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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The HOLT family farewell

 “We have all known the long loneliness and we have learned that the only solution is love and that love comes with community” – Dorothy Day

 

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 This might be the single hardest farewell we have ever gone through at SICFIT Scottsdale. We are not only losing one great man but his wife and their two kids too. John and Mary Holt have been an active part of our community since they moved in across the street from us in 2011. It took me a few months to finally get him in but once he joined it was tough to not see him, Mary and their two kids Sarah and Garrett training. Our children became close friends and Kanon and “G” both played 3 seasons on the Diamondbacks together. Mr.Holt is one of the most generous, self sacrificing, considerate men I know. Not only helping with little league but joining the board, giving rides and coaching our boys. John faced several injuries over the course of his FITness program always asking what else can he do and never quitting on anyone or himself, with one of the highest pain tolerances of any athlete we have ever trained. The past year has been tough for the Holt’s as Mary relocated to North Carolina to advance her career and John and the kids stayed planted while they put their house on the market and finished the school year. Mary has been traveling back and forth to see the kids and her family while Mr. Holt stayed here to give the kids some steadiness until the move was official. Now that the school year is over the entire family will be moving to Charlotte, North Carolina and they will all be missed dearly. The Holt’s home is still on the market and is identical to our model home but with a pool just 4 houses down. This is the greatest community I have ever lived in and want to see good people not only move in but good people sell their home. If you or anyone you know is looking to relocate or move into the FITTest neighborhood in Arizona (there are a few families that train here at SICFIT from 99th place) check out this link below.  
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Both Holt’s are on Facebook and although they do not have a time planned to return this is not a goodbye forever. I look forward to many more nights on the diamond with our kids one day. Thank you John, Mary, Garrett and Sarah for opening your lives to us and we wish you the best of luck wherever you go!
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Balanced Training for Strong Shoulders

 

Strength in Conditioning for Wednesday, May 21, 2014

Many athletes that struggle with pressing or pulling overhead are victims of what Shirley Sahrmann calls “Downward-Rotation Syndrome.”

Full range of motion for raising your arms overhead requires sixty-degrees of upward rotation from the shoulder blade. When the upward rotators (lower traps, serratus anterior) are weak, the downward rotators become over-active (levator scapular, pec-minor, rhomboid) – acting as stabilizers. This routine releases the downward rotators, while activating the upward rotators.

While it may seem that pressing and pulling exercises balance each other out (bench press & rows) – both exercises depress and retract the shoulder blade.  Many athletes are told to squeeze their shoulder blades together to improve posture – further adding to a rigid type of bracing. The face pull strengthens rhomboid (a downward rotator) in a position of upward rotation.  Adding upward rotation exercises to your pressing and pulling is a great way to balance your training for strong shoulders. Check out this great blog for more ideas about balanced training for strong shoulders.
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Downward-Rotation-Syndrome-FlexibilityRx.

WARM UP
10×3 Barbell complex
Deadlift, hang clean, push press
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CONDITIONING A
Spend 10 minutes working up to a tough but manageable weight for
8 Minue EMOM
3 Reps of each of deadlift, hang clean, and push press
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CONDITIONING B
500 Row
21 Burpee
500 Row
15 Burpee
500 Row
9 Burpee
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SICFIT Scottsdale’s Food as Fuel is Tonight!

 

Strength in Conditioning for Tuesday, May 20, 2014

Have questions about what the paleo diet is, how to make it work in your lifestyle, or just need a little push in the right direction to help you stay committed? SICFIT Scottsdale’s Food as Fuel seminar, tonight at 7:00pm, covers all of this and more to help you get your nutritional butt in gear! Learn how the paleo diet can help you lose weight, shed those unwanted inches, and tone and build muscle. Also get the scoop on how and when to use supplements like protein and fish oil and what their benefits are. Finally, learn some helpful strategies on how to make the paleo diet convenient for your lifestyle.
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paleolithic-food-pyramid

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STRENGTH

4 Rounds
Back squat 2 1×1 & push ups
2 Minute rest
LIFE: BS 8-10 | PU 7 negative
FITNESS:  BS 5-8 | PU 7 with plates
SPORT: BS 3-5 | 7 clapping
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CONDITIONING A
5×5 Pull ups
5×5 Dips 5×5
90 Second rest
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CONDITIONING B
5 Minute max jump rope singles or doubles for score
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Fitness Evolved

 

Strength in Conditioning for Monday, May 19, 2014

Functional fitness is on the forefront of the fit-frontier and SICFIT Scottsdale is running ahead of the pack!  According to biomechanic Greg Roskopf, “the key to functional exercise is integration. It’s about teaching all the muscles to work together rather than isolating them to work independently.” To us, it just doesn’t make any sense to exclusively do muscle isolation work in the gym when the body is designed to channel tremendous power from muscle system to muscle system.  At SICFIT Scottsdale, we use functional fitness to train our athletes to tap into their personal-power-potential and use it to transform their lives both in and out of the gym!

