Age Ain’t Nothin’ But a Number

Strength in Conditioning for Friday, November 21, 2014

FITness knows no color, creed, or year of life. It knows not the number on the scale, the wrinkles on the brow, or the scar tissue on the skin. It does not discriminate against class, gender, age, ability, or race. FITness is a state of mind. A decision we make for ourselves over and over again every time we choose to do what we know will make feel full of vitality and life. At SICFIT Scottsdale we take pride in our multigenerational gym environment — serving everyone from the Lil’ Beasts of our community that those that kick it old school and look dang good doing it! So next time someone asks you how old you are, try responding instead with how FIT you feel. After all, isn’t that the more important answer?

IMG_3735

WARMUP
5 Minutes of:
30 Seconds of jump rope
30 Seconds of lunges
Then:
Arm circles
PVC pass throughs
Squat into over head squat
Inch worm
25 push ups
Sampson stretch
25 push ups
.
CONDITIONING A
2-4-6-8-10-8-6-4-2
15-30 Second rest between rounds
Strict pull ups + dips
.
CONDITIONING B
EMOM for 10 minutes
5 Box jumps/10 step ups + 5 burpees
LIFE: 12-18″ step up
FITNESS &SPORT: 20-24″ step or jump up step down
.
CONDITIONING C
3 Attempts at mx unbroken jump rope sets
.

 

Give Your Training a Breath of Fresh Air

Strength in Conditioning for Thursday, November 19, 2014

Taking your training to the great outdoors is one of the most effective ways to invigorate your routine with something outside the box (or in this case, outside the gym!) and to soak up the relaxing and revitalizing benefits that only mother nature can bring! Sound like a breath of fresh air (literally)? If so, lace up your trail sneaks, fill up your Camelbak and join the SICFIT Scottsdale family at Pinnacle Peak every weekday morning at 6:30am beginning Monday 11/24. Ask your coach at the gym for more details!
.
PinnaclePeakTrail.

WARM UP
5 Minutes of foam rolling
3 Minutes of up down & dog mobilization
2 Minute bear crawl & lunge combo
PVC Mobilization
.
STRENGTH
4 Rounds
5 Bench press
10 Dumbbell step ups
30 Seconds in plank
.
CONDITIONING
LIFE
50 Singles
50 Air squats
40 Singles
40 Sit ups
30 Single unders
30 Ball slams
20 Single unders
20 Push ups
10 Single unders
10 Burpees
.
FITNESS
25 Double unders/ 100single unders
50 Jump squats
20 Doubles unders /80 single unders
40 Med ball sit ups
15 Double unders /60 single unders
30 Hand release push ups
10 Double unders /40 single unders
20 Med ball sit ups
5 Double unders/20 single unders
10 Burpees
.
SPORT
50 Double unders unbroken
50 Wall ball shots
40 Double unders unbroken
40 Sit ups
30 Double unders unbroken
30 HSPU
20 Doubles unders unbroken
20 Chest 2 Bar pull ups
10 Double unders unbroken
10 Burpees
.

 

Glute Activation and Core Stability Exercises for Your Warmup

 

Strength in Conditioning for Wednesday, November 19, 2014

A good warm-up elevates heart rate and body temperature, improves tissue quality with SMFR or dynamic stretching, improves mobility, and includes activation exercises to improve motor control.

Exercises that improve core stability, glute activation, and scapular stability are often missing from warmups.  Sequence 3 is the third series of stability exercises that can be incorporated into a warmup or used on an active rest day.

Combine this sequence with the hip and shoulder traction series and you have a good ten-minute routine that will improve your motor control and movement for your workout.

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

Related Warm Up Resources

FlexibilityRx™: Glute Activation Drills (Quadruped Hip Extension)
FlexibilityRx™: Squat Therapy Series (Pistol Box Squat)
Syatt Fitness: Scap Pushup Progressions for Shoulder Health (link)
Dean Somerset: The Best Exercise You Will Ever Do – Plank Scap Pushups (link)
.
Warmup-Exercises-Stability-Mobility

WARM UP
Quick Foot Ladder
PVC Mobility
.
SKILL
Rope Climb Technique
LIFE: Foot technique & rope climbs from floor to standing
FITNESS: Sky is the limit
SPORT: L-sit & legless rope climbs
.
STRENGTH
5 x 8-12
Weighted, strict, or partner pull ups/ring rows
.
CONDITIONING
15 Minute AMRAP
5 Burpees
10 Push ups
15 Sit ups amrap

 

 .

