Fitness Evolved

 

Strength in Conditioning for Monday, May 19, 2014

Functional fitness is on the forefront of the fit-frontier and SICFIT Scottsdale is running ahead of the pack!  According to biomechanic Greg Roskopf, “the key to functional exercise is integration. It’s about teaching all the muscles to work together rather than isolating them to work independently.” To us, it just doesn’t make any sense to exclusively do muscle isolation work in the gym when the body is designed to channel tremendous power from muscle system to muscle system.  At SICFIT Scottsdale, we use functional fitness to train our athletes to tap into their personal-power-potential and use it to transform their lives both in and out of the gym!

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CONDITIONING A
50, 40, 30, 20, 10 jump rope + sit ups
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CONDITIONING B
10, 20, 30, 40, 50 lunge + jump rope
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CONDITIONING C
4×8 Heavy Russian kettle bell swing
4×5 Box up
LIFE: step up
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CONDITIONING D
21 – 15 – 9 Push up + 1 small lap sprint

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Happy Birthday Mr. Shields

Happy Birthday Mr.Shields,
You are vastly reversing the age process everyday. Thank you for your commitment to health and fitness. It has been a pleasure teaching you the past 6 years and getting to know an absolutly amazing man.  It is my honor to be your Coach and you a mentor . You are Mr. Consistency showing up to every Tuesday and Thursday at 7am since 2008 and  are one of the reasons our community is so strong.

Check out this blog from Richard’s past  Athlete of the Month.

Shields bday

What does age mean? Not being able to do the things you used to do. If I can get you doing things you haven’t done for ten or fifteen years, isn’t that exciting? Jack LaLanne

HELL WEEK at SICFIT Scottsdale spring 2014

hell week grad

  Congratulations Spring 2014 HELL WEEK graduates. From top left Amanda, Beth, Jackson, *Pete, Steve, Carlos, Wendy, Jesse, Paul and **Lanna.
*Voted leader of the group, by the group
** Most improved

 

 

 

 

 

 

Hell Week
05/12/2014 – 05/16/2014 0500
This 1 week course will push you to your mental limits while teaching you everything we know about training, disciple, leadership, spirituality and more virtues of a warrior. We leave no stone unturned and hold nothing back. These skills are not learned in a textbook, success manual or classroom. They must be experienced in the arena of hard physical training, mental toughness, emotional discipline, and humanity.

www.SICFITScottsdale.com
www.SICFIT.com
480.922.3253
LIFE| FITNESS| SPORT

HellWeek

Memorial Day Challenge at SICFIT Scottsdale

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Strength in Conditioning for Saturday, May 17, 2014

Please join SICFIT Scottsdale and Forged apparel this Memorial Day to honor American Hero, LT. Michael Murphy, with the Murph Challenge! This tremendous challenge is an homage to the strife and struggle LT. Murphy endured fighting for our country and the courageous efforts he took to save the lives of his comrades. Michael Murphy died heroically in Afghanistan on June 28th, 2005, at 29 years of age. In the midst of battle, Murph braved oncoming bullets to reach radio contact to call for reinforcements that would eventually save his comrades from an otherwise dire situation.

Please join us in honoring this brave soldier with a free class on Memorial Day, Monday, May 26, 2014 at 8am, 12pm, 5pm.

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CONDITIONING A
 10.8.6.4.2.1 Push press
5-8 Burpee AFAP after each round
35 Second plank plank
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CONDITIONING B
3 Rounds
1 Minute each for total reps
Push up, air squat, sit up, lunge, rest
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Jump Rope Gone Mad

 

Strength in Conditioning for Friday, May 16, 2014

Have you ever jumped rope with your eyes closed before? If not, today at SICFIT Scottsdale is the perfect time to start! Inspired by our functional-fitness, ready-for-anything, strength-in-conditioning philosophy, we are using our jump ropes today to challenge everything from balance and coordination, to stamina and endurance, to the ability to remain focused under fatigue and tension. And of course, all of this is after a pretty gnarly strength session! Enjoy your friday workout, everyone!
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Kids Jump Rope .

CONDITIONING A
Muscle snatch 5×5
Hang power snatch 3×3
Behind the neck push press  4×5
Overhead squats 3×10
CONDITIONING B
10 Minute Jump rope maze
Singles, left leg, right leg, high knees, front to back, side to side, happy feet, double under, eyes closed, singles
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Aloha Competitive Fitness in Paradise!

