Honoring Martin Luther King

 

Strength in Conditioning for Monday, January 19, 2015

On August 28, 1963, 250,000 people–both black and white–participated in the March on Washington for Jobs and Freedom. This was the largest demonstration in the history of the nation’s capital and the most significant display of the civil rights movement’s growing strength.

After marching from the Washington Monument, the demonstrators gathered near the Lincoln Memorial. Here, a number of civil rights leaders addressed the crowd, calling for voting rights, equal employment opportunities for blacks, and an end to racial segregation.

The last leader to appear was the Baptist preacher Martin Luther King Jr. of the Southern Christian Leadership Conference (SCLC), who spoke eloquently of the struggle facing black Americans and the need for continued action and nonviolent resistance.

“I have a dream,” King intoned, expressing his faith that one day whites and blacks would stand together as equals, and there would be harmony between the races:

“I have a dream that my four little children will one day live in a nation where they will not be judged by the color of their skin but by the content of their character.”

King’s improvised sermon continued for nine minutes after the end of his prepared remarks, and his stirring words would be remembered as one of the greatest speeches in American history. At its conclusion, King quoted an “old Negro spiritual: ‘Free at last! Free at last! Thank God Almighty, we are free at last!’”

King’s speech served as a defining moment for the civil rights movement, and he soon emerged as its most prominent figure.

To honor this most historic of days, please remember that we have a limited class schedule today. Join us for that 8am, 12 pm, 3:45pm teens only class, or at 5pm. 

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WARMUP
Jump Rope
EMOM for 10 Minutes
1 Burpee + Add a Burpee Each Additional Minute
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STRENGTH
EMOM for 10 Minutes
3-6 Atlas Stone Lifts
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CONDITIONING
100 Push Ups
75 Air Squats
50 Sit Ups
25 Burpees
900 Meter Run or 1K Row
LIFE: 2 Rounds | 25 of Each
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Will Team SICFIT be the Baddest of the Brawl?

 

Strength in Conditioning for Saturday, January 17, 2014

After you finish this brutal workout, come support Team SICFIT as they battle it out for the title of Baddest of the Brawl!

This is SICFIT’s second year competing in The Westside Brawl, a functional fitness competition hosted by out friends at CrossFit 623. We had a blast last year cheering on our athletes, hanging out at the SICFIT tent, and enjoying the food and apparel vendors. Join us this year for round two!

The events begin at 9am and will last through the late afternoon. Come for a little or a lot, just make sure you come!

Share this link of Facebook with some fellow SICFITTTERS you can carpool with after class!

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WARMUP
Movement Priming and Prepping for KB Swings and Kipping Pull Ups
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CONDITIONING
3 Rounds for Time
400 Meter Run
21 Kettle Bell Swings
12 Pull Ups
LIFE: Ring Rows + Russian Swings
FITNESS Jumping Pull Ups + Russian Swings 55/35
SPORT: Kipping Pull Ups + American Swings 55/35
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STRETCH

 

Rockin’ & Rollin’ & Runnin’ with SICFIT

 

Strength in Conditioning for Friday, January 16, 2015

Looking for something to do this Sunday? Gather up your fam and head out to the PF Chang Arizona Rock & Roll Marathon and Half Marathon.

SICFIT Scottsdale has quite a few folks participating in this grueling test of endurance, stamina, and mental toughness. Wear your SICFIT gear and cheer them on as they race the clock, their fellow runners, and their own personal best!

Check out the course map below and find yourself a sunny spot to enjoy an exciting and relaxing day! Bring some healthy snacks, some tunes, and good company. The positive energy of this spectacular fitness spectacle will inspire your whole week!

PF Chang Marathon

WARMUP
Coaches Choice
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STRENGTH
6 Rounds
8-10 Single Arm Dumbbell Row
8-10 Stiff Leg Dumbbell Deadlft 8-10
Then, Walk 2 Small Laps
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CONDITIONING A
6 Rounds
5 Strict Pull Ups
5 Broad Jumps x5
60 Seconds of Single or Double Unders
Then, 2 Minute Rest
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CONDITIONING B
2 Rounds
300 Meter Run or Row
Row/Run Time = Rest Time Between Rounds
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Food as Fuel Tonight!

 

Strength in Conditioning for Thursday, January 15, 2015

Don’t quote us on the numbers, but from our experience (and we have a lot of it in this industry!) 75-90 percent of the results people want from working out, in reality, come from changing their diets. And for many, this is the most difficult aspect of their lifestyle to alter.

