Today’s Workout: Five One-Minute Torture Stations

 

Strength in Conditioning for Friday, July 25, 2014

Get ready for the kingpin of all HIIT workouts, SICFITTERS! In this three round show down you will move between five one-minute stations of gut-n-butt busting, bi-n-triceps burning, knock-the-wind-right-out-of-your-chest exercises! You will have one minute to recover after each round before doing the whole dang thing over again! Each rep or calorie (on the rower) is worth one point, so in each one-minute station there is no time to waste!
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SICFITsandiegoBoxJump

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CONDITIONING

3 Rounds of max effort for one minute:
Wall-ball
Hang clean
Box ups, 20″ box
Push-press,
Row (Calories)
Rest 1 minute

LIFE: Ball slam | barbell hang clean | box step up…
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Six Ways SICFIT’s Got Your Back!

 

Strength in Conditioning for Thursday, July 24, 2014

Weightlifter, author, entrepreneur, and photographer, James Clear of JamesClear.com recently posted six helpful little tips about how to get the most form your exercise plan. Here at SICFIT Scottsdale, we couldn’t agree more with his perspectives and we believe that the very structure of our gym has all the elements of the quick tips built right in!

  1. “Commit for the long term.” At SICFIT Scottsdale, our strong community helps us to stay accountable not only to ourselves but to our fellow classmates and coaches. The  more integrated we become into our community, the more likely we will be lifelong SICFITers!
  2. “You need a schedule for your training. With classes six days a week offered at various times throughout the day, we make it simple for you to schedule your fitness as a priority without disrupting your other responsibilities.
  3. “You should focus on the best exercises.” The “best exercises” are those that make you “move a lot,” and lists examples such as squats, deadlifts, clean and jerks, and sprints. Virtually every exercise mentioned is one we strive to master at SICFIT Scottsdale.  Our commitment to teaching only functional fitness movements ensures that all of our exercises are the “best exercises.”
  4. “Start light and train volume before intensity.”  This philosophy is the basis of our signature LIFE | FITNESS | SPORT method of building all markers of physical fitness in our students.
  5. “Slow progress each week is best.” SICFIT Scottsdale’s Strength in Conditioning Programming is designed to give us slow and steady gains that translate to lifelong fitness
  6. “You’ll benefit from recording your workouts.” From writing our times, scores, and weights on the board after every class to recording our workouts in our success journals, SICFIT Scottsdale is committed to using the data available to ensure we are constantly moving towards our goals.
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WARM UP
Run + row + air dyne + jump rope + dynamic movement
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CONDITIONING A
14 Minute EMOM
Even Minute: 10 goblet squats
Odd Minute: 5 box step up each leg or 10 box jumps
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CONDITIONING B
50 – 40 – 30 – 20 – 10
Double or single unders + air squats
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The Hip Hinge From FlexibilityRx

 

Strength in Conditioning for Wednesday, July 23, 2014

The hip hinge is a fundamental movement pattern that is the basis of picking an object off the floor as in a deadlift.  Many athletic movements are variations of the hip hinge: shooting a free throw in basketball, the ready stance in wresting, and the hip-flexed position of a kettlebell swing or box jump.

Learning the hip hinge can improve the squat – which requires keeping your weight on your heels and pushing the hips back so you can squat below parallel. While the squat is a knee dominant movement, the hip hinge is a hip dominant movement that helps athletes learn to keep a neutral spine as the hips shift back. Both the barbell good morning and single leg RDL are great movements to train once an athlete learns to keep a neutral spine by using a pvc or dowel.
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CONDITIONING
5 Rounds
5 Touch-n-go deadlift
1 Minute jump rope
21 Push ups
2 Minute walking rest
LIFE: 11 Push ups | 3-4 rounds
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CONDITIONING B
2K Row
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SICFIT Scottsdale’s Race Day

Over the last few years the FITness industry has exploded due to the creation of new, fun, competitive sports. People all over the world have begun to push the limits of human performance and in turn have become SIC athletes! Now, with the introduction of Grid, athletes are able to specialize in specific aspects of FITness. We will soon see circus freak gymnastics, monolithic strength, and unstoppable cardio, all on the same team. However, the most important part of the game will be strategy. Even the team with the FITtest players can be dominated by a well executed plan of attack. This is what we will be recreating on Race Day at SICFIT Scottsdale. Saturday, August 2nd at 8am, all LIFE, FITNESS and SPORT athletes are welcome and invited to participate in this incredibly fun, competitive fitness event! Please be sure to inquire as soon as possible, and we hope to see you all there!SICFIT Scottsdale

 

Today’s Conditioning HIITs Hard!

