Spread the FIT with SICFIT Guest Days

 

Strength in Conditioning for Monday, June 2, 2014

Have friends and family members constantly begging you to be their workout buddy? Bring them to one of SICFIT Scottsdale’s Guest Days and show them just how many fitness pals they could have by joining in on our fun! This is the perfect opportunity to let SICFIT’s effective fitness programming you always brag about speak for itself! Who knows, bringing your loved one to a Guest Day (any regular fitness class from June 3-5) may change the rest of their lives!
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Guest Days at SICFIT Scottsdale

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WARMUP

“Baseline” for quality
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CONDITIONING A
5 Rounds
Thrusters (off rack)
45 Second plank hold + Max unbroken jump ropes (single or double) | score = number of jumps
2 Minute rest
SPORT: Heavy thrusters 3
FITness: Tough thrusters 5
LIFE: Hard thrusters8
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FINISHER
50 Hand release burpees for time
LIFE : 5-7 Hand release burpees EMOM for 5 minutes
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Aloha Athletes! Competition in Paradise Awaits!

 

Strength in Conditioning for Saturday, May 31, 2014

One week from today the festivities of SICEST of the Pacific West begin! We look forward to the awe-inspiring athletic performances that will surly be displayed on the beautiful Kaanapali Beach at the world-famous Sheraton Maui Resort & Spa. This competitive fitness event, testing skill, strength, and stamina in bodyweight, olympic lifting, gymnastics, and paddle board (yes, paddle board!) exercises will not only be a showcase of human physical potential, but one that is held in the backdrop of paradise! We wish the athletes luck, send the volunteers our gratitude, and say “Aloha!” to all those spectating!

Paddleboard

CONDITIONING
Teams of 4 | One person works at a time
2000 Meter row
75 Kettlebell swings
150 Sit ups
75 Kettlebell swings
1000 Meter row
150 Sit ups
75 Kettlebell swings
150 Sit ups
2000 Meter row
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How Well Rounded Are You?

 

Strength in Conditioning for Friday, May 30, 2014

We’ve got a big agenda today folks so it’s time to get to business and do work! Today’s programming mixes it up with a little bit of everything. Starting off with a nice leisurely row, followed by some gymnastics and bodyweight drills, and capping it all off with a little lifting couplet, there is truly something for everyone in today’s workout! Let your strengths speak for themselves and put your energy behind the skills that typically give you the most trouble. Today is a great day to check in with how well rounded of an athlete you are. Take  note and use that information to influence your training!
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DSC_0894

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WARMUP

1K Row
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CONDITIONING A
3 Rounds
Strict pull up holds + Ab mat sit ups + Max jump ropes for 60 seconds
2 Minute rest
LIFE: Ring holds | arm swing
FITness: 5 Negatives 3-5 seconds | hands together no swing
SPORT: Chin over bar max hold | hands locked behind head
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CONDITIONING B
8 Minute AMRAP
11 Back squats + 21 Hand release push ups
LIFE: Barbell only + 11 push ups
FITNESS: #95/65
SPORT: #135/95
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Improving Your Warm-up with Stabilization & Activation

 

Strength in Conditioning for Wednesday, May 28, 2014

The quadruped hip extension is a great pre-workout exercise that activates the glutes. While incorporating flexibility and stability exercises into your warm-up ensures that the low-back doesn’t hyper-extend during squats and deadlifts.

While stretching the hip-flexors helps, tightness is often accompanied by weak glutes and abdominals.  Weak glutes force the low-back and hamstrings to overwork during lifts. Weak abdominals make the deep hip flexor overactive in stabilizing the spine.  This is why holding a plate in front makes it easier to keep a more upright torso during squats. Activating the abdominals decreases tension in the deep hip-flexors – which were limiting hip extension.

Pair this exercise (7 reps per side for 3 sets) with a hip-flexor stretch to improve hip extension, stabilization, and glute activation – your low-back and hamstrings will thank you!
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Quadruped-Hip-Extension.

STRENGTH
Sealfit frog complex
Deadlift, upright row, hang squat clean, fronts squat, push press, back squat
5 Working sets of 3 reps each, try to build each set
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CONDITIONING
4 Rounds with wall ball
1 Small lap
15 Wall balls
Step up and over 6 boxes
1 Minute rest
*15 Burpee penalty for dropping ball
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Time for an Upgrade!

 

Strength in Conditioning for Thursday, May 28, 2014

Been rocking that white band for a while now and feel like your ready for an upgrade? Wait no longer athletes because your opportunity to earn your  Level II band is coming to a SICFIT gym near you tonight at 7pm! The Level II band is quite the coveted item at SICFIT Scottsdale, as it represents a commitment to strength in conditioning that requires time, persistence, and practice. Earning this band symbolizes to yourself and to your gym mates and coaches that you have put in the effort required to upgrade your status as an L2 athlete!

