Rowing – Total Body Training

Strength in Conditioning for Wednesday, July 8, 2015

When it comes to full body workouts, we kinda know our stuff here at SICFIT Scottsdale. In fact, as the original functional fitness gym in the Phoenix Valley, there aren’t very many exercises we do that don’t benefit the entire body.

But out of all the full body functional movements we do — from burpess, to snatches, to toes-to-bars — there is one that is the pinnacle of all our total-body torture methods. Er… training methods! We meant to say training methods!

For us at SICFIT, this all-in-one workout is the rowing machine. Targeting nearly every muscle group in the body, a few minutes on one of our rowers will leave your legs shaky, your arms feeling like jello, and your back and core sore and your heart rate raging!

And if you’re thinking this sounds like a bit to much to handle, thinking again! Just like all of our exercises as SICFIT Scottsdale, you control the intensity. We do encourage you to push yourself to get the most out of your workout, but we also acknowledge and respect that this looks different for each and every individual.

Another reason we love the rowing machine at SICFIT is because it can be used to help our members achieve all sort of fitness goals, whether you are trying to lose weight, strengthen and build muscle, or are an athlete in training — the rower can help you get there!

We incorporate the rowing machine into our warm ups and conditioning programming several times a week.  To see these rowers in action and to try one out for yourself, give us a call at 480-922-3253 and schedule your free intro session!

RowingPic

WARMUP
Dynamic Movement
Then,
5 Minutes
30 Seconds: Sit Ups & Pelvic Thrusts
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STRENGTH in CONDITIONING
5 Rounds
10 Stiff Legged DB Deadilft (31×1)
21 Air Squat AFAP
5 Broad Jump| LIFE: Lunge in Place
2 Minute Walking Rest
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CONDITIONING
3 Rounds
250 Meter Row + 15 Kettle Bell Swings
LIFE: Russian Swings
FIT/SPORT: 55-75
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3 Fitness Options to Turn Tuesday Into Your Highlight of the Week

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Strength in Conditioning for Tuesday, July 7, 2015

When is the last time that you looked forward to a Tuesday?

If you’re answer sounds something like, “Uhhhhh?” or “I haven’t the slightest clue,” Or “Never,” it’s about time for all that to change!

The spice of life is all about trying new things and constantly learning, growing, and evolving. At SICFIT Scottsdale we take this philosophy to heart and are constantly switching things up to challenge our members in new and interesting ways.

We offer several different training options to suit various lifestyles, fitness goals, and personal preferences.

  • The first training option is participating is group classes. In this option you will workout along side of your classmates during one of our general fitness classes that run throughout the day. Each class is always facilitated by one or several coaches who provide over all instruction as well an individual guidance. This option is great for all levels of fitness and experience.
  • The second training option is to work individually with one of our expert coaches in our private training program. With this option, you and your coach will work together to devise an over all health and fitness plan that is based off of your individual goals and needs. This option is the perfect fit for you if you are working towards very specific goals or prefer training outside of group settings.
  • Finally, in our corporate/organizational wellness option, our expert coaches come to your business or organization to provide fitness training that is proven to increase employee/member health, happiness, and intrinsic motivation and satisfaction! Each company’s/organization’s training plan is designed based on their specific goals and needs.

Follow this link to read more about these three fitness options and then call us at 480-922-3253 to get started!

Ranger group 3

WARMUP
1k Row
Dynamic Movement for Hips and Shoulders
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STRENGTH
2 Times Through with Increasing Weight
2, 4, 6, 8
Back Squat
Ring Row
Single Arm Russian Kettle Bell Swing
2 Minute Rest After Each Full Set
FITNESS: American Swing + Negative or Strict Pull Up
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CONDITIONING
1 Minute Max Push Ups
Then,
5 Minute EMOM
1/2 Max Push Up Score
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Bigger, Faster, Stronger Teen Summer Camp

 

Strength in Conditioning for Monday, July 6, 2015

The most valuable lessons we learn in life happen through facing challenges. SICFIT Scottsdale believes that we learn best in these challenges when we have an encouraging community behind us, supporting us along the way.

