Drop it Like a Squat at the SICFIT Squat Clinic

 

Strength in Conditioning for Friday, November 15, 2013

Having trouble at the bottom of those thrusters today? Even after all the mobility work we did for the warmup? Dropping to hips below parallel while keeping the heels down and chest up is no easy task, especially while under load in the front rack position!  SICFIT Scottsdale has got the answer to all of your squat woes, worries, and wounds in tonight’s ‘Perfect’ Squat Clinic! This workshop is FREE for members but invaluable to your training!
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CrossFit Scottsdale Squat

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WARMUP
Mobility with PVC, bands, rolling out
SKILLS
Kipping pull up
Thrusters
CONDITIONING
21 Thrusters + 21 Pull ups
Run small lap + Walk small lap
repeat x15
repeat x9
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Exclusive Coaching Client Michael Fischer

mike

If you ever had the pleasure of working out along side Michael Fischer you’ve seen the level of intensity he puts into a workout. Whether it’s my Endurance class or exclusive one-on-one performance training, Mike is a shining example of 100% effort.

     I meet with Mike twice a week with the goal of increasing his work capacity and in the past few months that is exactly what we have accomplished. Mike possesses a high level of mental toughness, a rare quality I look for in each of my students. This toughness allows me the freedom to be creative with his personalized training regimen, making it increasingly effective week by week. The initial phase of Mike’s training was designed to increase broad power and strength.

Here are a few of Mike’s recent evolutions:

-Strict Press 145# overhead—That’s a 50# P.R.

-Increased power clean by 30 additional pounds (previously a two year plateau)

-Completely rebuilt core stability, aiding in increased lift and press movements.

-Faster/more effective cardiovascular responses to both endurance and explosive workouts.

   Mike is now in the second phase of his exclusive performance training, armed with a new nutrition and training plan. Together we increased his strength, now it’s our goal to make him lean and mean.  I am excited to see what new level of fitness Mike will reach before the year is over!

Remember:

The most important reps are the reps you execute AFTER it begins to burn- find the edge of your comfort zone and THEN keep pushing.

Mike, it is evident you have taken this to heart and I want to thank you for it. Way to always give 100%. –Coach Tony.

Where the Real Obstacles Are

 

Strength in Conditioning for Thursday, November 14, 2013

When it comes to physical obstacles, SICFIT Scottsdale really knows how to dish ‘em out. But that’s because we know the strong will and tireless determination of our students — we already know you are going to be successful. Regardless of what you are training for — to compete in the next Tough Mudder, complete a half or full marathon, or to fit more comfortable in your jeans — each and every one of you have already achieved your goal because you know deep down that no obstacle is too great for the strength you have inside.

WinBeforeFight

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WARMUP

Walk + jog + dynamic movement prep
OBSTACLE COURSE
Heats of 2 start people every 1 min
Jump over wall or do x21 air squats
Run big lap
Lunge down and back
Sled push down high and back low
Lunge down and back
Tire flip down and back
Lunge down and back
Farmers carry down and back
Lunge down and back
Run big lap
Jump over wall or 21 air squats
Rest 5-10 minutest and repeat
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Image Source: http://www.thesecuritypub.com/2013/10/29/sun-tzu-quotes-from-the-art-of-war-compared-to-information-security/

SICFIT Scottsdale Kids: A New Generation of FITness

Our kids program is consistently growing and producing FIT kids all over Scottsdale!

In SICFIT Scottsdale’s Kids program, you will see your child progress through a series of levels. At each level children learn new skills and build their fitness. It’s a medium through which you will see your children become the best version of themselves possible. The tool we use is physical fitness, but our philosophy is that training increases quality of life, both inside and outside the gym – children learn to become leaders and successful human beings.

Check out our kids in action!

For more information, email info@sicfitscottsdale.com or call us at 480.922.3253 and don’t forget to LIKE the SICFIT Scottsdale Kids Facebook page!

