Calling All Dads and Those Who Love Them!

 

Strength in Conditioning for Friday, June 19, 2015

SICFIT makes family fitness priority number one at all three Phoenix Valley locations. This is why SICFIT Scottsdale, SICFIT Old Town, and SICFIT Chandler are celebrating Father’s Day with a FREE and FUN workout for the entire family!

This workout is perfect for Dad, Junior, and Grandpa — as each exercise can be modified to meet all levels of fitness and ability!  (And yes, Mom, Daughter, and Grandma are invited too!) After you’ve worked up an appetite, we’ll be proving lunch — so plan to stay for a while!

We look forward to seeing your entire family at a SICFIT Valley location this Saturday, June 20th, at 9am! And don’t be shy! Invite your neighbors and friends! The more the merrier!

SCOTTSDALE
(480) 922-3253
14885 N 83rd Pl #103, Scottsdale, AZ 85260

OLD TOWN
(480) 718-5041
7000 E McDowell Rd #130, Scottsdale, AZ 85257

CHANDLER
(480) 553-7603
7225 W Harrison Street, Chandler, AZ 85226

WARMUP
Coaches Choice
.
SKILL
Dumbbell Snatch
.
STRENGTH
10 Minute EMOM
6-10 Alternating Dumbbell Snatches
.
CONDITIONING
8 Minute EMOM
LIFE: 5 DB Hang Clean +  5 DB Front Squat + 5 DB Shoulder to Overhead
FITNESS: 5 Hang Clean 95/65 +  5 Front Squat + 5 Shoulder to Overhead
SPORT: 5 Hang Clean 135/95 +  5 Front Squat + 5 Shoulder to Overhead

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Jump, Jump, Jump, Jump Around!

 

Strength in Conditioning for Thursday, June 18, 2015

Today is your day to finally get those dubs down pat! Bring your rope and your energy to the gym tonight at 7pm and prepare to surprise yourself at SICFIT Scottsdale’s Double Under Clinic!

Sometimes the difference between a single and a double… or between two unbroken dubs and 20 unbroken dubs… is just a tiny tweak of your technique! Coach Luke and our other SICFIT coaches have a great eye for these things. Come out to this clinic they will help you unlock your potential for more unbroken dubs than you ever thought possible!

After the clinic, keep your rope in your gym bag because  SICFIT is jumping right in our Annual Jump-Rope-A-Thon the very next week! On the 23rd and 24th, all SICFIT Locations will be jumping to raise money for Playworks Arizona — a national non-profit organization working in low income schools to teach kids important life lessons through the power of healthy sports and play.

Refer to the flier below to check out what times this fun (and sweaty) fundraiser is taking place across the various SICFIT locations. You can encourage your friends and family to support each and every single jump of your participation by donating to Playworks in your honor at this link!

Or better yet, invite them to join you and they can get their jump on too! Send them this blog via Facebook or Twitter to invite them!

JumpRopeAthon

WARMUP
10 Minutes of Jump Rope Game
.
STRENGTH
50 Strict Pull Ups
.
CONDITIONING
12 Minute AMRAP
LIFE: 3 Burpees + 6 Lunges + 9 Sits Ups + 20-30 Second Break
FITNESS: 3 Burpees + 6 Weighted Lunges + 9 Knees to Elbows
SPORT: 3 Burpees + 6 Weighted Lunges + 9 Toes to Bar

5 Foods to Heal Your Gut

 

Strength in Conditioning for Wednesday, June 17, 2015

“We are what we eat.” This popular saying points to a simple truth that health and wellness begins in the gut. Unfortunately, for many of us who have grown up in the age where fake food is real and real food is for rabbits, our guts have suffered quite a bit and at this point, are likely quite damaged.

Processed foods, foods that are highly acidic, and meats laden with hormones and antibiotics all contribute to poor gut health, which can lead to a host of other health concerns from skin conditions, to autoimmune diseases, to weight gain, to mood instability.

To restore gut health it is imperative to remove and avoid all food toxins. Adopting a “practically paleo” diet like the one endorsed by SICFIT Scottsdale’s Food as Fuel Nutrition Seminars will get you on the right track. (The next Food as Fuel is scheduled for 7/16 at 7:30. This seminar is free and open to both members and nonmembers of the SICFIT community).

