Take It To The Max

 

Strength in Conditioning for Wednesday, September 30, 2015

Max effort training — like what we have  in store for today — is like the great equalizer of Strength In Conditioning FITness.

Though on the surface each athlete’s max effort may look different, deep down inside they are exactly the same!

Max effort workouts ask us to take each exercise to our highest capacity. In order to do this, we must have keen insight on the precise pace, weight, and mental stamina we need to sustain our work at maximum output.

This kind of training is truly fitness for body, mind, and soul. Can you take it to your max, rest, and then do it again with just as much passion and determination? SICFIT thinks you can. But we also want you to prove it! See you at the gym!

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WARMUP
90 Seconds of Jump Rope
10 Hollow Rocks
10 Arch Rocks
5 Back Bridge Lifts
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GYMNASTICS
Max Time Handstand Hold
3 Attempts
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SKILL
Double Under Review
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CONDITIONING A
3 Rounds
1 Minute Max Effort Jump Rope
30 Second Rest
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CONDITIONING B
3 Rounds
Max Effort Wall Balls
1 Minute Rest
LIFE: 4-12, 9ft
FITNESS: 20/14, 10ft/9ft
SPORT: 30/20, 10ft/9ft
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CONDITIONING C
3 Rounds
Max Distance Farmers Carry
1 Minute Rest
LIFE: 15-25
FITNESS: 30-55
SPORT: 55-75
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Whole Life Challenge for Whole Life Change!

 

Strength in Conditioning for Tuesday, September 28, 2015

At about 10 days into the Whole Life Challenge, those of you who are participating are likely getting into the swing of your new routine. You got through the work week, making sure you made time for fitness as well as relaxation and reflection. Not to mention you made it through the you’re first weekend — with all the temptations to eating clean and the possible excuses from exercise that go along with it! Hopefully you’ve done your grocery shopping and meal prepping so you are ready to make this week another SICCESS!

Here’s a little reminder of the Whole Life Challenge Seven Healthy Habits we are honing in for the next 56 days:

  1. Nutrition. Your food choices have the single greatest impact on your health, well-being, and community. When you make choices that keep you healthy, you give yourself the fuel to fulfill all of who you are.
  2. Exercise. Humans are designed to move daily. Whether through workouts, activity, or simply enjoying the full use of your body, daily movement keeps you healthy and vital.
  3. Mobility. In a sedentary world, our bodies get stuck. Daily mobility and stretching helps you move the way nature intended and continue enjoying freedom of movement into your later years.
  4. Supplementation. Modern nutrition and food processing can leave you short on important building blocks. A daily supplement helps fill the gaps your food may be leaving out.
  5. Hydration. More than anything, your body is made of water. This habit ensures that your body gets enough of its most basic resources for life.
  6. Lifestyle Practice. These weekly practices turn a life into your life. Learn to step back, take stock, connect, and turn your attention to what is really important to you.
  7. Reflection. Looking back, looking inward, or looking forward, daily reflection draws your awareness to what is working and what needs your attention today.

Keep up the great work challengers! Keep tracking your progress through the Team SICFIT Whole Life Challenge portal website and getting ready for the Finale in November. And remember that this challenge is only the beginning! For true transformation of our Whole Lives, we must continue these healthy habits for our Whole Lives!

WholeLifeChallenge_TransformBodyLife

WARMUP
90 Seconds of Kettle Bell Swings (Single arms, Russians, Americans)
10 Goblet Squats
2 Waiters Walks Each Arm
3 Turkish Gets Ups Each Arm c swings
.
OLYMPIC WEIGHTLIFTING
10 Minute EMOM
3 Power Clean
LIFe: Barbell
FITNESS: Same Weight Across
SPORT: Build to Max for Day
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SKILL
Kipping Pull Up
.
CONDITIONING A
50 Pull Ups For Time
Each Break Perform 3 Pushups
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CONDITIONING B
7 Minute AMRAP
7 Squat Cleans
49 Jump Ropes
LIFE: Barbell Front Squat
FITNESS: 95/65
SPORT: 135/95

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Autumn in Arizona… Almost!

