That Awkward Moment When you Lift a Stone From Ground to Shoulder

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Strength in Conditioning for Friday, June 12, 2015

It’s one thing to lift heavy when we’re working with a barbell. It’s familiar, easy to hold on to, and designed to be tossed around. But what happens when mwe need to move an awkward piece of furniture or put our luggage in an overhead storage compartment on a plane?

We may have the strength to do these tasks from our barbell work, but do we have the functionality? Do we know how to best position our bodies around these awkward objects to lift them safely and efficiently?

If you workout at SICFIT Scottsdale — the original Functional Fitness Gym in Arizona — you do! In today’s workout especially, functional fitness takes center stage because today we will be play with some Atlas Stones! You know, those big cement stones you’ve seen on TV where half human/half hulk men and women throw em’ around in Strongman competitions.

By working with these stones we transfer the skills we’ve learned in our barbell lifts into lifting randomly shaped objects — which we are more likely to come across in our day to day lives. So not only will you be getting a great workout, but you’ll be making your life more functional as well!

atlasStone

WARMUP
10 Minutes of Jump Rope
Minute 1 = 1 Burpee
Minute 2 = 2 Burpees
… All the way to 10
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STRENGTH & SKILL
Atlas Stones Skill
Then…
10 Minute EMOM
3-6 Atlas Stone Ground to Shoulder
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CONDITIONING
100 Push Ups
75 Air Squats
50 Sit Ups
25 Burpees
900 Meter Run or 1k Row
LIFE: 25 of Each Movement | 2 Rounds
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Get Those Dang Dubs

 

Strength in Conditioning for Thursday, June 11, 2015

Double unders… one of those exercises we love to hate! That is, before we learn the tricks and tips to make em’ smooth, seamless, and dare I say EASY!

Coming up next Thursday (6/18) at 7pm Coach Luke will help us turn those dubious double unders into a downright strength! Whether your singles are still shakey, or are looking to smash your old double under PR, this clinic is for you!

In this active, hands-on clinic Coach Luke will help you pinpoint your current flaws in in form and mental road blocks to help you JUMP forward in this skill. You’ll leave feeling confident, a bit sweaty, and ready to tackle the next jump rope workout we program here at SICFIT Scottsdale!

The value you get from this Double Under Clinic is way beyond the 15 bucks it costs to attend. Sign up Today!

doubleounder

WARMUP
2K Partner Row
Switch Every 200 Meters
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MOVEMENT PREP
Kettle Bell Swings
Kipping Pull Ups
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STRENGTH IN CONDITIONING
3 Rounds
500 Meter Row
21 Kettle Bell Swings
12 Pull Ups
LIFE: Ring Rows + Russian Swings
FITNESS: Jumping Pull Up + Russian Swing 55/35
SPORT: Kipping Pull Up + American Swing 55/35
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STRETCH

Healthy Lifestyle Lessons That Last A Lifetime

 

Strength in Conditioning for Wednesday, June 10, 2015

At SICFIT Scottsdale, we believe that it’s important to teach our kids healthy habits from an early age. By instilling these values while their young, maintaining a healthy lifestyle will feel natural to our children, making it easier for them to make positive choices through their teen years and into adulthood.

This is why SICFIT Scottsdale and SICFIT Chandler offer our Summer Kids Camp twice a year every summer. During these camp sessions, we use fun and engaging workouts, activities, and games to teach your kids about nutrition, exercise, positivity, teamwork, and self-confidence. The impact of these lessons last much longer than the week of our camp, with the power to positive influence impact child for the rest of their lives!

To register your child or teen for one of our upcoming camp sessions, follow these links!

June 22-26: Lil’ Beasts Summer Camp Session 1
July 13-17: Teens Sports Performance Camp
July 6-10 Lil’ Beasts Summer Camp Session 2

11074597_10153214676344515_6545079520787899000_o

WARMUP
Coaches Choice
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CONDITIONING A
6 Rounds | Slow Tempo 5011
8-10 Single Arm Dumbbell Ro
8-10 Stiff Leg Dumbbell Deadlft
2 Minute Rest
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REST
3 Minutes
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CONDITIONING B
6 Rounds
5 Strict Pull Ups
30 Seconds Lunge
20 Seconds Rest
60 Seconds Jump Rope
2 Minutes Rest
LIFE: Ring Row/Positioned Lunge
>
CONDITIONING C
5 Minute EMOM
6 Burpees
7 Burpees
8 Burpees
9 Burpess
10 Burpees
…or
5 Burpees
5 Burpees
5 Burpees
5 Burpess
5 Burpees
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Sweat n’ Shop Till You Drop with Asics and SICFIT

 

Strength in Conditioning for Tuesday, June 8, 2015

Turn your stroll around the Scottsdale Quarter into a sweat dripping, heart racing, muscle pumping workout! This and every Thursday until August 13th, SICFIT Scottsdale joins forces with Asics to bring you a free fitness class right in The Quarter!

During these classes you will get a great feel for the kind of workouts you can count on from any SICFIT gym in the nation, including the three located around the Phoenix metropolitan area. In all of our classes, we focus on functional fitness performed in a safe, fun, and encouraging environment.

