Clearly Defined Goals = Clearly Defined Results

 

Strength in Conditioning for Thursday, September 24, 2015

You’ve been coming to SICFIT Scottsdale for a while. You’re feeling more comfortable and confident in all the, once-foriegn, functional fitness exercises we do. (And you’re even starting to keep the names of all those exercises straight!) The weights on your barbell, kettle bells, and dumbbells are going up — but your weight on the scale is going down.

Sound familiar? If it does, then we hope to see you this evening at 7pm for our Level 1 Test!

The Level 1 Test is the first of three fitness assessments we use here at SICFIT Scottsdale. At our gym, we don’t believe in blind progress. We want to be able to measure with acute accuracy just how far we have come  on our fitness journey — and we want to define clear goals for the road ahead.

By passing the Level 1 Test you will prove to yourself that you are ready for a new set of fitness goals that will challenge you to become an even better version of yourself than you are today!

We hope to see you tonight! And we can’t wait to see lots of new White Bands around the gym!

Level1testing1.12.14

 

WARMUP
3 Rounds
Yoga Flow
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CONDITIONING A
3 Rounds
12-15 Dumbbell Bench Press
90 Second Rest
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CONDITIONING B
3 Rounds
25 Bicep Curls
25 Wrist Curls
25 Superpersons
90 Second Rest
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CONDITIONING C
Full Tabata
Bottom of  Push Up Hold
Top of a Ring Row Hold
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COOL DOWN
Stretch
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The Power of Human Accountability

 

Strength in Conditioning for Wednesday, September 23, 2014

Want a sure fire way to increase your energy in the gym? Workout with a partner!

It’s a tried and true method. As inherently social beings, we humans have a funny way of showing up for others even when we aren’t so motivated to show up for ourselves! This fundamental aspect of our character is a fantastic tool in the fitness tool-box — and one that SICFIT Scottsdale draws on in every class!

In our group fitness classes — the great workout, the expert instruction of our coaches, the results we want — these are the things that brought us to the gym in the first place. Buts it the relationships we build — with our classmates, with our coaches, and even with the owners of this family run gym — that keep us coming back day after day!

Today we harness the power of the human accountability even stronger by having you all workout in teams! Notice the extra energy your partner draws forth in you. Notice how when you want to slow down or take a break, your partner somehow helps you find your reserve fuel to keep going!

Alone, we are capable of much. But together, we are capable of anything!

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WARM UP
500 Meter Row
Roll Out
5 Deadlift + Hang Power Clean + Front Squat + Press + Back Squat + Press + Behind Neck Press, B-Row
.
CONDITIONING A
12 Minute EMOM
Hang Power Clean
Hang Squat Clean
Front Squat
LIFE: Barbell
FITNESS: Increasing Weight Every 4 Minutes
SPORT: Increasing Weight Every 3 Minutes
.
CONDITIONING B
Team Workout
2-3 Person Teams w/ One Partner Working at a Time
1500 Meter Row
3 Big Laps
100 Air Squats
75 Sit Ups
50 Ball Slams
25 Burpees
10 Pull Ups Each
.
COOL DOWN
Partner Stretching

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Are You Ready to Level Up?

 

Strength in Conditioning for Tuesday, September 21, 2015

The more specific the goal, the more likely we are to achieve it!

At SICFIT Scottsdale, we are in the business of helping people define, refine, and visualize their goals. One of the many ways we do this is through our Level Testing. Every few months, we offer our members the opportunity to test their Strength in Conditioning skill against one of three level tests. Each test gets progressively more vigorous, requiring mastery of progressively more challenging movements, and an progressively greater mental determination and toughness.

This Thursday at 7pm, we will be offering the first of these tests, The Level 1 Test. This first challenge will test your competency and execution of some of the basic skills we work on here at SICFIT Scottsdale — How fast can you run 400 meters? Can you complete 80 air squats in two minutes? Or what about performing 15 consecutive successful wall ball tosses? Got 500 single unders or 15 dubs in your back pocket?

