Show Your True Colors

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Strength in Conditioning for Thursday, February 13, 2014

To be blacklisted is to be feared, respected, and not underestimated. It is the mark of those who shine through darkness, misunderstood at times, but determined to SHOW UP and NOT QUIT until victory has been righteously earned. Want to show your true colors? Pick up your SICFIT Blacklisted shirt next time you’re at the gym!

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WARMUP
Ring row 10, 8, 10, 8  + lunge 30, 10, 30, 10
SKILL
Kipping pull up
CONDITIONING A
Run 1 lap around block + 50 kipping pull ups for time
LIFE: Run 600 or row 1000 + 30 ring row or strict pull up w/ band
FITNESS: Jumping ok
SPORT: Kip no bands
5 Minute Rest
CONDITIONING B
4 Minutes max burpee
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Who Do you Surround Yourself With?

 

Strength in Conditioning for Wednesday February 12, 2014

We become most like the people we surround ourselves with. Lucky for us, at SICFIT Scottsdale we surround our self with hard-working, positive, and goal-oriented people. Don’t miss today’s workout and yet another opportunity to soak in the good vibes of our awesome community!
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SurroundYourseld

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WARMUP
Barbell complex
STRENGTH 
Thrusters off rack
LIFE: 12, 10, 8 + 12, 10, 8 pvc/barbell
FITNESS: 9, 7, 5 +  9, 7, 5
SPORT: 3, 2, 1 + 3, 2, 1
5-8 Max weight single arm dumbbell/kettle bell row after each set
5 Minute rest
CONDITIONING
2 Minutes max air squat
2 Minutes max sit up
20 Box jump/step downs
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Stretch of the Week
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FRXc-sW-HipTractionSeries

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Paleo Plans for Valentine’s Day

 

Strength in Conditioning for Tuesday, February 11, 2014

After spending an hour of your Valentine’s Day at SICFIT Scottsdale’s Sweat with your Sweetie, you’re going to need a paleo-friendly date-night to swoon your valentine with integrity! But have no fear because SICFIT has got your back. Here are a list of some of the yummiest restaurants in Scottsdale and Phoenix sure to satisfy your paleo palate!
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HeartShapedVeggies
WARMUP
Dynamic movement
Suicide warm ups
CONDITIONING A
Prowler sleds 50-135
High/high: max 10 meter turn arounds in 1 minute |walk rest 1 lap
High/low: max 10 meter turn arounds in 1 minute |walk rest 1 lap
Low/low:  max 10 meter turn arounds in 1 minute |walk rest 1 lap
5 Minute rest
CONDITIONING B
600 Meter run
Sled up and down
600 Meter run
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Love is in the…. Gym?

 

Strength in Conditioning for Monday, February 10, 2014

Couples that sweat together, stay together! What better way to love and be loved in return than through a challenging workout requiring teamwork, communication, encouragement, and of course… LOVE! Spend an hour of your Valentine’s Day at the gym for SICFIT Scottsdale’s Sweat with your Sweetie. If your Valentine is not a member, no worries. They can hit the workout completely on the house! Share the feel-good, post-workout high with your sweetie this Friday and make this Valentine’s day the most magical one yet!
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sweatwithsweetie

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WARMUP
Dynamic movement
3 Rounds: 1 Minute bottom of squat + 1 minute top of push up
SKILL
Double under
CONDITIONING A
Back squat 5, 4, 3, 2, 1, 1
30 Second max push up after each set
30 Second jump rope after each set
2-3 Minute Rest
CONDITIONING B
5 Minutes: 30 Seconds kettlebell swing + 30 seconds Rest
CONDITIONING C
5 Minutes: 30 Seconds burpees + 30 seconds rest
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The Art, Science, and Sport of Olympic Lifting

 

Strength in Conditioning for Saturday, February 8, 2014

Olympic weightlifting is like art, science, and sport all rolled up into one explosive little package. At SICFIT Scottsdale we incorporate Olympic lifting to achieve all sorts of fitness related goals: increased strength and power; greater muscle tone and weight loss; and coordination and flexibility. But on top of all of that, OLY lifting does something special for the psyche — it makes us feel strong, powerful, and (pardon my french… but) pretty bad @$$! Be sure to make it to the gym today to get this important practice time in!
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And of course, best of luck to Elizabeth Zapata for competing at East Valley Open Weightlifting meet today at 11am!
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Ted Sweeney leads the class with 8 visits during the first week of the Perfect Attendance challenge!