 

Strength in Conditioning for Monday, September 28, 2015

When we shift seasons, more than just the weather changes. The days grow shorter and the nights grow longer. The bounty of the earth changes from light and watery summer staples, to dense and warming fall fare. There is also a general sense of slowing down and focusing on the home front — sorta’ like we’re entering a “hibernation mode.” Which we are.

With these and other changes that take place as we enter the season of crisp breezes and changing leaves, it is important to give our bodies time to adjust. It is quite common for folks to feel a bit more sluggish than usual this time of year. Our circadian rhythms are recalibrating themselves, and as the temperatures drop (eventually!) our bodies need to work harder to keep us warm.

If we aren’t mindful and treat ourselves with compassion during this transition, we run the risk of burning out and possibly falling ill — as this time of year is also has an increased number of bugs and viruses floating around in the atmosphere.

Ease your way into this season by making sure you get plenty of sleep and by carving space out in your busy day to recenter and relax yourself. While it’s important to keep up with your Strength in Conditioning program, you may need to go a little lighter in the gym and push a little less on your workouts. Also, be sure to keep up with your clean eating. Enjoy the high energy treats this season has to offer like squash, beets, rutabaga, apples, pears, pomegranates, and more!

There is much to be grateful for this season. Let’s make sure we slow down enough to enjoy Autumn in Arizona to the fullest!

fallharvest

 

 

WARMUP
Med Ball Partner Warm Up
Stretch
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CONDITIONING
14 Minute EMOM
30 Second Max Calorie Row
45 Second Max Sit Ups
4 Minute Rest
.
12 Minute EMOM
30 Second of Burpees
6-10 Toes to Bar
LIFE: Laying Toes to Rig
3 Minute Rest
.
10 Minute EMOM
Even: 8-10 Kettle Bell Swings
Odd: 30 Seconds of Push Ups
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Are Your Planks Sabotaging Your Posture?

 

 Strength in Conditioning for Saturday, September 26, 2015

Front planks, side planks, and rotary band planks are all great exercises for developing good posture – if they are done correctly.  A common mistake during the front plank is internally rotated shoulders.  This is evident when the hands move in towards one another instead of staying inline with the shoulder.

Front-Plank-Shoulder-Rotation

Internally rotated shoulders shown during front plank

This position enforces the common ‘computer posture’ of internally rotated shoulders that also stresses the neck, elbows, and thoracic spine.

Place your hands in front of you as if you are tying at a computer.  Note if your shoulders are rounded forward into an internally rotated position.  This makes it hard to extend the thoracic spine and keep the head back (aligned over the ribcage).  You can try to press your chest forward during this slumped posture – you will notice the inability to extend the thoracic spine and the awkward pressure on the shoulders.

When performing front planks make sure your elbows and wrists are inline with your shoulders.  Practice actively externally rotating the shoulders while holding the plank by spreading the floor underneath you with your closed fists.  Your wrists and arms will not actually move – this is an isometric contraction.  By thinking of driving your wrists outside of your shoulders you will be actively maintaining shoulder externally rotation.

One tool for strengthening this position is a band wrapped around the forearms.  This pulls the forearms and hands together so that you actually have to externally rotate the shoulders.  This is similar to practicing forearm wall slides with a band to promote external rotation.

Jeff Cubos demonstrates forearm wall slides with external rotation.  This integration of thoracic extension, shoulder flexion, and shoulder external rotation is the exact position needed for a strong front rack position. Front planks done correctly and forearm wall slides are great exercises for training good posture and a solid front squat position.

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

WARMUP
100 Meter Easy Row
100 Meter Hard Row
Repeat
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STRENGTH
10 Minute EMOM
Back Squat 5, 4, 3, 2, 1, 1, 1, 1, 1, 3
SPORT: Front Squat
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Five Minute Rest
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10 Minute EMOM
Push Press 5, 4, 3, 2, 1, 1, 1, 1, 1, 3
SPORT: Power Jerk
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Five Minute Rest
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10 Minute EMOM
Deadlift  5, 4, 3, 2, 1, 1, 1, 1, 1, 3
*Increase weight every time, decrease weight if needed for last set of 3
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Last Day of Guest Week!