The Difference Between Fear and Being Afraid

Strength in Conditioning for Tuesday, November 18, 2014

A mentor once told me that a heavy lifting session does not begin until you fear the weight. This bit of advice taught me the difference between feeling fear and being afraid. Allowing ourselves to feel fear is vital to executing our lifts with strong technique and even stronger mental prowess. It communicates to our body the importance of proper form and focuses our mind with laser precision to ensure that form is executed. Begin afraid on the other hand, distracts us from the focus required for such a taxing lift, drains our energy, and almost guarantees our own failure.

MeBackSquat

^ Your SICFIT Scottsdale Blogger. :)

Today when you approach the bar for your back squats, embrace the intimidation that you feel. Know that this tinge of fear is a good thing. It means you are challenging yourself. But do not let the fear make you afraid. Find the place within yourself that is confident, brave, but respectfully reverent of the barbell. Embody this mindset and you will manifest power you didn’t even know you had.
.

WARMUP
5 Minute row
.
SKILL
3 Rounds
20 Meter backwards sledge drag
.
STRENGTH
Back squat | 5 Push up burpees after each set
LIFE: 4×8 across
FITNESS: 5×5 across
SPORT: 5×3 across
.
CONDITIONING
12 Total rounds between 2-3 partners
Alternating 1 minute max distance row
Score = total distance rowed
.

Make this Year a No Regret Holiday Season

 

Strength in Conditioning for Monday, November 17, 2014

We spend so much time and energy preparing our homes, travel plans, and gift lists for the holidays. Why not also direct some of that energy towards preparing ourselves mentally and physically for the temptations in the kitchen that go hand-in-hand with holiday season. Over the next month and a half SICIT Scottsdale will share tips, tricks, and good ol’ fashioned support for making it through this time of year without… well, without totally blowing it!

To kick things off, join us tomorrow night for the SICFIT Scottsdale Shed the Stuffing Seminar. Beginning at 7pm our expert fitness and nutritional coaches will be dishing up strategies to make it to 2015 without having to make your New Years Resolution to get back on track. Here’s a sneak peak of  some of the gold nuggets of advice that will be shared.

Holiday Nutrition Guide

 

WARMUP
Mobility lunge
Inch worm
High kicks
Side shuffle
High knees PVC
.
STRENGTH & SKILL
4 Rounds
5 Dead lifts x5
10 Dips
1 Minute of flutter kicks
.
CONDITIONING
10-8-6-4-2 For Time | Run Between Rounds
LIFE: Push ups & ring Rows | 200m run
FITNESS
Dumbbell push presses & dumbbell row | 300m run
*Dumbbell row is in the plank position, pull to chest
*Left and right = 1 rep
SPORT: Man Makers | 300m Run
.

 

Catch the SICNESS

Strength In Conditioning for Friday, November 14th, 2014

When you become a part of SICFIT Scottsdale, you become more than a gym member. You become part of a family. And not just any family, but a family united by a stick-to-it attitude and an unquenchable thirst to live our best life now. When you join our ranks, success is infectious as long as you show up and stay exposed to the words and energy of motivation and strength that infiltrate the walls of SICFIT Scottsdale everyday. As one of us, you cannot help but to catch the SICNESS!
.

image1

WARM UP
5 Minutes of jumping rope
Banded shoulder stretch
PVC
.
SKILL
Muscle up progression drills
.
STRENGTH
10 Minute EMOM
5 Pull ups
.
CONDITIONING
6 Rounds For Reps
30 Seconds on/30 seconds off
Burpee
Row for calories
Double unders/ singles
.

 

Tight Hips? Stretch Your Hip Flexors.

Strength In Conditioning for Thursday, November 13th, 2014

Hip extension is needed for most athletic movements. Hip extension is a function of the glutes and hamstrings. Deadlifts, kettlebell swings, squats, and box-jumps all require hip extension to complete the lockout position of the movement as the hips go from flexion to extension in standing.

The glute max is often inhibited by tight hip flexors which causes the hamstrings and low-back to overwork during squats and deadlifts.  Improving hip extension requires a combination of stretching tight hip-flexors and activating the glutes.

