Are Your Lil’ Beasts Drinking Enough Water?

 

Strength in Conditioning for Tuesday, August 26, 2014

The Arizona heat can reach extreme temperatures during summer, and this leaves all of us — but children especially — at much higher risk of dehydration and heat exhaustion. Children’s bodies are not as developed as adults': making their natural cooling process (i.e. sweating) less efficient. Because of this, ensuring our kids are properly hydrated is extra important.

At SICFIT Scottsdale, we encourage our Lil’ Beasts to drink one to two cups of water at least four hours before physical exercise or game time. But remember, all kid’s bodies and activity levels are different, so some children may actually require more water. To determine whether your little one is staying well hydrated throughout the summer months, regularly check their urine. If it is darker than pale-yellow, increase their water consumption by an addition one-two cups before physical exertion. More acute signs of dehydration to look out for are fatigue, nausea, headaches, cramping, thirst, and faults in coordination.

To keep your children hydrated, SICFIT Scottsdale recommends having them drink water every 10-15 minutes, depending upon the exercise intensity and weather. In general your children should be drinking half of their body weight in ounces to keep them hydrated throughout the day.  Additionally, drinks with the proper amount of sodium such as Gatorade are recommended because they aid in fluid retention and stimulate your child to drink enough water.

For our active kiddos, proper hydration is key in helping them put their best foot forward during the big game, when racing to home plate during a neighborhood kick-ball game, and even in the classroom. Follow these tips and this summer, the Arizona sun will be no match for Lil’ Beast!
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WARMUP
1K Row
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CONDITIONING A
5×5 Push press 5×5
4×10 Toes 2 bar | LIFE: Work from floor with med ball
5×8 Heavy goblet squats
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CONDITIONING B
10 Minute EMOM
8 Heavy kettle bell swings
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SICFIT 9/11 Hero Workout

 

Strength in Conditioning for Monday, August 25, 2014

Many of us can remember exactly where we were, and exactly what we were doing when we first heard the tragic news on September 11th, that our own U.S. soil had been attacked. To remember this infamous day in United States history, we hope that you will spend the 13th anniversary of 9/11 at the SICFIT 9/11 Hero Workout. We will be honoring the thousands of lives lost, those who fought to save them, and the soldiers who have protected us since, with a free workout along side uniformed members of the United State Military. At the event, please considering making a donation to the 100 Club, an organization that aids the families of first responders.

The SICFIT 9/11 Hero Workout will be held at 6:00am, 7:00am, 4:30pm, and 5:30, at SICFIT Scottsdale, SICFIT San Diego, SICFIT El Paso, and CaliforniaFit. RSVP at any location or by calling 480-922-3253.
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WARMUP
3×10 Push up + sit up + overhead squat with PVC
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CONDITIONING
Tire flips
Rope climbs
Sled push
Stones
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Get Your Butt Down Here! And Bring Your Friends!

Strength in Conditioning for Saturday, August 23, 2014

It’s party time people! The SICFIT Scottsdale Open-House-A-Palooza Fitness Expo and Anniversary Bash has finally arrived and the only thing missing is YOU! If you are reading this and it is between 7:30am and 2:00 on Saturday 8/23, follow these instructions carefully…

  1. Step away from the monitor.
  2. Put on your sneakers and party pants.
  3. Call everyone you know who could benefit from the SICEST gym in Scottsdale and demand they come party with us.
  4. Drive to SICFIT Scottsdale and help us celebrate 6 years of FUNctional, life-changing, FITness!
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WARMUP (all classes)
30 Seconds each:
Shuffle + high knees + run back and forth + jumping jacks + rest
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8am ENDURANCE
Run big lap/walk small lap 5x | Increase speed each round starting at 50%
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10 Rounds of 30 seconds max effort followed by 30 seconds rest of:
Russian kettle bell swing + push up + plank
LIFE: 5 Rounds of 7 each + 20 second plank hold + 2 minute rest between round
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2k Partner row
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9am FITNESS
Teams of 4 | One works at a time
1200m Row
75 Russian kettlebell swings
200 Sit ups
50 Russian kettlebell swings
150 Sit ups
75 Russian kettlebell swings
200 sit ups
1200m Row
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10am BODYWEIGHT
10 Rounds
10 perfect push ups
45 Second row for max calories | write all scores on the board
1 Minute walking rest
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Tabata mash up | 8 Rounds 20 seconds on 10 seconds off
Plank + flutter kick
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10 Minute EMOM
LIFE : 7 Air squats + 4 burpees
FITNESS: 15 Air squints + 7 burpees
SPORT: 25 Air squats + 10 burpees
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STRETCH
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The SICEST Saturday

