Shoulder Mobility Drills: The Half-Kneeling Face Pull

 

Strength in Conditioning for Wednesday, October 1, 2014

The half-kneeling face pull is a great exercise for maintaining healthy shoulders. The face pull is a nice progression from a row to a pullup; in other words, a face pull is at an angle between a horizontal and vertical pull. This is a good progression for athletes that struggle with overhead mobility.

While pulling exercises like bent-over rows retract and depress the scapula – face pulls require scapular upward rotation. Scapular upward rotation is required for overhead presses, overhead squats, and snatches. Athletes that struggle with raising their arms overhead often need to spend more time working on upward rotation (see upward rotation series).

Scapular-Upward-Rotation

The face pull strengthens the lower and middle trapezius, as well as strengthening rhomboid (a downward rotator) in a position of upward rotation. Thoracic extension and scapular upward rotation are essential to supporting the health of the rotator cuff musculature and shoulders.

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com

Related Resources

Mike Robertson: Push-Ups, Face Pulls, and Shrugs (link)
Mike Robertson: Is Scapular Stability a Myth (link)
Syatt Fitness: Half-Kneeling Face Pull (You-Tube Video)
Bonvec Strength: 3 Exercises to Keep Your Shoulders Healthy (link)
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WARMUP
Jump rope 10 min
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CONDITIONING A
5 Minutes to find heavy single strict press
Then 4 rounds with 90 second rest after each full round
1.1.1.1.1 at 85% with 10 second rest between reps
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CONDITIONING B
15 – 12 – 9 – 6 – 3
Dumbbell hang clean + push press + burpees

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The Most important Variable: Intensity

Strength in Conditioning for Tuesday, September 30, 2014

Big goals require big efforts! This is why at SICFIT Scottsdale, when the going gets tough, SICFITers go harder! Every single fitness goal out there — losing weight, gaining muscle, getting stronger, healing illness — is achieved most effectively through one variable and one variable alone… intensity. At SICFIT Scottsdale we make the most of our time in the gym and make every session an intense session!
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SICBAN5
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WARMUP
5 Rounds
Run small lap + walk small lap
Start at 50% & go up a gear per round
Hip and leg mobility
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CONDITIONING A
5.3.1 + 5.3.1 Back squat with ascending weight
Pushups between each set
LIFE: 5-8
FITNESS: 10-15
SPORT: 25
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CONDITIONING C
Lunge + jump rope
50/50, 40/40, 30/30, 20/20, 10/10
LIFE: 20 total lunges per round & singles
FITNESS: Rx
SPORT: Double unders
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Got that OLY Itch?

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Strength in Conditioning for Monday, September 29, 2014

Do you find yourself correcting your Clean and Jerk technique in your sleep? What about visualizing finally nailing that Snatch PR? Why not turn this passion into expert knowledge that may even open doors to a coaching career? Clear your calendar for this Saturday and Sunday and spend this weekend at SICFIT Scottsdale earning your USAW Level 1 Sport Performance Coach Certification. Use the preceding link to make sure you have a spot!

For SICFITTERS looking to get their workout on this Saturday, class will be held at Northsight Park at 8am only. The Saturday morning SICFIT Kids Class will be held here as well. See ya there!
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USAWlogo

CONDITIONING A 
20 Minute row @ 70%
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CONDITIONING B 
Pull ups | Tempo 40X1 then 90 second rest
5 Rounds
LIFE: 8-12 Negative ring rows
FITNESS: 5-8 Negative pull ups
SPORT: 10 Strict pull ups
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CONDITIONING C
Indoor sleds
High/high down & back + 5-8 burpees
High/low down & back + 8-10 burpees
Low/low down & back + 12-15 burpees
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Strength in Numbers: The Power of Community at SICFIT Scottsdale

 

Strength in Conditioning for Saturday, September 27, 2014

When it comes to breaking habits and starting new ones, a little community support goes a long way! This is one of the reason’s why the health and fitness results our SICFIT Scottsdale members see are so powerful and happen so quickly! When we surround ourselves with the like-minded and motivated people at SICFIT, we no longer are only accountable to ourselves, but we are accountable to our classmates, our coaches, and to the culture of our gym-family as a whole. The human social brain finds strength in this communal accountability and in turn we become stronger, both independently and as a community!
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WARMUP 
5 Minute dynamic warm up
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CONDITIONING A
For time:
Run 1 mile
50 Air squats
50 Lunges
Run 800 meters
50 High knees
20 Up downs (like burpee, but only into pushup position)
Run 400m
125 Single under jump rope
Run small lap

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Are you “Hangry?”

Hangry!

Do You Eat Enough?

 

Ever been so hungry you are angry? The term used to describe a person in this state is “hangry.” A hangry person will not be the most fun to be around. It is their body’s way of telling them that they have gone far too long without food. If you are feeling those hunger pangs you have already put your body into starvation mode.

