Hey Pops! This One’s On Us!


Strength in Conditioning for Saturday, June 14, 2014

To celebrate Father’s Day, all Dads are welcome to today’s SICFIT Scottsdale 8am Endurance, 9am FITness, or 10am Yoga class on the house! Make sure you stick around afterwards for a cold one as well!

SICFIT Scottsdale Fathers of the Future

20 Wall ball
30 Toes 2 bar/knees to bows
40 Power cleans
50 Burpees
60 Cal row
LIFE: Push up, ball slam, K2B, barbell, 25 burpee
FITNESS: 95/65
SPORT: 135/95


Fathers Of The Future

“A Father or Dad is a male who has raised a child, supplied the sperm which grew into the child, and or has donated a body cell which has resulted in a clone” yup that pretty much sums up what my father was to me, a donator of bodily fluids and a supplier of sperm. Thank you Wikipedia for giving me so much worth and meaning to my so-called life. It’s a good thing the Internet was not around when I was a kid and instead my mom’s tales of brave, battle-fit men fleeing their homes after the “goose was gandered”, to fight evil dragons and sloths somewhere between Palm Springs and Disneyland held up. Well, it did until I turned 6 years old, that was about the time I started asking a lot of questions and realized there was something missing from our home. Let’s see…. Maybe it was just my imagination but why was my 50 year old Mom locking the doors and putting on the alarm at 6pm? Why did I have so many Uncles? And why was Father’s Day so damn sad?! Awww yes myself and a third of our population has grown up without a Dad. That’s right! 35 years old and I have never, ever hugged it out, smoked a cigar or been told what to do when it sticks straight up by a much older, wiser version of myself. This is exactly why this story is being shared. If we don’t break the cycle and rewrite history, who will teach generations to come how to hit a curve ball, barbecue beef and pick the best roses on earth? Which by the way, happen to be at Costco! Both my children Kanon (6.9) and Camille (5.1) know these “laws of the land” because they are so important to the future of generations to come. It is a standard as a woman in our house to receive roses on Birthdays, Mother’s Day, Graduation (from every grade), Easter and well any day that the Girls might need some cheering up! My son knows to do it and my daughter knows why we do it.

I have set these values from the start, early on in their childhood. Although these are material lessons, the lessons of love are not far behind. I have heard grown men cry from not ever hearing the words ‘I love you’ from their fathers and in turn, been in heated arguments over what they considered to be worse, never having a father or having one that’s never there. In our house we might say ‘I love you’ 20 times before we even leave the house and another 20 times as soon as we see each other again. As a man and as a father, I visualize myself be situated somewhere between Bill CosbyNed Flanders andAl Bundy. I have created a safe haven of love that most people might not notice at all.

You see, we are “The Fathers of the Future”. Yeah, that’s right! You may have seen us around town… picking up and dropping off our children at school… every single day. You may have seen us sitting next to you at ballet practice and recitals or at tennis lessons and well, at just about every single activity, function, and/or meal our kid’s have. We don’t miss a thing! We even get 99% of it on camera, so we can share it with our friends, our family, and just about anyone else that will pay attention. We have even gone so far as to build our businesses around our families and have said NO to places, people and things that take us away from this precious time. We are living our fatherless childhoods through fathering our children…..BOOM! What you gotta say about that “Wikipedia”?! I say cheers to these leaders of the new school, move out of the way soccer moms, we are the FITness Fathers and were taking over the world. Don’t be scared by our tattoos, piercings and beards. Don’t be alarmed by our bright colors, loud music and big trucks! Get to know us. You never know what you may learn, not everyone knows where to buy the best flowers in town. We are the “Fathers of the Future” and were not going anywhere!!!

