What’s going on at SICFIT Scottsdale this April 2015


What’s happening at SICFIT Scottsdale this April 2015?

Wether you want to get off of the couch, look better naked or compete in your first race there is no better place than SICFIT Scottsdale especially right now! April is here and it has already sprung with temperatures getting up into the high 80’s and even a few days reaching above 90 degrees. So let’s get outside while we can! Starting this Saturday at 6am and repeating each and every weekend we will be leading a group up Pinnacle Peak. As an avid outdoorsman and master of thrill seeking fitness P.P.P or Pinnacle Peak Parkway for long have become a staple of my Strength in Conditioning and a weekly part of my my life. This 2.2 mile loop is perfect for everyone looking to get outside and get in shape before we spend the summer indoors.

With challenging vertical climbs and stairs on both the start and turn around points, this trail is for all ages and levels. The hike takes somewhere between 40 minutes and 2 hours. Bill Ditman holds the over and back course record in just over 30 minutes flat and when we walk it with the kids the course can take almost 2 hours. The path is very well manicured with a restroom at the base along with water and a volunteer post.

On Easter Sunday we will be meeting at base camp at 8am sharp to walk or run and enjoy a beautiful morning outside as a fitness community. Please bring closed toe shoes and a bottle of water. Wear a hat and sunglasses and put on your sunscreen.

The following weekend Saturday April 11th classes will be moved to North Site Park and are free for everyone including 8am Endurance, 9am all levels, 10am yoga and all kids and teens at 11am. SICFIT Scottsdale is the host facility for the USAW United States of America Weightlifting Sports Performance certification and will be doing continuing education for coaches.

April 13th through the 18th is “GUEST DAYS” so be sure to bring a friend, family member, neighbor, colleague or anyone who might need a LIFEstyle change and upgrade in FITness. We will have a leaderboard for the most guests brought in that week and the winner will receive some SICFIT swag and a private training lesson with one of our Coaches.

April 17th join our Gymnastics squad and receive 2 hours of in depth coaching and instruction on movements like the hand stand, muscle up and kipping pull up. The cost of this seminar is $25 and will be from 6:30pm-8:30 pm on a Friday evening. All levels and ages are welcome.

April 23rd It’s time for our signature Level II test the “Red” band. Show up and don’t quit as a participant, judge or volunteer. As always our level testing is a valuable piece of our training philosophy and gives students an opportunity to test themselves and against their peers. The show starts at 7pm be ready and warmed up by 6:45pm.

April 25th Please join our family in our annual tradition of attending “Pat’s Run” from Sun Devil stadium. This event brings joy and tears to my eyes in a way that I have never experienced before. My first Pat’s Run came in 2009 with both of my kids being pushed in our double stroller. The next year I carried Camille who was 3 years old at the time the entire 4.2 mile loop on my shoulders. A year later I decided to carry an #80 sandbag on my back and last year my son Kanon who was 7 ran the entire race in 42 minutes, makin me one proud Poppa and Coach. This is one of those events you won’t want to miss or wish you had remembered. We will carpool directly from SICFIT Scottsdale at 5:30 am or find your own way down and meet up at Coral 10 minute mile dressed in your brightest SICFIT gear.

Recipe of the month:

This is one of my all time favorite breakfast recipes that I just made for dinner last night. The kids will flip out and you don’t have to feel guilty about a single ingredient.

Banana Pancakes
2 ripe bananas
2 eggs whole
2 table spoons almond butter smooth
1/8 cup almond flower add more for thicker consistency

Mush all ingredients up with a fork until you see no more lumps.
Medium griddle or frying pan.
Light coconut oil spray.
Flip once.

*Add fresh berries, macadamia nuts, pecans or almond slivers. Light honey or real syrup. *We love to toss some light coconut milk over the top of everything.
Cook up some protein and slice some fruit and you have what I like to call the “Birthday Breakfast” so good you would ask for it on your special day.











