Rowing the Distance

 

Strength in Conditioning for July 3, 2014

Today is one of those, “time to put in work” days at SICFIT Scottsdale. Capping off a warmup (that in itself is a leg burner) and a 13 minute EMOM, we will be going (or should we say rowing?!) the distance for 18 long minutes. Use the instant feedback from our Concept 2s to adjust and maintain the perfect pace for you that is both challenging and sustainable. It can be tempting to mentally check out when rowing for this relatively long duration, but don’t allow yourself. For as soon as the brain checks out, the body does too. Use each and every pull during this 18 minutes to practice form, efficiency, and power.
.
RowingPic.

WARMUP
3 Rounds
300 Meter run + 1 minute bottom of squat + 1 minute of air squats
 .
CONDITIONING A
13 Minute EMOM
Odd minute: 3 Press + 5 push press
Even minute: 5 long jump *fast and rebound*
 .
CONDITIONING B
Row for total distance in 18 minutes
>.

“GET FIT or DIE”

Happy 4th of July SICFIT Scottsdale.  No other holiday in America represents SICFIT like the fourth. Freedom, family and fitness. In honor of this special day I will be leading a group up Pinnacle Peak this Friday July 4th at 5:30 am. A few of us have been coming together on early Saturday mornings consistently all of June and decided to get one more in before the weekend celebration. This is truly a special parkway that is enjoyable for all ages and fitness levels. Both my kids Kanon (7) and Camille (6) have hiked and ran the mountain. Then you are all invited to come back to SICFIT Scottsdale and enjoy an additional class on us. Class times on July 4th are at 8am & 12pm ONLY. Bring a friend!

Kids camp session one was an amazing and delightful joy to have over 15 kids learning nutrition and fitness from our team of coaches. The second session and the Bigger, Faster, Stronger Teens program still have spaces available. Our 6th annual jump rope- a thon not only created some buzz on the local television stations it   was because of our amazing members who helped raise over $4,500. This month the theme around the gym and Scottsdale seems to be traveling, so why not start out this newsletter with some tips to stay on track this summer travel season.
  1. Pack a soft cooler with you wherever you go. Invest is some quality ice packs that can keep cold water, fruit and even meals fresh.
  2. Head into a grocery store for road trip meals. We love running into Trader Joes on the way out of town to get some fun fit snacks. Some of my personal favorites. Chicken salad & berries for lunch. Kind bars, apples and almond butter for snacks and macadamia nuts, bananas & dark chocolate for dessert. If you have kids put them in charge and let them be the chef for a meal.
  3. Be sure to pack plastic forks, spoons, knives and napkins. Tuck a plastic grocery bag in the side of your cooler for your trash.
Now sit back, relax and enjoy this beautiful country without the fear of fast food, relatives and bad barbecues.
If you head south to San Diego this summer be sure to drop in to SICFIT San Diego located just east of the 805 & 15 freeways off of Miramar road across from the Naval base. As a current member of any SICFIT gym you can train at any one of our three locations. We are excited to announce our newest gym SICFIT El Paso which just recently opened it’s doors, so if you’re traveling to Texas be sure to drop in and get your workout on.  If you have no plans of leaving Arizona then you might as well spend some time with us getting FIT. As we tend to wear less clothes this time of year it is important to remember your abs are sculpted in the kitchen and your butt in the gym. Which is why we have added a few seminars, events and challenges to the summer school curriculum. Although we have sign up sheets on clip boards in the gym you can sign up right here for any events listed below. Just reply to this email with your name and what events you would like to register for.
Thank you all for your continued dedication and desire to be healthier.
Luke Kayyem
Gear: 
Order the latest SICFIT gear and stand out in a crowd this 4th of July weekend with our latest from the “Freedom” line. “Get Fit or Die” with the active line and look out this fall for the Arizona college collection ASU & U of A. Use promo code SICFIT for 10% off your order and pick up in the SIC store.
Nutrition: 
“Food as Fuel“ a free seminar on how and why to eat clean foods for LIFE | FITNESS | SPORT Thursday, July 17 at 7pm. If you’re more of a hands on learner mark your calender for our signature cooking show August 1st at 6pm for cooking with the Kayyem’s where Najla and I will show you how to shop, prep and cook healthy meal options for the entire family. $20 for members and $30 for couples. Dinner is included.
Education: 
The Paleo kitchen cookbook with over 100 brand new recipes from Vanilla Bean Granola and Sweet Plantain Granola to Spaghetti Squash Chicken Fingers. A must have and excellent addition to any Chef’s kitchen.
Clinics: 
Kayyem signature series part II and III
Muscle up clinic July 10th 7pm
Handstand Push up clinic Augutst 20th 7pm
Programs:  
Kids camp session II July 14-18th
Bigger Faster Stronger teens camp July 21-25
Races: 
The SICEST of the Pacific West was a huge success for the island of Maui and race enthusiasts around the world. Mahalo for all the supporters that made the journey with us from SICFIT Scottsdale. Our very own Coach Sean Nugent and his partner Laura Lucky took 1st place in the co-ed intermediate division and SICFIT San Diego partner Johnny Grifiths took first in the mens RX division.
On Saturday, August 2nd at 9am SICFIT Scottsdale will be hosting it’s first Human Performance Race amongst the members and coaches of the gym. The race will start at 9am and immediately following we will celebrate with a barbecue and going away party for Coach Jaclyn Bobelick who is headed to U of A next month. This is event is $25 for members.
Reading: 
Media: In the Press- Incase you missed us on TV

