Strength in Conditioning for Tuesday, May 13, 2014
Send your teen to a camp this summer that they will love — SICFIT Scottsdale’s Bigger Faster Stronger Athletic Camp! This camp will help your teen develop the 10 basic components of physical fitness that we ourselves work towards in our workouts every week at the gym. Your teen will also be introduced to the intricacies of proper functional movement, helping them establish healthy movement patterns that will benefit them for the rest of their lives. Additionally, our coaches will emphasize important character traits that Strength in Conditioning with their peers cultivates, such as communication, leadership, and teamwork. Don’t miss out on this great opportunity for your teen this Summer! Sign up here!
No this is not a nightmare. Hell Week is finally here and there is no backing out now. Report to SICFIT Scottsdale ready to go at 5:00am sharp Monday through Friday. At the other end of this week you will have achieved something that runs much deeper than skin, muscle, and bone. Making it through Hell Week is like a badge of honor for the soul. See you on the other side Hell Weekers! .
Strength in Conditioning for Saturday, April 10, 2014
This Memorial Day, SICFIT Scottsdale is honored to host the Murph Challenge in remembrance of a true American Hero, LT. Michael Murphy. With the help of Forged, and your participation, we will be contributing to LT. Michael P. Murphy Memorial Scholarship Foundation. Below is a letter from Michael Murphy’s father, thanking all the supporters from last years successful challenge, and wishing us all luck on the battle that lies ahead!
Please join us for a free class on Memorial Day, Monday, May 26, 2014 at 8am, 12pm ,5pm.
To My Fellow Patriots and Veterans,
I want to thank all who participated in last year’s Murph and welcome you to the 2014 Murph Challenge. I can’t thank you enough for making 2013 so successful. Your participation and generosity allowed the LT Michael P. Murphy Scholarship Foundation to add two new scholarships that will be awarded this year, one to a LT Michael Murphy Naval Sea Cadet and one to a Gold Star Child through the Special Operations Warrior Foundation. I would also like to take this opportunity to thank Forged for their continued support and doing all the heavy lifting to make sure the Murph went off seamlessly.
It is with deep gratitude that I thank you all so much for honoring the service, life, sacrifice and legacy of my son Michael. I look forward to 2014 being another successful year because of YOU! On behalf of the Murphy family and Michael’s Foundation, I wish you all the best of luck and our deepest appreciation.
At SICFIT Scottsdale, we have seen our members go through incredible transformations. From overweight to functional and fit; from disillusioned and depressed to empowered and energized; and from sick to singing in the rain — at SICFIT Scottsdale we are in the business of turning health and fitness goals into reality!
Check out the incredible transformation of our member, Marc Lutz. Marc’s commitment to himself, along with SICFIT Scottsdale’s expertise, helped him not only shed the pounds and lose weight, but also gain a ton of strength, and an even stronger sense of wellbeing!
Work up to a heavy 3 rep deadlift
5 Perfect push ups after each set
This month we celebrate a regular on the podium for our Athlete of the month at SICFIT Scottsdale. Mr. Marc Lutz has accomplished something I never imagined was possible or that anyone would want to do. Not only did he purchase a Concept 2 rower for his house 2 years ago he decided to row 1 million meters on it. A daunting task that a majority of his meters over 500,000 coming in the past 6 months alone. At an average of 5,000 meters per visit per day Marc would sometimes row 20,000 meters in a weekend. On top of training exclusively 3 days a week Marc enjoys the outdoors including running Pinnacle Peak (back to back) shooting at Ben Avery and watching horror films. Just recently Marc had a personal record in the hang clean and jerk #185. His bench press #175 and his kipping pull ups unbroken with 10. One of Marc’s greatest attributes to me is his ability to adapt to anything including change. Thank you Marc for encouraging us all to work harder and never say no. You are a special person and as big a part of our community as the rowers themselves. Cheers and a Happy Birthday to you.
Strength in Conditioning for Thursday, May 8, 2014
Beginning Monday, 5/12, we will be testing the spirits of those brave souls who commit to SICFIT Scottsdale’s Hell Week. Every morning at 5am, participants will be challenged physically, mentally, emotionally, and spiritually in ways that not only test limits, but also expand them. Your success in Hell Week does not depend on your strength, endurance, or stamina. It depends on your ability to turn your mind off and JUST GO! All levels are welcome. The cost of this bootcamp style week is $50 for members, and $175 for non-members. You can sign up at the gym, or by clicking here! .
Front squat 184.108.40.206.1.1 (30 sec rest)
5-8 Strict chin up with 1 second pause at top and bottom
Strength in Conditioning for Wednesday, May 7, 2014
Thougth kettlebells were just for swinging? Think again! With these FlexibilityRX kettle bell exercises, the kettle bell is also quite helpful for strengthening, mobilizing, and rehabilitating your shoulders!
“Kettlebell Carries are great for improving posture, breathing, lumbo-pelvic stability, spinal stabilization, and shoulder function. The suitcase carry improves lateral stability, which is often to cause of knee and low-back pain. The bottoms-up carry challenges the stabilizing function of the rotator cuff and scapular stabilizers for improved shoulder function. The overhead carry trains the ‘packed’ shoulder blade position that is needed for overhead lifts. Grab a kettlebell before your workout or on your recovery day and incorporate one of these often overlooked exercises to strengthen the hips, improve core stabilization, and shoulder stability.” .
Strict press 5, 3, 1 + 5, 3, 1
CONDITIONING 15 Minute AMRAP
250 Meter row
10 Box jump overs 24”/20
20 Sit ups 15 min
Summer break is coming up quick and our kiddos will be out of school with time on their hands and energy to burn! Let SICFIT Scottsdale take them off your hands during one of our two Summer Camp session. In the SICFIT Scottsdale Lil’ Beasts Summer Camp, your kids will experience how fun fitness can be while making new friends and learning about healthy lifestyle choices in a kid-friendly way. Reserve your child’s spot, today! Call us at 480.922.3253 for more information.
WARMUP 10 Row pulls at each level 1-10 . STRENGTH
4 Kettle bell front rack step up (each side)
8 Kettle bell goblet squat . CONDITIONING A
Hollow Rock 20 seconds on & 20 seconds off . CONDITIONING B
Tabata sit ups . CONDITIONING C
Max effort push ups in 2 minutes
2 Minute rest
Max effort sit up in 2 minutes
2 Minute rest
Max effort burpee in 2 minutes .
In celebration of Cinco De Mayo and to pay homage to Mexican Heritage, SICFIT Scottsdale is offering three free classes today! Get your workout on at 8am, 12pm, and 5pm and we will celebrate this day of Mexican pride, SICFIT Scottsdale style. We would also like to take a moment and congratulate our very own Coach Jorge Aragon for competing in the 2014 Reebok CrossFit Games and making the cut to the Southwest Regional May 30 from Utah. To assist Jorge with his expenses we have created a limited edition SICFIT t-shirt. Click on the links below to order your’s today.
Strength in Conditioning for Saturday, May 3, 2014
Healthy habits are best established young! SICFIT Scottsdale’s Kids, Tweens, and Teens programs teach the importance of fitness, nutrition, and healthy lifestyle in fun ways that your kids will not only understand but enjoy! Through age appropriate workouts, skill building, and educational activities, SICFIT Scottsdale will build a strong foundation of health, wellness, and happiness that your kiddos will build upon for the rest of their lives!