 

Strength in Conditioning for Friday, September 25, 2015

As a member of SICFIT, your friends, family, and coworkers have seen how great you look and feel… why not share this awesome experience with them – on US?

Today is SICFIT Scottsdale’s last day of Guest Week, which means its your last day to bring your guest in for a complimentary class. Bring them to a LIFE, FITNESS, Bodyweight, Yoga, or one of our Kids, Tweens, or Teens class! You name it, it’s all on the house!

The more the merrier, so don’t be shy about who you invite! Let your guest(s) know that they can come to a class with you or pick one that works for their schedule. Send this blog post over to your guests and have them check out our list of classes today to see which one works best.

And if you don’t know anyone who is currently a member, you can be our guest instead! You are more than welcome to show up and checkout our digs!

Looking forward to seeing lots of new faces!

guestdays

 

WARMUP
800 Meter Run
Roll Out
PVC Mobility
Band Stretch Overhead
.
STRENGTH
5 Rounds w/ 3 Second Hold in Receiving Position
3 Strict Press
3 Push Press
3 Push Jerks
Rest 2 Minutes
.
CONDITIONING
Run Time = Rest Time
400 Meters
800 Meters
1600 Meters
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COOL DOWN
Roll out

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Clearly Defined Goals = Clearly Defined Results

 

Strength in Conditioning for Thursday, September 24, 2015

You’ve been coming to SICFIT Scottsdale for a while. You’re feeling more comfortable and confident in all the, once-foriegn, functional fitness exercises we do. (And you’re even starting to keep the names of all those exercises straight!) The weights on your barbell, kettle bells, and dumbbells are going up — but your weight on the scale is going down.

Sound familiar? If it does, then we hope to see you this evening at 7pm for our Level 1 Test!

The Level 1 Test is the first of three fitness assessments we use here at SICFIT Scottsdale. At our gym, we don’t believe in blind progress. We want to be able to measure with acute accuracy just how far we have come  on our fitness journey — and we want to define clear goals for the road ahead.

By passing the Level 1 Test you will prove to yourself that you are ready for a new set of fitness goals that will challenge you to become an even better version of yourself than you are today!

We hope to see you tonight! And we can’t wait to see lots of new White Bands around the gym!

Level1testing1.12.14

 

WARMUP
3 Rounds
Yoga Flow
.
CONDITIONING A
3 Rounds
12-15 Dumbbell Bench Press
90 Second Rest
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CONDITIONING B
3 Rounds
25 Bicep Curls
25 Wrist Curls
25 Superpersons
90 Second Rest
.
CONDITIONING C
Full Tabata
Bottom of  Push Up Hold
Top of a Ring Row Hold
.
COOL DOWN
Stretch
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The Power of Human Accountability

 

Strength in Conditioning for Wednesday, September 23, 2014

Want a sure fire way to increase your energy in the gym? Workout with a partner!

It’s a tried and true method. As inherently social beings, we humans have a funny way of showing up for others even when we aren’t so motivated to show up for ourselves! This fundamental aspect of our character is a fantastic tool in the fitness tool-box — and one that SICFIT Scottsdale draws on in every class!

In our group fitness classes — the great workout, the expert instruction of our coaches, the results we want — these are the things that brought us to the gym in the first place. Buts it the relationships we build — with our classmates, with our coaches, and even with the owners of this family run gym — that keep us coming back day after day!

Today we harness the power of the human accountability even stronger by having you all workout in teams! Notice the extra energy your partner draws forth in you. Notice how when you want to slow down or take a break, your partner somehow helps you find your reserve fuel to keep going!

Alone, we are capable of much. But together, we are capable of anything!

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WARM UP
500 Meter Row
Roll Out
5 Deadlift + Hang Power Clean + Front Squat + Press + Back Squat + Press + Behind Neck Press, B-Row
.
CONDITIONING A
12 Minute EMOM
Hang Power Clean
Hang Squat Clean
Front Squat
LIFE: Barbell
FITNESS: Increasing Weight Every 4 Minutes
SPORT: Increasing Weight Every 3 Minutes
.
CONDITIONING B
Team Workout
2-3 Person Teams w/ One Partner Working at a Time
1500 Meter Row
3 Big Laps
100 Air Squats
75 Sit Ups
50 Ball Slams
25 Burpees
10 Pull Ups Each
.
COOL DOWN
Partner Stretching

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Are You Ready to Level Up?

