Let’s Get Rolling


Strength in Conditioning for Friday, October 23, 205

Walking is rolling standing up – with a higher demand for stability.  A lack of mobility is often the result of poor stability – soft-tissue restrictions and joint fixations are a compensatory stabilization strategy.

Rotational stability and power is needed in all sports and by all athletes.  If you have a hip or shoulder problem you may want to assess your rotary stability with rolling.  The thoracic spine is often stiff and needs more mobility in extension and for rotation.  After mobilizing thoracic spine rotation, integrate some rolling into your warmups and daily routine.



Rotary stability is largely a function of the internal and external obliques, which are often inhibited.  Rolling taps into developmental movement patterns in which babies learn to stabilize the torso for arm and leg movement.  Adults spend little to no time on the round and can benefit from learning and practicing the two upper and two lower body rolling patterns.

“As babies, we have mobility first, then we learn to stabilize. Later, as we begin to move poorly for whatever reason, the brain sacrifices mobility to supply stability. To regain the missing mobility, we need to reestablish stability first. “ – Gray Cook

“Tonic holding is what the sedentary culture does when it’s not prepared for activity. Rather than jumping into the gym without preparation, we need to start with core stability and motor control before moving to extremity training. For instance, the core needs to be firing properly before we hit the bench press. When we bench without good core motor control, we’re building exterior musculature the interior can’t support.” – Secrets of Primitive Patterns

Before You Get Rolling

The first consideration for rolling is neck mobility.  If an athlete has neck pain during active range of motion or is really restricted in their cervical spine they should first see a rehab specialist that can create some mobility.  The neck drives movement and is critical for initializing the two upper body rolls.

Take this simple test and see if you have adequate neck range of motion…

  • Touch your chin to your chest
  • Look up at note if your forehead is horizontal with the ceiling
  • Look left, then right – noting if your chin is parallel with your clavicle

If you don’t have pain and are close to full range of motion in each direction you are good to go.  Secondly assess your shoulder flexion.  Make sure that your shoulders are free of pain or pinching (impingement) while lying on your back with the arms overhead.  Restricted thoracic rotation will also affect your ability to roll.

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

Related Resources

Perry Nickelston: Core Rolling Patterns: The Soft Roll (link)
Secrets of Primitive Patterns (link)
Dynamic Chiropractic: Primal Rolling Patterns for Core Sequencing (link)
Functional Movement Systems: Rolling Upper Body (link)
Using Rolling to Develop Neuromuscular Control (link)

Parter Rows
2x 100 Meter Sprints, Alternate
Build to Heavy Clean and Jerk
10 Rounds
1 Clean and Jerk (85-90% of heaviest today)
5 Pull Ups
5 Push Ups
5 Air Squats


First Race Announced for SICest of the Southwest IV!

Ladies and Gentlemen, Boys and Girls, Competitors of all ages… SICFIT is excited to announce the 1st of 5 races that all teams will complete for the Title of SICest of the Southwest IV on December 5th in Scottsdale, AZ!

Remember when we told you to practice lifting heavy s*** and running fast with it? Well, here you go… Next weeks clue, practice your double unders with a goal of 20 UNBROKEN every round.

RACE I  “Get on the Line” Slam Ball Relay

4 Rounds of suicide run with slam ball (20’ and back, 40’ and back, 60’ and back, 80’ and back, 100’ and back). The ball must cross each distance line, and touch the ground. After each complete lap the ball must touch the ground before the next athlete starts. Teams can go in any order but each person must complete one round. Duos can also go in any order but must complete two rounds each. Men & Women will use the same weight.

SPORT #80 slam ball FITNESS/MASTERS #50 slam ball

To register a team of 2 or 4 click HERE:

To become a volunteer rockstar (you will receive swag & a cup of cold beer) click HERE:

To be a  judge (Get $25 + swag for the day) click HERE:

SICest of the Southwest video

Chris Gartrell

SICFIT Ambassador, Chris Gartrell

Learning to Treat a Treat Like… Well… A Treat!


Strength in Conditioning for Thursday, October 22, 2015

Learning the importance of eating nutritiously is one of the most valuable lessons we can teach our children. With Halloween just around the corner, it’s the perfect time of year to use as a learning experience for our kids. Instead of letting another year go with sugar-crazed kids (and the melt-downs that follow…) let’s teach them how to treat a treat like… well… a treat!

After your kiddos have their Halloween fun — getting dressed up and filling their pillow-sacks and jack-o-lanterns to the brim — encourage them to choose the treats they want to keep wisely! Let them know that if they’re willing to part with their sugary loot, they can earn something much more valuable… CASH MONEY!