 Don Wong Level 2 Testing

 

STRENGTH
5-5-5 Press
3-3-3 Push Press
1-1-1 Push Jerk
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SKILL
Rope climbs
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CONDITIONING
3 Rounds
100 Meter sled push
20 Box ups
LIFE: No sled weight + box step up 20”
FITNESS: Sled 140/90 + 20”/ 24”
SPORT: Sled 180/140 + 24” 30”
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Guest Days at SICFIT Scottsdale!

Team SICFIT Scottsdale… Guest week is ONE week away! Who will be your guest?
Tuesday, June 3rd through Thursday, June 5th all classes are open to your friends and family. Invite them to join us for a complimentary class.
Tues/Thurs: 6am, 7am FITness, 9:30am Women’s Only, 12pm LAB, 4:30pm, 5:430pm, 6:30pm FITness
Wed: 5:30am LIFE, 9am Bodyweight, 12pm FITness, 5pm Bodyweight, 6pm Olympic Lifting, 6:30pm LIFE

Living Fulfilled with Functional Fitness

Strength in Conditioning for Tuesday, May 27, 2014

We train hard in the gym so we can enjoy our lives to the fullest outside of it! What better way to put your functional fitness to good use than in the great outdoors, where mother nature herself presents us with opportunities to use our bodies the way they were designed to be used?! Join your SICFIT Scottsdale family on our hike at Pinnacle Peak, Saturday, June 7th at 6am. Attendance is completely free and we invite your friends and family to tag along for the fun!
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WARMUP
2 Rounds: 10 squats + 10 push ups + 10 frog jumps + 10 sit ups
Dynamic scorpions, leg swings, samson stretch
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STRENGTH
Atlas Stones
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CONDITIONING A
250 Meter row
8 Stone lifts
500 Meter row
6 Stone lifts
750 Meter row
4 Stone lifts
1000 Meter row
2 Stone lifts
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CONDITIONING B
Tabata flutter kicks

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The Murph Challenge: An Ode to Will, Dedication, and Faith

 

Strength in Conditioning for Monday, May 26, 2014

SICFIT Scottsdale and Forged are honored to bring you the Murph Challenge! What better way to celebrate Memorial Day than  to remember a courageous American hero with a physical and mental test of strength and character. This burley workout is an ode to the will, dedication, and faith of LT. Michael Murphy, a Navy Seal who lost his life in Afghanistan. As we push ourselves and our camrades to finish this workout, let us be inspired by the bravery and selflessness that LT. Murphy displayed while facing oncoming fire to save the lives of his Fellow Seals.

Join SICFIT Scottsdale for the Murph challenge today during one of our free classes at 8am, 12pm, and 5pm.
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murph

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MURPH
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

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Hell Week Victims Still Recovering!

 

Strength in Conditioning for Friday, May 23, 2014

One week ago today, several of the most courageous, determined SICFITERS proved to themselves that they are capable of conquering even the most damning physical and mental challenges. Though they are likely all still recovering from the soreness and fatigue from Hell Week, we congratulate all of the graduates for accomplishments!

WARMUP
2 Rounds
1 Minute top of push up
1 Minute bottom of squat
1 Minute plank
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CONDITIONING A
5 Minute row
5 Easy pulls easy + 5 hard pulls hard
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CONDITIONING B
Tabata mash up
Push up + sit up
Jump rope + plank
Burpee + 20″ box jump
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Kayyem Signature Series: The Kipping Pull Up

 

Strength in Conditioning for Thursday, May 22, 2014

The kipping pull-up is a quintessential functional fitness exercise. It’s efficient, powerful, and uses nearly the entire body and manipulate the entire body through space. For many though, the coordination and strength needed to perform this exercise is either elusive or not at full potential. Tonight’s Kayyem Signature Series Clinic on the Kipping Pullup from 7-8pm will provide the tips, skills, drills, and strengthening exercises to turn the kipping pull-up into one of your strengths!
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Kayyem Signature Series
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WARM UP
1k Row @ 75%
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SKILL
Handstand push up progression
10 Minute EMOM
LIFE: 5-8 Push ups
FITNESSS: 3Wall walk + hold
Sport: 5-8 Men strict | 3-5 Women kipping hand stand pushups
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CONDITIONING A
4 Rounds
5-8 Dumbbell/ Kettlebell single arm row
21 Sit ups
30 Seconds plank :30
1 Minute rest
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CONDITIONING B
1k Row for time
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