Developing Deep Strength Outside of the Gym

 

Strength in Conditioning for Monday, May 11, 2015

We work hard day in and day out at SICFIT Scottsdale to strengthen ourselves. But what happens when we leave the gym? Do we forget this intention once we pack up our gym bag and head home, or do we let it keep us inspired throughout the day?

In every moment we have the opportunity to continue developing our strength in very simple, but powerful ways. Here are a few ways we can continue working towards our fitness and wellness goals outside of the gym:

  1. Maintain good posture throughout the day. Not only is this like an all day core workout, but it will strengthen your capacity to maintain proper form when you do hit the gym.
  2. Maximize your movement. Skip the elevator for the stairs. Walk or bike rather than drive when your staying local. Take your phone conversations and breaks outside for a walk.
  3. Mobilize more. Mobility exercises make great breaks in your work day. Not only do they benefit the body, but they relax the mind as well by refacing your attention on the present moment.
  4. Practice makes progress. With functional fitness the form we practice in the gym is applicable to everything you do outside of it as well. Picking something up off the ground? Practice your deadlift. Sitting down? Better squat to get there.

We work hard in the gym. When we align with this work ethic outside of the gym as well, our efforts become magnified.

Let’s make all aspects of our lives exists symbiotically with our gym life. When we achieve this, our strength will be deeply developed, enhancing our time in the gym and outside of it.

Tru-Strength at CrossFit Scottsdale

WARMUP
PVC Mobility
5 Rounds with PVC or Barbell
10 Strict Press
10 Back Squats
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STRENGTH
25 Minutes to Find One Rep Max
1 Deadlift + 2 Hang Power Cleans + 3 Front Squats
Then,
3 Sets of Max Rep Reverse Pull Ups
Then,
4×5 Single Leg Kettlebell Deadlift
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CONDITIONING
30 – 20 -10
Jumpe Rope + Air Squat
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Free Family Fitness Class and Mother’s Day Toast

 

Strength in Conditioning for Saturday, May 9, 2015

As a family owned and operated gym, SICFIT Scottsdale works hard to make our gym a place you can share with your entire family. We truly believe that a family that works out together gets stronger together… and we’re not just talking physically! As we strengthen our bodies and minds with our loved ones, our bonds with them strengthen too.

To honor these family values, we invite you and your family to kick off your Mother’s Day celebration a day early at today’s Mom’s & Mimosas morning workout and toast! Bring Mom, your baby’s mom, or another special lady who sometimes goes by the name of, “mom,” in for a free workout in her honor!

Afterwards we will have a champagne mimosa toast dedicated to all the mamas in the house, along with some fresh fruit and healthy snacks!

Our casa es su casa! The fun starts at 9:00 am sharp! Bring mama in to SICFIT Scottsdale and share in the fun this Mother’s Day Weekend!

 

Family

CONDITIONING A
6 Rounds As Many Reps as Possible
30 Seconds On & 30 Seconds Off
Jump Rope
Air Squats
Burpees
Row
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CONDITIONING B
5 Laps
Farmers Carry Around Small Lap
Each Time Kettle Bell Drops, Must Run Lap
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CONDITIONING C
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Ball Squat + Ball Slam
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Your Movement is Core-to-Extremity – But is Your Stretching?

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Strength in Conditioning for Friday, May 8, 2015

Last week’s blog answered the common questions, “How long should I hold a stretch?” and “What type of stretching should I use before and after my workout?”  The ten Stretch to Win® principles explain that the most effective stretching consists of movement into and out of a stretch that is synchronized with breathing.

Instead of holding a stretch (statically) for a predetermined amount of time athletes should use their breathing to deepen the active movement into a stretch.  Stretching as an active form of movement allows athletes to modify the tempo exhaling/inhaling into and out of a faster stretch or taking 3 full breaths into a slower restorative stretch.

By looking at three more of the ten principles athletes can understand how to enhance their stretching by learning to stretch from ‘Core-to-Extremity.’

Most athletes first target the hamstrings, actually spending more time stretching the hamstrings than any other muscle group.  However, hamstring range of motion (as in the straight leg raise or forward bend) is largely determined by the flexibility of the hip joint-capsule and muscles surrounding the hip.