 

Strength in Conditioning for Thursday, May 15, 2014

SICEST of the Pacific West is rolling in like the tide with less than a month on the countdown until the main event! Registration for all athlete slots closes on the 20th. Needless to say, if you have been debating about testing your fitness at SPW, now is your time to step up and just do it! This will be a competition like no other, testing all areas of physical fitness and even throwing some paddle boarding into the mix! Plus the entire event will be held on the beautiful Kaanapali Beach in Maui, Hawaii! Don’t miss your chance to compete in paradise! Register here!
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WARMUP
1000 Meter parter row with alternating 100 meter sprints
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SKILL
Clean and jerk/ground to overhead
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CONDITIONING
8 Rounds AFAP
1 Tough Clean and Jerk
5 Pull ups
10 Push ups
15 Air squats
1 Minute rest
LIFE: 1 Clean and Jerk+ 5 pull ups + 5 push ups + 5 squats
SPORT: Bodyweight Clean and Jerk
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FlexRx to a Stronger Squat

 

Strength in Conditioning for Wednesday, May 14, 2014

Who doesn’t want to strengthen their squat? The Exercise of the Week from FlexibilityRx is designed to do just that, and will improve your pistols to boot!

B-Stance-Single-Leg-Squat

“The B-Stance Squat is a challenging single leg exercise that transfers over into a stronger squat and more stable single leg movements.  Assess your strength per side and perform more reps on the weaker leg. This movement is greater for stability and motor control and can be incorporated into a warmup with just the barbell.  For a video on the B-Stance squat, check out this great article by Bret Contreras.” – Kevin Kula of FlexibilityRx

WARMUP
Barbell progression off ground
Deadlift + Hang Clean + Press + Back Squat
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CONDITIONING A
7 Minute EMOM of 7 back squats
7 Minute EMOM of 7 hang power clean
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CONDITIONING B
Tabata burpees
*Score is lowest round
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Got Teenagers?

 

Strength in Conditioning for Tuesday, May 13, 2014

Send your teen to a camp this summer that they will love — SICFIT Scottsdale’s Bigger Faster Stronger Athletic Camp! This camp will help your teen develop the 10 basic components of physical fitness that we ourselves work towards in our workouts every week at the gym. Your teen will also be introduced to the intricacies of proper functional movement, helping them establish healthy movement patterns that will benefit them for the rest of their lives. Additionally, our coaches will emphasize important character traits that Strength in Conditioning with their peers cultivates, such as communication, leadership, and teamwork. Don’t miss out on this great opportunity for your teen this Summer! Sign up here!
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STRENGTH
Shoulder press
10-8-6-4-2
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CONDITIONING A
Baseline 2.0
500 Row + 40 kb swings + 30 push ups + 20 pull ups + 10 burpees
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CONDITIONING B
Row pyramid:
10 Strokes hard + 10 Strokes light
20 Strokes hard + 20 Strokes light
And so on for 30, 40, 50, 40, 30, 20, 10
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No Waking From This Hellish Nightmare

 

Strength in Conditioning for Monday, May 12, 2014

No this is not a nightmare. Hell Week is finally here and there is no backing out now. Report to SICFIT Scottsdale ready to go at 5:00am sharp Monday through Friday. At the other end of this week you will have achieved something that runs much deeper than skin, muscle, and bone. Making it through Hell Week is like a badge of honor for the soul. See you on the other side Hell Weekers!
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WARMUP

Dynamic movement prep
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SKILL
Thruster & Pull up
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CONDITIONING
21 – 15 – 9 Thruster + pull up
LIFE: Barbell or pvc + ring row
FITness: Barbell + bands
SPORT: 95/65 + Kip/butterfly
15 Minute rest then REPEAT
*Partners will count reps

The Murph Challenge

 

Strength in Conditioning for Saturday, April 10, 2014

This Memorial Day, SICFIT Scottsdale is honored to host the Murph Challenge in remembrance of a true American Hero, LT. Michael Murphy. With the help of Forged, and your participation, we will be contributing to  LT. Michael P. Murphy Memorial Scholarship Foundation. Below is a letter from Michael Murphy’s father, thanking all the supporters from last years successful challenge, and wishing us all luck on the battle that lies ahead!

Please join us for a free class on Memorial Day, Monday, May 26, 2014 at 8am, 12pm ,5pm.

To My Fellow Patriots and Veterans,

I want to thank all who participated in last year’s Murph and welcome you to the 2014 Murph Challenge. I can’t thank you enough for making 2013 so successful. Your participation and generosity allowed the LT Michael P. Murphy Scholarship Foundation to add two new scholarships that will be awarded this year, one to a LT Michael Murphy Naval Sea Cadet and one to a Gold Star Child through the Special Operations Warrior Foundation. I would also like to take this opportunity to thank Forged for their continued support and doing all the heavy lifting to make sure the Murph went off seamlessly.

It is with deep gratitude that I thank you all so much for honoring the service, life, sacrifice and legacy of my son Michael. I look forward to 2014 being another successful year because of YOU! On behalf of the Murphy family and Michael’s Foundation, I wish you all the best of luck and our deepest appreciation.

Daniel J Murphy, Esq

The Murph Challenge - Official Host

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TEAM FITness
1000 Ways to Die
100 Calorie row
100 Lunges
100 Box step ups/jumps
100 Wall balls
100 Kettlebell swings
100 Burpees
100 Knees to elbows on back/toes to bar
100 Hand release push ups
100 Double unders or 100 singles each
100 Air squats
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