Women, Evolved.

 

Programming for Monday, October 28, 2013

Did you know that the best medical wisdom during the 1900s thought that women were a few rungs lower on the evolutionary ladder than men? That women were implored to conserve their limited physical and mental resources for fear of over exertion, and were instructed to avoid even light manual labor? We’ve come a long way baby. As the women of SICFIT, we are Women Evolved.

Women- Evolved. from Tony and Max – Video Production on Vimeo.

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WARMUP

Dynamic warm up
Band mobility
STRENGTH
Build to heavy 5 rep deadlift
A1 x5 rep deadlift
A2 x5 burpee long jumps
A3 x6 touch and go shuffle runs 10′
2 Minute rest and repeat x4
CONDITIONING
30, 20, 10… Kettle bell swings + air squats + box jumps
LIFE: Russian swing + air squat + box step up 20″
FITNESS: Russian swing (heavy) + jumping air squat + box jump (step down)
SPORT: Full swing 55/35 + goblet squat 55/35 + box jump 24″/20″
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Spartan Who? What Mudder? This is the SICEST Course!

 

Programming for Saturday, October 26, 2013

Sometimes the obstacles of life just keep coming at us, one after the other. Lucky for us SICFIT Scottsdale specializes in training us to handle these obstacles — be them physical or emotional — with power and poise. Today’s obstacle course will teach us to put our head down and keep pushing even when it seems like there is no end in sight. There is always an end, and today’s will be just on the other side of that wall.
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Games 2012 Individual Event 2 Obstacle Course

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WARMUP
Walk small lap
Jog small lap
Dynamic Movement
SICFIT OBSTACLE COURSE
2 Rounds
Jump over wall or do x21 air squats
Run big lap
Lunge down and back
Push sled down high and back low
Lunge down and back
Tire flip down and back
Lunge down and back
Farmers carry down and back
Lunge down and back
Run big lap
Jump over wall or 21 air squats.
Rest 5-10 minutes and repeat
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Who said candy was a bad thing?

At SICFIT Scottsdale we don’t think so…that is if you bring it into the gym to exchange it for money!! That’s right gouhls and goblins, for every pound of candy your bring into SICFIT Scottsdale we will give you $1! Your dentist will thank you, your FITness will thank you, and guess what…the Troops will thank you. We will be sending hard candy to our troops overseas!

So see how good candy really is?

We will be collecting candy from Halloween Day until Monday, November 4th.

halloween-candy

Athlete of the Month: Exclusive Coaching Client Valerie Raja

Valerie RajaExclusive coaching client Valerie Raja has been chosen as the SICFIT Scottsdale Athlete of the Month. Valerie is being recognized for her incredible gains in the past few months and consistent attendance and determination both in private training sessions and in Strength in Conditioning classes. Valerie started training privately with the goal of being able to do unbroken unassisted pull ups and passing the SICFIT Scottsdale level testing series. We quickly put a plan and schedule in place to get her stronger, sharpen her skill set and get her more confident with the Olympic lifts. The hardest part was scheduling some built in rest days. If you know Valerie, you know that she doesn’t like to sit still so developing a program with the proper amount of work: rest ratio was a challenge.

 In April, she passed the Level 1 test with a score of 100%. In June, she achieved her pull up goal and with her mother and sister cheering her on she passed the Level 2 test beating out all of the gentleman training alongside her. Valerie has quickly become one of the strongest ‘pound for pound’ females in the gym and I don’t see her slowing down anytime soon.

Here are some benchmark comparisons to show Valerie’s SICcess:

May 2013: Clean & Jerk PR 75#
August 2013: Clean & Jerk PR 95#
October 2013: Clean & Jerk PR 130#

May 2103: Squat Clean PR 80#
June 2013: Squat Clean PR 105#
September 2013: Squat Clean PR 120#

Valerie Raja: SICFIT Scottsdale

Valerie is a friend, wife, full time operating room nurse in Scottsdale and an incredibly committed, disciplined and dedicated athlete.  She has a quite humbleness and presence that makes others take notice. Valerie, thank you for listening to Tony and I when we say to take rest days and for trusting us when we say that patience pays off when it comes to the Olympic lifts. Everyone can learn a lesson from you. I am honored to be your coach.

 Najla

What Does Functional Fitness Mean to You?

