Two Killer Offers to Cap Off your Christmas!

 

Strength in Conditioning for Friday, December 20, 2013

Surprise someone you love with everything they need to make 2014 the fittest year of their life with SICFIT Scottsdale! Order online or stop by the gym to pick up a gift card good for one month of training twice a week, valued at 199 dollars. Or perhaps the fitness buff in your life is looking for a little more one-on-one attention? If that’s the case, cash in on our killer offer of three 30 minute Private Training Sessions for only 99 bucks! Give the gift of fitness this holiday season and show your loved one that with SICFIT Scottsdale, all they need to do is show up and don’t quit!
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SICFITChristmasGiftCard

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WARMUP

Dynamic movement prep
SKILL
Thruster + Pull up
CONDITIONING
21 – 15 -9 Thruster + Pull up
LIFE: Barbell or pvc + ring row
FITness: Barbell + banded pullups
SPORT: #105/70 + chest to bar pullups
*Heats of 2. Partners count reps.
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Holiday Schedule Reminder

Don’t forget about our modified schedule starting next week. 

December 24th (Christmas Eve) – 8am and 12pm
December 25th (Christmas Day) – Christmas in the Park (Northsight Park at noon)
December 26th – 6am, 12pm,  and 5pm
December 27th – Bootcamp, 6am, 12pm and 5pm
December 28th – regular class times
December 30th – Bootcamp, 6am, 12pm Teens and 5pm
December 31st (New Year’s Eve) – 8am and 12pm
January 1st (New Year’s Day) – Open Gym 10am-2pm

holiday_hours

Have a Burpee Christmas!

Strength in Conditioning for Thursday, December 19, 2013

Twas the week before Christmas and all through the gym
Coach was serving up burpees, today 50 for the win!

Yesterday too, there were burpees galore
When I saw the workout today my jaw hit the floor!

How could they do this to us, I thought to myself
But when I complained at the gym they yelled “It’s good for your health!”

Deep in my heart, I know they are right
But I still hate those burpees with all of my might!

SICFITChristmasOrnament

WARMUP
Partner stretch | foam roll | band mobility
STRENGTH in CONDITIONING
3 Rounds: 10 Tough press + 60 second AD at 90% effort | Rest 2 minutes
3 Rounds: 10 Heavy dumbbell walking lunges each leg + 60 second run at 90% effort | Rest 2 minutes
3 Rounds: 12 Strict sit ups + 8 kettlebell swings + 30 second plank hold | Rest 2 minutes
5 Minute rest
CONDITIONING
50 Hand release burpees for time

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Blueberry Carrot Cake Parfaits

Blueberry Carrot Cake Parfaits

Prep time

Cook time

Total time

Serves: 3-4

Ingredients

  • 2 large carrots, finely shredded
  • ⅔ cup almond butter
  • 2 eggs
  • 3 tablespoons raw honey
  • 35 grams (or 1 heaping scoop) Formulx Whey Vanilla Protein Powder (or 2 tablespoons coconut flour if you do not eat or use protein powder)
  • 1 tablespoon cinnamon
  • ½ teaspoon baking powder
  • pinch of salt
  • ½ cup Enjoy Life Mini Chocolate Chips (optional)
  • 1 (14 ounces) can full fat coconut milk, refrigerated overnight (I used Thai Kitchen coconut milk)
  • 1 teaspoon vanilla extract
  • 1 teaspoon raw honey
  • 1 cup fresh blueberries
  • 1 tablespoon maple syrup

 

Instructions
  1. Preheat oven to 350 degrees.
  2. Shred carrots as thin as possible. Place in large bowl.
  3. Add almond butter and eggs and mix well.
  4. Then add honey, protein powder (or coconut flour), cinnamon, baking powder and salt and mix well.
  5. Fold in chocolate chips.
  6. Grease an 8×8 glass baking dish with coconut oil, pour batter into the dish and place in oven. Bake for 35 minutes or until the top of the cake has a nice crust to it.
  7. Let cool before cutting in bite sized cubes.
  8. Once carrot cake is cooled and diced, scoop out the coconut cream that has hardened and risen to the top of the can. (Leave behind the coconut water to use for protein drinks/shakes).
  9. Place coconut cream in a bowl and mix with fork or whisk to soften. Then add vanilla extract and honey and mix well to combine.
  10. Add fresh blueberries to a bowl with maple syrup and place in microwave for 2 minutes and 30 seconds then use a fork to mash up the blueberries. If you do not want to use a microwave, cook over a stovetop until blueberries explode.
  11. Now layer the parfaits. Carrot cake, coconut milk whipped cream, blueberry sauce, then repeat.
Notes
This will make 3 jars full depending on the size of the jar, but can easily serve 4 or more.
Food as Fuel is back this January! Come to SICFIT Scottsdale January 16th at 7:30pm to learn about Paleo and nutrition that best suits you!

Hustle For the Muscle Up!

