Tight Hips? Stretch Your Hip Flexors.

Strength In Conditioning for Thursday, November 13th, 2014

Hip extension is needed for most athletic movements. Hip extension is a function of the glutes and hamstrings. Deadlifts, kettlebell swings, squats, and box-jumps all require hip extension to complete the lockout position of the movement as the hips go from flexion to extension in standing.

The glute max is often inhibited by tight hip flexors which causes the hamstrings and low-back to overwork during squats and deadlifts.  Improving hip extension requires a combination of stretching tight hip-flexors and activating the glutes.

The two main hip flexors include the superficial quadriceps (rectus femoris) on the front of the thigh and the deep hip flexor (psoas), which spans from the lumbar spine out to the leg.

The assessment below will allow you to determine if you have a superficial or deep restriction and what side is tight.

HipFlexor-Assessment
Hip-Flexor-Stretch-Tight-Hips

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

WARM UP
PVC, then
2 Rounds
100m run
5 Pull ups
10 Push ups
15 sit ups
20 squats
.
STRENGTH
5 Rounds Super Set
10 Deadlifts across
30-90 seconds rest
10 Bench press across
30-90 seconds rest rest
.
CONDITIONING
10 Minute AMRAP
.
LIFE
5 Head Cutters
10 Sit ups
15 Air Squats
.
FITNESS
5 Power Cleans 95/65
10 V Tucks/ Knees 2 Chest
15 Jump Squats
.
SPORT
5 Power Cleans 135/95
10 Toes 2 Bar
15 Wall Ball Shots
.

The 10,000 Hour Difference

.
Strength In Conditioning for Wednesday, November 12th, 2014

Do you know what the difference is between the average, everyday gym-goer and the expert competitive athlete? It isn’t entirely about inherent talent, genetics, or that they may be freaks of nature. Nope. The difference is 10,000 hours (Gladwell, 2011). 10,000 hours of dedication. 10,000 hours of precision focused practice. 10,000 hours of swallowing your ego and drilling the details rather than going for gains.

Isn’t it humbling to know that the athletic idols we aspire to be are not super humans, but rather they are just like you and I and have chosen to dedicate themselves to their physical craft? What are you willing to dedicate 10,000 hours to?
.

LiftFaceblackwhite.

WARM UP
Foam rolling 5min
Up down dog
PVC
.
SKILL
Quick foot ladder 10min
.
STRENGTH
3 Rounds Not For Time
15 Hollow rocks directly into 30 seconds of plank
15 KB Swings
100m Farmer DB/KB walk 
.
CONDITIONING
3 Rounds
Run then 1 minute rest
LIFE: 500m Row
FITNESS: 400m Run
SPORT: 400m Run w/ sandbag

 

As I Walk Through the Valley…

 

Strength In Conditioning for Tuesday, November 11th, 2014

 

Only the realest of the real are willing subject themselves to anything titled “Death by…” knowing they will not only come out on the other side alive, but also rise from their own sweat and ashes stronger than they were before. Today’s conditioning is more than just a physical battle; it is a battle of soul. Today we stare death in the face and decide not to lay down and surrender, but instead to lay down into a damn burpee! Oh, and then a power clean.

Here’s how it works:

“Death by” is a performed by doing one repetition of the given exercise in the first minute and resting for the remainder of the minute. Then two repetitions are perfomed on the second minute, resting for the remainder of the minute. This process is repeated until you can no longer complete the number of reps in the given minute. Your score is the number of minutes completed plus any extra reps.

Seem not so bad? Death doesn’t come around waving its hand and handing out business cards. It comes veiled only to creep up when you least expect it. Today, expect it around minute six.
.

.

WARM UP
Banded lunge
Scorpions
Shoulder & pec stetch w/ band
.
SKILL
3 Rounds Not For Time
10 Cal Row
10 Dips bench/box/rings
30 Seconds of jump rope practice
.
STRENGTH
Power Clean 20min
Perform 5 building sets of 3 *not touch and go*
.
CONDITIONING
Death by Hang Power Clean & Burpee
LIFE: 75/55
FITNESS: 135/85
SPORT: 165/105
.

SICFIT is pleased to announce the final races and tests of the 2014 SICEST of the SOUTHWEST III. We have also opened up 30 more spots and added a INTERMEDIATE individual division. 18 men and 12 women will get to compete alongside the PRO men and women on the GRID-LOT on December 6th. Register HERE  for the men and HERE  for the WOMEN. We have also opened up all 100 Kids Obstacle Course spots for FREE register HERE. 

As a member of SICFIT Scottsdale we would love for you not only to be a part of this event but take action in it. You can judge, volunteer, shake hands, compete or just come and watch all the fun. Regardless of what you come to do plan on staying all day. We will have Paleo food trucks, sponsors, vendors and a BEER garden serving all afternoon.

