PaleO.G. [original gangster] Nutrition Seminar

Strength in Conditioning for Thursday, March 13, 2014

Have you been to SICFIT Scottsdale’s PaleoO.G. Nutritional seminar yet? Ok…  Its actually called “Food as Fuel” but it is definitely original and if you come you will definitely become a paleo gangster! If you have questions about carbs, protein, supplements, what it means to eat like a caveperson, and how it will help you reach your goals, then this meeting is pretty much required homework for you! The seminar starts at 7:30pm and its completely free to attend! Please, join us!

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Foodasfuel

SKILL
Turkish get ups
 3×5 Working sets
CONDITIONING A
5 Rounds
Row 125 meters
30 Seconds of kettle bell swings
30 Seconds of burpees
2 Minute rest
CONDITIONING B
5 Minute plank
*3 burpees every time you break*

Learn More about Your Classmates Than Their Last PR

 

Strength in Conditioning for Wednesday, March 12, 2014

You workout together, you sweat together, you even PR together. Why not see what else you can achieve together?! The SICFIT Scottsdale Connections Mixer is a networking organization where fellow students, spouses, friends and colleagues can come together and learn about each other’s professions, to not only become a better supporter in the gym, but to help grow everyone’s business and network beyond these gym walls. Please join us for our semi-annual breakfast networking event to help promote your business’s products and services on Friday, March 14, 2014, from 7am-9am at SICFIT Scottsdale.
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ConnectionsMixer

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WARMUP

1K Row
STRENGTH
5×3 Press
5×5 Push press
3×8 Strict dips
LIFE: Parallets/benches/bands
5 Minute break
CONDITIONING
5 Rounds for time
400m Run or 500m row
30 Walking lunges
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Stretch of the Week
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FRXc-sW-Shoulder-Traction-Series,,

“Burpees” and “For Time” Should Never Be Put Together in the Same Sentence. Ever.

 

Strength in Conditioning for Tuesday, March 11, 2014

If you leave the gym today feeling like you got smacked upside the head by 50 burpees for time… it’s because you did.

Burpees0likes

WARMUP
5 Minutes of jump rope
1 Minute bottom of squat
1 Minute top of push up
3×5 Air squats + push up
SKILL
Double unders
STRENGTH
10, 8, 6, 4, 2, 2 Back squat
Max push up 30 seconds after each set
Jump rope 30 second after each set
2-3 Minute rest
CONDITIONING
50 burpees for time
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Every Rep Counts

 

Strength in Conditioning for Monday, March 10, 2014

SICFIT Scottsdale’s Jorge Aragon shows us how it’s done on Open Workout 14.2! This brutal challenge is equally as much about strength, stamina, and coordination as it is about mental toughness and fortitude. Every single rep counts, so even if you don’t think you will make it through a round, keep pushing yourself to accomplish as much as you can. Don’t let your mind get in the way of your potential!

WARMUP
PVC squat/press/snatch/oh squat
STRENGTH
3×5 Strict pull up
3×5 Overhead squat w/ barbell
CONDITIONING
From 0:00-3:00
2 Rounds of:
10 Overhead squats, 95 / 65 lb.
10 Chest-to-bar pull-ups
From 3:00-6:00
2 Rounds of:
12 Overhead squats, 95 / 65 lb.
12 Chest-to-bar pull-ups
From 6:00-9:00
2 Rounds of:
14 Overhead squats, 95 / 65 lb.
14 Chest-to-bar pull-ups
Etc., following same pattern
LIFE: 10 oh squat weighted pvc + 10 ring rows rest 1 min repeat 3-4 rounds
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Treat Yourself to a SIC Vacation!

 

Strength in Conditioning for Saturday, March 8, 2014

Aloha fitness freaks! SICest of the Pacific West is only three months away and frankly, its about time you start planning this vacation of a lifetime! The workout we are doing today is taken straight from the competition program to get you psyched to judge, spectate, or participate in this beachfront show down! We still have spots left so sign up soon before this SIC competition surfs away! Click here to register today!

 

SICESTPacificWest
 
SICest of the Pacific West Workout 3
Hawaii 5-0

*Teams of 2
50 Hang squat clean (#135/95) (#95/65)
50 Bar muscle up/pull up
50 Front rack alternating leg lunge (#135/95) (#95/65)
50 Toes to bar/knees to chest
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Yoga for Athlete’s Sneak Peek

 

Strength in Conditioning for Friday, March 7, 2014

With the ‘Yoga for Athletes’ workshop just days away, Yoga Instructor Kari Ann Levine wanted to give you a sneak peek of one of the flows you will learn during class. This progression of poses will teach you to use the strength from the very center of your being (i.e. your core) to radiate outwards. By moving from our center we remain balanced and allow the flow of energy to travel through our bodies most efficiently. So whether this energy helps us transition from pose to pose or thrust a barbell overhead, moving from center maximizes our internal power.

