Functional Warm Up Sequence from Flexibility Rx


Strength in Conditioning for Wednesday, August 6, 2014

Functional Warm-up Sequence 

This is the first of six sequences from Kevin Kula’s upcoming book, “The Perfect Squat Prescription” that can be used as part of a warmup or on an active rest day.  FleixbilityRx will be releasing the sequences along with seven flexibility triplets for the squat over the next few months. The triplets re-introduce some of the fundamental stretches I have covered in a specific context – one for each of the seven points of performance of the squat.

For an archive of exercises, check out my SICFIT blog and follow me on Twitter and Instagram. If you haven’t already downloaded my free guide, “The SquatRx Guide” visit

This sample template includes five types of exercises:

breathing/stabilization (banded breathing)

hip dominant (good morning)

leg dominant: single-leg (Bulgarian split squat)

core (side plank)

shoulder (wall slide)

These five categories include many of the elements of an effective warm-up: breathing, glute activation, hip-hinge pattern, single-leg stability, core activation, and active shoulder prep.


Gymnastics ring row + push up + holds + l-sit + tucks
5×5 Muscle snatch with barbell only
3 Rounds 10 steps OH walking lunge
5 – 3 – 1 Press strict
6 Minute max wall balls
1 Minute rest
6 Minute max calorie row


Race Day on the Grid at SICFIT Scottsdale

This weekend was full of many firsts! The first ever Grid race outside the NPGL was completed here at SICFIT Scottsdale! The first ever event of competitive fitness to have LIFE-FITNESS-SPORT athletes working on the same team, racing to the finish. This was the first time many students at SICFIT Scottsdale competed in any fitness competition EVER!  Athletes ranging in age from 5 to 55 years of age came together to push themselves past their comfort zone and felt true strength of a team!

SICFIT Scottsdale is your home away from home and our team is here to support you and help you reach your health and fitness goals. Thank you for trusting us with your FITNESS (and LIFE and SPORT) goals, and we hope to continue helping you destroy any boundaries you think you had! Thanks again for your participation, everyone had a blast.

Got your competitive itch? Next stop, SICest of the Southwest III. Old School meets new sport in the GRID lot on December 6th. Fitness and Sport teams will battle it out to see who will be crowned the SICest of the Southwest. Registration opens mid August at


GRID Racing at SICFIT Scottsdale. Race Day

Learn to GRID at SICFIT Scottsdale

Anniversary + Open House + Fitness Expo


Strength in Conditioning for Tuesday, August 5, 2014

Anytime SICFIT Scottsdale throws a party you know its going to be a good time! Our 6th Year Anniversary Open-House-a-Palooza is going to be no exception! Gather your friends and family — the fit-fanatics and the fitness-phobics alike — because in our opinion the more the merrier and we have tons of entertainment, information, food, and FITness to share! Mark your calendars for Saturday, 8/23, anytime between 7:30-2:00pm. We look forward to seeing you all there!
SICFIT Scottsdale Open-House-A-Pooloza And Fitness Expo.

3×10 Push up + sit up + air squat + burpee + ring row
3 Each with barbell
Deadlift + hang clean + front squat + push press + back squat + push jerk
Then, 20 minutes to build to heave triple power clean
9 – 7 – 5 – 3 – 1
Power clean + burpee over bar
LIFE: Hang clean + push press #45/35
FITNESS: #65-95 / #45-75
SPORT: #155-185 / #95-135

Back to Baseline


Strength in Conditioning for Monday, August 4, 2014

You know those workouts you look at and think to yourself, “Oh, this one doesn’t look so bad”? The SICFIT Scottsdale Baseline is one of those workouts! Not only is this a deceptively taxing physical challenge, it is an extremely effective tool at measuring physical capacity. The Baseline test scrutinizes nearly every marker of physical fitness, from cadrio-repiratory endurance, to strength, to balance and coordination. As SICFITTERS, we have all been subjected to the baseline test at least once, and today we get a shot at redemption to not only show that test whose boss, but to show ourselves how far we have come since out SICFIT debut!

Rowing Helen Challenge Finals at CrossFit Scottsdale

The SICFIT Scottsdale Baseline Test:
500 Meter Row
40 Air Squats
30 Sit ups
20 Push ups
10 Pull ups

Baseline at 50% capacity
5 minute walking rest
Baseline at 100% capacity
10 Minute walking rest
1/2 Baseline at 50% capacity

Do You Have What it Takes to GRID?


With all the advances in understanding human’s potential for strength, speed, endurance, and stamina, the future of fitness is a exciting thing to ponder upon. At SICFIT Scottsdale, we thrive and pride ourselves on our innovative spirit and drive to always be on the cusp of what next in the functional fitness world. This is why we are embracing the new sport of Gridding and the National pro Grid League. Come out and experience all that this new sport has to offer at SICFIT Scottsdale’e first Grid Race Day! See you at 8am!