SICFIT Athletes of all ages, ability, shapes, and sizes get to experience this week in and week out in our Strength in Conditioning facilities across the nation. And starting this week at SICFIT Scottsdale, we get to offer this same transformative environment to our teens in the Bigger, Faster, Stronger Teen Summer Camp.

Everyday this week from 9am to 12pm, teens ages 12-17 will face physical and mental challenges related to teamwork, leadership, integrity, and communication. By teaching our kids these lessons through functional fitness, we don’t only develop and train their bodies, we also develop and train their character.

If you want your teen to get in on this action, click here to sign them up!

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WARMUP
3 Rounds
Mobility in Movement
Barbell Strength Progression
100 Single Jumps
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STRENGTH
3 Rounds
3×10 Leggels
8 Perfect Air Squats with 3 Second Hold at Bottom
Then,
3 Rounds
Dumbbell Superset with Progressive Weight
10 Each: Press + Curl + Push Press + Hammer Curl
Rest 1-2 Minutes
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CONDITIONING
6 Rounds
30 Seconds Max Air Squat + 30 Second Rest
30 Seconds Max Burpee + 30 Second Rest
1 Minute Rest
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The Benefits of Foundation Training

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Strength In Conditioning For Saturday, July 4, 2015

Foundation-Training

 

What is Foundation Training?

Foundation Training is a training system that focuses on strengthening the back of the body to eliminate chronic pain and restore normal movement. Eric Goodman, developed the approach based on his experience treating patients as a chiropractor and trainer noting that, “Ninety percent of people with back pain symptoms will feel better within two months, no matter what treatment is used, but the pain will return.”

His training system restores movement and muscle function to eliminate chronic pain by strengthening the back of the body.  A key component to upright posture and lumbar spine health is learning to avoid lumbar flexion and restore movement through the hips.

The graphic below is an illustration of what Tom Myers refers to as the superficial back line.  Many of the movements in the program strengthen the superficial back line as well as the glutes and lats – muscles that extend the body and decompress the low back.

Superficial-Back-Line-Anatomy-Trains

 

The book outlines three workouts that last about 20 minutes.  The first workout is meant to eliminate back pain and focuses on five positions including the foundational exercise, “The Founder.”  The workouts can easily be incorporated into an existing training program and used as a warmup or cool down from exercise.

The video above is a sample Foundation Training workout.  For more information see Dr. Mercola’s blogs on Foundation Training below. Eric’s book, “Foundation” can be purchased here (available on a kindle or ipad). I highly recommended his simple and effective training system for back health and good movement mechanics.

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

Foundation Training Related Resources

Foundation Training Website

Dr. Mercola: Foundation Training Can Help You Maximize Strength

Dr. Mercola: New and Revised Foundation Training Exercises

Breaking Muscle: Foundation Training – Relieve Pain & Improve Performance

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WARMUP
2 Minutes Row + Run + Airdyne
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SKILL
Rope Climbs + Squats
Stones/ Heavy Medicine Balls
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CONDITIONING A
10 Push Ups + 20 Meter Sprint
9 Push Ups + 20 Meter Sprint
8 Push Ups + 20 Meter Sprint
7 Push Ups + 20 Meter Sprint
…. All the Way to 1 Push Up
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CONDITIONING B
5 Air Squats + 30 Single or Double Unders
10 Air Squats + 30 Single or Double Unders
15 Air Squats + 30 Single or Double Unders
20 Air Squats + 30 Single or Double Unders
25 Air Squats + 30 Single or Double Unders
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CONDITIONING C
300 Meter Row + 10 Burpees
200 Meter Row + 20 Burpees
100 Meter Row + 30 Burpees
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Training Static Holds With Ring Tucks

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Strength in Conditioning for Friday July 3, 2015

At SICFIT Scottsdale we use all sorts of training methodologies to enhance our fitness and produce the results we want. One such methodology is becoming increasingly popular. It is an offshoot combination of basic gymnastics and bodyweight exercise. It’s called Static Exercise.

Static Exercise involves holding a “position that is mechanically disadvantaged for timed sets.” An example of this could be something as basic and simple as a plank, to something as challenging and impressive as a full front lever.

