The Art, Science, and Sport of Olympic Lifting

 

Strength in Conditioning for Saturday, February 8, 2014

Olympic weightlifting is like art, science, and sport all rolled up into one explosive little package. At SICFIT Scottsdale we incorporate Olympic lifting to achieve all sorts of fitness related goals: increased strength and power; greater muscle tone and weight loss; and coordination and flexibility. But on top of all of that, OLY lifting does something special for the psyche — it makes us feel strong, powerful, and (pardon my french… but) pretty bad @$$! Be sure to make it to the gym today to get this important practice time in!
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And of course, best of luck to Elizabeth Zapata for competing at East Valley Open Weightlifting meet today at 11am!
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Ted Sweeney leads the class with 8 visits during the first week of the Perfect Attendance challenge!

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WARMUP
Barbell progression
USAW OLYMPIC LIFTING
3 Position power clean | 10 Minutes
3 Position squat clean | 10 Minutes
Clean and jerk | 20 Minutes
CONDITIONING
1 Mile run or 2k row
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Mindfulness and Midnight Snacking: How Yoga Can Help You Lose Weight

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Strength in Conditioning for Friday, February 7, 2014

SICFIT Scottsdale’s yoga classes offer many benefits that complement the strength in conditioning work you do here at the gym. One of the benefits that may surprise you is that Yoga is a hugely effective tool in helping you lose weight and trim execs body fat.  Not only will yoga help you lose weight in the traditional sense — by burning calories and toning muscles — but it will also help you shed the pounds in a way that is unique to yoga. Yoga is a form of moving mediation that increases mindfulness and body awareness. By increasing our sensitivity to how our body is feeling, we also strengthen our awareness of hunger and fullness sensations. This powerful effect of yoga can help us to avoid eating out of boredom or as a result of negative emotions, and can even inspire us to make better choices in the kitchen. By learning to become present with our bodies, we are more likely to recognize how we will feel after making a poor nutritional choice and then choose the better option. Try our yoga classes for a few weeks and watch how mindfulness can stop midnight snacking for good!
.Jill Peterson CrossFit Scottsdale Yoga
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WARM UP
Dynamic Movement
TEST 1
5 Minute AMRAP
5 Pull ups
10 Push ups
15 Air squats
5 Minute rest
TEST 2
5 Minute max jump rope (single or double)
5 Minute rest
TEST 3
5 Minute max burpees
5 Minute Rest
TEST 4
5 Minute max calories row
STRETCH
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Personal Training at SICFIT Scottsdale

 

Strength in Conditioning for Thursday, February 6, 2014

We all come to SICFIT Scottsdale with different goals for fitness, health, and overall wellness. Some of us may be here to lose weight and get a handle on our nutrition. Many of us likely found SICFIT as a way to surpass a fitness plateau we have been stuck in for a while. Some of us may even have very specific sport and competition related goals that SICFIT is helping us to achieve. No matter where your objectives lie, SICFIT Scottsdale’s personal training programs may be just what you need to manifest your goal into your reality. Check out this video to learn why some of your classmates love their personal training at SICFIT Scottsdale.

WARMUP
Dynamic
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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How to Stretch your Pecs

 

Strength in Conditioning for Wednesday, February 5, 2014

An essential component of performing your best on the SICFIT WOW is maintaining superb flexibility and mobility. This week’s WOW has a heavy emphasis on push and pull movements with the upper body. In order to maximize our upper body potential we must take care of the muscles and connective tissues in the chest and shoulders — and it just so happens that today’s Stretch of the Week from FlexibilityRX does just that! Pectoralis Minor is a small muscle that extends from the third, fourth, and fifth rib to the top of the shoulder on either side of the chest, and is key in many of the actions involving the shoulder blades, and by extension the arms. Try these FlexibilityRX stretches to prevent soreness and stiffness after today’s WOW, as well as to improve your performance in future upper body exercises.
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FRXc-sW-PecMinor-Variations

WARMUP
10 Minutes
Bear crawl + lunge + single leg toe touch + long jump
SKILL 
Jump rope progression: bounce, single, double, triple
STRENGTH 
Push press
5.3.1 + 5.3.1
WOW
Max pull ups
3 Minute rest
Max HSPU
3 Minute rest
Max 500m row
LIFE: Ring row/push up
FITNESS: Bands allowed
SPORT: Chest to bar/kip
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The Fundamentals of Fitness

 

Strength in Conditioning for Tuesday, February 4, 2014

Mark your calendars for this Saturday, 2/8, for the SICFIT Scottsdale Fundamentals Seminar. By honing in on the basics you will effortlessly and inevitably improve your performance in the gym overall. This seminar will help you identify where there are holes in the foundation of your fitness and give you tools to build yourself back up to an even greater potential. The seminar will be two hours long, beginning at 9am. Sign up at the gym today to secure your spot!
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FundamentalsSeminar>..