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Calendar of Events
April 4, 5, 11, 18, 25 Group hike at Pinnacle Peak Parkway 26802 N. 102nd Way
Scottsdale, AZ 85262 6am except Easter Sunday April 4th at 8am
April 4 “Run the Runway” 7:40am
SICFIT kids Easter Egg hunt 11:00am
April 5 Easter Sunday Pinnacle Peak 8am
April 9 FREE bodyweight class at Asics Scottsdale Quarter 6:30pm
April 11/12 USAW Olympic Weightlifting Course *GYM closed All Saturday classes at North Site Park 8,9,10 yoga, 11 kids & teens. All additional FREE classes.
April 13-18 GUEST WEEK *bring a friend and enjoy an extra class on us.
We will have a leaderboard for most guests and the winner will receive a shirt plus a personal training session.
April 17 Gymnastics clinic at SICFIT Scottsdale 6:30-8:30pm $25
April 23 Level II test 7pm
April 25 Pat’s Run register under Team SICFIT


Looking to fill the summer blues void? We got your kids covered so they don’t turn into whole wheat buns and become characters in “Clash of clans”.


Increasing Shoulder Joint Awareness and Stability


Strength in Conditioning for Thursday, April 2, 2015

Joint awareness and stability is essential for powerful, efficient, and safe weightlifting technique. The more complex the joint, the more concentration and control is required.

The joint with the greatest range of motion (and thus the greatest potential for poor position) is the shoulder.

Stability in the shoulder requires us to isometrically plug the head of the humerus (upper arm bone) into the glenoid cavity of the scapula (shoulder socket). This keeps the connective tissues surrounding the intricate shoulder joint safely contracted, so they do not become strained by load bearing exercise.

For some of, however, it is difficult to activate or even recognize this joint integrity.

(Interesting Anatomical Fact of the Day: Did you know we  have neurological sensors in our joints called proprioceptors that interpret information about joint angle, length, and tension?)

To help build our awareness (or proprioception) of shoulder joint integrity, and to strengthen the joint in general, we will be doing waiter’s walks as part of today’s strength training programming.

This exercise, combined with mobility work, and  will ensure that our shoulders are strong and pliable enough to safely perform all the shoulder exercises we do here at SICFIT Scottsdale.

4 Rounds
Front squat 10-12, 8-10, 5-8, 3-5, 1-2
20 Seconds Rest
5 Pull Ups
15 Sit Ups
20 Second Rest
20 Second Row 50%, 75%, 100%
2-3 Minute Walking Rest
3 Rounds
40 Meter Single Arm Waiters Walk
4×10 Leg Gels | Up and Down, Side to Side, Half Circles, Flexion and Extension
12, 9, 6 For Time
Burpee + Small Lap Sprint


Beat the Heat Up Pinnacle Peak


Strength in Conditioning for Wednesday, April 1, 2015

As springtime in the dessert always does, the season is rapidly springing right past us! This may be the last month of the year that we won’t need to battle the heat for an early morning hike. And SICFIT Scottsdale plans to take full advantage!

Join us for the next four weekends in April at 6am for a group hike up Pinnacle Peak (26802 N. 102nd Way, Scottsdale, AZ 85262)!

  • April 4th
  • April 5th
  • April 11th
  • April 18th
  • April 25th

Looking forward to seeing you all bright and early!



Coaches Choice
15 Minutes
Strict Press + Overhead Hold
Each Round Add Weight and Decrease Time
3 Rounds
20 Overhead Walking Lunges
7 Walk Out Push Ups (1 Second Pause at Top)
30 Second rest
FITNESS + SPORT: 3-5 Wall Walks


Straight no Chaser Nutrition Tips


Strength in Conditioning for Tuesday, March 31, 2015

A little over two weeks left in the SICFIT Scottsdale Spring Leaning Paleo Nutrition Challenge and the time is now to buckle down and tighten up ship!

Take these quick tips and put them in your back pocket. At this point in the game, every sip, swallow, and rep counts!

  1. Keep avoiding the big NO-NOs, wheat, dairy, anything processed, and sugar!
  2. Keep the healthy stuff easy to grab.
  3. Going out to eat? Stick to the salads and/or don’t be afraid to make special requests.
  4. Drink half your bodyweight in ounces of water a day.
  5. First thing in the morning drink 8-10 ounces of room temperature water.
  6. Quit drinking liquids 30 minutes before and after meals to avoid diluting digestive enzymes.
  7. All food should be chewed to the consistency of applesauce before swallowing.
  8. Meals should be balanced to a 40-40-20 split of carbs, protein, and fat.
  9. If you can’t read it, don’t eat it!
  10. Got a sweet tooth? Go for dark chocolate, 60% cacao or greater.
  11. Remember that this is more than a six week competition. It is a lifestyle shift. Be patient with yourself and stay committed long after the challenge is over!


