Be There for the Birthday Brawl

Strength in Conditioning for Friday, October 10, 2014

Next weekend starts early on a Thursday as we celebrate Kannon Kayyem’s 8th birthday with the SICFIT Scottsdale and surrounding community. Bring the whole family down to the gym at 7pm on 10/16 for a Wrestling-Themed-Birthday-Brawl. This is definitely going to be a bash for the history books, complete with wrestling mock-matches, community camaraderie, and family fun! You workout hard with us, so come party hard with us too!
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wrestling

CONDITIONING A
3 Rounds
2 Minutes of jump rope
2 Minute row
Run big lap
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CONDITIONING B
Rope climbs
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CONDITIONING C
Tabata sit ups + push ups
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CONDITIONING D
10 Minutes | 30 Seconds each
Partner tire flip + sledge hammers
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Photo by: Simon Q
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Mobility Warm-up Drills

 

Strength in Conditioning for Thursday, October 9, 2014

If you missed my post about a ‘better warm-up’ – you can check out sequence one here. Sequence two also includes a variety of movements that fall into five categories: breathing, core stabilization, a hip dominant glute activation exercise, single-leg stability exercise, and active shoulder prep.

Bob Takano recently wrote a nice blog for Breaking Muscle called, Why You Should Warm Up Less (Like the Russians Do).” While movement prep and preparing the body for exercise is essential, I agree that some athletes and coaches overdo it when it comes to warming up.

Jordan Syatt wrote a great blog about warming up – referencing Mike Robertson, “As Mike Robertson articulated very well in this article, once the body has sufficiently warmed up, a host of other effects take place such as increased tissue temperature and extensibility, increased excitability of the nervous system, increased joint temperature, and decreased viscosity of synovial fluid.”

So, 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.

The following sequence can be used after a kettlebell carry (heart-rate/core-temperature), along with one or two dynamic stretches, to cover the mobility and motor control aspect of warming up.  This is a great way to incorporate fundamental movements (like face pulls) that are often neglected into a training session.

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

CONDITIONING A
10 Minute EMOM
Constant Jump Rope
1 Burpee EMOM| Add burppee each additional minute
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CONDITIONING B
10 Minute EMOM
3-6 Atlas stones
LIFE: Use wall ball/slam ball/kb
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CONDITIONING C  
8 Minutes
5-8 Single arm heavy Russian KB swing each arm every 30 seconds
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CONDITIONING D
100 Push ups
75 Air squats
50 Sit ups
25 Push ups
900m Run or row
LIFE: 2 Rounds | Reps each
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What Motivates You?

Strength in Conditioning for Wednesday, October 8, 2014

On days where the last thing you want to do is put on your game face and take it with you SICFIT Scottsdale, how do you motivate yourself to do it anyway? Is it your coach? Your classmates? Knowing that you will feel great by the time class is over? Share your go-to strategy in a comment below and you may just be the reason one of your classmates makes it in today!
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SICFITbannerWoman.

CONDITIONING A
5 Round 30 seconds each of:
Bottom of squat hold
Air Squat
Push up
Top of push up hold
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CONDITIONING B
20 Minutes to find heavy double power clean
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CONDITIONING C
5 Rounds
10 Cleans +10 burpees
LIFE: Bang clean barbell
FITNESS: 50% of B
SPORT: 80% of B
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Get RILED UP about being FED UP

Strength in Conditioning for Tuesday, October 7, 2014

“Everything we’ve been told about food and exercise for the past 30 years is dead wrong. FED UP is the film the food industry doesn’t want you to see.” SICFIT Scottsdale wants you to see it, though! And that is why on Saturday, October 25th at 6pm we will be showing this controversial documentary at the gym. Let this film get you RILED UP about being FED UP and fuel your fire to choose foods that fuel your body!

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CONDITIONING A
6 Rounds
8-10 Single arm db row
8-10 Stiff leg db deadlft
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CONDITIONING B
6 Rounds
30 Seconds of strict pull ups
5 Broad jumps
60 Seconds of single or double uners
LIFE: Ring row + air squat
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2 MINUTE REST
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CONDITIONING B
5 Rounds
300 Run repeats
Rest = run time
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Extending the SICFIT AZ Family

