True Strength Knows Not Gender

 

Strength in Conditioning for Thursday, March 19, 2015

Ever notice that in normal gyms most of the men spend their time staring at their biceps in the weightlifting room, while the women waste away for hours on the cardio equipment?

This is not so at SICFIT Scottsdale! We are in the business of building true strength. And true strength does not discriminate! Especially against gender.

While most of our classes are open to everyone, we figured that after so much time being bored to death on elliptical machines, the ladies could use a lil’ extra love! This is why every Tuesday and Thursday at 9:30am we offer a women’s only class.

Weightlifting is for everyone at SICFIT, not just the dudes. So ladies, while we know that you can hang, we wanted to make a class just for you!

WARMUP
Coaches Shoice
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STRENGTH
Turkish Get Up
Kettle Bell Work
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CONDITIONING
Workout #2  SICest of the Pacific West I
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Let’s Get Physical! 80s Style!

 

Strength in Conditioning for Wednesday, March 18, 2015

The fact that Spirit Week coincides with Unlimited Week is no coincidence…. we wanted to make sure that we get to see as many decked out SICFITTERS as possible!

Today’s theme is sure not to disappoint… get your leg warmers and thong leotards ready because today is 80’s day! (On second thought, leave the thong-tards at home!)

If you are too young to remember the 80’s, just wear the most mixed-matched neon outfit you can put together!

If you need a little inspiration (and a good laugh), give this video a gander!

WARMUP
Hip and Calve Squat Mobility
PVC Shoulder/Lat Mobility
5 Minute Row @ 50-60% Pace
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CONDITIONING A
5 Rounds
Bench | LIFE: 6-8 | FITNESS 4-6 | SPORT 2-3
8 Tough Goblet Squats
55 Second Row for Max Distance
3 Minute Walking Rest
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CONDITIONING B
5 Minute AMRAP
30 – 20 – 10
Walking Lunge + Push Ups
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5 Nutrition Challenge Tips to Keep Going Strong Like a Cave Person

 

Strength in Conditioning for Tuesday, March 17, 2015

Hey Spring Leaning Challengers! Starting to feel a bit lighter on your feet and more comfortable in those jeans, yet?

For those of us for whom switching to an all paleo diet has been a drastic nutritional shift, those extra inches are likely already melting off. For those who were eating pale-almost, the results might take a bit longer to show up. But rest assured they will!

No matter which camp you fall into, here are a few reminders, tips, and inspirational thoughts to help you stay committed until April 18th!

  • Failing to prepare is preparing to fail! Make sure you are stocked up with the good stuff for the week so you are less tempted to go for those quick and easy (and unhealthy) meal and snack options.
  • Fat is your friend! Healthy fats – like, nuts, seeds, avocados, olive oil, and coconut oil – are some of the most satiating foods we can consume. Getting a healthy serving throughout the day will combat cravings for sugary, starchy, and sadly foods.
  • Switch it up! Different meats, fruits, and veggies have different nutrients. Try experimenting with one new item each time you go to the grocery store.
  • Create a healthy relationship with food! Food can absolutely be used as a drug to numb uncomfortable feelings and to distract us from being present with ourselves. This nutrition challenge gives us the opportunity to learn how to use food to make us feel good from the inside-out, instead!
  • Practice eating mindfully! To further develop a healthy relationship with food, tune into the sensations in your body before, during, and after you eat. Try to figure out the difference between being mentally hungry and physically hungry. Do the same for fullness. While eating, eat slowly and focus on (and enjoy) each and every bite.

Nutrition-31

 

WARMUP
Foam Roll
Rack Position Mobility
.
OLYMPIC WEIGHTLIFTING
20 Minutes to Find Heavy Double Power Clean
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CONDITIONING
6 Minutes AMRAP
6 Power Cleans
6 Burpess
LIFE: Hang Barbell Clean with 5 Toe Drops
FITNESS: 60% of Heavy Double Power Clean
SPORT: 80% of Heavy Double Power Clean
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POST WORKOUT
Band Stretching
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SICFIT Spirit Week Has Begun!

