Not for the Weak-Willed

 

Strength in Conditioning for Thursday, May 1, 2014

SICFIT Scottsdale’s Hell Week is not for the weak-willed or mentally-fragile. For only those who rise up when expectations are high; only those who view getting beaten down as an opportunity to be built back up — have what it takes to make it through this week of hellish physical tasks! These qualities are not defined by your physical capabilities, but by your mental toughness. So regardless of your current level of fitness, if you are up for the challenge of Hell Week, we expect to see you at everyday at 5am sharp from 5/12 to 5/16. Both members and nonmembers are encouraged to try their will against Hell Week! Sign up here!
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Hell week

WARMUP
Dynamic warm up + band mobility
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STRENGTH
5-7 Minutes to build a heavy 5 rep seated strict dumbbell press
4 Rounds
5 Dumbbell press
5 Burpee long jumps
6 Touch and go shuffle runs 10′
2 Minute rest
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CONDITIONING
30, 20, 10 kettle bell swings + air squats + box jumps
LIFE: Russian swing + air squat + box step up 20″
FITNESS: Heavy Russian swing + jumping air squat + box jump step down
SPORT: Full swing 55/35 + goblet squat 55/35 + box jump 24″/20″
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Flexibility Rx Squat Therapy Series

Strength in Conditioning for Wednesday, April 30, 2014

Who couldn’t use to improve their squat? Try this Squat Therapy Series from Flexibility Rx and see how your bottom position improves!

The goblet squat helps with learning to keep your torso upright, maintaining a neutral lumbar curve at the bottom of the squat, and a good thoracic position.  The band squat helps with keeping an upright torso, thoracic position, and progressing squat depth.  The box squat grooves the pattern of keeping your weight on your heels, getting the hips below parallel, and keeping the knees out.  Incorporate these three squat variations into your warmup and you will be on your way to strong, healthy squat.

The seven ‘Points of Performance’ for the squat are:

  1. Weight on heels
  2. Hips below parallel
  3. Knees-out
  4. Upright torso
  5. Lumbar Curve
  6. Thoracic Position
  7. Arms Overhead

 

Flexbility Rx Squat Therapy Mobility Exercises

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15 Minute EMOM
1 Power Clean
1 Hang Power Clean
1 Jerk
*Work up to max without missing | Unbroken if possible
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CONDITIONING A
4x 5-8 Strict ring dips
Rest 5 min
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CONDITIONING B
21, 15, 9
Burpees + pull ups
LIFE: Ring rows
FITNESS: Jumping or kipping
SPORT: Chest to bar
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Kanon Kayyem Athlete of the Month at SICFIT Scottsdale kids

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At 7.5 years old Kanon has already accomplished a lot in the world of FITness and sports. At age 2 he hit back to back to back soft pitch softballs over our back yard fence.
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At age 5 he completed 121 burpees in 10 minutes..
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In the past  3 months he was given the Ironman and Hulk trophies for showing talent on both offense as QB #1 and as a defender as strong safety. At Desert Canyon Elementary School he recently won the title of fastest 1st grader on campus by beating his rival and good friend Reed and he competed in his first ever world wide online Competitive FITness competition. Last but not least on his Mc Dowell Mountain Little league baseball team he leads all batters with 9 home runs and most put out’s by any defender.
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We are very proud of all of his results on the field but it’s in the class room where he excels in reading and writing and his two favorite subjects Math and Science. His new found love chess is giving him the virtue of patience and the game of strategy. In the past 10 days this “Wonder boy” as we like to call him Passed the level I test all RX except thruster/wall ball/push press, won his 1st chess match, ran the Pat Tillman run 4.2 miles in 42 minutes and performed his 1st solo in the school musical “Sounds a little fishy to me”

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It is because of your drive, desire to be great at all things and thoughtfulness for all living things we congratulate Kanon Kayyem our first ever SICFIT kids Athlete of the Month. Thank you my beautiful boy for allowing me to Coach you in life. Your dad, pal, and friend.

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Get on the Fast Track with Private Training!

 

Strength in Conditioning for Monday, April 28, 2014

What are your goals for the next year? Fitness, nutritional, personal? In the SICFIT Scottsdale Private Training program these goals are as good as your! Work one-on-one with an expert coach to take a holistic approach to your health and fitness. Whether you want to lose weight, make the podium at your next fitness competition, run a marathon, or just look and feel great, SICFIT Scottsdale’s exclusive coaching can put you on the fast track to making your dreams a reality!
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PrivateTraining.

WARMUP
Movement prep
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STRENGTH IN CONDITIONING 
300 Meter run or row big lap
30 Burpees
300 Meter run or row big lap
20 Burpees
300 Meter run or row big lap
10 Burpees
20 Power cleans
SPORT: Bodyweight/ 75% bodyweight
20 Deadlift
LIFE: Kettle bells
FITNESS: 135/95
SPORT: Bodyweight/ 75% bodyweight
20 Pull ups
LIFE: Jumping
FITNESS/SPORT: Kipping
300 Meter run or row big lap
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SICEST of the Pacific West

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Strength in Conditioning for Saturday, April 26, 2014