Core-to-Extremity-Stretching

Follow a Logical Anatomical Order

Fifty percent of range of motion is in the joint-capsule itself – if your hips are tight you can achieve better range of motion by first mobilizing the joint-capsule and muscles surrounding the hip.  The Core-Four Stretch Matrix consists of the glutes, deep hip-flexor (psoas), lats, and low-back muscle called QL (see here).

Many athletes are familiar with core-to-extremity movement – the push-jerk, for example, consists of hip extension that transfers power out through the core to the arms.  Core-to-extremity stretching involves releasing the muscles surrounding the hips and low back so that the legs and arms can movement independently of the hips.

Another example is stretching to improve shoulder flexion.  The motion of the arms is dependent on the motion of the scapula.  While many athletes first stretch the triceps – taking the arm into shoulder flexion and elbow flexion – the scapula must be mobile to support shoulder flexion.  In this case, by first releasing the muscles surrounding the shoulder blade (pec-minor, rhomboid, levator scapula), athletes will have more success improving shoulder flexion for overhead lifts.

Target the Entire Joint

Hip rotation is essential for squats, lunges, and preventing low-back pain.  Joint-capsule mobilizations that improve internal and external rotation are essential for allowing full hip flexion (squat depth).  Because the gluteal muscles span from the pelvis out to the leg, it is important to first release the glutes before the hamstrings – progressing from bent to straight leg stretches (which wind up more connective tissue).

Use Traction for Maximal Lengthening

Traction decompresses the joint-capsule and can be performed as a stand-alone stretch (see hip traction). However, it is important to apply traction during all stretches.  Lengthening into stretches by keeping a long spine and reaching out through the arms and legs creates space in the joints to allow for a fuller range of motion into a stretch.

The third and final blog describing the 10 Stretch-to-Win® principles will examine how using different planes of motion and contractions during a stretch can take your stretching to a whole new level.

– Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™ – www.FlexibilityRx.com
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WARMUP
300 Meter Run + 500 Meter Row
 5×10: Push Ups + Sit Ups + Air Squats + Ring Row + Lunge
1 Lap Walking Rest After Each Round
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STRENGTH
Build to Tough Double Hang Power Clean
10 Minute EMOM
3 Hang Power Cleans + 1 Push Press or Jerk
3-5 Minute Walking Rest
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CONDITIONING 
“Stairway to Heaven”
5 Minute AMRAP of Box Ups (Alternating Legs)
LIFE: 18”- 20”
FITNESS: 20”- 24”
SPORT: Box Overs 24”
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A SICFIT Riddle…

Strength in Conditioning for Thursday, May 7, 2015

What SICFIT Scottsdale class leaves the most sweat angles on the floor, has risen to the most popular class offering, and has the perfect algorithm for scaling every student to the perfect weight for each workout?

If you’re thinking this is a trick question because all of LIFE, FITNESS, and SPORT classes boast these attributes, you’re only half correct. While all of our classes do indeed share these qualities, there is one that rises above the rest. And this is the SICFIT Scottsdale Bodyweight class!

This class, offered Monday through Thursday, uses zero equipment except you and your body (which is how we know everyone gets the perfect scale for them)! But don’t let this fool you, because these classes are notorious but kickers! Plus, this kind of training yields big results in weight loss, muscle toning, and increasing energy.

Add the SICFIT Bodyweight class to your weekly routine and see for yourself why this it is so popular!

WARMUP
Naked Sleds and Prowlers
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CONDITIONING A
5 Rounds
10 Goblet Squat (Descending Reps by 2 Each Round)
21 Push Press w/ Barbell
5-10 Burpees AFAP
2 Minute Walking Rest
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CONDITIONING B
130 Meter Run
30 Kettle Bell Swings
260 Meter Run
20 Kettle Bell Swings
390 Meter Run
10 Kettle Bell Swings
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SICFIT Scottsdale’s Mother’s Day Celebration

 

Strength in Conditioning for Wednesday, May 6, 2015

True strength has nothing to do with how much weight we can back squat, or how many handstand push-ups we can do. True strength is measured by how much we can love and support others. Nobody demonstrates this kind of strength better than Mom and the Mother Figures in our life.