Shoulder Mobility
Clean and Jerk Progression
4 Rounds
6 Clean and Jerks
8 Goblet Squats
10 Sit Ups
3 Rounds For Time
Run or Row Small Lap
10 Toes to Bar (LIFE: Toes to Rig | FITNESS: Knees to Elbows)
20 Air Squats
Run Small Lap
30 Second Plank
20 Lunges


Generally Physically Prepared For Anything


Strength in Conditioning for Monday, March 30, 2015

General Physical Preparedness, or GPP, refers to overall strength, speed, endurance, flexibility, structure and skill. GPP introduces unique, yet rudimentary physical tasks that essentially require the body to perform physical work. In addition to the tremendous physiological benefits of training GPP style, it also makes working out a bit more interesting and a bit more applicable to the every day tasks of life. 

It’s functional fitness at it’s finest.

Today at SICFIT we will dedicate our entire class time to cultivating our General Physical Preparedness. Basically, you’ll be lifting and moving some heavy $#%& today.

Sound fun?

Yeah. We thought so too!

farmers walk

Slam balls
Farmers Carry KB Walk
Seated Sled Pulls with Rope


Beat the Reaper

Strength in Conditioning for Saturday, March 28, 2015

A little 10 meter run never hurt anyone… that is until those shuttle sprints start ganging up on you minute after minute!

Death by ten meters is more than a physical test, it is a mental one as well.

How far can you push yourself? When the seconds start to dwindle, will you still push it to the finish line? Knowing that success will bring another minute of… well, death?

The only way to beat the reaper at this sick little game is to stare that cloaked monster dead in the eyes minute by minute. Death will surely come. But this way, your last minute will not be in vain.

24hr WOD death by 10 meters

Coaches choice
Strict Press to Hold Overhead
Add Weight and Decrease Time Each Round
3 Rounds
20 Overhead Walking Lunges
7 Walk Out Push Ups
30 Second Rest
LIFE: No Weight
Death by 10 Meters
LIFE: Start with 5
FITNESS: Start with 8
SPORT: Start with 10


Fitness Books Kindle Edition for Under $10

Strength in Conditioning for Friday, March 27, 2015

Many fitness books and strength and conditioning texts are now available on the ipad for $10 or less. Classic texts like Gray Cook’s ‘Movement’ (which is $69.95 in print) are available for instant download for just ten dollars!

Here are some favorites of mine that will help improve your mobility, technique, and understanding of exercise selection, programming, and goal setting.

#1: Original Strength – Regaining the Body You Were Meant to Have ($9.99)
Tim Anderson’s book will help fix problems in your movement with natural ‘resets’ – crawling drills and exercises. Movement patterns are developed through crawling, which is an easy way to improve mobility and stability in the hips and shoulders.

#2: Easy Strength by Dan John ($8.49)
Essential reading for personal trainers and strength coaches Dan John’s ‘4 Quadrant’ template shows how to align an athlete’s training with their goals. Pavel and Dan discuss what role certain exercises play in different strength programs. Dan John’s ‘Mass Made Simple’ is also available for $9.95.

#3: Deadlift Dynamite by Pavel Tsatsouline ($9.99)
While many of Pavel’s classic texts are available for fewer than ten dollars in a kindle edition, this is one of Pavel’s newer books focusing on the deadlift. What better way to master a movement than to have an inexpensive reference text with you at all times?

#4: 5/3/1 by Jim Wendler ($9.99) not pictured
5/3/1 is one of the most impactful strength training templates around. Simple and straightforward, Jim’s template is used in gyms across the country. Another great text on strength training programs and programming is ‘The Juggernaut Method 2.0’ by Chad Wesley Smith which is available for $8.49.

#5: Advances in Functional Training by Mike Boyle ($9.99)
Another classic text that explains how good exercise selection can keep athletes healthy. Single leg squats, scapular wall slides, core stability training, and other essential exercises are discussed in relation to injury prevention and balanced fitness.

