Paleo Works!

 

Strength in Conditioning for Tuesday, April 15, 2014

SICFIT Scottsdale’s Food as Fuel seminar is tonight at 7:30. Join us to learn the basics of what the Paleo Diet is, why it will enhance your hard work in the gym, and how to make it work for you and your family! To give your Paleo Lifestyle the head start or the reinforcement it needs, here is a delicious recipe from nomnompaleo for a healthy and spicy side dish. Below is the list of ingredients you will need, and you can click here for the full recipe. Enjoy!

  • 1 large cauliflower
  • 1/4 cup coconut oil
  • Kosher salt
  • 1/4 cup capers, drained
  • 1/4 cup chopped Italian parsley
  • 2 cloves garlic, thinly sliced lengthwise
  • 1 teaspoon Aleppo pepper (or red pepper flakes)
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purple cauliflower.

CONDITIONING A
5 Rounds
5 Deadlift touch and go
1 Minute Jump rope
21 Push ups
2 Minute walking rest

CONDITIONING B
2k Row

Photo by: Masha

How To: Knees-2-Elbows

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Strength in Conditioning for Saturday, April 12, 2014

When it comes to Knees-to-Elbows, its all in the rhythm baby! A prerequisite to stringing several of these movements together is the kip. Practice just kipping for a few minutes, really emphasizing swinging your chest forward and legs back in the front, and then chest back and legs forward on the way back. Once you have warmed up your kip, Knees-to-Elbows becomes just a more emphasized expression of this same movement. Use your core strength to snap your knees up to your elbows as you actively press the bar down using the muscles in your upper back. As soon as your knees make contact with your elbows, swing your legs down and back behind the plane of the bar to force your body into your kip once again. Often times the second Knees-to-Elbow is the most difficult one to string together, but fight for it and by the 3rd or 4th rep you may find your rhythm easily.
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Branson Murphy - CrossFit Scottsdale>

ROLL OUT
Use a barbell and roll out inner/outter/center quad
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WARM UP
200 Meter run
5-10 Banded good mornings
10 Handstand shoulder touches
5 Plyo push ups off wall or ground
5 Squat jumps
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MOBILITY
Angry splits
2 Minutes front to back on both sides
1 Minute side to side
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SKILL
Knees to elbows
Handstand pushups
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CONDITIONING
3 Rounds
10 Chest to bar pull ups | Rest 20 sec onds
10 Sit ups | Rest 20 sec onds
10 Handstand push ups | Rest 20 sec onds
10 Knees to elbows | Rest 20 sec onds
10 Push ups | Rest 60 sec onds
LIFE: Ring Rows | 5 Negative handstand pushups |5  Negative knees to elbows | 5 Negative pushups
SPORT: Muscle ups
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COOL DOWN
5 Minutes Z1

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The Real Challenge is in the Kitchen

Strength in Conditioning for Friday, April 11, 2014a

For many of us, staying disciplined in the gym is not a challenge. We enjoy coming to SICFIT Scottsdale to see our friends and to get our daily dose of post-workout endorphins. The real challenge lies in the kitchen! Nutrition is the foundation of your fitness; it simply is not possible to burpee, OLY lift, or run your way out of  bad diet. SICFIT Scottsdale has got your back with all the information and support you need to get and keep your diet in check. Join us April 15, 2014 at 7:30pm-8:30pm at SICFIT Scottsdale to learn how to use food to reach your performance or weight loss goals.
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MorpheusABsKitchen.

