Ready for Red? Level II Fitness Test Two Weeks Away

Strength in Conditioning for Thursday, February 5, 2015

You’ve been training at SICFIT Scottsdale for a while now. Your lifts keep getting heavier. You add new movement skills to your repertoire nearly every week. Your conditioning times keep creeping lower and lower on the clock.

Bottom line, you getting pretty darn fit. Fitter than than you even thought you could be.

You’ve put this new found strength and stamina to the test and earned your level one band. Looking back on this test now, you know that the new you would blow that test out of the park.

If any of this rings true, it’s a pretty good sign that you are ready to take the Level II test.

Take a look below at the test description. If you think you’re ready, your next chance at the Red Band will be Thursday, 2/19 at 7pm.

Good luck, SICFITTERS!

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WARMUP
3 Rounds
130 Meter Run
10 Lunges
10 Inch Worms
10 Side Lunges
.
OLYMPIC WEIGHT LIFTING
Clean and Jerk Barbell Progression
15 Minutes to Build to Heavy Single Clean and Jerk
.
CONDITIONING
4 Rounds | 3 Minutes On 1 Minute Off
LIFE: 7 Air Squats + 5 Russian Kettle Bell Swings + 3 Burpees
FITNESS: 7 Barbell Back Squats + 7 Russian Kettle Bell Swings 55/35 + 3 Burpee Pull Ups
SPORT: 7 Overhead Squats 45/35 + 7 Russian Kettle Bell Swings 75/55 + 3 Burpee C2B Pull Ups or Bar Muscle Ups
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Glute Activation: Fixing Gluteal Imbalances

 

Strength in Conditioning for Wednesday, February 4, 2015

Many athletes have tight hip-flexors whether it’s from prolonged sitting, pelvic imbalances, or favoring one leg while playing a sport. When the deep hip flexor (psoas) is overactive/tight it inhibits the primary hip extensor (glute max) and forces the low-back and hamstrings to overwork during squats and deadlifts.  This can lead to low-back pain and chronic hamstring tightness – sound familiar?

This can be remedied by stretching your hip-flexors, and activating the glutes with loaded hip dominant exercises like barbell hip-thrusts, good mornings, and deadlifts.

Here are three other reasons you may have glute impairments or hip dysfunction…

#1: Limited Ankle Range of Motion

Ankle flexibility is crucial to running, lunging, and squatting. Limited ankle range of motion can impair glute function – robbing the hips of their power – during certain athletic movements. An athlete that has poor ankle flexibility will have achieving full squat depth, keeping the knees out, and maintaining an upright torso.

“If you use dorsiflexion in a level change like a squat and lunge, as the ankle starts to run out of room, good freedom in the ankle allows for a posterior weight shift. So when the person is “allowed” to continue to sit back, the glutes are in a line of pull to continue that natural level change or pattern…

When there is an anterior weight shift, there is bony approximation and protective tone which leaves no “need” for the glutes to be as involved in stabilizing the pattern.” – Charlie Weingroff

#2: Joint-Capsule

Fifty percent of range of motion is in the joint-capsule itself.  A tight posterior hip capsule not only limits range of motion (hip internal/external rotation) but also signals the brain to down-regulate glute activity.  In other words, your glutes aren’t firing because of tightness in the joint-capsule itself.  Stretching your glutes can help, but the deeper joint-capsule restriction needs to be addressed.

#3: Hamstring Dominance

The glute max is the primary hip extensor and is assisted by the hamstrings to lock out the hips during the completion of the deadlift and ascending part of the squat.

Many athletes have inhibited glutes and overactive hamstrings.  This pattern causes the hamstrings to drive the head of the femur forward in the hip socket – compromising stability.  The glute bridge retrains the glute max to control the femur during hip extension while inhibiting the deep hip flexor (psoas).

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

Related Resources

FlexibilityRx: Hip Flexor Stretch for Tight Hips
Bret Contreras: How to Fix Glute Imbalances
Bret Contreras: How to Hip Thrust
Charlie Weingroff: Ankle Dorsiflexion and Glute Activation

Glute-Activation-Drills

 

WARMUP
10 Rounds
30 Second Row @ 50% Effort
30 Second Row @ 75% Effort
.
SKILL
Rope Climbs/ Rope Squats
.
STRENGTH
EMOM for 5 Minutes
10 Ball Slams
.
CONDITIONING
300 Meter Run
50 Med Ball Sit Ups
300 Meter Run run
50 Hand Release Push Ups
300 Meter Run
50 Lunges Each Leg
LIFE: 3-5 Rounds | Run, Walk, or Row | 10 Reps Each Exercise
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COOL DOWN
Stretch
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2015 Fitness Challenge: One Week Down. Three to Go.

