New Years Schedule

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Strength in Conditioning for Monday, December 30, 2013

We have a bit of a limited schedule early this week to accommodate the New Year Holiday. Please review the gym schedule to ensure you are able to stay committed to your fitness regimen. If you are unable to join us during the times we are open, we have supplied you with a few quick and effective workouts you can do at home. SICFIT Scottsdale wants you to ring in the new year as your healthiest and happiest self, so don’t let your training fall to the wayside!
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fireworks
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CONDITIONING A
4 Rounds
Back squat x6 reps
Reverse barbell pull ups x12 reps *from a low rack advanced athletes put feet up on bench or box
Reverse lunge 24 steps
2 Minute rest
CONDITIONING B
10 Rounds or 15 minute cap
5 Pull ups + 5 push ups + 5 air squats + bear crawl 20″
LIFE: Ring row + negative pushups
FITNESS: Band/hand release pushups
SPORT: Kip/chest to bar/deficit or clapping pushups
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Paleo Recipe: Apple Pie Balls

Craving a sweet treat? Here is a great recipe to hit your sweet tooth and one that the whole family will enjoy! Want to learn more fun and easy recipes? Be sure to join us for Food as Fuel on Thursday, January 16th at 7:30pm. This FREE seminar will give you all kinds of tricks and tips to stay healthy in 2014! Sign up at the gym or email info@sicfitscottsdale.com to reserve your spot for the seminar!

Ingredients

1 C cinnamon apple chips (look for a brand that has 2-3 ingredients: apple, coconut oil, cinnamon)

1 C cinnamon apple rings (recipe to make your own in Eat Like a Dinosaur)

1 C coconut flakes

1 C soft medjool dates

3/4 C raisins

Instructions

♥ Add all ingredients, except raisins, to a food processor and pulse until they come together to form a ball when molded in your hand – about 1-2 minutes and the apple chips will be 1/4″ shards

♥ Add raisins and pulse a few more times, so that there’s still chunks of them (if you don’t want chunky raisins in your balls, then add raisins to main batch and save yourself this step, but we like the treat of surprise raisin bites!)

♥ Form tablespoon size balls, the dough shouldn’t be too sticky so we skipped rolling them in coconut flakes this time – but you can do that if you’d like.

♥ EAT!

Recipe Credit: paleoparents.com

apple-pie-energy-bites-9968blog

Taking Time to Stretch

 

Strength and Conditioning for Saturday, December 28, 2013

Today when you are done with your workout — after your have caught your breath and rehydrated — SICFIT Scottsdale challenges you to stick around for a couple of extra minutes to work on one of the most important aspect of physical fitness: FLEXIBILITY. With all the muscular contraction we do during training, our bodies are craving a good stretching session to reestablish length and space within our muscle fibers, tendons, ligaments, and fascia. So instead of considering your workouts as “done” after your conditioning is over, try and get in the habit of adding some stretching and mobilizing to the mix. As an added bonus, taking the time to cool down in this way will also relax the mind and nervous system, so you can move on to the rest of your day or evening with a balanced body and mind!
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Flexibility Program in Scottsdale

CONDITIONING A
10 Front squat
45 Second row for calories | 2 Minute rest
8  Front Squat
45 Second row for calories | 2 Minute rest
6  Front Squat
45 Second row for calories | 2 Minute rest
4  Front Squat
45 Second row for calories | 2 Minute rest
2  Front Squat
45 Second row for calories | 2 Minute rest
1  Front Squat
45 Second row for calories | 2 Minute rest
Scores =  front squat + calories each round
CONDITIONING B
200 Push press for time
CONDITIONING C
20 Minutes
Run 300 meters
Walk 150 meters
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From Resolution to Reality

 

Strength in Conditioning for Friday, December 27, 2013

With the holiday hoopla on the  down swing, its about time to start thinking about the year ahead. What would we live to achieve in 2014? What are some things that we would like to do a bit differently than the previous year? And what would we like to hold onto from 2013, and make even bigger and better over the next 12 months? Whatever your resolution may be, SICFIT Scottsdale’s Goal Setting Seminar will help you achieve your biggest dreams in 2014. Join us on January 6th, at 7:00pm and leave with some concrete strategies to turn your resolution into a reality!
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Goal Setting at CrossFit Scottsdale

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CONDITIONING A
10 Rounds
10 Wall balls | 1 minute rest
10 Kettlebell swings | 1 minute rest
10 Push ups | 1 minute rest
5 Minute rest
CONDITIONING B
10 Rounds
10 Barbell thrusters | 1 minute rest
10 Barbell back squats | 1 minute rest
10 Burpees | 1 minute rest

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Back to the Grind

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Strength in Conditioning For Thursday December 26, 2013

Nothing like a 30 minute AMRAP on the day after Christmas to get get our head and body back in the fitness game. The gym has a limited schedule today — 6am, 12pm, and 5pm only — so be sure to plan ahead to make sure you have time to come work off any treats you enjoyed yesterday! Let’s stay motivated through the end of the year and start 2014 off right!
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Get Motivated at CrossFit Scottsdale

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WARMUP
Basic dynamic movement + plyometrics
CONDITIONING
30 Minute AMRAP
50 Meter heavy farmers carry
30 Sit ups
30 Superperson
STRETCH

On The 12th Day of Christmas SICFIT Scottsdale Gave to Me….

 

Merry Christmas!

Join the SICFIT Scottsdale Family at Northsight Park at noon today to finish up the “12 Days of Christmas” workout with true holiday cheer! Anyone can do this workout, so bring your family and friends and let’s share our healthiest and happiest holiday together!

