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
.

 

SICFIT Taking Over the Valley

.
Strength In Conditioning for Monday, November 3, 2014

Did you hear we are about to have a new addition to the SICFIT family? By 2014’s closing, SICFIT Old Town will be spreading the SICEST fitness and lifestyle training, private coaching, and community in the Valley even further!

SICFIT Old Town features three separate floor spaces: one for weights and strength training; another for stretching, yoga and spin; and another outdoor space for general physical fitness and conditioning. 

Get fit or die trying people, because SICFIT is about to take the world by storm!

For more information or to schedule your first workout session with a Coach call 928.380.6163 or email Chris@SICFITscottsdale.com.

SICFIT Old Town is located at 7000 East McDowell Rd. 85257
.
SICFIT Old Town.

WARMUP
400m Run
Side lunges
Lunge complex
Up/down dog
.
SKILL & STRENGTH
5 Rounds
5-8 Front squats
Short rest
5-8 Strict handstand push up
LIFE: Dumbbell Shoulder press
FITNESS: Box or plate and abmat handstand pushup
SPORT: Strict/strict deficit
.
CONDITIONING
3 Rounds
10 Hang Power Cleans + 10 Burpees
Then,
3 Rounds
10 Shoulder to overhead
10 Toes to bar
LIFE:  65/45 | Sub 20 sit ups for toes to bar
FITNESS: 95/65 | Sub 10 knees to chest for toes to bar
SPORT: 135/95
.

Traction Combo for Hip and Shoulder Mobility

 

Strength in Conditioning for Saturday, November 1, 2014

Traction refers to the decompression of the hip or shoulder joint-capsule.  Both the head of the humerus and head of the femur can be tractioned to create space in the joint-capsule.  Fifty percent of range of motion is in the joint-capsule and the surrounding ligaments and deep muscle fibers.

JointCapsule

As Chris Frederick (author of Stretch-to-Win) points out,

“When full ROM in a joint is inhibited, then ROM in the muscle is also restricted, because muscles attach to bones and bones connect to other bones by way of joints. The muscles that are the closest and deepest layers will react to positive or negative changes in the joint capsule. 

These muscles are shorter in length and anatomically and functionally closer to the joint capsule than the muscles that cross two or more joints; when released, therefore, they pave the way for the longer muscles to release faster and more efficiently.”

Traction can be used before, between, and after stretches.  If you are extremely tight in the glutes and hip, you may want to begin with traction, stretch your hips and then traction again at the end.  This hip and shoulder traction combo can also be used on it’s own as a quick mobility sequence pre-workout.

While this combo focuses on traction itself, traction should be applied during all of your stretches.   Lengthening the spine during lower body stretches (glutes) and using bands not only to stretch muscles, but also to create space in the joint-capsule during the stretch (lats).

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

 Traction-Combo-Joint-Capsule-Mobility

BASELINE TEST
Baseline at 50% capacity
5 Minute walking rest
Baseline at 100% capacity
10 Minute walking rest
Baseline at 50% capacity

.

Workout of the Walking Dead

 

Strength in Conditioning for Friday, October 31, 2014

This workout takes halloween to a whole new level of scary! So before you put on your costumes, spike the pumpkin punch, or patrol the neighborhood with your little trick-or-treaters, hit up SICFIT Scottsdale for this workout nightmare! Tonight when you leave feeling like the walking-dead, you can consider it as just getting into character!

Happy Halloween!!

Happy Halloween!!

.

WARMUP
Movement prep
.
CONDITIONING
3 Rounds of 1 minute max rep/calorie at each station
Wall-balls
Hang cleans
Box ups, 20″
Push-press
Row for calories
1 Minute rest
LIFE: Ball slam, barbell hand clean, box step up

./

 

Feel Your Best During Feel-good Season!

 

Strength in Conditioning for Wednesday, October 29, 2014

Cozy sweater season does not have to be hide-my-seasonal-stomach-behind-this-slouchy-sweater season too! When the rest of the world uses the holidays as an excuse to jump mouth first into indulgence, SICFIT Scottsdale can help you make healthy and satisfying choices throughout this sugary, creamy, cheesy time of year with our Shed the Stuffing Seminar!

Learn how to enjoy the holiday season without feeling deprived, or like you have just undone 11 months worth of hard work and discipline in the gym and in the kitchen. Join SICFIT Scottsdale Tuesday, 11/18 at 7pm and commit to feeling your best during this feel-good season!
.
HealthyHolidays

MOBILITY
Foam roll + bands + PVC + partner stretch
.
CONDITIONING A
5 Rounds
1 Minute run or row at 50% capacity
1 Minute run or row at 75% capacity
.
CONDITIONING B
EMOM for 11 Minutes
8 Dumbbell push press
8-10 Reverse pull up
.
CONDITIONING C
EMOM for 11 Minutes
7 Single arm kettle bell swing (14 total)
15 Mountain climbers (30 total)
.
STRETCH
.

Photo by: Jeff Kubina
.

 

Page 2 of 31412345...102030...Last »