Strength in Conditioning for Tuesday, February 2, 2015

Our Fitness Challengers have three weeks until they retest their prelim workout time and try to blow their score out of the water!

We encourage our challengers to spend a little extra time in the gym to get the most out of this challenge and to see the most dramatic results at the end of it. Commit to trying a SICFIT specialty class that you haven’t given a shot yet, like Yoga, Endurance, or Bodyweight. And don’t forget that 75-90% of fitness results start in the kitchen. So don’t neglect nutrition and expect to see a SIC-pack by the finale!

Invite your friends and family to come out on February 21st and support you as you crush your prelim time! Invite them now and use that extra bit of accountability to push yourself for the next three weeks!

WARMUP
Barbell progression
.
CONDITIONING
20 Minutes to Build to 1 Rep Max Power Clean
3 Minute Rest
AMRAP in 3 Minutes of 90% Power Cleans
3 Minute Rest
AMRAP in 3 Minutes of 75% Power Cleans
3 Minute Rest
AMRAP in 3 Minutes of 50% Power Cleans
Score = A1 + A2 Weight x Reps + A3 Weight x Reps + A4 Weight x Reps
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The SICFIT Scottsdale level III test is the pinnacle of our training program.

 

“The more difficult the challenge the greater the reward.” Have you ever studied for a test, practiced for a sport or rehearsed for a play? More importantly have you ever worked hard to become great at something and then have to prove not only to yourself but to your peers that your capable of passing the test? Last Thursday night Dustin Anderson and Coach Jorge Aragon proved their fitness and passed the most challenging fitness test of our schools history. The level III test is the “black belt” of skill, strength and endurance. Since its design was first created in 2009 we have only tested this level 5 different times with only 9 athletes ever passing and only one of those a female. This thing is no joke and should not be underestimated which is why it is invite ONLY. It takes years to build the strength needed to lift the loads and hours of practice to fine tune the mechanics needed to complete the high skill gymnastics. It starts with a kick in the chest having to complete the 2k row in sub 7:15 for men and sub 8 minutes for women. If you pass that your on to the heavy barbell and Olympic lifts not to mention the complex Gymnastics. If you complete the passing number of reps a minimum of 80 then you get a free ride down Hayden and Shea in the back of my pick up truck to tackle the sandbag run. The sandbag run is 3 miles long and weighs #80 for men and #35 for women. Complete all three parts and you have SICcessfully accomplished a task of a lifetime.  A task so painful, challenging and unique that it takes every part of your body, brain and gut to accomplish. I would like to thank all of the members who were in attendance to push Dustin and Jorge, cheer them on. To Dustin’s parents and brother who drove from block to block to give moral support along the run and to those who ran in the rain every step of the way to ensure these boys would cross the finish line. A big shout out to one of the greatest most loyal, active boys in the gym and a guy that everyone looks up to Jeff “I’ll take the test again, anytime” Rifkin. Please join us on February 19th at 7pm for the Level II test and show your support for every athlete who puts it all on the line to showcase their skills. LIFE | FITNESS | SPORT Thank you Grant, Heidi, Tyler, Josh, Jesse, Kay-lynn, Mike, Rosi, Deric, Matt and Sue for your support. Congratulations to lifetime acheivement athletes Nick Zambruno, Chris Tommarello, Melissa Einbinder, Jeff Brennan and Luie Baraagan.  What is SICFIT? Community | Competition | Results


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 At SICFIT Scottsdale we advocate the importance of quality over quantity. For example, the quality of your reps vs. the number of reps completed; the quality of your training session versus the top time on the white board; a few quality workouts during the week vs. a half hearted workout everyday of the week.

The reason we teach quality is because everything that we do in SICFIT as well as in life is built upon foundation. We must be proficient in one area before moving on to the next. This is where the quality of our reps will help determine the quality of our WOD which in turn determines the quality of our improvements.