SICFIT Scottsdale has got ya’ covered, though! Join us tonight for Food as Fuel, our free, one hour seminar on the the basics of practically-paleo clean eating and our favorite strategies to set you up for s SICessful transition.

Bring your friends and family who could use a diet-tune-up, as this nutrition seminar is free for members and non-members of our gym. See you all tonight at 7pm!

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WARMUP
5 Rounds
30 Second Squat Hold
30 Seconds of Air Squats
30 Seconds of Push Ups
30 Second Top of Push Up Hold
30 Seconds Rest
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OLYMPIC WEIGHTLIFTING
Power Clean Progression
Ascending Weight
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CONDITIONING
5 Rounds
10 Hang Power Cleans
10 Burpees
LIFE: Barbell
FITNESS: 50%
SPORT: 80%
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COOL DOWN
Stretch
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Core Stability: The Rotary Band Hold

 

Strength in Conditioning for Wednesday, January 14, 2015

The rotary band plank (also known as the rotary band hold) is a core stability exercise that strengthens the abdominal obliques.  The obliques resist unwanted rotation at the lumbar spine.

Anti-exercises build core stability, which is the ability to resist and/or control movement.  Core stability is different than core strength.  Stability is about movement competency, while strength is about movement capacity.  The ability to move well is dependent on a balance between stability and mobility.

Anti-movements are one way to train stability. Anti-extension, anti-lateral flexion, and anti-rotational movements like the front plank, side plank, and rotary band plank are an easy way to add stability training to a warm-up.

The band used is a red EliteFTS Pro Mini Resistance Band.  This band can be used for half-kneeling face pulls, rotatory band planks, banded breathing, and shoulder mobility exercises (straight arm overhead pulldown).

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

Rotary Band Plank

WARMUP
5 Minute Row Clinic
500 Meter Row at 60%
2 Minute Rest
500 Meter Row at 80%
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STRENGTH IN CONDITIONING
6 Rounds
8 Push Press with Ascending Weight Each Round
12 Total Kettle Bell or Dumbbell Single Arm Rows
50 Total Mountain Climbers
Small Lap Jog  at 50%
No Rest

CONDITIONING
500 Meter Row at 80%
2 Minute Rest
500 Meter Row at 100%
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Prepping for Paleo with Food as Fuel

Strength in Conditioning for Tuesday, January 13, 2015

Are peanuts paleo?

What exactly is a tuber?

How soon after I workout should I eat?

Is there such a thing as too much bacon?

All of these questions and more are going to be answered on Thursday night’s Food as Fuel Paleo seminar at SICFIT Scottsdale. Learn the basics or come to reignite your accountability for clean eating!

This one hour class, beginning at 7pm, is free for our members and their friends and family. The more people surrounding you who treat their food as fuel, the more successful you will be at sticking to your guns in the kitchen. Bring your inner circle to this seminar and that circle is going to get clean, lean, and mean in the gym!

paleo

STRENGTH
Work Up to a Heavy 3 Rep Deadlift
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CONDITIONING
AMRAP in 10 Minutes
3 Deadlifts + 5 Burpees + 7 Toes to Bar
LIFE: Lying knees to elbows
FITNESS: 135/95 + 7 Hanging Leg Raises
SPORT: 2x Bodyweight for Men /1.5 Bodyweight for Women
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FINISHER
5 Minute Plank
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New Year, New You Fitness Challenge! January 24th at 12pm!

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Are you interested in participating in an awesome yet challenging fitness event based on personal improvement and fun? Friends and family welcome to watch and/or participate; bring out your biggest support base to help cheer you on!

 SICFIT Scottsdale’s New Year, New You Fitness Challenge. It is a chipper style workout involving 5 different movements scaled across the Life l Fitness l Sport categories. Choose a division based on your fitness level and complete the  assigned workout as fast as possible.

 A fun, challenging, peer motivated fitness challenge designed to test each individual’s general fitness and then improve upon it over a month long period. Get a taste for competition in a fun, safe, and community based environment while discovering your own fitness level and easily measuring improvements in that fitness level.

Available to members for $25 and non-members for $30 HERE to sign up!

When: Prelims- Saturday January 24th, 2015 from 12 PM – 3:30 PM

            Finals- Saturday February 21st, 2015 from 12 PM – 3:30 PM

(click below to view workouts!)