A Date With The Kayyems


Strength in Conditioning for Friday, August 1, 2014

You have a date with the Kayyems this evening at 6:00pm and the best part is… they are doing all the cooking! Make sure you don’t miss out on tonight’s “Cooking with the Kayyems” tasty seminar! We still have space left so please RSVP as soon as you can to or by calling (480) 922-3253.


Upper thoracic spine foam roll
Arm swings + shoulder mobility
LIFE: 10-12 Bench press + 5 deadlift + 5 air squats
FITNESS: 5-8 Bench press + 5 deadlift + 5 broad jumps
SPORT: 2 Bench press + 2 deadlift + 5 broad jumps


Grid: The Future of Fitness


Strength in Conditioning for Thursday, July 31, 2014

SICFIT Scottsdale is nothing-less-than stoked about the introduction of the National Pro Grid League! Grid sports use all the methods and movements we love to hate at SICFIT to test the limits of human performance in a high intensity team setting.  This Saturday at 8am we want all of our LIFE | FITNESS | SPORT athletes to come get a taste of this action in the first ever, SICFIT Scottsdale Grid Inspired Fitness Event!  Please inquire as soon as possible at the gym, by e-mailing, or by calling (480) 922-3253.


Lunge 1 minute +  jump rope 2 minutes + lunge 1 minute + jump rope 1 minute
6 Minute rotation
Crunch + sit up + plank + flutter kick
3 Rounds with 10 minute rest between rounds
20 Back squats | 3-4 sets at light weight and build 5-8 quick reps | go up each set if possibls
15 Burpees
10 Pull ups
5 Handstand pushups
1k Row
LIFE: Barbell only |jumping pull ups | push ups
FITNESS: Jumping or kipping pull ups | plate push ups 45/25
SPORT: Back squats 135-225/95-155 | chest to bar pull ups | kipping hanstand pushups

Learning to Activate Your Glutes


Strength in Conditioning for Wednesday, July 30, 2014

The glute bridge is a great exercise to incorporate into a warmup for glute activation and to inhibit the (often tight) hip flexors. Many athletes have trouble activating their glutes during squats and deadlifts from prolonged sitting during the day.

The glutes contribute to hip extension along with the hamstrings. When the glutes are underactive, the hamstrings overwork and end up ‘feeling tight’ post-workout. Athletes that have trouble activating their glutes substitute low-back extension for hip extension also raising the potential for low-back pain post-workout.

The glute bridge is a great way to assess glute function during hip extension. Since the knees are bent the hamstrings are shortened. When the glutes don’t fully engage, the hamstrings contract in their weakened state (shortened length) and cramp. Once athletes can perform the glute bridge without over-contracting the low-back, hamstrings, or quads – they can transition to using the single-leg glute bridge.


Leg swings + lunge + single leg + lateral + vertical + plyometrics
Alternating for 5 minutes: bottom of air squat for 10 seconds + top of push up for 20 seconds
PVC rotations
30 Minutes of work with 2 minute rest between each round
Strict pull up + strict push up + manmakers
LIFE: 5 Ring row negatives | 5 push ups with rest at bottom |weightless manmakers
FITNESS: 4-6 Negative pull ups|8 pushups | dumbbell manmakers
SPORT: 3-5 Weighted pull ups | 10 strict pushups | manmakers 35/15
6 Minute AMRAP
3 Burpees + 6 air squats + 9 sit ups


Sneak Peak into the Kayyem’s Kitchen


Strength in Conditioning for Tuesday, July 29, 2014

If you have been living in a dietary-dead-zone, in desperate need of fresh, fun, and fitness focused-food options, then this Friday’s Cooking with the Kayyems is for you! Come hungry and leave feeling energized, satisfied, and full of deliciously practical paleo meal and snack ideas sure to become new household staples! Learn how to shop smart, cook simply, and eat happy!

Mark your calendar for Friday, August 1st at 6pm, and RSVP today to: or by calling (480) 922-3253. The cost is $20 for students and $25 for non-students of SICFIT Scottsdale.

5 Minute row | 30 seconds easy  & 30 seconds hard
5 Minute jump rope
Deadlift + hang clean + push press
3 Each then build to a tough single of each
Push press clusters
1 – 1 – 1 – 1 – 1
3 Rounds
500 Meter row + 21 kettle bell swings + 12 box ups

SICFIT Teens & Tweens Start School Strong!


Strength in Conditioning for Monday, July 28, 2014

Give it up for our SICFIT Scottsdale Teens and Tweens who are officially BIGGER, FASTER, and STRONGER, after last week’s Summer Camp Session! After a full week of FUNctional fitness, we love that these kids are putting summer to an end on a high and healthy note, and will begin the school year not just strong, but SICFIT STRONG!



7 Minute EMOM
5 Thrusters off rack
5 Minute EMOM
7 Strict pullups
5 Minute rest
21 – 15 – 9
Thrusters + pullups
LIFE: PVC/barbell + ring rows
FITNESS: 75/55 + Jumping or banded

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