Feelin’ the Itch to Lift?

 

Strength in Conditioning for Monday, April 7, 2014

If you’ve been feelin’ the itch to lift we’ve got some great news for you! SICFIT Scottsdale now offers an Olympic Weightlifting class on Wednesdays at 6pm! Come to get specialized instruction on these dynamic lifts, hone in on your form, and start racking up your PRs!

 

Coach Erin
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ROLL OUT
Lats
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WARMUP
Plate agility warm up
Then, 2×15 of each
Pull Up + push Up + lunges  + walk the dog
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MOBILITY
Angry Samson
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CONDITIONING
60 Second double unders
60 Second Rest
60 Second Kettlebell swing
60 Second Rest
60 Second Sit ups
60 Second Rest
60 Second Mountain Cimbers
60 Second Rest
60 Second Airdyne
60 Second Rest
60 Second Air squats
60 Second Rest
60 Second Bear crawl
5 Minute Rest between sets | Repeat
LIFE: 26/18 Kettlebell
FITNESS: 1 Pood/26 Kettlebell
SPORT: 1.5/1 Pood
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COOL DOWN
5 Minutes Z1
Couch Stretch



SICFIT Scottsdale: Strengthen Your Life

 

Strength in Conditioning for Friday, April 4, 2014

Sometimes when we wake up in the morning we simply don’t feel like showing up for our lives. We’re tired, burnt out, and all the things that we usually enjoy suddenly seems like annoyances. Sometime when we feel this way, it is our body and mind’s way of telling us that we need to slow down, take a break, and rejuvenate. If this sounds like you, perhaps it is time to take a vacation from your everyday life and reconnect with what is important to you.

Other times when we don’t feel like showing up for our lives it is because we have spent too much time in the passenger seat and need to grab onto the steering wheel to create some momentum. If this sounds like you, make sure you do the things today that your tomorrow self will thank you for. SICFIT Scottsdale is here to support and strengthen you so that when it comes to your life, you can SHOW UP AND DON’T QUIT!
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WakeUpKickAssRepeat

>
WARMUP
10 Rounds
100 Meter row + 20 lunges
*Each round raise the drag from 1-10
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SKILL
Double unders | tuck jumps | single unders | jump rope
..
CONDITIONING
300 Meter run + 30 double unders + 30 box ups
600 Meter run + 60 double unders + 20 box ups
900 Meter run + 90 double unders + 10 box ups
LIFE: Run or row | 2:1 single unders | box step up ”20
FITNESS: Run or row | 3:1 single unders | box jump up/step down  “24/20
SPORT: Increase box height each round  20’/24/30
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Lateral-Stability Sequence

Heavy squatters with low-back pain often have a QL strength difference – a 5% difference in fatigue resistance per side in the side plank is correlated with low-back pain. The Single-Leg RDL band variation trains the glutes in 3D (extension/abduction/external-rotation), while the kettlebell carry integrates QL with contralateral glute function. Use this sequence to bulletproof your knees and low-back and watch your lifts skyrocket.
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Side-Plank-SquatRx-Lateral-Stability

 
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Do You Even Function, Bro?

 

Strength in Conditioning for Thursday, April 3, 2014

At SICFIT Scottsdale, you won’t find anyone doing calf raises, lateral pull-downs, or spending hours on end on an elliptical. To us, training one muscle at a time or working cardio exclusively makes no sense what-so-ever. Instead, the SICFIT Scottsdale physical fitness methodology uses functional movements to condition and train the body in the way it was meant to be used! Functional movements challenge us to tap into our body’s fullest expression of power, and channel it competently during physical tasks. Functional exercises not only make us stronger in the gym, but strengthens our command over our lives as well.
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functionalfitness

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WARMUP

5 Minutes of foam rolling
PVC mobility
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STRENGTH
6×3 bench press
5×5 Each side dumbbell/kettlebell row
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CONDITIONING
Russian kettlebell swing + sumo deadlift high pull + goblet squat + push press
Round 1: 1 Minute at each station and 30 second rest
Round 2: 45 Seconds at each station and 30 second rest
Round 3: 30 Seconds at each station and 15 second rest
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Photo by: Health Gauge

Sharing SICFIT is Caring for FITness

 

Strength in Conditioning for Wednesday, April 2, 2014

When we participate in something that benefits our lives in the way that SICFIT Scottsdale’s Strength in Conditioning does, we naturally want to share it with the people we care about. We get that, and we want to help you help your friends and family! This is why for an entire week, 4/14 to 4/19, we will be offering free classes for your guest! With your help and influence, you may just change someone’s life! Email info@sicfitscottsdale.com to reserve your guest’s spot. Check the class calendar for times.
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Change at life at CrossFit Scottsdale

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WARMUP
3 Minute jump rope
10 Up dog + down dog
Leg swings + bottom of squat
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CONDITIONING A
3 Rounds
5 Strict pull up + 1 second pause at top
5 Strict dip
30 Second jump rope
 ,
STRENGTH
Back squat 2×10 barbell 1×5 6×3 20X1
 ,
CONDITIONING B
20-15-10-5
Wall ball + burpee
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FINISHER
50 Heavy med ball sit ups
*for quality
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Learn OLY From The Pros

