The End of a Challenge is Only the Beginning

Strength in Conditioning for Tuesday, March 25, 2014

Alright nutrition challengers, you are in the homestretch of the SICFIT Scottsdale Look Better Naked Spring Nutrition Challenge! The finales are this week and that means it is time to weight back in, take new measurements, and kick that post-workout’s butt! But don’t be fooled by the end of the challenge, because this is only the beginning of a lifetime of nutritional integrity and accountability. And just because the challenge is over, doesn’t mean that your SICFIT Scottsdale coaches, staff, and fellow classmates aren’t still here to support you. Let’s keep going strong long after the finale!
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SICFITfoodpyramid

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WARM UP
10 Rounds
30 Second row @ 80% effort
30 Second walking rest

STRENGTH
 5×5 Kettlebell swing | 45 second rest
5×5 Kettlebell push press | 45 second rest

CONDITIONING
21 Burpee buy in
300 Meter run
50 Med ball sit ups
300 Meter run
50 Hand release pushups
300 Meter run
50 Lunges each leg
STRETCH 
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Is Today your Day to Finally Begin Private Training at SICFIT Scottsdale?

 

Strength in Conditioning for Monday, March 24, 2014

Sometimes all it takes is one cue from an experienced SICFIT Scottsdale coach to take your Olympic Lifts to a whole new level. Then like magic, the weights feel lighter, your movements feel more fluid, and you are hitting PRs with ease and confidence. Imagine the progress you would make in your strength training if you had one of our coaches focused attention entirely on you, your body, and your lifts. Next time you are at the gym ask any of our instructors about how the SICFIT Scottsdale Private Training program can help you achieve your goals in the gym. To read more about these programs, click here!

WARMUP
Barbell progression
 
CONDITIONING A
10 Minutes to drill 3 position clean
10 Minutes to drill 3 position squat clean
20 Minutes to find max squat clean
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CONDITIONING B
1 Mile run or 2k row for time
LIFE: 400 run/500 row
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SICFIT Scottsdale’s Member Appreciation Bash!

 

Strength in Conditioning for Saturday, March 22, 2014

After a week full of fun, SICFIT Scottsdale’s Spirit Week goes out with a bang at the Kayyems’s house! Bring the family along for food, drinks, games and more for the Member Appreciation Party this afternoon from 1-4pm. You all bring so much to the gym every week — your positive attitude, determined spirit, and show-up-don’t-quit mentality — this is SICFIT Scottsdale’s way of showing you just how much you mean to us! See you this afternoon!
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MemberAppreciation2013

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CONDITIONING A
10, 8, 6, 4, 2, 1 Push press
5-8 Burpees AFAP after each round
35 Second plank
5 Minute rest
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WOW #15
7 min AMRAP Jump rope maze
LIFE: 5, 10, 15, 20, 25 Single unders, repeat *every miss or mess up complete 10 air squats*
FITNESS: 5, 10, 15, 20, 25 Double unders, repeat *every miss complete 10 air squats*
SPORT: 10, 20, 30, 40, 50 Double unders, repeat *every miss complete 10 jumping air squats*
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Time to Represent!

 

Strength in Conditioning for Friday, March 21, 2014

To celebrate the final day of SICFIT Scottsdale’s Spirit Week, we want to see you all decked out head to toe wearing your SICFIT apparel! If you’ve been eyeing our new Blacklisted tank or tee, now is the time to splurge so you can represent your gym! As part of today’s celebration, we are giving you all an opportunity for redemption against WOW #16! Check back in your success journals or on your SICFIT.com profile to see what time you need to beat and then come to class ready to CRUSH this WOW!

SICFIT WOW
500 Meter row + 30 wall balls
500 Meter row + 30 kb swings
500 Meter row + 30 push press
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LIFE: Ball slams 14/10 | russian swings 35/15 | push press 55/35
FITNESS: Wall ball 20/14 | kb swing 55/35 | push press 75/55
SPORT: Wall ball 30 | kb swing 75 | push press 115/85
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The Story of a True American Hero

 

Strength in Conditioning for Thursday, March 20, 2014

Yesterday may have been superhero day, but today we take off the capes and masks and workout like a true American Hero. To celebrate SICFIT Scottsdale’s America Day, we will be testing our physical and mental strength with a workout dedicated to one of these heroes: Murph. Navy Lieutenant Michael Murphy was a humble, courteous, and driven soldier, motivated by his calling to stand up for justice in the face of, what he describes, as bullies. Michael Murphy’s tenure in standing up for what is right began long before he became a member of the Navy SEALS. Even in grade school he is remembered for intervening when a group of bullies attempted to enclose a special needs student into a locker and when a homeless man was being harassed by Murphy’s peers.

Michael Murphy died courageously 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. Till his moment of death, Michael Murphy continued to fight for justice against oppressive bullies.

As we struggle through this workout today, let us remember the sacrifice that Lieutenant Michael Murphy made for us, and all those who are victim of injustice around the world.
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nt_mmurphy Final.

WARMUP
Movement prep
RUN/Pull up/Push up/Air squat/
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CONDITIONING
LIFE
1-3 Rounds
300 Meter run or row
25 Pull ups + push ups + air squats
300 Meter run or row
Walk 1 lap
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FITNESS
800 Meter run or row
50 pull ups + push ups + air squats
800 Meter run or row
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SPORT
1 Mile run
100 pull ups + 200 push ups + 300 air squats
1 Mile run
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To read more about Navy Lieutenant Michael Murphyclick here.
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Athlete of the Month- The Arabyan Family!