The two main hip flexors include the superficial quadriceps (rectus femoris) on the front of the thigh and the deep hip flexor (psoas), which spans from the lumbar spine out to the leg.

The assessment below will allow you to determine if you have a superficial or deep restriction and what side is tight.

HipFlexor-Assessment
Hip-Flexor-Stretch-Tight-Hips

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

WARM UP
PVC, then
2 Rounds
100m run
5 Pull ups
10 Push ups
15 sit ups
20 squats
.
STRENGTH
5 Rounds Super Set
10 Deadlifts across
30-90 seconds rest
10 Bench press across
30-90 seconds rest rest
.
CONDITIONING
10 Minute AMRAP
.
LIFE
5 Head Cutters
10 Sit ups
15 Air Squats
.
FITNESS
5 Power Cleans 95/65
10 V Tucks/ Knees 2 Chest
15 Jump Squats
.
SPORT
5 Power Cleans 135/95
10 Toes 2 Bar
15 Wall Ball Shots
.

The 10,000 Hour Difference

.
Strength In Conditioning for Wednesday, November 12th, 2014

Do you know what the difference is between the average, everyday gym-goer and the expert competitive athlete? It isn’t entirely about inherent talent, genetics, or that they may be freaks of nature. Nope. The difference is 10,000 hours (Gladwell, 2011). 10,000 hours of dedication. 10,000 hours of precision focused practice. 10,000 hours of swallowing your ego and drilling the details rather than going for gains.

Isn’t it humbling to know that the athletic idols we aspire to be are not super humans, but rather they are just like you and I and have chosen to dedicate themselves to their physical craft? What are you willing to dedicate 10,000 hours to?
.

LiftFaceblackwhite.

WARM UP
Foam rolling 5min
Up down dog
PVC
.
SKILL
Quick foot ladder 10min
.
STRENGTH
3 Rounds Not For Time
15 Hollow rocks directly into 30 seconds of plank
15 KB Swings
100m Farmer DB/KB walk 
.
CONDITIONING
3 Rounds
Run then 1 minute rest
LIFE: 500m Row
FITNESS: 400m Run
SPORT: 400m Run w/ sandbag

 

As I Walk Through the Valley…

 

Strength In Conditioning for Tuesday, November 11th, 2014

 

Only the realest of the real are willing subject themselves to anything titled “Death by…” knowing they will not only come out on the other side alive, but also rise from their own sweat and ashes stronger than they were before. Today’s conditioning is more than just a physical battle; it is a battle of soul. Today we stare death in the face and decide not to lay down and surrender, but instead to lay down into a damn burpee! Oh, and then a power clean.

Here’s how it works:

“Death by” is a performed by doing one repetition of the given exercise in the first minute and resting for the remainder of the minute. Then two repetitions are perfomed on the second minute, resting for the remainder of the minute. This process is repeated until you can no longer complete the number of reps in the given minute. Your score is the number of minutes completed plus any extra reps.

Seem not so bad? Death doesn’t come around waving its hand and handing out business cards. It comes veiled only to creep up when you least expect it. Today, expect it around minute six.
.

.

WARM UP
Banded lunge
Scorpions
Shoulder & pec stetch w/ band
.
SKILL
3 Rounds Not For Time
10 Cal Row
10 Dips bench/box/rings
30 Seconds of jump rope practice
.
STRENGTH
Power Clean 20min
Perform 5 building sets of 3 *not touch and go*
.
CONDITIONING
Death by Hang Power Clean & Burpee
LIFE: 75/55
FITNESS: 135/85
SPORT: 165/105
.

SICFIT is pleased to announce the final races and tests of the 2014 SICEST of the SOUTHWEST III. We have also opened up 30 more spots and added a INTERMEDIATE individual division. 18 men and 12 women will get to compete alongside the PRO men and women on the GRID-LOT on December 6th. Register HERE  for the men and HERE  for the WOMEN. We have also opened up all 100 Kids Obstacle Course spots for FREE register HERE. 

As a member of SICFIT Scottsdale we would love for you not only to be a part of this event but take action in it. You can judge, volunteer, shake hands, compete or just come and watch all the fun. Regardless of what you come to do plan on staying all day. We will have Paleo food trucks, sponsors, vendors and a BEER garden serving all afternoon.

 

unnamed-38

Page 24 of 337« First...10...2223242526...304050...Last »