The Lil’ Beasts are Coming

 

Strength in Conditioning for Tuesday, July 8, 2014

The Lil’ beasts are back in action starting next week, July 14-18th. Watch out because from 9am-12pm every day, SICFIT Scottsdale is going to be buzzing with beastly activities! SICFIT Scottsdale’s Lil’ Beast Summer Camps teaches kids how FUN(ctional) fitness can be, how healthy foods taste great and make you feel even better, and how working as a team towards a common goal is totally super awesome! Sign your Lil’ Beast up for the action!
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WARMUP 
500 Meter row
300 Meter run
Leg swings & arm circles
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STRENGTH 
4 Rounds
5 Deadlift
5 Seated dumbbell/kettlebell press
5 Dips
20 Second rest between lifts
2 Minute rest after each round
LIFE: 10 Barbell deadlift | 10 seated db/kb press |7 negative push up (40×1)
FITNESS: 5 Negative bar dips
SPORT: 5 Deadlift (30×1)
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CONDITIONING
3 Rounds for time
Walking lunge 20 steps
15 Pull ups
LIFE:  Lunge | ring row
FITNESS:  Lunge | jumping pull ups
SPORT: 5 Strict or weighted pull ups
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Practical Paleo Cooking with The Kayyems

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Strength in Conditioning for Monday, July 7, 2014

Don’t make dinner plans for friday, August 1st because Coach Najla and Luke are dishing up some “practically paleo” fare at Cooking with the Kayyems! Come hungry and leave full of simple ideas for nutritious and delicious meals and snacks for your whole family!RSVP today to by emailing info@sicfitscottsdale.com or by calling (480) 922-3253.Cost is $20 for students and $25 for non-students.

Food as Fuel

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WARMUP
1 Minute run + row + air dyne + lunge + burpee
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OLYMPIC WEIGHTLIFTING
Barbell progression DL/HC/FS/PP
20 Minutes to find heavy single power clean
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CONDITIONING A
7 Minute AMRAP
9 Deadlift + 7 hang power clean + 5 front squat  + 3 shoulder to overhead
LIFE 55/35 | FITESS 95/65 | Sport 155/95
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CONDITIONING B
2 Minute max burpee over bar
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SICFIT Scottsdale 6th Anniversary Open-House-A-Palooza and FITness Expo

SICFIT-White-Logo

SICFIT Scottsdale 6th Anniversary Open-House-A-Palooza and FITness Expo
08/23/2014, 8:00 AM to 2:00 PM

SICFIT Scottsdale 6th Anniversary Party Open-House-A-Palooza will be a celebration of LIFE | FITNESS | SPORT with family, friends, FITness, music, food, fashion, wellness information and more.

All scheduled classes will be FREE to anyone so bring your posse. The event will also include fun activities for kids and adults like face painting, an obstacle course, a bounce house, and other FITness challenges with prizes!

Whether you are seeking a healthier lifestyle and need some guidance or simply want to have a good time, this event is for you, your family, and friends of all ages and fitness levels.

 

 

Sign Up For Your First Muscle Up!

 

Strength in Conditioning for Saturday, July 5, 2014

Don’t forget to clear your calendars . It isn’t often that we have the opportunity to spend an entire class focused on one skill. The Kayeem Signature Series Seminar on Muscle Ups this upcoming Thursday night  form 7-8pm is a chance to hone in on the  techniques and drills that will finally get us over those rings, safely, efficiently, and with more gas in the tank  to keep hustling through our workout. Clear your calendar and give us a call at (480)-922-3253 or sign up at the gym!

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SICFITdips.

WARMUP
Dynamic warm up + band mobility
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STRENGTH
Build to a heavy 5 rep seated dumbbell strict press
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CONDITIONING
4 Rounds
5 Dumbell press
5 Burpee long jumps
6 Touch and go shuffle runs 10′
2 Minute rest
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Get Your Fit On Before The Fourth Festivities!

 

Strength in Conditioning for Friday, July 4, 2014

Happy 4th of July, SICFITers! Don’t forget to add a dose of fitness to your fourth! Before all the BBQs, brews, and bathing suits, come get your workout on with us! Classes today will be held at 8am and 12pm only. After putting in some gym time, all of your fun summer holiday festivities will be even more enjoyable!
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CONDITIONING
5 Rounds for time
100 ft Walking lunge with plate over head
30 Box Jumps
20 Wall Ball Shots
10 HSPU
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What is Paleo?

The original five food groups. Eat the way nature intended.

The original five food groups. Eat the way nature intended.

Paleo is a nutritional plan based on the presumed diet of wild plants and animals that various human species habitually consumed during the Paleolithic Era – a period of about 2.5 million years that ended around 12,000 years ago with the development of agriculture. It is known as the Paleolithic diet (abbreviated Paleo Diet), also referred to as the Caveman Diet, Stone Age Diet, and Hunter-Gatherer Diet.

