Get Down with the SICness at SICEST of the Southwest III

 

Strength in Conditioning for Friday, December 5, 2014

This Saturday, beginning at 8am, come get in on the action as athletes from around the region battle it out in SICFIT Scottsdale’s own backyard. This year’s SICEST of the Southwest competition has jumped outside the competitive fitness box and is blending old school with new sport, challenging athletes to adapt and strategize on the Grid Lot. As SICFIT Scottsdale members, you get free entry to the SICEST show in the Southwest. Come show your support to Team SICFIT as they get down with the SICness!

WARMUP
5 Rounds
Run Small Lap + Walk Small Lap
Dynamic Movement
.
CONDITIONING A
50 Lunges + 10 Air Squats
40 Lunges + 20 Air Squats
30 Lunges + 30 Air Squats
20 Lunges + 40 Air Squats
10 Lunges + 50 Air Squats
Walking Rest for 2 Small Laps
.
CONDITIONING B
3 Rounds Each
Sleds High/High + Run Small Lap
Sleds High/Low + Run Small Lap
Sleds Low/Low + Run Small Lap
.
STRETCH
.

 

Never Judge a Workout by the Whiteboard

 

Strength in Conditioning for Thursday, December 4, 2014

Say goodnight to your core and upper body my friends, because after today’s conditioning they will be toast (gluten free of course). Over the next few days, as you go about your routine activities — like turning the wheel of your car, sitting up to get out of bed, removing a pitcher from the fridge, and other very simple, non-strenuous activities — you can thank SICFIT Scottsdale for this workout that just didn’t seem so bad upon first glance. Never judge a workout by the whiteboard folks — those always turn out to be the worst!
.
Muscle Soreness.

WARM UP
800 Meter Run
Lunge Complex
Sumo Squat 2 Stand
PVC Skill
.
STRENGTH
Ab Circuit
5 Rounds
10 Lying Toes to Bar
10 Situps
10 Knees to Elbows
.
CONDITIONING
LIFE
10‐8‐6‐4‐2
Ring Row & Bench Dip
.
FITNESS
10‐8‐6‐4‐2
Pullup
20‐16‐12‐8‐4
Hand Release Pushup
/
SPORT
10‐9‐8‐7‐6‐5‐4‐3‐2‐1
C2B Pullup & Strict HSPU
.

 

The Dead Bug Exercise for Core Stability

 

Strength in Conditioning for Wednesday, December 3, 2014

One of the most common problems athletes struggle with in the gym is poor anterior core stability.  The abdominals play a major role in stabilizing the hips and preventing hyperextension of the low back. Overarching the low-back during a shoulder press or suffering from low-back pain after deadlifts is often due to weak glutes and abdominals.

Deadbugs train the abdominals to keep the back flat against the floor during arm and leg movement.  If the low-back does not maintain contact with the floor during the exercise – the abdominals are not fixing the ribcage down and keeping the hips from tilting anteriorly.

The Leg Lowering Test
A quick test for anterior core stability is the leg-lowering test.  Exercise programs that only train the abdominals for spinal flexion (situps) are not training the abdominals for their most important function – core stability.

LegLoweringTest

The deadbug, like the bird-dog exercise, are great exercises to include in a warmup to ‘groove the pattern’ of good hip and low-back stability.  What you may find is that your squats and deadlifts feel lighter – with heavier weights.

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

Related Resources
Tony Gentilcore – Deadbugs: The What, Why, and How 
Mike Robertson: Core Training for Smart Folks

Dead-Bug-Exercise

WARMUP
Mobility Lunge
Inch Worm
High Knees
High Skips
Bear Crawl
Crab Walk
Carioca
Side Shuffle
.
STRENGTH
Build to a Heavy Power Clean.
LIFE: Dumbbell Hang Clean + Push Press
.
CONDITIONING
AMRAP in 8 Minutes
Wall ball + Burpee + Russian KB Swing
3, 3, 3…
6, 6, 6…
9, 9, 9
* Continue increasing by 3 reps
LIFE: Ball Slams
FITNESS: Depth and target before weight and intensity
SPORT: 30/20 + 10’ target
.