If you’re feeling confident about these and the other exercises found in the Level One Test, you just might be ready for the challenge! Join us Thursday Night at 7pm!

And if you’re not currently a member of SICFIT Scottsdale and would like to see for yourself how we can help you define, refine, and then ACHIEVE your fitness goals, call us for a free intro session! 480 – 922 – 3253.

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WARM UP
Agility Ladder
Stretch
.
STRENGTH
6 Rounds
5, 3, 1, 5, 3, 1
Back Squat (32×1 Tempo)
6-8 Pull Up
20 V-Up/Knee Tucks
Rest as Needed
Increase Weight Each Round
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CONDITIONING
4 Rounds
20 Kettle Bell Swings
20 Dumbbell Walking Lunges
Walking Rest
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CONDITIONING B
25 Close Grip Push Ups
25 Laying Leg Lifts
25 Jump Ropes
20-20-20
15-15-15
10-10-10
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Najla Kayyem presents Food as Fuel at Natural Grocers Scottsdale

Najla Kayyem presents “Food as Fuel” at Natural Grocers 100th store location in Scottsdale, Arizona.
This episodes take aways  and myth busters include why white rice over brown rice , what is corn syrup and why is it so bad for you and how many ounces of water do you really need. If you have not yet heard of Natural Grocers they are a 100% organic produce grocery store and they just opened their 100th location just 2 miles away from SICFIT Scottsdale. If you missed our last nutrition seminar we got you covered.

What’s Your Morning Movement Routine?

 

Strength in Conditioning for Monday, September 21, 2015

Did you know that a little bit of movement in the morning goes a long way? Getting the blood pumping first thing when we wake up has an energizing effect for rest of the day. A morning workout also warms up the muscles and mobilize the joints, helping us to feel our best from morning to night. Not to mention, hitting the gym in the AM gives us the healthy dose of confidence we need to shine brightly from the inside out!

If you’re used to coming to SICFIT Scottsdale in the afternoon or evening, try switching up your routine and joining one of our morning class times. Click the “Schedule” button above for a list of class times each day.

Even if you’re morning routine is already jam packed with no time for the gym to spare — have no fear! You can still get the benefits of a morning workout by dedicating as little as fifteen minutes in the morning to getting the body moving.

When you roll out of bed do some gentle stretching ­– similar to the dynamic warmups we do in the gym. When you take your dog for a walk, mix it up by adding in some lunges and air squats. Get the family involved and have a quick push up contest with the kids before they head off to school.

Whether you join your SICFIT family in the AM for a full class, or get creative with your morning movement routine — by taking this time out to take care of yourself — you will be setting up your whole day for SICCESS!

morning exercise

 

WARMUP
Line Drills
PVC Mobility
.
CONDITIONING A
4 Rounds
10-12 Bench Press
Run Big Lap
5 bBurpees As Fast As Possible
Rest 90 Seconds
SPORT: Burpee Pull Ups
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CONDITIONING B
25 Close Grip Push Ups
25 Laying Leg Lifts
25 Jump Ropes
20-20-20
15-15-15
10-10-10

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The Hip Hinge with Dowel for Forward Head Posture

 

Strength in Conditioning for Saturday, September 19, 2015

Office workers and athletes that experience neck pain, limited shoulder flexibility, and mid back stiffness can utilize the following movement to restore their posture.

Training a neutral spine position removes the need to try to rigidly maintain a good posture at work.  It restores the awareness of where the head is in relation to the thoracic spine.  The hip hinge movement pattern strengthens the thoracic extensors – making it easier to sit with a neutral spine at work – without expending muscular effort or having to think about pulling the shoulders back.

The hip hinge with a dowel or pvc pipe aligns the cervical, thoracic, and lumbar spine while training the hip movement needed for the deadlift.