 

Strength in Conditioning for Friday, August 22, 2014

Six years in the making and SICFIT Scottsdale wouldn’t be as SIC as it is today without all of YOU! To celebrate over half a decade of LIFE | FITNESS | SPORT, we need your help! Bring your crew — members and nonmembers alike — to the gym-you-call-home anytime between 7:30am and 2:00pm on Saturday 8/23 for the SICFIT Scottsdale Open-House-A-Palooza Fitness Expo and Anniversary Bash. Tell your friends and family to bring their sneakers and their game face because in addition to the food, drinks, entertainment, demonstrations, and information, SICFIT Scottsdale will be offering free FITness classes all day long!
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SICFIT Scottsdale Open-House-A-Pooloza And Fitness Expo

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WARMUP
2 Rounds
I Minute plank hold + wall squat hold + hollow hold
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CONDITIONING A
2-4-6-8-10-8-6-4-2
Strict chin ups + dips + shuttle run down and back
LIFE: Ring rows + push ups
FITNESS: Bar dips with band
SPORT Ring dips
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CONDITIONING B
8 Rounds
1 Minute jump rope
30 Lunges with dumbbell or kettle bell
30 Second rest
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COOL DOWN
3 Minute walking rest
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The Signature Kayyem Series Turns the HSPU Upside-Down

Strength in Conditioning for Thursday, August 21, 2014

Turn your Thursday night upside-down and join SICFIT Scottsdale for the final segment of the Signature Kayyem Series on handstand pushups! Meet at the gym at 7pm and spend an entire hour working on the drills, skills, techniques, and strengthening exercises to flip your perspective of the HSPU from a movement you hate to one you dominate!
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WARMUP
Down dog + up dog
5 Minutes of jump rope

STRENGTH
3×10 Ring row
6 Minute EMOM of 5-8 strict pull-ups
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CONDITIONING
4 Rounds
Push press 1.1.1.1.1 (10 sec in between lifts)
5 Burpees
10 Sit ups
1 Minute row for max cal *write down all scores
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Squat Mobility Part II

 

Strength in Conditioning for Wednesday, August 20, 2014

The second point of performance for the squat builds upon the first point, the ability to keep your weight on your heels. For the hips to travel down and back below parallel, flexibility to allow hip flexion is required. The hip traction helps free a tight joint-capsule that is limiting hip flexion.  The glute stretch takes the hips into flexion and external rotation, which also allows for a good knee position during hip flexion. While the glute fibers may be tight, the glutes also need to be strong enough to control the descent.

The glute bridge activates the glutes and inhibits the deep hip flexor (psoas) during hip extension. The deep hip flexor (psoas) is often tight and weak. The hip flexor activation exercise activates the hip flexors during hip flexion. Hip flexor strength is required for you to actively pull yourself into a solid bottom position. The intention for psoas activation is hip flexion greater than ninety degrees – I find the psoas activation works better with the band around the knee than the ankle. You can use both to activate all of the hip flexors.

You can revisit the exercises for ankle and quad flexibility as needed. By keeping your weight on your heels and getting your hips below parallel you will be in good position for the next point of performance – “knees-out.”

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™
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Improving-Squat-Depth
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WARMUP
Run small lap or row 150 meters + dynamic movement

CONDITIONING
5x rounds
LIFE: 12 Front squats with barbell + 8 push ups + run or row 150 meter + 2 minute rest
FITNESS: 8 Tough front squats + 8 deficit pushups 10/15 plates + run or row 150 meter + 2 minute rest
SPORT: 8 Front squats from the ground + 5-8 clapping push ups + run or row 150 meter + 2 minute rest

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SICFIT Level Test Prep

 