Each pound of candy is worth one dollar when turned in to any SICFIT Scottsdale coach. But the value of this lesson is greater than anything money (or candy) can buy!

Instead of getting stressed out by all the food indulgences this time of year can bring, lets use them as a teaching opportunity for our kids! This SICFIT Scottsdale event is another tool in your toolbox to help encourage our kids towards healthy habits. But remember, our kiddos learn best by example… so the best thing you can do for them is to take care of yourself!


Kettle Bell Warm Up
90 Second Swings
10 Goblet Squats
2 Waiters Walk Each Arm
3 Turkish Get Up Each Arm
Handstand Holds
10 Minute EMOM
Even Minute: 6-8 Handstand Pushups or Inverted Push Ups
Odd Minute: 10-15 Goblet Squats
10 Minute EMOM
Even Minute: 8-10 Bench Dips
Odd Minute: 10-15 Straight Leg Deadlift

Taking Our Workout to the Great Outdoors


Strength in Conditioning for Wednesday, October 21, 2015

After a few rainy days it seems like the weather has finally broken out here in the dessert and Fall is in the air! This means one thing at SICFIT Scottsdale — we’re taking our workouts to the great outdoors to sweat in the fresh air!

On the docket for today we have 50 meter farmer carries. These exercises are fantastic for building strong shoulders, a stable core, stamina for days, and a killer grip! We’ll be taking our kettle bells and dumbbells into the parking lot to do our farmer carries while enjoying Phoenix Fall weather at its finest!

There is something about the cool Autumn air combined with the warmth from the sun that is just so peacefully energizing. Let’s take this energy into our workout today and enjoy every last rep!


PVC Mobility
12 Bent-over Supinated Barbell Row
10 Laying Leg Lifts
6-8 Z-Press
90 Second Rest
6 Rounds
50 Farmers Carry
6 Ball Squats
6 Ball Slams
250 Meter Row
1 Minute Rest

Improving Thoracic Rotation From FlexibilityRx


Strength in Conditioning for Tuesday, October 20, 2015

If you have one shoulder that is more flexible than the other (asymmetry) or poor shoulder mobility – assess your thoracic rotation.  If your mid back area is locked up – improve thoracic rotation – instead of just foam rolling your lats or stretching your pecs.

When I take an athlete through a Functional Movement Screen and they have an asymmetry or dysfunctional score on shoulder mobility I first address thoracic rotation.  You can ‘google’ Apley Scratch Test or Shoulder Mobility (Functional Movement Screen) to gauge your shoulder mobility.

The thoracic spine is hard to isolate, when you rotate to one side each individual vertebrae contributes to what is called mutli-segmental rotation.  The key to spinal rotation is movement through the thoracic spine. When the hips or thoracic spine don’t rotate the low back becomes hypermobile.  This is why golfers often have low back pain – they have poor hip and thoracic spine mobility and end up rotating through the lumbar spine.

If someone has limited left rotation – improve that pattern before reassessing shoulder mobility.  This stretch will allow you to reassess thoracic spine rotation without having to isolate the thoracic spine.  You can perform a seated rotation test to immobilize the hips, knees, and ankles to zone in on rotation through the upper body.

This simple, “Test-Retest” template simplifies treatment/assessment and is a quick way to mobilize the thoracic spine.

Rotation and the Transverse Plane

Perry Nickelston (Stop Chasing Pain) likes to point out that, “Power Lives in the Transverse Plane.”  Boxing, throwing, and swinging a club or racquet all require good thoracic spine rotation.

The rib-roll exercise is an active way to improve thoracic rotation.  Pair that exercise with this passive mobilization of the rhomboid (spiral line) and thoracic spine with an active movement to lock in the movement pattern.

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


Agility Ladder
Kipping Pull Up Skill Work
Hollow Rock, Arch Rock, Hanging Kip Rock, Kip on Ground,
20 Minute AMRAP
Run Big Lap
Max Reps Unbroken Pull Ups
15 PVC Overhead Squats
45 Jump Ropes

Crack of Dawn Kick Off For Hell-Weekers!


Strength in Conditioning for Monday, October 19, 2015

Today a group of brave souls commit to a week long journey that will impact the rest of their lives! Hell Week starts today and that means that beginning at 5am this morning, this group got their first taste of what SICFIT Scottsdale has in store for them!

For the next week, Hell Week participants commit to two workouts a day – one at 5am (i.e…the crack of dawn!) and another during one of our regularly scheduled class times. If a Hell-Weeker is in one of your classes, give ‘em a pat on the back and a little extra encouragement to get through the workout… They might need it!

To all those participating, you have our support! We wish you luck and can’t wait to hear about all you accomplish during this week long challenge!