Invite those strong women to join you this Saturday for SICFIT Scottsdale’s Moms and Mimosas Mother’s Day Celebration! Beginning at 9am we’ll get a lil’ sweaty with a fun and challenging workout. Then, we’ll get a little toasty with a mimosa champagne toast for the mamas! This workout is fit for all levels of ability and is free for all SICFITTERS and their guests!

We hope to see you there for this memorable Mother’s Day event!

Mimosa-Cocktail-Recipe-1

 

WARMUP
Partner Stretch PNF
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CONDITIONING A
6 Minute AMRAP
20 Lunges + 8 Hand Release Pushups
8 Minute AMRAP
10 Box Step Ups Each leg + 10 Second Up Dog & Down Dog Hold
10 Minute AMRAP
30 Second Plank + 30 Second Jump Rope
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CONDITIONING B
5 Rounds
1 Minute Max Calorie Row
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What’s going on at SICFIT Scottsdale this May.

Happy May, SICFIT Scottsdale! Here’s what we’ve got in store this Month!

Mom’s and Mimosa’s!

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Calling All MOMS!

It is your special day, and SICFIT Scottsdale wants to honor you by inviting all to participate in a workout and stay for some fresh fruit and delicious mimosas. Please join us on Saturday, May 9th for the 9am class!

Bring your Mother’s, Sisters, Friends, and Daughters! All are Welcome!

SICFIT Summer Kids Camps

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How are you keeping the kids active this summer?
The first summer session kicks off in June! SICFIT Scottsdale Kid’s Camp empowers children and young adults to develop body control, teach basic nutrition concepts and form a foundation for healthy habits both physically and mentally. Fun workouts, learning exercise skills, nutrition education, healthy cooking, active games, water fun, sports, goal setting, and PLENTY more to keep your child healthy this summer! Sign up here or give us a call at 480-922-3253.

Kipping Pull-Up Clinic

PUClinic_Final

Does your pull-up need some work? Then this workshop is for you! Join us at SICFIT Scottsdale on Thursday, May 14th from 7pm-8pm to help you advance your pull-up. We will have you hitting PR’s in no time! Sign up today at the gym, or by clicking the flyer above!

HELL WEEK M-F 0500

HellWeek

Are You READY?

Hell Week is coming at SICFIT Scottsdale, Are you ready? Join us May 18th- May 22nd for the toughest week of your life, both mentally and physically. Sign up today at the gym or by clicking here!

Food as Fuel

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05/21/2015, 7:00 PM to 8:00 PM

It is time for a Lifestyle Change. Your body is a machine! If you fuel it with high octane turbo fuel you get POSITIVE results. If you fuel it with McDonald’s or other poor food/nutrient sources you get NEGATIVE results.

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.

Join us May 21st, 2014 at 7:00pm-8:00pm at SICFIT Scottsdale to learn how to use food to reach your performance or weight loss goals.

Want a FREE Pair of Shoes?

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We have an AWESOME promotion going on for all of May and June! How would you like to get a FREE pair of shoes for your training??? That’s right, FREE! We have partnered with Fleet Feet to offer you some of the top of the line shoes for all of your training needs, and we are offering them to you for FREE!

What do you need to do to get a free pair of kicks? Well it is quite simple, invite your friends, your family, your coworkers, anyone really, over to SICFIT Scottsdale or SICFIT Chandler. When they mention you referred them, and they sign up, you got yourself a FREE pair of shoes!

We can’t wait to meet your referrals, and help them success in their fitness goals- and we can’t wait to check out the new shoes you pick out!

Memorial Day

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Join us on Memorial Day for FREE Classes at 8am, Noon, 3:45 teens and 5pm ONLY!

Design a T-Shirt Contest!

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Let’s bring out that designer in you, help us find our next Gym T-Shirt!

Here are the details:

Between May 1st and May 25th, create a FUN, UNIQUE, CREATIVE T-shirt design, and submit it to david@sicfitscottsdale.com. Include as much or as little detail as you want, just know that the more detail the better chance of being selected as a winner. There will be 3 winners, each winner to be the featured shirt for a month July, August, and September. If you win? Well, you get your shirt, printed for FREE! And you get to see all your fellow classmates rockin’ your shirt too, how cool is that!