Strength in Conditioning for Tuesday, August 19, 2014

The very first Level Test created at SICFIT, all the way back in 2007, was for the sole purpose of giving a few members a training goal a bit more dynamic than just loosing a few pounds or being able to run a mile. The SICFIT Level Test a physical fitness proficiency assessment that shows how well our programming is working for our members and identifies which areas of their training they need to focus on most. But beyond the programming agendas and and personal ambitions, the SICFIT Level Test unites our community by giving us a common goal to strive for.  Now that is what true FITness is all about!
Today we will have a chance to practice the SICFIT Level Test. Use your workout performance to gauge what areas you need to work on before the official testing day on Thursday, 8/28 at 7pm.
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Level-1-White-Band
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SICFIT LEVEL 1 TEST PREP
1. Push Ups: 40M/40W on knees (consecutive)
2. Sit Ups: 65 in 2 minutes
3. Squats: 80 in 2 minutes
4. Burpees: 20 in 1 minute
5. Hand Stand Hold: 70 secons
6. Thrusters: 15 consecutive 75#M/55#W
7. Wall Balls: 15  consecutive 20# M/14# W
8. Push Press: 15 consecutive 75#M/55#W
9. Jump Rope: 500 in a row or 15 double unders
10. Box Jump: 20 at 20″ consecutive jumps
11. 400M Run: under 1:45M/1:55W
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An Offer for the OLY Obssesed

 

Strength in Conditioning for Monday, August 18, 2014

For the OLY-Obsessed, come October SICFIT Scottsdale has got a seminar you won’t want to miss! Register today for the SICIFT Scottsdale two day USAW Level 1 Sport Performance Coach Certification on October 4th and 5th, 2014. The course will be taught by  long time International USA Weightlifting coach and certified Strength and Conditioning Specialist, Patrick Cullen-Carrol. Learn from the pros to master your Olympic Weightlifting technique, and become certified to teach it to others!
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SICBAN5/

WARMUP
1k Row
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CONDITIONING A
5×5 Push press | Ascending weight
4×10 Toes 2 bar
5×8 Heavy goblet squats
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CONDITIONING B
10 Minute EMOM
8 Russian Kettle Bell Swings
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Join the SICFIT Ridiculous Obstacle Challenge Team!

 

Strength in Conditioning for Friday, August 15, 2014

A little ridiculousnesses does the heart and mind good. Add an obstacle course to the mix and suddenly one super fun event is great for the body too! Join the SICFIT Scottsdale team for the “craziest 5k of your life” at the Phoenix Ridiculous Obstacle Challenge (ROC) Race! The ROC race is “the original game show-inspired obstacle run featuring 12 larger than life obstacles including the infamous Wrecking Ball, the brand new Sweeper, Jump Balls, and the World’s Largest Inflatable Water Slide!”

All the fun is happening on Saturday, November 15th, and Sunday, November 16th, 2014 at the Salt River Fields at Talking Stick on Pima Road in Scottsdale. Sign up at the gym today or call us at 480-922-3253!
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WARMUP
5 Minute row + 5 min jump rope + 2 min row + 2 min jump rope
Movement prep
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CONDITIONING
12 Minute AMRAP
LIFE: 5 Kettle bell deadlift + 10 push ups + 15 box step ups
FITNESS: 5 Deadlifts 95/65 + 10 hand release push ups + 15 Box jump step downs 24”/20”
SPORT: 5 Deadlifts 155/115 +  10 hand release push ups + 15 box jumps 24”/20”
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STRETCH
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Ankles, Quads, & Hips: Mobility Exercises for a Strong Squat

 

Strength in Conditioning for Thursday, August 14, 2014

The first point of performance for the squat is the ability to keep your weight on your heels. The phrase ‘weight on heels’ pertains to the assessment of the air squat and the ability of an athlete to sit back as far as they need to execute a non-weighted squat correctly.

While weighted squats will require the center of gravity of the bar to be over the mid-foot, which is not possible if an athlete has to transfer their weight onto the ball of their foot during an air squat.

Ankle flexibility is essential to the first five points of performance:

#1: Weight on Heels
#2: Hips Below Parallel
#3: Knees-Out
#4: Upright Torso
#5: Lumbar Curve

In addition to improving ankle flexibility — stretching your quads and learning how to hip hinge using the “good morning” mobility exercise will quickly lay the beginning foundation for a strong squat.

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™
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Squat-Form.

WARMUP
2 Rounds | 1 Minute each
Plank hold + wall squat hold + hollow hold
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CONDITIONING A
2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2
Strict pull up + ring dip + shuttle run down and back
LIFE: Ring row + push up
FITNESS: Bar dips with band
SPORT: Rx
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CONDITIONING B
8 Rounds
1 Minute jump rope
1 Minute lunge
30 Second rest
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COOL DOWN
3 Minute walking rest
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