Strength in Conditioning for Monday, October 27, 2014

HIIT (High Intensity Interval Training) is pretty trendy right now in the fitness world. And for good reason! HIIT workouts have been scientifically proven to be more effective at burning fat than traditional forms of exercise. Not to mention, this style of training conditions both anaerobic and aerobic capacity in a single workout. But this trend is nothing new for SICFIT Scottsdale. We’ve been coaching our members this way from the start! Perhaps this makes us trendsetters… but we prefer to think of ourselves, instead, as leaders.

Ring row + push up + holds + l-sit +tucks
5×5 Muscle snatch with barbell
3×10 Kettle bell or dumbbell lunge
5-3-1Press strict
2 Minute max burps
1 Minute rest
2 Minute max wall balls
1 Minute rest|
2 Minute max calorie row


Movie Night at SICFIT Scottsdale


Strength in Conditioning for Saturday, October 25, 2014

It’s Movie Night at SICFIT Scottsdale! Bring your own healthy rendition of an at-home movie snack  and we’ll chow down as we watch “Fed Up”, an educational film that the U.S. food industry doesn’t want you to see! See you tonight at 6pm!

1000m Row | Switch every 100 meters
1000 Single jump ropes | Switch every 100
100 Push ups | Switch every 10
200 Sit ups | Switch every 20
300 Air squats | Switch every 30
1000 Single jump ropes | Switch every 100
1000m Row | Switch every 100 meters


Dear Barbell…

Strength in Conditioning for Friday, October 24, 2014

Bring it on barbell! Because today is the day I put everything I have learned in the way of form, mechanics, and mental toughness to the test. Today is the day that I plant my feet beneath you unafraid. Today, I apply the patience and focus that you demand. Today, I find the strength within myself to thrust, jerk, clean, press, and squat like my life depends on it. And because of all this, barbell, today… you will lose.
Hallie Flood takes 3rd at Barbells for Boobs Fundraiser . 

3×10 Push up + sit up + air squat+ burpee + ring row
DL + HC + FS + PP + BS + J
3 Each with barbell
3 Each weighted
Them, 20 minutes to build heavy triple power clean
9, 7, 5, 3, 1 Power clean + thruster:
LIFE: Hang clean + push press 45/35
FITNESS: PC 65-95 + thruster 45-75
SPORT: 135/95
2 Minutes max burpees


Trick Your Treats into Cash!

Strength in Conditioning for Thursday, October 23, 2014

Want to know the  most evil thing about Halloween? It kickstarts the most gluttonous time of year with a pillow case full of sugary, processed, individually wrapped pieces of tempting torment! This year you can play the trick on your treats by turning your sack of sugar into some doh-rae-me! Have your Lil’ Beast turn in their halloween candy to any available coach from November 1st through the fifth and they will be award one dollar for every pound of candy they surrender!
Upper thoracic foam roll & arm swing
Bench press
Stiff leg dumbbell/kettlebell deadlift | tempo 40×1
Broad jump
LIFE: 10-12 Bench press
FITNESS: 5-8 Bench press
SPORT: 3-5 Bench press


The Ab-Wheel and Barbell Rollout


Strength in Conditioning for Wednesday, October 22, 2014

Anterior Core Stability

The abdominals play an important role in anterior core stability.  The abdominals posteriorly tilt the pelvis and flatten out the low-back.  Good abdominal function is necessary to prevent anterior pelvic tilt and lumbar hyper-extension (see illustration B).  This anti-extension role is crucial during deadlifting and overhead pressing.


Illustration taken from the “DNS Self-Treatment Booklet”


The Abdominals Role in Breathing

In addition to supporting good pelvic and low-back alignment, the abdominals play an important role in breathing.  The contraction of the abdominals provides resistance against the downward contraction of the diaphragm.  This counter-pressure support the diaphragms dome shape during breathing.  When the pelvis is anteriorly tilted and the abdominals are lengthened, they are unable to assist the diaphragm in providing core stability.

Core-to-Extremity Movement

This proximal core stability is what supports distal arm and leg movement.  Core-to -extremity movement is stabilized by intra-abdominal pressure.  The interaction of the abdominals and diaphragm is what creates intra-abdominal pressure.

Movements that train anti-extension in the sagittal plane include the RKC plank, Kolar Wall Bug, ab-rollout, and bird-dog exercise.