FrontLever

Full Front Lever Performed By Mike Fitch

As with all of the skills we work on here at SICFIT Scottsdale, we work in progressions. Static Exercise lends itself well to this learning style, as each position can progressively become more and more challenging by making it more “mechanically disadvantaged.”

Today we start with one of the most basic holds, the Ring Tuck. By training and increasing our capacity for this static hold ,we are building ourselves up to be able to tackle those that are more difficult.

Once you’ve mastered the ring tuck, start working on your ring L-sit. From there you can progressively start to challenge your position, working your way up to achieve some of the most impressive, gravity defying holds out there!

WARMUP
300 Meter Run
3×10 Push Up + Air Squat + Sit Up
Walk Lap as Class
.
CONDITIONING A
4×10 Ring Row | 1 Minute Rest
4×5 Ring Push Ups | LIFE: Negative Push Ups | 1 Minute Rest
4 Max Ring Tuck Holds | 1 Minute Rest
4×10 Dumbbell Super-set: Lateral Raise + Bicep Curl + Front Raise + Hammer Curl | 90 Second Rest
3-5 Minute Walking Rest
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CONDITIONING B
12 Minutes
20 Seconds ALL OUT Row
40 Seconds EASY Row
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Bodyweight Fitness Benefits + Free Class!

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Strength in Conditioning for Thursday, July 2, 2015

If you think you need to lift weights to be fit, think again! Bodyweight exercise is one of the most effective forms of training to achieve all sorts of fitness goals.

  • Increased strength and stamina,
  • Weight loss,
  • Stronger core,
  • Better balance and coordination,
  • Muscle tone,
  • Increased energy,
  • Healthier heart and lungs,
  • Ability to rehab old injuries,
  • Safe for all levels of fitness.

These are all benefits you can look forward to from bodyweight training.

SICFIT Scottsdale is bringing these benefits to the community with a FREE bodyweight fitness class at the Athleta Store at the Kierland Commons — Sunday Funday Sweat and Shop! These classes will be held July 12th, August 16th, September 13the, and October 11th at 11am. Keep Bring the whole family, as this workout is suitable for all ages and fitness levels!

After the workout, ask your SICFIT coach about the bodyweight fitness classes we hold each week at our several valley locations. And if you are looking to lift, we offer plenty of that too! Talk to your coach about signing up for a free intro session!

Looking forward to seeing you all at Athleta, Sunday July 12th!

Athleta Flyer

 

WARMUP
PVC Mobility
Press Progression.
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STRENGTH
Barbell Complex: 1 Power Clean + 2 Front Squats + 3 Shoulder to Overhead
Then,
1 Barbell Complex EMOM for 15 Minutes
LIFE: Sub Hang Power Clean + Push Press
FITNESS/SPORT:Push Jerk/Split
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CONDITIONING
30 Push Press + 10 Burpees Over Bar
20 Push Press + 10 Burpees Over Bar
10 Push Press + 10 Burpees Over Bar
..

 

Strength Is…

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Strength in Conditioning For Wednesday, July 1, 2015

Strength is the confidence of knowing you can achieve anything you set your mind to.
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Strength is gracefully facing and overcoming challenges.
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Strength is not needing anyone’s help — for anything — but being open to receiving it.
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Strength is putting yourself, your health, your wellbeing first — so that you can give more to the world around you.
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Strength is beauty that doesn’t wash off in the shower and can’t be bought in a trendy boutique — but pervades every cell in your body.
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Strength is living fearlessly, loving ferociously, and learning something new every single day.
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This is the kind of strength we harness at SICFIT. Come it experience it for yourself with a free introductory session by calling 480-922-3253.
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For a little more inspiration, watch this video interview with some of the strong women of SICFIT. You can find these women and women like them in all of our classes, but especially in our women’s only classes, offered Tuesdays and Thursdays at 9:30am.

WARMUP
10 Minutes
Air squats + Push Ups + Burpees + Dynamic Movement
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STRENGTH
5 Rounds
5-8 Bench Press
5-8 Single Arm Dumbbell or Kettle Bell Row
5-8 Dumbbell Hang Power Clean
5 Burpees | LIFE: Walk Out Burpees
10 Strict Sit Ups | LIFE: Crunches
20 Flutter Kicks Each Leg | LIFE: 10-30 Second Plank
3 Minute Walking Rest
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CONDITIONING
1600 Partner Row Sprint
*Split Any Way
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Who Wants to Be in the Muscle Up Club?