 

Programming for Friday, October 25, 2013

Today’s SICFIT Scottsdale workout has functional fitness all over it. Want to ensure that you have a reliable means of transportation for your entire life.. i.e. your own two feet? Well our running and walking warmup will keep those legs kicking! How about being able to push yourself up from off the ground? Or what happens if you need to lift your body weight up and over an object? Today’s push ups and chin ups will train you to do this effectively and efficiently. And for when it feel as if the weight of the world is on your shoulders… well by golly its a darn good thing we practice back squats! What does functional fitness mean to you? Comment below or on this blog’s link on Facebook!
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MoveLikeNeverBefore
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WARMUP

2 Rounds
Run 300 meters
walk 150 metes
STRENGTH in CONDITIONING
4 Rounds
10 Tough but successful back squats | 30 second rest
5 Strict chin ups | 30 second rest
8 Strict push ups | 2 minute Rest
LIFE: Barbell back squat | tempo ring row | tempo push up
SPORT: Deficit push up on 25/15 plates
FINISHER
Max barbell strict press
Max barbell back squat
*no pause between reps or sets
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Whole Life Challenge Finals are around the corner

Hey Team,
We are on week seven of the Whole Life Challenge and everyone is kicking butt.
Who has created a habit that has stuck with them so far? (This is where you send me a response. I really do want to hear about your lifestyle StairsMotivaitondesign changes)
 
THE FINAL workout and Celebration starts at 8am on Saturday November 2nd. 
Be there!
We will be doing the same workout that we kicked off the competition with, so you can see your improvement. After that everyone is invited to the Potluck!

The Lab After Dark @ SICFIT Scottsdale

 

Programming for Thursday, October 24, 2013

Looking for an opportunity to finally hone in on those skills that you just can’t seem to master? How about those lifts you are ready to PR in, if you only had more time to work on them? Sound like you? Well then, late nights every Thursday at SICFIT Scottsdale is the place to be! Lab After Dark is a supervised open-gym, where you have 90 minutes to ask questions, receive helpful critiques, and refine your skills. Check out this video at SICFIT.com to get a feel for let’s-get-to-work vibe you will find at Lab After Dark. Hope to see you tonight at 7:30!
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The-Lab-Logo-300x180


Find more videos like this on SICFIT

 

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WARMUP
Run 2 big laps
Walk 2 small laps
10 Rounds: 10 Sit ups + 10 push ups + 10 overhead squats (pvc)
CONDITIONING
Run 2 big laps
Walk 2 small laps
Lunge 50 steps + 5 burpees + 40 steps/4 burpees + 30 steps/3 burpees + 20 steps/2 burpees + 10 steps/1 burpees
Run 2 laps + 2 walk laps
5 Minute plank stop clock when you stop

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This is Your Brain on SICFIT

 

Programming for Wednesday, October 23, 2013

We all know that physical activity is good for the body, but did you know it is good for the brain as well? If the right-most image depicts brain activity after a short stroll, imagine what the ol’ noggin has going on after today’s WOW?! At SICFIT Scottsdale we work you from head to toe and from the inside out!
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BrainAfterWalk>

WARMUP
500 Meter row
Movement prep wall ball+ kb swing + burpee
SKILL
Gymnastics rings tuck + hollow+ l-sit + muscle up progression
WOW # 16
500 Meter row + 30 wall balls
500 Meter row + 30 kb swings
500 Meter row + 30 burpees
LIFE: Ball slams 14/10 + russian swings 35/15
FITNESS: Wall ball 20/14 + kb swing 55/35
SPORT: Wall ball 30 + kb swing 75
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Stretch of the Week
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FRXc-sW-MedialHamSmallPic

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Family and Friends Welcome!

 

Programming for Tuesday, October 22, 2013

Have a few friends and family members who keep saying things like, “I really need to get back in shape… amp up my workout… lose some weight… get healthy… get a handle on my diet,” etc? Well, then it is time to get those folks to stop by November 2nd when all classes are FREE to anyone interested in trying SICFIT Scottsdale! Let your friends and family see for themselves how SICFIT Scottsdale can help them reach their goals!
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Summer Guest Days 2013 pics only>

WARMUP
3 Rounds
I Minute of lunges
1 Minute of air squats
1 Minute of scissor kicks
STRENGTH
LIFE : 5 Strict press + 5 push press with barbell | 8 Rounds, 1 minute rest
FITNESS: 5 Strict press + 5 push press | 5 Rounds, 2 minute rest
SPORT: 5 Strict press + 3 push press + 1 push jerk | 4 Rounds, 2 minute rest
CONDITIONING
LIFE: 10 Sit ups + 10 hand release push ups + 300 row | 3 rounds for time
FITNESS: 10 Lying knees to elbows + 10 deficit push ups 15/10 plates + 10 sit ups | 4 rounds for time
SPORT: 12, 10, 8, 6, 4, 2 toes to bar + handstand push up
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