 

Strength in Conditioning for Wednesday, December 18, 2013

The muscle up is a ruthlessly blunt, unapologetically honest test of fitness. Coveted by many, mastered by few, the muscle up separates the pack among athletes with one single movement. But while the muscle up itself may be a difficult feat, your ability to achieve one is not. In fact, the prescription for getting up and over that bar is really quite simple. All you need to focus on putting together the pieces of the muscle up progression. Start from where you are and build yourself up, step by step. Work hard. Remain determined. Don’t get frustrated. That’s it. Follow those steps, along with the tips in this following video, and that bar muscle up is already yours!

SKILL
Strict pull up | bar muscle up
WOW #23
Max bar burpee muscle ups in 3 minutes
LIFE: Jumping burpee pull ups
FITness: Jumping/kipping burpee pull ups
SPORT: Burpee bar muscle ups
CONDITIONING
4 Rounds
50 Meter bear crawl
50 Meter burpee broad jump
25 Air squats
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Stretch of the Week
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FRXc-sW-Adductor-Stretch-rs

At Home FITness Motivation

Feeling motivated yet? Good! Did you know, that even though you are busy and sometimes can’t make it into the gym you can still get a killer workout in the comfort of your own home?

Check out a few of these at home workouts! More to come!

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Let’s Clean Up our Clean and Jerk

 

Strength in Conditioning for Tuesday, December 17, 2013

Today, we dial in on the Clean and Jerk progression, working our way up through skill and load to refine our lift and hopefully log some personal records! We will review all points of performance and drill them into our second nature. We will help you identify and fix the kinesthetic habits that hold you back and then establish new, more effective movement patterns. Today’s class is all about helping you progress your skill and strength in this complex Olympic Lift. Let’s earn some PRs!

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STRENGTH IN CONDITIONING
Clean and Press
Clean and Push Press
Clean and Jerk
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What Motivates You?

As Christmas approaches and things begin to slow down at work or school, and the rush, stress and excitement for the holidays picks up, you might find yourself losing motivation to take care of you! Check out this article from Adam Berry from Mindset Sports Psychology about motivation.

A key component in sport and athletic success is motivation, but to understand someone’s motivation we must first understand what success and failure means to them, and to appreciate that we must examine a person’s achievement goals and how they relateto the individual’s perceptions of competence, self-worth, or perceived ability.
 

The two forms of goal orientation are “task” and “outcome”. Task-oriented individuals participate in activities in an attempt to self-improve and master the sport in which they play. They base success and perceived ability on their own performances, and do not depend on the performances of others. Outcome-orientated individuals, however, focus on comparing themselves with and defeating others, and competing with others instead of themselves.
 

An example of an outcome-orientated goal athlete is one who is focusing on out-performing someone in an event, or winning a bodybuilding competition. These types of goals are in large part out of the control of the individual because athletes cannot control how their competition prepares for an event. For instance, even though an athlete showed up in the best shape of their life for a body building competition, the other competitors may be much better than anticipated, and if this resulted in the athlete losing then they would have failed in their goal, reducing their self-perceived ability, and as a result would feel bad about themselves.workout-motivation
 

An example of a task goal orientated athlete is one whose aim is to master the sport of tennis and to constantly improve in all aspects of the game. The player is not comparing his or her own ability to that of other tennis players, but instead to how he or she performed yesterday, last week, or last month. Subsequently, the results are within his or her own control.
 

I agree with most sport psychologists who contend that task orientation, more often than outcome orientation, leads to a strong work ethic, persistence in the face of failure, optimal performance, and a greater enjoyment of physical activity. I also believe that focusing on task goals leads to greater athletic success, mainly because such athletes have greater mental regulation and control. They possess a healthier, more controllable theory of the causes of success, believing that success is a result of positive thought, effort, teamwork, and support.
 

When athletes who use outcome-orientated goals experience defeat, they will often start to reduce their efforts, cease trying, or make excuses. In an effort to protect their self-worth they are more likely to select tasks in which they are guaranteed success or are so outmatched that no one would expect them to do well. If such an athlete participates in a team that is losing, their belief system will prevent them from believing that they were at fault for the loss, which will result in them blaming their teammates or the coach.
 

When I work with athletes I encourage the use of task orientated goals as it helps make them more self-aware,inspires them to better themselves, and helps them to become more stable, more consistent, and harder working. They are also less apt to be brought down by failure and adversity.

Click here for a direct link to Adam Berry’s website.

SICFIT Santa Knows Naughty from Nice

Strength in Conditioning for Monday, December, 16, 2013

Have you been keeping up with the SICFIT Scottsdale 12 Days of Christmas at home? Just because there wasn’t a class yesterday doesn’t mean you get to skip out on this tradition! If you didn’t complete you 25 push ups and 50 overhead squat yesterday for day two, then you’d better get it done before you show up to class today for day three! The SICFIT Santa knows, and you better believe he will still put you on that naughty list!
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Santa swole 2

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WARMUP

1k Row
STRENGTH
Back squat 31×1 (3 seconds on the down/1 sec pause in bottom/X fire up fast/1 sec at top/repeat)
Burpee broad jump
Deficit or hand release push up
4 Rounds
LIFE: 8-10 back squat + 3 broad jump + 7 push up
FITNESS: 5-8 back squat + 5 board jump + 10 push up
SPORT: 3-5 back squat + 7 broad jump + 15 push up
2-3 Minute rest
CONDITIONING
1k Row for success journals and leader board
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