WARMUP
5 Minute row, air dyne, or run
Dynamic movement
Bar warm up
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MOBILITY
10 Minute squat text
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SKILL
Thruster
Back squat
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CONDITIONING A
LIFE: 10, 8, 6, 4 Back squat | Rest 20 Seconds | 5, 5, 5, 5 Negative pull up or pull up
FITNESS: 6, 4, 2, 6, 4, 2 Back squat | Rest 20 Seconds | 5, 5, 3, 3, 3, 1 W. pull up or pull up
SPORT: 3, 2, 1, 3, 2, 1Back squat | Rest 20 Seconds | W. Pull up 5, 3, 1, 5, 3, 1
Rest 3 Minutes
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CONDITIONING B
30 Thrusters for time
LIFE: 65/45
FITNESS: 115/75
SPORT: 155/115
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COOL DOWN
5 Minute z1
Couch stretch series
Angry over head

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SICFIT Scottsdale Opens Doors for Guest Week

 

Strength in Conditioning for Thursday, April 10, 2014

Don’t forget to bring a few friends and family members with you next week to your favorite SICFIT Scottsdale class. Guest Week is all about sharing the benefits that the SICFIT Scottsdale Strength in Conditioning Program has brought to your life with those you care about. So tell your friends and family that the time for excuses is over, and the time to get back in shape, fit for the first time, or ramp up their workouts, is NOW! Class for your guest is on us. We look forward to meeting everyone!
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look-better-naked-sicfit

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ROLL OUT
Shoulder Complex
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WARMUP
5×5 HSPU
5×10 Seconds frog stand
3×5 Pistols (each leg)
3×5 Back and hip extensions
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MOBILITY
Sexy stretch
Russian baby maker on wall
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CONDITIONING
20 min AMRAP
25-20-15-10-5
Pull ups
50-40-30-20-10
Lunges
Rest 1 minute between rounds
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COOL DOWN
5 Minutes Z1
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Strengthen Your Core with FlexibilityRx

 

Strength in Conditioning for Wednesday, April 9, 2014

“A well-rounded strength & conditioning program consists of upper and lower body pulls (pull-ups, deadlifts), presses (pushups, squats), as well as core exercises consisting of ‘anti’ movements.  The three types of ‘anti’ movements that develop the stabilizing function of the core are anti-lateral-flexion (side-planks), anti-extension (RKC planks), and anti-rotation (rotatory band plank).  This week’s FlexibilityRX sequence focuses on three movements that develop rotatory core stability.” -Kevin Kula of FlexibilityRx
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FRXc-sW-Rotatory-Stability-Sequence

 

ROLL OUT
Forearm and outer quad
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WARMUP 
5 Minute Jump rope copmlex
5 Minutes:
200 Meter run
5 Russian KB swings
5 Air squats
5 KB press
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MOBILITY
Angry bear
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SKILL
Toes to bar
Kettlebell Snatch
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CONDITIONING
200 Meter run
21 Kettlebell snatch
400 Meter run
15 Toes to bar
15 Kettlebell snatch
800 Meter run
9 Toes to bar
9 Kettlebell snatch
1000 Meter run
21 Toes to bar
LIFE: 26/18 Kettlebell |30, 18, 42 seconds of hallow rocks
FITNESS: 1 Pood/26 Kettle bell
SPORT: 1.5 Pood/1 Pood
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COOL DOWN
25  Minute cap
10 Min Skill Practice
Iron Cross/Dip Holds/L Sits + Coaches Choice

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SICFIT Weighs in on Weight Loss

 

Strength in Conditioning for Tuesday, April 8, 2014

Weight is touchy subject in our culture. It is sort of a paradox that while the rate of obesity and overweight is higher than ever, so is the number of people (both men and women) who struggle with eating disorders. At SICFIT Scottsdale, we work hard to provide you with a solid, healthy foundation to help you lose and manage your weight. From nutrition seminars, daily fitness classes, and even personal weight loss coaching, we have all the resources you need to achieve and maintain your body’s healthy weight. Let’s do this weight loss thing the right way and make it last a lifetime!
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hallie before and after.
ROLL OUT
Calf

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WARM UP
5 Minutes Z1
5 Minute AMRAP
5 Front Squats
5 Hang Muscle cleans
5 Press
15 Lunges
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SKILL
Power Cleans
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CONDITIONING
30 Minute cap
12-9-6-3
Power cleans + burpees
Rest 8 minutes | Repeat 2-3x
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COOL DOWN
5 Minute z1
Cobra/Down Dog/Pec Stretch

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Feelin’ the Itch to Lift?

