Cross Your Name Off Your Gift List

 

Strength in Conditioning for Monday, December 1, 2014

No one likes to admit it… but we will! With so many great deals during holiday season, who doesn’t add their own name to their gift list?  Hey, no shame there! If it’s something we need, might as well get the best deal possible. SICFIT Scottsdale has a got a deal on something we all need… Consistent training at the best dang gym in Scottsdale! We have two special holiday offers that will make your gym time a sure thing in the new year:

  1. Save $25 on one month of twice a week classes!
  2. Save $150 for three months of twice a week classes!

Go ahead, add your own name to your wish list. We won’t tell anyone. ;)


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WARMUP
Mobility Lunge
Inch Worm
High Knees
High Skips
Bear Crawl
Crab Walk
Karaoke
Side Shuffle
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STRENGTH
4 Rounds
5 Bench Press
20 Bulgarian Spilt Squats (total)
30 Second Jump Rope
2 Minutes rest
LIFE: Negative Push Ups | 10 Reverse Lunge (total) |30 Second Airdyne
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CONDITIONING
Partner Workout | 2 Rounds
Athlete A: Row 250m
Athlete B: Plank
Then switch
Athlete A: Row 250m
Athlete B: Wall Sit
Then switch
Athlete A: Row 250m
Athlete B: Flutter kick
Then switch
Athlete A: Row 250m
Athlete B: Pushup Hold
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The Best Black Friday Deal!

 

Strength in Conditioning for Friday, November 28, 2014

If fighting the crowds and parking lot traffic of Black Friday isn’t’ the kind of obstacle course you’re game for, come fight your way through ours instead! SICFIT Scottsdale has got a deal that is actually worth the fighting for: this class is on us for our members and their friends and family! Just remember we have limited hours today, so be sure to get here for the the 8am or 12pm class!


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SICFIT Scottsdale Black Friday Deals start Today!

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SICFIT Scottsdale Black Friday Deals start today!!
New cozy sweatshirts in! Discounts on supplements, SICFIT apparel and gift cards! Buy two months for 2x week get one month half off! $150 savings folks! Come in today or go to our online store! Happy shopping!

Scapular Stability: The Scapular Plank Pushup

 

Strength in Conditioning for Wednesday, November 26, 2014

One of the most common frustrations athletes have in the gym is the inability to get their arms overhead comfortably.  Whether it’s pullups, a shoulder press, or an overhead squat, supporting weight overhead is an important part of upper body training.

Here’s the catch: oftentimes what seems like a flexibility limitation is actually poor scapular stability limiting overhead range of motion.  In other words – arm flexibility is dependent on a well moving shoulder blade.

When the shoulder blade (scapula) doesn’t move with the arms in timed coordination, the arms will not be able to execute the 180 degrees of shoulder flexion needed for many exercises.

A key component to overhead range of motion (shoulder flexion) is scapular upward rotation.  The 180 degrees of shoulder flexion is 60 degrees of movement from the scapula and 120 degrees from the arms.

Scapular-Upward-Rotation

Scapular upward rotation is dependent on three muscles in particular: the upper and lower trapezius and the serratus anterior.  If you missed the “Upward Rotation Series” you can check out the blog here.

One of the best exercises for the shoulders to improve upward rotation is the scapular plank pushup.  This exercise trains the serratus anterior to stabilize the scapular during arm movement.

While some coaches are familiar with the “Pushup Plus” the scapular plank pushup has some advantages over the pushup plus and should be a regular part of shoulder mobility and stability training.

Dean Somerset nicely explains the key points to this exercise:

“Cueing for this should involve maintaining a tight core, and resisting the urge to round the thoracic spine to compensate for a lack of mobility in the scapulae. On top of being a great shoulder workout, the changing base of stability in the shoulders means the core has to work that much harder to keep it all together.”

