Quick Ankle Mobility Assessment

 

Strength in Conditioning for Friday, October 30, 2015

Limited ankle mobility may be the reason you can’t squat below parallel, maintain an upright torso, or keep your knees from collapsing in.  Squats, deadlifts, and running all require good ankle dorsiflexion.  If you have any issue with your knees – check your ankles.

The following assessment will allow you to screen your ankle mobility without having to measure your dorsiflexion.  Perform three slow squats descending to a count of four.  Note your depth, torso angle, and knee position.

Then elevate both heels with a change plate and retest.  If your form improves you have limited ankle dorsiflexion and will benefit from some ankle mobility drills — like the one found here at the FlexibilityRx website.

Ankle-Mobility-Assessment

 

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

WARMUP
10 Minute Foam Roll
PVC + Dynamic Drills
.
CONDITIONING A
3 Minute Row + 130 Meter Run + 3 Minutes of Jump Rope @ 50%
2 Minute Row + 130 Meter Run + 2 Minutes of Jump Rope @ 75%
1 Minute Row + 130 Meter Run + 1 Minute of Jump Rope @ 90%
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CONDITIONING B
Tabata Mash Up
Side Lunges + Burpees
Jumping Air Squats + Push Ups
Sampson Stretch + Single Leg Alternating Toe Touches
Row for Calories

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Don’t Neglect To Stretch!

 

Strength in Conditioning for Thursday, October 29, 2015

When all the work is done after your class at SICFIT Scottsdale, are you one of those people who makes a beeline for the door — skipping out on any post-workout stretching and mobility?

If this is you, this ain’t gonna fly today… because today it’s a part of the programming!

Taking a few minutes to stretch and mobilize post training is like the cherry on top of your workout sundae — it jest wouldn’t be complete without it! Without stretching after a training session, our muscles become even more restricted than they were before we worked them out. This recipe will never get us the range of motion (ROM) needed for all of the complex, functional fitness exercises we do here at SICFIT.

When we do take that time after our workouts to stretch however — we get a huge return on our efforts. Because our muscles are warm and pliable after training, we are able to stretch deeper than we normally would be able to. Not only does this prevent us from tightening up a day or two after our workout, but it also will increase our overall ROM.

If you’re one of those who normally neglects to stretch, notice how much better you feel leaving the gym today (and the day or two later) after spending a few minutes on the floor. We hope that this convinces you to stick around after your workouts, even when stretching isn’t on the programming for the day!

Muscle Soreness

^This is What Happens When You Neglect to Stretch!^

WARMUP
Line Drills
.
CONDITIONING A
5 Sets
6 Hip Thrusts
10 Toes to Bar
6 Box Jumps
1.5-2 Minute Rest
.
CONDITIONING B
12 Minute AMRAP
40 Jump Ropes
30 Crunches
20 Kettle Bell Swings
10 Jumping Lunges
.
COOL DOWN
Stretch
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Why We Love Rowing Workouts

 

Strength in Conditioning for Wednesday, October 28, 2015

When it comes to full body workouts, we kinda know our stuff here at SICFIT Scottsdale. In fact, as the original functional fitness gym in the Phoenix Valley, there aren’t very many exercises we do that don’t benefit the entire body.

But out of all the full body functional movements we do — from burpess, to snatches, to toes-to-bars — there is one that is the pinnacle of all our total-body torture methods. Er… training methods! We meant to say training methods!

For us at SICFIT, this all-in-one workout is the rowing machine. Targeting nearly every muscle group in the body, a few minutes on one of our rowers will leave your legs shaky, your arms feeling like jello, your back and core sore, and your heart rate raging!

And if you’re thinking this sounds like a bit to much to handle, thinking again! Just like all of our exercises as SICFIT Scottsdale, you control the intensity. We do encourage you to push yourself to get the most out of your workout, but we also acknowledge and respect that this looks different for each and every individual.

Another reason we love the rowing machine at SICFIT is because it can be used to help our members achieve all sort of fitness goals, whether you are trying to lose weight, strengthen and build muscle, or are an athlete in training — the rower can help you get there!

We incorporate the rowing machine into our warm ups and conditioning programming several times a week.  To see these rowers in action and to try one out for yourself, give us a call at 480-922-3253 and schedule your free intro session!

Rowing machine workout in Scottsdale

WARMUP
5 Rounds
1 Minute Jump Rope,
30 Second Side Planks
30 Second Rest
.
STRENGTH
5 Rounds
6 Single Leg Romanian Deadlift
6-8 Bent Over Dumbbell Row 31X3 Tempo
6-8 Standing Single Arm Dumbbell Press 31X3 Tempo
6 Pistol Squats
30 Second Rest Between Movements
.
CONDITIONING
6 Minute Row for Max Calories
.
COOL DOWN
Roll Out
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21-15-9… 3-2-1 GO!