My very own SquatRx Guide is available through my site as a…


The SquatRx guide will help you troubleshoot your squat – providing 7 ‘points of performance’ of perfect squat form. Flexibility and stability exercises will help you keep your knees out and get your hips below parallel for the back squat, front squat, and overhead squat.

Just download the guide and add the PDF to your iTunes Kindle app (on your iPad) for quick solutions to problems that come up in your squat.

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



Hip and Calve Squat Mobility
PVC Shoulder/Lat Mobility
5 Minute Row @ 50-60% Pace
5 Rounds
Bench | LIFE: 12-15 | FITNESS 10-12 | SPORT 8-10
8 Tough Goblet Squats
60 Second Row for Max Distance
3 Minute Walking Rest
5 Minute AMRAP
30 – 20 – 10
Walking Lunge + Push Ups

Be Boss at the Basics: Earn Your L1 Band Tonight!

Strength in Conditioning for Thursday, March 26, 2015

Calling all athletes! Calling all athletes!

If you’ve had your sights set on that SICFIT L1 Band, tonight is your chance to make that baby yours!

Join us this evening at 7pm to show us how bad you want it and how hard you have worked!

From box jumps to running, air squats to push press, push ups to jump rope, and many more in between, the L1 test assesses your mastery of the foundational functional fitness exercises.

Passing this test proves to your classmates, your coach, and most importantly, yourself, that you are a boss at the basics and are ready to take on bigger, more complex fitness challenges!

Good luck everyone!


Barbell Progression >10 min
EMOM For 15 Minutes
1 Power Clean + 1 Hang Clean (Add Weight if Possible)
4 Rounds
4-6 Bent Over Barbell Row
2 Minute Rest
2 Minute Max Push Up
2 Minute Max Sit Up
3 Minute Row @ Easy Pace
1 Minute Max Push Up
1 Minute Max Sit Up
3 Minute Row @ East Pace


Spice Up Your Pantry with 10 Anti-Inflammatory Spices


Strength in Conditioning for Wednesday, March 25, 2015

Arthritis. Heart disease. Cancer. Joint pain. That bloated feeling you get after eating a plate of pasta.

What do all these have in common?


More and more, research points to inflammation as the root of many (if not most) dis-eases that ail the human system. And more and more, we are understanding that inflammation is linked to the foods we eat.

The practically paleo plan we promote here at SICFIT Scottsdale – that is also the basis of our Spring Leaning Nutrition Challenge – eliminates all inflammatory foods from our diet – including any and all processed foods, sugar, dairy, and grains. (This is, of course, with some exceptions.)

While removing these foods reduces inflammation, we can prevent and reverse inflammation even further by adding medicinal (and tasty) spices to our already clean diets.

Here is a list of 10 inflammation fighting spices to add to your pantry:

  • Turmeric
  • Ginger
  • Garlic
  • Cinnamon
  • Black Pepper Corns
  • Cloves
  • Cardamom
  • Nutmeg
  • Fennel Seeds
  • Celery Seed

For more info on the healing benefits of these spices, check out this article by StudioBotanica.com


AMRAP in 30 Minutes
5 Pull Ups
10 Push Ups
15 Air Squats
20 Lunges
25 Sit Ups
Jog Small Lap
Walk Small Lap


Breaking Goals to Build New Ones


Strength in Conditioning for Tuesday, March 24, 2015

Goals are made to be broken. And this Thursday many will gather at SICFIT Scottsdale to smash a shared goal to smithereens!

Passing the Level One Test is the SICFITTERS right of passage into the first of three fitness levels within SICFIT gyms around the nation.

Earning Level One status marks mastery over many functional fitness basics – such as air squats, push ups, and handstand holds – in addition to proving a one’s well-conditioned metabolic capacity for stamina and endurance.

Most importantly however, passing the Level One Test shows SICFITTERS that they are ready to move on to (and eventually break) even bigger and better goals, resetting their sights on the Level Two and Three tests!

Come out this Thursday at 7pm to work towards smashing your goal of earning Level One status, or to support others who are!


Leg and Hip Mobility

10×10 Barbell Back Squat
3 Minute Rest
4×8 Good Mornings
3 Minute Rest
4×8 Feet to Bar
4×8-10 Side Plank Push Ups
5-10 Minute Easy Run or Row


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