Ab Wheel Rollout Key Points

  •  First extend the hips before rolling forward
  • Maintain a neutral spine throughout exercise
  • Progress distance using wall to block range at first
  • Stop rolling forward before low-back begins to extend

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com

2 Rounds 
Lunge 1 minute
Jump rope 2 minutes
Crunch + sit up + plank + flutter kick
3 Rounds
20 Back squats
15 Burpees
10 Pull ups
05 Handstand push ups
1k Row
Rest 10 minutes
LIFE: Barbell
FITNESS: Jumping or kipping pull ups + plate push ups #45/#25
SPORT: Goal is bodyweight back squat


#60in60 Challenge


Strength in Conditioning for Tuesday, October 21, 2014

The SICFIT Family in Scottsdale, San Diego, El Paso, and Chandler have been on a mission since October 1st to change 60 lives in 60 days. Our goal is to enroll 60 new members by December 1st in our group classes or private coaching programs. If our coaching team fails to reach this goal, they have committed to doing 100 burpees or a 100 calorie row! Help your coaches avoid this torture and help change someone’s life by encouraging them to join the SICFIT family of Strength in Conditioning gyms!


Dynamic movements and plyometrics
5 Minutes: 10 seconds at bottom of air squat  + 20 seconds at top of push up
PVC rotations
30 Minutes with 2 minute rest between rounds
LIFE: 5 Negative ring row negatives + 5 push ups + bodyweight man makers
FITNESS: 6 Negative pull ups + 8 push ups + man makers
SPORT: 3-5 Weighted strict pull ups + 20 push ups + heavy man makers
5 Minute AMRAP
3 Burpees + 6 air squats + 9 sit ups



Get Your Booty on a Rower!


Strength in Conditioning for Monday, October 20, 2014

If you haven’t signed up for the Row Like A Pro Seminar, lead by our very own Coach Chris Cannon, NOW IS THE TIME! There are only 10 spots open for this game-changing workshop! From 7 to 8pm this Wednesday night, we will learn how to perfect the little things like proper posture, hand and head position, and breathing. By the end of the night, you will have all the tools you need to transform your row from instantly exhausting to incredibly efficient! To get your booty in one of our 10 rower seats, sign up for the SICFIT Scottsdale Rowing Clinic today!
Rowing Helen Challenge Finals at CrossFit Scottsdale

5 Minute row | 30 seconds easy + 30 seconds hard
5 Minute jump rope
Deadlift + hang clean + push press
3 Each + build to a tough single of each
Push press clusters | 10 second rest between each cluster + 2 minute after each full set
2 Rounds
1000m Row + 30 kb swings + 15 box ups
LIFE: Russian swings + 20 box step ups
FITNESS: Heavy Russian KB swings + box jump step down 20/24
SPORT: Kettle bell 75/55 + 30 box


Workout With Your Heart And Mind This Weekend

Strength in Conditioning for Saturday, October 18, 2014

At SICFIT Scottsdale, we know that health and fitness goes beyond skin, muscle, and bone. We know that in order to put our SICEST foot forward in all that we do, our mental, emotional, and spiritual health is just as important. After getting your workout on with us this morning, take the rest of your weekend to reconnect to that deeper side of yourself. Spend some quality time with your family or friends. Take your dog on a long walk and breathe in the fresh air. Start that art project you’ve been putting off. Find a quiet spot to do some reflecting and meditating. When we take care of ourselves on the inside, it shows up on the outside, positively impacting all that we do.
Road to Health and Happiness

Walk, jog, run, sprint
EMOM for 10 minutes
10 Russian kettle bell swings
Plank for 10 seconds + rest for 10 seconds
Plank for 20 seconds + rest for 20 seconds
Plank for 30 seconds + rest for 30 seconds
…. Up to 1 minute intervals
100 Lunges + 10 burpees
50 Lunges + 10 burpees
100 Lunges sit ups + 1K row


Halloween Candy Buy Back! Every 1lb of Candy =$1!

candy buy back 1

Hey Kids! Bring in your yucky Halloween candy for money! Every pound of candy you bring in gets you $1!

Bring your Halloween candy to SICFIT Scottsdale November 1st through the 5th and get your candy weighed by any coach for money!


November 1st-5th at SICFIT Scottsdale all day with any available coach

14885 N 83rd Pl Scottsdale, AZ 85260 suite 103

Challenge Accepted


Strength in Conditioning for Friday, October 17, 2014

We’ve all done it. We’ve all come a long way since our first stab at it. But it seems to show up every once in a while, haunting us like a relentless poltergeist. Of course, we are talking about none other than the SICFIT Scottsdale Baseline!  No matter how advanced we become in our fitness, The Baseline will always be a tortuous task because when we improve The Baseline just demands more from us. Let’s show The Baseline just how far we’ve come and set some new PRs today!

Partner stretch & foam roll
4×8 Back squat
The Baseline
500 Meter row + 40 Air squats + 30 sit ups + 20 push ups + 10 pull ups/ring rows
600 Meter run  + 50 air squats + 40 sit ups + 30 push ups + 20 walking lunges + 10 pull ups



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