Going Back to Basics

 

Strength in Conditioning for Wednesday, November 13, 2013

Going back to basics is the best place to start when looking to improve upon any skill. When it comes to functional fitness the air squat is about as basic as it gets! But, basic doesn’t necessarily imply ease. Some experts say that it takes 3-5 years to develop an efficient, biomechanically sound air squat.

If we are looking to master more technical lifts, such as the the clean, snatch, and the components within them, it all comes down to how comfortable you are in the bottom of your squat. And let’s face it, very few of us actually enjoying bring at the bottom of our squat! Let’s work on changing that by joining SICFIT Scottsdale this Friday from 6:30 to 8pm for “The ‘Perfect’ Squat Clinic.’ This clinic may be just what you needed for that next PR!
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SquatClinicSICFITScottsdaleFlyer

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WARMUP

PVC work
STRENGTH
3 Rounds of 8.6.4.2.1
Dumbbell push press
Dumbbell deadlift
Dumbbell hang squat clean
Rest 3 Minutes
SKILL
Rope squat/climb
WOW #19
LIFE: Max 5′ rope squats in 3 minutes
FITness: Max 15′ rope climb in 3 minutes
SPORT: Max 15′ legless rope climb in 3 minutes

Stretch of the Week

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FRXc-sW-JC-Internal-Rotation-small>

SICFIT Scottsdale Holiday Nutrition Survival Guide

Strength in Conditioning for Tuesday, November 12, 2013

The holiday season is one of the most magical times of the year. It is filled with spending time with loved ones, cozying up in warm winter sweaters, and enjoying the sweet and savory treats of the season. Some of us may be thinking that it might take a magic trick of our own to be able to enjoy in all of the wonders of winter without totally undoing all of the training and lifestyle changes we have made this year.

web Over Eating Holidays rgb

Have no fear because SICFIT Scottsdale has your back (and belly!) this holiday season with the Shed the Stuffing Seminar, hosted this Thursday from 7:30 to 9pm. Learn some delicious paleo-friendly holiday meals and snacks, along with some tips to keep you accountable to your workouts. Sign up at the gym or online before this class gets “stuffed!”

WARMUP
Med ball fun: toss, slam, wall ball, thruster, sit up
OLYMPIC WEIGHTLIFTING  
Power snatch
LIFE: Snatch progression with pvc and barbell
FIT/SPORT: Work up to heavy single peer snatch
CONDITIONING A
3-5 Minute walking rest
5 Minute AMRAP
7 Power snatch + 7 air squats
LIFE 45/35 | FIT 75/55 | SPORT 115/75
CONDITIONING B
3 Minute rest
5 Minute AMRAP
3 Burpees + 3 wall balls… increase reps by 3 each round
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Veterans Day Tribute Workout

 

Strength In Conditioning for Monday, November 11, 2013

“Be at ease for your watch is over. Now proudly we carry your weight, onward into the unknown we march for our fallen.” ~Unknown

In today’s workout we recognize the soil we run upon – wet from the sweat of our aching bodies – as ground that has been preserved through sacrifice, courage, and patriotism. Today we offer the tribute of our sweat as a symbol of gratitude to those who have fought honorably for our country. Inspired by our American Soldiers’ and their families’ many sacrifices, we remember their perseverance to find strength when we feel we have none left, and to keep moving forward when we feel we cannot bare to take one more step. Happy Veterans Day, everyone.
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TRIBUTE WORKOUT
1000 Meter run/row
100 Lunges
200 Yard bear crawl
Then 3 rounds:
10 Clean & jerks
30 Kettlebell swings
Then:
200 Yard bear crawl
100 lunges
1000 Meter run/row
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Don’t Ditch The Diet This Weekend

 