A general rule, Paleo foods are foods that don’t require and kind of advanced processing to be made edible. This leaves a wide variety of foods available like meat, fish, poultry and game, vegetables, nuts and seeds, fruit, and most naturally occurring fats and oils.

5 Steps to Paleo:

Step 1: Hydrate. Drink 1/2 your body weight in ounces of water per day.

Step 2: Eliminate wheat from your diet and increase your consumption of vegetables, fruits, nuts, and seeds. This can be a challenge since it means eliminating things like bread, cereal, and pasta from your diet.

Step 3: Eliminate dairy from your diet. Increase your protein consumption.

Step 4: Eliminate all other starches (corn, rice, and beans).

Step 5: Eliminate processed foods & sugars (only sugar from fruit allowed).

Rowing the Distance

 

Strength in Conditioning for July 3, 2014

Today is one of those, “time to put in work” days at SICFIT Scottsdale. Capping off a warmup (that in itself is a leg burner) and a 13 minute EMOM, we will be going (or should we say rowing?!) the distance for 18 long minutes. Use the instant feedback from our Concept 2s to adjust and maintain the perfect pace for you that is both challenging and sustainable. It can be tempting to mentally check out when rowing for this relatively long duration, but don’t allow yourself. For as soon as the brain checks out, the body does too. Use each and every pull during this 18 minutes to practice form, efficiency, and power.
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RowingPic.

WARMUP
3 Rounds
300 Meter run + 1 minute bottom of squat + 1 minute of air squats
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CONDITIONING A
13 Minute EMOM
Odd minute: 3 Press + 5 push press
Even minute: 5 long jump *fast and rebound*
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CONDITIONING B
Row for total distance in 18 minutes
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“GET FIT or DIE”

Happy 4th of July SICFIT Scottsdale.  No other holiday in America represents SICFIT like the fourth. Freedom, family and fitness. In honor of this special day I will be leading a group up Pinnacle Peak this Friday July 4th at 5:30 am. A few of us have been coming together on early Saturday mornings consistently all of June and decided to get one more in before the weekend celebration. This is truly a special parkway that is enjoyable for all ages and fitness levels. Both my kids Kanon (7) and Camille (6) have hiked and ran the mountain. Then you are all invited to come back to SICFIT Scottsdale and enjoy an additional class on us. Class times on July 4th are at 8am & 12pm ONLY. Bring a friend!

Kids camp session one was an amazing and delightful joy to have over 15 kids learning nutrition and fitness from our team of coaches. The second session and the Bigger, Faster, Stronger Teens program still have spaces available. Our 6th annual jump rope- a thon not only created some buzz on the local television stations it   was because of our amazing members who helped raise over $4,500. This month the theme around the gym and Scottsdale seems to be traveling, so why not start out this newsletter with some tips to stay on track this summer travel season.
  1. Pack a soft cooler with you wherever you go. Invest is some quality ice packs that can keep cold water, fruit and even meals fresh.
  2. Head into a grocery store for road trip meals. We love running into Trader Joes on the way out of town to get some fun fit snacks. Some of my personal favorites. Chicken salad & berries for lunch. Kind bars, apples and almond butter for snacks and macadamia nuts, bananas & dark chocolate for dessert. If you have kids put them in charge and let them be the chef for a meal.
  3. Be sure to pack plastic forks, spoons, knives and napkins. Tuck a plastic grocery bag in the side of your cooler for your trash.
Now sit back, relax and enjoy this beautiful country without the fear of fast food, relatives and bad barbecues.
If you head south to San Diego this summer be sure to drop in to SICFIT San Diego located just east of the 805 & 15 freeways off of Miramar road across from the Naval base. As a current member of any SICFIT gym you can train at any one of our three locations. We are excited to announce our newest gym SICFIT El Paso which just recently opened it’s doors, so if you’re traveling to Texas be sure to drop in and get your workout on.  If you have no plans of leaving Arizona then you might as well spend some time with us getting FIT. As we tend to wear less clothes this time of year it is important to remember your abs are sculpted in the kitchen and your butt in the gym. Which is why we have added a few seminars, events and challenges to the summer school curriculum. Although we have sign up sheets on clip boards in the gym you can sign up right here for any events listed below. Just reply to this email with your name and what events you would like to register for.
Thank you all for your continued dedication and desire to be healthier.
Luke Kayyem
Gear: 
Order the latest SICFIT gear and stand out in a crowd this 4th of July weekend with our latest from the “Freedom” line. “Get Fit or Die” with the active line and look out this fall for the Arizona college collection ASU & U of A. Use promo code SICFIT for 10% off your order and pick up in the SIC store.
Nutrition: 
“Food as Fuel“ a free seminar on how and why to eat clean foods for LIFE | FITNESS | SPORT Thursday, July 17 at 7pm. If you’re more of a hands on learner mark your calender for our signature cooking show August 1st at 6pm for cooking with the Kayyem’s where Najla and I will show you how to shop, prep and cook healthy meal options for the entire family. $20 for members and $30 for couples. Dinner is included.
Education: 
The Paleo kitchen cookbook with over 100 brand new recipes from Vanilla Bean Granola and Sweet Plantain Granola to Spaghetti Squash Chicken Fingers. A must have and excellent addition to any Chef’s kitchen.
Clinics: 
Kayyem signature series part II and III
Muscle up clinic July 10th 7pm
Handstand Push up clinic Augutst 20th 7pm
Programs:  
Kids camp session II July 14-18th
Bigger Faster Stronger teens camp July 21-25
Races: 
The SICEST of the Pacific West was a huge success for the island of Maui and race enthusiasts around the world. Mahalo for all the supporters that made the journey with us from SICFIT Scottsdale. Our very own Coach Sean Nugent and his partner Laura Lucky took 1st place in the co-ed intermediate division and SICFIT San Diego partner Johnny Grifiths took first in the mens RX division.
On Saturday, August 2nd at 9am SICFIT Scottsdale will be hosting it’s first Human Performance Race amongst the members and coaches of the gym. The race will start at 9am and immediately following we will celebrate with a barbecue and going away party for Coach Jaclyn Bobelick who is headed to U of A next month. This is event is $25 for members.
Reading: 
Media: In the Press- Incase you missed us on TV