By Luke Kayyem, Husband, Father, Athlete, Coach

Featured above:

Matt Blanton 35, daughter Reese 3 and baby girl on the way www.printingsolutions.com

Justin Baumgartner 38, daughter Devi Mae 5 http://www.backonthebar.com

Ron “Goldie” McClendon 32, daughter Jaysha 2www.bitchinbeads.com 

Tyler “Sensei” Warren 27, daughter Avery 2 www.smacus.com


Honoring U.S. Army Staff Sergeant Edwardo Loredo


Strength in Conditioning for Friday, June 13, 2014

SICFIT Scottsdale is continually inspired and humbled by the great sacrifices made by the individuals who bare arms for our country. Today we honor one of these heroes, U.S. Army Staff Sergeant Edwardo Loredo, in a workout created in his memory. Segeant Loredo, 34, of Houston, Texas died in Afghanistan in 2010 while defending his unit against insurgents armed with an improvised explosive device. During our fight today, we remember his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
Arlington National Cemetery Funeral Services for Sergeant Edwardo Loredo .


Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run or row 400 meters


Breathe Your Way to Better Shoulder Flexibility


Strength in Conditioning for Thursday, June 12, 2014

Diaphragmatic breathing is true core stabilization. Diaphragmatic breathing is different than chest breathing and often confused with belly breathing.  If you are just breathing into your belly and not expanding the sides of your ribs as the diaphragm pushes down – you are stuck in a dysfunctional breathing pattern.  The banded breathing exercise will teach you to breathe into your sides creating a lateral expansion of the ribcage.

What you may find is that breathing this way instantly improves your shoulder flexibility…

DNS practitioner, Hans Lindgren – explains, “When asked which muscle is the most important in providing scapular stability – I am sure most people would think of the serratus anterior or the trapezius. I would probably have done the same before I started to study with Pavel Kolar in the DNS program.

My answer to that question would now be the diaphragm.

The stabilizers of the scapula need a fixed anchor point to pull towards. That anchor point in this case is the lower lateral ribcage and the “core” all stabilized by the diaphragmatic contraction.

shoulder flexibility

Build to a tough double hang power clean
12 Minute AMRAP
LIFE: 5 Hang power cleans + 5 burpees + 5 box ups + 5 push ups
FITNESS: 5 Hang power cleans at 75% of double + 10 burpees box ups + kipping handstand pushups
SPORT: 5 Hang power clean at 165/105 + 10 burpees box ups 24”/20”+ strict handstand pushups

One Part Fitness, One Part Integrity


Strength in Conditioning for Wednesday, June 11, 2014

Today’s workout at SICFIT Scottsdale is not only a test of strength and stamina, it is also a test of will. How far can you push your self to keep going, minute after minute, when the option to stop is as little as one incomplete thruster away? Can you take this EMOM to your breaking point to display both fitness and integrity? For best results, this is what will be required of you.

Barbell complex
EMOM 10 Thrusters for max rounds
LIFE: Barbell only | off rack | 5-8 rounds
FITNESS: Tough but successful weight manageable for at least 5 minutes
SPORT: Increase by 10 lbs each minute

Private Training at SICFIT Scottsdale


Strength in Conditioning for Tuesday, June 10, 2014

One of the beautiful things about working out at SICFIT Scottsdale is that there are constantly new goals to achieve and tons of resources available to help you reach them. Perhaps you are working towards increasing your back squat, PRing your OLY lifts, or finally mastering butterfly pull-ups, handstand walks, or muscle ups.

Our most valuable offering in helping you reach these and other personal benchmarks is the SICFIT Scottsdale Private Training Program. Get paired up with the expert coach that best understands you and your goals and watch your performance in the gym skyrocket as a result!

Find out more information about our Private Training, today!

250 Row + 25 push ups
250 Row + 25 air squats
250 Row + 25 sit ups
250 Row + 25 lunges each leg
4 Sets | 2-3 min rest
LIFE: 8-10 Back squats + 3 burpee broad jumps + 7 deficit or hand release push up
FITNESS: 5-8 Back squats + 5 burpee broad jumps + 10 deficit or hand release push up
SPORT: 3-5 Back squatsn+ 7 burpee broad jumps + 15 deficit or hand release push up
Back squat | 30X1 | 3 seconds on the down; no pause at bottom; fire up fast; 1 second at top; repeat
1k Row for success journals and leader board

Can You Say Gasser?