 

sicfit4th

Overhead Squat Shoulder Triplet

 

Strength in Conditioning for Wednesday, July 2, 2014

The following sequence prepares the shoulders for the overhead squat, which requires motion at the shoulder blade (scapula) and arms. A stable shoulder blade position on the ribcage requires proper retraction and posterior tilt.

Retraction involves drawing the scapula in towards the spine. If you visualize the scapula as an upside down triangle, posterior tilt involves driving the bottom ‘pointy’ part forward so it lays flat on the ribcage.  The arm position for the overhead squat requires good external rotation of the shoulders. The ‘W’ exercise is a combined motion of scapular retraction and posterior tilt with shoulder external rotation.

The external-rotator stretch releases the external rotators, which often ‘bind’ the shoulder blade to the arms. Lastly the W/Y wall slide trains arm movement with the shoulder blade stabilized, which is needed for the overhead squat.

~ Kevin Kula of FlexibilityRx
.

Overhead-Squat-Flexibility

>

WARMUP
Med ball fun toss, slam, wall ball, thruster, sit up
 .
OLYMPIC WEIGHTLIFTING
Power snatch
LIFE: OLY progression
>
RACE A
5 Minute AMRAP
7 Power snatch + 7 air squats
LIFE: 45/35
FITNESS: 75/55
SPORT: 115/75
.
3 Minute rest
.
RACE B
5 Minutes to find as many reps as possible
Burpees + wall balls
*Switch back and forth as many times as needed
.

Bigger, Faster, Stronger Teen Athletic Camp

 

Strength in Conditioning for Tuesday, July 1, 2014

For the beasts in your life who aren’t so lil’ anymore, SICFIT Scottsdale has got a summer program for them too! Our Bigger, Faster, Stronger Athletic Camp will challenge your teen to learn basic FUNctional fitness form and philosophy. Each teen will work at their own relative level of physical capacity to build strength, endurance, and kinesthetic awareness. But most importantly, the Bigger, Faster, Stronger Athletic Camp will be a fun, motivating, and educational experience that will leave a lasting impression on your teen. Camp is one week long, beginning on 7/21. Click the link above to register your teen today!
.
S

.
WARMUP
10 Minute jump rope practice
.
SKILL
Ring work
Row + false grip +muscle up transition + dips + tucks + l-sit
.
STRENGTH
2 Minute max push up
2 Minute max lunge
2 Minute max sit up
1 Minute max push up
1 Minute max lunge
1 Minute max sit up
*score = collective reps 9 min straightCONDITIONING
.
CONDITIONING
SPORT
As Fast As Possible
50 Unbroken double unders + 5 unbroken muscle ups
40 Unbroken double unders + 4 unbroken muscle ups
30 Unbroken double unders + 3 unbroken muscle ups
20 Unbroken double unders + 2 unbroken muscle ups
10 Unbroken double unders + 1 unbroken muscle ups
.
FITness
50 Unbroken single unders + 5 strict pull ups
40 Unbroken single unders + 4 strict pull ups
30 Unbroken single unders + 3 strict pull up
20 Unbroken single unders + 2 strict pull up
10 Unbroken single unders + 1 strict pull up
.
LIFE
50 Single unders + 5 jumping pull ups
40 Single unders + 4 jumping pull ups
30 Single unders + 3 jumping pull up
20 Single unders + 2 jumping pull up
10 Single unders + 1 jumping pull up
.