Review us on Google!

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Show us some LOVE!
Do you LOVE SICFIT Scottsdale? Help us shout it to the world! Well, atleast on Google!
Rate us on Google, and tell us about you experiences and results!
Click Here to get your review posted!

follow on Twitter | friend on Facebook | forward to a friend
SICFIT Scottsdale
“Scottsdale’s Original FUNctional FITness Gym since 2008 “

14885 N 83rd Place Suite 103
Scottsdale, AZ 85260
480.922.3253

SICFIT Scottsdale Gets Kipping Crazy!

 

Strength in Conditioning for Tuesday, May 5, 2015

If the first thing that comes to mind when someone asks what’s your training weakness is pull-ups, you definitely don’t want to miss next Thursday’s Kipping Pull-Up Clinic!

During this clinic, the SICEST Kipping Coaches will cover kipping pull-up form in great detail. They will work with each athlete individually to assess where their form breaks down and provide solutions. Additionally, if you are still building the strength to be able to perform one of these complex movements, you will be given strengthening drills and exercises to get you there.

So clear you calendar for next Thursday, 5/14, at 7pm. The cost of the clinic is only 15 bucks. Sign up at the gym to reserve to spot!

kippingPullUp

WARMUP
Foam Roll
Band Stretch
Dynamic Movement
.
CONDITIONING A
A1 Seated Dumbbell Strict Press
A2 Stiff Leg Dumbbell Deadlift
A3 Commando Push Up
30 Jump Ropes
2 Minute Walking Rest
LIFE: A1: 8-10 | A2: 6 | A3: 3 | Airdyne
FITNESS: A1: 6-8 |  A2: 6 | A3: 5
SPORT: A1: 3-5 Heavy | A2: 6 | A3: 5 | Double Unders
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CONDITIONING B
50 Ball Slams for Time
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How to Tell if Personal Training is Right for You

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Strength in Conditioning for Monday, May 4, 2015

Personal training is one of the most effective strategies to ensure we get the results we’re looking for from our exercise and wellness program. While working with a personal trainer will positively benefit anyone, there are a few life situations that create the perfect candidate. Perhaps you can place yourself somewhere in this list…
  1. For those who have very little experience with exercise and sports, working with a personal trainer will give you the individual attention you need to to learn proper technique and build your confidence around physical activity.
  2. If you have an injury or disability, having a knowledgeable private coach will help you modify exercises to accommodate current physical limitations. Your coach will also be able to work with you to strengthen and rehab your injury.
  3. Even the most experienced gym rats among us can benefit from private training. If we have been working out for a while, it is inevitable that eventually we will a plateau. Working under the watchful eye of your coach will help you pinpoint and overcome what is holding you back.
  4. Perhaps you want to run a marathon, participate in a fitness competition, or are a competitive athlete. Your private coach can tailor your training regimen to enhance your performance in your sport.
  5. Maybe you have tried working out on your own in the past and you just can’t seem to stick with your intentions. The extra accountability from your personal trainer will help you stay committed so you can reach your goals!
  6. If you used to eat, breathe, and sleep fitness, but it’s been a while since you’ve stepped foot into a gym, working with a personal trainer will help you get back to where you left off quickly and safely.

Whether you can place yourself somewhere within this list or not, private training is so effective that we guarantee, as long as you commit to your trainers program, you will surely benefit greatly.

To schedule your first private coaching session with one of our expert trainers at SICFIT Scottsdale, call us at 480-922-3253. For more information about our personal coaching program click this link!

coach-luke

WARMUP
1 Row Pull Easy + 1 Row Pull Hard
2 Row Pull Easy + 2 Row Pull Hard
…. Up to 10, Then Down to 1
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CONDITIONING A
5 Rounds
Back Squat | LIFE: 10-15 w/ Barbell | FITNESS 8-10 | SPORT 3-5 @ 80% Max
30 Seconds of Toes to Bar
90 Second Recovery Row
90 Second Rest
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CONDITIONING B
3 Rounds
250 Meter Row
10 Pulls on Rings or Rig
10 Push Ups
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STRETCH
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Hell Week… Its Coming!