 

unnamed-38

Time to Get SIC n’ Griddy

 

Strength In Conditioning for Monday, November 10th, 2014

Old school meets new sport right in our own back yard! Come December 6th, SICFIT Scottsdale becomes the epicenter for the SICEST athletes to lay down their mind, body, and soul on the competitive Grid Lot. When the day is done, a new king, queen, and team will hold the title, SICEST of the Southwest… third edition!

Want in on the action? There is still time to register for the Pro WomenPro MenTeam Fitness (Intermediate)Team SPORT (Advanced), and Kids Obstacle course divisions. Behind the scenes more your style? Register here to volunteer or judge. To sponsor the SICEST Competition in the Southwest you can e-mail us at info@SICFIT.com.
.SSW III.

WARMUP
400m run
Side lunges
Lunge complex
Up down dog
Arm Swings
.
SKILL & STRENGTH
5 Rounds
5-8 Front Squat
Short rest
5-8 Strict Handstand Push up
LIFE: DB Shoulder press
FITNESS: Box or plate and abmat
SPORT: Strict-Strict Deficit
*Try to increase either load or repetitions from last week
.
CONDITIONING
For Time
LIFE
800m Run
50 Air squats
40 Sit ups
30 Push ups
20 Ring row
10 Burpee
.
FITNESS
1200m Run
50 Goblet Step up | 25 per leg | 53/35 KB | 20” box
40 Knees 2 chest
30 Paralette push ups
20 Pull ups
10 Burpee Box Jumps
.
SPORT
1 Mile run
50 Pistols
40 Toes 2 bar
30 Hand stand push ups
20 Chest 2 bar pull ups
10 Burpee pull ups
.

Online Fitness Assessment

 

Strength in Conditioning for Friday, November 7, 2014

FlexibilityRx™ was created to provide athletes with a system of performance based flexibility training for functional fitness programs.  One of the major components of this training system is the breakdown of the squat into seven points of performance.  The free SquatRx guide includes flexibility and stability exercises for each point of performance.  You can download the SquatRx Guide here.

While the squat is a useful tool for finding weak points in movement, active range of motion flexibility assessments and core stability assessments can be used on their own to quickly identify the biggest areas for improvement.

The online fitness assessment consists of nine tests that every athlete should evaluate on a regular basis.  The assessment and corresponding guide is based on the joint-by-joint approach to flexibility and stability training.

The Joint-By-Joint Approach

The joint-by-joint approach (popularized by Gray Cook and Mike Boyle) explains that joints alternate between requirements for mobility or stability.  Here is the take-away:

Increase Flexibility in the ankles, hips, thoracic spine, and arms;
Train Stability for the knees, low-back, and scapula.

 Movement Competency Versus Strength Capacity

The ability to move well and perform fundamental movement patterns is called movement competency.  An athlete that has both flexibility and stability can practice motor control during functional movement patterns to develop movement competency.  Movement competency is the basis for strength development (strength capacity).

Online-Fitness-Assessment

You can take the Online Fitness Assessment and Download the Free Guide (A Joint-by-Joint Approach to Flexibility & Stability Training) by clicking this link!

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

 

WARMUP
5 Minutes of jumping rope
Lower 4
PVC
.
STRENGTH & SKILL

Snatch practice
.
CONDITIONING
LIFE/FITNESS
Hang power snatch into overhead squat
Power snatch into overhead squat
Hang squat snatch
Full snatch
SPORT
Work up to a heavy hang squat snatch + 1 overhead squat

Chambers Clinic proudly announces its new location inside of SICFIT Scottsdale!

slide2_kids1

Chambers Clinic proudly announces its new location inside of SICFIT Scottsdale!

Dedicated to ensure patients achieve optimal health, the team at Chambers Clinic (SICFIT location) focuses on specialized sport therapy treatments developed to increasing athletic performance. Chambers Clinic will help you increase energy, improve physical activity and treat athletic injury.

Stop in or call 480.389.3265 to set your appointment.*

 

Hours and Availability

Dr. Bridget Fitzgibbons, NMD:

Tuesday 5:30pm-8pm

Dr. Keith Chambers, NMD

Wednesday 6pm-8pm

Conditions treated include fatigue, sports and overuse injuries, musculoskeletal pain, osteoporosis, heart health, rheumatoid arthritis, food sensitivities, high blood pressure, hypothyroidism, adrenal fatigue, PCOS, menopausal symptoms, men and women’s hormone replacement and enhancement, weight loss and detoxification, anti -aging and medical aesthetics. Each patient is treated individually and may be prescribed herbs, nutritional supplements, injection therapies, nutritional and lifestyle counseling, acupuncture or a combination of treatments tailored to the individual needs of that patient.