Corporate Wellness Benefits

Corporate Wellness Pic

WHY YOU NEED A WELLNESS PROGRAM

Healthy Body + Wellness = Workplace Productivity

In today’s economy every company needs to capitalize on the productivity of their staff. If you have employees that are unhealthy and unhappy, motivating your employees can be a daunting task and it is costing your company valuable time, money, and resources. Employees that are healthy and happy become increasingly more valuable and have decreased absenteeism, higher productivity, and good morale.

Our Guarantee

SICFIT Scottsdale’s Corporate Wellness programs are the answer to making your company a healthier, happier, and more productive place. Our all-encompassing FITness program includes many different variable options to bring FITness, nutrition, and education to your company. Our staff of certified and expert coaches will help anyone who is committed see tremendous results.

Lil’ Beasts Back for Round Two!

 

Strength in Conditioning for Monday, June 30, 2014

The word is out and SICFIT Scottsdale’s Lil’ Beasts Camp is the place to be for the kiddos this Summer! Our Summer camp takes all the healthy habits and motivation that you love about SICFIT Scottsdale and fun-sizes it to be kid-friendly! Session two is just on the horizon, from July 14th throughout the 18th. Sign up your Lil’ Beast today!

 


.

WARMUP
3 Rounds
Lunge + inch worm + leg swing + push up down dog/up dog
 .
STRENGTH
Work up to a heavy triple back squat
 .
CONDITIONING
10 Minute AMRAP
5 Burpees + 5 box jumps or step ups + 5 hand release push ups
LIFE: 5 Box step ups each side 24/20
FITNESS: 5 Box jump 24/20
SPORT: 5 Box jump overs 30/24
.

Any Given Saturday

 

Strength in Conditioning for Saturday, June 28, 2014

SICFITTERS know that in the game of Strength in Conditioning, on any given Saturday there are “1000 ways to die!” Grab your teammate and prepare for the fight of your life! But in this battle, the last team standing doesn’t loose a thing. Because in the game of Strength in Conditioning everybody wins. All you have to do is SHOW UP and DON’T QUIT!
.

DSC_0915

.
TEAM FITNESS
“1000 Ways to Die”
100 Calorie row
100 Lunges
100 Box step ups/jumps
100 Wall balls
100 Kettle bell swings
100 Burpees
100 Knees to elbows on back/toes to bar
100 Hand release push ups
100 Double unders or 100 singles each
100 Air squats
.

Raise Your Hand if You Want Your First Muscle Up?!

 

Strength in Conditioning for Friday, June 27, 2014

Oh muscle ups… how we love to hate you! Especially if its one of those exercises that seems impossibly out of reach! No matter where you are on your journey to finally get over those darn rings, the Kayyem Signature Series Muscle Up Edition will help you get there! We will practice the techniques needed to learn basic ring skills, progressions to achieve efficiency through proper form, and strategies for how to complete workouts when the muscle up is programmed. Join SICFIT Scottsdale on Thursday, July 10th from 7-8pm for this hour seminar. Who knows?!  You may go home as the newest official member of the muscle up club!
.

muscle up

.
WARMUP
3 Minute row + 2 minute lunge + 1 minute burpees
.
CONDITIONING A
3 Rounds
Thrusters and 30-60 second plank holds
LIFE: 8-10 Thrusters
FITNESS: 5-8 Thrusters
SPORT: 3-5 Thrusters
Rest 3 minutes
.
CONDITIONING B
30 Burpees
250 Meter row
30 Kettle bell swings
500 Meter row
30 Air squats
1000 Meter row
30 Sit ups
.

SICFIT-ness from the Inside Out

 

Strength in Conditioning for Thursday June 26, 2014

Losing weight isn’t all about cutting down for bathing suit season. At SICFIT Scottsdale we understand that slimming down and cutting up is also about how it makes us feel inside our skin. Shedding body fat and getting fit isn’t just physical, its a whole person transformation that only begins at the surface. When we feel great about ourselves on the outside, we have more confidence to allow all the great things about ourselves on the inside to shine just as bright! Now that is true SICFITtness!

SICFIT Scottsdale Women

CONDITIONING
12 Minute EMOM
1 Hang power clean
1 Power clean
1 Squat clean
All unbroken if possible
Goal is to build to a max without missing
 .
SKILL
4x 5-8 Strict dips
 >
CONDITIONING
21-15-9 Burpees + pull ups
LIFE: Ring rows
FITNESS: Jumping/kip
SPORT: C2B

.

Six Tips For Better Health And Life

SICFIT Infographic

To Embed This Infographic On Your Website Copy & Paste The Code Below:

Page 3 of 30312345...102030...Last »