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CONDITIONING A
50, 40, 30, 20, 10 jump rope + sit ups
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CONDITIONING B
10, 20, 30, 40, 50 lunge + jump rope
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CONDITIONING C
4×8 Heavy Russian kettle bell swing
4×5 Box up
LIFE: step up
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CONDITIONING D
21 – 15 – 9 Push up + 1 small lap sprint

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Happy Birthday Mr. Shields

Happy Birthday Mr.Shields,
You are vastly reversing the age process everyday. Thank you for your commitment to health and fitness. It has been a pleasure teaching you the past 6 years and getting to know an absolutly amazing man.  It is my honor to be your Coach and you a mentor . You are Mr. Consistency showing up to every Tuesday and Thursday at 7am since 2008 and  are one of the reasons our community is so strong.

Check out this blog from Richard’s past  Athlete of the Month.

Shields bday

What does age mean? Not being able to do the things you used to do. If I can get you doing things you haven’t done for ten or fifteen years, isn’t that exciting? Jack LaLanne

HELL WEEK at SICFIT Scottsdale spring 2014

hell week grad

  Congratulations Spring 2014 HELL WEEK graduates. From top left Amanda, Beth, Jackson, *Pete, Steve, Carlos, Wendy, Jesse, Paul and **Lanna.
*Voted leader of the group, by the group
** Most improved

 

 

 

 

 

 

Hell Week
05/12/2014 – 05/16/2014 0500
This 1 week course will push you to your mental limits while teaching you everything we know about training, disciple, leadership, spirituality and more virtues of a warrior. We leave no stone unturned and hold nothing back. These skills are not learned in a textbook, success manual or classroom. They must be experienced in the arena of hard physical training, mental toughness, emotional discipline, and humanity.

www.SICFITScottsdale.com
www.SICFIT.com
480.922.3253
LIFE| FITNESS| SPORT

HellWeek

Memorial Day Challenge at SICFIT Scottsdale

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Strength in Conditioning for Saturday, May 17, 2014

Please join SICFIT Scottsdale and Forged apparel this Memorial Day to honor American Hero, LT. Michael Murphy, with the Murph Challenge! This tremendous challenge is an homage to the strife and struggle LT. Murphy endured fighting for our country and the courageous efforts he took to save the lives of his comrades. Michael Murphy died heroically in Afghanistan on June 28th, 2005, at 29 years of age. In the midst of battle, Murph braved oncoming bullets to reach radio contact to call for reinforcements that would eventually save his comrades from an otherwise dire situation.

Please join us in honoring this brave soldier with a free class on Memorial Day, Monday, May 26, 2014 at 8am, 12pm, 5pm.

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CONDITIONING A
 10.8.6.4.2.1 Push press
5-8 Burpee AFAP after each round
35 Second plank plank
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CONDITIONING B
3 Rounds
1 Minute each for total reps
Push up, air squat, sit up, lunge, rest
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Jump Rope Gone Mad

 

Strength in Conditioning for Friday, May 16, 2014

Have you ever jumped rope with your eyes closed before? If not, today at SICFIT Scottsdale is the perfect time to start! Inspired by our functional-fitness, ready-for-anything, strength-in-conditioning philosophy, we are using our jump ropes today to challenge everything from balance and coordination, to stamina and endurance, to the ability to remain focused under fatigue and tension. And of course, all of this is after a pretty gnarly strength session! Enjoy your friday workout, everyone!
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Kids Jump Rope .

CONDITIONING A
Muscle snatch 5×5
Hang power snatch 3×3
Behind the neck push press  4×5
Overhead squats 3×10
CONDITIONING B
10 Minute Jump rope maze
Singles, left leg, right leg, high knees, front to back, side to side, happy feet, double under, eyes closed, singles
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Aloha Competitive Fitness in Paradise!

 

Strength in Conditioning for Thursday, May 15, 2014

SICEST of the Pacific West is rolling in like the tide with less than a month on the countdown until the main event! Registration for all athlete slots closes on the 20th. Needless to say, if you have been debating about testing your fitness at SPW, now is your time to step up and just do it! This will be a competition like no other, testing all areas of physical fitness and even throwing some paddle boarding into the mix! Plus the entire event will be held on the beautiful Kaanapali Beach in Maui, Hawaii! Don’t miss your chance to compete in paradise! Register here!
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WARMUP
1000 Meter parter row with alternating 100 meter sprints
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SKILL
Clean and jerk/ground to overhead
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CONDITIONING
8 Rounds AFAP
1 Tough Clean and Jerk
5 Pull ups
10 Push ups
15 Air squats
1 Minute rest
LIFE: 1 Clean and Jerk+ 5 pull ups + 5 push ups + 5 squats
SPORT: Bodyweight Clean and Jerk
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