 

Strength in Conditioning for Monday, March 16, 2015

Spirit Week has officially begun, SICFITTERS!

So here’s the deal. SICFIT Scottsdale just wouldn’t be what it is without YOU! Yup, you! With all your uniqueness and funny little quirks that make you, you!

We love our jobs because of you. You make us smile every day. And watching you all become mentally and physical stronger is basically our most favoritest thing in the entire world!

To show you all our tremendous appreciation for you, we are giving you all an Unlimited Membership Package for this entire week!

But don’t even think about showing up to the gym without reaping the Spirit Week theme!

Monday: Pro Sports Day
Tuesday: Wear Green Day
Wednesday: 80’s Day
Thursday: Super Hero Day
Friday: SICFIT Swag Day
spirit-week

 

WARMUP
Rowing Technique Drills
10 Pulls at Drag 1 + 10 Pulls at Drag 2… Until Drag 10
10 Walk Out Push Ups + 10 Air Squats + 10 Movement Prep
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STRENGTH
10×10 Unbroken Strict Press
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CONDITIONING A
4 Rounds
25 Barbell Bicep Curl
20 Second Rest
30 Air Squats AFAP*
1 Minute Rest
*as fast as possible
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FINISHER
Max Plank Hold
Max Free Standing Handstand Hold
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Lil’ Beasts Summer Camp Registration Open!

 

Strength in Conditioning for Saturday, March 14, 2015

Get your Lil’ and Not-so-Lil’ Beasts signed up for SICFIT Scottsdale’s Fitness Summer Camps, today!

In these camps, your kiddos will be served up a hefty helping of the same health and fitness advice you get every time you come in for a workout. Only we will be dishing up kid friendly style so the lessons stick!

Check out the fliers below for the details and follow these thinks to get registered.

Lil’ Beasts Summer Camp Session 1

Teens Sports Performance Camp

SICFIT Kids Teens Camp 2015 Flyer

WARMUP 
10 Minutes of Jump Rope Variations
Single Unders, Side to Side, Front to Back, Single Leg,
High Knees, Double Unders, Eyes Closed, 360s
.
CONDITIONING A
Farmers Carry Around Small Lap
Each Time Kettle Bell Touches Ground, Run Lap Back to Kettle Bell
Upon Completion of 1st Lap, Perform 5 Kettle Bell Swings
… 2nd Lap, Perform 5 Goblet Squats
… 3rd Lap, Perform 5 Push Press
… 4th Lap, Perform 5 Thrusters
Repeat for 20 Minutes
LIFE: Farmers Carry 1/2 Laps | Airdyne or Row for Pentalty
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CONDITIONING B
Minute 1: 1 Strict Pull Up
Minute 2: 2 Strict Pull Ups
Minute 3: 3 Strict Pull Ups
… Until failure within that minute
LIFE: RING ROW
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CONDITIONING C
250 Meter Row at Medium Pace
1 Minute Rest
250 Meter Row at Fast Pace
1 Minute Rest
250 Meter Row at Easy Pace
1 Minute Rest
250 Meter Row at ALL OUT pace
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WALK
Together
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Three Alternatives to Foam Rolling Your IT-Band

 

Strength in Conditioning for Friday, March 13, 2015

If you have ever tried foam rolling your it-band to eliminate knee pain or it-band tightness – you probably know it hurts like hell!  While some gym members may benefit from some light rolling to reset neural tension (do it like this), here are three alternatives that you may find better results with…

IT-Band-Knee-Pain

Three Alternatives to Eliminate Knee Pain

  1. Optimize Foot/Ankle Function
  2. Get Your Glutes Firing
  3. Train for Dynamic Alignment

Why is my it-band tight?