Strength in Conditioning for Monday, June 9, 2014

Can you say gasser, anyone? With a triple threat like burpees, kettle bell swings, and jump rope, its a guarantee that there won’t be a single pair of lungs not gasping for breath at the end of this workout. But hey, a little hard work never hurt anybody, right? Especially on a Monday, when SICFIT Scottsdale athletes are ready to get after it! Here’s to a gnarly start to a week’s worth of FITness!

10 – 8 – 6 – 4 – 2 – 1Bench press
30 Seconds of jump rope after each set
WOW #17
LIFE: 15 – 12 – 9 Burpees + Russian kettle bell swings + single unders
FITness: 21 – 15 – 9 Burpees + Kettle bell swings 55/35 + double unders
SPORT: 21- 15 – 9 Burpees + Kettle bell swings 75/55 + double unders

Fitness No Ka Oi


Strength in Conditioning for Saturday, June 7, 2014

Fitness No Ka Oi is the name of the game today, in celebration of the test and spectacle of fitness taking place right now in Maui, Hawaii at the SICEST of the Pacific West. This Hawaiian phrase translates to “the best,” which is what SPW will determine by the end of this weekend in competitive paradise: who on the island is “the best” at overall fitness. Today at SICFIT Scottsdale we get a taste of what the SICEST athletes must endure to be named “Fitness No Ka Oi.” To Experience more of the SICEST of the Pacific West competitive fitness event, watch live coverage streaming at www.SICFIT.com.

“Fitness No Ka Oi”
Teams of two for time:
120 Air squats (combined A/B)
100 Hand release push-ups (combined A/B)
Walking Lunges 100’ (A)
Walking Lunges 100’ (B)
Wheel Barrel 100’ (A)
Wheel Barrel 100’ (B)
Bear crawl 50’ (A)
Partner carry 50’ (A carries B)
Bear crawl 50’ (B)
Partner carry 50’ (B carries A)
60 Hand Release Burpees (A/B)
500 Row each twice
*LIFE if possible put with someone of similar levels and scale as needed, coach all movements indoors and sub partner carry with plate walk


SICFIT Scottsdale Lil’ Beast Summer Camp


Strength in Conditioning for Friday, June 6, 2014

Could your Lil’ Beast use to get out some energy this summer? At SICFIT Scottsdale’s Lil’ Beast Summer Camp, our kids coaches are especially eager to train, tame, and teach your Lil’ Beast to use that endless energy to stay healthy, happy, and fit! The first session is kicking off on the 16th of this month and there are still a few spaces available. Click here to register your Lil’ Beast for the SICFIT Scottsdale  Lil’ Beast Summer Camp, today!


Kettle bell swing + air squat + box up
Kettle bell swing + air squat + box jump
10 Minute rest
Repeat in reverse 10-20-30

LIFE: Russian swing + air squat + box step up 2 #45 plates
FITNESS: Heavy russian swing + jumping air squat + box up step down
SPORT: Full swing 55/35 + goblet squat 55/35 + box jump 24″/20″

Jorge Aragon: SICFIT Ambassador, Reebok CrossFit Games Regional Qualifier- Fittest Teenager in the Southwest Region



“If you can make it here, you can make it anywhere”  Frank Sinatra

I would like to take a moment to not only reflect on the accomplishments of this young man but congratulate and truly thank Jorge Aragon for his representation of SICFIT this past weekend. Jorge competed in the 2014 Reebok CrossFit Games Regional in Salt Lake City, Utah. Not only did he compete at a high level, finsihing the grueling 3 day 7 workout competition at elevation but also placed in the top 25 out of 45 athletes in the 4 state region. Earning the respect and distinction of so many athletes and fans. At 19 years young Jorge was the youngest individual competitor in the Southwest region and one of the youngest in the world. Competing against 7 time CrossFit Games veteran Chris Spealler, CrossFit Games winner Tommy Hackenbruck, countless other veterans of the Sport of Fitness and National Pro Fitness League athletes.
As a former regional qualifier and competitive athlete myself there isn’t much a coach can do on game day besides be there for anything that goes right and ultimately something that will go wrong. If I can sum up my experience watching Jorge this past year and walk you through his timeline of SICcess it goes something like this.
January 2013 At 17, shows up out of know where and crushes our signature event “12 hours of HELL”
March 2013  took 1st place at our annual “Friday Night Lights” Competitive Fitness Competition
Spends 12 months straight training, working on skills, lifts and weaknesses.
October 2013 enrolled in our instructor training program and began coaching classes in the fall.
March 2014 video submitted every single CrossFit Games Open workouts for 5 weeks in a row. Taking on random criticism by a subjective panel of IOS operators and countless thumbs downs by what I like to call, internet terrorists. All the while he maintained his composure and claimed his focus. Continuing to train by himself regardless of when or where his friends were and what they were doing.
In week #5 he showed the world just how great he was breaking the sub 10 minute mark on the hardest, nastiest workout I have experienced in years “Burpees & Thrusters”.

