You are Your Competition

 

Strength in Conditioning for Saturday, November 30, 2013

We love competition at SICFIT Scottsdale. It motivates and inspires us to work harder, keep pushing, and to never ever quit. But while the person who just took the lead in front of you gives you the jolt you need to pick up the pace, your most important competitor is yourself. Keep striving for more than the old you was capable of. Track of your progress. And most importantly, don’t be a sore loser when your performance doesn’t meet your expectations. Being a good competitor requires you to own both your good and not so good performances

BitterBetter.

WARMUP
5 Rounds: run small lap + push empty sled up and down
Movement prep
CONDITIONING
1000 Meters row
21 Deadlifts
1000 Meter run
21 Power cleans
750 Meters row
21 Thrusters
400 Meters run
21 Kettlebell swings
500 Meter row
LIFE: Half distance for run + row | Barbell
FITNESS: Scaled weights
SPORT: DL 185/115 | PC 135/95 | THRUSTER 95/65 | KB 75/55
Photo by: Arya Ziai

Free Black Friday Bootcamp!

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Strength in Conditioning for Friday, November 29, 2013

So we’ve had enough tryptophan yesterday to sleep clear through New Years, but you know SICFIT just ain’t gonna’ let that happen! Bring yourself, your family, and your friends down to SICFIT Scottsdale for a FREE Black Friday Bootcamp class at 8am, 12pm, or 5pm. Think of today’s workout like a SICFIT buffet, just without all the MSG. Pick the workout you want — Strength, Bodyweight, or Conditioning —  and leave the rest!
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CrossFit Scottsdale Fitness Routine
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STRENGTH 
Spend 20 Minutes to establish a heavy back squat
Spend 15 Minutes to establish a heavy deadlift
Spend 10 Minutes to establish a heavy strict press
BODYWEIGHT
Max rounds in 30 minutes
20 Air squat
20 Push up
20 Sit up
20 Burpee
Run small lap
CONDITIONING
Row 5 minutes
Run 5 minutes
AIR 5 minutes
4/4/4
3/3/3
2/2/2
1/1/1
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Happy Thanksgiving from SICFIT Scottsdale

 

At SICFIT Scottsdale, we appreciate your presence, hard work, and positive attitude every single day. Thank you so much for making us your family in fitness. As you enjoy this day of gratitude amongst family and friends please remember to give some thanks to yourself, for all that you do and for all that you are. Happy Thanksgiving, everyone!
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ThanksgivingThankful>

No class today! See you tomorrow for a free workout!
Photo by: Blanca Stella Mejia
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#blackfriday

Black Friday Gift Card Sale at SICFIT Scottsdale

Get your shopping done early this year with SICFIT Scottsdale’s Black Friday gift card sale. When you buy 1 gift card we will give you ONE FREE!! This is a $398 value for $199. Each gift card is good for one month of 2X a week classes at SICFIT Scottsdale.image

Give the gift of health and FITness to family and friends…or even treat yourself this holiday season! Sale starts at 6am, Friday, November 29th in the gym….but if you buy online NOW you will receive a free SICFIT Scottsdale bracelet! (Second gift card will be comped at time of purchase).

Make 2014 the healthiest year by getting started early at SICFIT Scottsdale.

**Limit 6 gift cards per customer**
Make Your Online Purchase Here

Max Effort Rest

 

Strength in Conditioning for Wednesday, November 27, 2013

Sometimes the key to a workout is in the rest. How quickly are you able to slow your heart rate and relax your nervous system? How well equipped is your body to refuel your fatigued muscles in only a few moments? As our bodies grow stronger, faster, and fitter they also increase their capacity to recover quickly and effectively. Just as much as today’s WOW is a test of your own max potential, it is equally a test of your body’s capacity to recover.

MaxEffortFoam

WARMUP
4 Rounds
Walk/run 50% + Walk/run 80%
Dynamic movement + plyometricss
WOW EVENTS
Max push ups unbroken (NFL rules: no knees or elbows touch ground)
3 Minute rest
Max single jump ropes in 5 minutes (no double unders)
3 Minute rest
Max push up plank (no butts, knees, or elbows touch ground)
2 Minute rest
800 Meter run
5 Minute rest
150 Sit ups for time (LIFE max in 3 minutes)
3 Minute rest
Max air squat in 2 minutes
1 Minute rest
Max air squat 1 minute
5 Minute rest
750 Meter row
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Stretch of the Week
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FRXc-sW-Internal-Rotators..

SICFIT Serves Up the Squats

 

Strength in Conditioning for Tuesday, November 26, 2013

For many of us it takes a full 48 hours for our muscle soreness to take effect. So what does SICFIT Scottsdale do? Program a heavy squat workout two days before Thanksgiving, of course! Consider it a favor when your aching glutes make getting out of your seat for a second helping of stuffing seem not quite worth the pain and effort. You’re welcome SICFITTERS. You’re very welcome!

Coach Erin

WARMUP
5 Rounds
Row 100 meters + 30 walking lunges
STRENGTH
20 Minutes to establish a heavy 3 rep back squat
15 Minutes to establish a heavy 3 rep overhead squat
10 Minutes to establish a heavy 3 rep front squat
WALK
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SICFIT Scottsdale Supports McKenzie Jackson

SICFIT Ambassador and Pro Golfer Dreams of the LPGA!

