Make this Year a No Regret Holiday Season

 

Strength in Conditioning for Monday, November 17, 2014

We spend so much time and energy preparing our homes, travel plans, and gift lists for the holidays. Why not also direct some of that energy towards preparing ourselves mentally and physically for the temptations in the kitchen that go hand-in-hand with holiday season. Over the next month and a half SICIT Scottsdale will share tips, tricks, and good ol’ fashioned support for making it through this time of year without… well, without totally blowing it!

To kick things off, join us tomorrow night for the SICFIT Scottsdale Shed the Stuffing Seminar. Beginning at 7pm our expert fitness and nutritional coaches will be dishing up strategies to make it to 2015 without having to make your New Years Resolution to get back on track. Here’s a sneak peak of  some of the gold nuggets of advice that will be shared.

Holiday Nutrition Guide

 

WARMUP
Mobility lunge
Inch worm
High kicks
Side shuffle
High knees PVC
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STRENGTH & SKILL
4 Rounds
5 Dead lifts x5
10 Dips
1 Minute of flutter kicks
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CONDITIONING
10-8-6-4-2 For Time | Run Between Rounds
LIFE: Push ups & ring Rows | 200m run
FITNESS
Dumbbell push presses & dumbbell row | 300m run
*Dumbbell row is in the plank position, pull to chest
*Left and right = 1 rep
SPORT: Man Makers | 300m Run
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Catch the SICNESS

Strength In Conditioning for Friday, November 14th, 2014

When you become a part of SICFIT Scottsdale, you become more than a gym member. You become part of a family. And not just any family, but a family united by a stick-to-it attitude and an unquenchable thirst to live our best life now. When you join our ranks, success is infectious as long as you show up and stay exposed to the words and energy of motivation and strength that infiltrate the walls of SICFIT Scottsdale everyday. As one of us, you cannot help but to catch the SICNESS!
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WARM UP
5 Minutes of jumping rope
Banded shoulder stretch
PVC
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SKILL
Muscle up progression drills
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STRENGTH
10 Minute EMOM
5 Pull ups
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CONDITIONING
6 Rounds For Reps
30 Seconds on/30 seconds off
Burpee
Row for calories
Double unders/ singles
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Tight Hips? Stretch Your Hip Flexors.

Strength In Conditioning for Thursday, November 13th, 2014

Hip extension is needed for most athletic movements. Hip extension is a function of the glutes and hamstrings. Deadlifts, kettlebell swings, squats, and box-jumps all require hip extension to complete the lockout position of the movement as the hips go from flexion to extension in standing.

The glute max is often inhibited by tight hip flexors which causes the hamstrings and low-back to overwork during squats and deadlifts.  Improving hip extension requires a combination of stretching tight hip-flexors and activating the glutes.

The two main hip flexors include the superficial quadriceps (rectus femoris) on the front of the thigh and the deep hip flexor (psoas), which spans from the lumbar spine out to the leg.

The assessment below will allow you to determine if you have a superficial or deep restriction and what side is tight.

HipFlexor-Assessment
Hip-Flexor-Stretch-Tight-Hips

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com

WARM UP
PVC, then
2 Rounds
100m run
5 Pull ups
10 Push ups
15 sit ups
20 squats
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STRENGTH
5 Rounds Super Set
10 Deadlifts across
30-90 seconds rest
10 Bench press across
30-90 seconds rest rest
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CONDITIONING
10 Minute AMRAP
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LIFE
5 Head Cutters
10 Sit ups
15 Air Squats
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FITNESS
5 Power Cleans 95/65
10 V Tucks/ Knees 2 Chest
15 Jump Squats
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SPORT
5 Power Cleans 135/95
10 Toes 2 Bar
15 Wall Ball Shots
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The 10,000 Hour Difference

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Strength In Conditioning for Wednesday, November 12th, 2014

Do you know what the difference is between the average, everyday gym-goer and the expert competitive athlete? It isn’t entirely about inherent talent, genetics, or that they may be freaks of nature. Nope. The difference is 10,000 hours (Gladwell, 2011). 10,000 hours of dedication. 10,000 hours of precision focused practice. 10,000 hours of swallowing your ego and drilling the details rather than going for gains.

