction of a specific individual.

The essentials of corrective exercise were covered in depth – breathing, the chop and lift, deadlifting, and rolling.  Deadlifting is not about chalk, blood, and sweat – it’s about learning to hinge through your hips for daily activities.

Coaches should integrate correctives into workouts – an athlete with a shoulder mobility restriction can do a rib roll to improve thoracic rotation between sets of goblet squats.

FMS Training Cycle

The FMS training cycle is based on identifying the corrective pattern, mobility competency, static motor control, dynamic motor control, then and performance.

The art of correctives is taking an athlete to the edge of their ability.  Giving an athlete with dynamic proficiency static drills is like taking someone who is in advanced algebra and putting them into basic math. On the other hand, it is important to recognize when an athlete is using a high threshold strategy for a low level task.

One of the most useful concepts of the FMS corrective philosophy is, “Sometimes what we remove is more important than what we add.”

Dysfunctional movement or asymmetry during a movement pattern like the active straight leg raise provides a template for what related exercises should be avoided until correctives are applied to the movement pattern that supports that exercise.

Red Light, Yellow Light, Green Light

If an active straight leg raise is dysfunctional or asymmetrical there are exercises that can be categorized under red light, yellow light, or green light (avoid, use with caution, train).

Hip hinging should be avoided (deadlift, kettlebell swing).  Step-ups, squats, and split-squats should be carefully observed during training. Upper body training, core work, and half-kneeling exercises are all green light and potentially useful for correcting the dysfunctional pattern.

I highly recommend that coaches and athletes go through a Functional Movement Screen and integrate some of the key concepts into their current training philosophy.

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

Related Resources

Functional Movement Systems
Pre-Hab and the 80/20 Functional Movement Screen 

Cook-Performance-Pyramid

WARMUP 
800 Meter Run or Row
Burgener Warmup
Movement Prep
.
STRENGTH
15 Minutes to Build to Heavy Clean and Jerk
LIFE: Hang Power Cleans and Push Press
.
CONDITIONING
50 Box Jumps, 24″
50 Jumping Pull-ups
50 Kettlebell Swings, 1 Pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press, 45#
50 Back Extensions
50 Wall Ball Shots, 20#
50 Burpees
50 Double Unders
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Make Test Day a PR Day

 

Strength in Conditioning for Friday, August 28, 2015

At SICFIT Scottsdale we do not treat every day like test day. We believe that this is the smartest and the most effective way to progress towards our fitness training goals.

If we lifted to our max, sprinted our hardest, or went for max reps every day (or even several times a week) our strength and fitness goals would suffer. We would be pushing our bodies to hard and too often to give them adequate time to recover and rebuild themselves.

Instead, the SICFIT methodology is to train at a sustainable intensity, always with the intention of increasing this capacity. When we approach our workouts from this perspective, we get stronger incrementally and safely.

Then, when test day finally arrives — like it did today — we get to show ourselves just how far we have come.

At SICFIT Scottsdale, training days set us up for success so that on test day, all of our hard work pays off!

PracticeMakesPerfect

WARMUP
5 Minute Roll Out and Dynamic Stretch
/
STRENGTH
“HOW STRONG ARE YOU?”

15 Minutes to find 3 rep max Back Squat
15 Minutes to find 3 rep max Press
15 Minutes to find 3 rep max Deadlift
.
FINISHER
5 Minute Plank

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It’s Time to HPSU! Handstand Push Up That Is!

 

Strength in Conditioning for Thursday, August 27, 2015

Handstand push ups make great party tricks… if we’ve got ‘em down pat!

Though we don’t necessarily recommend busting out your handstand pushup while schmoozing at a party… But if you really wanted to, SICFIT Scottsdale wants to make sure you can!

(I’m sure we don’t need to mention this, but if there is alcohol involved at said party, please stick to the schmoozing and leave showing off your HPSU for the gym!)

Tonight at 7pm, SICFIT Scottsdale is offering our Handstand Push Up Clinic at SICFIT Scottsdale and SICFIT Chandler. Whether your still building the strength and confidence to get upside down on the wall, or you’re looking to make your current handstand pushups faster, stronger, and more efficient — this clinic will be exactly what you need!