Not consuming enough calories over an extended period of time puts your body at many risks; including hormonal dysfunction, vitamin deficiencies, anemia, headaches, hypoglycemia, heart , liver and kidney failure, poor circulation and mood swings, hence “hangry.”  There are calorie requirements for your body believe it or not, depending on your activity level, age and also gender.

After a few days not eating enough your organs start to decline in their normal functions. You could experience dizziness, fainting, dehydration, low blood sugar, missed periods for women and may start to lose sodium, potassium water and electrolytes. Serious stuff!

To prevent this eat! Eat, but eat smart. To learn what your body needs to function properly on a daily basis you need to know how many calories it requires. There are calorie counters to help you determine this number all over the internet. No two people require the same amount. If you are trying to maintain or lose a few pounds knowing this number is beneficial to you.  As stated in Healthstyle Magazine they recommend visiting mayoclinic.com and search ‘calorie calculator.’

Learn about your body and treat it right! Food is fuel and keeps your body working at its optimum level! Eat nutritious food, workout and stay healthy! No need to be hangry!blog on hangry

Why Working Out is like Building a House

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Strength in Conditioning for Friday, September 26, 2014

When it comes to gym performance, foundation is everything! In Strength in Conditioning, our foundation is proper form and technique. Just like building a house on a weak foundation, using sloppy and improper form will result in a weaker house… or in this case a weaker body.  By building a strong foundation, we ensure that we have a solid and sturdy platform that will propel us towards our fitness goals. Reinforce your foundation this Saturday (9/27) with SICFIT Scottsdale’s Fundamentals Seminar from 1-3pm. Sign up at the gym today to make sure you have a spot!
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SICBAN2.

WARMUP
Upper body
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CONDITIONING A
7 Sets
10 Bench press
Rest 1 Minute
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CONDITIONING B
3 Rounds
40 Seconds of hammer curls
20 Second rest
40 Seconds of burpees as fast as possible
20 Second rest
40 Seconds run down and back across gym
1:20 Rest
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STRETCH

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A Letter Applying for the Kokoro 35 Scholarship From Coach Jorge

 

Strength in Conditioning for Thursday, September 25, 2014

Dear SEALfit HQ,

I write to you as my heart pounds and my vision focuses only on what lays in front of me. I am writing this message straight from my heart without any backspaces or pauses. I will become a Navy SEAL. I repeat this constantly inside my mind as I go about my daily tasks, anywhere from studying for my most recent Anatomy exam at ASU to training for the day when I join the ranks. I have readThe Way of the SEAL by Mark Divine, No Easy DayAmerican Sniper, and Lone Survivor, among other books describing the life of a SEAL. I understand (at least to the extent my experience may provide) the work and dedication it takes to be a SEAL. My goal of becoming a SEAL has taken my life to the most unexpected places already; I haven’t even enlisted!
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When I first determined I wanted to be a SEAL I was figuring out what I wanted to do for the rest of my life, about sixteen years old, with my only experience even regarding the military being from the acquaintances I made training at a Crossfit box. It was there, at Crossfit Leiftime Fitness, where I met the sister of Derek Price. I was directed to his gym, Crossfit Preferred, to meet the man who had done Kokoro and is an integral part of the SEALfit community. The first workout he had me do was: “Baseline”, then five sets of ten front squats with 155 pounds, a weight I had never done before for so many reps, not to mention sets. Then “Fran” for the first time in my life, then finish with a 70 pound sandbag carry for half a mile. My legs were sore for the next week, my neck was stuck sideways, but my will had only barely been tested. Not once did I think to stop. This was my first experience with SEALfit.
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From then on all my workouts were 2 hour grinders at 4 in the morning before school. My parents thought it was just a phase and let me continue training with Derek for a little while. Then, after a month of training I finally revealed to my parents that I wanted to join the military, specifically the Navy SEALs. Their reaction was what I expected, but much more severe. They took me out of the Crossfit gym I had trained at for 2 years and forbade me to go train with Derek. However they did not deny me of my passion for exercise and bought me a backyard gym. This was meant to “take out the bad influences in my life.” Little did they know this would develop my will more than anything ever could. For the next 8 months I continued my training on my own, in my backyard, through the winter and beginning of the summer. Finally I told my parents I was joining the military when I could after high school. My mother bawled, my dad yelled, my brother and sister went to their rooms, all while I sat quietly and listened to the pain my family felt at the thought of my decision. This led to me make a compromise with them to finish my undergraduate degree at ASU, and if I still wanted to join afterwards then they wouldn’t try to stop me.
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I went back to school (in 12th grade at the time) the next day worrying to no end that maybe after 4 years of college I wouldn’t want to join, and then what would I do? Become an engineer like my father? Work endlessly just to stay in debt and not truly enjoy my work or what it was getting me? It had me scared to death. I am proud to say three years later I am more motivated then ever. I have experienced even more things that make me want to become a SEAL. Don’t misunderstand me, I love college, I have seen the endless opportunities of life as a civilian and the happiness that can be achieved and the other hero’s we don’t talk about who stay in their community, helping all those in need. I have been motivated to become a SEAL officer because my favorite thing is to help other people grow, both physically and spiritually. I’m still debating whether to try for OCS or to enlist. It seems enlisting has become my primary decision.
 /
In conclusion, because there is so much more over the last three years that it would be nagging to write about, I want with all my heart to be the recipient of the scholarship for Kokoro 35. I have seen my boss and mentor, Luke Kayyem, prepare for the most recent Kokoro over the last two months. I saw the warrior spirit arise in Paul Deuchar as he grinded alongside Luke. I have watched the videos, read the books, meditated, trained and defended my reasons for wanting to become a SEAL. I want to be the honor man for kokoro 35. I want it so badly. If you can read my mirror in the picture, some words are “unwavering confidence, unwavering faith,” “impress yourself,” “who do you want to be?” and “embrace the suck, 20X.” Thank you for taking the time to read what my heart and soul poured onto this page. Thank you in advance for the simple opportunity, and whether or not I am selected, I will see you all soon.
 /
Jorge Aragon.
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 WARMUP
2k Row
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CONDITIONING A
3 Rounds
10 Thrusters
2 Minute rest
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CONDITIONING B  
3 Rounds
Max push ups unbroken
2 Minute rest
,
CONDITIONING C
Two person teams, one partner works at a time
50 American kettle bell swings
50 weighted sit ups
20 goblet squats
LIFE: 5-15 pound kb
FITNESS: 20-50 pound kb
SPORT: 50-75 pound kb