Once we illuminate the food offenders, we can begin incorporating foods and supplements that will begin to heal the gut as well:

  1. Fermentable fibers like sweet potatoes, yucca, and yams,
  2. Fermented foods like kefir, yogurt, kamboucha, sauerkraut, and kim chi
  3. Multi-species probiotics
  4. Ph Balancing/alkaline foods like spirulina, kale, spinach, broccoli, and chlorella
  5. High Quality Fish Oil

Leaky-Gut-Bone-Broth

 

WARMUP
5 Position Lunge Complex
5 Minute EMOM | 5-8 Tempo Air Squats 50X1in
PVC Pass Through, Around the World, Shoulder Grind
.
SKILL
Wall ball Technique
Max Effort Wall Balls
.
STRENGTH
5 Rounds
30 Seconds Slam Ball
30 Seconds Slam Ball Squat
30 Seconds Rest
.
CONDITIONING
10 Minute AMRAP
LIFE: 10 Wall Ball Shots + 130 Meter Run or Row
FITNESS: 20 Wall Ball Shots + 130 Meter Run or Row
SPORT: 10 Wall Ball Shots + 130 Meter Run with Med Ball
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Double Your Dubs at This Week’s Clinic

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Strength in Conditioning for Tuesday, June 16, 2015

Like most things in life, getting good at double unders requires practice. Stringing together 50, 20, or even five dubs in a row isn’t going to happen over night. But the equation is simple, the more training time you spend with your jump rope, the better jump roper you will become.

Let the small break throughs you have in each practice session keep refueling your motivation to keep at it! Maybe you learn that you don’t need to jump quite so high — success! Perhaps you figured out how to keep you arms down by your sides to keep your shoulders from fatiguing — awesome job! Or maybe you realize how helpful it is to find a focal point to look at — major breakthrough!

Know that each one of these double under understandings are getting you closer to your goals, one jump at a time.

To get a jump start on these breakthroughs, join us this Thursday at 7pm for SICFIT Scottsdale’s Double Under/ Jump Roping Clinic!

– Learn Ideal Postures and Mechanics for Jump Roping
– Perfect Your Double Unders, or learn from the start
– Learn techniques to improve workout times
– Great for all ages and fitness levels

 Sign up today by clicking here! 

doubleounder

WARMUP
PVC Work
.
STRENGTH
Build to Heavy 3, 2, & 1 Rep Push Press
Then,
8 Rounds
2 Push Press (3 Rep Weight)
5 Touch-n- Go Shuffle Runs 10’
9 Lying Leg Lifts
.
CONDITIONING
30 Burpees
30 Second Plank
20 Burpees
20 Second Plank
10 Burpees
1 Minute Plank
/
FINISHER
Run or Row One Mile

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Client Testimonial: Gelie

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This month marks a year since I joined SICFIT Scottsdale and I wanted to take a moment to briefly recap the amazing experience it has been!

I “discovered” SICFIT, because one of my Passport members, Jesse Holland, kept showing up at networking events and after one of our conversations I decided I’d go check them out.

Truly, I had NO idea what I was walking into.

I’ve been consistently going to the gym since college and after Aris was born, I “ran” off my baby weight. But timing is everything … and when I met Jesse, I was pretty burned out on my daily routine of “gym and running.”

So when I walked into the SICFIT facility, I very quickly realized this was no regular gym. NICE!

SICFIT is all about Strength in Conditioning. It’s about being fit, being strong and lots of squats wink emoticon It’s more than just a gym … if you embrace it, it truly does become a lifestyle change, even for someone like me, who was already well acclimated to daily exercising.

This was a completely new and different way of working out … and if you know anything about me, you know I like a good challenge! I was “in” from the moment I stepped foot into the door … of course, I didn’t tell Jesse that wink emoticon

I started attending the group fitness and body weight classes and slowly (b/c I’m just kind of slow sometimes), started to learn the skills, proper form and most importantly get stronger. As everyone else, I’m always concerned about getting hurt, so I took my time with everything and really focused on just learning the techniques.

Simultaneously, I also attended the community classes that SICFIT holds about food. I learned all about Paleo and can honestly tell you that when I stick to eating clean, it makes a world of a difference on every aspect of my life. I don’t eat 100% Paleo … but pretty darn close.

About 7-8 months in, I finally felt like I “got it.” At this point, I was familiar with the most basic movements practiced at SICFIT on a comfortable enough level to start experimenting with heavier weight. Once again, I was getting stronger, more fit and more squats. Did I mention the squats?

In January of this year, two of the coolest things happened! I was awarded athlete of the month (what?!?! me??? really??) and passed the Level 1 test. This test is just a fun way (not really fun, lol) to see how fit you are.

It’s a series of 11 movements and some I was totally not comfortable with (70 sec hand stand, 80 squats in 2 min, and 500 unbroken jump ropes) but I decided I’d go for it and see what happens …

I think you can still pass at 80%, but once again, if you know anything about me, you know I don’t do anything less than 100%. That’s just not really an option … so I was really going for it!

