Become The You, You Aspire to Be!

 

Strength in Conditioning for Saturday, April 19, 2014

After a long, challenging week of programming what is it that keeps you motivated to keep showing up for class? Is it your accountability to your classmates and coach? Or maybe its those fitness goals of increasing your back squat, cutting down your mile time, or losing weight? Perhaps your motivation stems from the encouragement of those you care about who want nothing more than for you to be healthy and thriving. Whatever your motivation is to make to SICFIT Scottsdale today, know that you will leave our doors after your workout feeling accomplished and more of the you, you aspire to be!
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BetterThanYesterdayNecklace
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Todays workout is dedicated to Pat Timman #42
42 Back squats #45 bar
42 Burpees
42 Sit ups
42 Goblet squats
42 Ball slams
42 Superman
Run or row 1 mile carrying something a plate/med ball/sand bag/person
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SICFIT Scottsdale Remembers Pat Tillman

 

Strength in Conditioning for Friday, April 19, 2014

The Pat Tillman Race Day (Pat’s Run) is just around the corner! SICFIT Scottsdale will be there to run/walk the 4.2 miles in honor of his legacy. Pat’s Run is the signature fundraising event for the Pat Tillman Foundation. Held annually in April at Arizona State University’s Sun Devil Stadium, the event attracts more than 35,000 participants, volunteers and spectators from across the country. Together they run, walk and honor Pat’s legacy while raising important funds to support the programs created to pay tribute to his commitment to leadership and service.

Pat’s Run features a 4.2 mile run/walk, a .42 mile Kids Run for children 12 and under and a Finish Line Expo. The 4.2 mile course winds through the streets of Tempe and both events are staged so that all participants finish on the 42-yard line on Frank Kush Field inside Sun Devil Stadium, symbolic of the #42 jersey that Pat wore while he was a Sun Devil. Proceeds from Pat’s Run directly support the “Tillman’s Military Scholars” program.
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We will be meeting at SICFIT Scottsdale at 5:30 am and leaving at 5:45am if you would like to carpool; otherwise meet at corral 10 for a pre-run stretch with the SICFIT  troops at 6:30 am. Don’t forget to wear your SICFIT gear with pride!
“Somewhere inside, we hear a voice. It LEADS US IN THE DIRECTION of who we wish to become. But it is up to us whether or not to follow” -Pat Tillman

“Somewhere inside, we hear a voice. It LEADS US IN THE DIRECTION of who we wish to become. But it is up to us whether or not to follow” -Pat Tillman

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Tillman details
WARMUP
1k Row + 100 lunges
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STRENGTH
5 Rounds
5 Knees to elbows + 5 dips
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CONDITIONING
20 Minute AMRAP
5 Pull ups + 10 push ups + 15 air squats
LIFE: Ring row | 1 minute rest between rounds.
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Flexibility RX Exercise of the Week

Wall-Slide Series
“Scapular wall slides help restore motion of the shoulder blade for a strong overhead position.” Many athletes that struggle with overhead position have trouble upward rotating the scapula during shoulder flexion.  The forearm wall slide helps strengthen the lower traps and serratus anterior. The “W-Y” wall slide exercise strengthens middle trapezius and rhomboid improving scapular retraction, while preventing excessive shoulder shrugging which is commonly seen with hypertonic upper traps and a tight neck (levator scapula). These exercises integrate breathing, thoracic position, and overhead arm movement and should be a regular part of warmups for athletes with restricted overhead range of motion.”

 

Forearm-Wall-Slide-Scapular-Wall-Slide

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SICFIT Style Easter Egg Hunt

 

Strength in Conditioning for Thursday, April 17, 2014

Bring the Kiddos to SICFIT Scottsdale this Saturday, April 19th at 10:45 am, for a fun, energizing, and healthy Easter Egg hunt! Rather than filling the eggs with a enough sugar to practically guarantee an emotional meltdown later in the day, our eggs will be hiding treats that will leave your kids feeling great! Stick around after the hunt for a free SICFIT Kids class!
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KAYYEM KIDS
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CONDITIONING
3 Rounds
Wall-ball
Hang clean
Box ups, 20″ box
Push-press
Row (Calories)
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In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On the call of “rotate,” the athletes must move to the next station immediately for the best score. One point is given for each rep, except on the rower where each calorie is one point.

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Guest Week Continues!

 

Strength in Conditioning for Wednesday, April 16, 2014

We’re already half way through SICFIT Scottsdale’s first Guest Week of 2014! We welcome your friends, family, coworkers, neighbors, even the gal who rings you up at the grocery store, to join you for class any day this week… FOR FREE! It’s time to show these folks what has gotten you pumped about health and fitness. Whether your guests’ goals are to lose weight, get stronger, run a marathon, or all three, SICFIT Scottsdale has got what they are looking for! Email info@sicfitscottsdale.com to reserve your spot. Check the class calendar for times.
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Bring a friend, save a life. LIFE | FITNESS | SPORT

Bring a friend, save a life. LIFE | FITNESS | SPORT

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WARM UP
Run/Row/AD/JR
Dynamic movement

 

CONDITIONING A
14 Minute EMOM
10 Kettlebell swings
5 Burpee-pullups

 

CONDITIONING B
50.40.30.20.10
Double under/single  unders
Sit ups.

 

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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