SKILL
OLY snatch progression DL/HP/PS/OH/SB
STRENGTH
12 Minute EMOM
3 Tough power snatch (not touch and go)
CONDITIONING
7 Rounds | 10 Minute time cap
LIFE: 7 Power snatch with barbell + 30 single unders
FITness: 7 Power snatch 75/55 + 21 double unders
SPORT:  7 Power snatch 95/65 + 21 double unders
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Getting Down with Dubs

 

Strength in Conditioning for Monday, February 3, 2014

Aside from the incredible WOW performance from our buddy at SICFIT San Diego that this video showcases, the clip below also demonstrates excellent double under technique. Notice how the athlete maintains his focus at the same point during each set of double unders. This steady gaze helps establish balance, coordination, and focus. Additionally he keeps his focus slightly upward in direction, but without kinking his neck. Where the gaze goes the body often follows, and since we want our chest to be tall during double unders, looking slightly above the neutral line of vision will help us in this task.

The athlete’s arms remain externally rotated and his shoulders are pulled away from the ears. This action keeps our shoulders in a healthy and safe position as well as keeps our arms somewhat relaxed so we can preserve more energy. Also helping to preserve energy in the arms, the athlete featured here centralizes his swing in the wrists only, rather than relying on the entire arm. Finally, notice how with each jump the athlete lands on the balls of his feet and allows his heels to tap the ground before rebounding back into the air, thus relying less on only the calf muscles to propel him upwards.

WARMUP
Jump rope
SKILL
Double under
STRENGTH
Spend 5-7 min building to a heavy 5 rep deadlift
CONDITIONING A
4 Rounds
5 Rep deadlift
3 Burpee long jumps
21 Unbroken jump ropes single or double
3 Minute rest
CONDITIONING B
30 – 20 – 10
LIFE: Russian kettle bell 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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One Month of 2014 Down!

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Strength in Conditioning for Saturday, February 1st, 2013

With the first month of the year in the bag, February first presents us with an opportunity to check back in with our goals for 2014. For many of us, our goals are centered around shedding the pounds once and for all. If this is the case for you, how has this process been for you so far? Are you still going strong? Are you finding yourself losing momentum? Perhaps your willpower to make it to the gym 5-6 times a week is on point but you have a tough time staying committed in the kitchen and and restaurants? Maybe visa-versa? No matter where your struggles are, SICFIT Scottsdale is here to support you and help you turn your goals into reality. Ask your coaches for their export advice; look through the nutrition and fitness resources on our website; sign up for a few personal training sessions. SICFIT Scottsdale is here to make 2014 your SICEST year yet!
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Coach Hallie Before

Coach Hallie Before

 

Coach Hallie After

Coach Hallie After

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STRENGTH IN CONDITIONING
4 Rounds
5 Heavy back squat
12, 9, 6 burpee + box jump up/step down AFAP
4 Minute walking rest
CONDITIONING
5 Minute break
1000 Meter run
Sleds around small lap 90/70/45 forward and walking backwards
1000 Meter row
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Ain’t No Obstacle Too Big For SICFIT

 

Strength in Conditioning for Friday, January 31, 2014

Obstacle course runs, like Tough Mudder, Spartan Race, and Warrior Dash are a great showcase for the effectiveness of functional fitness. What better way to test your ability to be physically prepared for anything and everything than with a race filled with unpredictable obstacles? Everyday at SICFIT Scottsdale we throw new challenges your way, and teach you the most efficient and effective way handle them while maximizing your personal strength, speed, and stamina. Today’s programming is no exception and is geared specifically to replicate the physical experience you would encounter during an obstacle court race.
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ObstaclesGoals

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WARMUP

10 Minutes: Walk small lap + jog small lap
21 Sledge hammer strikes
CONDITIONING
2-3 Rounds | Heats of 2
10 Tire jump/step in-n-out
Run big lap
Lunge down and back
Push sled down high and back low
Lunge down and back
Tire flip down and back
Lunge down and back
Farmers carry down and back
Lunge down and back
Run big lap
Jump over wall or 21 air squats
5-10 Minute rest
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Dustin Anderson January 2014 Athlete of the Month

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Dustin Anderson is the “black sheep” when it comes to FITness competitions. Since Dustin first began his quest for higher level FITess two years ago he has come full circle, eventually beating any previous benchmarks, personal records, races, runs or events EVER at 29 years of age. “D” as I like to call him is one of the coolest, level headed men I know. His no nonsense approach to FITness shows the second he walks in the gym. Ready and eager to learn more about his own potential and possibilities as well as the guys he trains with. In the past 90 days Dustin has competed at the “FURY” , ran a half marathon way under 2 hours, competed with our vicious looking North Scottsdale Flag Football team. Some of Dustin’s recent scores include……
 
30 muscle ups > 6:06
30 snatches @ 135 > 2:24
Front squat #315
3x rep front squat #300
Power snatch #200
Power clean #280
Bench press #305
Half marathon 1:59:27

Congratulations Mr. Anderson you have come along way since wanting to loose some weight. We hope you continue to progress and achieve the FITness you are looking for. Thank you for your commitment to SICFIT Scottsdale.

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