Hold on to your bikini or board shorts because SICEST of the Pacific West from the beautiful beaches of the Sheraton Kaanapali is coming up fast! Today’s workout is a sneak peak of what you can expect as a competitor, but there are more ways that you can participate in this fitness competition. Follow the links below to register as a competitor, volunteer, or judge. See you on the Island June 7th and 8th!
WARMUP
Movement prep
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SICEST of the PACIFIC WEST WORKOUT II
Teams of 2:
6 Alternating Rounds (3 rounds per partner)
250 Meter row
15 Kettle bell swings/russian  #55/35
15 Burpees
250 Meter row
Score is total time
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Partner A starts strapped in to their rower with the drag set on 5, athlete may change it only after the workout begins. Kettle bell swings start with the kettle bell on the floor and end when the kettle bell is over head and the athletes ear is visible in front of the arm. The kettle bell does not need to be straight over head. For Russian swings, the ball of the kettle bell must be even with the athlete’s nose. Burpees start and end in the standing position. Athlete can drop anyway they want but must have quads and chest touch the ground and get back to 12 o’clock with a small jump and clap overhead.
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Poolside Fitness with a Purpose

 

Strength in Conditioning for Friday, April 25, 2014

Do you have plans for tomorrow morning? If not, you are definitely going to want to check out this Poolside Charity Event at the Montelucia in Scottsdale. From 10-11am SICFIT Scottsdale will be delivering some sunny functional fitness fun and we would love to see our crew out there showing everyone how it’s done! Participation is free but donations are strongly encouraged. A Portion of all donations will go to PLAYWORKS, and organization dedicated to “harnessing the power of play to strengthen our kids, schools and communities.”

 

FitnessEvent

 

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WARM UP
Dynamic movement
Turkish get ups
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CONDITIONING
5 Rounds
Max 10 rep back squat
30 Second rest
Heavy sled push high/low
Walk rest 2 small laps
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USAW Returns to SICFIT Scottsdale!

 

Strength in Conditioning for Thursday, April 24, 2014

If you missed out on the last Olympic Weightlifting Sports Performance Coaching Certification hosted at SICFIT Scottsdale, have no fear! USAW will be back on our turf on October 4th and 5th with another opportunity for you to refine your lifting skills and add another impressive skill-set to your coaching. Don’t miss out on this course for a second time and sign up today!

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WARM UP
Barbell progression
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CONDITIONING A
15 Minute EMOM | Go up each minute if possible
1 Power clean + 1 hang clean + 1 front squat
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CONDITIONING B
For time
100 Push ups + 100 Sit ups
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BIG STRETCH
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Don’t forget to test your fitness tonight @ 7:00pm at SICFIT Scottsdale for your chance to earn the title and glory of L1 Athlete!
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FlexibilityRx Attacks the Rack

 

Strength in Conditioning for Wednesday, April 23, 2014

The plank roll is a functional way to develop lateral and rotatory stability.  The side plank couples the lats with the olbiques, the same lat engagement needed for a strong rack position.  While you drive your elbow into the floor before lifting your hips, feel lat engage (contract) on the side of your ribcage and use this same contraction when you have the bar on your chest or your back.  Slow the movement down focusing on keeping the hips elevated. The ribcage and torso should be aligned throughout – moving together at the same time.
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Plank-Roll-SquatRx

WARM UP
Jump rope for 10 min
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CONDITIONING A
15 Minutes
Farmers carry small lap
*Each time you set KB  must run lap back to BK down run back around to the kb
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CONDITIONING B
15 Minutes
Strict pull ups
1 On 1st minute
2 On 2nd minute
3 On 3rd minute until failure with one minute
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CONDITIONING C
4x 400 Meter rows
1 Minute rest after each round

Functional Fitness Doesn’t Discriminate

 

Strength in Conditioning for Tuesday, April 22, 2014

Functional fitness is truly universal fitness! No matter your age, weight, or ability, functional fitness can work for you! Exercising functionally is all about using the human body the way that it was meant to be used — to run, walk, squat, lift, push, pull, jump, and more. If you are not able to do these things right away, that’s ok too! With functional fitness and SICFIT Scottsdale’s expert coaches, we know how to strengthen and rehabilitate your body so that you will be able to perform these exercises with skillful efficiency, power, and strength!
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Screen Shot 2014-04-19 at 12.48.35 PM

 

WARM UP
Row technique: 10 pulls with drag at one, 10 with drag at two… through 10.
10 Walk out push ups + air squats + movement prep
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CONDITIONING A
12 Minute AMRAP
10 Kettle bell swings
8 Box ups
6 Burpees
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CONDITIONING B 
60 Air squats
300 Meter run or row
40 Air squats
300 Meter run or row
20 Air squats
300 Meter run or row
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Get Yourself Banded!

 

Strength in Conditioning for Monday, April 21, 2014

That White Band has got your name on it! Come put you and your functional fitness to the test at SICFIT Scottsdale this Thursday the 24th, and 7:00pm for your shot at L1 Athlete status! You’ve put in the training at the gym, now it is time to flaunt it on your wrist! Even if you don’t feel quite ready, come out anyway. See where your weaknesses lie so you know what to work on, and just maybe, you will surprise yourself!
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S4

CONDITIONING
Front squat
Push press
Kipping pull up
LIFE: 10, 8, 6 + 10, 8, 6 | Negative ring rows
FITNESS: 8, 6, 4 + 8, 6, 4
SPORT: 3, 2, 1 + 3, 2, 1 |Chest to bar
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CONDITIONING B
10 Rounds
3×10 Meter shuttle runs touch and go 10-20-30 meters
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