Ankle Flexibility for the Squat and Deadlift

 

Strength in Conditioning for Friday, February 20, 2015

Powerlifting and Olympic weightlifting exercises like the squat, snatch, and deadlift all require good ankle range of motion.

Ankle range of motion is essential for good knee tracking, glute function, and for many of the points of performance for the squat.  Ankle ROM is needed for the knees to track forward enough for an athlete to keep their weight on their heels.  The ability to achieve full squat depth and maintain an upright torso both require good ankle flexibility.

The lower leg routine (see link below) covers all of the basic elements that support healthy ankle function. Here are some keep points when stretching your calf muscles:

  1. Target both calf muscles (soleus and gastroc) by stretching with a bent then straight leg;
  2. Target both inner and outer portions of each muscle by twisting the lower leg in and out as the heel remains grounded;
  3. Find the variation that works best for you (changing the angle of the torso) either with the standing or floor variation;
  4. Use this stretch along with the lower leg routine to address all of the muscles that support good ankle ROM;
  5. After improving ROM – groove the pattern by incrementally adding weight to your lifts.

Related Resources

FlexibilityRx: Improving Ankle Flexibility for the Squat 

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

Ankle-Flexibility-Squat

WARMUP
Dynamic Movement
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlift + Press + Back Squat with Barbell or PVC
5 Minute Walking Rest
.
CONDITIONING A
3 Sets @ 100%
10 Unbroken Thrusters
LIFE: Barbell | 1 Minute Rest
FITNESS: 95/65 | 2 Minute Rest
SPORT: 135/95 | 3 Minute rest
.
CONDITIONING B
300 Meter Run 65-75%
3 Minute Rest
300 Meter Run 75-85%
3 Minute Rest
300 Meter Run 90-95%
.

 

How to Know if You’re Ready to Take the L2 Test

 

Strength in Conditioning for Thursday, February 19, 2015

Got your eye on that fancy red band to show case your total B.A. athlete status at SICFIT Scottsdale? Here is a checklist to help you determine if you are physically and mentally ready to crush the Level Two Athlete Test:

  • You have earned the Level 1, White Band and you wear that thing with pride 24/7.
  • You have reviewed and practiced all of the exercises in the L2 Test and can perform them without compromising proper form and mechanics.
  • While the goal is go home banded, you are prepared to use possible failure as a learning experience.
  • You want it so badly you can taste it!

Was that a resounding “YES!” to all of the above? Well then we will see you tonight at the gym at 7pm!

Screen Shot 2015-02-04 at 10.39.38 AM

WARMUP
2 Minute Row
2 Minute Run
2 Minute Airdyne
10 Lunges, Mountain Climbers, and Inch Worms After Each Round
.
SKILL
Rope Climbs & Rope Squats
Stones & Heavy Medicine Balls
.
TEST
3 Rounds
50 Sit Ups + 50 Double Unders (3×1 Single Unders)
.

 

Tapping Into the Our Inner Competitor

 

Strength in Conditioning for Wednesday, February 18, 2015

Today, SICFIT Scottsdale is asking you to tap into your inner competitor. Do whatever it is you gotta do… drink an extra protein shake, give yourself a pep talk in the mirror, or say an extra prayer for strength… just make sure you bring your game face with you to the gym!

Our workout today is taken directly from the SICEST Competitive Series. It is workout two from SICEST of the Southwest II.

If you were one of the spectators, volunteers, or athletes at the event, you know that competitors agonized through the brutality of this event. As you go rep for rep today in class, remember that the true competition does not exist amongst your classmates, but rather within yourself.

Compete against yourself to perform each power clean with flawlessly efficient form. Let your successes be the fluidity of your movements rather than their speed. Let your win come from learning something new about your body and mind and how to keep both calm and effective under physical and mental stress.

Make these your focus and not only will you achieve a personal win in today’s competition inspired workout, but you will be fortifying your foundation to win in the competitive arena as well.

WARMUP
Barbell Clean Progression
3 Position Power Clean
.
STRENGTH
Find ToughBut Not Max Power Clean
5 Minute Rest
.
SSWII WORKOUT II
10 Power Cleans + 10 Bar Over Burpees
10 Power Cleans + 10 Bar Over Burpees
10 Power Cleans + 10 Bar Over Burpees

LIFE: 35-75
FITNESS: 55-95
SPORT: Men 165/145/125 | Women 115/95/75
SICESTproworkout
..

 

Supporting a LIFEtime of FITNESS through SPORT

 

Strength In Conditioning for Tuesday, February 16, 2015

LIFE, FITNESS, and SPORT, are more than class names on the SICFIT Scottsdale schedule. They represent more than one’s level of physical competency under a barbell, swinging a jump rope, or pulling a rower.