Knee pain is often the symptom of hip or ankle dysfunction.  Poor ankle range of motion can cause knee problems, especially the tendency to collapse the medial arch of the foot during squats or running.  When the arch collapses the knee does not track properly inline with the foot and is commonly seen collapsing inwards during squats.

A common pattern that runners face is the arch collapsing, lower leg rotating inward, and knee collapsing inward.  These three motions (see below) irritate the it-band.  This can be the result of fatigue after prolonged running, but is often the result of weak/inhibited glutes.

Foam-Roll-IT-Band

 

Glute Activation: Hip Hinge & Lateral Band Steps

The glute max externally rotates the knee and the glute medius abducts the knee countering the actions we don’t want in the pattern above.  The single leg hip hinge pattern trains the medial arch, knee stability, and the glutes – making it a great exercise to train dynamic alignment.  Lateral band steps are another great exercise to integrate glute activation and foot strengthening .

As for the foot itself – check out this intrinsic foot strength video by Dr. Andrea Spinea.

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

Related Resources

Breaking Muscle: Your IT-Band is Not the Enemy

Dean Somerset: Knee Pain – I Bet It’s Your IT-Band

Dr. Andreo Spina: Intrinsic Foot Strength 

WARMUP
5 Rounds
Walk Small Lap + Run Small Lap + 20′ Bear Crawl
2 Rounds
20 Push Ups + 20 Sit Ups + 20 Air Squats + 20 Lunges
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SKILL
Turkish Get Up
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CONDITIONING
8 Minute EMOM: 3-5 Front Squats
6 Minute EMOM: 3-5 Strict Press
6 Minute EMOM: 3-5 Back Squat
8 Minute EMOM: 3-5 Push Press
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FINISHER
I Minute Airdyne AHAP*
*as hard as possible!
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A Mantra for Practice, Progress, and Positivity

 

Strength in Conditioning for Thursday, March 12, 2015

Check out this impressive video of Coach Luke performing a wicked combo of double unders and muscle ups… that just happens to also be today’s workout.

For some of us, this video may seem a bit intimidating, inspiring thoughts of, “Wow. I’m not sure I could ever be capable of this.”

If this sounds familiar, let me offer a bit of wisdom, put forth by Sri Krishna Pattahbi Jois, one of the leaders of modern day yogic philosophy:

“Practice, and all is coming.”

Little by little, bit by bit, when we apply focus, positive energy, and dedication to any goal, all we must do is show up and our goals are already ours.

Muscle ups and double unders included.

At SICFIT Scottsdale, we put this philosophy into action with our LIFE | FITNESS | SPORT programs.  Each program is designed to help people of all fitness levels progress within and through each of the three segments, incrementally and at their own pace.

Your intimidation is only holding you back. Start where you are, believe that your goals are possible, and keep on practicing.

WARMUP
Partner Stretch
Band Mobility
Foam Roll
.
SKILL
Muscle Ups
.
STRENGTH
Curtis Ps
LIFE: 3-5 Hang Clean with PVC or Barbell | 3-5 Sets
FITNESS: 3-5 Reps | Build Each Round
SPORT: 5 – 4 – 3 – 2 – 1 | Build Each Round
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WOW III
50 Unbroken Double Unders + 5 Unbroken Muscle Ups
40 Unbroken Double Unders + 4 Unbroken Muscle Ups
30 Unbroken Double Unders + 3 Unbroken Muscle Ups
20 Unbroken Double Unders + 2 Unbroken Muscle Ups
10 Unbroken Double Unders + 1 Unbroken Muscle Ups
LIFE: 5-10 Rounds: 10 Single Jump Ropes + 5 Ring Rows
FITNESS: 5 Rounds: 50 Single Jump Ropes + 5 Double Unders + 5 Muscle Up Progressions

 

Building Strong Bodies and Minds at Scottsdale Quarter

 

Strength in Conditioning for Wednesday, March 11, 2015

“Anima Sana In Corpore Sano”

This latin phrase meaning, “a sound mind in a sound body” resonates strongly with SICFIT Scottsdale’s core philosophy of building physical and mental toughness through functional fitness.