April 1st Barely making the cut and invite to compete in Utah as #48 out of 6,000 in the region and . Trained even harder for 8 weeks including the same 7 workouts over and over and over until he had created a game plan that would end up working extremely well to his advantage. Got sponsored by the amazing members of SICFIT Scottsdale to assist with his ride and travel costs to Utah and clinched his position as SICFIT ambassador and title of FITest teenager in the region.

One of my favorite things about this weekend was Jorge’s natural ability to just GO when it was his turn. Regardless of who was in his heat or what lane he was in. He never got caught up in the lights, cameras or attention that was on him. He was humble, respectful and gracious to be in his position. Even when a call did not go his way he maintained his composure and finished his job. He never showed off, got cocky or was disrespectful to the sport or his family. It was truly amazing to see him compete and perform above and beyond any expectations. Jorge you are a truly amazing athlete with a future so bright and my entire family thanks you for the work you put in as a Coach, Athlete and Student. We wish you the best in your future endeavors and know that you have great support from your 2nd family at SICFIT Scottsdale for many more years to come!

Jorge was born in Tampico, Tamaulipas, Mexico. He grew up in Argentina and moved to Texas at age 2. His sports and fitness career started with Tae Kwon Do and gymnastics from the early age of 4. His child hood ambitions were to grow up and become a Power Ranger. When Jorge moved with his family to Gilbert, Arizona he started running track and had immediate SICcess. It was there where he found his love for running long distances fast.”Track gave me confidence and in my 1st 4 months I made the Junior Olympics for the 800 meter and 4×800 meter races. I ran a 2:24 800 meter run at 12 years old and running continued into high school where I ran a 16:50 5k at an average of a 4:42 mile. By my senior year I was running 800 meter sprints in 1:59. I love training, coaching and living an amazing life. I want to thank my family for making the trip to watch me compete and the entire crew at SICFIT Scottsdale. I cannot wait to see where I go from here.”
Words cannot express what Jorge did at Regionals and how he did it so I will use a few videos below to showcase his work.

by: Luke D. Kayyem

Workout #1 hang squat snatched #235

Workout #2 handstand walk 235’

Workout #5 legless rope climb

Week #5 sub 10 min

FlexibilityRx Explains the Split Squat


Strength in Conditioning for Thursday, June 5, 2014

Bulgarian Split Squat

The “Rear Foot Elevated Split Squat” is a single-leg (supported) exercise that can be used to improve dynamic hip flexibility, single-leg stability, and knee tracking.  Great with a light to moderate weight as part of a warm-up.


Seven reps per side (thee sets with light dumbbells for balance).
Use a lower box for athletes who are shorter or have tight hip-flexors.

Goblet Variation:

Use a heavy dumbbell or kettlebell for a single set of seven starting on the weaker side.


Partner stretch + foam roll
Strict press 10-8-6-4-2-1-1-1
4×4 Dumbbell/kettle bell box step ups each leg
20” box, ascending weight each set
Rest is 1 lap around gym
7 Minute EMOM
Push press
LIFE: 10 Push press off racks with barbell
FIT/SPORT: 5-8 Push press off ground with weight used for the set of 2 strict press
8 Rounds
30 Second burpee long jump
30 Second rest
LIFE: 3-5x
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