The hands will be positioned at the neck and low back, while three points of contact are maintained throughout the movement with the PVC.  The three points are the back of the head, mid back, and tailbone.  If the contact point at the head is not maintained during the movement – this means that the head has come forward and the spine is no longer in neutral alignment.

Once the hip hinge with the vertical pvc and single leg version are improved, the athlete can progress to the barbell good morning and single leg RDL with kettlebell to load the pattern.  This allows for a nice progression that trains the central nervous system in spinal positioning, while strengthening the posterior chain, and preparing an athlete for a squat or deadlift.

Athletes should forget about “sitting up straight” and “pulling their shoulder blades back” – instead they should train functional movement patterns that instill good posture – making it second nature and a by product of strength training. 

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

Hip-Hinge-Dowel

WARMUP
Big, Dynamic Warm Up
Movement Prep
.
STRENGTH in CONDITIONING
20 Power Cleans SPORT bw 3/4 bw for ladies, FITNESS 135/95
20 Deadlift | LIFE: Kettle Bell | FITNESS: 135/95 | SPORT: Bodyweight/75% Bodyweight
20 Pull Ups | LIFE Ring Row | FITNESS/SPORT: Jumping/kipping
300 Meter Row or Run Big Lap
30 Burpees
300 Meter Row/Run
20 Burpees
300 Meter Row/Run
10 Burpees
300 Meter Row/Run
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COOL DOWN
Stretch
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Are You Up For the Whole Life Challenge?

 

Strength in Conditioning for Friday, September 18, 2015

If you haven’t signed up to be a part of Team SICFIT for the Whole Life Challenge, you have one more day to do so! Follow this link to get on it! 

Kicking off tomorrow, members of Team SICFIT will spend the next 56 days establishing the kinds of healthy habits that have the power to change their Whole Life! Through online accountability tracking, challengers will mark their progress in the following categories: nutrition, exercise, hydration, supplementation, mobility, personal reflection, and lifestyle.

If you aren’t a member of SICFIT, no worries! You can still participate in this challenge as part of our team! But if you are a member of our gym or are at least in the Scottsdale area be sure to join us for the challenge kick off tomorrow at 9am.

During the kickoff event we will be taking baseline measurements and workout scores, so we see just how much we improve over the 56 day challenge! We will also be taking a tour of Trader Joes (7555 E. Frank Lloyd Wright) to help you game-plan your grocery shopping during the challenge.

Are you up for the challenge?

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WARMUP
1K Row or 3 Big Laps
10 Curtis Ps w/ Barbell
.
CONDITIONING A
5 Working Rounds
10 Laying Knees to Elbows
10 PVC Overhead Squats
.
CONDITIONING B
50 Pull Ups for Time
5 Push Ups for Every Break
.
CONDITIONING C
11 Minute AMRAP
5 Burpees
7 Push Press
9 Push Ups
FIT/SPORT: 95/65
LIFE: 1 Round Fast + Rest 1 Minute

Pushing To Your Capacity, But Not Past It

 

Strength in Conditioning for Thursday, September 17, 2015

We love high intensity workouts here at SICFIT Scottsdale! But with intensity comes inherent variation — as intensity means something different for each and every one of our members. The speed, weight, and even the exercise itself that is intense for one person, may be like a walk in the park for another.

At SICFIT Scottsdale, we honor and embrace these differences! In fact, we love them! In each class we provide many options and modifications to make sure every person finds the perfect intensity for them!

In today’s workout we challenge our members to figure out their own peak level of  sustainable work intensity. During our two EMOM workouts (Every Minute On the Minute) we ask our members to choose the number of pull ups they feel they will be able to accomplish every other minute, for the entire workout. Their total reps across all rounds will determine their score. But there is a catch — if they do not meet their goal in a given round, that entire round does not count!

To us at SICFIT, true strength isn’t just about how much weight you can lift, how fast you can run, or even how many pull ups you can do. To us, true strength is about knowing your limits and being willing to push yourself to that capacity, without pushing past it!

