Should You Workout Today? Yes, or Yes.

 

Programming for Monday, September 23, 2013

Just in case any of you SICFITTERS out there were questioning whether you should come to the gym today, here is a little flow chart to help you decide which choice is best for you.

ShouldiWorkoutToday

 

There, there, now wasn’t that helpful? Feel free to save this helpful diagram and refer back to it next time you find yourself with a case of gym indecision.

STRENGTH
30 Minutes to establish a heavy power snatch
LIFE: Hang power snatch
3 Rounds:
Behind the neck push press
LIFE: 8-10 push press with barbell
FITNESS: 5-8 Push press
SPORT: 3-5 Push press
CONDITIONING 
3 Rounds AFAP
300 Yard run + 25 push ups
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If You Cherry Pick, We Will Know. And There Will Be Burpees.

 

Programming for Saturday, September 21, 2013

Hello and welcome to the daily workout post. You frequent this page often I gather, usually in the beginning of your day or before you hit the gym —  just to find out what is in store for you upon your arrival. Occasionally you may encounter programming that elicits an involuntary facial cringe, and perhaps some nausea. Should this occur for you on this occasion, please note that “cherry picking” your workouts is frowned upon and will not be tolerated. If you planned to be at the gym today, your smiling face best be in attendance. That is all.
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cherrypicking

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WARMUP
Dynamic movement
CONDITIONING
1 Mile run at 50%
*5 minute rest 
1 Mile run at 75%
*10 minute rest
1 Mile run at 100%
Alternate: 1600 Row
STRETCH
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Guest Days at SICFIT Scottsdale

 

Programming for Friday, September 20, 2013

How often do you find yourself trying to convince your friends, family, and sometimes even strangers that they have got to come give SICFIT Scottsdale a try? It’s hard not to when the results you have been looking for just keep on showing up! Right now is a great time to gather up all those folks and remind them of the great results they can expect because starting Tuesday of next week (9/24) SICFIT Scottsdale is hosting three Guest Days. All classes will be free for guests, and will accommodate all levels of fitness. Grab an invitation at the gym and spread the word. You just might change someone’s life forever!
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Summer Guest Days 2013 pics only

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WARMUP
Partner stretch
CONDITIONING A
3 Rounds
100 lunge steps +  EMOM perform 10 hand release push ups
2 Minute rest
CONDITIONING B
3 Rounds
5-8 Single arm kettlebell row
5-8 Single arm russian kettlebell swing
CONDITIONING C
5 Minute bear crawl
*pause penalty = 3 burpees
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September Class Additions

photo

and now you have more to check in, because….

New Classes at SICFIT Scottsdale

Olympic Lifting Level 1 – Monday 5:30pmLearn basic barbell techniques while gaining strength and comfort under the barbell.

Olympic Lifting Level 2 – Wednesday 7pm
Learn advanced Olympic lifting techniques and PR your lifts.

SPORT at 7pm on Wednesday

 

Adapt or Die at SICFIT Scottsdale

 

Programming for Thursday, September 19, 2013

For most of us, when we conjure up the image of an athlete in our mind’s eye we see someone who is physically fit, with two working arms, legs, eyes, and ears. But these qualities of the human body are not necessary requirements for one to wear the title athlete. Athlete’s come in all shapes, sizes, colors, and levels of ability. To show us just how true this is, adaptive athlete Steph Hammerman will join the SICFIT Scottsdale community as an be honorary guest coach, and show us all what it means to “adapt or die”! Keep your calendars open for the 9:30am class on Thursday, October 17th and please RSVP at  info@sicfitscottsdale.com.  Check out the clip below to get a taste fro Steph’s indomitable spirit. 

WARMUP
PVC work
Dynamic movement
STRENGTH
EMOM for 13 minutes
Odd: 5 Press 5 +3 push press + 1 push jerk
Even: 5 Long jump
CONDITIONING
500 Meter row
50 Wall balls
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AdaptiveAthlete_StephanieHammerman
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WOW! Say Goodbye to your Upper Body for the Rest of the Week!

 

WOW 10 — Wednesday, September 18, 2013

Normally we like to give you a bit of motivation, inspiration, and maybe a pointer or two to help you get through the Wednesday WOW. However, with a stellar performance like the one in this clip, we figured we would let the video speak for itself.

WARM UP
2 Rounds at 50-80%
5-8 Strict pullups
5 Minute rest
SKILL
Kipping + butterfly pull up
Push up + clapping push up
WOW
Max unbroken pull ups
Max unbroken push up
LIFE: Vertical ring row + hand release push up (toes/knees)
FITNESS: Reverse barbell pull up + push up
SPORT: Chest to bar + clapping push up.
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Stretch of the Week

After all those push ups we will certainly need this!
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FRXc-sW-PecMajor

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Back Squats for Brute Strength

 

Programming for Tuesday, September 17, 2013

The back squat is a lift of brute strength. While proper form is alway crucial, there is nothing overly technical about it and the skill transfer demands are minimal. With all this being said, the strength we cultivate through back squat will support and make stronger our other more complex lifts and movements. Strengthen your back squat, and your other lifts will follow.

back squat diagram

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WARMUP
3 Rounds
300 run
1 Minute squat hold
1 Minute of air squats
SKILL
Back squat
3×20, 2×10, 1×8, 1×6, 1×4, 1×3, 2×10
LIFE: Barbell/PVC
SPORT + FITness: Ascending weight, begin with barbell
CONDITIONING
LIFE: 10 Sit ups + 10  jumping jacks, x10 rounds
SPORT + FITness: Sit up + jumping jacks, 50, 40, 30, 20, 10
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FlexibilityRX at SICFIT Scottsdale

 

Programming for Monday, September 16, 2013

Many of us speak of the importance of flexibility. We understand that increasing our range of motion will benefit our execution of OLY lifts, gymnastics exercises, and all sorts of functional movements. But how many of us put this wisdom into practice? Well whether you do or don’t practice what you preach, tonight’s Flexibility RX seminar will arm you with the stretches you need to maximize the work you put in here at SICFIT Scottsdale. Seminar begins at 7:30pm; we hope to see you there!
 ,FlexibilityTrainingatCrossFitScottsdale
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WARMUP
2k Row @ 80%
5 Minute walking rest
CONDITIONING 
5 Rounds
10 Push ups + 15 dips + 20 double unders
5 Minute rest
1k Row for personal record
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Raise Your Hand if You Love Wall Balls?! And By Love We Actually Mean Hate.

 

Programming for Saturday, September 14, 2013

Wall balls. We love to hate them and we hate to love them. With their heart-pumping, shoulder recking, and glute fatiguing power, they can truly make or break a workout. Today when you and your partner share in completing 150 of these menacing repetitions, try and breath through them and recover as much as possible as you wait for the ball to travel from the target back to your palms. With wall balls, the name of the game is smooth consistency. Stay positive and remember, all it takes is one wall ball at a time to get to 150!
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Scottsdale CrossFit goes Balls-to-Wall

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TEAM CONDITIONING

Buy in: 1k row

150 reps of each:
Wall balls #20/14, 10′/9
Weighted box step ups with kettle bell #55/35
Kettlebell swings #55/35
Pull upsCash out: 1k row

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