Hiking for The Holidays

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Feeling a little guilty about all the stuffing you ate on Thanksgiving? Feel like you’re cooped up inside the house during the holiday winter months? Get outside and kill two birds with one stone- HIKE! Our friends over at Yelp have created a list of great hikes to take in the Valley. The list includes hikes like Pinnacle Peak, Camelback, and McDowel Sonoran Reserve. Check out the link HERE and start planning a holiday hike with the family!

Strength in Conditioning for Thursday, November 3, 2015

WARM UP
 Agility Ladder

SKILL
 Rope Climb Practice

CONDITIONING
A1) 5 Strict Pull-Ups

A2) 15  Z-Press with Dumbbells

A3) :30 Max Effort Row

X5 Rounds (for Quality)

B) For Time
30-20-10 of:
Calorie Row
Push Ups

+ Foam Roll Back and Shoulders

 

 

6 Tips for Better Health and Life

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Strength in Conditioning for Wednesday, December 2, 2015

WARM UP
Band Stretches
PVC Shoulder Mobility

SKILL
Practice Footwork for Split Jerk
Practice Jerk Balances

STRENGTH
10′ EMOM of:
Push Press + Split Jerk*
*build to heaviest load

CONDITIONING
3 RFT:
50 Jump Ropes
5 Squat Clean & Jerks*
15 pull ups
5 Squat Clean & Jerks*
50 Jump Ropes
Rest 2 Minutes

*Life: Barbell Only Fitness: 85/135# Sport: 105/155#

 

No Plans This Weekend? We’ve Got You Covered!

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Hey SICFIT Scottsdale! Do you have plans this weekend? If not, join #TEAMSICFIT at the gym this Saturday for our fourth annual SICest of the Southwest competition. Every member of SICFIT Scottsdale gets a free admission ticket! Come out and support your fellow community members, have a beer, and see what our 2015 vendors have to offer!

Strength in Conditioning for Tuesday, December 1, 2015 

WARM UP
Movement Prep

STRENGTH
3x 20 Back Squat
Rest 2’ Between Sets

CONDITIONING
3RFT:
30 Mountain Climbers
30 Box Jumps
30 Sit Ups
Big Lap Run

Cool Down + Stretch

The Only Bear You’ll Ever Want to Challenge

    

What’s heavy, scary, and might make you scream? A bear… complex! Today we are working on a barbell complex, or a series of barbell movements done in succession without rest. Check out the video to get familiar with the complex before class! Be sure to note the sequence itself, the variations that can be done with the sequence, and the points at which it may be useful to take your hands off the bar to reset your grip. We can BEAR-ly wait to get started!

 Strength in Conditioning for Monday, November 30, 2015

WARMUP
Row 500m
Bear Complex
Mobility

STRENGTH
5x Bear Complex
Rest as Needed Between Attempts

CONDITIONING
Row :30
Rest :90
x8 Rounds

+ Cool Down Lap & Stretch

You Vs. You: Believe in Yourself and Keep Moving Forward

 

We love competition at SICFIT Scottsdale. It motivates and inspires us to work harder, keep pushing, and to never ever quit. Sometimes, though, we get caught up in who is faster, who is stronger, and who is more skillful than us. It’s easy to point fingers at the people who we want to beat. Don’t let that happen to you. The only person that finger should be pointed at is yourself. Keep striving for more than you were capable of yesterday. Track of your progress in your SICess journal. Most importantly, don’t be a sore loser when your performance doesn’t meet your expectations. Being a successful athlete requires you to own both your good AND not-so-good performances. Get back in the gym and show the old you who’s boss.
 

EXPAND in 2016

 

Stop being lied to. Resolutions are for suckers. Goals are a joke.

To get what you truly want in 2016, you must expand

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December 2nd – 7:30am to 1:30pm
 W-HOTEL Scottsdale 7277 East Camelback Road

So Long, Soda! (A Message to Our Lil’ Beasts)

As parents and mentors of Lil’ Beasts, we are up against a lot when it comes to teaching them about nutrition and healthy habits. With billions of dollars spent fast food, soda, and junk food advertising a year, its no wonder that getting our kiddos to trade the potato chips for carrot sticks and soda pop for coconut water can be so difficult!

