Are YOU up for the Challenge?

New Year New You Fitness Challenge

This is an in house fitness challenge for all of our members and friends taking place this Saturday at 9am! Test yourself with the workouts and see what all of that hard work in class has done for you. We will as always have the LIFE|FITNESS|SPORT categories to choose from and it is not too late to sign up! Sign at the gym or email The cost is only $30! This is a fun get together for us all to start off the new year right. The workout has movements that are the basis for how we all train here. Good Luck and Work Hard!

Part 1

10 minutes to find a 3RM Back Squat

You may have as many attempts in this part as you can in the 10 minutes. Bar is taken off the rack for the start of all attempts. Hip crease below the knees at the bottom and full extension of the knees and hips at the top.


15 minute rest between part 1 and part 2

Part 2                    Life                  Fitness                      Sport

20 Deadlifts          45/35                  95/65                       115/95

10 Thrusters         45/35                  95/65                       115/95

Row                      200m                  250m                         300m

4 rounds for time


Team Effort for the Win!


Strength in Conditioning for Monday, January 13, 2014

Let’s start off our week with a little dose of accountability, communication, and camaraderie. There’s no better way to access these attributes than with a team workout. Today during your training, don’t just show up for yourself but show up for your teammates. Be vocal with your comrades. Let them know when you are about to reach your max effort and when you are ready to take over. Most of all, be there to support and encourage one another. A little team effort goes a long way to keep the mind determined when the body is beat!
Rowing Machine Workout at CrossFit Scottsdale
Teams of 3-4 | 1 works at a time only
1000 Meter Row
100 Kettle bell swings
100 Sit ups
750 Meter row
75 Kettle bell swings
75 Sit ups
500 Meter row
50 Kettle bell swings
50 Sit ups
250 Meter row
25 Kettle bell swings
25 Sit ups

Rest to Reinvigorate: The Importance of Rest


Strength in Conditioning for Saturday, January 11, 2014

SICFIT Scottsdale doesn’t just close it’s doors on Sundays to give our coaches a day off. We close up shop to give YOU, our athletes, the rest you need. The body needs rest just as much as it needs work. And its not just the body that benefits, but rather the whole person — body, mind, and spirit — that craves, desires, and needs time set aside for rejuvenation. But let’s be clear about this… rejuvenation does not mean laziness. Rejuvenation means giving your self the time to do the things you need to do to achieve your highest potential during the coming week. So relax your mind by taking some quite time. Fuel your spirit by spending time with loved ones. Prepare the nutritious meals you will enjoy during the week. Use your Sundays to rest, relax, and reconnect and start your week reinvigorated!



Dynamic movement + partner stretch + pose running drills
Prowler sleds #50-135 on each side
Pose running
2 Rounds: Sleds high/high + run small lap 80% + walk a small lap
2 Rounds: Sleds high/low + run small lap 60% + walk a small lap
2 Rounds: Sleds low/low + run a small lap 40% + walk a small lap
5 Minute break
1000 Meter run + sled up and down + 1000 row

Photo by: The Heathman Kirkland


Fitness is Won in the Mind


Strength in Conditioning for Friday, January 10, 2014

Let’s resolve to throw out our preconceived notions, definitions, and self-imposed limitations about what we believe is and is not possible. Let’s get rid of those constraining way of thinking and allow ourselves to be surprised at the things we are capable of. This sport of fitness is won before the workout even begins. It is won in the mind — the body simply follows what the mind believes.



10 Rounds
Row 30 seconds at 80% effort
Rest walk 30 seconds
Rope climbs/rope squats
300 Meter run + 50 med ball sit ups
300 Meter run + 50 hand release pushups
300 Meter run + 50 lunges each leg

Food as Fuel is Next Week!


You can eat whatever you want and lose all the weight you want…. as long as you train hard enough. Have you ever heard that? Well it is total BS, it’s false, and it is just all out untrue. You cannot out train your diet. As a matter of fact let’s forget diets all together.

It is time for a Lifestyle Change. Your body is a machine! If you fuel it with high octane turbo fuel you get results. If you fuel it with McDonald’s you get fat.

Do you want to know you want to how to become a fat burning machine? What if you could teach your body’s hormones to not store the excess calories you take in?

Want to become a power cleaning monster? Here is a secret you have to have the right protein carb balance. You have to figure out what that is and we can help.

Whether you want to go faster, get leaner, or gain muscle the SICFIT Scottsdale “Food as Fuel” program is for you!

I want to see every new student, everyone who has never come, and everyone who wants to make a change now at 7:30pm, Thursday January 16th, front and center at the SICFIT Scottsdale white board.