Strength in Conditioning for Tuesday, October 27, 2015

Don’t let the short rep scheme of this workout fool you, my friends! It’s always the ones that look like no big deal that turn out to be the workouts from hell!

Our conditioning work today combines gymnastics, weight lifting, and we threw some burpees in there for good measure! If there ever was a recipe for a fitness butt-kicking, this is it!

Right off the bat, this workout challenges us to a mighty set of 21 front squats, pull ups, and burpees. Be sure to pace yourself through this hefty first set. If you go hard out of the gates, you’ll be dragging before you finish even the first round.

For the set of 15, consistency is the name of the game. If you’ve paced it right, by the time you get to the set of nine, you’ll be ready to unleash everything you’ve got left!

This workout is all about balance. Can you find you’re perfect pace that allows you to sustain your energy while racing the clock?!

IMG_6879

 

WARMUP
Line/Plyo Drills
.
OLYMPIC WEIGHTLIFTING
Power Clean
2 Sets: 1.1.1.1.1
3 Sets: 1.1.1
Rest ten seconds between single reps
Rest 2-3 min between sets
.
CONDITIONING
21-15-9
Front Squats
Pull Ups
Burpees
LIFE: Air Squat/ Barbell
FITNESS: 95/65
SPORT: 135/95

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It’s Going to be a Sweaty Saturday Morning at SICFIT!

 

Strength in Conditioning for Saturday, October 24, 2015

60 seconds… a hot minute… regardless of what you call it, a minute is a long time when your only task is to perform max reps of a single exercise!

This is the name of today’s game at SICFIT Scottsdale. At the call of “3, 2, 1, GO!” athletes will spend one minute at each of five stations, working to complete as many reps as possible in the span of one minute. Your only saving grace in this workout is that at the end of all five stations you get some reprieve with a one minute rest. Savor this time as much as you can, because in this three round workout you’ll need all the rest you can get!

There is a temptation in workouts like these to go full throttle out of the gate. Remember that even though you are only spending one minute at each station, this workout is 17 minutes long. Shoot for consistency between rounds and try and rack up the reps during movements that are your strengths.

At the end of the day, its not about the reps or the score, its about how we feel when we leave the gym. And after a workout like this, we guarantee you’ll be walking out of our doors feeling pretty dang accomplished… and pretty dang sweaty too!

DSC_0878

WARMUP
Movement Prep
.
CONDITIONING
3 Rounds
1 Minute Max Wall-balls
1 Minute Max Hang Cleans
1 Minute Max Box Ups
1 Minute Max Push Press
1 Minute Max Calorie Row
1 Minute Rest
LIFE: Ball Slam | Barbell or PVC | Box Step Up
FITNESS/SPORT: 95/75
/

Let’s Get Rolling

 

Strength in Conditioning for Friday, October 23, 205

Walking is rolling standing up – with a higher demand for stability.  A lack of mobility is often the result of poor stability – soft-tissue restrictions and joint fixations are a compensatory stabilization strategy.

Rotational stability and power is needed in all sports and by all athletes.  If you have a hip or shoulder problem you may want to assess your rotary stability with rolling.  The thoracic spine is often stiff and needs more mobility in extension and for rotation.  After mobilizing thoracic spine rotation, integrate some rolling into your warmups and daily routine.

Rolling-Patterns-Functional-Movement

 

Rotary stability is largely a function of the internal and external obliques, which are often inhibited.  Rolling taps into developmental movement patterns in which babies learn to stabilize the torso for arm and leg movement.  Adults spend little to no time on the round and can benefit from learning and practicing the two upper and two lower body rolling patterns.

“As babies, we have mobility first, then we learn to stabilize. Later, as we begin to move poorly for whatever reason, the brain sacrifices mobility to supply stability. To regain the missing mobility, we need to reestablish stability first. “ – Gray Cook

“Tonic holding is what the sedentary culture does when it’s not prepared for activity. Rather than jumping into the gym without preparation, we need to start with core stability and motor control before moving to extremity training. For instance, the core needs to be firing properly before we hit the bench press. When we bench without good core motor control, we’re building exterior musculature the interior can’t support.” – Secrets of Primitive Patterns

Before You Get Rolling

The first consideration for rolling is neck mobility.  If an athlete has neck pain during active range of motion or is really restricted in their cervical spine they should first see a rehab specialist that can create some mobility.  The neck drives movement and is critical for initializing the two upper body rolls.

Take this simple test and see if you have adequate neck range of motion…

  • Touch your chin to your chest
  • Look up at note if your forehead is horizontal with the ceiling
  • Look left, then right – noting if your chin is parallel with your clavicle

If you don’t have pain and are close to full range of motion in each direction you are good to go.  Secondly assess your shoulder flexion.  Make sure that your shoulders are free of pain or pinching (impingement) while lying on your back with the arms overhead.  Restricted thoracic rotation will also affect your ability to roll.

