A Beautiful Day for Running

 

Strength in Conditioning for Saturday, March 29, 2013

Come enjoy the spring time air with SICFIT Scottsdale this morning! Not too hot, not too cold, means its the perfect time of year to challenge our running endurance outdoors. Even for those of us who can’t stand running, the day is just too beautiful to not at least slightly enjoy this workout!
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RuckFunning.

CONDITIONING
1 Mile run + 50 push ups + 50 air squats + 10 burpees
Walk small lap
800 Meter run + 25 push ups + 25 air squats + 10 burpees
Walk small lap
400 Meter run + 15 push ups + 15 air squats + 10 burpees
Walk a big lap
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SICFIT Scottsdale has NEW class times!

April is right around the corner! Spring is in the air and so are… new SICFIT Scottsdale classes!

Changes have been made to our class schedule… Check out the full class schedule here.

*Bodyweight: Wednesdays at 9am
*Yoga: Fridays at 630pm
*Olympic Lifting (all levels): Wednesdays at 6pm
*The Lab: Tuesday and Thursday at 12pm

Show Up. Don’t Quit. SICFIT Scottsdale.

 

Strength in Conditioning for Friday, March 28, 2014

For all the people who said you couldn’t do it. For all the times you actually believed them. For all the limitations and low expectations imposed upon you from the outside world. For all the times those messages became real. For all the obstacles you thought were too great, and for all the times you made it to the other side. For all the times you have surprised yourself  and for all the times you have exceeded you’re expectations. When  you show up to SICFIT Scottsdale, you show up with all of this. And every time you don’t quit, you win. Show up. Don’t Quit. SICFIT Scottsdale.
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Show Up, Don't Quit @ CrossFit Scottsdale

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STRENGTH
Thrusters off rack
LIFE: 12, 10, 8 + 12, 10, 8 | pvc/barbell
FITNESS: 9, 7, 5 + 9, 7, 5
SPORT: 3, 2, 1 + 3, 2, 1
11 Strict sit up
30 Second plank
5 Minute rest
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CONDITIONING
21, 15, 9
Burpees
Pullups
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Exercise of the Week

“All exercises require progressions and regressions.  This is the most basic exercise for integrating core stability, breathing, and abdominal function.  Great for improving overhead range of motion, strength in the bottom of the squat, and developing the bodies inherent  ‘weight-belt’ – the diaphragm stabilizing L4/5 from the inside out.” – Kevin Kula of FlexibilityRx

Kolar-Wall-Bug-SquatRx-Stability-FlexibilityRx
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School’s Out for Summer

 

Strength in Conditioning for Thursday, March 27, 2014

It may only be the first few days of Spring, but before we know it Summer will be here. For all the mamas and papas in the house that only means one thing…. Summer break! Let SICFIT Scottsdale inspire healthy habits in your kids this summer by getting them out from behind the TV and into their bodies having fun! The SICFIT Scottsdale Summer Camp will teach your children the basics of a healthy lifestyle while having a ton of fitness fun! Our camp will instill the foundational values of health, nutrition, exercise, goal setting, and so much more!

Summer Session 1: June 16th- June 20th

The cost is $189 and is held Monday through Friday, 9am-12pm and is for ages 5-12.

Space is limited. Register online by clicking on the sessions above, or call us at 480.922.3253.
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Crossfit Scottsdale Kids Summer Camp.

WARMUP
Dynamic movement
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TEST 1
5 Minute AMRAP
5 Pull ups
10 Push ups
15 Air squats
5 Minute rest
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TEST 2
5 Minute max jump rope single or double
5 Minute rest
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TEST 3
5 Minute max burpees
5 Minute rest
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TEST 4
5 Minute max calorie on rower
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STRETCH 
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Join SICFIT Scottsdale for the 10th annual Pat Tillman Run

 

Pat Tillman statue

“Somewhere inside, we hear a voice. It LEADS US IN THE DIRECTION of who we wish to become. But it is up to us whether or not to follow” -Pat Tillman

Join Team SICFIT Scottsdale on Saturday April 19th from Arizona State University for the 10th annual Pat’s Run. Register HERE.

Founded in 2004, the Pat Tillman Foundation invests in military veterans and their spouses through educational scholarships – building a diverse community of leaders committed to service to others. While the story of Pat’s death may have been the most publicized in the War on Terror, it is Pat’s life, principles and service that are his true legacy. Pat’s family and friends started the Pat Tillman Foundation to carry forward that legacy by giving military veterans and spouses who embody those principles the educational tools and support to reach their fullest potential as leaders, no matter how they choose to serve.

Real Fitness. Real Results.

 

Strength in Conditioning For Wednesday, March 26, 2014

At SICFIT Scottsdale we know results. Our methodology of functional fitness uses compound, multi-joint movements to get you to where you want to be faster and safer than traditional exercises.  Rather than training isolated muscles with machines and making cardio work a separate activity entirely, we train our bodies to use the totality of it’s power while under multiple demands. SICFIT Scottsdale is real fitness. We will get you real results.
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nickbanner1

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WARMUP

Med ball fun
10 Down dog & up dog
SKILL
Press Series
STRENGTH
10 Minute EMOM
3 Push press
2 Push jerk
1 Split jerk
*Try and go up every 2 minutes
LIFE: 5 Strict press + push press
CONDITIONING
8 Minute AMRAP
3 Wall balls + 3 burpees + 3 kettle bell swings
6/6/6/ + 9/9/9 + 12/12/12 +  so on by 3s

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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