Worried you can’t keep up? No need! Our classes are great for fitness newbies because all of our exercises can be modified to suit any and all levels of ability.

Come check it our for yourself this Thursday night at 6:30 at Asics. After the workout, talk to one of your SICFIT coaches to schedule a free introductory session. Looking forward to seeing you at Asics!

ARIZONA SICFIT LOCATIONS

SICFIT Scottsdale
Scottsdale, AZ
(480) 922-3253

SICFIT Old Town
Scottsdale, AZ
(480) 718-5041

SICFIT Chandler
Chandler, AZ
(480) 553-7603

Oh yeah…Send this link over to your friends and family who might like to join you!

asicsfrontfinal

WARMUP
5 Rounds
30 Second Squat Hold
30 Second Air Squat
30 Second Push Up
30 Second Top Push Up Hold
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OLYMPIC WEIGHTLIFTING
Hang Power Clean Progression and Practice
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CONDITIONING
5 Rounds For Time
10 Hang Power Cleans
10 Burpees
LIFE: Barbell
FITNESS: 50%
SPORT: 80%
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STRETCH
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Every Moment is Brand New

 

Strength in Conditioning for Monday, June 8, 2015

We are not what we have done, or what we will do.

We are not our regrets, or our expectations.

We are brand new in each and every new moment.

We are in a constant state of becoming.

Who do you want to be, right here, right now?

Simply say the word, and you are.

behappy

WARMUP
10 Minute Row Clinic
500 Meter Row 60%
2 Minute Rest
500 Meter Row 80%
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CONDITIONING
6 Rounds
8 Dumbb push press x8
6 Kettle bell/Dumbbell Single Arm Row
6-8 Barbell Ab Roll Outs
50 Mountain Climbers
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CONDITIONING
500 Row 80%
2 Minute Rest
500 Row 100%
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10 Benefits of Planking

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Strength in Conditioning for Saturday, June 6, 2015

Whose up for challenge?! SICFIT Scottsdale has got one for ya. And even though it’s going to demand almost everything you got — it’s gonna give just as much right back to you.

After your workout today, we’re challenging you to hold a plank for five minutes! Do whatever you have to do to stay up there — take side planks, shift back and forth from hands to elbows, take a half plank from the knees — just keep planking!

If you need a little motivation to hold on for the full five, check out this list of plank’s incredible benefits on mind, body, and soul!

Planks Help Us To…

  1. Rehab injuries, especially back injuries,
  2. Move past strength training plateaus,
  3. Improve energy transfer from lower to upper body,
  4. Strengthen and tone the deep core, legs, and arms,
  5. Increases flexibility in the shoulders, hamstrings, and feet,
  6. Straighten out posture by correcting posterior and anterior pelvic tilt (pelvis tilted forward and backwards, respectively),
  7. Relieve stress my stretching and strengthening muscles in the shoulders and legs that get stiff and build tension,
  8. Enhance mental toughness,
  9. Elevate mood,
  10. Induce feelings of empowerment.

PrivateTraining

 

WARMUP
Coaches Choice
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STRENGTH
Heavy 3 Rep Deadlift
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WOW #13
12 Minute AMRAP
LIFE: 3 Deadlift + 5 Burpees + 7 Lying Knees to Elbows
FITNESS: 3 Deadlift 135/95 + 5 Burpees + 7 Leg Raises from Bar
SPORT: 3 Deadlift at BW for Men 80%BW for Women + 5 Burpees + 7 Toes to Bar
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FINISHER
5 Minute Plank
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Thoracic Hypomobility and the Elevated Ribcage

 

Strength in Conditioning for Friday, June 5, 2015

Your low back pain may be have nothing to do with your low back at all. For many of us, pain in the lumbar spine (low back) is actually caused by lack of mobility in the upper back, or the thoracic spine.

The following video by Dr. Craig Liebenson provides an excellent sequence for addressing thoracic stiffness.

Poor ribcage depression causes lumbar hyperextension and low-back pain.

The low back discomfort during the wall bug exercise is from hyperextension of the low back during the leg lowering.  Athletes that have poor thoracic mobility will extend through the lumbar spine as a compensation pattern.  The ‘ribcage down’ position is essential for low back stability for overhead lifts.

The exercises on the foam roller are great pre-workout drills for athletes who need to improve ribcage position for pullups, presses, and overhead squats.

The graphic below (right drawing) shows excessive ribcage flair, lumbar hyperextension, excessive anterior tilting of the shoulder blade, and overstretched abdominals.  The result is potential low back pain and limited shoulder flexion.

Ribcage-Elevation

 

Note how stiffness (hypomobility) in the thoracic spine limits the athlete’s ability to keep his ribs down during leg and arm movement.