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

Related Resources

Perry Nickelston: Core Rolling Patterns: The Soft Roll (link)
Secrets of Primitive Patterns (link)
Dynamic Chiropractic: Primal Rolling Patterns for Core Sequencing (link)
Functional Movement Systems: Rolling Upper Body (link)
Using Rolling to Develop Neuromuscular Control (link)

WARMUP
Parter Rows
2x 100 Meter Sprints, Alternate
>
OLYMPIC WEIGHTLIFTING
Build to Heavy Clean and Jerk
.
CONDITIONING
10 Rounds
1 Clean and Jerk (85-90% of heaviest today)
5 Pull Ups
5 Push Ups
5 Air Squats

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First Race Announced for SICest of the Southwest IV!

Ladies and Gentlemen, Boys and Girls, Competitors of all ages… SICFIT is excited to announce the 1st of 5 races that all teams will complete for the Title of SICest of the Southwest IV on December 5th in Scottsdale, AZ!

Remember when we told you to practice lifting heavy s*** and running fast with it? Well, here you go… Next weeks clue, practice your double unders with a goal of 20 UNBROKEN every round.


RACE I  “Get on the Line” Slam Ball Relay

4 Rounds of suicide run with slam ball (20’ and back, 40’ and back, 60’ and back, 80’ and back, 100’ and back). The ball must cross each distance line, and touch the ground. After each complete lap the ball must touch the ground before the next athlete starts. Teams can go in any order but each person must complete one round. Duos can also go in any order but must complete two rounds each. Men & Women will use the same weight.

SPORT #80 slam ball FITNESS/MASTERS #50 slam ball

To register a team of 2 or 4 click HERE:

To become a volunteer rockstar (you will receive swag & a cup of cold beer) click HERE:

To be a  judge (Get $25 + swag for the day) click HERE:

SICest of the Southwest video

Chris Gartrell

SICFIT Ambassador, Chris Gartrell

Learning to Treat a Treat Like… Well… A Treat!

 

Strength in Conditioning for Thursday, October 22, 2015

Learning the importance of eating nutritiously is one of the most valuable lessons we can teach our children. With Halloween just around the corner, it’s the perfect time of year to use as a learning experience for our kids. Instead of letting another year go with sugar-crazed kids (and the melt-downs that follow…) let’s teach them how to treat a treat like… well… a treat!

After your kiddos have their Halloween fun — getting dressed up and filling their pillow-sacks and jack-o-lanterns to the brim — encourage them to choose the treats they want to keep wisely! Let them know that if they’re willing to part with their sugary loot, they can earn something much more valuable… CASH MONEY!

Each pound of candy is worth one dollar when turned in to any SICFIT Scottsdale coach. But the value of this lesson is greater than anything money (or candy) can buy!

Instead of getting stressed out by all the food indulgences this time of year can bring, lets use them as a teaching opportunity for our kids! This SICFIT Scottsdale event is another tool in your toolbox to help encourage our kids towards healthy habits. But remember, our kiddos learn best by example… so the best thing you can do for them is to take care of yourself!

halloween-candy

WARMUP
Kettle Bell Warm Up
90 Second Swings
10 Goblet Squats
2 Waiters Walk Each Arm
3 Turkish Get Up Each Arm
.
SKILL
Handstand Holds
.
CONDITIONING
10 Minute EMOM
Even Minute: 6-8 Handstand Pushups or Inverted Push Ups
Odd Minute: 10-15 Goblet Squats
.
10 Minute EMOM
Even Minute: 8-10 Bench Dips
Odd Minute: 10-15 Straight Leg Deadlift
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Taking Our Workout to the Great Outdoors

 

Strength in Conditioning for Wednesday, October 21, 2015

After a few rainy days it seems like the weather has finally broken out here in the dessert and Fall is in the air! This means one thing at SICFIT Scottsdale — we’re taking our workouts to the great outdoors to sweat in the fresh air!

On the docket for today we have 50 meter farmer carries. These exercises are fantastic for building strong shoulders, a stable core, stamina for days, and a killer grip! We’ll be taking our kettle bells and dumbbells into the parking lot to do our farmer carries while enjoying Phoenix Fall weather at its finest!

There is something about the cool Autumn air combined with the warmth from the sun that is just so peacefully energizing. Let’s take this energy into our workout today and enjoy every last rep!

12063829_10153012030450810_6163586004560119262_n

WARMUP
PVC Mobility
.
STRENGTH
12 Bent-over Supinated Barbell Row
10 Laying Leg Lifts
6-8 Z-Press
90 Second Rest
.
CONDITIONING
6 Rounds
50 Farmers Carry
6 Ball Squats
6 Ball Slams
250 Meter Row
1 Minute Rest
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