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I have the pleasure of  announcing the Arabyan Family as our Athlete’s of the month! Mary (mom) and her two boys (Sarkis and Armen) help define the word Family. They arrive to the gym together, to workout together as the boys take the Tweens class, and Mary takes the adult class. They see each other hit PR’s and high five if they pass during a run. They are not only committed to their health and wellness, but they are committed to each other! Their commitment for health goes far beyond the walls of the gym, as this family plays hockey, stays involved and participates in nutrition challenges, and gets outdoors- TOGETHER.

They are also the most amazing people! If you had not had a chance to meet them, please do! They are constantly smiling, laughing! Sarkis and Armen are the BEST helpers in class, always leading the class in stretches, grabbing extra PVC pipes and AB Mats for class, and constantly pushing to do their best in every class, and every rep.

Thank you for being such a great role model to others in class, and for being part of our SICFIT Scottsdale Family!

“In family life, love is the oil that eases friction, the cement that binds closer together, and the music that brings harmony.”- Friedrich Nietzche

Get Your USAW Cert at SICFIT Scottsdale

 

Strength in Conditioning for Wednesday, March 19, 2014

At the beginning of next month, April 5th and 6th, SICFIT Scottsdale will be hosting the USA Weightlifting Sports Performance Coach Certification, held right in your very own gym! This is your opportunity to further your athletic career on the coaching side of the spectrum and to increase your intricate knowledge of the Olympic Lifts to benefit your own performance. This cert is coming up fast and we only have a limited of number of slots available. Ensure your spot today here!
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USAWlogo

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WARMUP

5 Rounds
Run or row 300 meters + 21 superman after each round
Barbell Complex
OLYMPIC WEIGHTLIFTING
Clean & Jerk
CONDITIONING A
20 Minute EMOM
1 Power clean + 1 hang power clean + 1 hang squat clean  build as you go but no misses
*Unbroken if possible
*Build each round but no misses
CONDITIONING B
4 Rounds
500 Meter row
Rest = to time rowed
*Write all times on board and success journal
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FlexibilityRX Stretch of the Week.
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“Ankle flexibility lays the foundation for a well-executed squat. Many of the points of performance build on ankle flexibility including: keep your weight on your heels, getting your hips below parallel, keeping the knees-out, maintaining an upright torso, and avoiding a ‘butt-wink’ at the bottom of the squat. This lower leg routine, part of the SquatRx protocol – will improve ankle flexibility so that you can focus on squatting heavier and have the confidence to perform at your best.” – Kevin Kula of FlexibilityRX
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FlexibilityRx-AnkleMobility-SquatRx

 

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Poolside Fitness Charity Event

 

Strength in Conditioning for Tuesday, March 18, 2014

Instead of just proving your fitness for the poolside, why not improve your fitness at the poolside!? SICFIT Scottsdale is making this happen and benefiting a great cause, to boot! Come hangout with the SICFIT crew on April 26th at the Omni Hotel and Resort in Scottsdale from 10 to 11am. Participation is complementary to members of the Scottsdale community, but donations are welcomed and encouraged. A portion of all proceeds raised will go to PLAYWORKS, an organization dedicated to “harnessing the power of play to strengthen our kids, schools and communities,” especially in low-income schools.

“On our playgrounds, kids play hard, cheer loud and high five with joy. And they carry that feeling of peace and belonging with them into their classrooms, back to their neighborhoods, out into the world.” – PLAYWORKS of Arizona

Don’t miss out on this great opportunity to enjoy the beautiful Omni pool, the Arizona Springtime sun, get your fitness on, and give back all at the same time!
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FitnessEvent

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Oh, and P.S… It’s sports/college team day of Spirit Week. Come to class looking like its game day to join in on the fun!
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CONDITIONING A
8, 6, 4, 2, 1 Deadlift
30 Seconds of box jumps or step ups
2 Minute rest
LIFE: Step up on stacked plates or boxes
FITNESS: Jump up step down x5
SPORT: Go up from 20” 30” each round *focus on perfect landing*
CONDITIONING B
Plank push ups for 10 seconds, 20 seconds, 30, 40, 50,
Double/single under :50 seconds, 40 seconds, 30, 20, 10 *alternate back and forth*
CONDITIONING C
Death by 10 meters row or run
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I’m Not Irish. I Just Don’t Want to do Burpees!

 

Strength in Conditioning for Monday, March 17, 2014

Unless you love burpee penalties, consider yourself Irish for the day because today’s SICFIT Scottsdalw Spirit Week theme is St. Patty’s Day! The more green you wear the better and anything with a Shamrock gets you extra points! It’s time to get silly and have some fun! Just save the Guinness for after the workout!
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^ Costume Idea!

^ Costume Idea!

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WARMUP
Dynamic movement
2 Minute row/run/jump rope
CONDITIONING
5 Working rounds
3-10 Front squat (tough but successful reps) | 30 sec rest
8 Strict chin up | 30 sec rest
12 Strict push up| 30 sec rest
150 Meter sprint run or row
2 Minute rest
LIFE: 10 Front squat with PVC/barbell + tempo ring row
FITNESS: 5-8  Negative pull up
SPORT: 3-5 Weighted pull up
STRETCH
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