LIFE, FITNESS, and SPORT point to one of SICFIT Scottsdale’s core training philosophies: that smart, functional movement and exercise cultivates and sustains a LIFEtime of FITNESS through SPORT.

Though it may seem that athletes with a physical capacity at the SPORT level perform different tasks in the gym, the foundation of their workouts is no different than those who are just embarking on their fitness journey.

At SICFIT Scottsdale we work diligently to teach our students how to use their bodies in the way they were anatomically designed to be used, and then strengthen that usage one rep at a time… from air squats over a bench, to double-plus bodyweight back squats.

This principle does not change from LIFE, FITNESS, to SPORT. It simply gets stronger, and stronger, and stronger.

… And so do we.

functionalfitness

WARMUP
300 Meter Run
3×10 Push Up + Air Squat + Sit Up
300 Meter Walk Run
.
STRENGTH
4×10 Ring Row
1 Minute Rest
4×5-8 Ring Push Up (LIFE: Negative Pushups)
1 Minute Rest
4x Max Hold Ring Tucks
1 Minute Rest
4×10 Dumbbell Super Set Lateral Raise, Bicep Curl, Front Raise, Hammer Curl
90 Second Rest
.
CONDITIONING
3-5 Minute Walking Rest
12 Minutes of Row Intervals:
20 Second Row Sprint
40 Second Row Recovery
.

 

Light Schedule, Heavy Load

 

Strength in Conditioning for Monday, February 16, 2015

We’ve got a heavy day of programming lined up at SICFIT Scottsdale on this Monday Holiday. From an olympic weightlifting EMOM to challenging prowler sled sprints, today’s workout just might take everything you got!

Thankfully, many of us have the day off in honor of President’s Day, so we should have a bit more energy than usual to attack this workout with!

Remember, class times today are limited to 8am, 12pm, 3:45pm (Teens), and 5pm only. See ya at the gym!

SICFIT presents Melissa Einbinder of CrossFit Scottsdale in the London Throwdown
WARMUP
PVC Mobility
Press Progression
.
STRENGTH
EMOM for 15 Minutes
Barbell Complex: 1 Power Clean + 2 Front Squats + 3 Shoulder to Overhead
LIFE: Hang Power Clean + Push Press
FITNESS/SPORT: Push Jerks (Split Jerk if Needed)
.
CONDITIONING
3-6 Rounds Each
Prowler Sled Sprints Up and Down Followed by Light Jog
LIFE: High/High with Low-No Weight
FITNESS: High/High + High/Low + Low/Low with 140/90
SPORT: High/High + High/Low + Low/Low with 180/140
.

 

Get Sweaty With Your Sweetie!

 

Strength in Conditioning for Saturday, February 14, 2015

SICFIT Scottsdale invites you to get sweaty with your sweetie first thing this Valentine’s Day Morning!

Couples valley wide will be heating up the gym this morning with our free Sweat With Your Sweetie, Valentine’s Day workout! Bring your Valentine and enjoy a complementary fitness class at SICFIT Scottsdale at 8am or 9am.

Happy Valentines Day, SICFITTERS!

 

CrossFit Kayyem Kisses

“Joy”
2k Row
100 Pull ups (LIFE: Ring Rows)
3 Minute Handstand Hold (LIFE: Plank)
150 Sit ups
2 Minute Pull Up Hold
200 Air Squats
1 Minute Overhead Partner Hold 95 (LIFE: Squat hold)
400 Meter Fireman’s Carry (LIFE: Dumbbell Carry)

Warmup Exercises: Stability Drills to Improve Motor Control

 

Strength in Conditioning for Friday, February 13, 2015

The following sequence of exercises includes drills to improve single-leg stability, core stability, and rotary stability.

The scapular wall slide integrates scapular stability and gleno-humeral mobility – a stable scapula for mobile arms.  This position mimics the overhead squat and snatch requirement of fixing the scapula in a good position as the arms move overhead.

The single-leg hip hinge trains the glutes to control the hips and knees as well as the movement pattern of hip flexion without lumbar flexion.  This posterior weight shift is the basis of many athletic movements and exercises like the deadlift.

The B-Stance squat is a challenging single leg exercise that is a great way to strengthen the weaker leg for greater leg power during squats.

The bird-dog exercise teaches the abdominals to stabilize the low back during arm and leg movement.  This anterior core stability is needed to support weight overhead (should press, push press, push jerk).

The rotary glute bridge trains the obliques to resist rotation through the core, while improving adductor-hip mobility, and activating the glutes.