To learn more about how yoga can help you tap into and unlock the power that lies within the center of your being — physically and mentally — please attend the ‘Yoga for Athletes’ workshops this Saturday from 3pm to 5pm. Click here to register or sign up at the gym today!

WARMUP
Dynmaic Movement
3 Rounds
1 Minute air squat + 1 minute push ups
SKILL
Double under
STRENGTH
5, 4, 3, 2, 1, 1 Back squat
Max push up for 30 seconds after each set
Jump rope 30 for seconds after each set | 2-3 min rest
CONDITIONING
Kettlebell swing 30 seconds on 30 off | 5 minutes
Row all out  30 seconds on 30 off | 5 minutes
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HIFIT Games Come to SICFIT Scottsdale

 

Strength in Conditioning for Thursday, March 6, 2014

Today’s workout is coming to you from across the Pacific Ocean. It is taken directly from last month’s HIFIT Games on Hilo Island in Hawaii, Sponsored by SICFIT. And while it probably won’t feel like paradise in the midst of this brutal Strength In Conditioning challenge, when it’s over you can bask within a personal oasis made of your own hard work and accomplishment! And if challenging yourself in the competitive fitness arena sounds like a really good excuse to finally take that Hawaii vacation, sign up for the SICEST of the Pacific West Competition, held in Maui on June 7th and 8th. Register as a competitor or volunteer here!

hifit

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WARMUP

15 Minutes to warm up power clean & jerk
CONDITIONING
3 clean and jerk/5 pull ups/7 box jumps = 7 min AMRAP
Life: 3 Hang power clean & push press + 5 ring row + 7 box step ups
Fitness: 3 Power clean & push press/jerk + 5 pull ups + box jump up step down (95/55-75)
Sport: 3 Power clean & push jerk + 5 pull-ups + box jumps at 24/20 (155/105)

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FlexibilityRx Stretch of the Week

 

Strength in Conditioning for Wednesday, March 5, 2014

Who couldn’t use to be even more comfortable in overhead positions, the rack, or during pull ups? With the functional fitness movements we do at SICFIT Scottsdale, everyday is shoulder day. This means we need to take a little time each day to stretch and mobilize this area. These ‘Upper Core Four’ stretches, provided by the one and only FlexibilityRx, are designed to increase your range of motion and relieve soreness and tension. Incorporate them into your routine and watch your gym performance improve!
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FRXc-sW-Core-Four-Upper

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TEAM TRAINING
*Teams of 3
1000 WAY TO DIE
100 Calorie row
100 Lunges
100 Box step ups/jumps
100 Wall balls
100 Kettlebell swings
100 Burpees
100 Knees to elbows on back/toes to bar
100 Hand release push ups
100 Double unders or 100 singles each
100 Air squats

Paleo Tortillas. You’re Welcome.

 

Strength in Conditioning for Tuesday, March 4, 2014

For all those on a mission to Look Better Naked during the SICFIT Scottsdale Spring Nutrition Challenge, this post is for you! Only a few days into the challenge and already missing the Southwest fare we all love so much? We get it. Because what good is a burrito without the tortilla, right? Well thanks to stupideasypaleo.com, we don’t have to forsake the folded goodness for the next month! And the best part is…. it’s stupid easy to make! All you need is the following ingredients!

  • 2 eggs
  • 1 teaspoon melted ghee (sub: melted coconut oil)
  • Update: 1 Tablespoon water makes the batter more spreadable / thin
  • 1/4 cup arrowroot powder
  • 1 teaspoon coconut flour
  • Pinch of salt

For the rest of the delicious recipe, click here!

Tortilla

 

STRENGTH IN CONDITIONING
Spend 20 min to establish a 5x rep front squat
Spend 15 min to establish a 5x rep deadlift
Spend 10 min to establish a 5x rep strict press
Spend 5 minutes in the plank position
Record all of these scores/weights/misses and makes in your success journal
Photo by:  medea_material
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Yoga Workshop This Saturday!

 

Strength in Conditioning for Monday, March 3, 2014

Time is running out to sign up for the SICFIT Scottsdale “Yoga for Athletes” workshop. Kari Ann Levine, certified yoga instructor and Strength in Conditioning athlete will teach you how yoga can unlock your potential in the gym and outside of it. Join us from 3pm to 5pm this Saturday and you will learn the following:

  • How yoga can remove physical obstacles limiting your body’s mobility,
  • How yoga can teach you to access your core strength and channel it to maximize efficiency and power,
  • How yoga can train the mind to remain focused during challenges, both in the gym and out.

Sign up today at the gym or by clicking here!

YogaWorkshop1

WARMUP
Barbell complex
STRENGTH
1 Power clean
3 Hang power clean
1 Jerk
CONDITIONING
25, 15, 10 burpee + chest to bar pull up
LIFE: Ring row or jumping pull up
FITtness: Bands ok
SPORT: Hand release burpee + chest to bar
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