Strength in Conditioning for Monday, October 6, 2014

Most of us know a few people who live in or around Chandler, AZ. Have you told them that the gym that has changed your life has opened a sister location in their neighborhood?  If not, perhaps its time to coax your East Valley familia to check out SICFIT Chandler. In fact, why not invite yourself to go with them and scope out the new digs and get a workout in for yourself too! As a fellow SICFITer, you will be welcomed with open arms and treated like family!
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SICFIT Gym Logo EL PASO
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WARMUP
Jog big lap
Foam roll quad, ham, and calve
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CONDITIONING A
5 Rounds
Sprint small lap
30 Seconds of push ups
30 Seconds of seated db press
30 Seconds of sit ups
LIFE: Arm swing sit ups
FITNESS: Hands behind head sit ups
SPORT: Plate behind head sit ups

CONDITIONING B
2k Row
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Remembering Jay “BULL” Middagh

 

Strength in Conditioning for Saturday, October 4, 2014

Lt Col Jay W. Middagh USAFRet, 71, of Scottsdale, AZ, passed away on Aug 28, 2012. Jay “Bull”, was a loving husband, father and grandfather. He was a loyal friend whose laughter and smile touched everyone’s heart. Jay put his heart and soul into everything he did and made those around him better. He was a man strong in his convictions with a true patriot heart.

SICFIT Gyms across the country dedicate October 4th, the anniversary of this great loss, to Jay. Please join us at Northsight Park at 8am to commemorate Jay with a workout created in his honor.

Jay3

Jay “BULL” Middagh
SPORT
800m Plate run 45/35
50 Plate burpee
50 Walking OH Lunges
50 Plate thrusters
50 Walking OH Lunges
50 Plate burpees
800 M run with plate
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FITNESS
400m Plate rune  25/10
25 Plate burpees
25 Walking OH Lunges
25 Plate thrusters
25 Walking OH Lunges
25 Plate Burpees
400 M run with plate
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LIFE
400m Run
15 Burpees
15 Walking lunges
15 Air squats
15 Walking Lunges
15 Burpees
400m Run

What are you doing this weekend?

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Strength in Conditioning for Friday, October 3, 2014

This weekend SICFIT Scottsdale will be buzzing with the sound of building barbells, bouncing bumper plates, and lots and lots of learning.  That is because we are hosting the USAW Level One Sports Performance Coaching Certification Course this Saturday and Sunday. Sign up for a last minute spot in the course by clicking the link above.
But if you’re not participating, don’t think that just because our gym will be occupied gives you a Saturday morning pass to abandon your workout! Nope! We’re taking our training outdoors just in time for the Autumn weather and meeting at Northsight Park at 8am. Looking forward to seeing you there!
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Northsight-PArk.
WARMUP
Partner stretch + foam roll + band/PVC mobilization
Wall squats 3×1 minute each with 30 second rest
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CONDITIONING A
5 Rounds with 2 minute rest
Front squat + Sit ups
LIFE: 10-12
FITNESS: 6-9 + Strict sit up hands behind head
SPORT: 3-5 + GHD sit ups
5x rounds 2 min rest all Sit ups are x11
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CONDITIONING B
2 Rounds
1 Minute jump rope + 1 minute push up
1 Minute jump rope + 1 minute air squat
1 Minute jump rope + 1 minute burpee
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Battle of the SICest

Strength in Conditioning for Thursday, October 2, 2014

We are just two short months away from the battle Of the SICest. SICest of the Southwest returns for round three, this time with a new spin on the old sport of Strength in Conditioning FITness. This year, earning the title of SICest will depend on more than independent strength, endurance, and mental poise. It will depend on team work — the kind of teamwork where members anticipate each others needs; the kind of teamwork that fosters mutual respect; the kind of teamwork where strengths and weaknesses are weaved together to leave no factor of fitness unaccounted for. SICest of the Southwest III will feature 24 teams of 6 athletes in each of the following categories who will battle it out on our Grid Arena.

Team SPORT (Advanced)
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This year SICFIT Scottsdale will be the HOST facility for the SICEST of the SOUTHWEST III. If you would like to compete, volunteer, judge or sponsor in any capacity use the corresponding links or email info@SICFIT.com.
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SSW III.
WARMUP
Run small lap + row 250
3 Rounds:
10 Push ups  + sit ups + air squats + ring row + pelvic thrusts
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CONDITIONING A 
4 Rounds with 90 second rest after each full round
10 Single arm db/kb row
10 Seated single arm bicep curl
Tempo = 40X1
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CONDITIONING B
3 Rounds
500 row + 21 KB swings + 12 pull ups
LIFE: Russian swing + jumping pull up
FITNESS: 55/35 Russian heavier or American lighter
SPORT: 75/55
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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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.Half-Kneeling-Face-Pull

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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