Hell Week is Coming…

 

Strength in Conditioning for Monday, October 12, 2015

In exactly one week and one day, SICFIT Scottsdale  we will be testing the spirits of those brave souls who commit to Hell Week. This 5-day course of two-a-day workouts will push you to your mental limits. The breakthroughs you experience during this intensive week will be far more than just physical. They will also teach you about discipline, leadership, spirituality, and the moral virtues of a warrior. We leave no stone unturned and hold nothing back.

Every morning at 5am sharp, participants will be challenged physically, mentally, emotionally, and spiritually in ways that not only test limits, but also expand them. Your success in Hell Week does not depend on your strength, endurance, or stamina. It depends on your ability to turn your mind off and JUST GO! All levels are welcome.  You can sign up at the gym, or by clicking here!

Hell Week Details

  • 5-6am Daily HELL WEEK workout
  • Additional group class each day
  • Previous SICFIT Scottsdale HELL WEEK graduates gain complimentary access to the program
  • Black SICFIT shirt/tank required as “uniform” for the week
  • SHOW UP, DON’T QUIT!!
  • All levels welcome!
  • 99$ for Members, 199$ for non members

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WARMUP
800 Meter Run
50 Calories on AirDyne
Dynamic Stretching
.
STRENGTH 
4 Sets
8 Single Leg Deadlift Each Leg
6 Weighted Side Lunges Each Leg
2 Minute Rest
.
POWERLIFTING
5 Sets to Build Heavy 1 Rep Deadlift
2 Minute Rest
Max Reps at 85% of 1 Rep Deadlift
.
CONDITIONING
Run 1 Small Lap + 30 Kettle Bell Swings
Run 1 Small Lap + 20 Kettle Bell Swings
Run 1 Small Lap + 10 Kettle Bell Swings
.

 

Sunday Funday Sweat & Shop at Athleta This Weekend!

 

Strength in Conditioning for Saturday, October 10, 2015

If you think you need to lift weights to be fit, think again! Bodyweight exercise is one of the most effective forms of training to achieve all sorts of fitness goals.

  • Increased strength and stamina,
  • Weight loss,
  • Stronger core,
  • Better balance and coordination,
  • Muscle tone,
  • Increased energy,
  • Healthier heart and lungs,
  • Ability to rehab old injuries,
  • Safe for all levels of fitness.

These are all benefits you can look forward to from bodyweight training.

SICFIT Scottsdale is bringing these benefits to the community with a FREE bodyweight fitness class at the Athleta Store at the Kierland Commons — Sunday Funday Sweat and Shop! This class will be held this Sunday, October 11th, at 11am. Bring the whole family, as this workout is suitable for all ages and fitness levels!

After the workout, ask your SICFIT coach about the bodyweight fitness classes we hold each week at our several valley locations. And if you are looking to lift, we offer plenty of that too! Talk to your coach about signing up for a free intro session!

Athleta Flyer

 

WARMUP
Roll out
5 Sets (Not for Time)
10 PVC Overhead Squats
10 Laying Leg Lifts
.
STRENGTH
4 Farmers Carry Small Lap
*Each time you set it down, run small lap around to the kettle bell
.
CONDITIONING
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Ball Squat + Ball Slam

Take the Sitting-Rising Test

 

Strength in Conditioning for Friday, October 9, 2015

The sitting rising test assesses your ability to get down on the floor and back up.  Research by Claudio Gil Araujo has shown that the sit-to-rise test is correlated with longevity.

“If a middle-aged or older man or woman can sit and rise from the floor using just one hand-or even better without the help of a hand – they are not only in the higher quartile of musculo-skeletal fitness, but their survival prognosis is probably better than tat of those unable to do so.”  – Claudio Gil Araujo

Sitting-Rising-Test

 

I have seen many patients with low back pain and inflexibility that struggle with this task.  Surprisingly, even some teenagers are unable to perform this simple test.  For the elderly population – falls and hip fractures are two of the most devastating injuries that many never recover from.

It is essential to retain the ability to get down on the ground and back up – before it’s too late for the elderly population.  Coaches should include get-back-up drills in their warmups with athletes on a regular basis.

Test Instructions

Each of the two basic movements is assessed – to the ground, and then back to standing – and scored up to five, making a composite score of ten, with one point subtracted per support used, such as a hand or knee.

Take the test here.

“Our study also shows that maintaining high levels of body flexibility, muscle strength, power to body weight ratio and coordination are not only good for performing daily activities, but have a favorable influence on life expectancy.” – Claudio Gil Araujo

Get Back Ups

Dan John in his new book, “Can You Go” discusses an effective teaching drill that helps improve the requirements for this test he calls them “Get Back Ups” or GBUps.