 

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WARMUP
5 Minutes
60 Seconds of Jump Rope
30 Second Stretch
Roll Out
.
SKILL
Handstand Practice
.
STRENGTH
20 Minute EMOM
Even: 1-3 Deadlift (Increasing Weight Each Round)
Odd: Pull Ups
.
12 Minute EMOM
Even: Handstand Push Ups
Odd: Pull Ups
LIFE: Pike Push Up or Eccentric Regular
FITNESS: Inverted Box HSPU
.
CONDITIONING
2 Rounds
1 Minute Plank
30 Seconds Rest
1 Minute Mountain Climbers

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Got Diet Questions? We Have Answers!

 

Strength in Conditioning for Wednesday, September 16, 2015

Any of these questions sound familiar….

What is a carb anyway, and are they or aren’t they an enemy to my waistline?

What is a simple source of protein I can give my kids at breakfast that they will actually eat?

What is this whole paleo thing about, anyhow?

If any or all of these have been on your mind lately, you’re not alone! With all the conflicting sources of information about dietary health, it’s no wonder we get confused and frustrated about what we are supposed to be eating.

We at SICFIT Scottsdale want to clarify, simplify, and demystify healthy eating for you and your entire family at our signature nutrition seminar, Food as Fuel.

Join us this Thursday at 7pm, where we will answer all of the above questions, and so much more!

This will be our first Food as Fuel seminar offered along with our new neighbors, Scottsdale Natural Grocers! The seminar will be held in their store, located at 13802 N Scottsdale Rd #110, Scottsdale, AZ 85254.

Looking forward to seeing you all there!

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WARMUP
PVC Mobility
Burgener PVC
Burgener Barbell
.
OLYMPIC WEIGHTLIFTING
5 Minute EMOM
Hang Pull + Hang High Pull + Clean Pull High Pull
Then,
Power CLean
3, 3, 2, 2, 2, 1, 1, 1, 1
60-90 Second Rest
.
CONDITIONING
4 Rounds
24 Overhead Walking Lunges
16 Push Ups
16 Strict Sit Ups
8 Strict Pull Ups
LIFE: Regular Lunge, Banded Pull Ups
FITNESS: 25/10 lb. plate, Banded Pull Ups
SPORT: 45/25 lb. plate, Plyo Push Ups
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Blurring the Lines Between Strength & Cardio Training

 

Strength in Conditioning for Tuesday, September 15, 2015

At SICFIT Scottsdale, we love to blur the lines between strength training and cardio. In our eyes, if we can give your muscles a pump along with your heart rate — we are giving you the best bang for your sweaty buck!

Not to mention this style of training is proving, over and over again, to be the most effective way to workout. But even without the research, as the original functional fitness gym in Scottsdale, we’ve known this to be true from the get go!

If there were one exercise that is top-dog in both the strength-building and heart-rate-pumping categories — it is definitely the thruster! It’s fast paced, it’s heavy, and after a few of ‘em — if you weren’t already, you’ll definitely be a believer in SICFIT Scottsdale’s brand of fitness training!

Interested in giving out workout methodology a try? Call us to schedule your free intro  at 480-922-3253!

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WARMUP
800 Meter Run
Roll Out
PVC Mobility
Band Stretch Overhead
.
STRENGTH
8 Minute EMOM
2 Strict Press + 3 Push Press
.
CONDITIONING A
10 Thrusters | Rest 60 Seconds
8 Thrusters | Rest 60 Seconds
6 Thrusters | Rest 90 Seconds
5 Thrusters | Rest 90 Seconds
5 Thrusters
LIFE: Barbell
FITNESS: Same Weight All Rounds
SPORT: Increase Weight Each Round
.
CONDITIONING B
25 Burpees
Rest 1 Minute
400 Meter Run
Rest 1 Minute
250 Jump Ropes

 

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