Let’s Rock this

Coach Sean

Show up early to grab a good seat!

Guest Days Wraps Up Today!


Strength in Conditioning for Thursday, January 9, 2014

Today is your last chance to bring a friend or family member with you to SICFIT Scottsdale’s Guest Days. Instead of just telling people about how SICFIT Scottsdale can help them achieve even their greatest fitness goals, this is your opportunity to show them first hand! So make that last minute text, phone call, or e-mail — and then don’t take no for an answer! We look forward to seeing your and your guest at the gym!


3 Rounds
200 Meter run + 10 lunges + 10 inch worm + 10 side lunges
Clean & jerk Barbell progression
15 Minutes to find heavy single clean & jerk
4 Rounds | 3 Minutes on 1 minute off
LIFE: 7 Air squat + 5 kettlebell swing + 3 burpee
FITNESS: 7 Barbell back squats + 5 kettlebell swing 55/35 + 3 burpee pull ups
SPORT: 7 Jumping barbell back squats + 5 kettlebell swing 75/55 + 3 burpee muscle ups


It’s WOW Time!


Strength in Conditioning for Wednesday, January 8, 2014

The Holidays won’t hold us back any longer! It’s time to WOW! This is one most of us have tackled before, making it the perfect opportunity to assess our progress and benchmark the beginning of 2014. If this is your second go at this heavy AMRAP, review your success journal before class so you know what you’ve got to beat. If not, prepare yourself to set your personal bar high! Perhaps you will find that your one rep max has increased. Maybe you will squeeze a few extra power cleans into each AMRAP. Or maybe this time around it simply will not seem quite as much like torture to get through each three minute segment! Good luck SICFITTERS! Pick up that barbell and surprise yourself!


Barbell progression
WOW #21
A1. 20 Minutes to find one rep max power clean
3 Minute rest
A2. 3 Minute AMRAP of power cleans at 90%
3 Minute rest
A3. 3 Minute AMRAP of power cleans at 75%
3 Minute rest
A4. 3 Minute AMRAP of power cleans at 50%
Score = A1 + A2 weight x reps + A3 weight x reps + A4 weight x reps

Stretch of the Week


Family Fun FITness



(The Bucko Clan: Ashley, Thomas and Nathan)

Working out with your family can be one of the best motivators you can get! Who doesn’t want to work out with their parents, and battle them in a FITness competition? Or rather than fight with your brother or sister over a video game, fight for the best time in the workout? Make it a goal in 2014 to get your family closer, through FITness!

We have classes at SICFIT Scottsdale for all ages, and all FITness levels. We are lucky to have several families that come and workout together at SICFIT Scottsdale, and watching the family sweat together is amazing!

Now is the PERFECT time to bring in those relatives, those siblings, parents and cousins, as over the next 3 days we have Guest Days! Bring them in to any class on January 7th, 8th and 9th and let them see for themselves how SICFIT Scottsdale can help them reach their goals! Check out the class schedule here!


(Brother and Sister: Nevin and Mary)

Food as Fuel Coming Soon!


Strength in Conditioning for Tuesday, January 7, 2014

We do a lot of hard work here at SICFIT Scottsdale. But all of your sweat, soreness, and success is in vain if you don’t back it up with hard work in the kitchen! Your nutrition is key in achieving the fitness goals you want, and in fueling your body to get the most out of your training. At SICFIT Scottsdale, we got your back when it comes to nutrition with our Food as Fuel seminar. At this seminar we will teach you the basics and benefits of the Paleo Diet, and give you some great ideas on how to integrate  it into your lifestyle. So, if you need a nutrition make-over or just a little bit of positive reinforcement to get back on track, then please join us Thursday 1/16, at 7:30pm for the first Food as Fuel seminar of the year!

3 Rounds
500 Meter row
1 Minute rest in between
Snatch progression
7 Rounds
7 Toes to Bar
7 Snatches
7 Back Squats
LIFE 35/45 | FITNESS 65/95 | SPORT 85/105

2014 FITness Challenge, Sign up TODAY!


Mark your calendars! We will be hosting a 1 day, in house FITness competition. Instead of our regular prelims and finals, you get to bring your A-game for one FITness filled morning at SICFIT Scottsdale. The competition will be held January 18th starting at 9am. Bring friends and family to cheer you on! The components in this workout are open to ALL FITness levels, so no matter where you are on your FITness journey, you CAN do this! Cost for this event is $30! There will be CASH prizes! So don’t miss out! Sign up at the gym TODAY or call 480-922-3253 to reserve your spot!



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