 

Strength in Conditioning for Monday, April 7, 2014

If you’ve been feelin’ the itch to lift we’ve got some great news for you! SICFIT Scottsdale now offers an Olympic Weightlifting class on Wednesdays at 6pm! Come to get specialized instruction on these dynamic lifts, hone in on your form, and start racking up your PRs!

 

Coach Erin
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ROLL OUT
Lats
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WARMUP
Plate agility warm up
Then, 2×15 of each
Pull Up + push Up + lunges  + walk the dog
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MOBILITY
Angry Samson
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CONDITIONING
60 Second double unders
60 Second Rest
60 Second Kettlebell swing
60 Second Rest
60 Second Sit ups
60 Second Rest
60 Second Mountain Cimbers
60 Second Rest
60 Second Airdyne
60 Second Rest
60 Second Air squats
60 Second Rest
60 Second Bear crawl
5 Minute Rest between sets | Repeat
LIFE: 26/18 Kettlebell
FITNESS: 1 Pood/26 Kettlebell
SPORT: 1.5/1 Pood
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COOL DOWN
5 Minutes Z1
Couch Stretch



SICFIT Scottsdale: Strengthen Your Life

 

Strength in Conditioning for Friday, April 4, 2014

Sometimes when we wake up in the morning we simply don’t feel like showing up for our lives. We’re tired, burnt out, and all the things that we usually enjoy suddenly seems like annoyances. Sometime when we feel this way, it is our body and mind’s way of telling us that we need to slow down, take a break, and rejuvenate. If this sounds like you, perhaps it is time to take a vacation from your everyday life and reconnect with what is important to you.

Other times when we don’t feel like showing up for our lives it is because we have spent too much time in the passenger seat and need to grab onto the steering wheel to create some momentum. If this sounds like you, make sure you do the things today that your tomorrow self will thank you for. SICFIT Scottsdale is here to support and strengthen you so that when it comes to your life, you can SHOW UP AND DON’T QUIT!
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WakeUpKickAssRepeat

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WARMUP
10 Rounds
100 Meter row + 20 lunges
*Each round raise the drag from 1-10
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SKILL
Double unders | tuck jumps | single unders | jump rope
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CONDITIONING
300 Meter run + 30 double unders + 30 box ups
600 Meter run + 60 double unders + 20 box ups
900 Meter run + 90 double unders + 10 box ups
LIFE: Run or row | 2:1 single unders | box step up ”20
FITNESS: Run or row | 3:1 single unders | box jump up/step down  “24/20
SPORT: Increase box height each round  20’/24/30
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Lateral-Stability Sequence

Heavy squatters with low-back pain often have a QL strength difference – a 5% difference in fatigue resistance per side in the side plank is correlated with low-back pain. The Single-Leg RDL band variation trains the glutes in 3D (extension/abduction/external-rotation), while the kettlebell carry integrates QL with contralateral glute function. Use this sequence to bulletproof your knees and low-back and watch your lifts skyrocket.
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Side-Plank-SquatRx-Lateral-Stability

 
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Do You Even Function, Bro?

 

Strength in Conditioning for Thursday, April 3, 2014

At SICFIT Scottsdale, you won’t find anyone doing calf raises, lateral pull-downs, or spending hours on end on an elliptical. To us, training one muscle at a time or working cardio exclusively makes no sense what-so-ever. Instead, the SICFIT Scottsdale physical fitness methodology uses functional movements to condition and train the body in the way it was meant to be used! Functional movements challenge us to tap into our body’s fullest expression of power, and channel it competently during physical tasks. Functional exercises not only make us stronger in the gym, but strengthens our command over our lives as well.
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functionalfitness

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WARMUP

5 Minutes of foam rolling
PVC mobility
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STRENGTH
6×3 bench press
5×5 Each side dumbbell/kettlebell row
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CONDITIONING
Russian kettlebell swing + sumo deadlift high pull + goblet squat + push press
Round 1: 1 Minute at each station and 30 second rest
Round 2: 45 Seconds at each station and 30 second rest
Round 3: 30 Seconds at each station and 15 second rest
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Photo by: Health Gauge
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