Don’t worry, though; SICFIT Scottsdale has got your back! Sit your Lil’ Beast down in front of this cartoon and watch it together. Laugh with them at all the silly things the characters do and then help them to understand the real message behind the clip. Ask them questions to help them relate the message to their own lives and experiences. Bring these Lil’ Beast characters to life in your home and let them be your sidekicks in teaching your Beast and Beastette how to make healthy choices!

Strength in Conditioning for Friday, November 27, 2015

WARM UP
PVC Mobility
Banded Stretches

STRENGTH
A) 5 Rounds of:
3 Strict Press + 3 Push Press + 3 Jerk
Rest 2 Minutes

B) 3 Rounds of:
6x Bent Over Barbell Rows + 12x Dumbbell Curls
Rest 1 Minute

CONDITIONING
12’ EMOM of:
Unbroken Set of Jump Rope + Unbroken Push-Ups
Unbroken Set of Jump Rope + Unbroken Pull-Ups or Ring Rows

+Stretch

 

Happy Thanksgiving from SICFIT Scottsdale!

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HAPPY THANKSGIVING!
From all of us at SICFIT Scottsdale, we wish you a very happy Thanksgiving. The gym is closed for the holiday, so spend the day re-fueling with some treats and giving thanks to all of those in your life who have shaped who you are today. 

Thanksgiving Dessert in the Desert!

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We all love ending our Thanksgiving dinner with a slice of pumpkin pie. The trouble is when your “one slice” turns into two, then three, then four; before you know it, you’ve eaten an entire pie! This Pumpkin Pie Tartlet recipe from the AZ Foothills Magazine makes the perfect sized personal pumpkin pie dessert. Indulge without the bulge!

Gluten-Free Pumpkin Pie Tartlets
 Serves Approximately 15 Tartlets

Ingredients:

• Pie Crust:
1.5 cups Almond Flour
1 Egg
2 tablespoons Butter, unsalted

• Pie Filling:
1 can (15 oz) Pumpkin Puree
½ can Coconut Milk, unsweetened
½ cup Honey
2 Eggs
1 teaspoon Vanilla Extract
1 teaspoon Cinnamon
½ teaspoon Ginger, ground
¼ teaspoon Cloves, ground
½ teaspoon Sea Salt

Instructions:

• Pie Crust:
Preheat oven to 350 °F. Add all ingredients to a food processor or blender until a smooth dough forms. Spritz muffin pan with non-stick olive oil spray or use muffin liners. Press approximately 1 tablespoon of dough into each cup and press to evenly fill the bottom.

• Pie Filling:
Add all ingredients to a medium sized bowl and mix using a hand mixer until smooth. Or add all ingredients to a blender or food processor and blend until smooth. Divide filling amongst muffin cups. Bake approximately 10-15 minutes or until center is set. Allow to cool at least 10 minutes before removing from pan.

Original Recipe

Strength in Conditioning for Wednesday, November 25, 2015

WARM UP
Coach’s Choice

CONDITIONING
A) 2x 1 Mile Timed Run*
*Rest 4 minutes between timed trials

B) 3x 3 RFT: *
Small Lap Run
10 Bench Dips
10 Hang Power Cleans
Run Small Lap
10 Burpees
10 Ring Rows
*Rest 2 minutes between timed trials 

 

BLACK FRIDAY SALES START HERE!

 

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Start your holiday shopping off right this year at SICFIT Scottsdale! From today until Monday, November 30th,
ALL RETAIL IS 25% OFF!*

From tees to tanks, vitamins to protein, sweatpants to stickers and more, SICFIT Scottsdale has your holiday fitness shopping covered! You can also take advantage of our BUY TWO, GET ONE FREE Gift Cards! 

Happy Shopping from SICFIT Scottsdale.

Strength in Conditioning for Tuesday, November 24, 2015

WARM UP
1-Minute Row
Run Small Lap
50 Jump Ropes
2-Minute Row
Run Big Lap
100 Jump Ropes
+Dynamic Stretches

CONDITIONING
A) 20-Minute Row for Calories
B) 3x 5-Minute AMRAP of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
1-minute rest after each AMRAP

+Stretch

*Excludes Water, Fit Aid, and Coconut Water

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