Strength in Conditioning for Saturday, December 7, 2013
There is power in numbers in just about every activity. This is especially true when it comes to our workout. We tend to dig a littler deeper, hold on for that extra rep, and maintain a more positive attitude when we are held accountable by a teammate. Let’s allow our teammate to inspire our highest potential today, and let’s do the same for them!
Are you looking to change your life for the better? Get healthier, stronger, or look better naked? Then come check out what SICFIT Scottsdale is all about during our Free Intro Class Saturday. All classes are FREE on the first Saturday of EVERY month to those who want to experience SICFIT Scottsdale. Our classes are open to all FITness levels and can be scaled for everyone. We offer an Endurance class, SICFIT classes, Kids, Tweens and Teens every Saturday. For a complete look at our schedule, click here!
Strength in Conditioning for Friday, December 6, 2013
The Holiday months — with all the card writing, picture taking, deal catching, and party going — can really take a lot out of us. During this time of year it is especially important that we continue to do what we need to do to stay cheerful, healthy, and energized. Lets make coming to SICFIT Scottsdale the gift we give to ourselves everyday. And if we need to tap into our reserve of positive energy for the holiday, lets finally try that Yoga class we have been meaning to check out. SICFIT Yoga classes are offered on Tuesdays at 7pm and Thursdays at 9am. Experience it for yourself and your body and mind will thank you!
5 – 5 – 3 – 3 – 1 – 1 Front squat | 30 second rest
3 Rounds AFAP
Strength in Conditioning for Thursday, December 5, 2013
At SICFIT Scottsdale, we like to consider ourselves the counter-culture of fitness. We don’t stare at ourselves doing bicep curls in the mirror. Our goals go beyond looking good in a pair of jeans, bathing suit, naked, whatever. Our kind of fitness includes feeling the joy of being able to run, bike, hike, swim, garden, and play well into our older years; from being able to help a friend load up a moving van with furniture and heavy boxes; from simply feeling alive and healthy. Continue to work hard, athletes, and continue reaping the benefits of your positive lifestyle.
3 Rounds at 50-75%
300 Meter run + 150 meter walk
Strength in Conditioning for Wednesday, December 4, 2013
To perform multiple power cleans at a heavy weight we must break through our kinesthetic habit that likes to lift and then dump because it’s easier, and embrace our ability to just hold on to a little bit longer. Watch as SICFITER Christopher Gartell performs three touch-and-go heavy power cleans. He remains tight through each movement as the bar travels up and down his body so that he is prepared for the next lift. Using the rebound off the ground, he harnesses that momentum to initiate the upward bar path on lift two and thee. And his feet remain beautifully grounded and unshaken by the turbulent and quick movements of the bar so that his foundation supports the tremendous power he is exerting. Use these tips in WOW 21 today to help you achieve a score that makes you say WOW!
Strength in Conditioning for Tuesday, December 3, 2013
Do you know someone who is already talking about their New Year’s Resolution to lose weight, tone up, and get healthy? Let’s help them get a head start on their goals so that by the time the first of the year comes around they have already established the healthy habits that will lead them straight to success! This Saturday, SICFIT Scottsdale is opening our doors to anyone interested in seeing what FUNctional FITness is all about, and offering free classes at 8am, 9am, and 10am. Let’s get the word of this great opportunity out and RSVP by calling 480.922.3253 or emailing email@example.com.
Dynamic warm up + band mobility
Build to heavy 5 rep seated strict dumbbell press
Programming for Monday, December 2, 2013
Set your self up for paleo success at the next holiday party you attend by bringing a dish you (and others) will enjoy, and help you resist the temptation of not-so-nutritionally mindful options. For those of us with a sweet tooth (or several!) I took the liberty of finding some of the MOST DELICIOUS and EASIEST paleo desserts out there. Did I say EASIEST? You’re welcome.
These Double Layer Fudge Treats from PaleOMG.com are a sure-fire hit and are 100% paleo! But fair warning folks, just because they are paleo friendly doesn’t give us permission to release the breaks and jump in head first. Moderation is still key with yummy treats like these!
Parter (2) 1000 meter row: alternating 100 meter sprints
Clean and jerk/ground to overhead
10 Rounds AFAP
05 Pull ups
10 Push ups
15 Air squats
30 Second rest
Strength in Conditioning for Saturday, November 30, 2013
We love competition at SICFIT Scottsdale. It motivates and inspires us to work harder, keep pushing, and to never ever quit. But while the person who just took the lead in front of you gives you the jolt you need to pick up the pace, your most important competitor is yourself. Keep striving for more than the old you was capable of. Track of your progress. And most importantly, don’t be a sore loser when your performance doesn’t meet your expectations. Being a good competitor requires you to own both your good and not so good performances.
5 Rounds: run small lap + push empty sled up and down
750 Meters row
Strength in Conditioning for Friday, November 29, 2013
20 Air squat
20 Push up
20 Sit up
Run small lap
Run 5 minutes
AIR 5 minutes