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WARMUP
Barbell progression
USAW OLYMPIC LIFTING
3 Position power clean | 10 Minutes
3 Position squat clean | 10 Minutes
Clean and jerk | 20 Minutes
CONDITIONING
1 Mile run or 2k row
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Mindfulness and Midnight Snacking: How Yoga Can Help You Lose Weight

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Strength in Conditioning for Friday, February 7, 2014

SICFIT Scottsdale’s yoga classes offer many benefits that complement the strength in conditioning work you do here at the gym. One of the benefits that may surprise you is that Yoga is a hugely effective tool in helping you lose weight and trim execs body fat.  Not only will yoga help you lose weight in the traditional sense — by burning calories and toning muscles — but it will also help you shed the pounds in a way that is unique to yoga. Yoga is a form of moving mediation that increases mindfulness and body awareness. By increasing our sensitivity to how our body is feeling, we also strengthen our awareness of hunger and fullness sensations. This powerful effect of yoga can help us to avoid eating out of boredom or as a result of negative emotions, and can even inspire us to make better choices in the kitchen. By learning to become present with our bodies, we are more likely to recognize how we will feel after making a poor nutritional choice and then choose the better option. Try our yoga classes for a few weeks and watch how mindfulness can stop midnight snacking for good!
.Jill Peterson CrossFit Scottsdale Yoga
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WARM UP
Dynamic Movement
TEST 1
5 Minute AMRAP
5 Pull ups
10 Push ups
15 Air squats
5 Minute rest
TEST 2
5 Minute max jump rope (single or double)
5 Minute rest
TEST 3
5 Minute max burpees
5 Minute Rest
TEST 4
5 Minute max calories row
STRETCH
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Personal Training at SICFIT Scottsdale

 

Strength in Conditioning for Thursday, February 6, 2014

We all come to SICFIT Scottsdale with different goals for fitness, health, and overall wellness. Some of us may be here to lose weight and get a handle on our nutrition. Many of us likely found SICFIT as a way to surpass a fitness plateau we have been stuck in for a while. Some of us may even have very specific sport and competition related goals that SICFIT is helping us to achieve. No matter where your objectives lie, SICFIT Scottsdale’s personal training programs may be just what you need to manifest your goal into your reality. Check out this video to learn why some of your classmates love their personal training at SICFIT Scottsdale.

WARMUP
Dynamic
CONDITIONING
1 Mile run
50 Push ups
50 Air squats
10 Burpees
Walk small lap
800 Meter run
25 Push ups
25 Air squats
10 Burpees
Walk small lap
400 Meter run
15 Push ups
15 Air squats
10 Burpees
Walk a big lap
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How to Stretch your Pecs

 

Strength in Conditioning for Wednesday, February 5, 2014

An essential component of performing your best on the SICFIT WOW is maintaining superb flexibility and mobility. This week’s WOW has a heavy emphasis on push and pull movements with the upper body. In order to maximize our upper body potential we must take care of the muscles and connective tissues in the chest and shoulders — and it just so happens that today’s Stretch of the Week from FlexibilityRX does just that! Pectoralis Minor is a small muscle that extends from the third, fourth, and fifth rib to the top of the shoulder on either side of the chest, and is key in many of the actions involving the shoulder blades, and by extension the arms. Try these FlexibilityRX stretches to prevent soreness and stiffness after today’s WOW, as well as to improve your performance in future upper body exercises.
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FRXc-sW-PecMinor-Variations

WARMUP
10 Minutes
Bear crawl + lunge + single leg toe touch + long jump
SKILL 
Jump rope progression: bounce, single, double, triple
STRENGTH 
Push press
5.3.1 + 5.3.1
WOW
Max pull ups
3 Minute rest
Max HSPU
3 Minute rest
Max 500m row
LIFE: Ring row/push up
FITNESS: Bands allowed
SPORT: Chest to bar/kip
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The Fundamentals of Fitness

 

Strength in Conditioning for Tuesday, February 4, 2014

Mark your calendars for this Saturday, 2/8, for the SICFIT Scottsdale Fundamentals Seminar. By honing in on the basics you will effortlessly and inevitably improve your performance in the gym overall. This seminar will help you identify where there are holes in the foundation of your fitness and give you tools to build yourself back up to an even greater potential. The seminar will be two hours long, beginning at 9am. Sign up at the gym today to secure your spot!
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FundamentalsSeminar>..

SKILL
OLY snatch progression DL/HP/PS/OH/SB
STRENGTH
12 Minute EMOM
3 Tough power snatch (not touch and go)
CONDITIONING
7 Rounds | 10 Minute time cap
LIFE: 7 Power snatch with barbell + 30 single unders
FITness: 7 Power snatch 75/55 + 21 double unders
SPORT:  7 Power snatch 95/65 + 21 double unders
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