 

Cut Yourself Some Slack, But Don’t Let Yourself Off the Hook

 

Strength in Conditioning for Tuesday, December 2, 2014

Whose already feeling the time crunch that the most wonderful time of year gifts us with? You’re not alone. We at SICFIT Scottsdale are feeling it too. With travel plans, wish lists, door busters, and those last minute DIY projects before your guests arrive, we totally understand that making it to the gym might get put on the back burner.

At SICFIT Scottsdale, we’re big into whole-life balance, so to this we say, “Cut your self some slack, but don’t let your self off the hook.” Try and make it to the gym at least a couple times a week. But for the days that you can’t, here are some quick home-workout ideas you can knock out and then get back to that Pintrest stocking stuffer project…  or whatever it was you were doing. ;)
.
Screen Shot 2014-12-02 at 8.04.11 AM

WARMUP
900 Meter Run or Row
Dynamic Movement
.
SKILL & STRENGTH
EMOM for 10 Minutes
10 Alternating DB or KB Snatch
.
CONDITIONING
5 Rounds
AMRAP in 3 Minutes | 1 Minute Rest
.
LIFE
3 Ring Row
6 Pushup on Abmat
9 Air Squat w/ Medicine Ball
.
FITNESS
5 Pullup
10 Pushup
15 Air Squat
.
SPORT
5 HSPU
10 Pistols
15 Pullups

.

 

Cross Your Name Off Your Gift List

 

Strength in Conditioning for Monday, December 1, 2014

No one likes to admit it… but we will! With so many great deals during holiday season, who doesn’t add their own name to their gift list?  Hey, no shame there! If it’s something we need, might as well get the best deal possible. SICFIT Scottsdale has a got a deal on something we all need… Consistent training at the best dang gym in Scottsdale! We have two special holiday offers that will make your gym time a sure thing in the new year:

  1. Save $25 on one month of twice a week classes!
  2. Save $150 for three months of twice a week classes!

Go ahead, add your own name to your wish list. We won’t tell anyone. ;)


Screen Shot 2014-11-30 at 3.52.52 PM

WARMUP
Mobility Lunge
Inch Worm
High Knees
High Skips
Bear Crawl
Crab Walk
Karaoke
Side Shuffle
.
STRENGTH
4 Rounds
5 Bench Press
20 Bulgarian Spilt Squats (total)
30 Second Jump Rope
2 Minutes rest
LIFE: Negative Push Ups | 10 Reverse Lunge (total) |30 Second Airdyne
.
CONDITIONING
Partner Workout | 2 Rounds
Athlete A: Row 250m
Athlete B: Plank
Then switch
Athlete A: Row 250m
Athlete B: Wall Sit
Then switch
Athlete A: Row 250m
Athlete B: Flutter kick
Then switch
Athlete A: Row 250m
Athlete B: Pushup Hold
/

 

The Best Black Friday Deal!

 

Strength in Conditioning for Friday, November 28, 2014

If fighting the crowds and parking lot traffic of Black Friday isn’t’ the kind of obstacle course you’re game for, come fight your way through ours instead! SICFIT Scottsdale has got a deal that is actually worth the fighting for: this class is on us for our members and their friends and family! Just remember we have limited hours today, so be sure to get here for the the 8am or 12pm class!


obstacle-course1

SICFIT Scottsdale Black Friday Deals start Today!

ornament

 

SICFIT Scottsdale Black Friday Deals start today!!
New cozy sweatshirts in! Discounts on supplements, SICFIT apparel and gift cards! Buy two months for 2x week get one month half off! $150 savings folks! Come in today or go to our online store! Happy shopping!

Scapular Stability: The Scapular Plank Pushup

 

Strength in Conditioning for Wednesday, November 26, 2014

One of the most common frustrations athletes have in the gym is the inability to get their arms overhead comfortably.  Whether it’s pullups, a shoulder press, or an overhead squat, supporting weight overhead is an important part of upper body training.

Here’s the catch: oftentimes what seems like a flexibility limitation is actually poor scapular stability limiting overhead range of motion.  In other words – arm flexibility is dependent on a well moving shoulder blade.

When the shoulder blade (scapula) doesn’t move with the arms in timed coordination, the arms will not be able to execute the 180 degrees of shoulder flexion needed for many exercises.

