Top Scottsdale marketer named SICFIT Scottsdale Athlete of the Month

When it was time to pick our next Athlete of the Month and the first of 2015 it was a pretty clear decision. We looked at attendance, intensity and consistency along with having a great attitude and showing up no mater the weather. Our pick for your January, 2015 A.O.M is Gelie Akhenblit. Below you will find out her story and why she takes her FITness to the next level at SICFIT Scottsdale.

How did you get started at SICFIT Scottsdale?

I kept seeing Jesse at networking events and finally told him I’d come in and check it out. So I did …

What made you come back after your first class?

I never considered NOT coming back. Everything about this format was new and exciting; I was hooked from day one.

What inspiration have you achieved through our coaching?

Whenever you can achieve new levels physically, you’re automatically propelled to do better with everything else in your life. It’s always inspiring to know you can do something you’ve never done before and the coaching program at SICFIT allows you to hit new strides constantly.

What has been your biggest reason for staying in FIT shape?

Besides looking good naked?? :) Working out has been a consistent part of my life for a while now … but knowing that I can learn something new and take it to that next level is what keeps me engaged, interested and motivated.

What are your next Goals?

I feel like I’m just getting started , so there should be many. But to narrow it down … I’d like to work on my double-unders.

What is your most challenging movement?

For whatever reason, I really dislike doing handstands … being upside down is just not my thing :) I feel out of control!

What are you best at?

I love a good run …

What do you love seeing on the program?

This one is tough to answer because I really truly enjoy the variety of everything. I’m right at that point where I’m familiar with most all of the movements, so now when they are programmed, I can actually do them. Before it was all about learning the form, understanding what I’m supposed to be doing, etc. But now I can get into the moment and see how far I can take it. I love it all … bring it!

If someone reading this is concerned about getting hurt or getting big what would you say to them?

I’m always concerned about getting hurt too … so I just took it really slow and that’s what I would suggest to others. When I first joined, the only thing I was concerned about was understanding the movements, how everything is supposed to feel, etc. That’s what I would suggest to others … take it slow until you feel like your’e at a good point to ramp up and then GO! As far as getting big, that hasn’t really been a concern because I know unless that’s a goal of mine, it’s not going to happen. But I have gotten some awesome definition!

“The transformation is real”
Gelie on the left below in 2000 and on the right below in 2014.


Wall Slide Exercise for Scapular Stability


Strength in Conditioning for Thursday, January 22, 2015

Everyone wants better shoulder flexibility.  Some people have restricted range of motion because they actually have poor flexibility.  The muscles surrounding the shoulder blade (pec-minor, rhomboid, rotator cuff) and/or the muscles that span from the ribcage to the arms (pec-major, lat) can be the cause.

Scapular Stability

Sometimes restricted range of motion is actually due to poor scapular stability.  In other words, the muscles that control the motion of the shoulder blade are weak (serratus anterior, upper/lower trapezius), and unable to coordinate the motion of the scapula with the movement of the arms.

Oftentimes it is a combination of both chest/shoulder tightness and weakness in the scapular stabilizers.

Ribcage Position

The position of the scapula and arms is dependent on the position of the ribcage.  Good thoracic extension (the opposite of computer posture) is the first consideration for good shoulder mechanics.  Thoracic extension drills can improve mobility in the thoracic spine (mid-back).

While the thoracic spine often needs more mobility (extension), the lumbar spine (low-back) often needs more stability.  Both overextending the low back during overhead presses and rounding the low-back during the bottom of the squat are signs of poor anterior core stability.

4  Steps to Good Shoulder ROM

  1. Low Back (Anterior Core Stability)
  2. Mid-Back (Thoracic Extension)
  3. Shoulder Blade (Scapular Stability)
  4. Arms (Range of Motion)

 The Wall Squat Arm Slide

The wall squat arm slide integrates thoracic extension and scapular stability with shoulder flexion. The wall slide integrates upper and lower body movement: the low back remains in contact with the wall as the hips descend into flexion and arms rise.  This requires anterior core stability to fix the ribcage down.

The abdominals, which span from the front of the hips to the ribcage, are the key to integrating the upper and lower body movement.

Note your breathing as you perform a few repetitions – try to breathe into the sides of your lower ribcage.  This engages the abdominals for proper breathing and core stability.