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

Scapular-Plank-Pushup

WARM UP
Up down dog
Lunge complex
Side lunges
PVC
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SKILL
Toes-2-bar/ knees-2-elbow kipping technique
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CONDITIONING
30 Minutes at 80-85% pace
5 Sledge hammer strikes each side
10 Reps:
LIFE: Strict sit up
FITNESS: Knees-2-elbow
SPORT: Toes-2-bar
130m Run or row
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STRETCH
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SICFIT Scottsdale Athlete(s) of the Month November 2014

This month I personally take great pride in introducing the Athlete(s) of the month. For the first time in history the entire class of students was selected. Congratulations SICFIT Scottsdale’s Tuesday and Thursday 7am all levels class. AKA “Old School”. This group of mostly men (not by choice) started back in 2009 with it’s founding members Richard Shields and Bill Gold both still join us today and have  celebrated over 140 birthdays. This is whom we get our experience, history and proof that what we are doing is right. They are our “Foundation”.

Then the next group of students  like Chris Tousley, Ben Powers, Frank Moskowitz, Jacob Gold, Jeff Ciraulo and Ganine Davis are all at the peak of their careers and use SICFIT to stay on top in their respective industries. These guys are the “Bricks”. They are my neighbors, associates and friends. We can count on each other for anything, anytime, anywhere.

Then there’s the new guy like Marc Leach and new girl Jordan Thompson, who have been coming for a few months. The ones who get it, understand it and it works for their schedule. They have lost inches and pounds. Feeling better than ever now that they are coming to regular classes (2-3x per week) and changed those old eating habits. They are the new “Furniture” and you make everything look and feel great. Now it’s time to become permanent fixtures and join the “SHOW UP, NEVER QUIT” club.

Last but not least is the maybe next week, come back to class, I’m out of town, my husband works, maybe in January, I have to get in shape to go their group. You guys need to give in, give up and just let it go!!! STOP making excuses and start seeing results. It’s that simple. See you all next week!

Luke D. Kayyem

“Without a sense of caring, there can be no sense of community”

Anthony J. D’Angelo

 

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Tasty Tips for Healthy Holidays

 

Strength in Conditioning for Tuesday, November 25, 2014

As promised, SICFIT Scottsdale strikes again with some ideas, tips, and strategies to help you keep your indulgences in check this holiday season. But just because we want to be mindful about our nutritional choices during the  most tempting time of the year, doesn’t mean we can’t enjoy our favorite nostalgic meals and accompaniments. With a little effort and a willingness to try something new, we can dish up a sensible spin on our holiday staples! Try turning a glutton-for-gluten, traditional bread stuffing into a new paleo holiday favorite by substituting sweet potatoes for bread. Use this recipe, brought to you by yours truly, SICFIT Scottsdale, and your body will be thanking you this Thanksgiving!
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WARM UP

Banded lunge
Scorpions
Shoulder & pec stetch w/ band
PVC snatch prep
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STRENGTH & SKILL
6-8 Sets
1 Power clean
3 Front squats
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CONDITIONING
Tabata Stations For Reps
1 Minute rest between stations
Row for calories
Mountain climbers
Jump rope
Ball slams
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SICFIT Scottsdale Loves us Some Strong Females

Strength in Conditioning for Monday, November 24, 2014

We have never been in a room with more strong women than at this weekend’s all female competition at CrossFit Black Storm, The Femme Royal. And let us tell you… there is nothing sexier than a badass braud owning her own strength! Four of those fearless females represented the SICFIT Fam and we could not be more proud to call them our own! Check out the video montage below for some highlights of what these wicked women endured this weekend!

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WARM UP
300m Run
Side lunges
Lunge complex
Up/down dog
Arm Swings
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SKILL & STRENGTH
4 Rounds
5 Shoulder press
10 Good mornings
20 Total dumbbell or kettle bell single arm row
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CONDITIONING
2 Rounds for Time
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LIFE
200m Run
30 Russian KB swings
200m Run
30 Anchored strict sit up
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FITNESS
300m Run
30 KB swings
300m Run
30 V- Tucks
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SPORT
400m Run
30 KB swings 70/53
400m Run
30 V-Up
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Age Ain’t Nothin’ But a Number

Strength in Conditioning for Friday, November 21, 2014

FITness knows no color, creed, or year of life. It knows not the number on the scale, the wrinkles on the brow, or the scar tissue on the skin. It does not discriminate against class, gender, age, ability, or race. FITness is a state of mind. A decision we make for ourselves over and over again every time we choose to do what we know will make feel full of vitality and life. At SICFIT Scottsdale we take pride in our multigenerational gym environment — serving everyone from the Lil’ Beasts of our community that those that kick it old school and look dang good doing it! So next time someone asks you how old you are, try responding instead with how FIT you feel. After all, isn’t that the more important answer?