We will cover all the important mechanics of the HSPU, plus be providing individual guidance on what you need to work on personally. One this is true for all of us however — that after  this workshop, you’ll be a few steps closer at adding the handstand pushup to your list of party tricks!

HSPU Clinic

 


WARMUP

Dynamic Warm Up
Band Mobility
PVC Rotations
.
SPORT STRENGTH
5-7 Minutes Building Heavy 5 Rep Push Press
Then,
5 Rounds
5 Heavy Push Press
7 Touch-n-Go Shuffle Runs
9 Toes-to-bar
2 Minute Rest
LIFE: 9 Laying Leg lifts, Sit Ups, or 25 Crunches
FITNESS: 9 Hanging Leg Lifts
.
CONDITIONING
30 Sit Ups + 30 Second Plank
20 Sit Ups + 20 Second Plank
10 Sit Ups + 1 Minute Plank
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Free Intro Session at SICFIT Scottsdale

 

Strength in Conditioning for Wednesday, August 26, 2015

Each and every fitness journey follows its own unique trajectory…

Some of us may have been avid movement enthusiasts since we were children, and are currently pushing ourselves to new limits by training for a triathlon, functional fitness competition, or SPORT.

Others of us enjoy a good sweat and can’t get enough of that post-workout high. We love the way working out at SICFIT Scottsdale makes us feel inside and out — and don’t plan to quit this FITNESS game any time soon.

And others still know we need to make a change to improve our health, and are finally committing to doing just that. For us, SICFIT Scottsdale is one hugh step forward to changing our LIFE.

Whether your goals are for SPORT, for FITNESS, for LIFE — or maybe even all three — SICFIT Scottsdale has the dynamic and personal approach to FUNctional fitness you need to call our gym home. Schedule a free intro session with us today by calling 480-922-3253. Follow us on our Facebook page to keep an eye out for new special offers and events!

lifefitnesssport

WARMUP
Dynamic Movement
/
FITNESS & SPORT CONDITIONING
1 Mile Run or 1800m Row
50 Push Ups + 50 Air Squats + 10 Burpees
Walk Small Lap
800 Meter Run or 1k Row
25 Push Ups + 25 Air Squats + 10 Burpees
Walk Small Lap
400m Run or 500m Row
15 Push Ups + 15 Air Squats + 10 Burpees
Walk Big Lap

LIFE CONDITIONING
25 Minute AMRAP
Run or Row 300m
10 Push Up
10 Air Squat
5 Burpee
Walk Small Lap
.
COOL DOWN
Stretch
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Make Your Vision a Reality!

 

Strength in Conditioning for Tuesday, August 25, 2015

What do you get when you combine a little sweat, some creativity, good company, and a whole lot of positive energy?  You get a Vision Board party, that’s what!

Join SICFIT Scottsdale and Inspiration tomorrow night (8/26) at 6pm as we take some time to visualize our goals and manifest them first on our vision boards, and then in our lives!

The evening will begin with a bodyweight workout to get the energy up and the creative juices flowing. Using the energy from our workout we will then shift our attention to creating our vision boards — the physical representation of all that we are working towards in every dimension of our lives from the physical, to the financial, to the spiritual.

This event is going to be fun, focused, and powerful! Join us tomorrow night  and over the next few months watch how the visions you create unfold in your life!

To make sure your spot is reserved, sign up here!

VisionBoardInvite

 

WARMUP
Barbell Work
.
STRENGTH
4 Rounds
Front Squat | 10-12, 8-10, 5-8, 3-5, 1-2
20 Second Rest
Max Effort Pull Ups
5 Burpees
20 Second Rest
20 Second Row | 80%, 90%, 100%
2-3 Minute Walking Rest
.
CONDITIONING
3 Rounds
8 Single Arm Kettle Bell Swing Each Arm
6 Box Step Up Each Side
30 Mountain Climbers
.
CONDITIONING
30 – 20 – 10
Sit Ups + Double Unders (or Single Unders x3)

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