CrossFit Scottsdale Hell Week Bootcamp

100 Meter Easy Row
100 Meter Hard Row
…. To 1000 Meters
10 Minute EMOM
5, 4, 3, 2, 1, 1, 1, 1, 1, 3
SPORT: Front Squat
5 Minute Rest
10 Minute EMOM
5, 4, 3, 2, 1, 1, 1, 1, 1, 3
SPORT: Power Jerk
5 Minute Rest
10 Minute EMOM
5, 4, 3, 2, 1, 1, 1, 1, 1, 3
*Increase weight every time
**Decrease weight if needed for last set of 3

Great Challenge Inspires Great Change during SICFIT’s Hell Week


Strength in Conditioning for Saturday, October 17, 2015

Our greatest growth is just on the other side of our greatest challenges. Sometimes we need to seek those challenges out to inspire a new cycle of growth to begin.

If you’ve been feeling a bit stagnant, less-than-inspired, and like you have to drag yourself to do even the things you care about — a good challenge might be just what you need to shake things up and reignite your inner fire!

At SICFIT Scottsdale, we are in the business of presenting people with challenges. But we also give them the tools and encouragement to conquer them!

One of the biggest challenges we offer throughout the year is our Hell Week program. And it’s back, starting on Monday 10/19!

For five days, every morning at 5am participants will be challenged physically, mentally, emotionally, and spiritually in ways that not only test limits, but also expand them.

By the week’s end, you will have successfully surpassed many obstacles. This is the key to turning challenge into change. Once we see that we can overcome any road block in our way, we develop relentless momentum to keep moving forward towards our goals. One achievement at a time, eventually we come to see ourselves as a power-source that cannot be stopped!

To registers for Hell Week (10/19-10/23), click here!


PVC Mobility
Burgener Snatch Warmup
Movement Prep for Snatch
12 Minute EMOM
Even Minute: 1 High Hang Pull + 1 Hang Power Snatch + 1 Overhead Squat
Odd: 10-15 Weighted Sit Ups
5 Rounds
Run Big Lap
15 Overhead Squats
FITNESS: Barbell
SPORT: 65/95

Holistic Personal Training at SICFIT Scottsdale


Strength in Conditioning for Friday, October 16, 2015

How much further could you go if one of our expert coaches focused entirely on you? If you got to work with them one-on-one to achieve goals you didn’t even realize you had? Could you imagine the impact on your body? Your health? You’re life?!

The cornerstone of our personal training program is our holistic approach to both exercise and nutrition. We are committed to helping others feel better, increase confidence and self-esteem, and make positive lifestyle changes that will last a lifetime.

Working one-on-one with a coach is also you’re best bet when addressing things about your health and fitness that are unique to you and have presented challenges to exercising in group settings or on your own. Our job is to help give you the tools, knowledge, and skills to empower you to take charge of your body, health, wellbeing, and happiness. Our training helps define the course, our coaching teaches you to navigate that course on your own, and then you take over and steer the ship!

Call today to schedule a private session with a Coach (480) 922-3253.

5 Rounds
30 Second Plank
30 Second Push Up
30 Second Squat Hold
30 Second Squats
30 Second Rest
4 Rounds | Tabata Style
Tuck Hold/L-Sit Hold
Plank Hold
Ring/Box Support Hold
Handstand Hold
Dips + Burpees
LIFE: Bench Dips
FITNESS: Parallete or Box
SPORT: Rings


Calling All Level I and Level II Athlete Hopefuls!


Strength in Conditioning for Thursday, October 15, 2015

If you’ve had your sights set on the Level I or Level II band for a while now, tonight is your night! That is, of course, if you have put in the work required to achieve it!

Tonight is the first time in SICFIT history that we will host both the Level I and II test at the same time! With so many people pushing the limit of their fitness in tonight’s event, the energy is sure to be electric!

Even if you aren’t planning to test tonight, come out and cheer on your classmates who are — they’re going to need that extra support and encouragement!

The show begins at 7pm tonight. Before the evening is over we will have a new crew of LI and LII athletes sporting their bands around the gym!


Band Exercises
Glute Activation Exercises
Movement Prep
4 Sets
4-6 Box Jumps
4-6 Push Press
2 Minute Rest
*Increase Weight and Height Each Round
4 Sets
8-10 Good Mornings | 33×1 Tempo
8-10 Shoulder Press
2 Minute Rest
50 Jump Ropes + 50 Sit Ups
40 Jump Ropes + 40 Sit Ups
30 Jump Ropes + 30 Sit Ups
20 Jump Ropes + 20 Sit Ups
10 Jump Ropes + 10 Sit Ups


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