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

Related Resources

Functional Training Handbook by Craig Liebenson 

WARMUP
Indian run, follow the leader… *Coach lead your army outside & down the road to victory >15
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STRENGTH
Spend 5-7 min building to a heavy 5 rep seated strict press use dumbells and benches/boxes
A1 x5 rep DB press
A2 x5 burpee long jumps *LIFE/THERAPY lunge or plank **Deconditioned NO JUMPING
A3 x6 touch and go shuffle runs 10’ *LIFE/THERAPY AD or row :30 sec
2 min rest repeat x4
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CONDITIONING
Teams of two. 200 Russian kettle bell swings. Unlimited substitutions. Partner B must hold a slam ball overhead.
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How Deep Can you Squat?

 

Strength in Conditioning for Thursday, June 4, 2015

Did you know that the squat is the anatomical, evolutionarily-derived resting position for humans? That’s right my friends, according to human evolution, the bottom of your squat is supposed to be so comfortable that you feel like you’r resting! Say what?!

Unfortunately for most of us in the industrialized, western world, our evolutionary track has taken a turn for the worse… or at least a turn towards the sedentary. Chairs, couches, automobiles — these are all modern inventions that have tightened our hips, weakened our core, and shortened our hamstrings so much that we must literally relearn how to achieve our own basic, human, anatomical nature — of which the air squat is a prime example.

Today’s skill portion at SICFIT Scottsdale will tap us back into our ancestral roots by focusing exclusively on the air squat. We will address all of the squat’s components — including flexibility and mobility, core and leg strength, balance and coordination, and more.

While you may not leave class today with the perfect air squat, have heart. Just like with anything else, even this basic skill has a learning curve. Especially when you have spent the rest of your life learning how NOT to squat!

BabySquat

WARMUP
4 Minutes of Rowing
3 Minutes of Jump Roping
2 Minutes of Runnin
1 Minute of Burpees
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OLYMPIC WEIGHTLIFTING
Power Clean Progression
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SKILL
Air Squat
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CONDITIONING
LIFE: 1k Row + 25 Air Squats + 25 Hang Cleans +25 Air Squats
FITNESS 2k Row + 25 Plate Air Squats 25/45 + 25 Hang Cleans + 25 Air Squats
SPORT: 2k Row + 25 Pistols + 25 Hang Cleans
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Redefining Fitness

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Strength in Conditioning for Wednesday, June 3, 2015

At SICFIT across the nation, we believe in a fitness that is prepared for anything and everything. We believe in a fitness that values function and efficiency over frills and fancy equipment.

Your coaches at your local SICFIT gym are trained in physical disciplines that range across the board from Olympic Weightlifting, to Yoga, to Strength in Conditioning, to CrossFit, to Strong Man, to endurance sports, and much, much more.

We believe that each of these fitness philosophies brings something to the table and we believe that harnessing the power of all of them leads to the worlds best fitness results!

If you’re ready to throw away what you thought you knew about health and exercise and get on board with the leaders on the cutting edge of fitness, then you are ready for the SICFIT Difference. Choose from any one of the following locations and call us for your free introductory session today!

SICFIT Gyms Nationwide

SICFIT Scottsdale
Scottsdale, AZ
(480) 922-3253

SICFIT Old Town
Scottsdale, AZ
(480) 718-5041

SICFIT Chandler
Chandler, AZ
(480) 553-7603

SICFIT San Diego
San Diego, CA
(858) 225-5850

SICFIT El Paso
El Paso, TX
(915) 307-1720

WARMUP 
1k Row or 900 Meter Run
100 Lunges
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STRENGTH
5 Rounds
10 Lying Knees to Elbows
10 PVC Pass Through
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CONDITIONING
20 Minute AMRAP
5 Pull Ups + 7 Push Ups + 9 Sit Ups
LIFE: Ring Row | 1 Round Fast | 1 Minute Rest | Repeat
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The SICFIT Difference

Strength in Conditioning for Tuesday, June 2, 2015

When you think about all the positive ways your life would transform if you received the highest quality fitness training each and every week, what do you imagine?

Do you imagine changing your LIFE for the better? Reversing the effects of illness and injury, losing the weight you need for independence, freedom, and longevity?

Do you imagine cultivating the best FITNESS of your life? Finally breaking through your strength plateaus, feeling more confident in your skin than ever before, and actually enjoying your workouts?

Do you imagine reaching your fullest potential in your SPORT of choice? Competing with the best, confident that you have received the pinnacle of training that will make you come out on top?

Regardless of what your goals for Strength in Conditioning are, SICFIT has the experts that will help you get there.

In every class, personal training session, and seminar, we work off our LIFE | FITNESS | SPORT paradigm, meeting YOU where you’re at on your fitness journey, helping YOU achieve the results you’re looking for.

There is no time like the present. If you’re ready to transform you LIFE, FITNESS, or SPORT click here or call us today for your free intro class today.

lifefitnesssport

WARMUP
Dynamic Movement
5 Rounds
30 Seconds Sit Up
30 Seconds Superman
STRENGTH in CONDITIONING
5 Rounds
5 Touch and Go Deadlift
1 Minute of Jump rope 1 min
21 Push ups
2 Minute Walking Rest
 LIFE: 3-4 Rounds | 11 Push Ups
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CONDITIONING
2k Row for Time
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