Bigger, Faster, Stronger Teen Athletic Camp

 

Strength in Conditioning for Friday, July 18, 2014

Do you have a young athlete in your life that could benefit from the strength in conditioning programming we do here at SICFIT Scottsdale? If the answer is yes, they are the perfect candidate for our Bigger, Faster, Stronger Teen Athletic Camp! Teens can expect to learn the basics of functional fitness and begin building strength using age and ability appropriate weights. Campers will leave camp with a keen sense of body awareness, the ability to concentrate and transfer power in functional fitness exercises related to sports, and a strong foundation that will inspire health and fitness inspired lifestyle choices far into the future!

 Register for the Bigger, Faster, Stronger, Athletic Camp online or call us at 480.922.3253.
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WARMUP
6 Rounds
60 Seconds jump rope + 30seconds dynamic movement
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CONDITIONING A
4 Rounds
20 Weighted lunges
10 Parallette pass throughs
1 Small lap/ 150m row
2 Minute rest
LIFE: Body weight lunge
FITNESS: Lunges at 55/35, 1 minute plank
SPORT: Lunges at 75/55, 1 minute plank
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CONDITIONING B
4 Rounds
400 Meter run/ 500 meter row
Rest 1:1

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Fuel Your Body, Fuel Your Life!

 

Strength in Conditioning for Thursday, July 17, 2014

SIFCIT Scottsdale’s Food as Fuel seminar is an educational and motivational experience that you don’t want to miss! Even if you’re a paleo pro, come on out and share your words of wisdom with the nutritional newbies. Nothing helps reinvigorate your commitment to making healthy choices in the kitchen than helping others do the same! Food as Fuel pops off tonight at 7pm at the only gym you call home, SICFIT Scottsdale!
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WARMUP

Run 2 big laps + row 800m,
Line drills
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CONDITIONING
LIFE: 8-10 Straight leg deadlift + 8 box step up 20″-24″ each leg + 15 super mans
FITNESS: 8-10 regular deadlift + box jump up step down “20-“24 + 15 super mans
SPORT:  5 snatch grip deadlift + box jumps “24-“30 + 15 back extensions
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COOL DOWN
Easy 1k row

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How to Eat Like a Cave Person 101

 

Strength in Conditioning for Tuesday, July 15, 2014

Whether you’re a paleo pro or still totally clueless about what it means to eat like a cave person or why you would even want to…. (Do I have to eat caribou stew? Do I have to cook over an open flame that I built between two sticks and a rock?) SICFIT Scottsdale’s Food as Fuel Seminar will help you get your nutrition on the right track! Not only is this one hour free class educational — filled with the facts about paleo and fun food ideas — but it will also be the spark of motivation and inspiration you have been waiting for to get your diet plan in full swing! See you this Thursday night (7/17) at 7pm for Food as Fuel at SICFIT Scottsdale!
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Food as Fuel

WARMUP
5 Rounds
Row 30 seconds easy, 30 seconds hard
Line drills for hip and ankle mobility
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CONDITIONING A
4 Rounds with two minute rest after each
LIFE: 12-15 Front squats + 30 second rest + 30 sit ups
FITNESS: 8-10 Front squats + 30 second rest + 30 weighted sit ups
SPORT: 3-5 Front squats + 30 second rest + 30 weighted sit ups
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CONDITIONING B
6 Rounds
30 Second all out row every 90 seconds
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COOL DOWN
Walk big lap and roll out

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The Beasts are Back!

 

Strength in Conditioning for Monday, July 14, 2014

At SICFIT Scottsdale, fitness for the whole family is one of our core values. One of the many ways we put this value into practice is with our Lil’ Beasts Summer Camp, which is back in action this week for the final session this season!

The image below demonstrates just one of the educational activities we do with our Lil’ Beasts, showing them just how much sugar is in drinks like sodas, fruit juices, sports drinks, and coconut water. By teaching nutrition in this hands-on and fun way, we are instilling the knowledge and values that will help our kiddos make healthy choices for years to come!

Summer  Session 2: July 14th-July 18th

The cost $189 and is held Monday through Friday, 9am-12pm and is for ages 5-12. Register online by clicking on the sessions above, or call us at 480.922.3253.
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WARMUP

Barbell progression snatch
10 Minute EMOM
Complex DL/HP/HPS EMOM *build up if possible
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CONDITIONING
5 Rounds
Behind the neck push press
21 Air squats
5 broad jumps
1 Minute rest
LIFE: 8 Push press with barbell or pvc
FITNESS: 5 Push press
SPORT: 3 Push press
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CONDITIONING B
Tabata sit ups 8×20
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HIT the Ground with SICFIT Scottsdale!

 

Strength in Conditioning for Saturday, July 12, 2014

At SICFIT Scottsdale, High Intensity Training (HIT) is the name of our game! HIT workouts use your maximal strength, cardio-respiratory capacity, or both for a short amount of time. (Sound familiar?!) But don’t let the length of these workouts fool you, because they are one of the most effective and efficient workout methods to achieve all sorts of fitness goals — from weight loss, to building strength, to increasing endurance. One our favorite benefits of HIT workouts is that they are powerful fat burners but don’t result in loss of muscle mass like traditional cardio exercise. Comment below to tell us how HIT training has worked for you!
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SICFIT..