 

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Overhead Squat Shoulder Triplet

 

Strength in Conditioning for Wednesday, July 2, 2014

The following sequence prepares the shoulders for the overhead squat, which requires motion at the shoulder blade (scapula) and arms. A stable shoulder blade position on the ribcage requires proper retraction and posterior tilt.

Retraction involves drawing the scapula in towards the spine. If you visualize the scapula as an upside down triangle, posterior tilt involves driving the bottom ‘pointy’ part forward so it lays flat on the ribcage.  The arm position for the overhead squat requires good external rotation of the shoulders. The ‘W’ exercise is a combined motion of scapular retraction and posterior tilt with shoulder external rotation.

The external-rotator stretch releases the external rotators, which often ‘bind’ the shoulder blade to the arms. Lastly the W/Y wall slide trains arm movement with the shoulder blade stabilized, which is needed for the overhead squat.

~ Kevin Kula of FlexibilityRx
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Overhead-Squat-Flexibility

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WARMUP
Med ball fun toss, slam, wall ball, thruster, sit up
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OLYMPIC WEIGHTLIFTING
Power snatch
LIFE: OLY progression
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RACE A
5 Minute AMRAP
7 Power snatch + 7 air squats
LIFE: 45/35
FITNESS: 75/55
SPORT: 115/75
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3 Minute rest
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RACE B
5 Minutes to find as many reps as possible
Burpees + wall balls
*Switch back and forth as many times as needed
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Bigger, Faster, Stronger Teen Athletic Camp

 

Strength in Conditioning for Tuesday, July 1, 2014

For the beasts in your life who aren’t so lil’ anymore, SICFIT Scottsdale has got a summer program for them too! Our Bigger, Faster, Stronger Athletic Camp will challenge your teen to learn basic FUNctional fitness form and philosophy. Each teen will work at their own relative level of physical capacity to build strength, endurance, and kinesthetic awareness. But most importantly, the Bigger, Faster, Stronger Athletic Camp will be a fun, motivating, and educational experience that will leave a lasting impression on your teen. Camp is one week long, beginning on 7/21. Click the link above to register your teen today!
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WARMUP
10 Minute jump rope practice
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SKILL
Ring work
Row + false grip +muscle up transition + dips + tucks + l-sit
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STRENGTH
2 Minute max push up
2 Minute max lunge
2 Minute max sit up
1 Minute max push up
1 Minute max lunge
1 Minute max sit up
*score = collective reps 9 min straightCONDITIONING
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CONDITIONING
SPORT
As Fast As Possible
50 Unbroken double unders + 5 unbroken muscle ups
40 Unbroken double unders + 4 unbroken muscle ups
30 Unbroken double unders + 3 unbroken muscle ups
20 Unbroken double unders + 2 unbroken muscle ups
10 Unbroken double unders + 1 unbroken muscle ups
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FITness
50 Unbroken single unders + 5 strict pull ups
40 Unbroken single unders + 4 strict pull ups
30 Unbroken single unders + 3 strict pull up
20 Unbroken single unders + 2 strict pull up
10 Unbroken single unders + 1 strict pull up
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LIFE
50 Single unders + 5 jumping pull ups
40 Single unders + 4 jumping pull ups
30 Single unders + 3 jumping pull up
20 Single unders + 2 jumping pull up
10 Single unders + 1 jumping pull up
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