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Where: SICFIT Scottsdale

14885 N. 83rd Pl Suite 103

 Scottsdale, AZ 85260

How to Become Advanced

Strength in Conditioning for Monday, January 12, 2015

The key to becoming advanced in any discipline is simple. It is to master the basics.

We must not take the basics for granted, for within them lay all the secrets to success to their later, more complex counterparts.

SICFIT Scottsdale is putting this wisdom to practice today by focusing our skill portion of class on the air squat. Even if you’ve performed over a thousand air squats in your lifetime, focusing your time and energy on improving this basic skill will pay tremendous dividends in your training.

Everything from back squats, to snatches, to pistols, to wall balls, to simply being able to sit down on the floor easily, all depend on our level of comfort with our hips below parallel.

Be relentless with yourself today while we work our air squats. And then, be relentless with yourself tomorrow, the next day, the day after that, and every day following. By focusing on the basics with intensity, we transform ourselves from novice to advanced.

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WARMUP
4 Minute Row
3 Minute Jump Rope
2 Minute Run
1 Minute Burpee
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OLYMPIC WEIGHTLIFTING
Power Clean Progression
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SKILL
Air Squat
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CONDITIONING 
LIFE: 1K Row + 25 Air Squats + 25 Hang Cleans + 25 Air Squats
FITNESS 2K Row + 25 Plate Air Squats 25/45 + 25 Hang Cleans + 25 Air Squats
SPORT: 2K Row + 25 Pistols + 25 Hang Cleans
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SICFIT welcomes SICFIT Old Town with a FITness class and Grand Opening celebration

“SICFIT Old Town Scottsdale is open for FITness”

Scottsdale based lifestyle and fitness brand SICFIT is set to launch it’s fifth fitness and nutrition studio in downtown Scottsdale. SICFIT Old Town has been  designed with three separate floor spaces to train from. A main floor for weights and strength training, a mezzanine above for stretching, yoga and spin and one outside for general physical fitness and conditioning. “Utilizing Arizona’s gorgeous outdoor environment and active community we will always give the option to our clients to train outdoors if they choose so” says owner operator Chris Cannon. Training in the elements is a practice used at all locations across the Southwest. Programs will include exclusive private coaching, group fitness classes, weight loss, nutrition, TRX, bodyweight, Olympic Weightlifting, Yoga, spin, military training, corporate wellness and lifestyle coaching.

Chris along with his wife Megan have always been involved in sports, health and wellness. Chris attended Phoenix Christian High School where he played football, baseball, basketball, wrestling and soccer before graduating and attending Northern Arizona University. As fate would have you Chris met Megan on a business trip where they were seated next to each other and the rest is history. Megan was a dance teacher for 14 year and has had years of practice in Yoga. The Cannon’s live one mile away from their new business and are eager to get involved with the local community. “Scottsdale is well known for its commitment to health, from the Cure Corridor initiative to the many miles of recreational paths and trails, we are a community that embraces an active lifestyle,” said Scottsdale Mayor Jim Lane.

7000 E. McDowell Road
Suite 130
Scottsdale, AZ 85257

Phone: 480.718.5041

Email: info@sicfitoldtown.com
http://oldtown.sicfit.com

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“Raise your hand if you want SICFIT Old Town”

No Time Like the Present to Try Yoga

 

Strength in Conditioning for Saturday, January 10, 2014

If you’re feeling burnt out, extra sore, or just a little on edge from the first full week back after holiday season, SICFIT Scottsdale’s yoga class is just what you need to hit the reset button!

As we flow from pose to pose, we will be restoring blood flow throughout our bodies, healing and strengthening the muscles and joints we taxed in our workouts this week. Additionally, our focus on deep breathing within these poses will release deep tensions held in the layers of muscle tissue normally inaccessible. By the end of class, you will leave feeling stretched, revitalized, and strengthened!

If you’ve never tried yoga before, there is no time like the present to start! Join us today at 10am!

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WARMUP
Follow The Leader Run
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STRENGTH
Build to Heavy 5 Rep Seated Dumbbell Strict Press
4 Rounds
5 Dumbbell Press
5 Burpee Long Jumps
6 Touch and Go Shuffle Runs
2 Minute Rest
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CONDITIONING
Teams of Two Complete 200 Russian Kettle Bell Swings
One Partner Must Hold Slam Ball Overhead for Swings to Count
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