Here’s one example…  (The right hand is stuck to the left knee)

  • On your front (or your belly) — Get back up
  • On your right side — Get back up
  • On your left side — Get back up
  • Pushup-position plank — Get back up
  • On your back — Get back up

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

Related Resources

Can You Go?: Assessments and Program Design for the Active Athlete (link)
Sitting-Rising Test (link)
USA Today: Sitting Rising Test, Life Expectancy (link)

WARMUP
Line Drills
.
STRENGTH
Deadlift 10 – 10 – 8 – 8 – 6
Calve Raise 15-20 + 2 Minute Rest Between Sets
.
CONDITIONING A
3 Rounds
6 Single Leg Deadlift Each Side
1 Minute Max Sit Ups
1 Minute Rest
.
CONDITIONING B
2 Rounds For Time
500 Meter Row
30 Kettle Bell Swings (35/53)
.
COOL DOWN
Roll Out
.

Luke Kayyem Lifestyle Coach shares his nutrition knowledge on the LIST.

How many steps does it take to burn off your favorite meal?

Some days after work you just want to lose yourself in a bag of Cool Ranch Doritos and a pitcher of Pepsi. The problem – burning off comfort food can be a bit uncomfortable. So here’s some motivation: using an average of 2,000 steps per mile and 89 calories burned per mile walked, it’s going to take a lot more than the recommended 10,000 steps a day to balance your diet! Luke Kayyem says being aware of how many calories you’re actually burning is what’s trending.

How Many Calories Will It Take To Burn Off Your Meal?

Big Mac from McDonalds:

540 calories
6.07 miles
12,140 steps

Whopper from Burger King:

650 calories
7.3 miles
14,600 steps

Chipotle Chicken Burrito

1,050 calories
11.8 miles
23,600 steps

Bloomin’ Onion from Outback Steakhouse:

1,954 calories
21.96 miles or a Marathon
43,920 steps

Get to Steppin’!

 

Big Mac, Whopper, Bloomin’ Onion…Chipotle Chicken Burrito? You might want to rethink your order!

Watch SICFIT’s fitness expert Luke Kayyem explain to the folks at The List how many steps it would take to burn off all those delicious calories – it might make you reevaluate your next order!

Hell Week coming to SICFIT Scottsdale!

 

 

NO EXCUSES…NO EXPLANATIONS…NO PROBLEMS

This 5-day course of two-a-day workouts  will push you to your mental limits while teaching you everything we know about training, discipline, leadership, spirituality, and moral virtues of a warrior. We leave no stone unturned and hold nothing back.  These skills are not learned in a textbook, success manual or classroom. They must be experienced in the arena of hard physical training, mental toughness, emotional discipline, and humility.

* 5-6am each day features HELL WEEK workout

* Participants must complete an additional group class that same day in order to meet requirements (helpful hint: follow with the 6am class at SICFIT Scottsdale)

* Previous SICFIT Scottsdale HELL WEEK graduates gain complimentary access to the program

* Black SICFIT shirt/tank required as “uniform” for the week

* SHOW UP, DON’T QUIT

All levels welcome! Sign up HERE!

5869_Flyer_100115

 

Athlete of the Month: John Merendino from New York to Scottsdale

 

John was born in Long Island, New York and thrived there until just over a year ago when he relocated his family to Scottsdale, Arizona. John’s wife, Lisa, and their two boys are huge supporters of his SICcess. Johnny (six years old) and Joseph (four years old) love the fact Dad is training to live a long and healthy life. His boys have always been actively involved in sports, playing baseball, swimming, and doing karate, and now he’s in better shape than ever to keep up with them.

Before planting roots in Scottsdale, John spent his life on the east coast. He graduated CW Post University with a degree in Marketing and Finance. John has been able to grow and build great relationships from each job he’s had growing up (although delivering newspapers on bike during snowy, New York winter mornings was challenging for him at times!). Of all the jobs he’s held, John likes his current businesses best, as they both allow him the ability to help others reach their goals and objectives, employ great people, and give back to local communities and charities. John currently trains with Coach Jesse, who commends him on being a driven, hardworking individual and a pleasure to coach.

According to John, SICFIT has changed his life; “Jesse and the team have shown me a sustainable way to workout and diet, while having fun and fitting it all into my busy and ever-changing schedule!” John has lost almost 30 pounds since joining SICFIT, and the weight loss isn’t stopping there. He plans to continue living a healthy lifestyle and change his body for the better.

What’s a typical workout like for the former New Yorker? Not burpees! Burpees are John’s least favorite movement (can you blame him?!). He trains one-on-one with Coach Jesse, focusing on gaining strength and losing those last few pounds of fat.

