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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Trading in the Weight for Wellness

Strength in Conditioning for Friday, May 9, 2014

At SICFIT Scottsdale, we have seen our members go through incredible transformations. From overweight to functional and fit; from disillusioned and depressed to empowered and energized; and from sick to singing in the rain — at SICFIT Scottsdale we are in the business of turning health and fitness goals into reality!

Check out the incredible transformation of our member, Marc Lutz. Marc’s commitment to himself, along with SICFIT Scottsdale’s expertise, helped him not only shed the pounds and lose weight, but also gain a ton of strength, and an even stronger sense of wellbeing!

Before

Before

After

After

STRENGTH
Work up to a heavy 3 rep deadlift
5 Perfect push ups after each set

3-5 min rest
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WOW #13
10 Minute AMRAP
LIFE: 3 Deadlift + 5 burpees + 7 lying knees to elbows
FITNESS 3 Deadlift 135/95 + 5 burpees + 7 bar leg raises
SPORT: 3 Deadlift (men = 2x BW; women =  1.5x BW) + 5 burpees + 7 toes to bar
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Marc Lutz completes 1 million meters on his concept 2 rower

This month we celebrate a regular on the podium for our Athlete of the month at SICFIT Scottsdale. Mr. Marc Lutz has accomplished something I never imagined was possible or that anyone would want to do. Not only did he purchase a Concept 2 rower for his house 2 years ago he decided to row 1 million meters on it. A daunting task that a majority of his meters over 500,000 coming in the past 6 months alone. At an average of 5,000 meters per visit per day Marc would sometimes row 20,000 meters in a weekend. On top of training exclusively 3 days a week Marc enjoys the outdoors including running Pinnacle Peak (back to back) shooting at Ben Avery and watching horror films. Just recently Marc had a personal record in the hang clean and jerk #185. His bench press #175 and his kipping pull ups unbroken with 10. One of Marc’s greatest attributes to me is his ability to adapt to anything including change. Thank you Marc for encouraging us all to work harder and never say no. You are a special person and as big a part of our community as the rowers themselves. Cheers and a Happy Birthday to you.

 

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Hell Week is on the Horizon

 

Strength in Conditioning for Thursday, May 8, 2014

Beginning Monday, 5/12, we will be testing the spirits of those brave souls who commit to SICFIT Scottsdale’s Hell Week. Every morning at 5am, participants will be challenged physically, mentally, emotionally, and spiritually in ways that not only test limits, but also expand them. Your success in Hell Week does not depend on your strength, endurance, or stamina. It depends on your ability to turn your mind off and JUST GO! All levels are welcome. The cost of this bootcamp style week is $50 for members, and $175 for non-members. You can sign up at the gym, or by clicking here!
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STRENGTH

Front squat 5.5.3.3.1.1 (30 sec rest)
5-8 Strict chin up with 1 second pause at top and bottom
LIFE:ring rows
FITNESS: bands ok
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CONDITIONING
3 Rounds
30 Burpees + 30 push ups + 30 air squats AFAP
2 Minute rest
LIFE: 1-3 rounds
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