SICFIT Scottsdale Level testing plays an important role for both new members just starting a workout program and  those high level competitors as well. Level testing allows us to set a goal and strive for it. We find that focusing on a goal and the steps required to reach it is far more effective then working out aimlessly. Secondly, level testing allows us to set a foundation. By doing level testing we are able to uncover areas of weakness that we have and work to make them our strengths, something that we all need to do in order to be well rounded. If there is a certain piece or exercise in one of the level tests that will be tough for you then make a habit of working on that piece before or after class and track your progress. Your results will improve in other areas as well. Level testing also allows us to know which classes will best fit our needs. If I am a not a Level 1 student then I will most likely need more instruction then someone who is already a Level 3 student and can attend a class accordingly.

Runners during Level testAnd of course most of all Level Testing is supposed to be FUN. It allows us to strive for something, work hard for it, hear our names cheered on by coaches and peers, stand on top of the podium to collect our new bands and to wear our Level band with pride, showing off how far we have come to achieve our goals. Because in the end SICFIT is about where we end up, not where we begin.

Level I – White Band
Level II – RED Band
Level III – Camo Band

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#getfitordie

Improving Shoulder Mobility

 

Strength in Conditioning for Friday, January 30, 2015

Oftentimes, the quickest way to improve overhead mobility is to address tightness in the latissimus dorsi and pectoralis muscle group.  The pectorals consist of pec major and minor – pec major being the superficial muscle on the front of the chest.  Pec-minor is deep to pec major and can restrict the scapular motion needed for overhead lifts.

Stretching your pecs and lats can have a major impact on shoulder mobility for overhead movements like pullups, strict presses, and overhead squats.  Both muscle groups span from the ribcage to the arm and can severely limit range of motion.

Lat Sequence: Targeting Different Fiber Directions

The lat muscle is a broad muscle that originates at the mid-back and spans from the sides of the ribcage out to the arms. Lat is often tight and can limit overhead range of motion.  Because of the multiple actions (arm movements) that lat carries out and it’s multiple attachments from the hips, ribcage, and arms it is important to target lat from a variety of angles.

The lat stretch sequence involves a forward facing lunge and a side lunge.  The forward lunge position targets the latissimus dorsi muscle fibers that span from the side of the ribcage out to the arm.  The side lunge position targets the lat fibers that span from the ribcage to the hip.

Front lunge targets upper lat fibers (arm)

Side lunge targets lower lat fibers (hip)

Shoulder Traction

During both the pec and lat stretch, maintain a relaxed arm – allowing the band to pull the arm.  This traction decompresses the joint-capsule  – doing two things…

First, traction decompresses the joint-capsule itself (50% of range of motion is in the joint itself).

Secondly, traction makes it easier to deepen the stretch by clearing the joint and preventing any impingement or pinching sensation during the stretch.

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

Improving-Shoulder-Mobility

WARMUP
10 Minutes of Jump Rope
Single, Double, One Leg, 360, High Knee
.
CONDITIONING A
3 Rounds
20 Overhead Walking Lunges
7 Burpees
LIFE: No Weight or PVC
FITNESS SPORT: 10/25 – 55
.
CONDITIONING B
Death by 10 Meters
.
COOL DOWN
Stretch
.

 

SIC at Fundraising?

 

Strength in Conditioning for Thursday, January 28, 2015

Year after year, SICFIT Scottsdale has a great showing at the Pat’s Run 5k, an annual event will proceeds benefitting the Pat Tillman Foundation. If you’re still thinking about joining us for this race, now is your time to register.

Simply by signing up for the race, creating a fundraising page, and raising $40 by 4:00pm on Saturday, you will be entered to win two tickets to the Pro Bowl this Sunday!

In addition to potentially earning you a spot at the Pro Bowl, your fundraising efforts support the foundation’s initiative of supporting veterans and their spouses through academic scholarships.

Follow this link to register for the Pat’s Run 5k on April 25th, 2015.

PatsRun

WARMUP
Walk
Jog
Run
Sprint
.
STRENGTH
EMOM for 10 Minutes
10 Russian Kettle Bell Swings
.
CONDITIONING
Plank
10 Seconds On
10 Seconds Off
20 Seconds On
20 Seconds Off
30 Seconds On
30 Seconds Off
…. up to 90 Seconds
.
CONDITIONING
100 Lunges + 10 Burpees
50 Lunges + 10 Burpees
100 Lunges
100 Sit Ups
1K row
.

 

Level Three Up For Grabs

 

Strength in Conditioning for Wednesday, January 28, 2015

You’ve seen them around the gym putting up big numbers on all the major lifts, effortlessly stringing together ring muscle ups, and making even the most intense workouts look like a walk in the park.