On the 1st day of Christmas SICFIT Scottsdale gave to me: 25 push ups!
On the 2nd day of Christmas SICFIT Scottsdale gave to me: 50 overhead squats!
On the 3rd day of Christmas SICFIT Scottsdale gave to me: 25 sit ups!
On the 4th day of Christmas SICFIT Scottsdale gave to me: 10 burpees!
On the 5th day of Christmas SICFIT Scottsdale gave to me: 400 meter run!
On the 6th day of Christmas SICFIT Scottsdale gave to me: 2 min plank!
On the 7th day of Christmas SICFIT Scottsdale gave to me: 1 min 6″pike!
On the 8th day of Christmas SICFIT Scottsdale gave to me: 100 double unders or 500 singles!
On the 9th day of Christmas SICFIT Scottsdale gave to me: 75 dips!
On the 10th day of Christmas SICFIT Scottsdale gave to me: 100 walking  lunges!
On the 11th day of Christmas SICFIT Scottsdale gave to me: 20 hand stand attempts!
On the 12th day of Christmas SICFIT Scottsdale gave to me: 1 mile run!

holiday potluck and picnic 2012

Christmas in the Park

SICFIT Scottsdale will be meeting at Northsight Park TOMORROW, December 25th at 12pm for our annual Christmas in the Park workout! All those 12 Days of Christmas warmups will now be complete with one final and FUN workout! We hope to see you, friends and family there!! This is open to EVERYONE!

Northsight Park is located at 8400 E Thunderbird Rd, Scottsdale, AZ 85260.

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The Christmas Countdown Continues

Strength in Conditioning for Tuesday, December 24, 2013

One more day until the 12th day of Christmas finally arrives, and the SICFIT Scottsdale Family dukes out the full “12 Days of Christmas” workout at Northsight Park! But you’re not off the hook today! Whether you make it in for today’s killer Strength in Conditioning session, or you’re trapped doing last-minute holiday prep, be sure to complete the 11th day of our Christmas Warm up. It only takes a few minutes, and it may be exactly what you need to stay true to your fitness integrity over the next few days of holiday indulgence! Then, on Christmas day at noon, make this holiday season the healthiest and best feeling yet, by joining us for the 12th and final day!

WARMUP
Barbell progression + 3 position cleans
CONDITIONING
30 Squat clean thrusters for time
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New Year, New You FITness Challenge THIS January!

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!

newyearHere is the workout:

     A) 10 minutes to establish a heavy back squat
        -10 Minute Break-
B)                          Life           Fitness      Sport
     20 Deadlift     55/35# KB      75/55#   115/65#
    10 Thrusters   45/35#          75/55#   115/65#
  Row                 200m            250m        300m
            (4 Rounds for Time)
There is going to be LOTS of energy in the air!

 

Have a Healthy and Happy Holiday

 

Strength in Conditioning for Monday, December 23, 2013

With the holiday season in full swing, many of us need a little extra inspiration to stay true to the promise of health, happiness, and fitness we have made to ourselves. GIving us just the boost of motivation we need to stay healthy throughout the holidays is this cute and cheery poem from Fitness TownHealthy Holidays: A poem modeled on the night before Christmas.

HealthyHolidays

 

‘Twas the night before Christmas and all through the house
Everyone was exercising even the mouse
The dumbbells were stacked all in a row
Arranged in order from heavy to low

The children were skipping, with bright smiling faces
Creating natural endorphins with all of their paces
Mamma was on the treadmill, favorite song playing loud
Papa was on the spin bike, looking at his family so proud

When out on the lawn they heard such a wheeze
The family peeked out and there on his knees
Was an out of breath Santa who looked quite a mess
An overhanging belly and a face filled with stress

Many seasons of cookies had taken their toll
Not to mention the treats from the North Pole
Too much worry and not enough rest
Had left Santa a wreck, not at his best

No shortbread!, No oatmeal!, No brownies or cake!
How much more can my arteries take?
He pled without breath and asked for a chair
They obliged with a smile, hearts filled with care

“But Santa”, said the youngest, “you can say no”
“Or ask for fruit and veggies or eat paleo”
“Walk when you can and get lots of sleep”
“Try a hike up a hill, it’s fun when it’s steep”

“Don’t work so hard and laugh with your wife”
“That dear Santa is how to have a healthier life”
Santa was amazed at the child’s wise thoughts
He handed her toys, the ones that he brought

But what to his wondering eyes should he see
Toys meant for playing, toys for activity
a Football, a bike, a pink yoga mat
A kite, some sneakers, a wooden baseball bat

The family understood just how to be happy
Be active, play outside and just the occasional taffy
Moderation they knew was certainly key
Santa felt changed, he was finally free

He composed himself, ate a carrot or two
Enjoyed his short break, he had a job to do
He must tell the world, the importance of health
It’s not just about toys, excess or wealth

Up into the sky he went on his sleigh
To spread the message of health by the end of the day
At each house he left an extra item to share
A jump rope, a TRX, an exercise ball chair

The cookies he left untouched on the plate
It was time for Dear Santa to change his fate
He left a courteous note explaining his ways
That we need to do better during the holidays

Finishing his job he felt so much joy
Having helped change the fate of each girl and boy
He went home that night to tell the north pole
The new focus on health for the world as a whole

Happy Holidays!

From Fitness Town!

WARMUP
OLY snatch progression
STRENGTH
14 Minute EMOM
Odd Minute: 3 Tough power snatch (no touch and go)
Even Minute: 7 No clap burpee
5 Minute rest
STRENGTH IN CONDITIONING
SSWII snatch progression | Max rounds in 6 minutes
1 Snatch grip deadlift + 1 squat snatch + 1 overhear squat
SPORT: #135/95
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Photo by: Jeff Kubina
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