 

Strength in Conditioning for Tuesday, April 1, 2014

The Olympic Lifts are some of the most complex, dynamic movements we do here at SICFIT Scottsdale. We program them because of their fantastic ability to train nearly every marker of physical fitness: strength, agility, speed, power, coordination, flexibility, balance. You name it, the Clean & Jerk and Snatch can help you get it. This is why SICFIT Scottsdale requires all of our coaches to learn from the pros, so they can then pass along their knowledge to you! If you want to learn the ins and outs of these lifts to further your coaching career or simply your knowledge as an athlete, you definitely want to sign up for this weekend’s USAW Sports Performance Coaching Certification on 4/5 and 4/6. Click here to ensure your spot!
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Snatch - Athens 2004 Olympics

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WARMUP

300 Meter run + lunge + inch worm
10 PVC/barbell work: press + front squat + push press + hang power clean
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SKILL
15 Seconds on 15 seconds off to complete 3 minute L-sit on parallette/dip bars/rings
Movement prep
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CONDITIONING
EMOM for 30 minutes
3 Deadlifts + 5 hand release push ups +  7 air squats
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Are You Ready For Competition?

 

Strength in Conditioning for Monday, March 31, 2014

You’ve been logging your hours in the gym for a while now; you’re impressed by your own progress; and your ready to take your fitness to the next level. If this sounds like you, then it sounds to us like you are ready for competition! Find yourself a partner  and clear your calendars for June 7th and 8th because SICFIT Scottsdale wants you to represent our gym in Hawaii at The SICEST of the Pacific West fitness competition! This competition in paradise will test yours skills in all the ways you are familiar and challenge your ability to adapt your fintess to new stimuli. Click here for more information and to lock in your spot!
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SICESTPacificWest

WARMUP
Barbell clean progression + 3 position power clean
Establish tough but not maximal power clean
5 Minute rest
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WORKOUT 2 from the SSW II
3 Rounds
10 PC + 10 bar over burpees
 * Ascending weight | 5-20 pounds apart
LIFE: 35-75
FITNESS: 55-95
SPORT: M 165/145/125 | W 115/95/75

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Spring Nutrition Challenge Winners!

The Look Better Naked Spring Nutrition Challenge came to and Amazing close today. Thirty days of Paleo eating and fat loss that started and ended with a workout at SICFIT Scottsdale. Who rocked it? Well everyone rocked it.

Some key highlights:

  • Over 130 pounds lost
  • More than 40 competing members
  • 99 rep increase from day 1 to 30
Nutrition Challenge Finalists

Nutrition Challenge Finalists 

 

Top Female – Judy Leinweber & Stacy Claycomb

Top Male – Hector Swann

Most Weight Lost – Hector Swann – 17.6 pounds

Highest Workout Score – Steve Cederstrom – 129 reps

Spirit Award – Ganine Davies

Winners Hector and Judy showing off the Guns!

Winners Hector and Judy showing off the Guns!

 

Overall Rankings

 

Student Place Ranking
Judy Leinweber 1
Stacy Claycomb 1
Rosie Khazoom 2
Morgan Leinweber 3
Amber Gibbs 4
Hector Swann 4
Dale Bracco 5
Ganine Davis 6
Deric Andre 6
Jennifer Canale 7
Gwen Whitfill 8
Najla Kayyem 9
Steve Cederstrom 10
Lale Drost 11
Wendy Orm 12
Ashlee Holland 13
Jeni Jones 13
Kristin Cain 14
Jesse Holland 14
Sam Clouten 14
Mary Arabyan 15
Cindy Holland 15
Armen Arabyan 16
Sarkis Arabyan 17
Lana webb 17
Suzanna Rioux 18
Lori Bruce 19
Bob Bruce 20
Taylor Webb 21
Jodee Bartel 22
Chris Bartel 22
Mike Gordon 22
Jeff Rosenbloom 22
Kellie Werrell 22
Toni Suminski 23
Stephanie Trent 24
Zak Tadlaoui 25
Ryan Wuttke 25
Carneil Wilson 25
Diana Matejsek 25

 

Keep up the Awesome work and we will see you in the next challenge!

 

 

 

A Beautiful Day for Running

 

Strength in Conditioning for Saturday, March 29, 2013

Come enjoy the spring time air with SICFIT Scottsdale this morning! Not too hot, not too cold, means its the perfect time of year to challenge our running endurance outdoors. Even for those of us who can’t stand running, the day is just too beautiful to not at least slightly enjoy this workout!
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RuckFunning.

CONDITIONING
1 Mile run + 50 push ups + 50 air squats + 10 burpees
Walk small lap
800 Meter run + 25 push ups + 25 air squats + 10 burpees
Walk small lap
400 Meter run + 15 push ups + 15 air squats + 10 burpees
Walk a big lap
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SICFIT Scottsdale has NEW class times!

April is right around the corner! Spring is in the air and so are… new SICFIT Scottsdale classes!

Changes have been made to our class schedule… Check out the full class schedule here.

*Bodyweight: Wednesdays at 9am
*Yoga: Fridays at 630pm
*Olympic Lifting (all levels): Wednesdays at 6pm
*The Lab: Tuesday and Thursday at 12pm

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