So why is he so dedicated to his SICess? John says the answer to that is his family. “Unfortunately,” he says,  “I have lost a family member and a few friends, all about my age. I have often wondered if they would still be here if they had taken their health a little more seriously.  I realized I was making some of the same lifestyle choices that they were; I decided it was time to reevaluate my lifestyle and put myself in the best position possible to help my family and be a positive role model to my children. Jesse and SICFIT have definitely helped make this happen!” John works hard to live the life he’s built! The SICFIT community couldn’t be prouder.

 MerendinoCoach Jesse and John Merendino

Nothing In Sight But the Bullseye

 

Strength in Conditioning for Friday, October 2, 2015

It may not feel like it quite yet out here in the desert, but October has arrived! With only three months left in 2015, now is a great time to check back in with some of the goals we set for ourselves at the beginning of the year.

Perhaps we started the year with intentions of shedding a few pounds. Or maybe we wanted to get our first kipping pull up. Outside the gym, maybe we were planning to make 2015 the year we picked back up an old hobby or start a new one.

Whatever our goals were at the start of 2015, we have about 90 days to turn them into a reality. As for the fitness related goals, be sure to talk to one of your SICFIT coaches. Not only will they help you set your course for SICCESS, but they will also help hold you accountable… And lets face it, we all need a good acountabilo-buddy!

Like an arrow, let’s steady our aim towards what we want, let go of what’s holding us back, and then shoot forward with nothing in sight but the bullseye!

Bullseye

WARMUP
Barbell Prep
.
STRENGTH
4 Rounds
Front Squat | 10-12 | 8-10 | 5-8 | 3-5 | 1-2
20 Second Rest
5 Pull Up
5 Sit Up
20 Second Rest
20 Second Row (Increasing Intensity Each Round)
2 Minute Walking Rest
.
STRENGTH
3 Rounds
Single Arm Waiters Walk 40′
4×10 Leggels Up/Down + Side/Side + Half Circles + Flexion/Extension
.
CONDITIONING
12 Burpees
Small Lap Sprint
9 Burpees
Small Lap Sprint
6 Burpees
Small Lap Sprint

.

Time For Tabata!

 

Strength in Conditioning for Thursday October 1, 2015

Tabata training is the only kind of training where the clock is your best friend, and also your worst enemy! In a tabata workout, each exercise is performed in twenty second intervals followed by a ten second rest. This cycle is then repeated eight times, for a grand total of four minutes.

The good side… its twenty second intervals. The not so good side… its twenty second intervals! Though it may not seem like it now, by the time round three of your first tabata comes around, those intervals will start to feel like the longest 20 seconds of your life!

Keep in mind that your score in each tabata workout is your worst score of all eight rounds. Because of this it is quite important to not blow out all of your energy the first round or two. Try and pick a pace you can sustain while still striving for the best score possible!

Tabata workouts are HIIT training (High Intensity Interval Training) at its finest! Enjoy!

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WARMUP 
Coaches Choice
.
CONDITIONING A
5 Rounds
30 Second L-Sit Hold
300 Meter Run or 250 Meter Row
.
CONDITIONING B
Tabata Air Squats
Rest in Bottom of Squat
.
CONDITIONING C
Tabata Sit Ups
.
CONDITIONING D
Tabata Walk Out Push Ups
Advanced Rest in Plank
.

Take It To The Max

 

Strength in Conditioning for Wednesday, September 30, 2015

Max effort training — like what we have  in store for today — is like the great equalizer of Strength In Conditioning FITness.

Though on the surface each athlete’s max effort may look different, deep down inside they are exactly the same!

Max effort workouts ask us to take each exercise to our highest capacity. In order to do this, we must have keen insight on the precise pace, weight, and mental stamina we need to sustain our work at maximum output.

This kind of training is truly fitness for body, mind, and soul. Can you take it to your max, rest, and then do it again with just as much passion and determination? SICFIT thinks you can. But we also want you to prove it! See you at the gym!

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WARMUP
90 Seconds of Jump Rope
10 Hollow Rocks
10 Arch Rocks
5 Back Bridge Lifts
.
GYMNASTICS
Max Time Handstand Hold
3 Attempts
.
SKILL
Double Under Review
.
CONDITIONING A
3 Rounds
1 Minute Max Effort Jump Rope
30 Second Rest
.
CONDITIONING B
3 Rounds
Max Effort Wall Balls
1 Minute Rest
LIFE: 4-12, 9ft
FITNESS: 20/14, 10ft/9ft
SPORT: 30/20, 10ft/9ft
.
CONDITIONING C
3 Rounds
Max Distance Farmers Carry
1 Minute Rest
LIFE: 15-25
FITNESS: 30-55
SPORT: 55-75
.

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