SICFIT Scottsdale Present Food as Fuel

 

Programming for Thursday, September 12, 2013

When conversation turns to nutrition here at SICFIT Scottsdale, you have probably heard words thrown around like, “paleo,” “primal,” and “bacon,”… lots and lots of bacon! Whether you are in the dark about these terms, or your are a paleo-pro, join us tonight at 7:30 for Food as Fuel. We will chat about the basics of the paleo lifestyle, and how this nutrition plan can help you achieve the goals you have for yourself. Use this free class to kickstart or reinvigorate your commitment to the dietary component of your fitness and wellbeing!
.

paleo>

STRENGTH
Deadlift
LIFE: 8-10
FITNESS: 5-8
SPORT: 3×5
CONDITIONING 
45 Second max hand release push up, 2 minute rest, 3 rounds
Lunge 50 steps + 5 burpees, 3 rounds
5 Deadlift + 21 double unders, 5 rounds
LIFE: Single jumps
FITNESS: 185/105, Double unders
SPORT 295/185, Double unders
>

Guest Days at SICFIT Scottsdale

With all the changes going on around us at SICFIT Scottsdale, one of the things that remains the same is how YOU, the students, are our biggest fans! Because you have seen success in your FITness you tell people, and the word spreads! So now, instead of just telling people how much fun you have at SICFIT Scottsdale, why don’t you show them!

Invite your friends, family, neighbors, coworkers and the server at your favorite restaurant to Guest Days at SICFIT Scottsdale September 24th – 26th. The student who brings the most guests will win a FREE SICFIT Scottsdale tee or tank!

Guest Days are open to ALL FITness levels, so let your friends know there is nothing to be afraid of! See our class schedule below!

guestdays

Screen Shot 2013-09-10 at 10.49.42 PM

SICFIT Salute to the Heroes of 9/11

 

Programming for Wednesday, September 11, 2013

On September 11, 2001, our nation was wounded. To help heal the tragic scars, friends, family, neighbors, and strangers lent their time, resources, and shoulders to cry on. And though the wounds of 9/11 run deep and true, it also brought our nation together, united under genuine love, and compassion for one another. Today we remember this unity and honor the lives lost by uniting ourselves once again to not only heal our wounds, but to celebrate our strength.

The “Here’s to the Hero’s” memorial workout will be held at 7am, 8am, 5pm, and 6pm. These classes are free and open to the community, so brings your friends and family to share in the experience. Come workout alongside men in Women in Uniform, make a donation the the amazing 100 club, and get a free protein shake from DS Nutritions! Come check it out!
?

NeverForget911

?
photo-10
HERE’S TO THE HEROES
20 Minute AMRAP
9 Burpees + 11 pull ups + 21 kb swings
LIFE: 1 Round + 1 min rest, ring row 15-20 min
FITNESS: #55/35 Kettlebell, no bands
SPORT: #75/55 Kettlebell, with vest
>

Stretch of the Week
/.

FRXc-sW-JointCapsuleExternalRotators

Barbell Respect

 

Programming for Tuesday, September 10, 2013

There is a certain respect one must have when approaching a barbell. It is a kind of salute to the power it possess and the power it demands. The barbell accepts only so much manipulation. The key to directing it’s its path is rather to manipulate your own self around it and to receive its weight with balanced, centered, and controlled poise. The barbell will accept nothing less.
?

Nate,

STRENGTH IN CONDITIONING
A. Barbell progression barbell only, x3 rounds of 3
B. 3 Position power clean, 10 rounds of x1 rep each
C. Split Jerk off rack
LIFE: 8-10 push press
FITNESS: 5-8 push press
SPORT: Find heavy double push press
STRETCH

Epic Mondays at SICFIT Scottsdale

Programming for Monday, September 9, 2013

Many people don’t look forward to Mondays.  But Monday means we have a whole new week to achieve and excel! Perhaps you didn’t stick your nutrition plan or fitness regimen as well as you would have liked to over the weekend. Perhaps there was a personal or work project you didn’t quite finish last week. Well guess what!? Thanks to Monday we have brand new opportunities to be the best that we can be! Let’s go out there and be epic!
.