 

Strength in Conditioning for Tuesday, June 30, 2015

SICFIT Scottsdale is officially accepting applications to become a part of the coveted Muscle Up Club! If you don’t quite have this skilled mastered yet, have no fear, because we just so happen to be the experts on helping you get there!

Next week on 7/9, SICFIT Scottsdale is hosting our Muscle Up Clinic where we will teach you the skills, drills, and strengthening exercises you need to get you on top of those rings!

Just like all of the skills we learn at SICFIT, the most important thing to remember is to be patient with yourself. There is always a learning curve and it is essential to master each step along that upward curving slope before moving on to the next.

This clinic will break down each and every step needed to kip your way right into that Muscle Up Club! Join us!

MuscleUp

WARM UP 
10 Rounds
1 Minute of Jump Rope
1 Minute of Push Ups
30 Second Plank
30 Second Rest
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SKILL
Double Under
Handstand Hold
>
CONDITIONING
5 Rounds for  Time
250 Meter Row
12 Handstand Push Ups
9 Kettle Bell Swings
LIFE: Push Ups + Russian Swing
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What Are Your Kids Doing This Summer?

 

Strength in Conditioning for Monday, June 29, 2015

Last week officially ended our first Summer Camp session for the 2015 school year. Throughout the week we played fun fitness games, prepared healthy snacks, and learned the basic and important stuff about nutrition and living a long, healthy life!

If you want your kiddo to get in the action for the next session, get them registered ASAP! We have the second round of the Lil’ Beasts Kids Camp fro 5-12 year old coming up July 13-17. And for your teens we’ve got the Bigger, Faster, Stronger, Athletic Camp coming up July 6-10th.

Register by clicking the links above!

 

SIC WORKOUT 1
Short Dynamic Warm Up
Then,
1 Minute Row + Run + Jump Rope
1 Minute Air Squat + Push up + Sit Up
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SKILL
Front Squat
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CONDITIONING
5 Working Rounds
5 Front Squat
8 Strict Chin Up | 30 Second Rest
12 Strict Push Up | 30 Second Rest
130 Meter Run or Row Sprint
2 Minute Rest
LIFE: 3-5 Rounds | 8 Tempo Ring Row + 5 Kettle Bell Goblet Squat + 8 Tempo Push Up 30 Second Airdyne
SPORT: Weighted Chin Up + 7 Strict HSPU
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15 Healthy and Hydrating Foods For Summer

Strength in Conditioning for Saturday, June 27, 2015

It’s getting hot out there! With summer time in full swing, its more important now than ever to make sure you are staying hydrated!

You know the SICFIT mantra when it comes to water consumption… and if you don’t, let us remind you…

For adequate hydration drink your bodyweight in ounces of water every day.

But in addition to intaking mother nature’s finest fluid, we can also use her bounty to stay hydrated through the foods we eat. Below is a list of healthy and hydrating foods that will help you beat the heat this summer!

Healthy and Hydrating Foods

  1. Cucumbers
  2. Tomatoes
  3. Jicima
  4. Raw Squash Varieties
  5. Watermelons, cantaloupe, and other melon varieties
  6. Grapes
  7. Raw peppers
  8. Apples
  9. Strawberries, blueberries, and other berry varieties
  10. Leafy greens (but go for the less dense varieties like spinach, arugala, dandelion greens, and parslane)
  11. Papaya
  12. Mango
  13. Citrus fruit like oranges and grapefruits
  14. Celery
  15. Radishes

hydrating foods

 

WARMUP
Med Ball Fun — Toss, Slam, Wall Ball, Thruster, Sit Up
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SKILL
Handstand Hold
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STRENGTH
Shoulder Press 3×5 |2 Minute Rest
Push Press 3×3 | 90 Second Rest
Split Jerk 1.1.1 | 60 Second Rest
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CONDITIONING
8 Minute AMRAP
3 Air Squats + 3 Burpees + 3 Ball Slams
6 Air Squats + 6 Burpees + 6 Ball Slams
…. And So On by 3s
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