Thanks to Eric Cressey for the supine leg whip (which I have renamed the rotary glute bridge).

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

Related Resources

Breaking Muscle: ESTABLISHING YOUR DRIVE TRAIN: SCREENING AND CORRECTING THE HIP HINGE
Bret Contreras: What’s the Best Single Leg Exercise?
Craig Liebenson: Proximal Stability for Distal Mobility – The Bird Dog
Eric Cressey: Hip Mobility & Core Stability (Supine Leg-Whip)

Stability-Warmup-Drills

WARMUP
Dynamic Movement
Air Squat, Push Ups, Burpees
.
STRENGTH
5 Rounds
5-8 Bench Press
5-8 Single Arm Dumbbell Row
5-8 Dumbbell Hang Power Clean
5 Burpees (LIFE:Walking Rest)
10 Sit Ups (LIFE: Crunches)
20 Flutter Kicks Each Leg (LIFE 10-30 Second Plank)
3 Minute Walking Rest
>
CONDITIONING B
1600 Meter Partner Row Sprint
.

 

ASU Obstacle Run: Battle Between the Greeks

 

Strength in Conditioning for Thursday, February 11, 2015

You’ve never seen a feud between waring sororities and fraternities like this before!

Coming up on Saturday, 2/22, SICFIT Scottsdale will be fueling the fire of competition among ASU’s Greek Life organizations with an obstacle course run. In addition to the obstacles we challenge them to around campus, they must work together as a 10 person team to come out on top!

Though this battle between the Greeks may be pitting them against one another, the whole event will unite them together for a worthy cause, as all of the proceeds earned will be gifted to the charitable organization of the winning frat or sororities’ choice!

If you’re looking for something to do this Saturday, or just want an excuse to go annoy your ASU student on campus, join us for this day of friendly competition!

download (13)

WARMUP
Dynamic Warm Up
Mobility in the Movement
.
SKILL
Kettle Bell Swings
LIFE: Russian Swing
FITNESS: 55/35
SPORT: 75/55
.
CONDITIONING
Jump Rope
LIFE: 100 Singles
FITNESS: 300 Singles
SPORT: 500 Singles or 200 Doubles
10-9-8-7-6-5-4-3-2-1
Kettle Bell Swings
5 Hand Release Push Ups After Each Round
.

Graduating from FITNESS TO SPORT

 

Strength in Conditioning for Wednesday, February 11, 2015

What does it take to graduate from FITNESS to SPORT at SICFIT Scottsdale?

The answer is not quite so simple, and the recipe is a little different for everyone. For most of us though, the main ingredients include the following:

A Relentless Drive to Be Better Than Yesterday.

Patience to Understand that Strength is a Lifetime Sport.

A Willingness to be Broken Down and the Humility to Build Ourselves Back Up Even Stronger.

Time. Persistence. Dedication.

Though these elements are abstract and complex, SICFIT Scottsdale has devised a test to access an athlete’s level of each.

It’s called the Level 2 test. Take it and pass it, and not only do you get to don the red band, but you also get an invitation to join the SICFIT Scottsdale SPORT Class.

If you think you’re ready, be at the gym next week on Wednesday (2/19) at 7pm for the test. Happy almost graduation SICFITTERS.

CrossFit Scottsdale Level II Test 2

WARMUP
10 Rounds
1 Minute of Jump Rope
30 Seconds Push Up Plank Hold
30 Second Rest
.
SKILL
Double Unders
Kipping Pull Ups
.
CONDITIONING
EMOM for 25 Minutes
5 Pull Ups
5 Sit Ups
5 Air Squats
.

Those Who Know….

 

Strength in Conditioning for Tuesday, February 10, 2015

SICFIT may be the functional fitness gym you call home, but it is so much more than just this.

SICFIT is a revolution. A social movement. A culture.

SICFIT is the competitor and the competition. It is the story teller and the story.

SICFIT is the evolution of what it means to be FIT.

And those who know… are SICFIT.

WARMUP
Med Ball Fun: Toss, Slam, Wall Ball, Thruster, Sit Up
.
SKILL
Handstand Hold Level I Test Prep
.
STRENGTH
3×5 Strict Press
2 Minute Rest
3×3 Push Press
2 Minute Rest
3×1 Split Jerk
60 Second Rest
.
CONDITIONING
AMRAP for 8 Minutes
3 Air Squats
3 Burpees
3 Ball Slams
6 Air Squats
6 Burpees
6 Ball Slams
…. increase by 3 each round 
.

 

Page 14 of 335« First...1213141516...203040...Last »