Isn’t it humbling to know that the athletic idols we aspire to be are not super humans, but rather they are just like you and I and have chosen to dedicate themselves to their physical craft? What are you willing to dedicate 10,000 hours to?
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WARM UP
Foam rolling 5min
Up down dog
PVC
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SKILL
Quick foot ladder 10min
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STRENGTH
3 Rounds Not For Time
15 Hollow rocks directly into 30 seconds of plank
15 KB Swings
100m Farmer DB/KB walk 
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CONDITIONING
3 Rounds
Run then 1 minute rest
LIFE: 500m Row
FITNESS: 400m Run
SPORT: 400m Run w/ sandbag

 

As I Walk Through the Valley…

 

Strength In Conditioning for Tuesday, November 11th, 2014

 

Only the realest of the real are willing subject themselves to anything titled “Death by…” knowing they will not only come out on the other side alive, but also rise from their own sweat and ashes stronger than they were before. Today’s conditioning is more than just a physical battle; it is a battle of soul. Today we stare death in the face and decide not to lay down and surrender, but instead to lay down into a damn burpee! Oh, and then a power clean.

Here’s how it works:

“Death by” is a performed by doing one repetition of the given exercise in the first minute and resting for the remainder of the minute. Then two repetitions are perfomed on the second minute, resting for the remainder of the minute. This process is repeated until you can no longer complete the number of reps in the given minute. Your score is the number of minutes completed plus any extra reps.

Seem not so bad? Death doesn’t come around waving its hand and handing out business cards. It comes veiled only to creep up when you least expect it. Today, expect it around minute six.
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WARM UP
Banded lunge
Scorpions
Shoulder & pec stetch w/ band
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SKILL
3 Rounds Not For Time
10 Cal Row
10 Dips bench/box/rings
30 Seconds of jump rope practice
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STRENGTH
Power Clean 20min
Perform 5 building sets of 3 *not touch and go*
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CONDITIONING
Death by Hang Power Clean & Burpee
LIFE: 75/55
FITNESS: 135/85
SPORT: 165/105
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SICFIT is pleased to announce the final races and tests of the 2014 SICEST of the SOUTHWEST III. We have also opened up 30 more spots and added a INTERMEDIATE individual division. 18 men and 12 women will get to compete alongside the PRO men and women on the GRID-LOT on December 6th. Register HERE  for the men and HERE  for the WOMEN. We have also opened up all 100 Kids Obstacle Course spots for FREE register HERE. 

As a member of SICFIT Scottsdale we would love for you not only to be a part of this event but take action in it. You can judge, volunteer, shake hands, compete or just come and watch all the fun. Regardless of what you come to do plan on staying all day. We will have Paleo food trucks, sponsors, vendors and a BEER garden serving all afternoon.

 

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Time to Get SIC n’ Griddy

 

Strength In Conditioning for Monday, November 10th, 2014

Old school meets new sport right in our own back yard! Come December 6th, SICFIT Scottsdale becomes the epicenter for the SICEST athletes to lay down their mind, body, and soul on the competitive Grid Lot. When the day is done, a new king, queen, and team will hold the title, SICEST of the Southwest… third edition!

Want in on the action? There is still time to register for the Pro WomenPro MenTeam Fitness (Intermediate)Team SPORT (Advanced), and Kids Obstacle course divisions. Behind the scenes more your style? Register here to volunteer or judge. To sponsor the SICEST Competition in the Southwest you can e-mail us at info@SICFIT.com.
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WARMUP
400m run
Side lunges
Lunge complex
Up down dog
Arm Swings
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SKILL & STRENGTH
5 Rounds
5-8 Front Squat
Short rest
5-8 Strict Handstand Push up
LIFE: DB Shoulder press
FITNESS: Box or plate and abmat
SPORT: Strict-Strict Deficit
*Try to increase either load or repetitions from last week
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CONDITIONING
For Time
LIFE
800m Run
50 Air squats
40 Sit ups
30 Push ups
20 Ring row
10 Burpee
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FITNESS
1200m Run
50 Goblet Step up | 25 per leg | 53/35 KB | 20” box
40 Knees 2 chest
30 Paralette push ups
20 Pull ups
10 Burpee Box Jumps
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SPORT
1 Mile run
50 Pistols
40 Toes 2 bar
30 Hand stand push ups
20 Chest 2 bar pull ups
10 Burpee pull ups
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Online Fitness Assessment

 

Strength in Conditioning for Friday, November 7, 2014

FlexibilityRx™ was created to provide athletes with a system of performance based flexibility training for functional fitness programs.  One of the major components of this training system is the breakdown of the squat into seven points of performance.  The free SquatRx guide includes flexibility and stability exercises for each point of performance.  You can download the SquatRx Guide here.

