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?

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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

SICFIT WOW Wednesday

 

Programming for Wednesday, September 4, 2013

This week’s WOW will measure many different types of strength. Physically, it will measure the endurance of our core, the strength of our shoulders, and our ability to stabilize in a horizontal or upside down position. Mentally, it will asses our ability to remain calm, steadfast, and determined to keep holding on when everything inside of us is begging us to drop to ground. Emotionally this week’s WOW will test the positive or negative psychological fuel you feed yourself during strenuous work. Put all of this together and the SICFIT WOW is more than just a physical fitness test, but rather a fitness test of your entire being.

StrengthFromWeakness

WARMUP
Partner stretch
PAC mobility
Band stretch
Down dog/up dog
Run/row
SKILL
Handstand pushup progression
WOW
LIFE: Max plank from elbows
FITNESS: Max handstand hold against wall
SPORT: Max handstand push up from abmat

Stretch of the Week

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It’s Almost Here!

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The Whole Life Challenge Starts this Saturday @ 9am

 

So what do you get….?

On top of being allied into a super awesome community

…that pushes for your excellence

…that supports your lifestyle change

…that you can share recipes and ideas with

…that you workout with everyday and will get to know even better

 

Join the Whole Life Challenge.

Enter the Code: WLCRYGYYdJtK

 

 

Yeah on top of all that you also get:

 

Free lunch bags from SICFIT Scottsdale

Access to F3 foods

A kickoff workout

Measurements to mark the start of your success

10-20% of all retail in SICFIT Scottsdale

Extra events like grocery store trips and hikes

 

Join the Whole Life Challenge.

Enter the Code: WLCRYGYYdJtK

 

****Remember****

Challenge Starts Saturday the 7th at 9 am

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United by SICFIT

 

Programming for Tuesday, September 3, 2013

You give it your all at the gym each week. You come home rocking aching muscles, fresh bruises, and a renewed sense of empowerment. Don’t think its possible to get even more out of this experience of fitness? Think again! Infuse the excitement and passion you feel at SICFIT Scottsdale into the rest of your life by registering at SICFIT.com. Create a personalized profile and use it to track your fitness progress and to share your tips, struggles, and successes with like-minded people.  SICFIT.com is designed to reinforce digitally what you achieve physically!  Create a profile before tomorrow’s WOW and see how you stack up with SICFITters around the world!

WARMUP
Dynamic movement
3 Rounds
2 Minute row/run/jump rope
1 Minute air squat/push up/sit up
30 Seconds burpee, 30 seconds rest
CONDITIONING
4 Rounds
A1. x10 Tough back squat (30 rest)
A2. x5 Strict chin up  (30 rest)
A3. x8 Strict push up  (2 min rest)
LIFE: Barbell back squat/tempo ring row/tempo push up
FITness: Rx
SPORT: Deficit push up #25/#15 plates
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SICFIT presents Melissa Einbinder of CrossFit Scottsdale in the London Throwdown

Hotshots 19 Memorial Workout

 

During this arduous, taxing, and at times painful workout, let our aching bodies symbolize our remembrance of 19 Granite Mountain Hotshot Firefighters, who gave their lives to protect the people of Arizona from the great blaze that threatened so many.  When the fatigue and exhaustion becomes overwhelming, remember just one of these names to find the strength to continue:

Jesse Steed, 36 | Wade Parker, 22 | Joe Thurston, 32 | William Warneke, 25 | John Percin, 24 | Clayton Whitted, 28 | Scott Norris, 28 | Dustin Deford, 24 | Sean Misner, 26 | Garret Zuppiger, 27 | Travis Carter, 31 | Grant McKee, 21 | Travis Turbyfill, 27 | Andrew Ashcraft, 29 | Kevin Woyjeck, 21 | Anthony Rose, 23 | Eric Marsh, 43 | Christopher MacKenzie, 30 | Robert Caldwell, 23

HotShots19 .

HOTSHOTS 19
30 Air squats
19 Power cleans #135
7 Strict pullups
400 Meter run
LIFE: 3 Rounds, 3 minute rest between each
FITness: 25 Minute AMRAP
SPORT: RX

FIT for the 5th Heats

Alright competitors! Here are the heats for FIT for the 5th! If you did not compete in the prelims but would still like to come out for the finals, you can! You will be put into a heat before the finals start and will be in the running for best score, so get there early so you can warm up!

A few people have already completed a make-up for the finals, and every score is being crushed! So get ready to bring it!

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Fit For the Fifth Finale!

You have been working hard since the prelims, putting in extra time at the gym, and turning those weaknesses in to strengths. Well now is the time to lay it all on the table. That’s right, the finals are here and by the end of the morning we will which athletes reign supreme. There will be no 9am or 10am class, but these competitors need your help to do their best.When every rep counts, your encouragement could the factor that helps a competitor make it to the leader board!

 

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 The Challenge… Good Luck Competitors!

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SICFIT Trifecta

 

Programming for Friday, August 30, 2013

Today’s conditioning program is a SICFIT style triathlon of sorts, with three speed and endurance-based tasks to be completed.  Unlike a triathlon however, where steady pacing and energy conservation is key, each task in today’s workout is only visited briefly. What’s the strategy for this SICFIT trifecta, then…?

Sprint. Sprint up until the very end.
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Rowing Machine Workout at CrossFit Scottsdale

 

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WARMUP

2K Partner row
One athlete holds top of push up
PVC mobility shoulders
Hip mobility
CONDITIONING
LIFE: 1000 row + 400 run + 100 singles
FITNESS: 1200 row + 400 run + 300 singles or 50 doubles
SPORT: 1200 row + 400 plate  run 45/25 + 100 doubles + x3 burpee penalty for each miss

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Fundamentals Seminar

Technique and Form are both very important in your workout routine at SICFIT Scottsdale. The SICFIT Scottsdale Fundamentals Seminar is designed to help your training and learn the 9 Foundational Movements of CrossFit so you can perform them safely, efficiently, and effectively.

The 9 Foundational Movements are: Squat/ Front Squat/ Overhead Squat – Shoulder Press/ Push Press/ Jerk – Dead Lift/Sumo Dead Lift High Pull/Med Ball Clean

Learning these movements and incorporating them into your fitness training will optimize your physical competence, are you ready to master the fundamentals?

Join us at SICFIT Scottsdale on September 28th from 1pm-3pm.

Sign up at the gym and online by clicking here. $45 for SICFIT Scottsdale students and $60 for non-students.

fundamentalsseminar

Kayyem Signature Series Tackles the Handstand Pushup

 

Programming for Thursday, August 29, 2013

Need a new perspective? How about looking at the world from upside down? Whether you are skilled handstand pushuper, or haven’t yet mastered the mechanics of inverted test of strength, coordination, and courage, tonights Kayyem Signature Series will help you become just as comfortable upside down as you are right side up! See you at 7pm for this free class!

hand stand

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WARMUP
Walk small lap + run small lap x2
Lunge + run back
Side squat walk + shuffle back
Inch worm + pushup
Suicide run x3
Long jump + air squat
Down dog + up dog x5
Burpee x5
Walk/Water active rest
SKILL
Develop heavy overhead squat
LIFE: 5-8 pvc/barbell Over
FITNESS: 3-5
SPORT: 3. 2. 1 heavy
CONDITIONING
500 Meter row
STRETCH

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