A Beautiful Day to Lift Heavy

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Strength in Conditioning for Monday, December 9, 2013

During an Olympic Lift, it can seem like all time stands still. We take a breath and mentally prepare as we step our feet beneath the bar. As we tighten our core in preparation we commit ourselves to the effort required for success. Then as we reach down and grip the barbell all becomes silent. Our minds are intently focused on the the impending dance between position, power, and timing — all which must be executed with the most refined precision. In the very next instant we find the bar resting in its final destination above our head, as if by zero and great effort of our own all at the same time.
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SICFIT presents Melissa Einbinder of CrossFit Scottsdale in the London Throwdown
WARMUP
Burgener warm-up for snatch and clean & jerk
STRENGTH IN CONDITIONING
Spend 25 minutes building to a heavy Snatch
Spend 25 minutes building to a heavy Clean & Jerk
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Team SICFITness!

 

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!
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CrossFit Scottsdale Regionals Partner Deadlift

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One Thousand Ways to Die
100 Calorie row
100 Lunges
100 Box step ups/jumps
100 Wall balls
100 Kettlebell swings
100 Burpees
100 Knees to elbows on back/toes to bar
100 Hand release push ups
100 Double unders or 100 singles each
100 Air squats
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Free Intro Class Saturday

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!

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Give Yourself the Gift of Yoga at SICFIT Scottsdale

 

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!
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Yoga

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STRENGTH

5 – 5 – 3 – 3 – 1 – 1 Front squat  | 30 second rest
5-8 Strict chin ups with 1 second pause at top  & bottom | 2 minute rest
LIFE: Ring rows
FITNESS: Use bands if needed
CONDITIONING
3 Rounds AFAP
30 Burpees + 30 push ups + 30 air squats + 2 minute rest
LIFE: 1-3 rounds
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Fitness to Feel Good About

 

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.
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CrossFit Lifestyle>

WARMUP
3 Rounds at 50-75%
300 Meter run + 150 meter walk
Dynamic movements
3×10 Perfect push up/sit up/over head squat
CONDITIONING
200m Running sprint | 0:90 second rest
400m Running sprint | 2:00 minute rest
600m Running sprint | 2:30 minute rest
800m Running sprint | 3:00 minute rest
200m Running sprint | 0:90 second rest
400m Running sprint | 2:00 minute rest
600m Running sprint | 2:30 minute rest
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Strength, Stamina, and Endurance in Olympic Lifting

 

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!
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WARMUP
Barbell progression
Deadlift/hangclean/front squat/press/pushpress
WOW 21
A1. 20 Minutes to build to 1 rep max power clean
3 Minute rest
A2. 3 Minute AMRAP with  90% of A1
3 Minute rest
A3. 3 Minute AMRAP with 75% of A1
3 Minute rest
A4. 3 Minute Amrap with 50% of A1
Score = A1 weight + A2 weight x reps + A3 weight x reps + A4 weight x reps
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Stretch of the Week
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FRXc-sW-Rhomboid

New Year’s Resolution Head Start

 

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 info@sicfitscottsdale.com.
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Give the Gift of Health and Fitness!

Give the Gift of Health and Fitness!

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WARMUP

Dynamic warm up + band mobility
STRENGTH
Build to heavy 5 rep seated strict dumbbell press
4 Rounds:
5 Rep dumbbell press
3 Double burpee long jumps
6 Touch and go shuffle runs 10′
2 Minute rest
CONDITIONING
35 – 25 – 15 – 5
LIFE: Russian swing + air squat + box step up 20″
FITNESS: Heavy russian swing + jumping air squat + box jump step down
SPORT: Full swing 55/35 + goblet squat 55/35 + box jump 24″/20″
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Sweet Sweet Paleo!

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.
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SweetFudge>

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!

WARMUP
Parter (2) 1000 meter row: alternating 100 meter sprints
SKILL
Clean and jerk/ground to overhead
CONDITIONING
10 Rounds AFAP
01 Tough clean and jerk
05 Pull ups
10 Push ups
15 Air squats
30 Second rest
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You are Your Competition

 

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

BitterBetter.

WARMUP
5 Rounds: run small lap + push empty sled up and down
Movement prep
CONDITIONING
1000 Meters row
21 Deadlifts
1000 Meter run
21 Power cleans
750 Meters row
21 Thrusters
400 Meters run
21 Kettlebell swings
500 Meter row
LIFE: Half distance for run + row | Barbell
FITNESS: Scaled weights
SPORT: DL 185/115 | PC 135/95 | THRUSTER 95/65 | KB 75/55
Photo by: Arya Ziai

Free Black Friday Bootcamp!

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Strength in Conditioning for Friday, November 29, 2013

So we’ve had enough tryptophan yesterday to sleep clear through New Years, but you know SICFIT just ain’t gonna’ let that happen! Bring yourself, your family, and your friends down to SICFIT Scottsdale for a FREE Black Friday Bootcamp class at 8am, 12pm, or 5pm. Think of today’s workout like a SICFIT buffet, just without all the MSG. Pick the workout you want — Strength, Bodyweight, or Conditioning —  and leave the rest!
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CrossFit Scottsdale Fitness Routine
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STRENGTH 
Spend 20 Minutes to establish a heavy back squat
Spend 15 Minutes to establish a heavy deadlift
Spend 10 Minutes to establish a heavy strict press
BODYWEIGHT
Max rounds in 30 minutes
20 Air squat
20 Push up
20 Sit up
20 Burpee
Run small lap
CONDITIONING
Row 5 minutes
Run 5 minutes
AIR 5 minutes
4/4/4
3/3/3
2/2/2
1/1/1
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