While the squat is a useful tool for finding weak points in movement, active range of motion flexibility assessments and core stability assessments can be used on their own to quickly identify the biggest areas for improvement.

The online fitness assessment consists of nine tests that every athlete should evaluate on a regular basis.  The assessment and corresponding guide is based on the joint-by-joint approach to flexibility and stability training.

The Joint-By-Joint Approach

The joint-by-joint approach (popularized by Gray Cook and Mike Boyle) explains that joints alternate between requirements for mobility or stability.  Here is the take-away:

Increase Flexibility in the ankles, hips, thoracic spine, and arms;
Train Stability for the knees, low-back, and scapula.

 Movement Competency Versus Strength Capacity

The ability to move well and perform fundamental movement patterns is called movement competency.  An athlete that has both flexibility and stability can practice motor control during functional movement patterns to develop movement competency.  Movement competency is the basis for strength development (strength capacity).

Online-Fitness-Assessment

You can take the Online Fitness Assessment and Download the Free Guide (A Joint-by-Joint Approach to Flexibility & Stability Training) by clicking this link!

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com

 

WARMUP
5 Minutes of jumping rope
Lower 4
PVC
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STRENGTH & SKILL

Snatch practice
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CONDITIONING
LIFE/FITNESS
Hang power snatch into overhead squat
Power snatch into overhead squat
Hang squat snatch
Full snatch
SPORT
Work up to a heavy hang squat snatch + 1 overhead squat

Chambers Clinic proudly announces its new location inside of SICFIT Scottsdale!

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Chambers Clinic proudly announces its new location inside of SICFIT Scottsdale!

Dedicated to ensure patients achieve optimal health, the team at Chambers Clinic (SICFIT location) focuses on specialized sport therapy treatments developed to increasing athletic performance. Chambers Clinic will help you increase energy, improve physical activity and treat athletic injury.

Stop in or call 480.389.3265 to set your appointment.*

 

Hours and Availability

Dr. Bridget Fitzgibbons, NMD:

Tuesday 5:30pm-8pm

Dr. Keith Chambers, NMD

Wednesday 6pm-8pm

Conditions treated include fatigue, sports and overuse injuries, musculoskeletal pain, osteoporosis, heart health, rheumatoid arthritis, food sensitivities, high blood pressure, hypothyroidism, adrenal fatigue, PCOS, menopausal symptoms, men and women’s hormone replacement and enhancement, weight loss and detoxification, anti -aging and medical aesthetics. Each patient is treated individually and may be prescribed herbs, nutritional supplements, injection therapies, nutritional and lifestyle counseling, acupuncture or a combination of treatments tailored to the individual needs of that patient.

 

Warren Miller, Licensed Neuromuscular Therapist

Tuesday, Friday and Saturday – 9am-4pm

Specializes in myofascial and trigger point release, therapeutic massage, deep tissue, repetitive use injury therapy and active release technique.

*Additional times available by appointment.

 

Combining naturopathic and allopathic medical approaches to help each patient achieve harmony within the body, Chambers Clinic strives to identify and treat the cause of disease, not just the symptoms.

Turn Up The Volume to Drown Out the Noise

Strength In Conditioning for Thursday, November 6, 2014

It happens to all of us. That day when the voice inside our head successfully convinces us that skipping our Strength in Conditioning session serves us more than sticking to our commitments to ourselves. And sometimes that voice is right and we have been way passed due on cutting ourselves a little slack. But sometimes listening to that voice only does one thing… it makes the voice louder. If we listen to it over and over again, eventually it overpowers the voice that knows just how good it feels to stick to our training and diet regimen.

Don’t let that voice in your head turn “that day” into “that week,” “that month,” or “that year.” You have the power to turn the volume up or down on all of the billions of thoughts running through your head each day. Crank up the noise for the voices that motivate you and drown out the ones that don’t!
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WARM UP
PVC
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SKILL
Battle Ropes
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STRENGTH
4 Rounds
10 Strict press
Short rest
10 Dumbbell Step ups total
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CONDITIONING
12 Minute AMRAP
LIFE: 3 Chumps + 6 thrusters 65/45 + 9 sit ups
FITNESS: 3 Chumps + 6 thrusters 95/65 + 9 knees 2 chest
SPORT: 3 Bar facing + 6 thrusters 115/75 + 9 toes 2 bar
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