 

Strength in Conditioning for Tuesday, September 21, 2015

The more specific the goal, the more likely we are to achieve it!

At SICFIT Scottsdale, we are in the business of helping people define, refine, and visualize their goals. One of the many ways we do this is through our Level Testing. Every few months, we offer our members the opportunity to test their Strength in Conditioning skill against one of three level tests. Each test gets progressively more vigorous, requiring mastery of progressively more challenging movements, and an progressively greater mental determination and toughness.

This Thursday at 7pm, we will be offering the first of these tests, The Level 1 Test. This first challenge will test your competency and execution of some of the basic skills we work on here at SICFIT Scottsdale — How fast can you run 400 meters? Can you complete 80 air squats in two minutes? Or what about performing 15 consecutive successful wall ball tosses? Got 500 single unders or 15 dubs in your back pocket?

If you’re feeling confident about these and the other exercises found in the Level One Test, you just might be ready for the challenge! Join us Thursday Night at 7pm!

And if you’re not currently a member of SICFIT Scottsdale and would like to see for yourself how we can help you define, refine, and then ACHIEVE your fitness goals, call us for a free intro session! 480 – 922 – 3253.

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WARM UP
Agility Ladder
Stretch
.
STRENGTH
6 Rounds
5, 3, 1, 5, 3, 1
Back Squat (32×1 Tempo)
6-8 Pull Up
20 V-Up/Knee Tucks
Rest as Needed
Increase Weight Each Round
.
CONDITIONING
4 Rounds
20 Kettle Bell Swings
20 Dumbbell Walking Lunges
Walking Rest
.
CONDITIONING B
25 Close Grip Push Ups
25 Laying Leg Lifts
25 Jump Ropes
20-20-20
15-15-15
10-10-10
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Najla Kayyem presents Food as Fuel at Natural Grocers Scottsdale

Najla Kayyem presents “Food as Fuel” at Natural Grocers 100th store location in Scottsdale, Arizona.
This episodes take aways  and myth busters include why white rice over brown rice , what is corn syrup and why is it so bad for you and how many ounces of water do you really need. If you have not yet heard of Natural Grocers they are a 100% organic produce grocery store and they just opened their 100th location just 2 miles away from SICFIT Scottsdale. If you missed our last nutrition seminar we got you covered.

What’s Your Morning Movement Routine?

 

Strength in Conditioning for Monday, September 21, 2015

Did you know that a little bit of movement in the morning goes a long way? Getting the blood pumping first thing when we wake up has an energizing effect for rest of the day. A morning workout also warms up the muscles and mobilize the joints, helping us to feel our best from morning to night. Not to mention, hitting the gym in the AM gives us the healthy dose of confidence we need to shine brightly from the inside out!

If you’re used to coming to SICFIT Scottsdale in the afternoon or evening, try switching up your routine and joining one of our morning class times. Click the “Schedule” button above for a list of class times each day.

Even if you’re morning routine is already jam packed with no time for the gym to spare — have no fear! You can still get the benefits of a morning workout by dedicating as little as fifteen minutes in the morning to getting the body moving.

When you roll out of bed do some gentle stretching ­– similar to the dynamic warmups we do in the gym. When you take your dog for a walk, mix it up by adding in some lunges and air squats. Get the family involved and have a quick push up contest with the kids before they head off to school.

Whether you join your SICFIT family in the AM for a full class, or get creative with your morning movement routine — by taking this time out to take care of yourself — you will be setting up your whole day for SICCESS!

morning exercise

 

WARMUP
Line Drills
PVC Mobility
.
CONDITIONING A
4 Rounds
10-12 Bench Press
Run Big Lap
5 bBurpees As Fast As Possible
Rest 90 Seconds
SPORT: Burpee Pull Ups
.
CONDITIONING B
25 Close Grip Push Ups
25 Laying Leg Lifts
25 Jump Ropes
20-20-20
15-15-15
10-10-10

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