WakeUpKickAssRepeat

.
WARMUP

Dynamic movement
3 Rounds:
2 Minute row/run/jump rope
1 Minute air squat/push up/sit up
30 Second burpee, 30 second rest
STRENGTH in CONDITIONING
A1. 5 Tough back squats (30 rest)
A2. 8 Strict dips (30 rest)
A3. 12 Strict push (30 rest)
A4. 4 run or row 150 meter sprint (2min rest)
LIFE: Barbell back squat/tempo ring row/tempo push up/AIR dyne 30 seconds
FITness: RX
SPORT: Deficit push up #25/15 plates

SICFITters Stick Together!

 

Programming for Saturday, September 7, 2013

The best things in life usually don’t happen when you are by yourself. And even when they do, they become even better once we share the experience with another. Why would working out be any different? The intensity and effort we put forth in a physical challenge instantly multiplies once a partner who is counting on us is added to the mix. This Saturday, see what you and your partner can achieve, together!

Today’s workout will be performed in teams of two. Each athlete must complete at least 10 reps of each movement before alternating, and the order of performance must remain the same from start to finish.
.

PartnterWODlook.

PARTNER CONDITIONING
500 Row
30 Box jumps/step up (24/20)
500 Row
25 Medicine ball sit ups (20/14)
500 Row
20 Partner deadliftt (225/135/185 co-ed)
500 Row
15 Partner burpees
500 Row
10 Leap frog

>

September 11, 2013 “Here’s to the Heroes”

photo-10

In honor and memory of 9/11, we will be holding our 4th annual 9/11 “Here’s to the Heroes” workout. This is a FREE event and we encourage friends and family to come and workout with us since classes are open to ALL LEVELS. Classes will be held at 7am, 8am, 5pm and 6pm. There will be a sign up sheet at the gym. Please call 480.922.3253 to reserve your spot!

20 min AMRAP
9 burpees + 11 pull ups + 21 kb swings
LIFE 1 round + 2 min rest for >15 min
FITNESS #55/35 no bands jumping ok
SPORT *wear a vest #75/55 C2B *chest to bar pull ups

The Whole Life Challenge starts THIS Saturday!

WHOLE LIFE CHALLENGE starts SATURDAY (7TH) 9am
BE at SICFIT Scottsdale!!!
Agenda:
1. Spend a bit reviewing the rules and some tips and tricks
2. Take some measurements
3. Get our kickoff workout on (see below)
4. Coach Najla – field trip to the grocery store 
Kickoff Workout (for time):
400m run image
21, 15, 9
A1. KB Swing
A2. Burpees
A3. Pull ups
LIFE – 35/20# Ring Row
FITNESS – 55/35# Jumping
SPORT – 75/55#
SEE YOU ON SATURDAY!!

 

Small Goals for Big Dreams

Programming for Friday, September 6, 2013

Setting concrete goals is a simple and effective way to direct your efforts towards your big-picture dreams! Maybe you imagine yourself one day competing in an athletic competition. Perhaps you want nothing more than to be an active part of your children and grandchildren’s’ lives. Each small goal we set for ourselves will help us paint the big picture of our dreams in to our reality!

DreamBigSetGoals

WARMUP
3x Rounds of 3
Barbell progression
STRENGTH
Thrusters and dips
LIFE: 8-10 Thrusters + strict push ups
FITNESS: 5-8 Thrusters + bar dips
SPORT: 2-4 Thrusters + 3-5 weighted dips
CONDITIONING
8 Minute AMRAP
250 Meter row + 7 thrusters
LIFE: Barbell
FITNESS: 75/55
SPORT: 115/85

Jumping Rope: Timing, Coordination, Balance

 

Programming for Thursday, September 5, 2013

Jumping rope is all about timing, coordination, and the ability to loosen up while still maintaining a stable body position. Without relaxed shoulders and wrists, we will not be able to swiftly and effortlessly swing the rope around our bodies. But with out maintaining a solid core we will become sloppy and likely obstruct the path of the rope. In a sense, jump rope is about finding the balance between steadiness and ease. Can you find it?

.

DoubleUnderLight>

STRENGTH
Front Squat
LIFE 8-10
FITNESS 5-8
SPORT 3-5
3x rounds
CORE + CONDITIONING

3 Minute jump rope
1 Minute sit ups
2 Minutes jump rope
1 Minute sit ups
1 Minute jump rope
1 Minute sit ups
LIFE: 30 Seconds of jump rope, 30 second rest. 30 Seconds of sit ups, 30 second rest >6 min
FITNESS: Last 30 seconds of each round practice doubles
SPORT: No abmat sit-ups, sets of x25 unbroken doubleunders

Page 27 of 294« First...1020...2526272829...405060...Last »