I’m still not sure how I did it … but I got my Level 1 band and passed at 100% (including the 500 unbroken jump ropes). Boom! Not a bad way to start the year. It felt pretty amazing!

A year into it, I’ve never been as fit or as strong and I KNOW so much more.

My point in sharing this is because SICFIT has made an awesome impact on my life and I love sharing things that truly matter.

I know what it takes to build, maintain and support a community and the awesome team at SICFIT does this daily, Najla Joy Kayyem, Luke D. Kayyem and the rest of the team …

It’s been an honor and pleasure to be a part of something so cool and should you decided you are ready to do yourself a favor and get into the best shape of your life, I’ll be happy to give you an introduction!

Locations in N. Scottsdale, S. Scottsdale and Chandler.

Thanks for reading the long love letter! wink emoticon

SICFIT fan,
Gelie

‪#‎sicfitstrong‬ ‪#‎likeagirl‬ ‪#‎cantstop‬ ‪#‎wontstop‬

Happy Birthday Najla!

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Strength in Conditioning for Monday, June 15, 2015

She’s the brains and the beauty behind the gym you’ve come to call home. She’s the warm smile who only needs to meet you once to remember your name, your kids names, and what your goals and motivations are for Strength in Conditioning. She is the fire starter leading the way for entrepreneurs to create not only a thriving business, but one that allows them to thrive in their live’s outside of work as well.
To the talented, inspiring, and beautiful wife, mother, friend, business person, and all around shining spirit — Happy Birthday, Najla!
FullSizeRender
WARMUP
Run + Row + Airdyne + Jump Rope
.
STRENGTH in CONDITIONING
14 Minute EMOM
Even Minute: 10 Kettle Bell Goblet Squats
Odd Minute: 10 Box Step Up
SPORT: Weighted Step Ups
.
CONDITIONING
50 + 40 + 30 +  20 + 10
Double Under or Single Under
Air Squats
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Improving Shoulder Flexion for Overhead Lifts

 

 Strength in Conditioning for Saturday, June 13, 2015

Here’s a quick assessment and corrective exercise for tight shoulders that may be limiting overhead range of motion.  The assessment allows you to see if you have enough shoulder flexion for pullups, presses, and overhead movements.  After taking the assessment – if your range of motion is limited perform the following lat stretch before reassessing your range of motion.

Print

 

To perform the following assessment stand with your back against the wall.  First note if your low back is in contact with the wall.  If your hips are tilted forward (anterior pelvic tilt) and low back arched (allowing space) – tuck your hips and flatten your low back for the exercise.

Also note if the back of your head is touching the wall and the ease with which your thoracic spine and ribcage are able to maintain this position.  Good anterior core stability is needed for a neutral pelvic and low back position.  Thoracic extension is also required for a stable shoulder blade position to allow for good arm movement.

Slowly raise one arm upward overhead with the palm facing in and the elbow extended.  Note your ability to touch the wall with your arm keeping the elbow extended and low back flat against the wall.

If you are unable to touch the wall, you have limited shoulder range of motion that may be caused by tight lats.

FRXc-sW-Lat

 

The following stretch releases the broadest muscle of the back – the lattisimus dorsi.  The lats span (on each side) from the hips, to the low back, out to the shoulder blade.  Tight lats can take the hips into an anterior pelvic tilt and produce hyperextension of the low back.  After performing the stretch you can also note your hip and low back position in addition to your shoulder range of motion.

Targeting the Different Lat Fibers

The lat stretch has three positions: a forward lunge that targets the upper lat fibers (by the scapula), a side lunge that targets the lower lat fibers (by the hip), and in-between position that targets the middle fibers. The motion for the stretch will come from the hips as the band tractions the shoulder (decompressing the shoulder joint).

PNF Cue

PNF involves a 3-5 second contraction (on the inhale) followed by a relaxation (on the exhale) into a deeper range of motion.  For the forward lunge the contraction will come from the shoulder blade – as you pull the scapula down the back.  Inhale and hold the shoulder blade down, then exhale and take the hips back as you reach out with the arm.  From the side lunge position you will pull the ribcage down to the hips, before exhaling and taking the hips out to the side as the arm reaches over.

After performing the lat stretch reassess your shoulder flexion – you will find that it is easier to get your arms overhead and maintain a neutral low back position.  Strength the new range after stretching with overhead lifts.