 

Warren Miller, Licensed Neuromuscular Therapist

Tuesday, Friday and Saturday – 9am-4pm

Specializes in myofascial and trigger point release, therapeutic massage, deep tissue, repetitive use injury therapy and active release technique.

*Additional times available by appointment.

 

Combining naturopathic and allopathic medical approaches to help each patient achieve harmony within the body, Chambers Clinic strives to identify and treat the cause of disease, not just the symptoms.

Turn Up The Volume to Drown Out the Noise

Strength In Conditioning for Thursday, November 6, 2014

It happens to all of us. That day when the voice inside our head successfully convinces us that skipping our Strength in Conditioning session serves us more than sticking to our commitments to ourselves. And sometimes that voice is right and we have been way passed due on cutting ourselves a little slack. But sometimes listening to that voice only does one thing… it makes the voice louder. If we listen to it over and over again, eventually it overpowers the voice that knows just how good it feels to stick to our training and diet regimen.

Don’t let that voice in your head turn “that day” into “that week,” “that month,” or “that year.” You have the power to turn the volume up or down on all of the billions of thoughts running through your head each day. Crank up the noise for the voices that motivate you and drown out the ones that don’t!
.
two wolves>

WARM UP
PVC
.
SKILL
Battle Ropes
.
STRENGTH
4 Rounds
10 Strict press
Short rest
10 Dumbbell Step ups total
.
CONDITIONING
12 Minute AMRAP
LIFE: 3 Chumps + 6 thrusters 65/45 + 9 sit ups
FITNESS: 3 Chumps + 6 thrusters 95/65 + 9 knees 2 chest
SPORT: 3 Bar facing + 6 thrusters 115/75 + 9 toes 2 bar
.

#FailOnPurpose

Strength In Conditioning for Wednesday, November 5, 2014

For all the goof balls, loony toons, and class clowns… to those who got-a-million-of-em and prankster is your middle name… this obstacle run was practically invented for you! Inspired by what is perhaps the most absurd game show ever, the Ridiculous Obstacle Challenge 5k is 3.1 miles of hilarious epic fail after epic fail, as you and others  get tossed around by “12 larger than life obstacles including the infamous Wrecking Ball, the brand new Sweeper, Jump Balls, and the World’s Largest Inflatable Water Slide!”

The run will take place on Saturday and Sunday 11/14 & 15 at Salt River Fields at Talking Stick on Pima Road in Scottsdale. Sign up at the gym today or call us at 480-922-3253 to get in on the ridiculousness!
.

Photo Credit: Nicole Hirsch www.nicolehirschphotographyevents.com

Photo Credit: Nicole Hirsch www.nicolehirschphotographyevents.com

,
WARM UP
5 Minutes of foam rolling
Up down dog
PVC
.
SKILL
Quick Foot Ladder 10min
.
CONDITIONING
LIFE
40 Push ups on toes with abmat
60 Sit ups
80 Air squats
Every time you break run 100m
FITNESS
80 Push ups on the toes with abmat (women do 40 on toes)
120 Sit ups
160 Air squats
Every time you break run a 200m
SPORT
50 strict pull ups
100 push ups
150 sit ups
Every time you break run a 400m
.

Can You Last Until Morning?

 

Strength In Conditioning for Tuesday, November 4, 2014

It’s only fitting that Halloween is haunted by SICFIT Scottsdale’s 12 Hours of Hell looming in the not-so-distant future. From 6pm to 6am on 11/14-15, you will be tested in ways that require much more than physical strength endurance, and stamina; your very heart and soul play a major role in this game. Prepare to be pushed passed your comfort zone in 12 hours of total torment that is totally worth it!

In these 12 hours, you will be pushed in rowing, running, lifting, hiking, swimming, and your ability to put mind over matter. It doesn’t matter what level of fitness you are at, just be prepared to show up and don’t quit! Graduation is not guaranteed. It’s earned.

Are you in? Sign up at the gym today or email info@sicfitscottsdale.com.

Friday, November 14th 6pm-Saturday November 15th 6am
.
CrossFit Scottsdale Hell Week Bootcamp.

WARMUP
Banded lunge
Scorpions
Shoulder & pec stretch w/ band
.
SKILL
Pull up progression
Kipping and butterfly technique and practice
.
STRENGTH
Deadlift
LIFE: 4×8 across
FITNESS: 5×5 across
SPORT: 6×3 across
.
CONDITIONING
4 Rounds
LIFE: 200m Run + 10 jumping pull ups + 40 single unders
FITNESS: 400m Run + 10 pull ups + 20 double unders
SPORT: 400m Run + 4 muscle ups + 40 double unders
.

 

Page 2 of 31512345...102030...Last »