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Strength in Conditioning for Tuesday, July 22, 2014

Today’s Strength in Conditioning Programming has got a little bit of everything! We begin with a HIIT (High Intensity Interval Training) style workout that will build our brute strength while challenging our muscular and mental capacity to jump back unto the bar despite fatigue. And of course we can never send you home without huffing and puffing, so we close out the day with another high intensity gasser of kettle bell swings and burpees! Bring your game face SICFITTers! You’re going to need it today!
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CrossFit Scottsdale Kettle Bell Line

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CONDITIONING A

5 – 3 – 1
2 Minute rest
5 – 3 – 1
Back Squat + press + pull up
*Rest 20 seconds between each movement
*Increase weight each wave
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CONDITIONING B
21 – 15 – 9
Kettle bell swings + burpees
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Bigger, Faster, Stronger Teen & Tween Athletic Camp

 

Strength in Conditioning for Monday, June 21, 2014

Things around SICFIT Scottsdale are about to get BIGGER, FASTER, and STRONGER, with the kick-off our Teens and Tweens Summer Camp! This camp will challenge your young athlete with age and ability appropriate strength in conditioning workouts, while encouraging them to develop their  teamwork, communication, and leadership skills. By the time this week is over, don’t be surprised if your teen is helping you mentally and physically strategize your workouts!
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WARM UP
Jump rope 3 min + row 3 min
Jump rope 2 min + row 2 min
Jump rope 1 min + row 1 min
Big dynamic mobility pvc/foam roll/bands
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CONDITIONING 
1000 Meter row
50 Thrusters with 45 barbell
30 Pull ups for time
LIFE: PVC + ring rows
FITNESS: Jumping or kip

Put Your Party Pants On for the Open-House-a-Palooza!

 

Strength in Conditioning for Saturday, July 20, 2014

At SICFIT Scottsdale, we love opening our doors and showing the community what we do and why it works! Help us spread the life-changing power of our strength in conditioning fitness methodology with your friends and family by bringing them with you to our Open-House-a-Palooza on Thursday, August 23rd at 8am!

This fitness expo is going to be a rockin’ good time for the whole family — exercise experience not required! All your guests need is an open mind, a willingness feel the FUN in functional fitness, and a pair of party pants!
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WARMUP
Tabata: hollow rocks, plank, alternating side planks
30 Sit ups + 30 crunches
3 Minte fast feet & burpees on coach’s count
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CONDITIONING A
4 Rounds with 1 Minute stations
L-sit or knee tuck
Ball slams
Mountain climbers
Rest
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CONDITIONING B
3 Rounds
10 Pull ups
20 Push ups
30 Sit up
40 Air squats
2 Minute rest 2 min
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Bigger, Faster, Stronger Teen Athletic Camp

 

Strength in Conditioning for Friday, July 18, 2014

Do you have a young athlete in your life that could benefit from the strength in conditioning programming we do here at SICFIT Scottsdale? If the answer is yes, they are the perfect candidate for our Bigger, Faster, Stronger Teen Athletic Camp! Teens can expect to learn the basics of functional fitness and begin building strength using age and ability appropriate weights. Campers will leave camp with a keen sense of body awareness, the ability to concentrate and transfer power in functional fitness exercises related to sports, and a strong foundation that will inspire health and fitness inspired lifestyle choices far into the future!

 Register for the Bigger, Faster, Stronger, Athletic Camp online or call us at 480.922.3253.
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WARMUP
6 Rounds
60 Seconds jump rope + 30seconds dynamic movement
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CONDITIONING A
4 Rounds
20 Weighted lunges
10 Parallette pass throughs
1 Small lap/ 150m row
2 Minute rest
LIFE: Body weight lunge
FITNESS: Lunges at 55/35, 1 minute plank
SPORT: Lunges at 75/55, 1 minute plank
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CONDITIONING B
4 Rounds
400 Meter run/ 500 meter row
Rest 1:1

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Fuel Your Body, Fuel Your Life!

 

Strength in Conditioning for Thursday, July 17, 2014

SIFCIT Scottsdale’s Food as Fuel seminar is an educational and motivational experience that you don’t want to miss! Even if you’re a paleo pro, come on out and share your words of wisdom with the nutritional newbies. Nothing helps reinvigorate your commitment to making healthy choices in the kitchen than helping others do the same! Food as Fuel pops off tonight at 7pm at the only gym you call home, SICFIT Scottsdale!
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HeartShapedVeggies

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WARMUP

Run 2 big laps + row 800m,
Line drills
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CONDITIONING
LIFE: 8-10 Straight leg deadlift + 8 box step up 20″-24″ each leg + 15 super mans
FITNESS: 8-10 regular deadlift + box jump up step down “20-“24 + 15 super mans
SPORT:  5 snatch grip deadlift + box jumps “24-“30 + 15 back extensions
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COOL DOWN
Easy 1k row

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How to Eat Like a Cave Person 101

 

Strength in Conditioning for Tuesday, July 15, 2014

Whether you’re a paleo pro or still totally clueless about what it means to eat like a cave person or why you would even want to…. (Do I have to eat caribou stew? Do I have to cook over an open flame that I built between two sticks and a rock?) SICFIT Scottsdale’s Food as Fuel Seminar will help you get your nutrition on the right track! Not only is this one hour free class educational — filled with the facts about paleo and fun food ideas — but it will also be the spark of motivation and inspiration you have been waiting for to get your diet plan in full swing! See you this Thursday night (7/17) at 7pm for Food as Fuel at SICFIT Scottsdale!
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Food as Fuel

WARMUP
5 Rounds
Row 30 seconds easy, 30 seconds hard
Line drills for hip and ankle mobility
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CONDITIONING A
4 Rounds with two minute rest after each
LIFE: 12-15 Front squats + 30 second rest + 30 sit ups
FITNESS: 8-10 Front squats + 30 second rest + 30 weighted sit ups
SPORT: 3-5 Front squats + 30 second rest + 30 weighted sit ups
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CONDITIONING B
6 Rounds
30 Second all out row every 90 seconds
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COOL DOWN
Walk big lap and roll out

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