WARM UP
Jump rope 3 min + row 3 min
Jump rope 2 min + row 2 min
Jump rope 1 min + row 1 min
Big dynamic mobility pvc/foam roll/bands
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CONDITIONING
1000 Meter row
50 Thrusters w/ 45 barbell
30 Pull ups for time
LIFE: PVC + ring rows
FITNESS: Jumping or kip

 

SICFIT Scottsdale Focuses on Nutrition

 

Strength in Conditioning for Friday, July 11, 2014

Lasting FITnes begins with the basics and works from the inside out. It doesn’t get more basic than the food we fuel our bodies with! Over the next few weeks, SICFIT Scottsdale will be focusing much attention on nutrition and how to implement a “practically paleo” diet into you and your family’s life.

Next Thursday (July 17th) from 7-8 pm, SICFIT Scottsdale is hosting Food as Fuel, a seminar that will teach you what the paleo diet is and how it can help you achieve your performance and weight loss goals. Just two short weeks later on August 1st at 6pm, Coach Najla and Luke will be tempting your taste buds with some delicious and nutritious paleo recipes at Cooking with the Kayyems.

FITness starts in the kitchen! Don’t miss out on these two informative, fun, and tasty seminars!
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food

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WARMUP
5 Rounds
Sled press indoors 25’ + lunge 30 steps after each round
7 Minutes of planks and crunches
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STRENGTH
Work up to 5 stones in a row
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CONDITIONING
Max rounds in 10 minutes
5 Burpees + 10 push ups + 15 air squats
LIFE: 5+5+5
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What is the Difference Between Corn Syrup and High Fructose Corn Syrup?

The Truth About High Fructose Corn Syrup

Corn Syrup vs High Fructose Corn Syrup

Syrup is an additive used in food, and Corn Syrup made from corn is one such additive. Corn Syrup and High Fructose Corn Syrup are mostly used as sweeteners.

Corn Syrup is a thick sweet syrup that is produced by the breaking down of corn starch. This breaking down takes place by combining it with enzymes or heating it with a dilute acid. High Fructose Corn Syrup is produced by the enzymatic action which changes dextrose sugar into fructose sugar.

When comparing the two syrups, the High Fructose Corn Syrup is sweeter. This is what makes High Fructose Corn Syrup the preferred additive in processed foods, fast foods and sodas.

The High Fructose Corn Syrup is a highly concentrated form of corn syrup. As there is more sugar, the High Fructose Corn Syrup will add to the glucose levels in the body. This means that Corn Syrup is less dangerous than High Fructose Corn Syrup.

Though both the Corn Syrup and the High Fructose Corn Syrup are known to be harmful to the human body, the latter is considered to be more dangerous. The High Fructose Corn Syrup is known to increase the bad cholesterol levels in the body.

Another difference that can be seen is that Corn Syrup does not dissolve as easily as High Fructose Corn Syrup because of its viscosity. The High Fructose Corn Syrup is more available than Corn Syrup. When comparing the price, the High Fructose Corn Syrup is cheaper.  High Fructose Corn Syrup also adds more shelf life to food.

For more information on healthy eating visit this link, call 480-922-3253 and schedule with a coach or attend one of our signature events “Food as Fuel” July 17, 2014 @ 7:00 pm & “Cooking with the Kayyem’s” August 1, 2014 @ 6:00 pm. Both will be held at SICFIT Scottsdale.

 

 

Kayyem Signature Series Muscle Up Seminar

 

Strength in Conditioning for Thursday, July 10, 2014

Take your fitness to new heights with SICFIT Scottsdale tonight at 7pm with the Kayyem Signature Series: Muscle Up Seminar. Coach Luke will break down all of the components of this complex exercise into simple bits and pieces that can be drilled and strengthened. Then we will link everything back together with speed, power, and coordination to propel ourselves over those rings! The feeling you will have looking down upon the gym after achieving your first muscle up will be a moment you will never forget!
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Muscle Up.

WARMUP
Push ups + ring rows
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STRENGTH
10-8-6-4-2-1-10
Bench press + strict pull ups
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CONDITIONING
2k Row for time
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The SquatRx Guide

 

Strength in Conditioning for Wednesday, July 9, 2014

Visit www.FlexibilityRx.com to download a copy of the SquatRx Guide. The guide breaks the squat down into seven points of performance. If you struggle to keep your knees out, keep your torso upright, or get your hips below parallel – each point of performance is explained and contains exercises that will immediately improve your form.

This flexibility training guide will allow you to eliminate pain, resolve injury, and add more weight to your lifts. Essential stretches for ankle, hip, thoracic, and shoulder flexibility are provided, along with exercises for better core stabilization, single-leg stability, and joint-centration. Improve your movement competency and capacity to get stronger with the Stretch-to-Win® “Great-8” Stretch Matrix, flexibility assessments, and a pre-workout template that will guarantee your Squat is Rx.

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

WARMUP
5 Rounds
1 Minute jump rope
30 Seconds dynamic movement
CONDITIONING A
7 Minute EMOM
5 Wall ball with perfect form and depth

6 Minute EMOM
12 Kettle bell swings

5 Minute EMOM
8 Box upBox up

CONDITIONING B
50-40-30-20-10 double under+ sit up
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LIFE: Ball slams or wall balls | box step up step down “20 “24 | single unders + 10 sit ups
FITNESS: Jump up step down  20” 24” | Start and finish with double under
SPORT: 75/96 Kettle bell|  box jump 26” 30”

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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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