Anterior Core Stability (Neutral Low Back) + Good Ribcage Position (Thoracic Extension) + Stable Scapula Position = Arm Mobility

Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ –

Related Resources
FlexibilityRx: Shoulder Mobility Exercises: Scapular Wall Slides
Craig Liebenson: A Key Link in the Locomotor System: The Upper-Thoracic Spine


Build to Heavy 3-2-1 Push Press
8 Rounds
2 Push Press
5 Touch and Go Shuffle Runs
9 Lying Leg Lifts
60 Second Rest
30 Burpees
30 Second Plank
20 Burpees
20 Second Plank
10 Burpees
1 Minutr Plank
1 Mile Run or Row


Testable, Measurable Fitness


Strength in Conditioning for Wednesday, January 21, 2015

At SICFIT Scottsdale, we believe in testable, measurable fitness. If we cannot track our progress towards our goals – whether they are losing weight, getting stronger, toning up, feeling healthier, or all of the above – if we have no metric to gauge them by?

This is why tomorrow at 7pm, SICFIT Scottsdale is hosting our first Level 1 Fitness Test of the year! Whether you think you are ready to take the test or not, we encourage you to come out and use it as data to measure where you are at, see how far you’ve come, and where you need improvement.

What better time to test our fitness than during the first month of 2015? Join us for the L1 test and use your results to measure your fitness progress for the rest of the year!

SICFIT SCOTTSDALE Level 1 Fitness Test

1. Push Ups: 40 Consecutive (On Knees for Women)
2. Sit Ups: 65 in 2 Minutes
3. Squats: 80 in 2 Minutes
4. Burpees: 20 in 1 Minute
5. Hand Stand Hold: 70 Seconds
6. Thrusters: 15 Consecutive 75/55
7. Wall Balls: 15  Consecutive 20/14
8. Push Press: 15 Consecutive 75/55
9. Jump Rope: 500 Consecutive Singles or 15 Consecutive Double Unders
10. Box Jump: 20 Consecutive at 20
11. 400 Meter Run: Under 1:45/1:55


Run/Row/Airdyne/Jump Rope
Dynamic Movements
EMOM for 14 Minutes
Even Minute: 10 Kettle Bell Goblet Squat
Odd Minute: 10 Total Box Step Up
SPORT: Front Rack Kettle Bell Step Ups
50, 40, 30, 20, 10
Double Unders or Single Unders + Air Squats


The SICEST of the Brawl…


Strength in Conditioning for Tuesday, January 20, 2015

Next time you see Deric Andre walking around the gym, ask if you can hold his 2nd place medal from this weekend’s competition, The Westside Brawl 2.0, for good luck!

Deric rolled deep with a crew of SICFITTERS – some of whom also competed – and three events plus a lot of sweat later, earned his place on the podium!

Great job, Deric, showcasing what SICFIT – Strength In Conditioning FITness – is all about! You may not have been crowned the “Baddest of the Brawl,” but your were definitely the SICEST!


2 Minutes of Jump Rope
2 Minute Row
Run Big Lap
Handstand Push Up Progression
Ring Tuck and L-sits
Tabata Mashup
Sit Ups and Pushups
Heavy Sleds
Walking Rest


The best training facility in Scottsdale showcases athletes of all levels on the big stage.

Have you ever wondered what it would be like to have hundreds of people screaming and cheering you on? Have you ever dreamed of becoming a Pro athlete?
Check out the recap video of the SICEST of the SOUTHWEST III LIVE from SICFIT Scottsdale. Over 300 athletes and 500 spectators filled the gym and the black top to compete for the title of SICEST of the SOUTHWEST. #getfitordie


Honoring Martin Luther King


Strength in Conditioning for Monday, January 19, 2015

On August 28, 1963, 250,000 people–both black and white–participated in the March on Washington for Jobs and Freedom. This was the largest demonstration in the history of the nation’s capital and the most significant display of the civil rights movement’s growing strength.

After marching from the Washington Monument, the demonstrators gathered near the Lincoln Memorial. Here, a number of civil rights leaders addressed the crowd, calling for voting rights, equal employment opportunities for blacks, and an end to racial segregation.

The last leader to appear was the Baptist preacher Martin Luther King Jr. of the Southern Christian Leadership Conference (SCLC), who spoke eloquently of the struggle facing black Americans and the need for continued action and nonviolent resistance.

“I have a dream,” King intoned, expressing his faith that one day whites and blacks would stand together as equals, and there would be harmony between the races:

“I have a dream that my four little children will one day live in a nation where they will not be judged by the color of their skin but by the content of their character.”

King’s improvised sermon continued for nine minutes after the end of his prepared remarks, and his stirring words would be remembered as one of the greatest speeches in American history. At its conclusion, King quoted an “old Negro spiritual: ‘Free at last! Free at last! Thank God Almighty, we are free at last!’”

King’s speech served as a defining moment for the civil rights movement, and he soon emerged as its most prominent figure.

To honor this most historic of days, please remember that we have a limited class schedule today. Join us for that 8am, 12 pm, 3:45pm teens only class, or at 5pm. 