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WARMUP
5 Minutes of:
30 Seconds of jump rope
30 Seconds of lunges
Then:
Arm circles
PVC pass throughs
Squat into over head squat
Inch worm
25 push ups
Sampson stretch
25 push ups
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CONDITIONING A
2-4-6-8-10-8-6-4-2
15-30 Second rest between rounds
Strict pull ups + dips
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CONDITIONING B
EMOM for 10 minutes
5 Box jumps/10 step ups + 5 burpees
LIFE: 12-18″ step up
FITNESS &SPORT: 20-24″ step or jump up step down
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CONDITIONING C
3 Attempts at mx unbroken jump rope sets
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Give Your Training a Breath of Fresh Air

Strength in Conditioning for Thursday, November 19, 2014

Taking your training to the great outdoors is one of the most effective ways to invigorate your routine with something outside the box (or in this case, outside the gym!) and to soak up the relaxing and revitalizing benefits that only mother nature can bring! Sound like a breath of fresh air (literally)? If so, lace up your trail sneaks, fill up your Camelbak and join the SICFIT Scottsdale family at Pinnacle Peak every weekday morning at 6:30am beginning Monday 11/24. Ask your coach at the gym for more details!
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PinnaclePeakTrail.

WARM UP
5 Minutes of foam rolling
3 Minutes of up down & dog mobilization
2 Minute bear crawl & lunge combo
PVC Mobilization
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STRENGTH
4 Rounds
5 Bench press
10 Dumbbell step ups
30 Seconds in plank
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CONDITIONING
LIFE
50 Singles
50 Air squats
40 Singles
40 Sit ups
30 Single unders
30 Ball slams
20 Single unders
20 Push ups
10 Single unders
10 Burpees
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FITNESS
25 Double unders/ 100single unders
50 Jump squats
20 Doubles unders /80 single unders
40 Med ball sit ups
15 Double unders /60 single unders
30 Hand release push ups
10 Double unders /40 single unders
20 Med ball sit ups
5 Double unders/20 single unders
10 Burpees
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SPORT
50 Double unders unbroken
50 Wall ball shots
40 Double unders unbroken
40 Sit ups
30 Double unders unbroken
30 HSPU
20 Doubles unders unbroken
20 Chest 2 Bar pull ups
10 Double unders unbroken
10 Burpees
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Glute Activation and Core Stability Exercises for Your Warmup

 

Strength in Conditioning for Wednesday, November 19, 2014

A good warm-up elevates heart rate and body temperature, improves tissue quality with SMFR or dynamic stretching, improves mobility, and includes activation exercises to improve motor control.

Exercises that improve core stability, glute activation, and scapular stability are often missing from warmups.  Sequence 3 is the third series of stability exercises that can be incorporated into a warmup or used on an active rest day.

Combine this sequence with the hip and shoulder traction series and you have a good ten-minute routine that will improve your motor control and movement for your workout.

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

Related Warm Up Resources

FlexibilityRx™: Glute Activation Drills (Quadruped Hip Extension)
FlexibilityRx™: Squat Therapy Series (Pistol Box Squat)
Syatt Fitness: Scap Pushup Progressions for Shoulder Health (link)
Dean Somerset: The Best Exercise You Will Ever Do – Plank Scap Pushups (link)
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Warmup-Exercises-Stability-Mobility

WARM UP
Quick Foot Ladder
PVC Mobility
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SKILL
Rope Climb Technique
LIFE: Foot technique & rope climbs from floor to standing
FITNESS: Sky is the limit
SPORT: L-sit & legless rope climbs
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STRENGTH
5 x 8-12
Weighted, strict, or partner pull ups/ring rows
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CONDITIONING
15 Minute AMRAP
5 Burpees
10 Push ups
15 Sit ups amrap

 

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