All sorts of Athletes come to SICFIT for the strength in conditioning they need to propel them to the top of their game. Sometimes though, these  pros need more than physical strength to reach their goals — they also need the strength from their community to support them. SICFIT Scottsdale has the opportunity to help one of our very own athletes achieve her dream of earning a spot on the Ladies Pro Golf Association (LPGA)! Mckenzie Jackson is a SICFIT Ambassador and Pro Golfer with a real shot at the LGPA, but she needs our help! Below is her message to her supporters and our community:
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McKenzieJackson

Hi everyone, just an update on where my professional golf career is headed for 2014. I just finished my second season as a professional golfer, and boy was it tough. In golf, as well as life, we have ups and downs. Well, right now I have hit the bottom. To play on tour, live and cover all of my expenses costs $50,000. For the past two years, I have had the help of a big sponsor, who paid half of my expenses. ($25,000). He recently decided to end his contribution for my career. This is tough to take in, because I know what it takes to make it on the LPGA, and I have it! A realistic time frame to make it on tour is 3-5 years. The 2014 season will be the start of my 3rd year on tour. I don’t want the reason I give up on my dream to be because of money. I’ve already had 6 friends end their careers because they didn’t have enough money to play. I CANNOT let that happen to me.. I would regret it for the rest of my life. I am at the point where I need a lot of financial support. Any type of donation will help me. Asking for money isn’t the easiest thing, but I NEED it to prolong my golf career. Whether it’s 50 dollars you can contribute, or 500. I need your help! 

To help raise some of this $50,000, I am hosting a charity golf event January 26th 2014. There isn’t any football on that day, just so everyone knows! I am seeking players, hole sponsors, and donations. I need to make a big dent in the $50,000 to get my season started in February. Some of the proceeds I raise will go towards the Prostate Cancer Society. I lost my grandpa 3 years ago to Prostate Cancer, and I wanted to give back somehow. Help me reach my dream of being on the LPGA ! Thank you for your time!

Let’s help Mckenzie earn that spot she deserves, and show her the strength of our community. Inquire at the gym or email info@SICFITscottsdale.com for more information.
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GolfeventMJacks2014-4 copy

 

SICFIT Thanksgiving Schedule and Shenanigans

 

Strength in Conditioning for Monday, November 25, 2013

Do you best to keep your plate paleo this Thursday and don’t let this busy week slip by without getting your SICFIT on! SICFIT Scottsdale has got your back Monday through Wednesday and will be open as usual. Enjoy your Thanksgiving Thursday and then let’s get back at it on Friday! Take a break from the Black Friday shenanigans and come get your sweat on — for free! Consider the 8am, 12pm, and 5pm class as a early holiday gift!
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ThanksgivingLegos

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WARMUP

Clean progression
DL x3 | HPC x2 | HSC  x1
STRENGTH A
Start at 50% of your max clean. After each complete round rest for 90 seconds and go up by 10% until a missed lift.
The goal is to get up to 90%. If you fail try again and then go back to last complete round.
STRENGTH B
1 Minute max DL | 1 minute rest
1 Minute max PC | 1 minute rest
1 Minute max HPC  | 1 minute rest
1 Minute max HSC | 1 minute rest
1 Minute max bar over burpee
LIFE: Use starting weight of progression
FITNESS: 115/75
SPORT: 155/105
CONDITIONING 
5 Minutes nonstop
Jump rope recovery

Photo By: Martha_Chapa
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19 NOV SICFIT Ambassador Kawika Henderson Demos Today’s Lift

 

Strength in Conditioning for Saturday, November 23, 2013

For information and inspiration double whammy, check out SICFIT Ambassador Kawika Henderson’s video tutorial of the strict and push press. To refine your lifts today, pay particular attention to his instructions on when and how to breath. Proper breathing technique may just be the game-changing cue you have have been looking for to bring your lifting to the next level!

WARMUP
Dynamic warm up + band mobility + pvc rotations
STRENGTH
5-7 Minutes to build heavy 5 rep push press
CONDITIONING A
5 Rounds
5 Rep push press
7 Touch and go shuffle runs 10′
9 Toes to bar
2 Minute rest
LIFE: 10 Sit ups
FITNESS: Hanging leg lifts to hips
CONDITIONING B
30 Burpees
30 Second plank
20 Burpees
20 Second plank
10 Burpees
1 Minute plank
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The SICFIT Scottsdale “Hell Night” Begins at 1800, Sharp!

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Strength in Conditioning for Friday, November 22, 2013

Do you have butterflies in your stomach? Because we do! Twelve hours worth of them! If  you are participating in SICFIT Scottsdale’s “Hell Night,” led by United States Airforce E-6, Jade McLeod, it’s time to tap into that mental toughness because the challenge begins tonight at 1800 sharp! Only the strongest will make it till morning!
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Military Training
PT GRINDER
300 Meter back to front sprint
15 Minutes medball + pvc overhead + partner barbell carry
10 Minutes push up hold + sit ups  + lunges + burpees
CONDITIONING
20 Rounds with 20 minute time cap
5 Pull ups + 5 push ups + 5 air squats + bear crawl 20″
LIFE: Ring row pull ups | negative pushups
FITNESS: Banded pull ups | hand release pushups
SPORT: Kipping or chest to bar pull ups | deficit or clapping pushups
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