Strength in Conditioning for Saturday, Nov 9, 2013

The weekend is a time for relaxing, having fun, and pushing all the “musts” and the “have tos” of our lives off to the side for a bit. These restorative activities are essential for health, wellbeing, and happiness. One thing that tends to happen when we let our “responsibilities guard” down though, is that our diet plan goes out the window. While allowing your self a little leeway is necessary (to keep you sane and satisfied!) try not to become so at-ease with your food choices that you make decisions that you regret later. Whether you are Paleo, Zone, or on another dietary program, try to find the balance this weekend between letting go and enjoying yourself, and staying true(ish) to your nutritional integrity!
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CheatDay
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WARMUP
Dynamic range of motion + mobility in the movement

STRENGTH IN CONDITIONING A
20 Push press + 20 deadlift  + 20 pull ups

LIFE: Kettlebell deadlift | Jumping pullup
FITNESS: Deadlift 135/95 | Strict pullup
SPORT: Pushpress 135/95 | Deadlift 185/135 |Strict pullup
STRENGTH IN CONDITIONING B
3 Rounds

150 Meter run + 10 Burpees + 150 Meter run + 10 Push ups + 150 Meter run
FITNESS: Deficit pushups
SPORT: Handstand pushups
STRETCH
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Marathon Training — Week 2 Reflection

Interval running.
Intensity breeds results. Long distance running, sometimes referred to as Zone 2, builds your aerobic capacity. Getting out there and putting in the one, two, even three hours at a time is an excellent was to develop your energy pathways. Long distance helps to teach your body to source fat for energy. The better your body uses energy the more efficient your running is.

Similar to many energy consumption processes, some waste is created when running. Cars emit excess gas; fire leaves charred remains; likewise, your body produces lactic acid. Although lactate is necessary to continue the energy turnover in your body, too much of it is slows us down.

If we can drive up the lactate threshold, less lactic acid will be produced when running. A very effective way to do that is to perform sprint repeats at high intensity. This past week we focused a training day on 400 meter repeats. The 400 is an excellent mid range sprint.

The point is to run as hard as possible while maintaining even paced times. For example, we ran five repeats this week. Our general pacing guideline was to hit 90 seconds each repeat, plus or minus 2 seconds. Depending on your conditioning you may want to adjust that up or down, but aim for the same times each leg.

How much rest is ideal between each sprint? Tune in next week to find out. (Same Bat channel, same Bat time.) If you are interested in learning more on functional endurance training contact me, Coach Sean at Sean@SICFITScottsdale.com. And come run with us sometime; join the SICFIT Scottsdale running club SICFEET.

Marathon Training – Week 1 Reflection

.Nick Zambruno of CrossFit Scottsdale
Twelve weeks out, that is all of the time we have to prepare. In January Coach Luke and I will be running the PF Chang’s Full Marathon. This entry is a reflection of our first week of training, which ended Saturday, October 26. (Stay tuned each week for an update.) So what did we concentrate on during this first week? The traditional endurance model has been:

1. Volume
2. Intensity
3. Skill

You would run as many miles possible during the week, upping that number every week. After several weeks you add in some speed work. And then when you burn out and start getting injured it may be time to look at your running skill. That model does work and it has for a very long time. It also worked for me when I first started running a long time ago. It then stopped working after all kinds of injuries started happening in my legs. The model had to change.

1. Skill
2. Intensity
3. Volume

During our first training week we began drilling the techniques of POSE running, emphasizing skill above all else. We followed up those drills with sprints. Why sprints? Well, the central nervous system responds and adapts more readily during brief periods of intensity, not volume. Finally, to conclude the first week we ran a 5k Time Trial. This gave us a small volume increase to the work we had done prior in the week, and set a marker to revisit later.

By following this model we develop a strong running suspension and then apply the benefits of that suspension to higher mileage workouts. If you are interested in learning more on functional endurance training contact me, Coach Sean at Sean@SICIFTScottsdale.com. And come run with us sometime; join the SICFIT Scottsdale running club SICFEET.
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