Jump Rope
EMOM for 10 Minutes
1 Burpee + Add a Burpee Each Additional Minute
EMOM for 10 Minutes
3-6 Atlas Stone Lifts
100 Push Ups
75 Air Squats
50 Sit Ups
25 Burpees
900 Meter Run or 1K Row
LIFE: 2 Rounds | 25 of Each


Will Team SICFIT be the Baddest of the Brawl?


Strength in Conditioning for Saturday, January 17, 2014

After you finish this brutal workout, come support Team SICFIT as they battle it out for the title of Baddest of the Brawl!

This is SICFIT’s second year competing in The Westside Brawl, a functional fitness competition hosted by out friends at CrossFit 623. We had a blast last year cheering on our athletes, hanging out at the SICFIT tent, and enjoying the food and apparel vendors. Join us this year for round two!

The events begin at 9am and will last through the late afternoon. Come for a little or a lot, just make sure you come!

Share this link of Facebook with some fellow SICFITTTERS you can carpool with after class!

Screen Shot 2014-12-12 at 7.34.25 AM


Movement Priming and Prepping for KB Swings and Kipping Pull Ups
3 Rounds for Time
400 Meter Run
21 Kettle Bell Swings
12 Pull Ups
LIFE: Ring Rows + Russian Swings
FITNESS Jumping Pull Ups + Russian Swings 55/35
SPORT: Kipping Pull Ups + American Swings 55/35


Rockin’ & Rollin’ & Runnin’ with SICFIT


Strength in Conditioning for Friday, January 16, 2015

Looking for something to do this Sunday? Gather up your fam and head out to the PF Chang Arizona Rock & Roll Marathon and Half Marathon.

SICFIT Scottsdale has quite a few folks participating in this grueling test of endurance, stamina, and mental toughness. Wear your SICFIT gear and cheer them on as they race the clock, their fellow runners, and their own personal best!

Check out the course map below and find yourself a sunny spot to enjoy an exciting and relaxing day! Bring some healthy snacks, some tunes, and good company. The positive energy of this spectacular fitness spectacle will inspire your whole week!

PF Chang Marathon

Coaches Choice
6 Rounds
8-10 Single Arm Dumbbell Row
8-10 Stiff Leg Dumbbell Deadlft 8-10
Then, Walk 2 Small Laps
6 Rounds
5 Strict Pull Ups
5 Broad Jumps x5
60 Seconds of Single or Double Unders
Then, 2 Minute Rest
2 Rounds
300 Meter Run or Row
Row/Run Time = Rest Time Between Rounds


Food as Fuel Tonight!


Strength in Conditioning for Thursday, January 15, 2015

Don’t quote us on the numbers, but from our experience (and we have a lot of it in this industry!) 75-90 percent of the results people want from working out, in reality, come from changing their diets. And for many, this is the most difficult aspect of their lifestyle to alter.

SICFIT Scottsdale has got ya’ covered, though! Join us tonight for Food as Fuel, our free, one hour seminar on the the basics of practically-paleo clean eating and our favorite strategies to set you up for s SICessful transition.

Bring your friends and family who could use a diet-tune-up, as this nutrition seminar is free for members and non-members of our gym. See you all tonight at 7pm!


5 Rounds
30 Second Squat Hold
30 Seconds of Air Squats
30 Seconds of Push Ups
30 Second Top of Push Up Hold
30 Seconds Rest
Power Clean Progression
Ascending Weight
5 Rounds
10 Hang Power Cleans
10 Burpees
LIFE: Barbell
SPORT: 80%


Core Stability: The Rotary Band Hold


Strength in Conditioning for Wednesday, January 14, 2015

The rotary band plank (also known as the rotary band hold) is a core stability exercise that strengthens the abdominal obliques.  The obliques resist unwanted rotation at the lumbar spine.

Anti-exercises build core stability, which is the ability to resist and/or control movement.  Core stability is different than core strength.  Stability is about movement competency, while strength is about movement capacity.  The ability to move well is dependent on a balance between stability and mobility.

Anti-movements are one way to train stability. Anti-extension, anti-lateral flexion, and anti-rotational movements like the front plank, side plank, and rotary band plank are an easy way to add stability training to a warm-up.

The band used is a red EliteFTS Pro Mini Resistance Band.  This band can be used for half-kneeling face pulls, rotatory band planks, banded breathing, and shoulder mobility exercises (straight arm overhead pulldown).

Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ –

Rotary Band Plank

5 Minute Row Clinic
500 Meter Row at 60%
2 Minute Rest
500 Meter Row at 80%
6 Rounds
8 Push Press with Ascending Weight Each Round
12 Total Kettle Bell or Dumbbell Single Arm Rows
50 Total Mountain Climbers
Small Lap Jog  at 50%
No Rest

500 Meter Row at 80%
2 Minute Rest
500 Meter Row at 100%


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