Tomorrow night these fellow SICFITTERS will be throwing down in a don’t-miss display of athleticism as they take the Level Three Test.

Come watch them and cheer them on as they tackle the tasks that stand between them and donning their wrists with the SICFIT L3 Band!

Come to an early evening class and then stick around till 7pm to get inspired by their skill and strength!

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WARMUP
Partner Stretch
Foam Roll
Squat Therapy
.
STRENGTH
4×8 Back Squat
.
CONDITIONING
LIFE
Baseline
500 Meter Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups/Ring Rows
.
FITNESS/SPORT
600 Meter Run
50 Air Squats
40 Sit Ups
30 Push Ups
20 Walking Lunges
10 Pull Ups
.

Health and Fitness SICess at Desert Canyon Elementary

 

 Strength in Conditioning for Tuesday, January 27, 2015

SICFIT Scottsdale loves taking functional fitness and nutritional knowledge on the road, especially when we get to share it with kids!

Over the weekend, we set up shop at Desert Canyon Elementary School for their Annual Family Fitness Fun Run. This was the grand finale to the school’s Health and Fitness Week, which SICFIT Scottsdale helped organize.

Each day, students learned a new functional fitness exercise, along with a nutrition tip and were encouraged to go home and share it with their families.

This video montage is a big shout out to all the volunteers, sponsors, community participation, and donors that helped make this event a SICess!

WARMUP
5 Rounds
100 Meter Easy Row
100 Meters Hard Row
.
STRENGTH
50 Strict Pull Ups
.
CONDITIONING
AMRAP in 12 Minutes
LIFE: 3 Burpees + 6 Lunges + 9 Sit Ups + 20-30 Second Rest
FITNESS: 3 Burpees + 6 Weighted Lunges + 9 Knees to Elbows
SPORT: 3 Burpees + 6 Weighted Lunges + 9 Toes to bar

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The Level One Band… Only the First Plateau

Strength in Conditioning for Monday, January 26, 2015

It’s looking pretty bright around SICFIT Scottsdale these days, with a few more wrists rocking the White Level One Athlete Band!

This past thursday, a whole crew of SICFITTERS came out and put themselves to the test in hopes of earning L1 SICFIT status. And while not all went home wearing white on their wrist, each and every one of them proved that they have the heart and mind of a fighter, willing to stop at nothing until their name makes that L1 list. We have no doubt that with a little hard work and consistency, that band will be theirs in no time!

For those athletes who showed this test whose boss, we wish you a modest congratulations.

Why modest you ask?

Because for these members, their victory is only the beginning. Next for them to conquer will be the Level Two test, followed by Level Three.

Enjoy the sweet flavor of triumph while you can, for this is only the first plateau in your journey. The mountain only gets steeper from here. Are you ready?

WARMUP
Coaches Choice
.
SKILL
Dumbbell Snatch
.
STRENGTH
EMOM for 10 Minutes
6-10 Alternating Dumbbell Snatch
.
CONDITIONING
EMOM for 8 Minutes
5 Hang Cleans + 5 Front Squats + -5 Shoulder to Overhead
FITNESS: 95/65
SPORT: 135/95
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Tribute to the SICEST Day Ever!

 

Strength in Conditioning for Friday, January 23, 2015

SICEST of the Southwest III, the first of the SICEST series to be held in our own back yard, was a day that will live on the memory of all those who participated for years to come.

This video is a tribute to the athlete’s that laid out everything they had on the arena floor; to the volunteers who diligently judged competitors, organized logistics, and prepared equipment; to the supportive and encouraging fans who fueled the event that day; and to everyone who gave their hearts and souls to create the SICEST competition that Southwest has ever seen.

As you enjoy the highlights in this video, let it also get your blood pumping for round four of the SICEST series. Because if you didn’t think it could get any better…  just wait!

WARMUP
5 position Lunge Complex
EMON for 5 Minutes
5-8 Tempo Air Squats
PVC Pass Through, Around the World, Shoulder Grind
m
SKILL
Wall Ball Technique
,
STRENGTH
5 Rounds
30 Seconds Slam Ball + Slam Ball Squat
30 Second Rest
.
CONDITIONING
AMRAP for 10 Minutes
LIFE: 10 Wall Ball Shots + 130 Meter Run or Row
FITNESS: 20 Wall Ball Shots + 300 Meter Run
SPORT: 30 Wall Ball Shots + 300 Meter Run with Ball
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