 

Strength in Conditioning for Saturday, May 2, 2015

Beginning Monday, 5/18, we will be testing the spirits of those brave souls who commit to SICFIT Scottsdale’s Hell Week. Every morning at 5am, participants will be challenged physically, mentally, emotionally, and spiritually in ways that not only test limits, but also expand them.

Your success in Hell Week does not depend on your strength, endurance, or stamina. It depends on your ability to turn your mind off and JUST GO!

All levels are welcome.  Sign up at the gym today!

HellWeek

WARMUP
Dynamic Warm Up + Band Mobility
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STRENGTH
Build to a Heavy 5 Rep Dumbbell Deadlift  | Tempo 31×1
4 Rounds
8 Dumbbell Deadlift
5 Burpee Long Jumps
6 Shuffle Runs 10′
2 Minute Rest
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CONDITIONING
30 – 20 – 10 Kettlebell Swing + Air Squat + Box Up
LIFE: Russian Swing + Air Squat + Box Step Up
FITNESS: Russian Swing + Jumping Air Ssquat + Box Jump
SPORT: Full Swing #55/35 + Goblet Squat #55/35 + Box Jump 24″/20″
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10 Principles of Effective Stretching part 1

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Strength in Conditioning for Friday, May 1, 2015

Over the last 20 plus years, Ann and Chris Frederick have developed, tested, and refined the science and practice of effective flexibility training.  The Stretch to Win® book is based around ten principles that are the foundation of effective stretching.

This three part series will examine the ten principles.  One concept that is reflected in all of the principles is that effective stretching is a form of movement that Chris and Ann call the “Stretch-Wave.”  By actively exploring the range of motion into a stretch with different speeds you can tune your nervous system to your current goals.

Synchronize Your Breathing with Your Movement

Athletes are accustomed to thinking in terms of sets and reps both in terms of exercises and when it comes to stretching.  Instead of thinking of stretches as positions you hold for predetermined amounts of time (statically) – think of stretches as active movements into an expanding range of motion.  The best answer to, “How long should I hold a stretch?” is to use your breathing to exhale into a greater range of motion each rep, before inhaling out of the stretch.

 Tune Your Nervous System to Current Conditions

Thinking of stretching as an active movement allows you to modify the speed in and out of the stretch based on your goals.  Pre-workout stretching prepares your body for movement, whereas post-workout stretching is about relaxation and restoration of range of motion.  Your breathing is what tunes the nervous system during movement – use shorter breathing cycles pre-workout and longer, deeper breathes post-workout when focusing on maximizing range of motion.

Adjust Your Stretching to Your Present Goals

The three factors concerning stretching are intensity, duration, and frequency.  Intensity is the degree of range of motion, duration refers to how long you hold a stretch, and frequency refers to the number of repetitions in one session or throughout the day.  Pre-workout stretching as part of a warm-up will be different than corrective flexibility training where you are trying to fully relax into a restricted range of motion.

Make Gains in Your Range of Motion without Pain

Stretching that is too intense, deep, or prolonged causes a rebound effect where muscles and connective tissue retighten following the stretch.  By synchronizing your breathing with your movement into a progressive range of motion you can maximize your results from stretching.  If you catch yourself holding your breath or tensing up, inhale and exit the stretch and then exhale into another rep.

The gradual increase in range of motion from repeated repetitions while actively stretching pre-workout is similar to warming up during weightlifting.  In weightlifting small ten or fifteen pound increments in weight prepare your nervous system for movement.  Progressing your stretch range of motion an inch or two at a time also tunes your nervous system for maximal results.

Part two of this series will use the principles to address the question, “Where should I stretch first?”

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

10-Stretch-to-Win-Principles
WARMUP
Single Leg Work
Jump rope + Calve Raise + Pistol Roll Downs
Arm circles + Arm Raises
.
CONDITIONING A
8-10 Seated Dumbbell Single Arm Press
8-10 Seated Single Arm KB/DB Row
8 Single Leg Step Up
8 Single Leg Lunge
1-2 Minute Rest After Each Movement
.
CONDITIONING B
Tabata Mash Up
5 Rounds
20 Seconds of Push Up + Sit Up + Air Squat
20 Seconds Rest
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