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

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WARMUP
2 Minutes Jump Rope
2 Minutes Row
Run big lap
.
SKILL A
Handstand Progression
.
SKILL B
Ring Tuck + L-Sit
.
BODYWEIGHT CONDITIONING
Tabata Mash Up
Sit Ups
Push Ups
.
CONDITIONING
Heave Sleds
Up/Up
Up/Down
Down/Down
Walking Rest
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That Awkward Moment When you Lift a Stone From Ground to Shoulder

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Strength in Conditioning for Friday, June 12, 2015

It’s one thing to lift heavy when we’re working with a barbell. It’s familiar, easy to hold on to, and designed to be tossed around. But what happens when mwe need to move an awkward piece of furniture or put our luggage in an overhead storage compartment on a plane?

We may have the strength to do these tasks from our barbell work, but do we have the functionality? Do we know how to best position our bodies around these awkward objects to lift them safely and efficiently?

If you workout at SICFIT Scottsdale — the original Functional Fitness Gym in Arizona — you do! In today’s workout especially, functional fitness takes center stage because today we will be play with some Atlas Stones! You know, those big cement stones you’ve seen on TV where half human/half hulk men and women throw em’ around in Strongman competitions.

By working with these stones we transfer the skills we’ve learned in our barbell lifts into lifting randomly shaped objects — which we are more likely to come across in our day to day lives. So not only will you be getting a great workout, but you’ll be making your life more functional as well!

atlasStone

WARMUP
10 Minutes of Jump Rope
Minute 1 = 1 Burpee
Minute 2 = 2 Burpees
… All the way to 10
.
STRENGTH & SKILL
Atlas Stones Skill
Then…
10 Minute EMOM
3-6 Atlas Stone Ground to Shoulder
.
CONDITIONING
100 Push Ups
75 Air Squats
50 Sit Ups
25 Burpees
900 Meter Run or 1k Row
LIFE: 25 of Each Movement | 2 Rounds
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Get Those Dang Dubs

 

Strength in Conditioning for Thursday, June 11, 2015

Double unders… one of those exercises we love to hate! That is, before we learn the tricks and tips to make em’ smooth, seamless, and dare I say EASY!

Coming up next Thursday (6/18) at 7pm Coach Luke will help us turn those dubious double unders into a downright strength! Whether your singles are still shakey, or are looking to smash your old double under PR, this clinic is for you!

In this active, hands-on clinic Coach Luke will help you pinpoint your current flaws in in form and mental road blocks to help you JUMP forward in this skill. You’ll leave feeling confident, a bit sweaty, and ready to tackle the next jump rope workout we program here at SICFIT Scottsdale!

The value you get from this Double Under Clinic is way beyond the 15 bucks it costs to attend. Sign up Today!

doubleounder

WARMUP
2K Partner Row
Switch Every 200 Meters
.
MOVEMENT PREP
Kettle Bell Swings
Kipping Pull Ups
.
STRENGTH IN CONDITIONING
3 Rounds
500 Meter Row
21 Kettle Bell Swings
12 Pull Ups
LIFE: Ring Rows + Russian Swings
FITNESS: Jumping Pull Up + Russian Swing 55/35
SPORT: Kipping Pull Up + American Swing 55/35
 .
STRETCH

Healthy Lifestyle Lessons That Last A Lifetime

 

Strength in Conditioning for Wednesday, June 10, 2015

At SICFIT Scottsdale, we believe that it’s important to teach our kids healthy habits from an early age. By instilling these values while their young, maintaining a healthy lifestyle will feel natural to our children, making it easier for them to make positive choices through their teen years and into adulthood.

This is why SICFIT Scottsdale and SICFIT Chandler offer our Summer Kids Camp twice a year every summer. During these camp sessions, we use fun and engaging workouts, activities, and games to teach your kids about nutrition, exercise, positivity, teamwork, and self-confidence. The impact of these lessons last much longer than the week of our camp, with the power to positive influence impact child for the rest of their lives!

To register your child or teen for one of our upcoming camp sessions, follow these links!

June 22-26: Lil’ Beasts Summer Camp Session 1
July 13-17: Teens Sports Performance Camp
July 6-10 Lil’ Beasts Summer Camp Session 2

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WARMUP
Coaches Choice
.
CONDITIONING A
6 Rounds | Slow Tempo 5011
8-10 Single Arm Dumbbell Ro
8-10 Stiff Leg Dumbbell Deadlft
2 Minute Rest
.
REST
3 Minutes
.
CONDITIONING B
6 Rounds
5 Strict Pull Ups
30 Seconds Lunge
20 Seconds Rest
60 Seconds Jump Rope
2 Minutes Rest
LIFE: Ring Row/Positioned Lunge
>
CONDITIONING C
5 Minute EMOM
6 Burpees
7 Burpees
8 Burpees
9 Burpess
10 Burpees
…or
5 Burpees
5 Burpees
5 Burpees
5 Burpess
5 Burpees
.

 

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