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Balloon Breathing: The Value of Blowing up a Balloon

 

Strength in Conditioning for Wednesday, September 24, 2014

The Postural Restoration Institute (PRI) covered balloon breathing in this linked article.  This week’s exercise is an adaptation of the balloon breathing used in their “90/90 bridge with ball and balloon.” Strength and conditioning coaches and manual therapists can check out the home study courses offered by the PRI Institute on their website here.

The diaphragm performs dual roles: respiration and core stabilization. Dysfunctional breathing decreases the diaphragm’s function as a lumbo-pelvic stabilizer.

Balloon breathing aligns the spine and pelvis, while activating the abdominals. The abdominals play an important part in breathing: they provide counter-pressure to the contraction of the diaphragm. This resistance from the abdominals helps fix the ribcage down and prevent hyperextension of the low-back. Weak abdominals – especially in athletes with anterior pelvic tilt – destabilize the spine and restrict the diaphragm’s function for both respiration and midline stabilization.

“A therapeutic exercise that promotes optimal posture (diaphragm and lumbar spine position), and neuromuscular control of the deep abdominals, diaphragm, and pelvic floor (lumbar-pelvic stabilization) is desirable for utilization with patients who demonstrate suboptimal respiration and posture.” – excerpt from article, “The Value of Blowing up a Balloon”

- Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com

Balloon-Breathing-Exercise

WARMUP
PVC mobility
Stretch upper body
Hand stand practice
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CONDITIONING A
10 Minute EMOM
Even minute: Wall walks or HSPU
Odd minute: pull ups
LIFE: 3 Wall walks + 7 ring rows
FITNESS: 5 Wall walks + 7 pull ups
SPORT: 7 HSPU + 7 strict pull ups
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CONDITIONING B
10 Minute EMOM
Even minute: burpees
Odd minute: box jumps
LIFE: 5 Burpees + 4 step ups each leg 20″
FITNESS: 7 Burpees + 8 box jumps 20”/24”
SPORT: 10 Burpees + 10 box jumps 24”/30”
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CONDITIONING C
10 Minute EMOM
Even: Jump rope practice
Odd: 45 Seconds of as many sit ups as possible
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Come as a Guest. Leave as Family.

 

Strength in Conditioning for Tuesday, September 23, 2014

That friend that you have been annoying the pants off of to join you at SICFIT Scottsdale… tell them that for the next three days they have no excuses not to take you up on your offer! SICFIT Scottsdale is stoked to give your guests’ a taste of Strength in Conditioning Fitness and are dishing out free workouts to any non-specialty class. From now until Thursday, encourage your friends to come with a ready-for-anything attitude and a willingness to SHOW UP and not QUIT!
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WARMUP
Barbell warmup | 5 Rounds
5 deadlifts, 5 power cleans, 5 front squats, 5 presses
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CONDITIONING A
Take 3 sets to establish 10 rep max deadlift
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CONDITIONING B
3 Sets
60 Second of Russian KB swing
10 Second rest
60 Seconds of jump rope
10 Second rest
60 Second of squats
90 Second rest
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