These latin words of wisdom also create a well known acronym that you just may have heard of… ASICS.

SICFIT Scottsdale will start sharing more than this body-mind-and-spirit philosophy with ASICS. Starting this Thursday, we will also be sharing a free fitness class with them!

Join the SICFIT crew over at the ASICS store in the Scottsdale Quarter every Thursday at 6:30pm to get in on the action! Leave sweaty, knowing that you got a great workout to develop that strong body and mind!

Send this link over to your friends and family who might like to join you!

ASICS

WARMUP
5 Rounds
30 Seconds at Top of Push Up
30 Seconds at Bottom of Squat
.
BASELINE
500 Meter Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
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CORE WORK
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Sugar Addiction… It’s Real!

Strength in Conditioning for Tuesday, March 9, 2015

With the SICFIT Scottsdale, Paleo Spring Leaning Nutrition Challenge a few days underway, many of us are beginning to our bodies detoxing the harmful substance we are used to consuming. Of these substances we are avoiding for the next six weeks, we may find the most difficult one to abstain from is sugar.

According to Jordan Gaines Lewis, Doctoral Candidate at Pennsylvania State College of Medicine, an increasing number of neuroscience evidence is showing that sugar is addictive.

Similar to drugs, consuming sugar releases the neurotransmitter, dopamine, into the brain, signaling a feel good response. Over time, the dopamine receptors require more and more sugar to excite the same reaction.

Enter the late-night sweet-tooth cravings. The desperate attempts at using sugar for energy. And countless other unhealthy relationships with this sweet substance.

The key to breaking any bad habit, though difficult at first, is quite simple. Abstain.

Lucky for us, our Paleo Spring Leaning Challenge specifically requires no sugar for the next six weeks. By that time, much of our physical addiction to sugar will be long gone, as our brain’s dopamine signaling will have largely returned to equilibrium.

Even when the challenge is over however, be mindful about when and how you chose to reintroduce sugar into your diet, if at all. Perhaps we choose to save the sweet treats for special occasions only. Or maybe we choose to only enjoy naturally occurring sweet foods found in nature, such as fruit and dark chocolate.

It’s amazing how sweet these foods can taste when our brain’s aren’t overloaded on that white stuff.

SugarAddict

WARMUP
Squat, Hip, Calve Mobility
PVC Shoulder + Lat Mobility
8 Rounds: 30 Second Row Easy + 10 Second Row Hard + 30 Second Row Easy
Row :30 easy :10 hard :30 easy x8 min
,
MOVEMENT PREP
Goblet Squat + Bench press
.
CONDITIONING A
5 Rounds
Bench | LIFE: 8-10 | FITNESS 6-8 | SPORT 4-6
8 Tough Goblet Squats
50 Second Row for Max Distance
3 Minute Walking Rest
.
CONDITIONING B
5 Minute AMRAP
30 – 20 – 10
Walking Lunge + Push Ups
.

 

Just Jerkin Around

 

Strength in Conditioning for Monday, March 9, 2015

SICFIT Scottsdale doesn’t jerk around when it comes to Olympic Weightlifting!

Today we will spend the majority of our class drilling body position, bar path, explosiveness, and timing in the Power Clean an the Jerk.

Check out the video below for some helpful tips to marinate on before you hit your Jerks in class today. Pick out one or two technique gems from Burgener and use our lifting sesh today to start mastering them.

Driving the bar off of your body and keeping your shoulders stacked over your hips might feel strange at first. But once you iron that motor pattern into your kinesthetic memory, jerking the “wrong” way will slowly become even more strange than how these cues feel today.
Happy lifting!
WARMUP
Barbell Progression
.
STRENGTH
25 Minutes to Find Heavy Single Power Clean
15 Minutes to Work on Jerk Technique
.
CONDITIONING
5 Minute EMOM
5-10 Burpees
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