A key component to overhead range of motion (shoulder flexion) is scapular upward rotation.  The 180 degrees of shoulder flexion is 60 degrees of movement from the scapula and 120 degrees from the arms.

Scapular-Upward-Rotation

Scapular upward rotation is dependent on three muscles in particular: the upper and lower trapezius and the serratus anterior.  If you missed the “Upward Rotation Series” you can check out the blog here.

One of the best exercises for the shoulders to improve upward rotation is the scapular plank pushup.  This exercise trains the serratus anterior to stabilize the scapular during arm movement.

While some coaches are familiar with the “Pushup Plus” the scapular plank pushup has some advantages over the pushup plus and should be a regular part of shoulder mobility and stability training.

Dean Somerset nicely explains the key points to this exercise:

“Cueing for this should involve maintaining a tight core, and resisting the urge to round the thoracic spine to compensate for a lack of mobility in the scapulae. On top of being a great shoulder workout, the changing base of stability in the shoulders means the core has to work that much harder to keep it all together.”

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

Scapular-Plank-Pushup

WARM UP
Up down dog
Lunge complex
Side lunges
PVC
.
SKILL
Toes-2-bar/ knees-2-elbow kipping technique
.
CONDITIONING
30 Minutes at 80-85% pace
5 Sledge hammer strikes each side
10 Reps:
LIFE: Strict sit up
FITNESS: Knees-2-elbow
SPORT: Toes-2-bar
130m Run or row
.
STRETCH
.

 

SICFIT Scottsdale Athlete(s) of the Month November 2014

This month I personally take great pride in introducing the Athlete(s) of the month. For the first time in history the entire class of students was selected. Congratulations SICFIT Scottsdale’s Tuesday and Thursday 7am all levels class. AKA “Old School”. This group of mostly men (not by choice) started back in 2009 with it’s founding members Richard Shields and Bill Gold both still join us today and have  celebrated over 140 birthdays. This is whom we get our experience, history and proof that what we are doing is right. They are our “Foundation”.

Then the next group of students  like Chris Tousley, Ben Powers, Frank Moskowitz, Jacob Gold, Jeff Ciraulo and Ganine Davis are all at the peak of their careers and use SICFIT to stay on top in their respective industries. These guys are the “Bricks”. They are my neighbors, associates and friends. We can count on each other for anything, anytime, anywhere.

Then there’s the new guy like Marc Leach and new girl Jordan Thompson, who have been coming for a few months. The ones who get it, understand it and it works for their schedule. They have lost inches and pounds. Feeling better than ever now that they are coming to regular classes (2-3x per week) and changed those old eating habits. They are the new “Furniture” and you make everything look and feel great. Now it’s time to become permanent fixtures and join the “SHOW UP, NEVER QUIT” club.

Last but not least is the maybe next week, come back to class, I’m out of town, my husband works, maybe in January, I have to get in shape to go their group. You guys need to give in, give up and just let it go!!! STOP making excuses and start seeing results. It’s that simple. See you all next week!

Luke D. Kayyem

“Without a sense of caring, there can be no sense of community”

Anthony J. D’Angelo

 

unnamed-42

Tasty Tips for Healthy Holidays

 

Strength in Conditioning for Tuesday, November 25, 2014

As promised, SICFIT Scottsdale strikes again with some ideas, tips, and strategies to help you keep your indulgences in check this holiday season. But just because we want to be mindful about our nutritional choices during the  most tempting time of the year, doesn’t mean we can’t enjoy our favorite nostalgic meals and accompaniments. With a little effort and a willingness to try something new, we can dish up a sensible spin on our holiday staples! Try turning a glutton-for-gluten, traditional bread stuffing into a new paleo holiday favorite by substituting sweet potatoes for bread. Use this recipe, brought to you by yours truly, SICFIT Scottsdale, and your body will be thanking you this Thanksgiving!
.

Screen Shot 2014-11-24 at 10.50.46 AM

.
WARM UP

Banded lunge
Scorpions
Shoulder & pec stetch w/ band
PVC snatch prep
.
STRENGTH & SKILL
6-8 Sets
1 Power clean
3 Front squats
.
CONDITIONING
Tabata Stations For Reps
1 Minute rest between stations
Row for calories
Mountain climbers
Jump rope
Ball slams
.

 

Page 11 of 325« First...910111213...203040...Last »